How To Successfully Complete The 75 Hard Challenge: A Step-by-Step Guide

Hey there! In this blog post, I’m sharing my top tips and personal experiences from completing the 75 Hard Challenge.

If you’re ready to transform into the best version of yourself, then keep on reading. Trust me, this challenging yet rewarding experience can change your life.

Why do I say this? Well, because I completed the challenge as someone who was struggling with depression, binge eating, and social anxiety.

Let’s get started and learn how to conquer the 75 Hard Challenge.

The Rules

Rule #1. Stick to a diet of your choice

The first requirement of the 75 Hard Challenge is to stick to a diet of your choice. I found following my macros was the best choice for me at the time. I was training for a half-marathon and strength training, and I didn’t want to exclude any food groups.

Some other examples include low-carb, Keto, Whole30, Mediterranean, and plant-based diets. No cheat meals are allowed.

Understanding your body’s nutritional needs and choosing a diet that works for you is essential.

Struggling with the diet side of 75 Hard? Healthy eating doesn’t have to be complicated. My post on How to Start Eating Healthy Without Stressing Yourself Out will help you simplify meals and stay consistent without the overwhelm.

Rule #2. No alcohol

The second requirement of the 75 Hard Challenge is no alcohol. I included non-alcoholic beer (Heineken 0.0), club soda with lime, a splash of cran, or pineapple juice.

This may be difficult for some, especially while going out socially. I’m being honest; I did have FOMO at times when I was out with friends.

Worried about the no-alcohol rule in 75 Hard? You’re not alone! Get the support you need with my post on How to Make Going Alcohol-Free a Success, and keep things exciting with 10 mocktail recipes you’ll actually want to sip.

Rule #3. Perform two 45-minute workouts per day

The third requirement of the 75 Hard Challenge is to perform two 45-minute workouts per day, one indoor and one outdoor.

I learned through the 75 Hard community that it is recommended to space workouts 3 hours apart.

Workouts don’t have to be high-intensity. Workouts I included were running, walking, strength training, yoga, and group classes. It is important to listen to your body and adjust your workouts accordingly.

Your 75 Hard workouts don’t have to feel blah or repetitive. Mix it up with my resources: start strong with How To Safely Begin Your Pole Dance Fitness Training, push your limits with the 7-Day Workout Challenge, or build stamina with 11 Beginner Running Tips That Will Unlock Your Running Potential.

Rule #4. Drink a gallon of water a day

The fourth requirement of the 75 Hard Challenge is to drink a gallon of plain water daily. The bathroom will become your bestie.

I started drinking my gallon of water as soon as I woke up. I bought a gallon jug and refilled it each night. This helped me make sure I drank a gallon. I didn’t have any issues finishing my water each day of the challenge.

There are many opinions on the water part of the challenge. Listen to your body and do what is right for you.

Rule #5. Take a progress photo every day.

The fifth requirement of the 75 Hard Challenge is to take a progress photo every day. I did this as soon as I got up.

You will find posts in the 75 Hard groups where people had to start over after forgetting to take the picture. I did not want to have that happen to me.

This requirement may seem annoying, but it is a great way to track your progress. It will let you see the changes in your body over time. My before and after was so surprising to me.

Rule #6. Read 10 pages of non-fiction self-development books each day

The sixth and final requirement of the 75 Hard Challenge is to read 10 pages of non-fiction self-development books each day. The 75 Hard Challenge isn’t just about fitness; it’s about mental toughness and self-growth.

Need some book inspiration? Check out these posts: 15 Motivating Books That Will Change Your Life Forever or Must-Read Books to Inspire and Empower Midlife Women.

They’ll help fuel your determination and empower your journey. Remember, you have to finish the book you start, so choose wisely.

Tips For Success

Tip #1: Getting started

I recommend listening to the Andy Frisella podcast episode 208 and getting the 75 Hard Challenge book. Incorporating these will help with motivation and understanding the challenge. I recommend getting the app for your phone; this gave me a sense of accomplishment each day as I checked off my tasks.

Tip #2: Mental Preparation

When I decided to take on this challenge, I knew I needed to mentally prepare myself for what was to come. I had to let go of any doubts and fears that I had in my mind and focus on my goals.

Imagining myself completing the challenge was helpful. I would feel every emotion of joy and accomplishment. I also leaned on the support of my friends and family to keep me motivated and accountable throughout the journey.

I also reminded myself that this challenge was not just about the end result, but also about growth and learning when things got challenging.

With this mindset, I took a deep breath, embraced the uncertainty, and started the challenge with a positive attitude. It helped me conquer anything that came my way.

Tip #3: Setting Clear Goals and Creating a Plan

Setting clear goals and creating a plan for completing the 75 Hard Challenge were key to my success in this challenge. It’s not enough to say, “I want to complete this challenge.”

You need to know exactly what you want to achieve and how you will get there. That clarity let me stay focused and motivated when the going got tough.

There were days when I didn’t feel like working out or sticking to my diet, but knowing that each small step was bringing me closer to my goals gave me the discipline to keep pushing forward.

If you’re considering taking on this challenge, I can’t stress enough how important it is to take the time to plan out your approach. You won’t regret it.

Tip #4: Strategies for Incorporating Daily Workouts

Incorporating daily workouts into your already busy routine can be difficult. However, the tip I can’t stress enough is prioritizing and scheduling your workouts in advance.

Determine what time of day works best for you, and block off that time for your workouts.

Make it non-negotiable and treat it like an important meeting or appointment you can’t miss. Also, find ways to make your workouts enjoyable and something to look forward to.

This could be finding a workout buddy, trying new workouts or classes, or listening to your favorite music or podcast while you exercise.

Tip #5: Staying Disciplined and Motivated

Starting a challenge can be exciting and motivating, but it’s easy to lose steam and settle into a dull routine midway through.

The key to staying disciplined and motivated is to remember why you started in the first place.

Maybe you wanted to improve your health or prove to yourself that you could conquer a difficult task. Whatever your reason, keep it at the front of your mind as you move through the challenge. 

Looking through the Facebook group posts or listening to podcast episode 208 again will help you remember why you started.

It might not always be fun or easy, but the satisfaction that comes with completing something challenging is worth it.

Just remember why you started and let that fuel your ambition.

Tip #6: The Power of Accountability

As someone who has struggled with staying consistent in my fitness and wellness journey, I’ve learned that having an accountability partner or group can make all the difference.

That’s why I joined the 75 Hard Facebook group and turned to Instagram for inspiration from others participating in the challenge.

This not only helped me stay accountable for my goals, but I also had support and encouragement from others when things got tough.

If you struggle to stay accountable in any aspect of your life, I highly recommend finding a group or partner to join forces with. You won’t regret it.

Tip #7: Reflection

Completing this challenge has been a transformative journey, strengthening my mindset and body.

Not only have I noticed visible changes in my physical well-being, but I have also discovered an inner strength that has helped me overcome obstacles in other areas of my life.

This challenge has taught me the importance of perseverance, dedication, and self-care.

It has given me a sense of accomplishment that has spilled over into other aspects of my life, making me feel more confident and capable of taking on whatever challenges come my way.

My progress in this challenge has been life-changing, and I am excited to continue on this journey towards a healthier, happier me.

Your 75 Hard Journey Starts Now

Now that you have learned everything about the 75 Hard Challenge and how it can change your life, what’s stopping you from taking on this ultimate challenge? Don’t let fear or doubts hold you back.

Embrace this journey with a determined mindset. The transformation you will experience at the end of these 75 days will be worth all the sweat, tears, and sacrifices.

So don’t wait any longer; start your 75 Hard Challenge today and see the incredible changes it can bring to your mind, body, and soul.

And remember, stay focused, push through the tough moments, and celebrate every small victory along the way. And if you ever need motivation or support during this journey, know that a whole community of challengers is out there rooting for you.

Don’t forget to share your progress and connect with others on social media using #75HardChallenge.

Are you ready to take on this challenge? Are you ready to become your strongest self yet, mentally, physically, and emotionally? 

Good luck with your 75 Hard Challenge adventure!