Establishing good habits takes time—75 days, to be exact, according to successful entrepreneur and podcaster Andy Frisella. He is the man behind the wildly popular 75 Hard program that promises to help followers develop mental strength, self-esteem, discipline, and grit—in other words, to become stronger than their excuses. Although followers may drop some pounds due to the diet and exercise component of 75 Hard, the official website states in bold print, “THIS IS NOT A FITNESS PROGRAM,” adding, “If you are looking for a new fitness program or challenge, this is not it.” So, what is it? The website describes 75 Hard as “a transformative mental toughness program,” equating it to “an Ironman for your brain.”
How It Works
Frisella developed 75 Hard as a tool for overcoming his own obstacles. On the website, he shares how he, like many people, was going through the motions of life without any real direction, plan, or goal. After trying multiple programs to get back on track, he realized that success was an inside job. That’s when Frisella decided to share his knowledge via a free program to teach others how to change their lives by changing their mindset and daily habits to achieve discipline and mental fortitude. According to Frisella, these skills are the secret to success in all areas of life.
The Steps
The premise of 75 Hard is easy: complete the same five tasks every day for 75 days. The reality is where the “hard” comes in because these tasks are time-consuming, require planning, and are not always convenient. Each day participants must do the following:
- Drink one gallon of water, use lemon for added benefits. (*Prime Women would not recommend that much water for most women. Water consumption should be based on your size and activity level. The majority of women need less than half that much water.)
- Follow a diet of their choosing with no cheat days or alcohol. Click here for ideas.
- Complete two 45-minute workouts, one of which must be outside. (*Prime Women would suggest that at least one of those 45-minute workouts be a walk outdoors. The second workout could be a simple stretching routine every other day. Remember that Yoga is a great workout that doesn’t tax the body.)
- Read ten pages of a non-fiction book–no audiobooks allowed! (Browse Sandy’s Selections for ideas here.)
- Take a daily progress photo.
Failure to complete even one of these tasks takes you back to day one, regardless of how far along you are in the journey. That’s a big bummer if you are halfway through the program.
“It’s designed to be challenging but rewarding,” says Michaela Baker, a US Air Force Veteran who started the program because she felt “lost” without the structured military routine. “I loved how it made me feel mentally and physically.”
How Hard Is It?
The answer to that varies. It might not look daunting for someone already leading a healthy, active lifestyle. However, it could feel like a mission impossible for those who have yet to develop healthy habits. Even with Baker’s military background, she rated it a 7 out of 10 difficulty-wise, primarily due to the time management aspect.
“That was the biggest stumbling block for me,” she admits, adding that she was working the program while juggling a full-time job with being a part-time student. “Sometimes I had to get up at 3 a.m. to get one of the workouts in due to my schedule.”
The outdoor workout also got challenging because it must occur rain or shine.
“It was tough on the days when it was freezing, or there were torrential downpours because you can’t use an umbrella or a covered shelter for the workout,” Baker explains. “But while they didn’t come easy, they weren’t impossible.”
The Pros
The 75 Hard program gives people control over their lives by helping them develop the tools to overcome obstacles and succeed in everything from their careers to their relationships. It is free, and there are no specific nutrition plans, exercises, or supplements. The diet and workouts are completely customizable and up to the individual. The habits established over the 75 days are positive and adaptable to accommodate everyday life post-challenge, making it a sustainable way of life for the long haul.
“I still drink a gallon of water everyday and workout for 45 minutes at least once per day,” says Baker, who loved the program so much that she completed it three times and added two of the optional additional tasks. “I also still follow a meal plan, but I allow the occasional cheat day and alcoholic beverage, and I read every day, but not always non-fiction.”
Baker also puts her phone away at 9 p.m. when she’s at home, which was not a requirement on the original plan, but one of the “additional tasks of your choosing” required in the optional additional phases.
The Cons
Healthy habits are always a good idea, especially when they lead to a stronger, more confident, and self-disciplined mindset. However, too much of anything can be, well, too much. Detractors from the program argue that 90 minutes of exercise a day is too much, especially when no rest days are built into the program. Others say that the daily progress photo could be discouraging, especially if the participant is in it for weight loss (again, this is not the point). Some maintain that the “diet” aspect could be detrimental for those struggling with eating disorders. Finally, some argue that the idea of going back to day one when you mess up can lead to feelings of failure rather than determination.
The Verdict
75 Hard is a solid approach to retraining the brain and helping participants build confidence in their abilities to do hard things. The sense of accomplishment at completion is one that people can carry with them into all areas of life and draw on for inspiration. However, it must be done appropriately. As with any new lifestyle program, the website advises consulting a doctor before beginning. Upon completion, apply the lessons and new habits to daily life in ways that make sense.
“I would recommend this program 100%,” says Baker, adding that her biggest takeaway was realizing how many excuses people make for themselves as to why they can’t do something. “Mind over matter is real!”
Just remember, life is about balance, not extremes. When used appropriately, 75 Hard can offer life-changing benefits to the mind, body, and soul.
Disclaimer: This article is for informational purposes only. Any weight loss suggestions are those of the diet plan creators and are not endorsed by Prime Women. Before you begin any diet or exercise routine, consult with your physician.
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