Core Focus DPT

Today marks the beginning of my journey on the 75 Hard Challenge, a transformative program designed to build mental toughness, resilience, and habits that last. After researching its structure, I knew it was the perfect way to start the year—a challenge that combines all aspects of wellness: physical, mental, and emotional.

As someone experienced with workouts and maintaining a solid nutritional foundation, I wanted something to push me harder in every area of personal growth. Here’s a recap of my first day and the principles behind this challenge.

What is the 75 Hard Challenge?

The 75 Hard Challenge is not just a fitness program; it’s a mental toughness regimen created by entrepreneur Andy Frisella. The rules are simple but demanding, designed to instill discipline and accountability:

1. Follow a diet: This can be any nutritional plan, but it must align with your goals. You are not allowed to have cheat meals or drink alcohol.
2. Two 45-minute workouts daily: One workout must be outdoors, regardless of weather.
3. Drink a gallon of water daily.
4. Read 10 pages of a nonfiction book daily: The focus is on self-development.
5. Take a daily progress picture.

If you miss any one of these tasks, you start over from Day 1. The challenge is as much about commitment and grit as it is about physical fitness.

My Day 1 Experience

To ensure I met all the requirements, I started my day at 4:30 a.m. After snapping my daily progress photos, I drank several cups of water and opened my Bible for morning reading. Starting the day with scripture helped me center my thoughts and set intentions.

Next, I took my dog, Storm, for our usual 20-minute walk. It’s a peaceful morning ritual. Afterward, I packed up my gear and joined my running group for a 5.5-mile run. We capped off the session with a Polar Plunge at the beach, a brisk and invigorating way to welcome the new year!

Back home, I joined my family for a traditional New Year’s Eve meal. However, I adapted it to align with my chosen diet—the 2B Mindset program. I’m modifying the diet to emphasize my goals of adding more vegetables, mindful eating, and avoiding red meat.

While the meal included festive favorites, I skipped the pork and committed to starting a 48-hour water fast. This annual tradition supports my spiritual focus on prayer, meditation, and Bible study. As part of the challenge, I’ll continue eliminating processed foods, sugar, and excessive alcohol while emphasizing whole, nutrient-dense meals.

Breaking Old Patterns

One significant area I’m addressing through 75 Hard is my relationship with alcohol. On New Year’s Eve, I enjoyed my final glass of wine and committed to abstaining during the challenge. My goal isn’t just sobriety for 75 days but redefining my approach to alcohol post-challenge. I aim to reserve it for special occasions or a single glass (or two!) during dinners out rather than using it as a nightly reward for “surviving” tough days.

The Rest of the Day

After lunch, my family and I took a short hike at a local park. Spending time outdoors together felt grounding and gave us all a chance to breathe in the fresh air.

My second workout was a more restorative session: rolling out my feet with a massage ball and following a yoga flow class using Yoga Fifty-Two on my BODi App. This combination of mobility work and stretching rounded out my physical efforts for the day. To meet the reading requirement, I finished 10 pages of Atomic Habits by James Clear, an inspiring guide to habit formation and change—a perfect fit for my journey.

Before bed, I completed my gallon of water and reflected on the day’s achievements. Each task reinforced the idea that this challenge isn’t just about physical transformation but about becoming someone who follows through, no matter how tough life gets.

Final Thoughts

Day 1 of the 75 Hard Challenge pushed me to plan, prioritize, and persevere. It wasn’t just a test of willpower but a reminder of why I chose this path: to cultivate discipline, elevate my habits, and build a life centered on wellness in all its forms. Here’s to 74 more days of growth!

Disclosures & Disclaimers

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.