The 75 Hard: A Guide to Getting Started

75 Hard is a mental toughness and self-discipline program created by Andy Frisella. The program is designed to cultivate discipline, grit, and determination over a period of 75 days.

Here’s a summary of the rules for the 75 Hard Program:


Whole30 Challenge – Eating Well

The Whole30 diet is a popular 30-day dietary program designed to reset your body and eliminate potentially problematic foods from your diet. It was created by Dallas and Melissa Hartwig in 2009 and gained significant attention as a short-term nutritional reset.

The primary objective of the Whole30 diet is to identify and eliminate foods that may have a negative impact on your health, including those that commonly cause inflammation, digestive issues, allergies, or sensitivities. By removing these foods for 30 days and then gradually reintroducing them, you can assess how your body reacts to each food group.


Weekly Exercise Challenge July 10

Challenge for this week:

Day 1: Full-Body Strength

  • Begin with a 5-minute dynamic warm-up (e.g., jogging in place, arm swings).
  • Perform 3 rounds of the following exercises:
  1. Squats: 12 reps
  2. Push-ups: 10 reps
  3. Lunges: 10 reps per leg
  4. Bent-over rows (using dumbbells or water bottles): 12 reps
  • Rest for 1 minute between rounds.

Weekly Exercise Challenge

Here’s a daily home exercise challenge for the week:

Day 1: Cardio Blast

  • Warm up with 5 minutes of light jogging or marching in place.
  • Perform 3 rounds of the following exercises:
  1. Jumping jacks: 30 seconds
  2. High knees: 30 seconds
  3. Mountain climbers: 30 seconds
  4. Burpees: 30 seconds
  • Rest for 1 minute between rounds.

Week May 8 – 2023

Monday: Building Strong Relationships through Effective Communication
Tuesday: Morning Routine
Achieving Work-Life Balance
Thursday: The Importance of Regular Exercise
Friday: Trusting the Abundance of the Universe

This Weekend: Relationships updates:

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