Sorry, my mic was off, so I just completed the 75 Hard challenge.
I’m going to tell you all about it.
Coming up next, do you want to create, market or scale your
online fitness business?
My name is Sean Garner, and here we go of Real Fit pros to
tips, tools and strategies they need to succeed online.
Welcome to the Entrepreneur Podcast.
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Welcome back to the Entrepreneur Podcast, where we give you
the tips and tools to go from being just another fitness
coach to a successful fitness entrepreneur.
So I did an episode would have been over 75 days ago talking
about starting the 75 Hard Challenge, and I just finished
it up about four days ago, and I wanted to give you guys
a recap of my experience.
So if you’re thinking about doing it, you can kind of hear
a little bit more about it or more.
So maybe some interesting things that I learned that I didn’t
So if you guys don’t really know about what 75 Hard is, sorry,
I was pulling up everything here for you.
What 75 Hard is a 75 day challenge created by Andy Priscilla
and the entire point of the challenge, it seems as if it’s
a physical transformation challenge, and there is an aspect
obviously to that.
But the whole point is to get you to increase your discipline,
to stick to things and just to honestly push yourself to
new levels in every aspect of your life.
So this is an overview of what the challenge is.
First thing is you have to drink a gallon of water a day.
Most people that is difficult because they actually don’t
drink that much water.
I didn’t realize that.
Second thing is you have to do two workouts per day.
Here are some caveats with the workouts.
You have to pick a program, you have to stick to it.
Second thing, the workouts have to be at least 45 minutes
each in length.
Another thing, they have to be at least 3 hours apart.
So you can’t do, like, 245 minutes workouts back to back.
They at least need to be 3 hours apart.
The other thing you have to do one of those workouts outside
The weather conditions, they’ve got to be outside.
The other thing is you have to take a daily progress picture.
So wake up, take a picture, track your results.
That was actually pretty cool to get to see that change over
time. Then you have to read ten pages in a nonfiction book.
You’re not reading Harry Potter or Lord of the Rings.
This is personal development, mindset type books, things
I think that’s it.
So with this entire challenge, guys, here is my experience.
I’ll give you the pros, the cons, the highs, the lows things
I experienced, and whether you should do it or not, that’s
going to be up to you.
So again, the 75 Heart challenge and the last thing.
I’m sorry, I forgot this one.
Follow a diet.
You had to pick a meal plan, a diet, and you had to stick
to that meal plan or diet.
So this is what my experience was and how I framed out my
75 hard challenge.
So first off, on the following a diet, I stuck with a paleo
diet, so pretty much it was meat, vegetables, nut seeds,
a little bit of fruit.
And that’s about it.
A typical meal for me or a day of eating typically was something
like breakfast intermittent fast.
So breakfast was fasted.
I had my first meal, typically around 1230, and that’s going
to look something like chicken breast, some ground Turkey.
We ate a lot of salmon and some type of big salad or grilled
veggies. And dinner looks pretty much the exact same thing.
Typically, for me, it would be eight to 10oz of meat for
those meals because I like to eat and, yeah, vegetables for
that. That wasn’t no sugars, no cheat meals, no alcohol.
I would say the nutrition part wasn’t that difficult for
me. What made it difficult was I had two trips in the middle
of this, so I had to be extremely focused and disciplined
and pre planned everything out.
I had to know what I was packing, like what snacks I was
packing with me.
I had to look at the hotels I was staying at, see what restaurants
were around there, what grocery stores were around there
where I could go, like, grab a rotisserie, check in or some
fruits and stuff like that.
So I definitely had to be planned, even though I went on
two trips for this.
Both of them were about four to four to five day trips, so
it was at least substantial or a little like we overnight
things, but still able to do it.
Stick to the meal plan.
The second part of it was for my fitness.
So with my fitness program, we did two workouts a day.
It was kind of almost like a strength training running program
that I was following.
So I would do some type of lift, and then I would have some
type of run.
The runs were I did try to check weather reports to make
it to where it wasn’t as miserable.
Unfortunately, I was doing it pretty much.
I started this at the end of summer, so I had great weather.
There was only with doing the outdoor workouts.
I think there was only, like, four or five workouts that
were like, all right, this kind of sucks.
There was a couple of cold ones towards the end.
There was two where it was like torrential downpour.
I was outside doing sprints and lunges in that.
Now that was not awesome, but at the same time, it kind of
It just shows you you can push through things because that’s
kind of what you I don’t know if you get a chip on your shoulder
for this, but you kind of just see what you’re really capable
of, and it kind of pumps you up and it fills you full of
kind of some pride with, like, hey, I can actually do a lot
more than I thought I could.
So that’s what my workout program was like.
I would typically do longer runs on the weekend, and then
during the week was more interval based stuff, like some
sprints, anywhere from, like, 22nd sprints all the way up
to, like, two minute longer runs.
That’s what my outdoor workouts were.
Typically, they’re almost all runs of some sorts.
Another one that I would do a lot was like a 30 30.
So 30 seconds of running, 30 seconds of walking, 30 seconds
of walking lunges.
And I would do that for 45 to 50 minutes.
That was kind of another go to that.
I went to a lot, but then, yeah, we would do weight training
and everything here at home, in the garage as dumbbells bands
But it was more of a kind of bodybuilder strength ish split
that we are following, and it was no rest days learning lesson
from that was my body.
I’m not as young as I once was, and I probably should have
picked a program that was maybe a little bit more joint friendly
because by day 45, my joints are starting to hurt a little
bit. My elbows, shoulders and wrists, lower body kind of
Surprisingly, my feet and calves were sore for the first
couple of runs that I did because I’m not a runner, but started
getting used to that.
And the runs were actually fine and kind of something I would
look forward to just because I put the AirPods in zone out,
listened to a book, listen to a podcast, and I really enjoyed
it. That’s that for the fitness program and going back to
I would say that the other thing that I learned is once you
get into the habit, it was pretty easy to stick with it.
It’s just building that routine, and that just becomes your
Next thing was drinking a gallon of water a day.
This, for me, was the easiest thing.
The only thing that was difficult about it was just making
sure that it was actually done.
But I don’t think there was a day that the gallon of water
wasn’t finished before noon.
I just naturally drink a lot of water.
I’m sitting here talking all day.
My mouth gets dry, so I always have this big tumbler here.
I just fill up with water in between calls and chug it.
I had this big gallon jug that I bought off Amazon, and every
night the night before, I would just fill it up and set it
on the countertops.
Whenever I got right.
I woke up the next day.
It was already there.
Just grab it, bring it here to the office and I just fill
up my drinks and everything with that.
But gallon of water.
That was really easy.
I probably was over two gallons of water a day.
That part was easy for me.
Next thing was the progress picture.
So I actually had a client that started this with me, one
of my consulting clients, and he had to restart, I think,
on day 29 because he forgot the picture.
If you guys a quick side note in this, if you are thinking
about doing the 75 hard challenge, they have an app.
Get the app.
That app saved me.
There’s a little checklist so you can just go through there
and just Mark off everything as you’re doing it.
That saved me multiple times because I’m like, oh, crap.
I forgot to Mark off my progress picture.
I forgot to upload my progress picture to the app.
I only read eight pages.
I forgot I was supposed to come back and finish those pages
So have the app.
It will save you doing it.
But taking the progress picture that just became part of
my morning routine.
I had this little white board, so every morning I would wake
up and as I’m getting ready, I would stand on the scale,
check my weight right under the board, smile, take a little
selfie in the mirror.
And I just tracked those pictures.
That was pretty cool to get to see.
We moved to Oklahoma here about a year and a half ago, the
fried food and Ranch had snuck up on me, and so taking those
pictures, it was cool to kind of see that weight change.
The one and physical change too.
I realized one thing about myself that was interesting is
how much my weight fluctuates.
So I started the challenge at 197.
But the first few days I did it, I shot up to over £200,
and then it dramatically started dropping after that.
But my weight was up like every other day.
It seemed like it was fluctuating because you’re just drinking
so much water.
A lot of it was just water, weight and everything.
It would fluctuate two £3 a day.
So again, this goes back to the trainer days.
Don’t worry, you’re obsessed about the scale.
Look at trends.
It’s going up and down and fluctuating.
But if you looked at the trends, if it’s going down.
So that was pretty cool.
I ended up losing a total of about twelve and a half pounds.
So like I said, it reached up like day four actually hit
my heaviest weight and went to over 200.
And the morning after 75 hard.
So it ended for me.
It was Friday night at midnight.
The next morning I did my morning weight and I was like,
190. The next morning I woke up after finishing day 75 and
I was like, 187 .8 so I ended up dropping those LBS’s those
pounds and felt good.
Honestly, I feel physically after getting a couple of days
of some rest.
I feel incredible.
I would say that that’s probably one of the best physical
shapes I’ve been in for sure.
Over the past.
I might be able to say life, but yeah, I felt pretty good.
And so it was really cool to get to see that.
So that was kind of my physical transformation.
I realized the body doesn’t hold up like it is.
I realized the importance of sleep.
I had to be extremely disciplined to get all this stuff done.
It just didn’t happen.
I had to be organized with what I did.
Probably my favorite part was and this is kind of an overall
encompassing was the reading.
My mom knows this, everybody that knows me as a child.
As a student in high school, I am not and was not a good
student. I hated to read.
I don’t ever think I ever read a full book until I got to
College. But this challenge, ever since I started owning
my own businesses, I love to read this challenge made it
go to a deeper level, because what happened to me, even though
you’re only supposed to read ten pages a day, you wanted
to do more, and then you wanted to do more in every area
of your life, which for me, this is one of the big things
I was looking at it.
I did not do this as a physical challenge.
I did this to push myself to new levels of discipline and
focus, and I got exactly what I wanted out of it.
So with the reading specifically, I read, I think it was
like 13 books because once I had my book that I was reading
ten pages a day in.
But then you just start reading other books in the afternoon.
And so I’m going to fly through really quick some of the
books that I read because some of them I want to recommend
some of them you won’t care anything about.
So here we go.
The first two books I read was going through my private pilot’s
license. I read a couple of my aircraft books, so airplane
flying Handbook and some Weight and Balance handbooks has
nothing to do with fitness business.
But you need to have hobbies, and I want to buy a plane next
year, so got to be able to fly that thing.
So that was obviously cool to get into that stuff because
I’m passionate about that.
And doing that another book in a Pit with a line on a Snowy
Day by Mark Patterson.
This is an incredible book.
It’s about a guy in the Bible named Beniah, who is one of
Daniel’s Mighty Men or King David’s.
Mighty Men really cool about one little verse talks about
Bennai, who goes in this pit kills a lion on a snowy day.
And it’s just about this mindset of being this warrior about
going in and attacking.
And it’s really awesome I highly recommend it.
Jimmy Evans, The Tipping Point.
It’s about another biblical prophecies and stuff like that.
Very interesting to me.
I’m a Christian, so anytime I can dive down deeper into actually
understanding the Bible, I love it.
This is the boombook.
This is my mentor, business coach Clay Stairs.
He’s got the Boom book.
There are 14 proven steps to business success, so really
cool. Just kind of checklist to go through to make sure that
your messaging is right.
They crush it with Google and so just showing you how to
maximize Google listings and process around your business.
Obviously, I actually actually started the challenge out
with this book.
This is probably should start with this one.
This is Andy Priscilla’s book 75 Horror Talks about It’s
The Tactical Guide to Winning the War with Yourself pretty
much encompasses the whole 75 challenge with the mindset
What made him start it, what his intentions are for people
And awesome book to read.
Couple of books that I had read before, but I Dove down deeper
Donald Miller If you guys know me at all, I love Donald Miller
and the Story brand team I’m going through actually their
guide certification program right now.
Donna Miller building the Story brand and then also the book
he did with JJ Peterson marketing made simple.
If you guys are looking for just really clear, crafting your
brand messaging and your marketing, read those books.
They are game changers.
A lot of Mindset books.
As I’m looking through this, I’m like, there’s a lot of mindset
stuff. A mindset free.
We’re getting a little too bright.
There a mindset free.
This is again by Jimmy Evans.
This is about biblical meditation.
So teaching you how to take a scripture, how to sit there
chewing it and actually find deeper meanings and stuff to
it not just like the notable quotables, but what does that
actually mean and just sitting there and reflecting on it
and meditating on it really great for just like overcoming
mental battles and stuff.
Another thing that I got from this whole challenge was I
spent a lot of time.
Obviously you can see my mindset and focusing on my mindset,
but also on finding better rhythms of life.
One of the things that I really implemented during this challenge
was taking a day completely off of work.
So I have changed my whole work schedule and I’m going to
do a whole podcast over how I think you should do your schedule
because this challenge has changed my life because of the
things that I have done through it.
One of them is I added a we call it a Sabbath Saturday, so
Saturday is zero work.
Zero cell phones.
I’m not on social media those days most of the time unless
I leave to go do something.
My phone is face down on.
Do not disturb all day on Saturday and that whole day is
family fun time.
Now the 75 Hard challenge is over.
We’ll start going to brunches and stuff like that as a family,
but it’s all about spending time together as a family and
doing things that rest and restore your soul.
So write a couple of books over that.
While I was going through the challenge, one was so bright
here sacred Rhythms this is by Ruth Haley Barton.
So really good.
Just about setting up rhythms of life and everything.
Same but different was John Mark Comer’s book The Ruthless
Elimination of Hurry.
I had two favorite books during the challenge that I read.
This is one of them.
This is one that I will read over and over.
This is one that I will recommend.
Everybody read is a Ruthless Elimination of Hurry.
Just talks about how we live in a society that’s just go,
go, go entrepreneurs that’s even amplified, but that’s just
not good for our soul.
So love that book.
This is the other one that I will recommend.
Everybody read is Subversive Sabbath.
This is by Ajwboda maybe awesome book on just getting those
again, those rhythms, the importance of taking that one full
day a week off and just having that time to just restore
your soul because we go go all the time.
Most people they don’t work seven days a week, but they’re
working seven days a week.
So most people they Underperform Monday through Friday and
they spend the weekends like halfway doing things so they’re
never really resting and they go back into an average mediocre
week. I am of the belief that you crush it six days a week,
but you take one day completely off where you’re unplugged
whatever you do, wherever you are, be there.
So if you’re doing your work, be extremely focused, lock
in and do the work and do it with intentions of setting the
standard. So just don’t have to do things, set the standard
in everything that you do.
But that also means set the standard with your work and your
rest. So if you’re going to rest hard rest correctly.
Most people like Rest is laying on the couch, scrolling social
media, gaining all this negativity flooded with their mind,
not actually restoring their self.
Find things that restore you and spend a day of the week
doing just those things.
Last book I actually finished out the challenge with this
was by Stephen Verdict.
This is an older book, but it’s a good one.
I guess it’s not that old.
I think it’s only like 1012 years old.
Crash the Chatter Box this is all again about winning those
little battles in your mind, the little chatterbox that’s
always going off talking to you.
It talks about how to silence that guy and shut him up.
But those were the books that I read.
That’s what I liked most going back the unexpected change
in the things that I got from this challenge.
Obviously I got better.
I lost the belly fat and got down to side and weight again.
The unexpected thing that happened was I thought I was organized
and disciplined before I did this challenge.
This made me level up everything that I do.
So not only was I able to do all of the steps of 75 hard
every day for 75 days, my wife, she’s a real MVP because
she obviously helped up and stepped up and took a lot more
of the responsibility stuff with the kids.
But for the most part, everything still grew and flourished.
So I would say mentally and spiritually.
I grew to a higher level business grew to a higher level
We had our best weeks ever during this challenge over the
past 75 days, and it’s still growing.
Everything flourished during that and now been out of it
for four days.
Now, you realize now with all that extra time, then you’re
even more productive.
So it just force functions you to be extremely disciplined
and great with time management.
So now coming through the 75 hard, it’s like, man, I’ve got
all this extra time now and we’re starting to develop and
go into these other projects and stuff, and it just makes
it so much easier.
And for me, the big thing that I wanted.
And if you’re looking for this and this is, I would say,
the overall theme that happened, and this was my intention,
and I got exactly from it.
What I wanted was a mindset and identity shift.
I can say with extreme confidence.
I am not a quitter, and I am a very disciplined and organized
person because for going through that, keeping up with everything,
business still flourishing, life still flourishing.
I have created a new identity in myself.
I thought I was disciplined before I thought I was driven,
before I thought I was organized, before I thought I was
a winner before.
Now I know what I am.
I spent so much time reading, personally, developing myself,
spending more time in the Bible and Scripture and just unlocking
more of that stuff.
I know who I am now.
And so that’s exactly what I wanted to get out of this thing.
And I did so very excited about that.
So overall, guys, if you are looking this way, if you just
want a fitness challenge, you just want to lose some weight.
This isn’t for you.
But if you want to take and elevate everything that you do
from a mental standpoint of focus and discipline, do it.
Don’t halfway do it.
You’re either in or you’re out.
I knew lots of people that saw what I was doing and they
attempted it, and they would do it for three or four days
like, oh, this is hard.
I don’t know if I can do it, but you either do it or you
don’t commit to the thing or don’t commit to the thing.
Don’t make compromises.
The entire point of it is do not compromise.
We compromise with everything in our lives.
If you stick to something, you have to see it all the way
through. If you grab a book, there was one of the books I
read that I really didn’t like it, and I was two chapters
and I wasn’t on the challenge.
I wouldn’t finish it because as in the challenge, I finished
it and actually ended up being a really good book towards
the end and everything.
But you have to have that no compromise attitude.
If you start your workout and it starts pouring down out
there, well, guess what.
You got to finish your workout, and it’s just about sticking
If you want to unlock that, then do it.
But if you just want a fitness challenge, this isn’t for
you. There’s other fitness challenges that you can do this
for me, how I view this and how I would tell people this
is a discipline mindset, identity shift, even challenge.
So I enjoyed it.
If you guys have any questions over this and kind of my experience,
feel free to leave a comment down below on YouTube.
Hang out and connect with me on Instagram.
It’s just at Sean Garner and this is not what our typical
podcast episodes are about.
We’re typically about helping the real fitness coach to create,
market and scale their fitness business.
So if you love that stuff, if you’re into that stuff, visit
us at our website.
If you’re looking to grow your fitness business book a free
strategy call with me, we’ll hop on a call.
We’ll will walk you through our three step blueprint that
we do to help real fit pros win with their fitness based
business. Love you guys, as always, have an awesome day.
Share this with a fit pro friend if it would add value to
them. We’ll talk soon.