When you complete the first 2/3 weeks of 75 hard, it is an adjustment period with lots of pain in the body.  However, after 3 weeks, something changes.  

You no longer care about alcohol, you can be around people drinking a lot and eating whatever; it does not phase you.   This is the first time you feel you can start to go harder and set your sites on amazing challenging that may change your perception of what you can an cannot do!

Week 2 was fun and in the books.  Now on Day 17, I reflect on a few challenging days and what I learned.

1.  Plan, to make sure you have extra food in the fridge you can bring when you are out for a while.  

2. Tell friends and family that you are not drinking so you can survive a party.

3. Cheating in a few simple workouts so you can avoid burning out, especially with your family/kids.

4. For best results, plan to get 7.5 hours of sleep or more.

Enjoy

I hope you had a great summer.  In this returning episode, we discuss my return to doing 75 hard.  We break down this episode into three segments.

1.  Tips on starting 75 hard.  These tips are listening to Andy's podcast, starting exercising daily even for 10-15 minutes, telling all your friends and family and researching your diets wisely. 

2. Reviewing the 7 major components and daily tasks of 75 hard

A) 2 -45 min workouts, one of them has to be outside

B) Drinking a Gallon of water daily (3.9 Liters)

C) Reading 10 pages of a non-fiction book

D) Stick to your diet

E) Taking a progress picture daily

F) No cheat meals 

G) No alcohol.

3. Why I am I doing 75 hard again, and what is your end goal with this program?

The two largest learning experiences are 

1. I do not have to be a fat guy anymore, I can be much, much more

2. I can actually achieve anything if put my mind and body to it

Listen for about those and a full list of other rapid-fire smaller items that are worth going over together!

Enjoy

Filip

Last Friday I went to work for a bit and by the time I got home, I felt sick.  I woke up at 230am shivering the next day, but for some reason, I was worried about how am I going to finish my workouts?  

I got up at 330am and started lifting weights as sleep was not happening.  While in my basement I pulled out a rapid test, 2 lines appeared, I was positive.

I felt in and out of mediocre for the next 2-3 days, yet I still found the courage, and a way to complete my tasks as well as those outdoor workouts, and COLD showers!

Here are my experiences.

If you learn to sleep better, eat better, move better, you will also think better.  If you master the elements that 75 hard essentially demands, you will become the happiest and most complete version of yourself. 

Here in Ontario they just announced another shutdown.  My wife came home having heard the news, tell me complaining.  I, however, just did not care.  Starting phase 3 on January 1st 2022, there is so much for me to do on any given day that I do not have time to complain.  Even today on day 3 I am already much sharper as well as much happier, no challenge is too great when you are constantly overcoming challenges daily!  This is why I believe 75 hard, and living life the right way is the best Defence against Omnicron and Covid 19.  

In this episode, we revisit 75 hard and talk about the extra tasks during Phase 3.  

Remember, your goal is NOT to complete 75 hard, they should be to decide what type of person you want to become for the rest of your life and continue that for the rest of your life for optimal happiness and success!

Here is a link to 100 Acts of Kindness

https://m.signupgenius.com/?fbclid=IwAR0ZYduIyeODvYEWlT3O0E7FJAWz7LSOWxmn0AbckyhyvwTqE2Fvg1CG-uU#!/resources/articles/groups/random-acts-of-kindness-ideas

Enjoy.

Filip

My kids are good, my wife is great, business was good and we challenged ourselves successfully many times.  After completing 75 hard and phase one though, the old habits started again and I gain most of the weight back.  After completing phase 2, the same thing happened.

I realized that I had planned my goals wrong.  The correct goal was NOT to finish 75 Hard but to become an athlete.  To become a runner, to become the best version of myself FULL TIME.  

Next year I have already planned some dramatic changes and my goals are much much different.  I am not planning to complete 75 hard again, yes I will, but that is not my goal.  My goal is to compete in various challenging events, train hard and get back to loving the grind. This is the goal of 2022 and moving forward.  This is by far the happiest version of myself that I noticed and others as well.

What are your goals next year and what kind of person do you want to become?

Last week I ran a relay trail race with 5 people.  We ran through 53kms in total, each of us doing 10.6km (5.3 km laps around the lake each 2 twice).  It rained all morning as the conditions were set for maximum mud and maximum fun! After we finished the race I reflected on making something happen that day that otherwise, you would have considered being a gloomy crappy day best for watching TV indoors. 

We reflect on working out with a buddy, a team and others.  What benefits there are with teamwork!

One week after completing phase 1 I am back at it, workout out hard.  We are trying to extend these gains into something special.  While I am doing that, when I reflect on 75 hard, here are a few things I did not expect or realized that would happen.

1. I saved a ton of money by not eating out diets be doing that to us

2. I drank a TON of soda water (carbonated water) - Especially on weekends to spice it up :)

3. I watched almost no TV and very little NETFLIX

4. I had to get creative to spend time with my Spouse at times

5. I became more organized.  Making sure my meals, food prep was ready every day.  Making sure I carefully made time for workouts

6. I realized I could have fun without alcohol, even with others drinking right beside me!

Enjoy!

I finished phase 2 yesterday Tuesday, September 21st.  What did I do today?  O, I just woke up at 545am on day 31 and started a new weight lifting routine, a much more challenging one, now feeling I am at the intermediate phase. 

When you challenge yourself with something like 75 hard, whether it is the first 75 days or one of the phases, you feel excellent, a sense of accomplishment.  Most likely you lost weight, feel and look better, perhaps you feel you can do other challenges now.  However I found that not having a serious plan after phase 1 was my downfall, I ended up Mid august 3 months later, after "enjoying myself" all summer, up 20 pounds (lbs).   This time around, I have a plan moving forward. This plan is to help me get to the next level and continue to become a better, happier version of myself, the best version of myself.   What is your plan?

Here is what we will talk about!

1. Continue your diet until you have a new one

2.  Continue to work out or switch routines to something new and exciting

3. Continue to read.

4. Look for challenges, get friends and family involved.

5. Stay motivated.  Find ways to get yourself excited.

6.  Join a gym, do challenging classes with like-minded people!

7.  Look into joining competitions.  Challenge yourself as well as force yourself to new heights in your training!

8. Stay happy!

These are the items I am taking forward with me this time around, even though I am done.  This time I want to look fantastic when I start phase 3 on January 1st 2022, not the other way around!

I am now on day 25, and I noticed a change in my mindset.  This is a similar change I noticed when I was doing the full 75 hard during the winter this year (2021).  After about 3 weeks your desire for junk food and alcohol basically disappears.  That does not mean you will not want a drink from time to time, but you basically do not think about them anymore, except for a rare moment or two.  

I can now look and hold junk food in front of me and easily put it down.  Also, my desire to workout and not settle on a median workout is increasing.   Once you get past 3 weeks when you give up junk food, alcohol, start training aka 75 hard or anything similar then you will notice this change in your mindset and now you can decide how far you want to take it.  You have crossed the threshold to basically be able to achieve anything you want (within reason!)

Secondly, my wife and I went out on a date last Saturday.  I love to play a game where I have to find the 2-3 dishes I am actually able to order in a restaurant, its fun!  There is something personally funny when everyone is drinking around you and the waiter has to ask you twice if you are ordering Soda water!

Enjoy!

Since I have 2 children, Oliver 4 and Zoey 1, I have had to be creative with occasionally working out with them.  Once In a while when I am lifting weights in my basement Ill have to bring them, however this episode is more for workouts I have counted with my children outside.

The main ways to exercise with your kids are: 

1. Walking

2. Biking 

3. Hiking

4. Sports

Walk with them to the store, to the park, to school and so forth.  Biking is great if you have older kids or even young kids.  Get yourself a couple bike extensions, and bike around with your kids.  There is nothing like biking with 50-75 extra pounds being pulled behind, you will sweat really quick!

Hiking is great as your kids will love the views, fresh air and come back super tired.  You may have to carry their part of the way, but then you are also adding a Rucksack workout!

Sports are great, just don't make it all about passing, have them earn those goals, running hard with them and get your heart rate up.  Soccer and baseball are great even for the little ones. 

Make sure you bring lots of snacks and do not try to go out for too long.  The goal is to go nuts for 45 minutes with them.  If you go to the park and it takes you 2 hours then great, but that still just counts as one workout!

When you are in a pinch or have the kiddos all day, use some of these workout ideas to get one in while having fun with the whole family!

We definitely failed our first attempt at phase 2 due to that kids birthday party.  It was a great party as the kids went nuts, great food and a petting zoo came by that way a hit!  All that eating and drinking was my hopefully final Hooray!

Not all in vain though as I work out every day last week to prepare me for this week.  So far so good as we are on day 5 with 1 workout in the books early.  This week we talk about 

- Workout with kids 

- How to spice up the diet 

- getting into the full 75 hard character 

Finally please add me to Instagram, tiktok and Facebook!  I will try to post videos of what I am doing and eating daily.  I am trying to post a video each day during phase 2!

Facebook:

Filip Hajduk

filiphajdukwinter@gmail.com

Tiktok:

filiptheduke

Instagram:

filip.hajduk

Today I Started phase 2 again with a 530 am wake up, followed by lifting some weights.  It was a rough start as the weights felt heavy, my 4-year-old woke up super early and had to come down with me denying my "alone time" and I tweaked my back when lifting the kids later.  All worth it and will not stop me.

When I finished phase 1 back in May, I felt and looked great, dropping all the way down to 210lbs from 240 On January 1st, 2021.  Since then I have consumed A LOT of food, drink and lived well during the summer.  Ballooning back up to 225lbs and at one point touching 230lbs in just 3 short months!  That is embarrassing.

I noticed I cannot just have 1 chip or 1 beer, I always have 3-4 beers in one sitting if I decide to drink and generally eating the whole bag of chips once opened.  I need to come up with an advanced strategy to be able to have some of this food once In a blue moon, OR none at all.  It all starts with phase 2, which I am starting earlier than expected because I want to jump back on the healthy, happy, great dad, the rad dad-looking guy I became after all the training.  

I am trying to use phase 2, which will be very difficult, to kick start my drive back to a healthy happy living, which once complete, I will try to continue to train to the end of the year.  I find I was a really happy person when I was training.  I was spicing up my life and general well being with rewarding physical and mental challenges.  Clearly, that is the best version of myself.  Let's get after it again!

Last week I posted an episode has I am jumping back on the good habits train, working out and eating better.  The weekend happened, then we went camping with friends and now I feel like a whale.  I ate and drank a maximum amount, jumping back up to 221lbs, a full 11 lbs more then when  I complete phase1, 6 weeks ago.  

I have an issue.  I just can not have 1.  I can not just have 1 chip, I cannot just have one beer.  Then I make these mistakes sometimes 2-3 days in a row.  Do you have that problem too?

This episode explains what I am going through in my thoughts, how I am reflecting on my continuous journey and how I am seriously considering restarting 75 hard and potentially staying on it!  This would help me grow and become a seriously awesome version of myself that I cannot seem to become on my own- without the proper guidelines to discipline me.  Help my 75 hard!

As always write us an email with any comment and tips!

info@dukerealtyhomes.com

I took 2 long weeks off after phase 1 was complete.  I still worked out like 5 times a week, but only once a day, and boy, did I eat and DRINK.  It was a lot of fun.  

One of the most important effects of 75 hard is it gave you an avenue to stay accountable, learn skills to become the best you could be.  After 2 fun weeks I had decided to get back on the wagon, eat less bad, drink less bad, wake up early again and work out more often.  

After week 3 I tried that again haha.

Now I am 5 weeks post phase 1.  For the last 2 weeks, I have been waking up at 6am (aka an hour earlier) and doing a minimum of 30 minutes of cardio daily and 3x a week evening weight lifting.  This is a good summer compromise as I will not deny myself 2x days a week of some drink and irregular, or regular summer food.  It certainly feels like I am moulding myself back to the tough, strong, adventurous version of myself again which feels great!

Yesterday I biked during a rainstorm for 1 hour to run errands.  That is the 75 hard version of myself I enjoy the most.  I am back baby!

I finished phase 1 well.  It was a lot of fun and full or challenges.  In my last few days of phase 1 I biked a sweet 40 km trail and back as well as ran during a 37C day until I ran out of water.

However, since I finished phase 1, I have gone a little wild.  Eating and drinking what I want without a certain direction what I want to be doing, eating, looking forward to and how to keep myself accountable.  From today on I vow to no longer allow myself to go wild and get back on the wagon!

Here is what I have been doing, which while being a lot of fun, has to be minimized with a plan of action for exercise, diet, and overall well being before I get back on phase 2 in the fall.  I will NOT lose my gains and you should not too.

Filip

I am entering day 24 of phase 1.  Now that it is finally getting hot outside here in southern Ontario (27C+) it is actually nice and refreshing jumping into a cold shower.  It is now my friend.

In this episode, I want to talk about a situation where I had 80 min break from work, went biking, popped my tire 6km away from my house and had to run back.  I was only 5 minutes late for work, but boy was that fun.  Something out of nothing has never had more value than now during the tail end (Hopefully) of the pandemic.

Stay hard and enjoy!

Today I am on day 16 of Phase 1.  I am actually really enjoying it, however for those of you in the middle or beginning of 75 hard, I am not jealous of you.  I can wait to finish and "Enjoy" my summer.  NO, it does not mean I will fall off the wagon.    I have really enjoyed my gains with my mind, body and soul.  When I am done with phase 1, and taking a longer break to phase 2, I will continue to work out and use my now "Ingrained" good habits going forward.

In this episode, we talk about how doing all these daily tasks are building great habits.  When you do things correctly on a daily basis, lots of books talk about doing the right habits/making the right choices during a day, is essentially improving yourself by 1%.  On that day that 1% is really not going to make a huge difference, but over time, it will make a HUGE difference!  There is a strong philosophy that these 1% days stack if you are consistent.  This means 1% better this week is 7% better at the end of the week.  At the end of a successful month, you can become 30% better.  If you did the correct habits of 365 days you are 365% better!

We also discuss the importance of sleeping 8 hours to synergize with your gains, helping you keep your energy up and avoids making poor choices.

Finally, we talk about last Sunday when we went to the park and a simple game of soccer turned into a 600 calorie workout, all while the family had a wonderful time!

Enjoy the episode and stay hard.

I hope all of you are staying hard out there, crushing the pandemic and coming out on top like I am! 

This week, we discuss how I failed phase 1 on my first attempt on day 5, what went wrong, and what is going much better.  Currently on day 12, feeling and going very strong!  I want to complete phase 1 by June and look forward to having an enjoyable summer to enjoy a beverage or more when I choose.  I will still stay very hard but want to have a fun summer, almost like a normal person.  Phase 2 after summer, perhaps around September or October before phase 3, January 1st 2022.

My tips to you guys are to stay realistic with your goals, not make it too complicated and wake up early to get the best start you can.  If you can knock off as many tasks as you can, you will do well.

Enjoy the episode!  This is the first time in my life I do not mind hanging out with my shirt off :)

After completing 75 hard on Friday, April 16th and taking a fun weekend to myself with Pizza and beer, I started Phase 1 on Monday (April 19th).   I wanted to have a longer break until after my Birthday (April 29th) but since we are fully shut down again, I thought I kept going. The first 5 days went well, with a new diet and a new experiment waking up at 5 am.

On Friday things went south, as some stressful situations came up and having a fun Friday overwhelmed my senses.  I failed after 5 days.  That weekend I ate and drank like a king.  It was a lot of fun.  On Sunday I did NOT feel like living that lifestyle anymore and started phase 1, again on Monday, April 26th- So far so good, on day 4.

Here is what I learned about getting up at 5 am- The 5 am club.

1. Cold showers

2. To do list- critical extra tasks 

3. Vision Board.

4. Phase 1 in general.

5. Meal prepping or you will fail!

https://www.youtube.com/watch?v=ja-n5qUNRi8

On Friday, April 16th 2021 I completed 75 hard,  it was a fun, challenging, emotional and demanding journey.  The final few days were not without challenges and fun events, physically and in my mind.  The end of 75 Hard felt like the end of an old era for me, and the beginning of my new way of life.   We ran, we biked, we flipped off, we lifted weights to the finish line.

January 1st 2021 I was 240 lbs 

April 16th 2021 I was 212lbs, feeling and looking a lot better!

The weekend off was great, I ate pizza had some beer and indulged.  However, when my alarm went off at 6 am Monday morning, I knew this is where I wanted to be and with that Phase 1 begins as quickly as 75 hard was complete.  Here are my thoughts.  Enjoy!

Filip 

Last week was a fun week, not only did it finally get really nice outside, some days in the high teens like 16-18C which for us Canadians is feeling hot, but also had a nice variety of exercises.  The 10th week is part of my hell weeks, the final 2 weeks of 75 hard that I eliminated basic walks, thus 2 more vigorous exercises a day instead.  Here is how the week broke down.

Monday- Weights in the am, 8.5km in the evening 

Tuesday- Rollerblading in the am and youtube resistance bands training with the wife.

Wednesday- Weights in the am, walking and sprints on the track

Thursday- Weights again, and late afternoon rollerblading across town

Friday: 4th and final weights in the morning, 9.25 km personal record-breaking time run in the later afternoon 

Saturday- Rucksak walk, using my baby daughter as my weight to the park and back, basketball later afternoon

Sunday- Skip Rope and late evening bike ride.

On Friday, as I started Running my 9.25km stint, I did not realize I was going to break a record.  I have never run over 8kms in under 5:08km/minute.  When I finished my run Friday, I had done 9.25km in just under 46 minutes, meaning I ran at 4:58km/ minute and set a new personal record.  This made me feel like I accomplished something special, a huge personal success.  However it took a lot of time, dedication and reps to get there.  I believe this journey is not the end for me but just the beginning.   It is a reminder of how far we can go when we put in the time and a reminder of how long it takes to get to where we want to be.  Hang in there and you can accomplish anything!

Week 9 is in the books and I am writing this on day 64.  I am very close to the finish line, I can almost taste it, although not allowed to eat it as it is not in my diet!  In the spirit of the final 2 weeks I have decided to challenge my self, yet again.  I am eliminating walks as a potential work out.  The final 2 weeks of my 75 hard will be referred to hell weeks, where I do 2 vigorous workouts each day until I crawl past the final line with my last ouch of strength.    We can not make it easy for ourselves!

I also give my 2 cents on how to get through a Holiday where there will be temptations, alcohol, cake etc.  However we begin exploring a Saturday I had, where I was under no pressure to do anything, even got to sleep in and the first thing I decided to do is put on my running clothes and mentally get ready to go!

Enjoy the episode.

Stay happy and safe friends!

The 8th week was full of highs and some struggles.  In this episode, we talk about how I caught a cold and how to deals with being under the weather while still trying to complete your daily tasks.  Then later in the week after feeling like my workouts were underwhelming from the cold, we decided to step them up and go HARD!  

In the 2nd half of the video we do some rapid-fire with great thoughts and tips I realized from my 75 hard experience so far, which are:

1. Two of the best emotional highs on a daily basis.  

2. Leveling up

3. Importance of Sleep 

4. How to avoid boredom/ plateau.

5. Rebounding from a tough day

6. Why starting 75 hard is great especially during this pandemic... Secretly receiving lots of compliments!

7. The slow painful body transition to waking up to wide awake.

and more!

Here is what I did so far this week.

Monday- 6 am Run and walk

Tuesday- 6 am Weights and walk

Wednesday- Rollerblading at 9 am with my son to school and walk

Thursday- 9 am Walk and walk with running sprints in the evening 8 pm.

Friday- 6 am Weights and walk

Saturday- 9 am Weights and 8km run in the evening- Upping the workouts!

Sunday- 9 am weights and evening walk.

Monday (Week 9)- Run 630 am, 8km and weights- Upping my workload!

Books I read so far: 

1. Start with Why- Simon Simek

2. Atomic habits- James Clear

3. Rich dad Poor dad- Robert Kiyosaki

---*** This is the first time in a while I have started to get excited to read books***!

Enjoy!

Thank you for listing to the podcast so far.  In this episode we reflect on why we made this podcast, giving me an avenue to reflect on my weekly progress and emotions I go through, sharing my weekly journey with you guys!

We discuss a rough day we had and how we were able to deal with it in a manner that was better than most old ways.  When you really need to buy some food for your own sanity, how to make sure you pick something that would still fit in your diet and therefore avoid losing 75 Hard!

Now being at day 50, I am only 25 days away from completing the 75 hard challenge.  We reflect on some diet tips, how to get your book in before falling asleep and going from 0-60 with 100% will power all of a sudden when we had none before!

My weight got down to 211 Lbs, which means I officially lost 20 pounds!

Enjoy!

In this episode, we discuss what I have learned when it comes to the moments you do not feel like following the rules.  I did NOT feel like exercising at times, I felt like eating something great (Or really bad for me) at times.  I did not always feel like reading at times, but this is how I handled these challenges. 

We reflect on working out when you do not want to, how to prevail when this happens and how books, the readings complement your new lifestyle, helping you get through hard 75 at times.  Debating your life compared to the chapter you read and how to handle when your desire to snack becomes unstoppable. 

Before we get into my first 42 days of complete day in, day out, 75 hard so far, we discuss a few final thoughts about my David Goggins 4x4x48 Challenge weekend.  Random parts of my body that hurt unexpectedly, how you cannot celebrate immense success with Alcohol yet and the day after when life goes back to normal.

If you have gone through half of your 75 hard program, let us know how it is going and what are the most difficult parts about it for you!  Email us or leave a comment.

filiphajdukwinter@gmail.com

Filip

This week was one of the most intense and personally impressive weeks of my life.  I successfully completed the David Goggins 4x4x48 Endurance challenge.  I ran 4 miles every 4 hours for 48 hours from Friday, March 5th, 8 pm to Sunday, March 7th, final run at 4 pm.  This was an intense challenge, here are my run list and times

Friday 8 pm First run

Saturday Midnight 2nd run

Saturday 4 am the Third run

Saturday 8 am 4th run

Saturday 12pm 5th Run

Saturday 4 pm 6th Run

Saturday 8 pm 7th Run

Sunday Midnight 8th Run

Sunday 4 am - walked, only time!

Sunday 8 am Run

Sunday afternoon Run 11/12th

Sunday Evening Final run 7pm

which I had to run at 8 pm, Midnight, 4 am.

Perhaps some luck was on my side, but I felt generally fine during the whole challenge.  I ran without stopping almost every interval except for one.  Completing this challenge could not have been possible without 75 Hard.  The program provided me with the correct habits, reps, endurance and mental state to consider doing something like this.  Life still got in the way, but somehow I found a way to complete it.  Now I am starting to think anything is possible!

Week 4 was one of my most successful weeks to date.   I am generally no longer feeling sore, or super tired.  The scale hit a low of 217 lbs!  That's is right 217.  That is the lowest weight I have been in the last 7-8 years of my life! Done 15lbs over the course of the first 28 days and I am downright excited!

The week in general was full of successes from many angles and a few interesting developments.  I ran 3 full times, this time starting Monday morning with a run in the snow, seemly the last snowfall? Had a Wednesay evening run with my local running group, social distancing of coarse, which kicked my ass.   Finally Sunday for no reason at all I shattered my best running speed ever.

While staying on top of my diet, I even had family join in on healthy eating, which is a first.  In addition to some friendly help, my sleep was the best is has been.  I had 4 days in a row of on average 8 hours of sleep.   Backed up with solid rest, I am starting to feel great and ultimately powerful.

This week coming up, week 5, the David Goggins 4x4x48 Endurance challenge is coming up.   It starts on March 5th at 8 pm where you have to run 4 miles every 4 hours for 48 hours, and I am beginning to get just crazy enough to consider testing out my new skills and try it!

Let me know how you guys felt once you crossed the 1/3 marker.  For me, this is the best I have felt during the whole process!

Ps I am really feeling that intro soundtrack I found, so I left it playing at the end!

Enjoy the episode.

Filip

filiphajdkwinter@gmail.com

The third week of 75 Hard has come and gone.   I am feeling better, some people are calling me younger!  I am looking a bit slimmer, all things are good in the world so far.  This was a crazy weather week as it snowed a lot.  So many days in the week I had to Workout at 6 am then play with the kiddos, then shower snow and finally get Oliver to daycare.  Often I was in need of another shower by 930am.   Here were my workouts during this week

Monday: Weights focused on legs and shoulders.   Evening Walk

Tuesday: 6 am Weights focused on chest and Triceps. Evening Walk

Wednesday: 6 am Run, walk my son to school and walk to work!

Thursday: Weights focused on Back and Biceps, evening 8km run.

Friday: 6 am walk, shovelling snow and walking split.

Saturday: 830 am Skip rope and burpees, evening walk

Sunday: Walk and Abb Workout

Sunday was a tough day.  My inlaws were over and made homemade pizza.  I had to resist pizza right out of the oven.  MY mistake was putting my food in the over after the pizza.  I was really hungry and weak.  This was the closest I got to caving and eating pizza aka something that would cause me to lose the challenge!  I managed to hold on for a bit and devoured my Salmon, chickpeas, asparagus, sweet potato.  Saved my ass to stay in the 75 Hard challenge!  Phewf!

How did your week 3 go?  Any crazy food temptations, or the elements complicating your week?

Filip

Week 2 had some noticeable changes, a little physical but a lot mental.  There was a crazy moment altering day at the end of the week that I have not gone through in a long, long time!  On the last day of the week, Sunday, Valentine's day, I was able to resist so soo much food and alcohol temptations, which kept my game ready for the best run of my life!  I felt like I gained a new heart, avoid tons of sugary calories, instead, improving my cardio and endurance running at a new level.

The workouts of the week went like this 

Monday: 6am Weights and 3pm Run 

Tuesday: 6am Weights and walk

Wednesay 6am Weights and 9 am Show shovel, walk, pull my son to daycare split!

Thursday: 6am Skip rope and burpees 

Friday: 6am Yoga and evening walk 

Saturday: Basement Abbs routine, walk

Sunday: walk and evening Run

A few things to note.

1.  I started to Look Younger 

2.  The Monday am workout and 3 pm run killed me.  I almost went to sleep at 530pm.  Might have to change that routine.

3.  It snowed a LOT.   A lot of extra shovelling in addition to these workouts.

4.  Felt much better at the end of week 2 then on the end of week 1!

Enjoy and let me know how your second week went or is going!

Filip

filiphajdukwinter@gmail.com

I have started 75 Hard on Monday, February 1st (2021).  It was definitely a tough week to get through.  Completing the challenges were sometimes ok and sometimes difficult.  However, at the end of the first week, my body was in A LOT of pain.

The week started out like normal with a few twists. Here was my routine,

Monday 6 am Weight lifting in my basement.  3 pm 45 min run.

Tuesday.  6 am Weightlifting.  Evening walk

Wednesay 6 am Weightlifting.  Evening Walk. 

Thursday.  6 am Skiprob routine for 30 mins and the rest Burpees.  Evening 45 min run. *** First real sense of accomplishment and personal sense of success.  Was very hard!

Friday.  Body felt dead but did Yoga in the AM and Walk in the evening.

Saturday. 6 am Run in -7C weather felt like -17C with the windshield.  Drop off leftover Chinese food I was not allowed to eat on the run to normal people that were allowed!

Sunday 9 am Walk and Youtube pilates with my wife!

After Thursday my body was very sore for a few days, adding that four day of intense workouts did it.  Everything hurt, the skip rob routine killed me.  I  faced my first challenge with food as my family bought Chinese food and I ate the diet version of it following my diet plan on Friday.  I made a game out of dropping off the leftover Chinese food to my friends in the area all while running and conquering my fears of running or even exercising on a Saturday morning.  It was pretty cold to boot, but anything is possible and I did it!  At the end of the week my wife was feeling left out as I was going to sleep early and rarely hanging out in the evening for downtime, so I even got her involved in a tandem workout!

The first week was a success, I just hope these pains go away.  Here we go again, week 2 ready to go! Man, 2 workouts a day, every day is going to take some time to get used to!

Enjoy!  Let me know how your first week went in the comments if you want!

My name is Filip Hajduk, a 35-Year-old overweight, yet proud dad.  I live in the suburbs of Toronto Canada and I decided to try 75 Hard to spice up my life, complicate it even more during our pandemic times.  

75 Hard is a program of mental fortitude created by Andy Frescilla that has really picked up in popularity as it has given many people a challenge that ultimately helps them lose weight, but more importantly learn to control their will power and build great habits for lifelong success.  Here are the rules of the program.

For 75 days you must:

1) Abstain from Alcohol

2) Pick a diet and stick to it within reason.  No cheat meals ever.

3) Work out 2x non consecutively for 45 mins per day, every day.  One of those workouts must be outside no matter what.

4) Drink 1 Gallion of water daily

5) Take a daily progress picture of yourself 

6) Read 10 pages of a non-fiction book.

You can see how this is going to be difficult, especially while I have 2 kids under 4!  In this episode, I introduce who I am, why I started this program, what I hope to achieve and how I accidentally stumbled on it.  Here we go!