4 Lessons After 4 Weeks

I just wrapped up the fourth week of the #75Hard Challenge.

For those who missed the original post, four weeks ago I started a 75 Day Challenge that consists of….

  1. Two workouts per day, 45 minutes each, one has to be out outside

  2. Follow a diet, no alcohol, no sweets

  3. Drink a gallon of water every day

  4. Read 10 pages of personal development every day

  5. Take a progress picture

It’s been fun doing a weekly recap as it’s been reflective for me, hopefully, insightful for you, and it’s a big “bang for your buck” with multiple lessons in one post.

First up, let’s talk results. I have done two InBody’s (the technology we use at the gym to measure weight, body fat, muscles, etc). I’ve lost just over 5% body fat in four weeks, which I was super pumped about. I had been hovering around 24% body fat, and I’m trying to get into the teens, and ideally around 15%.

However, the most interesting thing? The scale weight went down just two pounds over the last month. I’m continuing to play around with the right amount of calories (I’m tracking all of it using My Fitness Pal), but with the increased hydration and the increased workouts, it’s very interesting how much my body fat has changed, but how little the scale has moved.

I guess another reminder that the scale sucks.

Another big takeaway this week has been the benefit of what I coined “thinkitate” time.

You know like meditate, but for thinking.

Similar to a lot of you, 99% of my day is spent talking with people. I’m either on the phone with clients, on video calls, talking with the team and clients at the gym, in meetings, etc.

We quite often never make time to just think, undistracted.

With the objective of two workouts per day, one outside, my outdoor one is usually a trail walk.

That time, typically early in the morning, has been my time to “thinkitate.”

Just let my thoughts wander…

It’s been refreshing, some new ideas, and some clarity.

Overall I’d give it an A+.

The third lesson I was reflecting on was how this stretch of the challenge is the hardest.

I’m a month in so the “newness” of the whole thing has worn off.

It’s no longer this new and exciting challenge, it’s doing the boring stuff every single day.

At the same time, I still have 45 more days, 6 more weeks, of doing this every single day.

For me, that’s really too far away for me to “smell the finish line.”

I guess I recognize that, and realize that days 28-61 are going be the toughest.

The new shiny thing has worn off, but I’m not a couple weeks away from finishing where I can push through it.

I’m weird, and that kind of fires me up more, knowing that it’s even harder, I know I have to stay focused, buckle down, and push myself, mentally.

As I’ve stated from the beginning, this is more a mental challenge than a physical challenge.

Yes, the two workouts in the day are tough somedays.

However, the harder part is the mental toughness.

Doing things when you don’t want to, doing the boring but important things (taking a progress pic or drinking a gallon of water) every single day, and pushing through the cravings to splurge on a beer or a dessert.

The final lesson this week I have is about quality time with family.

I’ve worked hard over the last year or two, the last 6-9 months specifically, to be more present at home and to be more engaging as a father and as a husband.

It’s definitely come out in other ways, but one of the best things I’ve enjoyed about this challenge is that Megan and Kaden typically join me for ~4/7 of the outdoor workouts.

The outdoor workout just has to be outside. It’s typically lighter in intensity compared to the other workout, which is usually strength or interval training.

So, the outdoor workout has been a lot of trail walks, beach walks, and outdoor exploring.

It’s been awesome to do a lot of those as family.

Megan and I get to have more quality time together, more meaningful conversations, no phones or screens around, just the three of us.

Overall, this has been one of the most “fun” challenges I’ve done.

Again, not only because it’s a physical challenge, but because of the mental and emotional side as well.

I would say I’m a better leader, a better business owner, a better father, and a better husband at this time, then I was before the challenge.

I’ll take that.

1% Better.

Dedicated to Your Success,

Doug Spurling