Why JustFit’s Holistic Checklist Is Better Than 75 Hard
Have you heard of 75 Hard?
It is a new fitness craze that has been plastered all over social media platforms like Tik Tok and Instagram. Well, really it is claimed to not be a ‘fitness’ challenge, but actually a toughness challenge.
It was created by Andy Frisella. He is a supplement company owner and motivational speaker.
What are the rules of 75 Hard?
The rules are pretty simple but you must stick to them for 75 days with no breaks allowed.
Here are the rules of 75 Hard:
- Follow a diet
- Work out twice daily (for at least 45 minutes each)
- Drink a gallon of water per day
- Take a 5 minute cold shower
- Take progress pictures every day
- Perform random acts of kindness/read 10 pages of a nonfiction book
Is 75 Hard healthy?
I get the idea of the challenge, but is this really what people need to get them out of bad habits? Especially when the 75 Hard is potentially putting you at risk of creating new bad habits. Overtraining, overhydrating, no dietary guidance, no fitness guidance. I like the overall idea but the follow through is a fail in my opinion, and here is why I think that.
What I don’t love about 75 Hard:
- Taking progress photos everyday. I think this could lead to some obsessive body image habits. I recommend my clients to take monthly photos. This allows your body time to go through some adjustments but long enough for you to still see changes.
- Drink a gallon of water a day. If you are eating a healthy whole food diet with fruits and vegetables, then you will definitely be overdoing the water intake with this rule. Drinking too much water can lead to an imbalance of fluids in your body, potentially putting you at risk of water poisoning and intoxication.
- Two 45 minute workouts a day. This could be very hard on the body if not planned properly. Your body needs rest for it to heal and rebuild.
- Stick to any diet. Diets are not all created equal. Some may be doing more harm than good. And the vagueness of this rule can be interpreted differently by different people.
Don’t get me wrong there are aspects of 75 Hard I like. Creating a habit of exercise. Being consistent with your diet. Using your mind daily with the reading. And I do like the cold shower on the to-do list. So just to be clear I’m not bashing it. But now for my kind of routine…
What is JustFit’s Holistic Checklist?
This checklist was created from Justine’s own personal daily checklist. Things she tries to complete daily/weekly/monthly to feel her best. She discusses many of the items with her clients in her sessions and has realized how successful her clients are when they are focusing on the holistic approach to wellness, not just one piece of the puzzle.
Why might JustFit’s Holistic checklist be better?
Justine’s checklist focuses on a well rounded, balanced, mind, body practice.
This list is going to help you create a full routine, while allowing your mind and body the rest it deserves. You may find that routine is more manageable, and will fit into any schedule. It should be fun and enjoyable, not strict and painful. This checklist is not meant to have a deadline. It is meant to help you create a fulfilling and healthy life.
JustFit’s Holistic Checklist
Starting with the grounding roots, nourishing with our habits, and blossoming into the beautiful, gentle, strong, sturdy trees we were all meant to be.
- Walk – daily aim for 5000 steps per day and then build up to 10,000 steps (If you don’t have a step tracker aim for one mile mile a day and build up 3-5 miles)
- Meditate or sit silently for between 5-20 minutes
- Eat a wide variety of plants– of course I have to throw this one in there. I’m vegan to the max but also for your health start eating the rainbow of colors that the earth has to offer. You will love it!
- Play – I’m placing this here because I want you to beyond walking think of other activities to participate in. This will be in the weekly section as well because aim for 4-7 days a week. This can be a weight session or it can be a sport with friends, playtime with the dog. Just fully immerse yourself in it physically and mentally, Get your heart rate up and have fun.
- Breathe fresh air – get outside. If you don’t live in nature go in search of it.
- Touch the sun. Especially morning light to wake your mind. It’s great for circadian rhythm. Sometimes to much of a good thing is not so good protect your skin if in the sun for longer periods of time
- Learn, read, write, and/or draw. Use your brain away from technology. Technology break time- this may just be during your meditation or your mind exercises but wanted to emphasize again the importance of this section. Eat well Hydrate well
- Sleep – aim to go to bed and get up around the same time each day. If you struggle with sleep, try to form a bedtime ritual such as drink tea, read, stretch, meditate (sit silently) to prep your mind and body to fully melt into sleep.
- Socialize – (aim for 2-3 times per week) Phone calls, workouts, sports, dinners anything to be socializing with others outside your household (obviously safely due to pandemic circumstances)
- Self care – (aim for between 3-7 days per week)massages, epsom salt baths, foam roll sessions, etc…
- Exercise and/or play – (aim for between 4-7 days per week) You saw this in the daily section but can be different each week. This can be a weight session or it can be a sport with friends, playtime with the dog. Just fully immerse yourself in it physically and mentally, Get your heart rate up and have fun.
- Treat yourself – you work hard whether it’s your career or family or both take time away to do something nice for yourself. Buy yourself something, or have a spa. Feel rejuvenated when you return to your life.
- Volunteer – Is there something you are passionate about? Can you contribute your time or extra money to it?
- Try something new – This can be daily, weekly, or monthly. Get out of your comfort zone.
- Progress check – this can be different per person. You can do progress photos if you are trying to get stronger or leaner. Or this may be more of a time journal to log changes or shifts that have occurred. You may log what you want to do better or things you were already doing great and how it made you feel!
75 Hard versus JustFit’s Holistic Checklist
Although I like the idea of being tough minded like the 75 hard program suggests, what about being balanced instead? Being strict and hard on yourself doesn’t exactly scream sustainability.
Really think about what you want your day to day to look like for the long run. If militant and strict is your thing and makes you happy then you go 75 hard to forever. But if you want a balanced routine that you can build on and gradually learn to live healthy and well for the long run then give my holistic checklist a try.
These are the topics I go over in my sessions with my clients. It’s not all hard nose fitness at JustFit. Of course I challenge my clients but what I want to guide them on is a wellness journey. Something they can maintain even after our time working together ends. I want to know that they’ll have the tools to succeed with or without me!
If this interests you but you don’t know where to start on your own checklist then reach out. My schedule may just have a spot perfect for you.