REAL AF with Andy Frisella - 208. #75HARD + #LIVEHARD： Winning The War Within & Unlocking Your Full Potential

00:00:00.000 what is up guys it's andy priscilla and this is the show for the realists say goodbye to the lies 0.98

00:00:21.740 the faintness and delusions of modern society and welcome to motherfucking reality guys today 0.64

00:00:26.780 i have a real special treat for you okay um i'm actually going to solve a big problem that we've 0.83

00:00:33.100 had for the last two years right now all right for the last two years i've had to explain to people

00:00:38.800 that for them to learn about 75 hard they've had to go to episode 14 and then for them to learn about

00:00:44.520 live hard they had to go to episode 80 and so what you're about to hear is actually those podcasts

00:00:49.560 linked together in a way where people can learn about the entire program in one listen without

00:00:54.680 having to flip back and forth i figured this would be a great way to start the year since i know a lot

00:00:59.020 of you guys are starting the program right now and a lot of you guys are committed to live hard program

00:01:03.440 i figured it would be a great way for you uh not only to um get going on the right foot but also

00:01:09.500 make sure that you're not missing any uh you know dots on the i's or cross on the t's okay because

00:01:14.480 the worst thing that happens with 75 hard is people get you know their information from some weirdo out

00:01:20.980 there who's making it their own thing and they're you know for whatever reason uh and they end up

00:01:26.460 missing some tasks okay so this will give you the exact comprehensive complete program start to finish

00:01:32.820 75 hard which is part of the live hard program which is a year-long program that is designed to be

00:01:38.960 repeated yearly okay so here you go guys today i've got a very special episode for you um as many of you

00:01:49.540 know i have a program that i talk about called 75 hard and what i wanted to do was to make a very uh

00:01:58.480 organized and concise overview of this program for you all because um the original episode from 2019

00:02:08.740 in march uh on the mfceo project feed is uh kind of all over the place so i wanted to reorganize this

00:02:16.760 so that you guys would have a better understanding of what to do uh why to do it and what the program

00:02:23.840 basically will do for you and and all of those things so if you're interested in 75 hard and you've

00:02:30.180 heard about it and you've seen uh the hashtags at the time of this recording we're sitting at like

00:02:35.100 125 000 hashtags organically uh it's gaining a lot of momentum and a lot of steam and the reason it is

00:02:43.360 because it works this isn't something that we advertise or that i put um an advertising budget

00:02:49.000 behind it's just spread through word of mouth and so to have something spread organically like that

00:02:55.000 it's very effective and so what i wanted to do is i wanted to just create this for you guys to make it

00:03:00.740 easy for you uh to understand what the program is why you should consider doing it and what can you can

00:03:07.280 expect through the program so as you guys know you know people waste tons and tons and tons of time

00:03:16.900 and energy and money on courses that teach you how to get healthy how to succeed in business how to have

00:03:23.660 better relationships how to do everything that there is out there we've never lived in a time where

00:03:30.340 there's more courses on things to do and the reason these courses don't work and never work

00:03:41.140 is because most people lack the willpower and the discipline to actually put these things into play

00:03:48.380 and i want you to think about something for a minute what would it be worth to you if you could

00:03:54.400 learn to create within yourself the skills of discipline self-worth fortitude grit self-control

00:04:03.760 self-esteem and confidence all of these things come together to create what is generally called

00:04:11.300 mental toughness and most of us me included lack that at certain points in our life the first thing

00:04:19.520 you have to understand about mental toughness is that it's a perishable skill it's something that

00:04:25.580 you have to practice consistently for it to be at a high level a lot of people don't understand this

00:04:32.820 a lot of people can't understand why they don't have confidence why they don't have self-esteem

00:04:38.140 why they don't feel good about themselves why is it that so many other people have all of these

00:04:44.440 things and seem to have it all figured out but we don't i wondered this my whole life i can remember

00:04:50.700 going places and wondering what makes that person so special what makes that person stand out why does

00:04:58.280 that person continue to win over and over and over again you guys all know what i'm talking about

00:05:05.460 you're sitting at a place a meeting a restaurant at work and this person walks through the door and

00:05:12.100 everybody stops and looks at them because they have something about them this is what i'm talking

00:05:19.340 about that thing that thing that they have that we don't have and we're trying to figure out why we

00:05:25.180 don't have it this is what i'm talking about when i talk about mental toughness how many times have

00:05:31.640 you started something only to get through it for a week two weeks three weeks and then fall off and

00:05:38.500 then go back right where you were see i struggle with my weight my whole life i've also struggled

00:05:43.860 with confidence my whole life i was never a cool person i was never cool i wasn't the captain of

00:05:49.240 my sports teams there's a lot of people think a lot of people think now like oh dude i bet he was a

00:05:54.380 leader no i wasn't i wasn't a leader i was just a kid trying to figure it out just like everybody else

00:06:00.680 and um this all the things that i'm talking about that i'm going to go through in this podcast

00:06:07.520 are how i develop these skills which is what they are okay these things that i talk about discipline

00:06:15.360 self-worth fortitude grit self-control self-esteem confidence these are all things that you possess

00:06:24.220 inside of you that you just haven't built yet okay it's like a seed right if you have a seed in the

00:06:33.260 ground the seed's there you can't deny that it's not there but unless you water unless you take care

00:06:39.980 of it it's not going to grow similar to a muscle in the gym you all of us have muscles all of us

00:06:46.200 doesn't matter how big or how small how old or how young we all have muscles but certain people have

00:06:52.560 bigger muscles why do they have bigger muscles well the reason that those people have bigger muscles

00:06:57.220 is because they train those muscles consistently and then put the proper fuel into their body so

00:07:03.340 that those muscles can recover and grow and become stronger mental toughness confidence grit all of

00:07:10.240 these things i'm talking about that actually create all the great things in life including finances

00:07:17.520 fitness uh your relationships everything your success in every area of life comes down to these

00:07:26.420 skills but why aren't we training them how do we train them see that's something that i figured out a

00:07:33.540 long time ago how come we don't have a program to build all of these things like we have to build our

00:07:41.040 bodies well that's what we're talking about today we're talking about how you can go out and fix your

00:07:49.460 brain to a point where all of these other programs that you want to buy and learn how to do will now

00:07:56.760 actually take care of themselves because you have the ability to execute consistently right that's what

00:08:03.600 we're talking about i want you to think about that what would that be worth to you to have what would

00:08:08.700 it be worth to you for you to know for sure that when you said you were going to do something you

00:08:15.920 actually follow through what would your life look like if that were the case how different would your

00:08:22.240 career be how different would your relationship be how different would your body be if you actually

00:08:29.240 knew that if you said you were going to do something you actually did it how much better would you feel

00:08:35.520 about yourself if you could look at yourself in the mirror every single day and say dude i'm proud of

00:08:40.580 you i'm happy i'm glad i'm you think about that what is that worth well the good news is i'm going to

00:08:49.860 give it to you for free in this podcast so you don't have to pay anything so before we really get into

00:08:56.020 the nuts and bolts of this i want you to know what 75 hard is all about this is not a trendy fitness

00:09:04.160 challenge a lot of people think this is a fitness challenge or some sort of instagram challenge or

00:09:10.220 some sort of fun this is not that this is a program that has been created to develop mental toughness

00:09:17.880 and it has developed mental toughness in tens of thousands of people who completed it in fact

00:09:24.720 if you complete it exactly as i go through and i'm about to go through in this podcast i guarantee you

00:09:33.400 after 75 days you will look back and say this is the greatest thing i ever did now if you try it

00:09:42.540 quote unquote try it and you come out 21 days in or 42 days in or 60 days in i'm going to tell you

00:09:52.180 right now you're going to be pissed at yourself and it's probably going to make you feel pretty crappy

00:09:57.260 and it's probably going to make you feel pretty down but knowing going in that if you complete it

00:10:03.720 and you come out the other side what you're going to gain i promise you it's going to be the best

00:10:10.260 thing you ever did okay so before i get into the nuts and bolts of this you're probably wondering

00:10:16.340 who am i and why should you listen to me well because i don't want to take a whole bunch of time

00:10:21.880 talking about myself and what i've done you could just go to my website it's andyfricella.com

00:10:26.960 click on the about me in the bio and it'll tell you all about who i am and uh what i've done in life

00:10:33.240 so far but the important thing is this i've always been interested in mental toughness because i never

00:10:39.160 had it okay and i've been studying mental toughness for 20 plus years and i've developed the skills of

00:10:46.520 mental toughness in my business and in my life that have allowed me to create an amazing life

00:10:53.060 there's really no other way to say it but the reason i launched this program the 75 hard program

00:10:58.900 last year is because a certain piece of this puzzle fell in place for me i always wondered why it was

00:11:05.880 and how we went about learning how to be mentally tough i always wonder why there wasn't a book or a

00:11:14.400 course or something out there that actually could help us do this yes there's a lot of theories yes

00:11:20.820 there's a lot of words to read out there no there hasn't from my knowledge been anything out there

00:11:26.520 that's been created to help cultivate this skill and on my podcast the mfceo project which is a podcast

00:11:33.120 i did uh from 2015 to 2019 it was the number one business podcast in the world i was fortunate enough

00:11:40.260 to be able to interview some amazing guests one of these guests was james lawrence okay and otherwise

00:11:47.360 known as the iron cowboy the reason he's known as the iron cowboy is because he did 50 iron mans

00:11:54.640 in 50 consecutive days in 50 consecutive states okay this man did something amazing and i doubt that it will

00:12:05.400 ever be replicated in the history of humanity and if it is props to that person because this is tough

00:12:11.720 all right after three days he lost all of his toenails off of his feet so he had 47 more iron

00:12:20.380 mans to go with no toenails all right so this dude's tough and he knows what it takes to be mentally tough

00:12:27.040 and while we were talking and while we were doing the show he said something that made everything click

00:12:32.200 for me he said you have to intentionally put yourself in places that are uncomfortable and i

00:12:39.480 never thought about it like that i knew subconsciously what that was but i never heard it said like that

00:12:46.120 everything kind of just fell into place as soon as i heard that and if you go listen to the podcast

00:12:51.520 when he says it you can hear that i'm like whoa all right it clicked and i got fired up immediately man

00:12:58.440 i went home i i started thinking about how i was going to put this program together and literally

00:13:03.460 by the next day i had this program put together and it was called 75 heart i decided on 75 days

00:13:10.920 because i knew it's going to take a lot longer than the 21 days everybody says to form a real habit

00:13:18.300 we've all heard it before if you do something for 21 days it's going to be a habit well we also all

00:13:24.220 know that that's not true because we've all done stuff for 21 days and it didn't stick and so at the

00:13:30.840 time i had a bet going on with an entrepreneur group that i run called the arte syndicate that i had a bet

00:13:39.440 with the group that i would get to 10 body fat or i would have to pay 250 000 all right so that's where

00:13:47.640 the 75 days came from because it happened to be 75 days to my deadline i knew that was much longer

00:13:54.800 than the 21 days and i had a pretty good idea that these things would stick and you know what it turns

00:14:00.580 out that i was right and the reason i can know i was right is because there's been 50 60 000 people

00:14:06.220 that have completed this program and if you go search the 75 heart hashtag they'll tell you what it's done

00:14:11.220 for them it's done things that nothing else ever has all right so i thought through the requirements

00:14:17.480 very very well of the program and all the things i had learned over the last 20 years basically i put

00:14:23.760 together in this program so that i could help you guys understand what kind of structure it has been

00:14:31.140 for me to create the mentality to go out and live the life that i truly desire which i do every day by the

00:14:38.560 way okay so i'm gonna go through a bunch of things here and you're probably gonna want to take notes

00:14:45.780 if you've never listened to this before first thing is this all right 75 hard requires absolutely

00:14:53.820 zero deviation zero compromise you can't tweak the program to your liking this is the first thing that

00:15:02.700 everybody tries to do when they look at the program they look at it and they say well that's that's

00:15:08.220 going to be inconvenient well that's going to be yeah it's supposed to be inconvenient and it's

00:15:13.620 supposed to be hard you can't tailor it to your situation the reason for that is that you have to

00:15:20.660 understand that in life conditions are never going to be perfect you're always going to have to do things

00:15:27.560 that you don't want to do and the minute you start tweaking or compromising that's what opens the door

00:15:34.340 to quitting okay so you have to commit to the program a hundred percent and you have to do the

00:15:40.900 requirements of the program to the letter no matter what before you go to sleep for that day if you

00:15:49.320 compromise on anything if you do one of the workouts that's supposed to be 45 minutes and it's 42 minutes

00:15:57.120 you have to start over from day one if you miss something simple like you read nine pages instead

00:16:04.400 of 10 pages you've got to start over at day one if you missed one ounce short of the gallon of water

00:16:12.320 that it's asking you to drink you have to start over from day one and there are no exceptions for this

00:16:18.360 it doesn't matter how many kids you have it doesn't matter how busy you are it doesn't matter what your

00:16:24.680 current role in life is it doesn't matter there are people who have completed this program that have

00:16:32.460 those same challenges lots of them we've had people who are eight and nine months pregnant finish the 0.52

00:16:40.600 program two or three days before they gave birth now i'm not recommending that's what you should do

00:16:45.940 but that's a fact i've had people do that i've had people who literally have no legs and one arm

00:16:54.140 complete this program okay i've had people that run seven six multiple huge companies like myself

00:17:04.800 complete this program the minute i go through all these things you are going to have all these

00:17:10.820 excuses come into your head and you're saying well this is why i can't do it that's normal you need 0.99

00:17:17.080 to squash that voice in your head you're going to learn real quick i call that the bitch voice okay 1.00

00:17:24.740 the bitch voice is the voice who talks you out of doing every single thing you know you're supposed 1.00

00:17:31.920 to do they tell you all the things you know exactly what you need to hear to not do it and it's what 1.00

00:17:39.120 costs you every single thing that you truly want in life it's your bitch voice so as i go through this 1.00

00:17:46.080 and you start to think of objections i want you to understand lots of other people have done this 0.99

00:17:52.360 and lots of other people have finished it the right way now there is some people because this is on the

00:17:58.600 honor system who have skated their way through and not done the things that they're supposed to do

00:18:03.860 and then at the end they try to celebrate and be a part of the group and i'm going to warn you up front

00:18:08.740 the people who finish it the right way can always tell who those people are

00:18:13.040 okay if you follow the program exactly as it laid out you will be a completely different person you 0.97

00:18:19.560 will look different you will talk different you will speak different you will fucking think different 0.97

00:18:23.700 okay you are going to be a different human completely if you pretend you will get none of 0.95

00:18:31.680 those benefits that's something you have to know up front and i would recommend this

00:18:36.760 the more times you have a quote-unquote hiccup through the program and you quit the easier it

00:18:44.380 is to quit and the less likely you are to actually finish the program so i would highly highly recommend

00:18:51.120 that you know going in that if you start this program you absolutely have to finish it no exceptions

00:18:59.640 and if you fail and have to start over your chances of seeing it all the way through go down

00:19:04.760 know that up front the first time matters and if you fail it it's going to hurt bad all right

00:19:14.600 so understand this moving forward now what i want to do now is i want to go through the five

00:19:21.100 critical parts of 75 hard okay i'm going to go through them in in general and maybe a little bit

00:19:29.180 of detail and if you want to know more and more and more i have the website 75hard.com and also i

00:19:36.260 have a book coming out real soon uh that you will be able to pick up that's just called 75 hard and it

00:19:42.980 details all of these things out in depth it actually includes what i did the first time i went through

00:19:49.960 the program how i accomplished it and some of the you know the frequently asked questions and all that

00:19:55.680 it tells you the whole story so um this will be an overview all right so what i'm going to do now is

00:20:02.760 i'm going to go through the five critical tasks of 75 hard now before i go through them i want to stress

00:20:08.780 extremely hard okay that your integrity in this program is everything there is no system that checks

00:20:18.080 up on you there is no coach that checks up on you there is no anything that checks up on you and

00:20:23.920 that's by design the reason there's nobody to check up on you is because we're teaching you

00:20:30.960 how to coach yourself if you know how to coach yourself and you know how to be disciplined

00:20:37.840 in yourself and you create these skills in yourself you will not need other people to remind you so this

00:20:46.260 is going to be work for a lot of you guys to do this you have to have integrity you might lose some

00:20:53.280 weight you might look better but mentally you are not going to get what this program provides when

00:21:00.280 you adhere to it 100 i promise you okay so there's magic to this but it has to be done completely with

00:21:08.160 integrity if you fail start over and see it all the way through lots of people do have to start over

00:21:15.660 and see it all the way through i've got people who have failed four five six seven eight times

00:21:20.860 and made it through okay those people are completely transformed and you can ask any of them if they

00:21:30.660 got something out of the program when they failed versus when they completed it and you can figure out

00:21:35.440 what it does all right so here are the five critical tasks of 75 hard the first one is this choose a diet

00:21:44.200 diet and commit to it i'm not going to tell you what diet you should do there is no specified diet

00:21:51.580 you need to choose the diet according to your goals meaning if you want to lose weight and get leaner and

00:21:59.520 get and get in better shape that way then choose a diet and commit to it that entire time for that goal

00:22:06.900 if you want to gain muscle and you want to get leaner that way same thing all the way through all right

00:22:14.120 here's the thing certain diets like counting macros allow for people to eat junk and stack calories

00:22:23.600 that is not the point you are missing the point of what this program is about if you're going to do

00:22:30.580 a calorie counting macro based diet the food needs to be clean all the way through no trying to wait all

00:22:38.540 day and then eat pancakes at the end of the day or snacks this is about building mental discipline

00:22:44.800 okay and here's the thing about the first requirement no cheat meals lots of people bucket this and they

00:22:53.940 say well how do i go 75 days without cheating well lots of people have done it i did it twice last year

00:23:00.180 and it was the best thing i ever did and i'm going to tell you right now the first six days and seven

00:23:06.540 days are the hardest because most of you have never gone more than a week without taking a cheat meal

00:23:12.500 that's the truth okay so this is going to be something different for you and it's going to be

00:23:18.840 difficult this is not called 75 easy but remember what you're going to get out of the program all right

00:23:25.960 so choose the diet according to your goals it's okay to get a trainer or a consultant to help you with

00:23:31.620 your diet 100 recommend that there's lots and lots of great professionals out there that can help you

00:23:37.820 with this thing and you have to stick with it and also no junk none none whatsoever not one bite if you

00:23:46.020 eat one chocolate chip in your macro diet you start over okay and here's the other thing that you need

00:23:52.420 to know that goes along with point one and no cheat meals that means no alcohol either not a drop

00:23:58.840 not a beer not a wine not a glass when you get home nothing for at least 75 days okay this is part

00:24:07.080 of following a diet that is going to improve your physical self you need to eliminate alcohol and i

00:24:14.060 know a lot of you guys are sitting there saying oh dude how am i going to make it through with no

00:24:17.360 alcohol trust me you can do it all right there's a number of reasons for this empty calories okay

00:24:25.320 psychological addiction physical addiction all right also by the way we're talking about detoxing your

00:24:33.320 body and mind for 75 days a lot of you guys who drink regularly and by the way i used to be one of

00:24:39.360 these people so i know you don't understand how foggy you are because of this lifestyle i used to be the

00:24:47.780 guy who went out on thursday friday saturday nights and then day drank on sundays and i was running

00:24:54.700 companies like that and i could tell you right now when i eliminated that for my life and by the way

00:25:00.280 i still enjoy a drink i'm not some anti-alcohol zealot i still like to have some beers with my

00:25:06.820 friends or a glass of wine or some whatever's around actually it's whatever's free all right let's be

00:25:12.440 honest but this program does not allow for that so zero alcohol for 75 days so that's the first

00:25:21.440 requirement choose a diet that is going to be aligned with your personal goals of your body

00:25:29.580 and stick to it this is not choose a diet like saying oh well i'll eat fast food the whole time

00:25:36.300 that's a diet that's not what i mean i mean a diet that is going to improve your physical health

00:25:41.860 point number two drink one gallon of water every day everybody knows there's all sorts of health

00:25:50.740 benefits to being properly hydrated and drinking a gallon of water it sounds pretty easy lots of

00:25:57.440 people recommend it it's a lot harder than that you're going to have to make sure that you start

00:26:04.480 early and be consistent throughout the day your increased physical activity that we're going to get

00:26:09.820 to in a minute is going to require more water you're going to have to be disciplined to drink more

00:26:15.180 water throughout the whole day so that you're not chugging a gallon of water right before you go to bed

00:26:20.320 which by the way i had to do a few times the first time i went through because i was undisciplined

00:26:25.900 about doing it throughout the day all right so you have to drink a gallon of water every day

00:26:31.360 point number three you have to commit to two 45 minute workouts and one of them has to be outdoors

00:26:41.100 they cannot be consecutive you cannot go from one workout indoors to the workout outdoors that is

00:26:49.380 not what this program is about they are separated the reason they are separated is because it's supposed

00:26:56.220 to be inconvenient you're supposed to make it harder the reason you're supposed to make it harder

00:27:02.580 is because you're trying to develop and are developing these certain mental skills so you have to

00:27:09.660 rid your mind of the idea of making everything easier for yourself which we as humans have a

00:27:16.160 tendency to do and i think if you're honest with yourself right now you will tell yourself the truth

00:27:21.820 that one of the main reasons that you're not where you want to be in life is because you try and change

00:27:29.240 everything to suit you unfortunately the world doesn't work that way and this is a big problem for a lot

00:27:36.760 of people a lot of people think they can throw a fit or be stubborn or be mad or say this doesn't make

00:27:45.360 sense and they get to get out of stuff and you know what that's not how the world works not if you want

00:27:51.460 to win so you have to do the two 45 minute workouts and again you have to decide what these workouts are

00:28:00.320 going to be according to your goals i don't care what you do in fact maybe you should hire a trainer

00:28:07.860 or a coach to help you do your workouts if you're a beginner if you're not a beginner um you know do

00:28:14.120 what you got to do most of the time uh i lift weights in one workout and then i do outdoor uh walk run

00:28:22.400 blend on the outdoor workout okay so those are two separate workouts now you will have to do workouts

00:28:33.720 and in climate weather you will have to do workouts in thunderstorms you will have to do workouts in

00:28:42.560 snow you will have to do workouts when it's hot you will have to do workouts when it's cold this is the point

00:28:51.000 of the program conditions are never perfect and one of the reasons that most people can't get through life

00:28:58.560 in an effective way is because the minute that conditions are off they throw the towel in on their plan

00:29:05.740 45 minutes outside no matter what sometimes you might have to drag a piece of equipment out in your driveway

00:29:17.040 and do it at one o'clock in the morning i did that a number of times sometimes the day might be perfect

00:29:23.920 and it might be no no problem i love those days too but what you're going to see is that as you go

00:29:30.500 through the program and you start to develop these skills of mental toughness is you're going to start

00:29:37.140 to crave the inclement weather because you know that it's a test you know that it's something you need

00:29:42.880 to overcome and you're going to take pride in this because you know that nobody else is doing it

00:29:50.340 there's something extremely empowering about going out on your local running trail or your walking trail

00:29:57.320 when it's raining outside and there's nobody there and you know that you're the only person that's out

00:30:03.340 there paying the price that will help build you okay this is what champions are made of this is what

00:30:11.540 greatness consists of it's doing things that you know you're supposed to do when you don't want to

00:30:18.380 do them and when nobody else is doing them either this is a huge part of it so don't skip this don't

00:30:26.280 cheat it don't buck at it i promise you you're going to end up loving it and my little asterisk to that

00:30:32.340 whole thing is obviously there's scenarios where you're not going to want to go outside it could be

00:30:39.300 lightning it could be a hurricane it could be tornado warning i am not telling you to do this

00:30:46.080 by the way this is your choice be smart use your brain do what you know is right but don't cheat the

00:30:54.140 program and you'll find a way to get it done that's the truth i live here in missouri sometimes we got

00:31:00.740 tornadoes sometimes we have a foot of snow other times it's 110 degrees outside and guess what i've

00:31:08.900 done outdoor cardio in all those scenarios all of them all right and by the way it doesn't have to be

00:31:15.100 cardio outside you could do weights outside you could do crossfit you could do jumping jacks you

00:31:20.960 could do jump rope you could do bands you can do airway squats i am not telling you have to go do what

00:31:26.940 i do i'm saying you have to do a workout outside all right so two workouts and both can be outside

00:31:33.000 by the way if you want to do them both outside that's cool one of them has to be all right so

00:31:38.420 that's point number three two workouts 45 minutes minimum each one outside point four

00:31:47.920 read 10 pages of a non-fiction book every day this is not entertainment time this is not harry potter

00:31:57.940 time this is learn new stuff time okay so the book has to be a self-development book of some sort

00:32:06.320 for personal or professional growth does not have to be a business book it could be a psychology book

00:32:13.660 it does not have to be a book on banking it could be a book on how to do something else but the point

00:32:20.320 is you have to learn some new stuff all right standard format not audio books not digital books

00:32:28.860 not books with five words on each page not coloring books all of these things people try to skate out on

00:32:37.560 and they try to like get around the reason it has to be a real book there's actually a lot of reasons

00:32:45.880 which i will address in the book 75 hard but the main reason that it has to be a real book is because

00:32:53.720 there's a sense of accomplishment that you can see as you move through the book okay when you go through

00:33:01.180 the book and you hold the book up sideways and you see how far you are through it like we all do

00:33:06.460 you're going to start to feel a sense of confidence as you do this you're going to start to feel like

00:33:12.340 yeah actually i'm doing what i should do and what you're going to start to notice on a micro level

00:33:18.160 on a day-by-day level is that you're getting stronger every single day at first i'm going to

00:33:24.040 tell you this is going to be really really hard and then it's going to get easy and then it's going

00:33:29.180 to get real hard and then you're going to be done okay then the habits are in you i'm going to tell

00:33:36.020 you right now the reading part is a big deal for a lot of people for me this isn't a big deal

00:33:42.120 because i've been reading my entire life 10 pages a day for 16 years now in business all right i've

00:33:50.140 read lots and lots and lots of books it's a normal habit for me and by the way some of these things

00:33:55.580 are going to be habit for a lot of you i know a lot of you in the fitness industry are going to say

00:33:59.060 well i do these things because i trained for this event or that you had you might have trained

00:34:04.000 for 20 weeks for an event a bodybuilding show a fitness competition this that you did not do all

00:34:09.240 of these things for that time so don't if you're looking at it and you're thinking man this looks

00:34:13.720 like pretty easy okay we'll do it and then tell me how easy it was that's all i have to say all

00:34:19.820 right because this program gets a lot of criticism from the quote-unquote professionals out there

00:34:24.920 because they don't understand this is a mental toughness program it is not a fitness challenge

00:34:30.380 if you want to lose weight and that's your only goal there are plenty of other programs that you

00:34:35.440 can accomplish losing weight on that will be easier this is not that this is a program that will help

00:34:41.760 you end the problem that is keeping you where you are in life which is where you don't want to be or

00:34:48.900 you wouldn't be listening to this let's be completely honest all right this is a program that

00:34:54.760 will help you develop the skills that you need so that you can move forward in any area of life

00:35:01.140 at your own will think about that this is not jenny craig this is not weight watchers this is not

00:35:10.640 some sort of healthy um baby step program on how to do things right now we live in a society where

00:35:19.900 everybody wants to pacify everybody else and everybody wants to help everybody else be

00:35:26.060 successful and the way they do it is by referencing these old studies and these old psychology thoughts

00:35:34.580 that it's baby steps to everything and you know what maybe that works for some people but for me

00:35:41.400 it never worked for lots of other people it seems to never work otherwise they wouldn't constantly be

00:35:47.540 looking for the next thing this is not the next thing this is the thing that's going to fix it

00:35:54.520 all right so when you think about this and you go show your friends and and they say well that seems

00:36:01.220 like it's over training or that seems like it's going to be very inconvenient yes it is that's the point

00:36:07.120 this is not for people that want to be like everyone else this is for people that want to win this is for

00:36:15.000 people that want to dominate this is for people who want to develop their own superpower that every

00:36:21.400 single other person is never going to have that's what this is so let's not get confused so let's review

00:36:29.360 real quick we have a diet we have a gallon of water we have two workouts one indoors one outdoors 45

00:36:39.080 minutes both can be outdoors they cannot be consecutive we have read 10 pages of a non-fiction book a day

00:36:46.120 and the last one and this is very very important and it's often overlooked i'm going to tell you right

00:36:52.680 now a lot of people fail this because of this and they think that it's not important point number five

00:36:59.480 take a progress picture every day this is not just to show your physical transformation although it is

00:37:08.200 also to show your physical transformation because i'm going to tell you what on day one you're going

00:37:14.680 to look one way and on day 14 you're going to look better and on day 21 you're going to look better than

00:37:19.440 that and on day 42 you're going to look better than that by the time you're done you're going to be able

00:37:25.540 to look back and create a little slideshow and say dang look at this transformation i did a good job

00:37:31.260 okay that's one point but there's another point the other point here is that you probably hear this

00:37:40.660 and you think it's going to be easy and because of that you're going to miss it and this is the reason

00:37:49.220 that a lot of you fail a lot of you are really good at paying attention to the small details and i'm

00:37:55.020 talking about anything in life a lot of you are really good at paying attention to small details when

00:37:59.840 you're at ground zero but once you start getting some progress in a certain area whether it be your

00:38:05.180 fitness or your business or anywhere else you start to forget the little details as you go

00:38:11.620 and those little forgotten details are what ends up costing you the growth that you're making right now

00:38:19.920 you'll get better you'll get better you'll get better start to forget what you did in the beginning

00:38:24.200 to get better then all of a sudden things start to turn around and you start going down and you start

00:38:29.160 looking around and wondering why you're going down why am i struggling now i was doing so well why is

00:38:35.040 everything seem to be falling on me why is the sky falling well the sky is falling not because god hates

00:38:41.080 you it's because you are not doing the small details that you were doing in the beginning

00:38:46.420 so understand that this part of the program is a huge deal huge deal also realize these photos do not

00:38:57.540 have to be posted online so i would highly recommend that you take a photo that shows your body

00:39:04.000 wear clothes that show your progress for men this would be shorts no shirt for women this would be 0.93

00:39:11.780 you know a sports bra and some shorts or something that you because this is for you you do not have to

00:39:19.020 share this with anybody this is for you but i'm gonna promise you that if you stick with this at the

00:39:25.460 end of the 75 days you are going to wish that you took the progress pick with your shirt off

00:39:33.020 or your ability to see your body a lot of people because they're embarrassed and i understand i used

00:39:40.260 to be 350 pounds you'll find that out okay i'm not some fit guy that was born this way i've struggled

00:39:46.840 with my weight my whole life i know what it's like to be embarrassed of your body it's the worst thing

00:39:51.940 ever i know what it's like to go to the you know the clothing store nothing fit i know what it's like 0.95

00:39:58.400 to be embarrassed to go to the pool i know what it's like to not go to shit because none of your 0.89

00:40:02.580 clothes fit i know what it's like to have to wear the same outfit every single day because nothing 0.94

00:40:06.880 fits i know because i lived it but trust me when i tell you i don't care how big you are how out of

00:40:14.400 shape you are how embarrassed you are take these pictures so you can see your body because at the end

00:40:20.340 you're going to want to say wow dude look how good i did and it's going to help the program work for

00:40:25.280 you okay and i have to give you the disclaimer because our attorneys tell me that i have to do

00:40:31.500 this so here it is you should consult your physician or other health care professional before starting

00:40:38.400 75 hard or any other fitness program to determine if it's right for your needs do not start 75 hard

00:40:47.120 if your physician or health care provider advises against it now i since i know most of you are not

00:40:56.060 going to ask your doctor i also would like to add this use common sense don't get yourself out in the

00:41:03.860 middle of a thunderstorm when there's lightning coming down don't get yourself out there in the

00:41:08.280 middle of a flood be smart follow the program but use common sense and be able to identify 0.98

00:41:16.700 if you are actually using common sense or if your bitch voice is actually talking you out of something 1.00

00:41:25.480 because i'm going to tell you we have variant climate weather here in the midwest i'm in st louis 0.97

00:41:31.760 missouri and they're i've done 75 hard twice i'm in the middle of doing it my third time i've done all

00:41:39.040 the phases which i'll talk about in a different podcast because there's actually phase one two and

00:41:43.660 three after this don't pay attention to that until you're done with 75 hard and i've never had a

00:41:51.620 situation where i wasn't able to get it done all right no excuses but be smart common sense ask your

00:41:59.840 doctor and all that good stuff with any of these five tasks whether it be the diet whether it be

00:42:06.400 the gallon of water whether it be the two workouts whether it be the read 10 pages whether it be take

00:42:11.640 a progress pick every day if you miss any of it i mean just part of any of it you have to start over

00:42:19.000 at day one okay so let this program do its work commit to it and see it through and i promise you in 75

00:42:29.600 days which is such a short time to gain what this program will give you you will feel like a

00:42:37.920 different person in all the right ways and guys i know you're probably listening to this some of you

00:42:43.440 at least and you're fired up you said dude i got this good but there's also some of you people that

00:42:50.160 are thinking right now man this seems really hard okay understand this program is scalable all right

00:42:58.340 it doesn't matter how big you are or how out of shape you are or how whatever you are you can do

00:43:06.280 this program in some way whatever reason it is right now that you're telling yourself you can't

00:43:12.540 is exactly why you need this program it's exactly why you must do this program because you don't believe

00:43:20.520 in yourself and i promise you at the end of this it will be the best thing you ever did

00:43:26.340 most people see this as another fitness program this is not that i can't say that enough this is the

00:43:34.860 equivalent of an iron man of climbing mount everest whatever it is that you see all these other people

00:43:42.260 doing it they're so proud of this is the equivalent of that for your brain that's what this is this is a

00:43:50.340 huge accomplishment in your life that you can put in your mind as a trophy that you can always go back

00:43:57.660 on to remind yourself how badass you really are this is a huge opportunity for you to change your life

00:44:05.800 to change your family's life and to change the life of every single person that you ever come in contact

00:44:12.120 with from here until the day you die and by the way beyond that's how powerful this program is and i

00:44:20.440 know you think that's probably an over exaggeration but i'm not selling you anything this is free so all

00:44:27.740 you got to do is do it all right i want you guys to know man i did this what one man could do another

00:44:35.160 man could do i did this program twice last year i have a bunch of people that i know personally that have

00:44:40.280 done this i get hit up all the time in public with people who have done this you people just like you

00:44:47.340 have done this i've got all the obstacles in the world just like you guys do okay i love to eat i

00:44:54.380 struggle with my weight i have deep dark emotional demons i've struggled with depression for 20 plus years

00:45:03.360 and i talk about it on my podcast all the time i'm not embarrassed of it because i want people to know

00:45:08.780 that you could still build amazing things with these struggles okay i have extremely demanding

00:45:15.320 days literally every single day if you came and followed me around you would be in awe and you

00:45:22.140 would say how in the hell does this dude get this stuff done and i'm going to promise you this is not 0.58

00:45:28.600 a superpower i have this is a superpower i built and that's what this program is going to do for you as

00:45:36.860 well i did this program you can do this program no matter what you think no matter how anxious you are

00:45:45.500 i want you to get excited about this because at the end of it it's going to be the best version of you

00:45:52.420 the thing that you have been pursuing for your entire life will come out the other side of this tunnel

00:45:59.240 if you do what the program asks trust me guys developing mental toughness is a game changer

00:46:08.060 okay there's no going back to your old self after this and if you do find yourself going back to your

00:46:16.080 old self you know what to do to get back on track to be your best self this is a tool this program will

00:46:23.300 elevate you to a new level that you did not even know you had in you and that higher level that's

00:46:30.380 going to become your new standard of living with that new standard of living everything in your life

00:46:37.640 begins to elevate this is it guys this is it start this program immediately do not think about it do not

00:46:47.240 think i have to mentally prepare this program is going to mentally prepare you do not think i've got

00:46:54.160 a trip here i've got a trip there listen i went to vegas four times my first 75 hard because i had to

00:47:01.900 okay if you wait for the right time you'll never do it and beyond that the reason your life looks the way

00:47:09.880 it is is because you're always waiting for the right time the right time to become the best version

00:47:16.980 of you is today it's not tomorrow and it's not when you have 75 days of uninterrupted challenges

00:47:23.980 this is a huge huge opportunity for you guys to grow and improve your own life and every single person

00:47:33.840 around you's life too all right if you need more information on this program go to 75 hard.com and

00:47:41.540 it will give you everything that you need if you have questions on the program on instagram everybody

00:47:48.700 uses the 75 hard hashtag there's literally tens of thousands of people executing this program right

00:47:57.080 now at any given phase and some are on day one some are on day 21 some are on day 52 you will

00:48:03.600 find people to help you with this but remember there's zero compromise zero substitutions and zero excuses

00:48:14.480 if you obey the rules of this program you will come out the other side unrecognizable to who you were

00:48:24.100 when you went in now today we're going to talk about reality our own reality and as you guys may or may

00:48:32.300 not know i have a program that is very popular called 75 hard now if you're unfamiliar with 75 hard

00:48:40.740 what you're going to want to do is you're going to want to go back and listen to episode number 14

00:48:46.840 then you're going to want to come back and listen to this so if you're unfamiliar with uh you know the

00:48:52.620 75 hard it's your first time hearing about it uh we're not going to get into the x's and o's too

00:48:59.320 much of 75 hard what we're going to talk about today is the live hard program all right the live

00:49:05.280 hard program as some of you know is the year-long mental development program that 75 hard is a part

00:49:15.620 of okay and what i want you to think about a lot of people think this program is a fitness program or

00:49:22.480 they think it's uh you know a lose weight program that's not what this is will you lose weight it

00:49:28.700 depends on what diet you follow will you get more fit yeah you should if you have the proper guidance

00:49:35.520 to pick the proper diet on this program um but the way most people should think about this

00:49:43.260 is a program that's going to help you develop the skill set of confidence grit self-belief

00:49:53.700 fortitude endurance the ability to persevere the things that we seem to think are traits

00:50:01.800 that certain people have or don't have you know i went my whole life thinking that i didn't have any

00:50:07.840 of these traits until i figured out that they aren't traits they're actually skills that we develop and

00:50:12.840 that's what this program is designed to do it's designed to help you develop the skills that will

00:50:19.960 then help you become successful at whatever it else is you decide to do now the reason this is important

00:50:27.360 is because most programs give you the map right if we go on google right now and we look at personal

00:50:35.020 development programs or money making programs or relationship programs or fitness programs there is

00:50:41.640 an innumerable amount okay and most people spend their whole lives going from program to program to

00:50:48.920 program to program trying to find the right one and that's really not the way it's supposed to be

00:50:56.520 okay that's not why these programs don't work the reason these programs don't work is because we lack

00:51:04.160 the discipline we lack the mental toughness we lack the capacity and the skill set to see them through

00:51:11.740 how many programs have you invested thousands of dollars in only to get minimal results in return

00:51:19.540 now if you're honest with yourself i bet that you know deep down inside that you didn't give the

00:51:27.380 program the right effort the right consistency the right dedication it needed to actually produce the

00:51:36.320 result and instead of go back and actually give it those things we decided to look for a new program

00:51:42.180 this become an epidemic amongst society we're looking for the new thing that's going to fit us

00:51:47.900 that's going to be ideal for us that is right for us when in reality what we need to learn is how to

00:51:53.840 execute regardless of how we feel we need to learn how to become mentally tough and the skills that i

00:52:00.320 just mentioned before like confidence grit self-belief fortitude endurance perseverance all of these skills

00:52:08.460 are what make up the concept of mental toughness and when you can develop into a human that has mental

00:52:15.680 toughness now you're in a position to succeed at whatever path you choose so how i would say most

00:52:23.680 people should be thinking about this is sort of think of it like this it's an iron man except for your

00:52:29.220 brain all right it's going to get you in tune it's going to get you in a mental place where you're

00:52:35.400 capable to execute and you believe that you can execute which is going to lead to massive amounts of

00:52:41.180 confidence and fulfillment and happiness in your life all right but before we get into what we're

00:52:49.620 going to talk about today which is the live hard program you have to understand the part that's

00:52:54.900 gone extremely viral that everybody's talking about is 75 hard but 75 hard guys is just the beginning it

00:53:02.280 is the boot camp so to speak in this year-long program that we call live hard all right so i'm

00:53:09.180 going to pick up right where the 75 hard program leaves off i'm going to give a brief summary of the

00:53:15.880 program but then i'm going to get into detail about the rest of the aspects of the live hard program

00:53:20.020 so assuming you've completed the 75 hard boot camp program you're probably exhausted uh but you're

00:53:30.160 probably feeling good you might have uh you know some blisters on your feet uh you might be sore you're

00:53:36.120 definitely probably in better shape uh i know you're going to be more confident if you did the program

00:53:40.480 right you're smarter because you've been developing personally you're feeling very good you have a lot of

00:53:45.120 momentum but the thing is this with that momentum there's a there's an inkling a craving so to speak

00:53:54.800 that only people who have succeeded at this program will begin to feel they're going to start to want

00:54:01.040 to be tested more they're going to start to want things to be a little harder okay they're going to

00:54:06.300 start to want more of a challenge and that's how you know you've really done something with this program

00:54:10.900 because you're going to crave more all right so once you finish 75 hard and you're wondering well

00:54:17.400 where do i go from here well this is what we're going to talk about today all right so what is the

00:54:24.600 live hard program the live hard program is a one-year program it's comprised of four parts one the first

00:54:32.580 part is 75 hard which you're all familiar with because you went back and listened to episode 14

00:54:37.980 the second part is phase one the third part is phase two and the final part is phase three now phase one

00:54:45.720 two and three are all 30 day programs that are designed to be completed within one calendar year

00:54:52.600 so when you start 75 hard on january 1st you have to complete all three phases by december 31st

00:55:02.400 of the same year right so that's rule number one now we're going to get into the specific phases

00:55:09.700 right away all right so we've gone through uh 75 hard you know you understand the concept of picking a

00:55:17.740 diet and sticking to it okay you understand the concept of drinking a gallon of water you understand

00:55:23.680 the concept of two workouts every day one of them has to be outdoor regardless of what's going on

00:55:30.020 outside we understand the concept of 10 pages of reading an actual book okay and we understand the

00:55:37.520 concept of taking a progress picture every day so that is the foundation for all three of the phases

00:55:45.940 after 75 hard as well those elements do not ever change what does change is the additional elements

00:55:54.180 and that's what i'm going to talk about right now so we're going to start with phase one phase one

00:55:59.060 can be completed consecutively with 75 hard now many people will take a break the first time i did

00:56:07.620 live hard program i took a three-day break after my 75 hard because i have blisters on my feet that

00:56:13.940 were so bad i couldn't do cardio so i thought that if i waited for a couple days that they would get better

00:56:18.780 they didn't get better uh and i just went on with phase one all right and i worked through it

00:56:23.540 but you can do phase one on day 76 and a lot of people do that because they have the momentum

00:56:30.600 they're feeling strong they want to continue so they go right into it i feel like that is best

00:56:36.900 um but it's up to you okay there's no rules regarding this so uh let's talk about phase one

00:56:43.680 now phase one like i said has the elements of 75 hard pick a diet stick to it one gallon of water

00:56:50.100 no cheats no alcohol uh two workouts every day 10 pages of reading uh non-fiction book personal

00:56:58.480 development book and a progress pick every day now what is in addition to that okay first first off in

00:57:06.100 addition phase one has three extra aspects the first extra aspect is the extra three critical

00:57:12.800 tasks okay those of you who have listened to my original mf ceo podcast uh on 75 hard will probably

00:57:19.180 remember my recommendation for the power list which if you're unfamiliar with the power list go back and

00:57:25.680 listen to episode number 16 in the real af feed it'll go through this in depth and it'll explain the

00:57:31.580 power list but basically the power list is a small notebook or journal that is set up that's going to

00:57:37.340 allow you to write your five critical tasks for the day so you know what the goals are for your day

00:57:45.340 for that day to be determined a win or a loss and if you manage to knock them out you get a win if you

00:57:51.180 did it you get a loss it's real simple now in the power list you write down these five critical tasks

00:57:58.480 these tasks are something that you can accomplish within the day that are required for you to move

00:58:04.600 forward all right don't confuse this with life goals or long-term goals your task shouldn't be

00:58:11.240 you know become a millionaire so don't confuse this uh with habits either if you make your bed every

00:58:17.360 morning that's a habit that's not much of an achievement or even a challenge if you include the

00:58:22.120 things that you're already doing on a regular basis using the power list through phase one you should be

00:58:27.960 writing down an additional three tasks every single day in addition to the usual five which you've been

00:58:35.460 doing unknowingly by completing the task of 75 hard for 75 days okay you're going to add three more

00:58:44.520 tasks on top of that of your choosing that are going to move you forward towards what your ultimate goals

00:58:51.240 are now that's the first extra step in phase one of the live hard program the second aspect that's

00:58:59.420 extra above the 75 hard requirements for phase one is 10 minutes of active visualization now most people

00:59:06.720 don't know the difference between a dream and a goal in their minds they treat things as dreams you know

00:59:13.460 as something they never attempt to go after these are the type of people that kind of walk by a nice home

00:59:18.180 and say wow it's a beautiful home must be nice to live there and you can tell by the way they speak

00:59:23.140 you know not only to themselves but you know verbally so you can hear them uh that they can't really see

00:59:28.900 themselves obtaining these kind of goals someone who understands goals would walk by that same house

00:59:34.500 and imagine themselves in it instead of saying it must be nice to live there they'd say something like

00:59:40.020 i'm going to live in a house like that one day all right they that's that's where we're trying to get

00:59:44.500 you to be okay they see themselves drinking a cup of coffee on the balcony in the morning and grilling

00:59:49.760 on the patio with their friends in the evening all right with active visualization you are meant to turn

00:59:56.380 your dreams into actual reality that's what this part of the program is designed and geared towards

01:00:02.420 making you improve it helps you see the vision for yourself at the highest levels of success in your life

01:00:09.340 and forcing you to push towards that vision because guys the reason most people never get

01:00:14.980 anywhere in life isn't because they're scared of the work it's because they never make a decision

01:00:19.180 about where they're going to be so the techniques used for this task are going to be different for a

01:00:25.040 lot of you some of you have a more visual mind and some of you don't it's not that easy for everybody

01:00:31.420 myself included in fact most people blow this off as like a super easy task only discover it the minute

01:00:36.500 they sit down uh they either can't think of anything at all or their mind is instantly clouded

01:00:42.040 with a hundred other things and instead of focusing on that single vision 30 seconds into it they're

01:00:47.160 seeing a picture of their ex-girlfriend or they start thinking about you know that doctor's appointment

01:00:51.440 they need to go to tomorrow or that that run they got to make to home depot okay if that's you that's

01:00:56.480 important to start over at that point where you get distracted and start focusing again all right these 10

01:01:01.840 minutes should be completely focused on the vision for your life if you find yourself struggling there's

01:01:09.040 a tool that i use called a vision board it's very simple a lot of you guys have heard of this before

01:01:14.020 and you can create one on cork board or in a notebook or even a document on your computer okay

01:01:19.320 i prefer to make this a physical board that you can see at your desk at all times a lot of people put

01:01:26.660 this on their computer they close that file they never see it again that's the hard part about doing

01:01:31.680 on your computer all right but basically it's this find some images online from a magazine uh they

01:01:38.600 of things that you like and put them on your board this gives you something tangible to look at and

01:01:44.660 this tends to be a lot easier for those who are less visual and it's much easier to focus on okay

01:01:50.100 things that will go on this board all right um your dream house all right the qualities of your ideal

01:01:56.760 spouse maybe a picture of someone with uh the body you'd like to have uh maybe something that

01:02:02.540 represents your dream job uh maybe some cars maybe a plane maybe uh you know who knows what it is maybe

01:02:09.480 a picture of happy families maybe it's picture of destinations you want to go to everyone's priorities

01:02:14.880 are different so make sure that you can really see yourself in this life okay i've had pictures of all of

01:02:22.620 those things that i mentioned above and all of those pictures have helped me achieve that in reality

01:02:28.360 that is my real life now okay so regardless of what it is i want you to be true and be real and be sure

01:02:36.800 to be able to see yourself inside of this life and whatever that life is we're going to dedicate 10 full

01:02:43.280 minutes every single day to envisioning yourself there right now i do this before i go to bed now i'm going

01:02:50.260 to warn you if you wait before you go to bed to do this and it's not something that you are

01:02:56.400 consciously doing it's easy to forget about so make sure you set an alarm make sure you do what you need

01:03:01.640 to do to not forget it otherwise we got to start over on day one of phase one now that's another thing

01:03:07.400 about this that i want to cover is anytime you screw up during any of the phases including 75 hard you go

01:03:13.240 back to the beginning of that phase so if you fail on day 72 of 75 hard you go back to day one

01:03:21.440 if you fail on day 17 of phase one you go back to day one of phase one you don't go back to day one

01:03:28.200 of 75 hard okay now the only exception to that is phase three and you're going to find out why in a

01:03:35.120 minute you can't go back to day one of phase three if you fail in phase three you fail the whole year

01:03:40.840 of live hard i'm going to talk about that in a minute but so the first two aspects of phase one

01:03:46.120 are the three extra critical powerless tasks and then the 10 minutes of visualization so the third

01:03:53.440 aspect of phase one is a five minute cold shower now i'm not going to lie this is really hard for a lot

01:04:00.020 of people at first it was really hard for me um i thought that i would hate it the truth is is after

01:04:06.180 about a week of it i started to like it and it's something that i try to incorporate on a regular

01:04:11.640 basis uh even when i'm not doing the program because it really does provide me a lot of benefits it

01:04:16.960 helps me recover it helps me sleep better if i do it before bed uh it helps me wake up better if i do

01:04:22.020 it first thing in the morning um but here's the deal five minute cold shower every single day now

01:04:27.620 you don't have to just jump in right uh and have it on cold a lot of people think you have to make

01:04:33.800 as cold as possible and jump in and flail around try to catch your breath uh you don't have to do

01:04:39.660 that all right um what i do is i take a regular shower and then i turn the shower all the way to

01:04:46.260 cold after i'm done washing my hair and doing all my stuff and i get in the shower for five minutes

01:04:53.500 after i've done that okay so go ahead and take your regular shower but at the end of it turn the

01:04:58.200 temperature all the way down it needs to be cold not kind of cold it needs to be uncomfortably cold

01:05:03.060 cold um i turn it all the way to cold all right as far as it'll go um and standing there with like

01:05:12.280 your foot in the water that doesn't count all right so get underneath the water let it get your breath

01:05:16.500 and you're going to start to acclimate you're going to start to control your breathing all right and

01:05:20.740 you're going to start to go somewhere mentally and a lot of times you can go to a really good

01:05:24.820 visualization place during this time that's something that i do a lot now it doesn't count

01:05:29.160 towards my 10 minutes of visualization but um anytime you can see yourself in a better reality

01:05:34.800 i think it's good for you so uh you know there's really no way that is easy to do this this is it's

01:05:41.840 a hard thing to do and most people aren't going to like it but mental toughness is born and fostered

01:05:48.700 in trials like this okay you cannot become mentally tough by doing comfortable things so five minutes

01:05:55.080 cold shower you're going to come out focused you're going to come out energized and the best thing

01:05:59.880 about the cold shower is that everything else will seem easy all right so that's phase one guys

01:06:06.460 everything from 75 hard with the critical tasks the active visualization and the cold shower to top it

01:06:12.760 off all right for 30 days now we're going to talk about phase two now phase two is actually

01:06:20.560 exactly the same as 75 hard only it's compressed into 30 days stick to a diet no alcohol no cheap

01:06:29.260 meals a gallon of water two workouts a day one has to be outdoor for 45 minutes each 10 pages of

01:06:35.880 required reading every single day personal development book non-fiction and take a progress

01:06:40.860 pick every day it's exactly the same but here's the difference okay this is what makes it different

01:06:47.920 you are required to wait 30 days between ending phase one and starting phase two all right i told

01:06:56.680 you earlier there's no time requirement between 75 hard and phase one the 30-day rest period between

01:07:03.100 phase one and phase two is mandatory now it doesn't mean that not to work out it means it doesn't count

01:07:10.060 all right and people will bitch and moan about this and that's the point they want to attack the next 0.69

01:07:15.960 program they want to jump in while they have the momentum they want to jump in while they have the

01:07:19.740 structure and they have everything rolling but what they don't realize is that this rest period is

01:07:26.620 going to do something to you and for some of you it's going to break you at first you're still going

01:07:31.720 to be doing all your stuff but then you know you kind of start to let the small stuff slide and

01:07:37.100 because you aren't on the program the rules you have a few drinks a few nights out a week a couple of

01:07:42.320 cheap meals here and there maybe drop the second workout maybe take a few days off in between you

01:07:47.820 see what i'm getting at here guys this is how the slide happens and our goal is to learn how to

01:07:53.220 recognize the slide and be able to get back on track this whole program is designed to build mental 0.98

01:08:00.620 toughness because some people most people guys honestly are wired this way where they can kick ass when

01:08:06.120 they have a program to follow but then the moment they've got to decide what to do on their own

01:08:10.400 and they don't have someone or a program rigidly outlining their day-to-day life and they have

01:08:15.740 no regulations what do they do they implode man they go off the rails okay in other words if you

01:08:22.700 handled running for 45 minutes through a tornado but the minute i take away the rules you can't handle

01:08:28.920 yourself that doesn't sound like a very mentally tough person to me does it i know it doesn't to you

01:08:35.180 either okay so the real factor that we're working at here is turning this from a program that you feel

01:08:41.180 you need to complete into a lifestyle where you have the skills to push through whether you're guided by

01:08:48.540 regulations or not it becomes self-accountable all right so that's it that's phase two it's real simple

01:08:55.100 all right finish phase one you wait 30 days you start phase two you can wait 60 days you can wait 90 days

01:09:02.100 it doesn't matter it just has to be completed within one calendar year all right but i'm going

01:09:08.180 to tell you most people will agree with me here phase two is actually the hardest phase because of

01:09:14.560 this small little break that we're required to take but you'll also gain the most out of it because it

01:09:20.840 creates the strength needed to redirect when you're off the rails all right because that's what mentally

01:09:27.720 tough people do mentally tough people hold themselves accountable recognize when they're

01:09:32.740 off the rails and have the power to get right back on and that's what phase two is designed to teach you

01:09:38.000 among a bunch of other things as well if you want to know what else is designed to teach you

01:09:41.740 i've got a whole book coming out on this it's going to come out uh early 2021 so we talked about 75 hard

01:09:48.680 being the boot camp for the live hard program we talked about phase one we talked about phase two

01:09:53.380 all right now we're going to talk about phase three now phase three is a lot different because if you

01:09:58.580 fail during phase three you fail the entire year okay here's the kicker about phase three it has to be

01:10:06.400 completed the last 30 days leading up to your anniversary date of when you started 75 hard so if you

01:10:15.220 started 75 hard on march 5th 2020 the soonest you could start phase three would be february 5th

01:10:23.380 2021 okay now moving into phase three you know you're going to see a lot of the benefits that

01:10:31.100 the live hard program has helped you cultivate uh you're going to see your confidence you're going

01:10:35.980 to see your grit you're going to see your fortitude your perseverance your self-belief uh your your

01:10:41.220 self-esteem all of these things are going to have you feeling really good okay you're learning to

01:10:47.200 actively visualize your goals all right you may not be excited for the showers but you realize the

01:10:52.620 purpose they serve and the purpose they serve is more beneficial than the pain they cause so what

01:10:59.000 could we possibly add to this program to make it more intense you know a lot of people think oh an

01:11:04.620 extra workout no uh five extra minutes in the cold shower no uh five more pages no uh these final

01:11:12.300 additions guys are going to be a little different and they're going to bring you out of your comfort zone

01:11:18.100 uh very very quickly and immediately and consistently over 30 days okay so the first one in phase three

01:11:25.500 which encompasses all of the five elements of 75 hard and then also the cold shower of phase one

01:11:34.700 now we're going to add something called the random act of kindness now i love this one uh because until

01:11:41.360 now it's been all about us right but with this task you're going to have to really think out of the

01:11:46.120 box and do some good every single day and i want you to journal this and keep your experiences under

01:11:52.240 your power list write down the random act of kindness you perform for that day now there's

01:11:58.340 plenty of things you can do to get your random act of kindness in for the day they don't have to be

01:12:03.040 these massive gestures i want them to have a positive effect on you but this isn't a moment for a

01:12:10.160 humble brag right this isn't about posting on instagram about how good of a person you are this is about

01:12:14.620 actually making it about the other person okay so now here's some examples of what a random act of

01:12:21.540 kindness would be uh things like donating things like volunteering um some of the things that i've

01:12:28.260 done through this is like take a trash bag along my my cardio route for the outside workout and clean

01:12:33.780 up all right this one's great because you can get two birds with one stone all right these things don't

01:12:39.320 have to be crazy or time consuming either could be paying for someone's meal or paying for

01:12:43.740 someone's coffee uh picking up an extra meal and dropping it off to a homeless person uh tutoring

01:12:49.240 someone helping someone that you wouldn't normally make the time to help uh there's no end to the

01:12:54.160 possibilities here but this task should start to open your eyes and it will start to open your eyes

01:13:00.020 to a very important concept that mentally tough people have which is gratitude okay you're going

01:13:06.180 to be cultivating gratitude and passing it on to those around you some of the people who have done

01:13:11.080 this before they volunteer at dog shelters why not play with some puppies while knocking out a task

01:13:16.320 okay there's lots of things you can do here guys but the general guideline is this get creative mix it up 0.93

01:13:23.840 and do good shit don't do the same thing over and over again you're not challenging yourself 0.64

01:13:28.820 to think beyond the one or two things you picked okay so and for those of you with financial means 0.98

01:13:36.960 buying a coffee for someone behind you to drive through every day isn't going to teach you anything

01:13:41.240 okay it's easy to do that for some of us that's not the point of this don't just write a check take

01:13:47.300 action all right the random act of kindness is to teach you gratitude and the power of putting out

01:13:54.080 positive and receiving positive all right this is a huge universal law and i want you to take

01:14:01.100 the opportunity of this program to ingrain it into you all right the second aspect of phase three

01:14:08.920 is talk to a stranger now in my experience and most people's experience this seems to be the hardest

01:14:16.660 task for everyone to complete even with the addition of the random act of kindness people find a way to

01:14:22.760 keep to themselves all right and this forces you out of your comfort zone you can't live in this bubble

01:14:29.520 forever all right this has to go beyond a greeting when you meet someone full-on conversation and

01:14:36.640 dialogue guys not just hey how you doing as you pass through the grocery store now a lot of you guys 0.78

01:14:42.000 are terrified right now because you're thinking well gosh i'm an introvert you know i'll fuck i can't do 0.96

01:14:46.460 that no look i'm an introvert too on the surface i understand i may seem like the world's most outgoing 0.99

01:14:52.840 guy but i'm just like you okay this is something i had to teach myself this is a skill

01:14:58.340 and eventually it becomes second nature and i want this to become second nature for you too

01:15:04.020 because it forces you to build confidence and use it most of the time the initial greeting guys the

01:15:11.420 anxiety of approach is the hardest part and while people won't admit it it's usually pretty nice to

01:15:18.300 talk to someone so both you and the person you engage with will walk away thinking uh you know man that

01:15:24.780 was a nice conversation as you walk away okay i bet they go home and they tell someone about it

01:15:29.880 hopefully you learn something from it so the next time you jump in an uber leave your phone in your

01:15:34.240 pocket ask your driver about themselves where are they from they do anything else any hobbies a family

01:15:40.380 okay some of you have spent your whole adult lives in your house keeping to yourselves you talk to your

01:15:48.060 neighbors when you see them out in the yard but not really and a lot of you guys are probably

01:15:52.220 thinking where how the fuck does this fit in like how does this fit in i'm gonna tell you how it fits 0.72

01:15:56.540 in so in business and this is just a little thing i'll tell you that we're going to explain more in 0.92

01:16:01.720 the book in business you have to be able to introduce yourself to people okay in life if you

01:16:07.580 want to find a mate if you want to find a spouse if you want to have friends guess what you've got to

01:16:13.420 at least be somewhat functional at talking to people now i was really bad at this this is something

01:16:19.760 i struggled with for a long long time and the way that i got over it and the way that i fixed this

01:16:26.140 in myself and developed this into a skill of being outgoing versus a personality trait was i forced

01:16:33.560 myself to go to the local grocery store and talk to three new people every single day now in this

01:16:39.900 program all you have to do is talk to one but i did this for about a year where i would go to the

01:16:45.960 grocery store every single day and i made it part of my power list where i had to talk to three new

01:16:51.660 people and i can tell you guys that one exercise has made a world of difference for me it's made a

01:16:57.280 world of difference in my relationships it's made a world of difference in my friendships it's made a

01:17:01.780 world of difference in my business it's earned me millions and millions and millions of dollars

01:17:06.620 all right so as hard as it seems for some of you guys who are introverts this is a tremendously

01:17:13.120 valuable exercise for you to master all right so real quick i'm going to run down the live hard

01:17:18.320 program point by point okay 75 hard 75 days of these tasks one pick a diet and stick to it okay

01:17:27.700 no cheap meals no alcohol two drink a gallon of water every single day three two workouts of at least 45

01:17:36.100 minutes each per day not back to back one of them must be outdoors both can be outdoors but one must

01:17:44.160 be 10 pages of reading every day non-fiction not 50 shades of bullshit we're talking about things that 0.83

01:17:52.980 can actually help you improve and then a progress picture every day those are the five basic components

01:17:59.940 of 75 hard then we're going to move into phase one and you can move into phase one either immediately

01:18:04.920 or you can wait all right and phase one is going to take the first five aspects of 75 hard

01:18:12.180 and for 30 days we're going to add more we're going to add three extra critical powerless tasks

01:18:18.940 which if you're unfamiliar with the power list again go back to episode number 16 of the real af and you

01:18:25.580 can learn all about the power list the next aspect of phase one is 10 minutes of active visualization

01:18:31.280 okay and the next aspect of phase one is a cold shower for five minutes okay then we have a minimum

01:18:39.880 of a 30 day break and then after the 30 days whether it can be 60 days or 90 days it's up to you

01:18:46.680 you can then start phase two now phase two is the same exact program as 75 hard with none of the

01:18:53.840 additional tasks that we added in phase one okay the hard part here is actually the break and you're

01:19:00.740 going to find that out then after you complete phase two then we move into phase three now phase three

01:19:07.760 includes two of the previous tasks from phase one those two are the three critical powerless tasks in

01:19:16.360 addition to the five original like we spoke about if you need to go back and listen it's episode 16 on

01:19:22.420 real af it'll explain to you what the powerless tasks do and how to use them with addition the cold

01:19:29.260 shower then the random act of kindness then talk to a stranger meet a new person every single day

01:19:36.280 so that's phase three now the thing about phase three is it leads up to the anniversary of the day that

01:19:45.220 you started 75 hard so it's actually the last 30 days up to the first day you started 75 hard

01:19:52.160 this is a year-long program and phase three is super important because if you fail it you fail the

01:19:58.480 entire year all right now live hard should be seen as a program that helps keep you sharp

01:20:06.140 i've made a commitment to do the live hard program every single year because i know if i do the live

01:20:12.120 hard program every single year i'm going to be operating at my maximum potential which i'm committed to do

01:20:17.900 okay so this is a program that i intend on doing every year and i hope you do as well it's something

01:20:24.460 that we can do and we can keep our game at the top we can keep getting better and keep pushing the

01:20:29.300 limits now a couple notes that i want you guys to uh get around your head all right if you come

01:20:38.280 to a point where you don't know what to do and you find yourself pondering a decision and that decision

01:20:45.460 is a b c decision the answer is always going to be the hardest part okay whatever whatever path ends

01:20:52.180 up being the hard one is the one you should take on this program this program is about getting you to

01:20:57.680 develop the mental skills necessary to win in life consistently whenever you decide to win at life

01:21:05.300 at anything okay you can't do that by taking the easy path you've done that your whole life anyway

01:21:11.320 it's time to get serious get your shit together and realize the only way you're going to ever become 0.79

01:21:16.940 that person that you want to become is by picking the hardest path possible consistently especially 0.98

01:21:22.100 in this program all right and here's the other thing a lot of people like to you know hem and haw

01:21:28.860 and you know wonder if this counts or if that counts or does this count on the program or does that count

01:21:34.860 on the program let me let me tell you something right now if you have to ask it doesn't count that's the

01:21:39.820 rule okay so if you even have to ask if it counts it doesn't count so if you wanted to count i wouldn't

01:21:46.100 ask i would just do what you know needs to be done okay now don't forget we have a number of tools that

01:21:52.740 will help you with this program we have the 75 hard app uh it's an itunes store on android it's one of

01:21:58.860 the top paid fitness apps it's five bucks it'll track everything for you to help remind you to stay on

01:22:03.700 track all right i think it's five bucks well spent um on instagram uh facebook use the hashtag 75 hard

01:22:13.420 live hard hashtag 100 to zero those are hashtags i personally go through every single day that will

01:22:19.280 help you stay connected to the community these people who are bettering themselves which is more

01:22:23.960 important than ever in today's world we have a situation where not everybody is bought into being

01:22:28.360 better versions of themselves by willing to put in the work all right it's becoming an endangered

01:22:32.800 species but for us those of you who are willing to put in the work in order to produce the result

01:22:38.040 those hashtags are very valuable again 75 hard live hard and 100 to zero okay i love seeing the progress

01:22:44.460 everyone is making and i love to interact and talk to you guys um and lastly uh there's the book okay

01:22:51.580 there's the 75 hard book which basically covers the 75 hard uh the guts of it but why behind it it's going

01:22:59.540 to answer a lot of questions you know some people uh they don't do well blindly following a set of rules

01:23:05.720 without knowing why they actually have to do the set of rules now there's two schools of thought here

01:23:11.000 first off you can do 75 hard for free without spending a dollar you can go listen to the podcast

01:23:17.320 it doesn't you're not required to buy anything and you can discover what this program is going to do for you

01:23:24.000 or you can buy the book you can read the book and it'll tell you what it's going to do for you and

01:23:29.800 then you can be amazed at how accurate it actually is all right so you get to choose which experience

01:23:34.860 you want to have there is no right or wrong experience however most people who i've talked to

01:23:39.820 enjoyed reading the book uh even after they did the program because they were surprised at how well it

01:23:45.200 aligns with what they experience so the book can be found on my website andyfrusella.com under the 75 hard

01:23:52.180 tab in the shop as well so that's it guys so we have 75 hard and then we have live hard 75 hard is a

01:24:00.740 part of live hard followed by phase one two and three each of which are 30 days and this entire

01:24:06.940 program is one year and you should look at this program as an iron man for your brain people who

01:24:12.620 complete this program are going to be stronger mentally they're going to be more disciplined they're

01:24:17.100 going to have developed the skills of confidence grit self-belief fortitude endurance perseverance

01:24:24.040 okay all of these things they look and see that other people have and can't figure out why they don't 0.99

01:24:30.660 happen went from sleeping on the floor now my jewelry box froze fuck a pole fuck a stove counted millions 1.00

01:24:37.320 in the code bad bitch booted swole got her on bankroll can't fold doesn't know headshot case close 1.00

01:24:44.820 you 0.99

REAL AF with Andy Frisella - January 02, 2022

208. #75HARD + #LIVEHARD： Winning The War Within & Unlocking Your Full Potential

Episode Stats

Summary

Transcript

REAL AF with Andy Frisella - January 02, 2022

208. #75HARD + #LIVEHARD： Winning The War Within &#x26; Unlocking Your Full Potential

Episode Stats

Summary

Transcript

208. #75HARD + #LIVEHARD： Winning The War Within & Unlocking Your Full Potential