Pandemic Exercise Routine, 2020 & 75 Hard Program, 2024
Exercise has been a part of my life since childhood. My dad enjoyed family sports like tennis, soccer, skiing, and sailing, while my mom often went to the gym for aerobics. I frequently joined them after my table tennis training. Staying active has always boosted my mental, emotional, and physical well-being and helped me connect with others. Even when I wasn’t playing table tennis as a teenager, I engaged in activities like step aerobics and running. This childhood experience significantly influenced my passion for sports and physical activities.
When the pandemic hit in 2020, I found comfort in returning to my exercise routine that I had as a child. I structured my day with morning yoga and meditation, followed by daily running, walking, or biking. Additionally, I went hiking as often as possible during the pandemic. I also quit drinking and dedicated time to creative projects, including writing a new book (My Stories of Mental Toughness On and Off The Table), creating a workbook (Get Your Game Face On!), and producing a video series (My Stories of Mental Toughness On and Off The Table). Completing these projects required a daily writing and video creation routine. Throughout this time, I focused on self-care, aiming to control what I could amidst the challenges of isolation and the global crisis. Prioritizing my exercise routine helped me achieve emotional and mental balance and physical fitness.
In June 2024, four years later, I discovered the 75hard program created by Andy Frisella at a social gathering hosted by a friend at Maxwell Social in New York. At this event, I had the opportunity to meet and converse with Michael, who had already completed the program. Given my longstanding interest in mental toughness, an area I have studied and written about extensively (including in my previous book, Get Your Game Face On Like The Pros!), I was particularly eager to delve deeper into the details of the program and thoroughly enjoyed our discussion about it.
75 Hard requires completing six daily commitments for 75 days.
- Two 45-minute workouts, with one done outside.
- Following a structured diet without cheating and no alcohol or meals outside the chosen diet.
- Reading ten pages of a self-help or educational book.
- Drinking a gallon of water.
- Taking a progress picture.
This challenge reminded me of my quarantine/pandemic routine, although I didn’t read ten pages of a book, drink a gallon of water daily, or take progress pictures. Also, I didn’t follow a specific diet, but I chose to eat very healthy.
One month later, on July 8th, just before leaving for a three-week trip to Hungary, I enrolled in the 75hard program. I had yet to think through the commitment thoroughly but was eager to get into great shape by completing the program. A group chat was created to help hold each other accountable and share daily routines and progress. Although I already exercised almost daily, I saw this as a valuable learning experience that could positively impact my life.
I used the 1st Phorm app, which provided daily workout routines, making it easy to switch up my exercises. I combined these workouts with table tennis, yoga, and other indoor activities while incorporating outdoor activities like running, cycling, walking, tennis, and pickleball. Sometimes, I had to squeeze in my last workout after 10 pm due to other commitments, and I completed my first exercise routine before my flights. Starting my day with water and doing my first workout in the morning or before noon worked best for me.
I made sure not to leave my reading at the end of the day because I found it challenging to finish 10 pages when I was tired. Instead, I scheduled my reading for the morning. Here are the books that I finished.
Drinking a gallon of water every day changed my hydration routine. I always had a water bottle that I refilled continuously to ensure I drank enough water daily. I chose to cut out sweets from my diet, which was challenging initially, but I found that the beginning was the hardest part. Even after completing the 75hard program, I’ve continued with some of the routines and noticed a positive impact on my energy levels and overall well-being. I value having a clear mind and a fit body. We all have our strengths and areas for improvement. I could focus on more weight lifting in my routine as I am more of an endurance athlete. I used weights, numerous push-ups, and core training during the challenge.
I highly recommend checking out this program to build mental toughness. Planning requires scheduling everything around it if you decide to take it on.
Regular exercise can significantly enhance motivation and commitment in adults. It can improve mood, self-discipline, and goal-setting and increase mental resilience. Additionally, it provides social support and accountability and helps establish structure and routine. This consistent routine supports both motivation and long-term commitment to personal development.
Good luck, and thanks for reading!