Are you considering doing 75 Hard? Then watch / read this!
Here’s a little secret: I didn’t actually think I could do 75Hard. I though it was ridiculous and over-the-top.
To me, it was a challenge that extreme athletes did; not someone like me. A middle-ish-aged woman with chronic pain. As I have always said: I can have pain and be active or I can have pain and sit on the couch. The nerve pain doesn’t stop either way.
While I thought 75 Hard was for others – it’s not. If you’re thinking you could never complete 75 hard, I assure you – at the right time in your life, for the right reasons (only you can decide), and with the right attitude towards the challenge, 75Hard is something you can definitely achieve too!
How to Do 75 Hard – Here are my lessons learned and my experience on day 74 of my first round of 75Hard Challenge.
Summary (from Otter, unedited)
- Mental toughness and self-discipline.0:00
- Allison Graham is on day 74 of a 75-day challenge called “75 Hard,” where she must workout twice a day, follow a specific diet, drink 4 liters of water daily, and take a progress photo each day.
- If she misses any element on the list, she must start back at day 1.
- Allison Graham wants to develop mental discipline and overcome self-criticism by pushing herself with a mental toughness challenge.
- Graham aims to be realistic about her thoughts, push herself when needed, and have grace for herself when necessary.
- Self-discipline, mindset, and time management.5:18
- Allison Graham reflects on her past self-discipline and awareness, realizing that who she is today is different from who she was in the past.
- Graham emphasizes the importance of mindset and learning from failures, highlighting the potential for personal growth and development.
- Allison Graham prioritizes scheduling specific times for tasks, such as workouts and reading, to set herself up for success and avoid forgetting them.
- Allison believes that people often have a productivity problem rather than a time problem, and she emphasizes the importance of setting priorities and making commitments to oneself.
- Time management and self-discipline.9:56
- Allison Graham prioritizes time for 75 Hard workout routine, recognizing the importance of self-care and productivity.
- Allison Graham strategically allocates time from social media posting, movie watching, and other activities to make time for 75 Hard.
- Allison Graham shares her experience with exercise and how it can help manage cravings, despite not feeling like it at first.
- Allison discusses the importance of self-discipline in choosing not to act on cravings, despite feeling them, and how it feels satisfying to do so.
- Overcoming cravings and future pacing in a fitness challenge.14:27
- Allison Graham discusses her experience with the 75 Hard challenge, mentioning the satisfaction of resisting cravings and the impact on her metabolism.
- Allison shares her frustration with her glasses fogging up during podcast recordings, possibly due to increased metabolism.
- Allison Graham recognizes she is a future pacer, constantly thinking about the future and checking off tasks, rather than being present in the moment.
- By recognizing and articulating her future pacing, Allison has been able to bring herself back to the present moment and enjoy the journey.
- Fitness routines and embracing the mundane.19:10
- Allison Graham shares various fitness routines, including hand weights and elastic bands, to intensify walks and workouts.
- Allison Graham reflects on the mundane aspects of life and finds ways to appreciate the present moment.
- Self-improvement and mental discipline.23:45
- Allison Graham reflects on a fitness bootcamp experience where she learned to compete against herself, rather than comparing herself to others.
- Graham shares how this mindset shift helped her push through exhaustion and achieve more than she thought possible, with a notable exception of push-ups.
- Allison Graham encourages listeners to push themselves and hone in on mental discipline by completing a 75-day challenge, citing the importance of consistency and mental game-playing.
- Graham emphasizes the value of taking small steps towards a goal, even if it means starting small and gradually increasing effort over time.
- Fitness and lifestyle habits.28:59
- Allison Graham discusses her upcoming “30 Days of Hard” challenge, which involves taking a cold shower for 5 minutes every day and other health-related activities.
- Allison plans to change up her “Lives” series, moving the episodes to Mondays at 3:15 PM and potentially going deeper into topics or adding interviews.
- Allison Graham reflects on her 75-day challenge, feeling fulfilled but not eager to celebrate or indulge in food or drink.
- Graham plans to maintain her healthy habits, including exercise, reading, and whole foods, and hopes to inspire others to do the same.
Transcript of video (unedited)
Allison Graham 00:00
We are going to be talking about 75. Hard today, I’m not sure what’s harder, managing the patience level required for the Internet and Chatham, Kent, Ontario, or doing 75 hard. But I am here and I hope that with the win the level that it is that you are able to watch the stream because I think it’s a really important conversation that we’re going to be having today. And I am on day 74 of 75 for this challenge called 75. Hard. And as I wrap up, and I understand this a little premature, I still have to do, you know, three more workouts, and another day and a half of following the diet and everything that comes along with it, and I will explain it to you. But I just thought, well, the momentum is here, well, I’m a little bit giddy that I am here at number 74 that I wanted to share with you some of the lessons, the personal development lessons I think have come out of this for me, and some others who I know who have gone through the 75 journey, some of them successfully, some of them not. But the thing is, is that if you do one day of 75, hard, you’re further ahead than if you didn’t do any days. So I would love to hear from you in the chat box. If you have in fact ever, you know, done 75 hard or if you’ve even heard of it. And I’ll tell you a little bit about it. And then we’ll get into the lessons. So here’s what 75 heart is for 75 days, you have to or you choose to you commit to workout two times for the day, and one of them has to be outside in there 45 minutes each, you have to follow a diet. Now it can be any diet, diet of your choosing. For me, I chose no dairy Whole Foods, I put a few very specific stipulations in in advance before I even started. So there was that, then no alcohol, no junk food, no cheat meals. So whatever you choose, like you’re all in, that’s what you need to do. And what else you have to drink four liters of water a day. And then you need to take a progress photo each and every day. Now, here’s the clincher. If you miss one element on the list, on any day, in the 75 days, you have to start back at day one. So knock on wood, I will survive today and tomorrow and I will be able to do this. Now you may be thinking, why would somebody do this. And I think a lot of people start off doing it. Because I’ve been a part of a Facebook group and just different conversations. A lot of people do it as a diet. And the thing is, it’s not it’s not meant to be a weight loss plan, although the the sidebar of it is that you may end up in fact losing weight. However, that’s not the point. The real point is mental toughness. Now, if you know me, you know that I’m not a fan of mental toughness, I feel like it just, you know, helps feed this sensation of beating up on ourselves and of, you know, being like, if we’re not doing something right or 100%, then all of a sudden, you know, we’re a loser and we’re not doing it and I just don’t like I don’t I don’t want an internal fight in my life. I’ve had enough of those fights. And I have overcome that. So I call it mental discipline. And the idea here is we want to be able to be realistic about our thoughts push ourselves when we need to have grace for ourselves when we need to. That’s my interpretation of mental discipline. Now, the reason I chose to do a mental toughness challenge is because as I’ve been on this journey over the course of several years, it but specifically in the last six, eight months, where I’ve really been, you know, reading a ton about oh, and that’s the other thing on the plan, you have to read 10 pages of self development every day. So that’s part of the thing too. So what, like I just I’ve been on this journey. So it was a very natural progression for me to go in and do this because two years ago, when I saw somebody doing this, I was like, Oh my gosh, what do you do any crazy? Like, Why are you pushing yourself that hard? You know, give yourself some grace. But I wanted to get to a point where I felt like I’m not controlled by different ideas different or like, you know, if I have an idea that I want to nap, right and I don’t really need an app, see this is the thing you got to get a listen to your body, right, and I have pain so I have to I can’t push too hard and then and then have it backfire. But I wanted to know that I could have a thought and if there was a better option for me choose the better option. I don’t want to be controlled by like urges, right? I don’t know if that makes I’m sure that It doesn’t make sense. Actually, I don’t even know I have to check in on that. I just wanted to know I could do it. If I’m honest, I want it like, I mean, here I am preaching all this stuff like, you know, your personal development, and I’m doing these lift apps and I’m doing all this, this work. I just wanted to know, like, am I strong enough as a person? Am I disciplined enough? That’s the key piece. Am I disciplined enough to, to follow through on something? Okay, so that’s why I did it. And the bonus is I’m stronger, I’m healthier. I’m more energetic. There’s a few factors that are probably going into that. But I definitely think it’s been a very good choice. Now, I wouldn’t recommend it for everybody. But that will come out in these lessons. So number one, who you were yesterday is not who you need to be today. So for me, I have done challenges before I have made lists of books that I was going to read. Speaking of which, here we are, this this list of my book, book reading list, right that I started now it’s slowing down, because I’ve just been reading a lot. But I, I’ve started things like this, where I’ve said, I’m going to do that and then forgotten that I was started and don’t know, I think I know why that happens. But anyway, it doesn’t matter. I I feel like getting through 75 days of doing a challenge like this that was so intense, is something I’ve already said two years ago, I never could have done, I wouldn’t have had the self discipline, I wouldn’t have had the self awareness, I wouldn’t have had the drive. So but if I would have gone into this, through the lens of thinking of my past, I would not have done it, I would not have succeeded. Because I would have had this like and I think this happens so often for people where they think who they are is something from their past. And an actual fact our past is an indicator or a lesson learned. Or it could be something we’re going to repeat, but it doesn’t mean we absolutely have to. And so that for me is just really something that I’m reminded of that we can be who we want to be today, no matter if we failed in the past. Right? And a lot of those these books that I’m reading are about mindset and failure and failures. Okay, and how are you learning from it? And what’s the next step and all of that. So, to me, that’s a big deal. Now, second lesson, when I made the commitment, and this I knew a long time ago, but this is really, really been foundational for how I made this work is never asked if ask when. So when I look at my schedule every day, it’s not am I going to do two workouts that are 45 minutes each and one of them needs to go outside? It’s What time am I going to do the outdoor workout? And What time am I going to do the indoor workout? And What time am I going to read? Right. And the other thing is like you want to be setting yourself up for success. So the like, first thing I do every morning is do the picture. And it’s so funny, because a lot of times what happens is people will forget or they’ll lose on the 75 hard not lose, we’re not gonna use that word, they will have to start over because they forgot to read 10 pages, or they forgot to take a photo. So I get that done right first thing in the morning, get out of the way, I measure out my four liters of water and all day long. I’m just pouring it and when the jugs are done, I’m done my water, I tend to drink even more. But that’s part of it. So it’s all this mentality of not when or not if, but when? And how can you set yourself up for success by putting things in your calendar and making them really, really easy so that you don’t forget them and you can incorporate them. The third piece, which would tie into that is to have the confidence that there is always time. There’s always time people are like how do you work out for 245 minute sessions a day? Well, I just do. And the thing is, is that like, how would you have time will you make the time and I know that sounds so cliche, but here’s the thing, you don’t have a time problem. You have a productivity problem. You have a priority problem. You have a commitment problem, but you do not have a time problem. You probably have a capacity gap issue. I mean, this is my bailiwick, right this is my work like because I do everything I teach in here and live by this perspective. The truth of the matter is I have the time, right? I have the ability to make those decisions. Hold on, I’ve got a, there we go gonna get rid of that. Okay, so I, I’m doing this because I know that it works, right. And so you do have the time. But if you’re not able to make the time, there’s probably something going on with your capacity and your day to day and how you’re using it. Productivity can be like I’ve already said, so I don’t need to repeat that. In fairness, I will also say this, at first, it really made an adjustment because he that hour and a half plus time to get to the gym or to the bootcamp or like stress for outdoors or, you know, whatever, that time needs to come from somewhere. So basically, it’s about two hours a day, maybe two and a half hours a day that has been allotted to 75 hard. So where did that come from? Well, it didn’t really come from my sleep, because I need the sleep. It did initially come from maybe some r&r time, right, like where I might be watching a movie at night or something like that, it’d be going to the gym instead. Or it came initially, it really came from my social media posting. So social media is something I do in addition to serving my clients and prepping for the speeches, and, you know, all of that work, the sales efforts, etc. And I noticed that there are when I first started, there was a big dip in my social media. So I had to strategize that, okay, how can I do both? Right? And so we want to look very objectively at our time and our capacity issue, so that we can actually figure out how do we integrate it. So like I as much as I say, there is time, you also have to recognize that there’s, it’s coming from somewhere. And so often in her lives, it’s coming from somewhere that’s not going to be missed. So you know, Am I really that concerned that I didn’t get a couple, you know, extra W network movies in? Probably not? Right? So plenty of time for that kind of thing. All right, moving on. Number four, ooh, this is good. Feelings are less important than your commitment. Now, I’m all about the fields, you know, that got to feel the fields, I’m totally cool and on board with that. However, if we have the choice, there’s a very good chance, we may not feel like doing something we may not feel like on the picture that is associated with this the thumbnail for this video. That was a night when I hadn’t worked out and it was like 10 o’clock or something at night. And I’m like, oh my god, I started to do my second workout. And it might have been 930. I forget. And I was like, Okay, let’s do that. So I got my bedroom and I put on my headset and did you know got it my kettlebells and everything else right and did like a really intense workout. I think I did some dancing and in between sets. And I was sweating to the oldies. Actually, I wasn’t I was just sweating, and working out. But the thing is, it was I didn’t feel like it. And the funny thing is with exercise, and I mean, I’ve heard this before, but I didn’t ever really truly believe it. But it’ll generally make you feel more energetic and make you feel better. So if you’re kind of in a mood exercise is a really great way to ramp up. ramp up. So that was it. Um, the other thing is, is that often I would have feelings in the other direction. So I feel like ice cream right now. I feel like jeez, I feel like nachos. Or pizza. Right? Well, it’s really interesting when you made a commitment to not have those things, how you can feel the fields recognize the fields, and be like, okay, yeah, that’s a craving. Interesting, good. There, you’re craving not fight it not anything, but also not act on it. And this is where the self discipline comes in. Right? Like, how can I feel like I want something? How can I think that I want something? And because I’ve made a commitment for something else I chose choose not to do it. That’s the really cool piece of the puzzle. And that is probably the thing that was 75 Hard. Feels so incredibly satisfying about doing it. Yeah. Because it’s like when you when you push through that craving. For example, one of my clients team at Canada life Hi, Canada life. You’re amazing. You guys sent me a beautiful gift basket of chocolates. And like some of my favorites right like salted caramel and this kind of stuff. On day oh my gosh, what day was I on? Let’s see. We would have to anyway, doesn’t matter. I was probably on about day 10 of 75 Hard And of course, because no cheat meals, no junk food, I couldn’t eat any of it. So I put it up in the cupboard, it has been sitting there the entire time, I have never had a box of chocolates live in my house close to me for 75 days. Like, we’d be lucky if the last 75 minutes before this challenge. And so I’m super excited about getting to have some of those. And you know, even though like you kind of get out of the habit of wanting the sugar, so I might have one or two and then sort of keep them out till Christmas or whatever. But the satisfaction of knowing that despite wanting to eat those I chose not to is really, really cool. And so I’m thinking in the future, like leaning into that, right, like not every craving needs to be satisfied. There you go. All right, let’s keep going. By the way, any questions or thoughts or anything, you just go right in that chat box, I will I will pull your your message up there. Yeah, and by the way, this is going to be the only live this week, because unless I finished that other book, we’re gonna change the schedule. But anyhow, sorry, these are just fucking happen. I got a new glasses coming. I promise. They’re coming. I keep having to do this. I was in a few podcasts and they just go. I don’t know what it is. Well, and part of it is like, you know, I had to work out this afternoon for one of my outdoors. And so you get all like, you know, like, I think my metabolism is higher. So I’m like more like heat, right? Because that causes foggy windows on our glasses. Probably didn’t need to bring it up. Anyway. Okay, number five, future pacing versus present moment. This was such an incredible realization, because I’m all about being in the present moment. Right? Like, I love it. It’s great. And pre 75 hard. If you would have asked me I would have said, Oh, yeah, I’m a very present person. No, no, no, I’m not not at the level that I want to be or need to be. And 75 hard just magnified that for me. And what I mean by that is I’m, I’m very good at letting go of the past. Okay, processing it. I did a lot of work for that. So I’m not attached to the past. And that’s great. Thank goodness. But I am very much a future Pacer. Meaning like, what time is it? How much longer do I have till I’m done? You know, I’d be halfway through a workout. And I’d be like, oh, I want to write out I want to check off the workout. Or want to check it off in the app. And I’m doing it and it’s like, no, no, you don’t get to check it off until 46 minutes, then you can check it off. Not until. So that’s something to consider that that timer piece now where timing is really good. And understanding how many times is like if I’m in a boot camp. And you know, we have to go for a minute on a really heavy weight or some sort of exercise that is really intense is a love seeing, okay, 10 seconds to go to I can do anything for 10 seconds, right? So it’s really motivational. But this future pacing, if we think of our lives, like we’re trying to predict the future, right? When are we going to get there? When are we going to get there instead of just like totally embracing and enjoying the right. And again, sounds really cliche. But I think it was one of the biggest pieces of the puzzle that was highlighted for me in the 75 hard challenge. Now, I think so how am I combating that, like I’m bringing I’m recognizing it for sure bringing it to the forefront in terms of oh, look at me, I really want to jump ahead and skip this part of the journey and just get to the finish line. And so by recognizing it and articulating it in my mind or even loud, you know, whatever. It’s actually been really helpful in bringing me back to the present moment. Right, like I think sometimes we tried to deny that we’re doing that and I think what I was always doing before and so anyway for me that’s been a really huge, huge, huge piece of the puzzle. All right, so next is oh, this was even bigger piece of the puzzle is fall in love with the mundane. Yeah, because when you work out twice a day for 45 minutes like there are only so many workouts now like I’m big on you’re rotating them and I have different boot camps that I do and different while like I you know I’ll go walking and oh by the way you want to know like, because sometimes they’ll walk my dog right 45 minutes, and perfect, but he’s a bit of a slowpoke. So what I do is I I will either one or two I will either take hand weights and I will do 45 minutes of one minute sort of 45 second on 15 Second off or 55 Second on and five seconds off and And then switch hands. And I’ll do like walking with a hand Wait, right. So that’s a really cool thing because it intensifies the walk. And then and the other way I’ll do it is I will actually wear a band, one of those elastic bands. It’s in my room that like that goes around your your legs to get some traction, and then do squats and lunges and leg lifts and things like that the whole way down the path. So that was really helpful. But even doing all of that, right, changing it up going into Blair’s boot camp and Chatham going to postman’s gym in blend, I’m going to you know, my friend Dak. And I have like, 40 different, you know, routines. Like, for example, like here was one I did today. There’s no squat booty, the metabolism boost. I’m reading a book on what is it called, it’s called a lemon rings the soul of success. And it’s by Phil Jackson. And Phil is talking a lot about how in the NBA, it’s so mundane. Like, you know, you think it’s all glamorous, because you’re like this big superstar and everything. But at the end of the day, you’re dribbling the ball, you’re shooting the hoops you’re practicing, you’re putting them in, you know, sometimes 1000s or 1000s of times per day. And each of us, like the things that really make the foundation of our life effective are often the mundane. So it’s the, you know, like, gotta brush your teeth, you gotta floss your teeth, you’ve got to, you know, clean your clothes, you’ve got to cook dinner, clean the dishes, like, you know, it’s all of those different foundational pieces that really are the mundane, but the crux of our lives, right. And with spurts of really exciting things that happen. And so for quite some time, I really had to play along with that, where I would, you know, be like, Okay, I’m really bored. Like, I really don’t feel like doing this, again, going up the sidewalk one more time. And so finding ways by coming back in the present moment, and just, you know, looking at the water and enjoying the beauty around me in nature, or, you know, just going into how does that feel with my body, like literally the mechanics of it. So, you know, if you’re doing another squat, there comes a point where squats get boring, right, which is why I have the no squat booty workout that I have found. And, you know, but like actually thinking and feeling each of the muscles engaging. Like that’s the kind of thing that really helped me get over a lot of the mundane. And so was it to fall in love with the mundane, there you go, who you were yesterday is not who you need to be today. When not if there is time, but it’s also got to come from something. So make decisions and be strategic about it, then feelings are less important than the commitment you’ve made. So that was cool. future proofing, or future pacing versus present moment, always bring yourself back to the present moment. And enjoy the journey as much as you do the outcome. And then Oh, I haven’t done the last one and then fall in love with the mundane. And then the very last one is here. Compete against yourself. At the end of the day, you know, we live in a very competitive world out there. And even like on Saturday with the at the bootcamp, one of the things he did, the instructor was like, okay, here are four exercises. And I have a number of these I need you to be able to do within a minute. And so we’re going to do the first minute and you’ve got to like push yourself and hopefully you reach that number that I have in mind. And so I like I really am not good at doing push ups like I’m still don’t have the strength even though I’m much stronger. It’s not something I can do. But I can do like you know, the all the other things that he had us doing were no problem. And so I felt myself kind of looking over and going like, Am I on track like you know, and then I was horrified by how poorly I was doing on the pushups because I could see the person beside me going up and down and up and down or up and down and I’m like, but me, me. But it was interesting because then he said compete against yourself. And I’m like, Ah, you’re so right, because so unlike like, even as a speaker, like I’m looking at other people and looking at, you know, how full is their calendar? And you know, why are they getting that gig and I’m not getting that gig and you know, all those sorts of things, and none of it does any good for us. It doesn’t help us push through and become our best. Ultimately, in that exercise, what he had us do was the number you had to hit in the second round was one a minimum of one more of the number that you hit in the first round. So it was a competition against yourself. It wasn’t for anybody else. We never saw anybody else’s numbers. And what was really interesting is when he said to do that, I was like, Oh, my God, I’m so exhausted, like, I left it all, because I thought we were competing against the room, right? So I left it all on the table in the first round. And so when he said, you have to do it again, I was like, oh, okay, well, my goal in my mind, I said, I’m going to get at least half of the numbers. And he actually must have been reading my mind, because he said, Now some of you are already thinking that you can’t do a second round and get more, but I believe you can. And that’s all a mindset. And ultimately, I ended up doing, I think, four or five more reps per minute, on everything, except for the push ups where I actually ended up doing, I think, like two more, something, I won’t even tell you my number. So that is a huge piece. Because in business, people are always competing, and it’s just not helpful. Like it doesn’t achieve anything of value, to be looking and comparing yourself to someone else. And especially in 75, hard if it’s something that you’re thinking about doing, I encourage you to do it. I think the reason I was able to do it in one fell swoop was because it was a natural progression of you know, working out and already eating healthy and drinking four liters of water a day isn’t really a big deal for me. So it was like adding one workout to my day, right? It was it was already reading, but it was being sure I read because often I think the way I would read before was I would read a whole bunch for like a day or two days. And then I would take a couple days off. And then I would like read more. And so doing that consistently was probably a big deal as well. So anyway, that is a thing. But I think if you’re considering it, definitely look at it as an opportunity for yourself to really push yourself and hone in on that mental discipline. Because if you can do something for 75 days, you know, a lot of people will say to me, Well, let me finish that thought. If you can do this for 75 days, what else can you do? It’s like that second minute of each of those exercises that that’s the bootcamp challenges to write our mindset says no, no, no, here’s my limit. But when you really truly push, you can get 10% More 15% More out of yourself, right? And if we’re not pushing ourselves, then I think we can we can start to grow backwards. It’s called like, dying. Yeah. I think that was a big deal. But there was something else I wanted to say. I forget what it was. But if you’re gonna do it, go for it. And no judgment, like a lot of people who start Don’t, don’t finish. And you know what, okay, great. But did you get one day in where you succeeded, fantastic, then it’s one day out of your life, that you are that much healthier for what you’ve done. And it’s not about weight loss, it’s very much about that, that mental game, being able to play the mental game with yourself, not with anybody else, not, you know, whoever does it. I mean, I’m obviously very public, because I do this sort of thing. So I could have easily done it in private. And the thing is, is even with all the building up, so the next phase is called phase one. And you do the exact same thing for 30 days. Plus, you add on a few other bells and whistles. And one of the bells and whistles is a cold shower for five minutes. And for me a cold shower is like it makes me feel like I want to have a heart attack. I don’t know if you’ve ever had that experience. And so I am warming myself up to it. I’m onboarding it for January. And so like I’m doing like two minutes of pretty cold but not freezing cold. So just trying to get myself acclimatized to it so that when I go into the 30 days for phase one, if I choose to do that, I’ll be ready. And it won’t be such a shock to the system. I think starting from like zero and going to 75 Hard is if you don’t have already healthy eating habits, or Yeah, I mean, you could just do it from where you are, like, totally just push through, I think it was a lot easier for me because I was already ramping up to that kind of a lifestyle? is what I would say. Yeah. So a lot of chattin. I haven’t heard from anybody in the chat box, but that’s okay. You know what a lot of you actually got a text from a couple of our regulars saying that they were going to catch it on the replay, they weren’t available. Anyway, oh, good, super excited for you, Hey, speaking of lives, and chat box, etc, I am going to change up the plan for my lies, I’m not going to do them every four days a week anymore, I’m going to do them on Mondays at 315, that might be a little bit longer, or I might go deeper into a topic, I don’t know yet. And then on other days, if I have an interview that I want to do, we’ll just put it into the weekend. So you’ll have to watch the agenda. And be sure you’re following me and have the notifications turned on so that you can get access to those. And then anytime I finish one of the books on the list, I will also do a book review. So that might be once a week that might be every other week, but it won’t be 315. Just as you know, my business is, you know, speaking is there and a couple of times I’ve had to couple of times, I’ve had to like put something up before I go on for keynote. And it’s like, you know what I just, I think I’ve done over 140 lives in the last not quite a year, all since April. And I feel like that’s maybe enough. Right to I don’t know, if people I think it was really important when we were all locked down. And through the summer when people were a little bit more. You know, whatever. But I think one a week committed is a really good idea. So I will still do articles and posts and all of that. So I’ll still be serving, but just not as many lives. And that’s a who knows what the next chapter unfolds. But I have one day left in my 75 hard challenge. And I hope you will celebrate that with me. Oh, that’s what I was gonna say earlier. People ask me, how are you going to celebrate. And the funny thing is, when you get to the end of 75 Hard there’s really no urge to go out and celebrate. It’s not like I’m like desperate to go for nachos, although I’m gonna go out on Saturday with some friends to the hockey game, and we’re gonna go to Joe cools, and I’m sure I’m gonna have nachos, then. And a couple beers. But I’m not like, on Wednesday, I’m not waking up and like devouring everything that I didn’t eat for the last 75 days. Or, you know, gonna sit on the couch like I suspect my life will remain fairly the same. So one or two workouts a day, the water will stay the reading will stay. Although, you know, I might not like if I’m not seeing where I can put it in my day, I might go back to more like reading in bigger stints. And then I don’t know. And food wise, I don’t think I’m going to add in a lot of dairy into my life. I think that was a good decision to get rid of it. And eating whole foods is just a good, good decision. I don’t need a lot of process. So if I want something I will but yeah, like I think that’s the cool part about it. It’s more of a lifestyle than it is a thing that you do and then want to stop. Yeah. Anyway, I’m done. I hope you’ve had a beautiful day and I can’t wait to see you next Monday for our next live. So that’d be great. And then in the meantime, if you you know want to follow me to be sure you’re getting all the articles and the posts and the other things that I’m doing that would be really great and appreciated. And of course next Monday, please come back and bring a friend with you. Let’s help people become you know, happier. And my work is all about how do you stress less while doing more and ultimately being happier. So that is my hope for you. I will see you on Monday and have a beautiful rest of today.