WALKING
The Turning Point
Just before my 62nd birthday , I stumbled upon a video of a guy who had completed the 75Hard Challenge , and I thought , it ’ s insane , but I can do it ! This 75-day challenge is more than a fitness regimen , it tests mental grit and discipline . Its rules are simple , yet demanding :
• Stick to a diet with no cheat meals or alcohol .
• Exercise twice daily for 45 minutes , including one outdoor workout .
• Drink a gallon of water every day . ( That ’ s 3.7 litres )
• Read 10 pages of a non-fiction book every day .
• Take a daily progress picture .
This challenge is called hard for a reason , but it was the catalyst for a profound shift in my life . Besides completely changing my nutritional intake , I also changed my training . Firstly , I never run ! I am not antirunning , but it only leads to injury for me , so this is a personal choice . I do a minimum of 5k walking daily , and often do 8km to 16km hikes with my 10kg ruck vest . I keep my heart rate as close to zone 2 as possible . This means exerting myself , but not to the level I can ’ t breathe . About 10 to 20 per cent of my cardio training is then high intensity ( no more than that ), and I credit the most significant changes in my body composition to this !
Of course , weight training is essential , and I do a full-body workout every day . I am 62 , and of course , I want to look good ( I am human ), but I am also happy that anyone who sees me with my shirt on thinks I am in shape , but does not need to see bulk and bulging muscle . I use the machines as a gym and do three sets of 16 reps , one machine for each body part . I can set the equipment to increase the resistance by 25 per cent when I return to the start position . No rest days , no cheat days and when I ’ m travelling or unable to get to the gym , I have my TRX suspension training straps with me .
My Learnings
can ,” and this wasn ’ t about proving something to the world , but proving to myself that my limitations were self-imposed . So , I did it , I put the 75Hard behind me , as well as 16kg of body weight , and throughout this mind-blowing transformation , I had friends , family and clients remarking about my physical and mental changes .
I subsequently added swimming to my training and committed to doing a short triathlon , which is no small ask for someone who can ’ t swim , hates open water , seldom rides a bike on the road , and never runs .
I also committed to doing the 4x4x48 Challenge , to raise money for children suffering from cerebral palsy , who are in desperate need of mobility buggies .
Pushing Limits for a Cause
The 4x4x48 – pronounced four by four by 48 – was conceptualised by David Goggins , a renowned American ultra-endurance athlete and former Navy SEAL , who is known for his incredible feats of physical and mental endurance . The 4x4x48 involves a demanding routine of running or walking four miles ( about 6.4km ) every four hours for 48 hours . The challenge also requires participants to manage their energy , nutrition and rest over two days , and it ’ s a real test of physical stamina , mental resilience , and commitment .
Retired US Navy Seal David Goggins .
Mike after his remarkable transition
As I delved into the 75Hard Challenge , two significant lessons emerged . The first was understanding the stark difference between “ I can ’ t ” and “ I won ’ t .” This realisation hit me hard . Whenever I thought I couldn ’ t do something , I chose not to . It was a choice , not a limitation . The second lesson was even more profound : The supremacy of process over goals and plans . While goals provide direction and programmes offer a roadmap , the process – the day-to-day actions and decisions – leads to real , sustainable change . This process became my beacon , guiding me through the 75 days and beyond .
The impact of the challenge was undeniable – I have the daily progress pictures to prove it – but I was not just changing physically , I was changing mentally , too . The challenge taught me the power of the phrase “ I
Goggins conceptualised the challenge to push individuals to their limits , and to promote awareness and support for various causes . His own life story of overcoming obstacles and achieving remarkable endurance feats serves as an inspiration for this challenge . For me , the challenge also simulates challenges faced and the endurance required by those facing daily struggles , such as children with cerebral palsy , some of whom are confined to their beds , or never being able to outdoors . That is why I decided to take on this challenge to support children with cerebral palsy .
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