75 Hard Versus 75 Soft

 

The fitness world loves a challenge, and few have sparked as much debate as Andy Frisella’s 75 Hard and its more forgiving cousin, 75 Soft. While they share a timeline, they represent two fundamentally different philosophies: one is a "mental toughness" crucible, and the other is a sustainable lifestyle shift. You should know that both programs are designed to be done for 75 consecutive days. Both programs are based on the first 25 days being the time to acclimate to the program, the next 25 days are where it becomes routing, and the last 25 days are where you complete the program and allow you to evaluate your physical and mental changes.

75 Hard isn’t marketed as a fitness program; it’s a "mental transformation" program. The rules are rigid, and there are zero compromises. If you miss a single task—even drinking 127 ounces of water instead of 128—you must restart at Day 1. this means the challenge can last for much longer Thant 75 days if you struggle with consistency. 

This program has some very stringent rules.  First, you must complete two 45 minute workouts each day but one must be outside.  Second, you must follow a very specific diet which does not allow for cheating or consumption of alcohol.  You also are expected to drink one gallon or 3.8 liters of water each day and read 10 pages of a nonfiction book.  Finally, you need to take a photo of yourself everyday to show your progress. 

This program is for the individual who feels stuck and needs a complete psychological "reset." It’s designed for those who thrive on binary outcomes—success or failure. It’s excellent for building uncompromising discipline and proving to yourself that you can handle extreme discomfort.

On the other hand, 75 Soft emerged as a community-driven response to the intensity of the original challenge. It recognizes that for many people—especially those with full-time jobs, families, or a history of burnout—the "all or nothing" approach can be more discouraging than helpful. This version is more flexible and most participants aim for the 75 days straight but often will keep going if they miss a milestone along the way.

For this program, you are expected to eat well overall and only drink alcohol on social occasions.  In addition, you only need to do one 45 minute workout each day and leave one day each week free to have an active recovery. Instead of a gallon, you need only consume 3 liters of water a day or around 3 quarts of water and finish off by reading 10 pages of any book. 

The 75 Soft is for the person looking to build long-term habits without the risk of injury or mental exhaustion. It’s better for those who want to improve their health while maintaining a social life and a manageable schedule. It emphasizes consistency over intensity.

So which is better?  It depends on your specific goal.  If you want to build mental toughness, the 75 Hard is better because the rule that you must restart if you mess up at all requires that you develop extreme attention to detail.  On the other hand, if you want to develop healthier habits, you should use the 75 soft since it has time scheduled for "active recovery".  This is more realistic for the goal of lifelong fitness. 

If you want to lose fat rapidly, the 75 Hard is for you because the sheer volume of two workouts each day creates a massive calorie deficit.  If you don't have enough time for that due to a busy lifestyle, the 75 Soft is perfect since it only requires you to fit in one workout a day

Consequently, the program for you is based on your goals and starting point.  The 75 Hard requires you to sprint through a mental minefield and its often hard to maintain once the 75 days are over while the 75 Soft may not give you the same ego boost but the habits you form are more likely to to stick for years rather than weeks.

If you are prone to the "yo-yo" effect or going hard for a month and then quitting, the 75 Soft is the better way to go.  However if you feel you've become soft, you might need a shock to the system which 75 Hard provides.  Let me know what you think, I'd love to hear.

How Resistance Bands Are Your Secret Weapon for Bone Density

When we think of "strong bones," our minds usually go straight to a tall glass of milk or calcium supplements. While nutrition is vital, there is a physical "spark" required to actually harden the skeletal system. Traditionally, this meant heavy, clanking weights. But as we move into a more accessible era of fitness, resistance bands are emerging as a scientifically backed, joint-friendly powerhouse for building bone density.

To understand why resistance bands work, you have to understand Wolff’s Law. This principle states that bone grows and remodels in response to the forces placed upon it. When you stretch a resistance band, it pulls on your muscles, which in turn pull on your bones. This mechanical "stress" signals your body to deposit more minerals—specifically calcium and phosphate—into the bone matrix, making it denser and less prone to fractures.

While dumbbells and barbells are great, resistance bands offer unique advantages, especially for those concerned about bone health and longevity.  Unlike a weight that stays the same throughout the movement, a band gets harder the further you stretch it. This "linear variable resistance" mimics the natural strength curve of your muscles, providing peak tension where your bones are safest and strongest.

In addition, bands  don't allow for "momentum." You can't swing a band like you can a dumbbell, meaning your bones and muscles are under constant, productive stress throughout the entire exercise.  For those with existing osteopenia or joint sensitivity, bands provide a "softer" start to the movement, reducing the jarring impact on the joints while still delivering the necessary load to the bone.

Resistance bands also allow for mult-planar movement.  Life happens in 3D. Bands allow you to move sideways, diagonally, and in rotations, strengthening bones (like the hip neck) from angles that traditional machines often miss.

To build density, focus on the areas most prone to thinning: the hips, spine, and wrists.

1. The Banded Squat (Hip & Femur Density): Step on the band with feet shoulder-width apart and hold the handles at your shoulders. As you stand up from the squat, the band tension increases, loading the hip joints and the femur—the largest bone in your body.

2. Banded Seated Row (Spinal Density): Sit with legs extended, loop the band around your feet, and pull the handles toward your hips. This engages the muscles along the spine (erector spinae), creating the "pull" necessary to strengthen the vertebrae.

3. Banded Chest Press (Wrist & Arm Density): Anchor the band behind you or loop it around your back. Pushing against the resistance builds density in the radius and ulna of the forearms, which is crucial for preventing wrist fractures during a fall.

4. Lateral Band Walk (Hip Stability): Place a mini-band around your ankles and take small steps sideways. This specifically targets the "greater trochanter" of the hip, a frequent site of concern in bone health.

Building bone density is a marathon, not a sprint. By incorporating resistance bands into your routine 2–3 times a week, you aren't just building a physique; you are building a fortress. You are ensuring that your skeletal system remains as resilient as your spirit.

Examples Of Hybrid Training For Beginners And The More Experienced.

Beginning Schedule 

Starting a hybrid journey is exciting, but the biggest mistake beginners make is trying to do too much, too soon. Your muscles might be ready to go, but your tendons and ligaments need time to adapt to the "double impact" of lifting and running.

This beginner split focuses on 3 days of full-body strength and 2 days of dedicated cardio, ensuring you build a solid foundation without hitting a wall of fatigue.

The Beginner Hybrid Split (Week 1–4)

Day	Focus	Workout Detail
Mon	Full Body Strength A	Focus on "Big 3": Squats, Bench Press, Rows. (3 sets of 8-10 reps).
Tue	Zone 2 Discovery	20–30 min light jog or brisk incline walk. Maintain a "conversational" pace.
Wed	Full Body Strength B	Deadlifts (light), Overhead Press, and Lat Pulldowns. (3 sets of 8-10 reps).
Thu	Active Recovery	15–20 min walk or light stretching. Focus on consistency over intensity.
Fri	Full Body Strength C	Lunges, Dips (or assisted), and Planks. Mix in some "functional" carries.
Sat	Endurance Foundation	30–40 min steady-state cardio (Cycle, Row, or Run).
Sun	Full Rest	Relax and recharge.

Here are some pro-tips for beginners to help stick with the program.  Use the 10% rule.  Never increase your total weekly running mileage by more than 10% per week. This is the "gold standard" for preventing shin splints and runner’s knee.

 Since you are taxing your body in two different ways, your form in the weight room must be perfect. If your legs feel heavy from a Tuesday run, it’s okay to lift 5% lighter on Wednesday to maintain good technique.  Keep in mind that footwear matters.  Do not lift in your squishy running shoes (it’s unstable for your ankles) and do not run in your flat lifting shoes. If you only want one pair, look for "Cross-Training" shoes designed for both.

To keep your cardio at the right intensity for building an engine (and not just burning out), use the Maffetone Formula as a rough starting guide for your maximum aerobic heart rate:

$$H{R}_{max\_aerobic}=180-\text{age}$$

For example, if you are 30 years old, aim to keep your heart rate around 150 bpm during your Tuesday and Saturday sessions.  

If you have never done this type of workout, you have a place to start but if you are a more advanced person such as you regularly work out, here is a possible example for you.

Here is a sample 5-Day Hybrid Split designed to build a 5K engine and a powerhouse squat.

The 5-Day Hybrid Schedule

Day	Primary Focus	Workout Detail
Mon	Lower Body (Strength) + Zone 2	A.M. 30–40 min Zone 2 Run.  P.M. Heavy Squats & Lunges (3-5 rep range).
Tue	Upper Body (Push/Pull)	Bench Press, Rows, and Overhead Press. Focus on hypertrophy (8-12 reps).
Wed	Active Recovery / Mobility	20 min walk or light yoga. Focus on hip and ankle mobility for running/squatting.
Thu	Lower Body (Power) + Intervals	A.M. Speed/Hill Intervals (HIIT).  P.M. Deadlifts and Power Cleans.
Fri	Upper Body (Accessory)	Pull-ups, Dips, and Arm/Shoulder isolation.
Sat	The "Long Engine" Session	60–90 min Zone 2 Run or Cycling. The goal is time on feet, not speed.
Sun	Full Rest	Complete recovery. Focus on high protein and hydration.

Here are three rules for succeeding at a hybrid workout.  Separate your sessions. Whenever possible, leave at least 6 to 8 hours between your morning cardio and your evening lifting. This allows your "mTOR" (muscle building) and "AMPK" (endurance) signaling pathways to do their jobs without clashing. Duringyour Zone 2 sessions (Monday and Saturday), you should be able to speak in full sentences. if you’re gasping for air, you’re going too fast to build that aerobic base.  Finally,  Hybrid training burns a massive amount of glycogen. Do not try to do this on a low-carb diet. Pair your "Hard Days" (Monday/Thursday) with extra complex carbohydrates like sweet potatoes or oats.

To track your progress without getting overwhelmed, use a simple formula for your "Load":

$$L=I\times D$$

Where L is your weekly load, I is average intensity, and D is total duration/volume. If you increase your running mileage (D), keep your lifting intensity (I) steady for that week to avoid injury. 

Let me know what you think, I'd love to hear.  Have a great day.

The Rise of the Hybrid Athlete: Why You No Longer Have to Choose

 

For decades, the fitness world was divided by a Great Wall of Specialty. On one side stood the powerlifters: masters of the barbell, heavy and powerful, but often winded by a flight of stairs. On the other side were the endurance junkies: lean, relentless runners who could go for miles but struggled to hoist a heavy suitcase into an overhead bin.

In 2026, that wall hasn't just cracked; it has been completely demolished. Enter the era of the Hybrid Athlete.

Hybrid training is the intentional pursuit of two or more seemingly "conflicting" athletic disciplines—typically heavy strength training and long-distance endurance. It is the refusal to accept the "interference effect," a long-held (and largely debunked) myth that cardio "kills" muscle gains. Instead, hybrid athletes aim for a body that is as capable of a 500-pound deadlift as it is a sub-25-minute 5K.

The secret sauce of the hybrid movement isn't just "doing more"—it’s doing things smarter. The modern hybrid program relies heavily on Zone 2 Cardio. This is low-intensity, steady-state aerobic work where you can still hold a conversation.

By building a massive aerobic base through Zone 2 work, athletes improve their mitochondrial density. In plain English? You recover faster between heavy sets of squats, and your heart becomes more efficient at pumping blood to working muscles. You aren't just a runner who lifts; you are a lifter with a high-performance engine.

The shift toward hybrid training reflects a broader cultural move toward resilience and longevity. People want to be "ready for anything." Whether it’s a weekend hiking trip or moving furniture, the hybrid body is built for the unpredictability of real life. In addition training  for both strength and stamina builds a unique type of mental toughness. It requires balancing the explosive aggression of a heavy lift with the meditative patience of a long run.  Let’s be honest—the hybrid look is highly coveted. It results in a "power-physique" that is muscular yet athletic and lean.

If you’re looking to transition into a hybrid model, the key is managing your "Minimum Effective Dose." You cannot train like a pro marathoner and a pro bodybuilder simultaneously without burning out. Consolidate your stressors.  Try to lift and run on the same day to allow for full recovery days. In addition, prioritize recovery.  With the increased volume, sleep and nutrition (specifically "fibermaxxing" and high protein) become non-negotiable. Lean on your wearables. In 2026, we use heart rate variability (HRV) to decide if today is a day for a heavy sprint or a light stroll.

The "Hybrid Athlete" isn't just a fitness trend; it's a return to what the human body was evolved to do: move far, move fast, and carry heavy things. Why be a specialist when you can be a powerhouse? Next time, I'll include a possible hybrid training schedule.  Let me know what you think, I'd love to hear. Have a great day.

Slow is the New Fast: Why 2026 is the Year of Zone 2 Cardio

For years, the fitness industry was obsessed with the "No Pain, No Gain" mantra. If you weren't gasping for air, drenched in sweat, or on the verge of collapsing after a HIIT (High-Intensity Interval Training) session, did it even count? The prevailing wisdom was that intensity was the only path to results.

But as we move through 2026, a quieter, more sustainable revolution is taking place on trails, bikes, and treadmills. High-performers and longevity enthusiasts are trading in their grueling intervals for Zone 2 Cardio. It’s the "slow fitness" movement, and the science behind it is nothing short of transformative.

In technical terms, Zone 2 is a level of intensity where you are training at roughly 60% to 70% of your maximum heart rate. But you don’t need a fancy chest strap to find it. The easiest way to identify Zone 2 is the "Talk Test."

You should be moving fast enough that you can’t sing a song, but slow enough that you can still hold a full conversation without gasping.

It feels deceptively easy. In fact, many people feel like they aren’t working hard enough. However, the magic of Zone 2 isn't happening in your mirrors—it’s happening in your mitochondria.

The primary reason Zone 2 has become the darling of the wellness world is its impact on metabolic flexibility. By staying in this lower-intensity window, you force your body to use fat as its primary fuel source rather than stored sugars (glucose).

Training in Zone 2 stimulates the growth and efficiency of your mitochondria—the power plants of your cells. Think of it as upgrading your body’s engine from a sputtering four-cylinder to a high-performance hybrid. The more efficient your mitochondria, the better your body processes energy, manages blood sugar, and resists the cellular aging process.

The shift isn't just about cellular health; it’s about stress management. Modern life is already high-intensity. Many of us spend our days in a state of high cortisol due to work deadlines and digital overstimulation. Adding three days of "all-out" HIIT workouts can sometimes push the nervous system over the edge, leading to burnout and injury.

Zone 2 acts as a "functional recovery." It builds a massive aerobic base—the foundation that allows you to recover faster from stress—without sending your cortisol levels through the roof. It’s the rare form of exercise that leaves you feeling energized rather than depleted.

If you want to incorporate Zone 2 into your 2026 routine, consistency is more important than speed. Think of the 80/20 rule where  80% of your weekly cardio should be "easy" (Zone 2), and only 20% should be high intensity. Try to stay in the zone for at least 30 to 45 minutes per session to trigger those mitochondrial adaptations.  Pick your movement.  Will you do rucking  (walking with a weighted pack), cycling, or a steady incline walk are the gold standards for staying in the zone.

Zone 2 reminds us that fitness is a long game. By slowing down, we aren't losing our edge; we’re building a foundation that allows us to stay in the game for decades to come. In 2026, the strongest person in the room isn't always the one breathing the hardest—it’s the one with the most efficient engine.  Let me know what you think, I'd love to hear.  Have a great day.

Farewell to the "Clean Girl": Why 2026 is Embracing "Intelligent Beauty"

For the last few years, the beauty world has been under the spell of the "Clean Girl." We’ve all seen the template: slicked-back buns, hyper-minimalist skin tints, and a commitment to looking like you just stepped out of a cold plunge. It was an aesthetic of restraint—polished, predictable, and, if we’re being honest, a little exhausting to maintain.

But as we settle into 2026, the pendulum is swinging back. The era of playing it safe is officially over. In its place, a new movement has arrived: Intelligent Beauty. Intelligent Beauty isn't about returning to the heavy, mask-like "cake face" of 2016. Instead, it’s an evolution. It’s a shift toward makeup as a tool for individual artistry, intentionality, and self-expression. It’s less about looking "perfect" and more about looking like you.

The biggest critique of the Clean Girl aesthetic was its lack of diversity; it demanded a specific skin type and a rigid set of rules. Intelligent Beauty rejects the idea of a universal template. It’s "intelligent" because it works with your biology rather than fighting it.   Gone is the "wet" look that often just looked greasy by noon. 2026 is all about "Cloud Skin"—a soft-focus, blurred finish that looks healthy and dimensional. It embraces real skin texture while using high-tech, light-diffusing formulas to create a velvety glow.

 Intelligent Beauty thrives on the "one statement" rule. Instead of a full-glam overhaul, it’s about pairing a bare, breathable complexion with one high-impact feature—like a vivid cobalt liner or a deep, lacquered lip. After years of "sad beige" and neutral palettes, color is returning with a vengeance. But this isn't random. In 2026, we’re seeing "Play Power"—using bold pigments to reflect personality and emotion.

 Think terracotta or dusty rose swept across the lids, cheeks, and lips for a cohesive, artistic vibe. We are seeing the return of eyeshadow palettes. From "Glitchy Glam" (asymmetric colors or mismatched liners) to "Wasabi" greens and cool blues, the eyelid has become a canvas for play again. Why settle for black when you can wear burgundy, turquoise, or navy? Statement lashes are back, often clumped intentionally to create a "doll-like" or "broken" retro-chic effect.

The most refreshing part of the Intelligent Beauty movement is the rejection of perfection. 2026 celebrates the "lived-in" look. A slightly smudged kohl liner or a blurred lip edge (the "bitten" look) is seen as more sophisticated than a surgically precise wing. It suggests that you have a life—that you’ve been out, you’ve been active, and your makeup has moved with you.

"Makeup is no longer a checklist of steps to hide flaws; it's a creative outlet to highlight character."

If you’re ready to say goodbye to the Clean Girl and hello to Intelligent Beauty, start small.  Begin by swapping your gloss for a stain.  Try a "melted matte" or a high-pigment lip stain with blurred edges. Consider using a  multichrome or metallic shadow in just the inner corners of your eyes. Focus on the last by using  a lengthening mascara in a deep plum or forest green for a subtle but "intelligent" twist.

The transition to 2026 beauty is an invitation to stop trying to look like everyone else. It’s time to pick up the brush and tell your own story.  Let me know what you think, I'd love to hear.

The 5-Minute Power Move: Why Busy Professionals are Swapping the Gym for "Exercise Snacking"

For decades, the gold standard of fitness has been the "hour-long grind." We’ve been told that unless you’re spending 60 minutes in a weight room or on a treadmill, it doesn't count. But for the modern professional—balancing back-to-back Zoom calls, overflowing inboxes, and family commitments—that hour often feels like a luxury they can’t afford.

Enter "Exercise Snacking." This isn't about eating granola bars mid-workout. Instead, it’s the practice of breaking up your physical activity into short, intense bursts of movement throughout the day. We’re talking 1 to 5 minutes of activity, repeated a few times daily. And surprisingly, science is starting to show that these "snacks" might be just as effective as—if not better than—one long session at the gym.

Think of an exercise snack as a high-intensity "micro-bout." It’s not a casual stroll; it’s an intentional spike in heart rate. Examples include sprinting up three flights of stairs between meetings, a 60 second set of air squats while brewing coffee, two minutes of jumping jacks before a big presentation or a vigorous 3 minute walk around the block after lunch.

The rise of exercise snacking isn't just a trend born of convenience; it’s rooted in physiological efficiency. Here is why high-performers are making the switch.  It fights the "sitting disease".  Even if you hit the gym for an hour, sitting for the other 23 hours of the day can lead to metabolic dysfunction. Exercise snacking breaks up sedentary time, keeping your metabolism active and improving how your body processes blood sugar.

In addition, exercise increases blood flow to the brain and triggers the release of endorphins and BDNF (Brain-Derived Neurotrophic Factor). A 5-minute "power move" acts as a mental reset, clearing "brain fog" and boosting creativity more effectively than a third cup of coffee.

Furthermore, long, grueling workouts can sometimes feel like another "chore" on an already stressful to-do list, occasionally spiking cortisol levels. A 5-minute snack feels low-stakes and achievable. Because the barrier to entry is so low, you’re much less likely to skip it.

To make exercise snacking work for you, you need to remove friction. You don't need a gym bag or a shower afterward—the goal is to get your heart rate up without getting "sweaty-messy."

Time Allotted	The "Snack"	Primary Benefit
1 Minute	Fast Stair Climb	Cardiovascular spike & leg strength
2 Minutes	Wall Sits + Pushups	Muscle activation & posture correction
5 Minutes	Brisk Power Walk	Stress reduction & metabolic boost

You don't need to find an hour to find your fitness. In the time it takes for your laptop to run a software update or for a colleague to join a conference call, you can complete a meaningful workout. By integrating these 5-minute power moves into your workday, you aren't just "squeezing in" exercise—you’re optimizing your body and brain for peak professional performance.  Let me know what you think, I'd love to hear.  Have a great day.