Forget The Goals And Trust The Process – My tale of transformation.

Please Note: I am not a doctor, personal trainer, nutritionist, or your mom… Please consult with at least two of them before listening to me.

Welcome to a story of transformation, a journey that transcends the physical to touch every aspect of life. It’s about realising that the true power lies not in setting goals or making plans but in embracing a process. A process that reshapes not just your body but your entire outlook on life.

Introduction

A little back story… About two years ago, I was in pretty good shape (many of you may remember Fit As Fuck At Sixty) and developed a rather unhealthy relationship with food: way too much sugar and carbs, sweets, chocolate and potato chips. Coupled with a sedentary lifestyle, my weight shot up, and my health deteriorated… It turns out I am human, after all!

The Catalyst

End of July, I was shooting and editing a video for a client that featured me sitting in my car and speaking to the camera. When I saw myself, I got a real fright! Fat, old and tired was the only way to describe it. I decided to start training and change my diet the following Monday. I went home, took off my shirt and took a Pic… I realised I could not wait for Monday and started that day.

The Start

I went straight to the gym, got on the scale 89,6kg (the most I have ever weighed), and committed to getting my health back! The first two weeks were spent getting to the gym and cutting the junk out, and the weight started to come down a bit, just enough to motivate me.

For the next two weeks, I started intermittent fasting on an 18/6 regime and added a walk a couple of times a week… A little more weight fell off. At this stage, I used the “body for life” training routine (you can Google it). I believe that the BEST gym workout is always the one you can maintain! This was a good start for me.

The Turning Point

Towards the end of August and just before my 62nd birthday, I stumbled on a video of a guy who had completed 75Hard and thought… I can do this! It’s insane, but I can do it!

Enter the 75Hard Challenge. 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. (3,7 Liters)
• Read ten pages of a non-fiction book daily.
• Take a daily progress picture.

This challenge was the catalyst for a profound shift in my life.

I know Andy says, “Don’t wait,” but with my birthday on Sunday, I chose to start on Monday, Sept 4. I had no idea what I was going to discover. I started a small group of 8 who would do it. Only 4 of us started, and only two remained on it. (No judgement! It is not called Hard for nothing)

Nutrition And Fasting

I continued the intermittent fasting, almost no sugar (there may be some in the sauce on my steak, and I decided that was acceptable to me), drastic reduction in carbs, and upping my protein. After week 2, I added a 36-hour water-only fast that starts on Sunday and ends on Tuesday morning. This has been incredible on so many levels. I am never hungry, but my mouth gets bored (I hope that makes sense). The more I read about fasting and autophagy, the more I am committed to making this a lifestyle choice. Sometimes, I am worried that my calorie intake may be a little low, and I have started tracking that and my macros to ensure I don’t lose muscle mass and strength.

My Training

And now the training… Firstly I NEVER run! It only leads to injury for me (this is a personal choice; I am not anti-running). I started to watch many videos on Zone 2 Training and really believe in the value of this. Peter Attia has some fantastic stuff on this… I do a minimum of 5k daily and often do 8 to 16k 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). 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; this is not “curls for girls” or “plates for dates” stuff… 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. If you cannot, you can simulate this by slowing down the return on each rep. 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.

I can’t promise this will work for everyone, but I have found what my body responds to, and I push through. Once again, the best workout for you is the one you can maintain and still see gradual benefits.

My Learnings

As I delved into the 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 programs 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.

Thirty-two days into the challenge, the impact was undeniable. I was not just changing physically but mentally, too. The challenge taught me the power of the phrase “I can.” This wasn’t about proving something to the world but proving to myself that my limitations were self-imposed.

I wrote the following a few weeks into the challenge…

“32 days in, and this has been incredible.

My biggest lesson is the difference between “I CAN’T” and “I WON’T.”

When I tell people about the program, they constantly rattle off a list of things they say they “CAN’T” do…

and the list goes on…

Yes, you CAN do all those things and much more, but you WON’T.”

The Results

So I did it! 75Hard is behind me, and so are 16kg. The transformation on every level has been mind-blowing. Friends, family and clients who have either not seen me in a while or have witnessed the transformation will remark on physical and mental changes. And, of course, I have the pictures to prove it; besides the daily progress pictures, I treated myself to a photoshoot after completion.

The Future

So what now? Given my strange personality type, how will I maintain this and build on it? As many know, I only have an ON and OFF switch. I was never built with cruise control, which I will have to learn; how do I maintain what I have built without sliding down that crazy path again and simultaneously add a little balance to my training and nutrition?

The answer lies in goal setting and ensuring I have clear objectives for starters over the next 12 months. I have added swimming to my training, as I have committed to doing a short triathlon in the summer, no small ask for someone who can’t swim, hates open water, seldom rides on the road and never runs. I have committed to doing the David Goggins 4by4by48 challenge to raise money for children suffering from cerebral palsy. (Who are in desperate need of mobility buggies.) More about that in a few weeks; I will reach out to all of you to help again. In April, I am hiking the Otter Trail for five days and will hike the Tsitsi Trail back to the start for the next six days.

Over To You

I hope this has helped you in some way. Unfortunately, I don’t have the magic bullet and can only share what worked for me. The results have been so excellent on so many levels that I want to share this with everyone! In that regard, if I can help you in any way, answering a question, giving a little guidance, giving a word of encouragement, or just being someone to mouth off to when things get tough, I will be here for you too! (I am in South Africa, so please understand the time delay)

Thank you for reading and the kind words, and YES, YOU CAN DO THIS!

A Word Of Thanks

So many people helped me along the way, and I believe it would be remiss of me not to mention them. I know some personally, some only by watching their YouTube videos, and some through their books and writing.

Sharon, who walked with me, trained with me, ate with me, did the challenge with me, and without whose support, I am not sure I would ever have completed the challenge. You did it and have your own story and pictures to show. Well done, CHAMPION!

Andy Frisella, who created the challenge and all the supporting material, videos and podcasts (Link here)

Michael Tillett and the video that introduced me to 75hard. There are thousands out there and I may even make my own one day, bu this one changed my life (Link here)

Dr Peter Attia, whose book OUTLIVE has transformed my outlook on health and longevity (Link here)

Mark Lewis, whose videos I have watched over and over and who never ceases to amaze, inspire, entertain and encourage me (Link here)

Duane Van Staden (SuperBeast Trainer) for the guidance and inspiration before the photoshoot (Link here)

The 75Hard Community of Facebook continues to inspire and challenge each other. (Link here)

My long-suffering family and friends who have had to endure this with me, and either put up with my strange eating or listen to me preach incessantly about the benefits (and challenges)

Boudoir Fusion Photography for the outstanding images (Their link here)

And, of course, EACH OF YOU on your journey, whatever that may be.