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75 Medium· Fitness· Health
Today I am starting the 75 Medium challenge for wellness and to restart after the holidays! If you have ever heard of the 75 Hard challenge on TikTok or Instagram, it is that idea, with my own rules altering it to be more realistic for myself 🙂 I have a toddler whom I stay at home with, so getting to the gym every day is a challenge. PLUS, it is December, so getting outside for a workout is challenging when it is frigid. Working out twice a day for the 75 Hard simply isn’t realistic for me, but I did still want to challenge myself to feel healthier and stronger. I have also seen videos for a 75 Soft Challenge, but I wanted a bit more of a challenge than what it called for. Making up these rules for 75 Medium felt like the happy in-between!
As I go through the next 75 days, I wanted to share how things go, meal ideas, progress, etc. so be sure to follow along!
I also want to note that these are arbitrary rules for 75 days that I’m holding myself to! If you want to embark on this challenge or any fitness or wellness endeavor, make sure you talk to your healthcare professional first!
21 Day {Added} Sugar Fast – Week 1
- Exercise 6 days a week with 1 day of active recovery
- 3 of the workouts every week are weight training/strength training
- The other 3 workouts every week are 45 minutes long and can be anything that gets me to break a sweat such as Pilates, brisk walk outside, cycling, Yoga, jogging, etc.
- Active recovery day can be anything from cleaning the house a good part of the day, taking a long walk at the park, etc. Just as long as I’m not on my butt all day!
- Drink 120 oz of water every day (for me this equates to filling up my 40 oz tumbler 3x/day haha)
- No strict diet per say– prioritize protein, fruits, and vegetables
- Balance carbs with a protein (and potentially fat)
- This was something I learned when I was pregnant with Theo and got diagnosed with gestational diabetes. When you pair something that has more carbs with something higher in protein, it lessens the blood sugar spike that your body responds with. By lessening that blood sugar spike, it help with weight maintaining or weight loss (depending on your goal). For example: pairing an apple (although fruit, has carbs from natural fruit sugars) with peanut butter (good source of fat and protein) helps to lessen the blood sugar spike your body would have than if you had simply had an apple alone!
- Aim for 0 alcohol but 1 drink socially per week is OK
- Read to sleep instead of scrolling
- Aiming for 7-8 hours of sleep per night (TBD with a teething toddler haha)
- Mindfulness journal at night before bed
- 10 pages of non-fiction every day
75 Hard Rules
I wanted to share a little bit about 75 Hard so that you can see where I am coming from, in case you are unfamiliar!
Here is a screenshot of a TikTok I saw with the rules for 75 Hard that seem to be the general consensus:
These are the rules for 75 Hard to follow every day:
- 2, 45 minute workouts (one being outside)
- Follow a diet, no cheat meals, no alcohol
- Drink a gallon of water
- Read 10 Pages of a non-fiction book
- take a progress photo
75 Soft Rules
Like I said, 75 Soft is a trend I have seen come up after the 75 hard started trending for “people who don’t have the time for 2 45 minute workouts” (relatable). I wanted a bit more of a challenge, hence adding and altering my own rules!
@stephengfitness Reply to @cowboycar0l 75 SOFTERS HERE WE GO #75soft #fitness #workout #75hard #fyp ♬ original sound – Stephen Gallagher
These are the general consensus that I have seen of rules for 75 Soft to follow every day:
- 1, 45 minute workout (1 day a week of active recovery)
- “Eat well”, only drink on social occasions
- 3 Liters of water a day (1 gallon equals 3.79 Liters)
- Read 10 pages of any book
75 Medium Checklist
Here is a checklist I made with my rules that I made for myself if you want to embark as well! All you need to do is right click on the image to save it to your computer, tablet, or phone, and then you can print it!
If you decide to follow along and do the challenge yourself, I would LOVE to hear about it! Drop me a DM on Instagram or leave a comment below!
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As an expert and enthusiast, I can provide information on various topics, including the concepts mentioned in this article. Let's go through each concept and discuss them in detail:
75 Medium Challenge
The 75 Medium Challenge is a modified version of the popular 75 Hard Challenge that gained popularity on TikTok and Instagram. The 75 Hard Challenge involves completing specific tasks every day for 75 days, such as two 45-minute workouts, following a strict diet, drinking a gallon of water, reading 10 pages of a non-fiction book, and taking progress photos.
The author of the article mentioned that they altered the rules to make it more realistic for themselves. In their version, called the 75 Medium Challenge, they aim to feel healthier and stronger without the strictness of the original challenge. The modified rules include exercising six days a week with one day of active recovery, prioritizing protein, fruits, and vegetables in their diet, balancing carbs with protein, aiming for 0 alcohol but allowing one drink socially per week, reading before bed, and practicing mindfulness journaling at night.
Exercise Routine
The author's exercise routine for the 75 Medium Challenge includes working out six days a week, with three of the workouts focused on weight training or strength training, and the other three workouts being 45 minutes long and can include activities like Pilates, brisk walks, cycling, yoga, or jogging. They also have one day of active recovery, which can involve activities like cleaning the house or taking a long walk at the park.
Hydration
As part of the 75 Medium Challenge, the author aims to drink 120 ounces of water every day. They achieve this by filling up their 40-ounce tumbler three times a day.
Diet
The author does not follow a strict diet but prioritizes protein, fruits, and vegetables. They also balance carbs with protein and potentially fat. This approach was something they learned during pregnancy when they were diagnosed with gestational diabetes. Pairing foods higher in carbs with those higher in protein helps lessen blood sugar spikes and can aid in weight maintenance or weight loss.
Alcohol Consumption
The author aims for zero alcohol during the 75 Medium Challenge but allows themselves one drink socially per week.
Sleep
The author aims for 7-8 hours of sleep per night, although this may be subject to change due to having a teething toddler.
Mindfulness and Reading
As part of the 75 Medium Challenge, the author practices mindfulness journaling at night before bed. They also aim to read 10 pages of non-fiction every day.
75 Hard and 75 Soft Challenges
The 75 Hard Challenge is a popular challenge that involves completing specific tasks every day for 75 days, as mentioned earlier. The tasks include two 45-minute workouts (one being outside), following a diet without cheat meals or alcohol, drinking a gallon of water, reading 10 pages of a non-fiction book, and taking progress photos.
The 75 Soft Challenge is a trend that emerged as an alternative to the 75 Hard Challenge for people who don't have the time for two 45-minute workouts. The general consensus for the 75 Soft Challenge includes one 45-minute workout per day, one day of active recovery, eating well, drinking 3 liters of water (equivalent to 1 gallon), and reading 10 pages of any book.
I hope this information helps you understand the concepts mentioned in the article. If you have any further questions, feel free to ask!
