75 Medium Challenge

Hey everyone! So, you've probably heard about the '75 Hard Challenge,' but today I want to dive into its popular sister – the 75 Medium Challenge. This isn't just another fad; it's a fantastic way to build sustainable habits and truly transform your body and mind over 75 days. I've decided to tackle this challenge myself, especially with winter setting in, to ensure I'm feeling my absolute best by spring. If you’re looking for a structured way to hit your fitness and wellness goals, this is definitely worth considering. So, what exactly are the 75 Medium Challenge rules? Based on what I've researched and decided for my own journey, here’s a breakdown of the daily commitments. These are designed to be challenging yet achievable, focusing on consistency. First up is Exercise Frequency. You commit to working out 5-6 times a week for at least 45 minutes. Unlike 75 Hard, there's no strict outdoor workout rule, which is perfect for cooler weather! My plan includes a mix of gym sessions – targeting different muscle groups, using machines, and incorporating free weights, kettlebells, or even TRX suspension trainers for strength. On other days, it might be a brisk walk, yoga, or a dance class. The key is movement and getting your heart rate up! Next, Mindful Eating is crucial. This means choosing whole, unprocessed foods that nourish your body. I'm focusing on balanced meals with plenty of protein, healthy fats, and complex carbohydrates. No strict diet plan is enforced, but the idea is to be truly conscious of what you’re putting into your body. And yes, that means absolutely no alcohol for the entire 75 days. This alone is a huge game-changer for many! Hydration is non-negotiable. Aim for a gallon of water daily. It sounds like a lot, but by keeping a water bottle handy and sipping throughout the day, it becomes second nature. It truly helps with energy levels and overall well-being. To track your progress and stay motivated, Progress Photos & Measurements are a must. I'll be taking weekly photos from the same angles and tracking my waist, hips, and other key areas. Sometimes the scale doesn't move, but these visual and numerical changes keep you going! The mental game is just as important. The challenge encourages Journaling – taking time each day to reflect on your journey, your feelings, and your progress. Coupled with Affirmations, this helps cultivate a positive mindset. I also incorporate a few minutes of quiet time for Prayer or meditation, which really grounds me. Finally, Prioritize Sleep. Aim for 7-8 hours of quality sleep each night. This is where your body recovers and rebuilds, making all your hard work in the gym truly count. Many people ask about a '75 Medium Challenge app'. While there isn't one official app, I’ve found that using a habit tracker app combined with my phone’s camera for progress photos works perfectly. You can also create a simple spreadsheet to log your workouts, water intake, and journaling notes. This challenge isn't about perfection; it's about consistency and building lifelong habits. It's about showing up for yourself, even on days when you don't feel like it. I’m excited to share my journey and hopefully inspire you to start your own transformation. Let’s hold each other accountable and see what amazing changes we can make in 75 days!