The 75 Medium, A More Sustainable Way to Try the Viral 75 Hard Challenge
Ever played Snakes and Ladders?
You know that feeling when you’ve gotten so far, then you get eaten, and it sends you all the way back to square one? Tragic!
Unfortunately, that’s precisely what the 75 Hard feels like when you have just a tiny slip-up and must start over.
I have tried the 75 hard twice. And sadly, I did not get to the 75 days on either occasion. The first one really stung because I was on my day 52! I got lazy one Sunday; I felt burnt out and didn’t get my two workouts in. And that was it. I didn’t start the challenge again until months later. And unfortunately, I didn’t make it to day 52, let alone day 75.
We all dream of becoming the best unstoppable versions of ourselves, and we get hyped up every day from everything around us. I’m talking role models, self-help books, videos, friends, or that one super-fit neighbor who somehow always looks like they just finished a marathon.
Starting the self-improvement journey? Piece of cake! And I’m sure if you’re like me, you’ll have a whole game plan with color-coded timetables, diet meal plans, and just everything. But then…life happens. I couldn’t stick to the 75 hard despite planning and obsessing.
Why NOT The 75 Hard?
I do understand why Andy Frisella created the 75 Hard Challenge. It goes beyond physical fitness; it is about building mental toughness. To get us to a state of no more excuses, no more skipped workouts, no more snoozing the alarm, and no more backsliding!
And yes, it may work for some people. In fact, the before and after pictures are the reason I started the 75 hard. But let’s just be honest for a moment; it’s brutal. The 75 hard pushes you to your absolute limits; it consumes you. Sadly, I feel like it isn’t that sustainable. One tiny slip, and I have to start all over?
For most of us with our lives already on a rollercoaster, it’s a lot, and that’s why our 75 medium challenge might actually be a better alternative.
It’s a balanced but still powerful alternative that has helped me improve my discipline and create mental toughness, and guess what? Without all the burnout! It’s about growth without punishment, progress without perfection, and crushing your goals, all while still living your best life.
Like Stephen Covey once said
“Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”
What Exactly is the 75 Medium Challenge?
Unlike the 75 Hard challenge, which aims to push you to your absolute limits, The 75 Medium challenge is more like your personal self-improvement sidekick. It helps you build these great, lasting habits without the dread and insanity of extreme discipline. It is a softer version of the 75 hard that focuses on sustainability.
The 75 Medium Challenge is designed to help you create wellness habits through consistent and balanced actions that don’t overwhelm you. For me, the most important difference between our 75 medium challenge and the 75 hard is that you don’t need to start over if you miss your target. Just try to hit it the next day.
Simple, just baby steps, and a day at a time.
Real transformation isn’t just about perfection; it’s about persistence. The goal? To feel like a confident badass in our minds and with our bodies! After giving it a shot, I started pushing myself in ways that were more realistic, enjoyable, and actually doable, way past the 75-day limit.
It’s absolutely magic.
I went from being this serious serial quitter to feeling in control of my habits. It seamlessly integrated with my life instead of completely taking over, and not once did I feel demotivated, insecure, or overwhelmed. I can confidently say that this challenge has completely changed my outlook on fitness, mental health, and self-discipline.
The Rules of 75 Medium
I know I’ve said the 75 Medium challenge is a softer version of the 75 Hard, but trust me, although the rules aren’t as strict, it is still a challenge, and committing to any changes in your lifestyle for 75 days straight isn’t a complete walk in the park. But don’t worry, I know you got this, so here’s a little breakdown of all the rules.
1. Exercise 3-5 Times a Week
If you are a queen of fitness excuses like I was, say less because this right here is for you. Forget about the tormenting twice-a-day workouts you have to do on the 75 Hard that leave you questioning all your life choices.
With 75 Medium, it’s all about consistent movement and finally finding joy in your exercises. And trust me, it makes a massive difference if you enjoy it.
- Commit to only 3 strength training days per week.
- Add 2 other workouts that just need to be intentional movement. There are so many options, from cardio to yoga to somatic exercises to walking to even swimming. Pick whichever you like, and let’s do this!
- The secret? Just keep moving because, at the end of the day, consistency beats perfection.
By the end of it all, you’ll feel stronger, look fitter, and have more energy. And who on earth would try to stop you?
2. Mindful Nutrition
Babe, forget those extreme diets that make you feel terrible and try the holistic nutrition principles in our 75 Medium. It’s all about smart, mindful eating because since when did food become a source of punishment and not fuel?
The 75 Hard Challenge is pretty flexible when it comes to eating habits. In fact, it is one of the things I actually love about the challenge. You can choose any diet, but you have to stick to that diet for 75 days.
Rather than restricting yourself to extreme diets that are rarely sustainable, our 75 Medium helps you practice mindful nutrition.
- Choose a nutrition plan that works for you. An excellent diet I recommend is the Mediterranean diet. But there are many more great options like plant-based, DASH, and balanced macros. My advice is to go for whatever helps you feel your best. In fact, you can totally forgo dieting and stick to holistic nutrition.
- Alcohol? You no longer have to completely give up happy hour. But you definitely need to tone it down and keep it only for special occasions. Again, it’s all about balance!
When food stops being the enemy, eating healthy becomes absolutely fun.
3. Hydration—Drink 2-3 Liters of Water a Day
Want the easiest and most underrated way to finally level up? Water! Drinking enough water will instantly change your life. It supports weight loss, replaces the sugary drinks you really need to avoid, and improves brain function. Not to mention skin health. You will be glowing in no time.
Our 75 medium challenge recommends 2-3 liters a day. But remember, water needs are different from one person to another. For instance, someone who is more physically active needs more water.
My advice? Start with the classic 8 cups daily and build slowly until you get to 2-3 liters.
Getting to drink more water can be challenging, so here are a few tips to get you going:
- Use a bigger water bottle to reduce your fill-ups
- Use a straw to make drinking easier,
- Flavor your water. Just a few drops of powder or sliced fruit, or chia seeds for chia seeds water.
RELATED: Electrolytes: Benefits, Signs You Need More, and Homemade Electrolyte Recipes
4. Practice Mental Wellness for 10 Minutes a Day
Physical health is only half the battle when it comes to being the best version of yourself. Your mind needs a bit of care as well. And while bubble baths and scented candles are great, there’s so much more to it.
With our 75 Medium Challenge, I started taking at least 10 minutes every day to focus on my mental wellness. Here are a couple of options that are my personal favorites:
- Journaling
- Meditation
- Practicing gratitude
- Deep breathing exercises
These habits might seem small, but they are powerful and will bring clarity, reduce stress, and help you feel more in control of your day.
5. Read 5-10 Pages of an Inspiring Book
If you have that stack of books you keep buying and never read, this rule will soon be your favorite. With the 75 Hard, the rule is to focus on nonfiction. But hey, I believe we have so much diversity in the genres, and they can all be inspiring in their unique ways.
- Read 5-10 pages every day of any book that inspires you and enriches your mind.
Whether self-development, non-fiction, business, or even a heartwarming novel, keep reading, keep learning, and most of all, keep growing.
RELATED: 13 BEST SELF-HELP BOOKS EVERYONE SHOULD READ.
6. Take Weekly Progress Photos
Our 75 Medium challenge doesn’t make it a rule to take daily photos of your progress, just weekly progress photos. Why do I love this particular difference? Well, it isn’t about the daily fluctuations; it’s mostly about more long-term changes. It is easier to notice weekly differences than to obsess over insignificant daily fluctuations.
So, what do you need to do? Set aside a day you like, and take a quick snap to see how you did that week. Just remember, for our 75 Medium Challenge, physical changes are amazing, yes, but when you also include mental and emotional growth? Perfect!
7. Prioritize Sleep—Aim for 7-9 Hours a Night
Yap, this is so important and completely overlooked in the 75 hard challenge!
Sleep is a game changer when it comes to better health and wellness habits and self-development. I know you’re trying to make those deadlines or squeeze in more work, but just hear me out.
Sleep not only has mental benefits; it also has a long list of physical, emotional, and even social benefits. Trust me, without it, all the effort and hard work I know you’re putting into fitness and nutrition won’t pay off as much as they can.
So what do we suggest on our 75 Medium? 7-9 hours of quality sleep every single night. Yes, put that alarm, and when it goes off, you have to put your phone or laptop away and get to bed.
RELATED: HOW TO PRACTICE GOOD SLEEP HYGIENE
RELATED: THE BENEFITS OF SLEEP SYNCING AND HOW TO SYNC YOUR BODY CLOCK.
Why 75 Medium Might Just Be Better Than 75 Hard
Final Thoughts
“Let your joy be in your journey, not in some distant goal.” – Tim Cook.
Was the 75 hard just too hard for you? Give our 75 medium challenge a shot. Not only is it more sustainable and gentle, but it greatly emphasizes not just your physical well-being but your mental health.
It aims to support you, not force you.
Remember, as much as it is less difficult than 75 Hard, it is still a challenge that would require the right mindset, effort, and self-accountability. The aim is to come out of it a better person with better health and wellness habits.
