#75 Hard

[angerieque]

[vskitty]

custom 75 hard challenge

daily rules

workout

exercise every day for at least 45 minutes (any form of movement).

rest day: i’m allowed one full rest day per week from strenuous activity.

flexibility training

stretch or do flexibility training every day for at least 15 minutes.

rest day: i can take one day off flexibility training per week if needed.

intermittent fasting

follow intermittent fasting from 12 pm to 6 pm or 12 pm to 8 pm, depending on how i feel that day.

drinks allowed during fasting:

green tea (or really any tea)

coffee

chia + lemon water

protein smoothie (only if i’m really hungry)

clean eating

eat healthy, clean meals every day, minimising carbs, sugar, and greasy foods.

incorporate more plant-based or vegan meals into my diet.

cheat meal: one cheat meal is allowed per week to support calorie confusion.

study

study everyday even if it's just 20 minutes

focus on either uni coursework or learning german.

vitamins

take the following daily supplements:

women’s probiotics

women’s multivitamins

b12

iron (every second day)

hydration

drink at least 3–4 litres of water daily to support energy and recovery.

sleep

prioritise getting at least 8+ hours of sleep every night to recharge and support my body.

clean and tidy

take time every day to clean and tidy my space, keeping my environment organised and comfortable.

reading

read at least 10 pages of a book every day (any genre). audiobooks are okay if reading physically isn’t possible.

additional rules

period flexibility

i can adjust or skip rules as needed during my period, prioritising listening to my body.

blog

write a blog post every day to document my progress, or any inspiration posts.

challenge duration

75 days, with all rules in effect unless noted for flexibility.

[sincerelyygigi]

[n1pp]

75 Hard & Soft Versions

75 Soft:

Eat well & only drink alcohol during social occasions

Drink 2 liters of water per day

Exercise 45 minutes per day + 1 active recovery day per week

10 pages of any reading per day

No progress pictures required

75 Hard:

Follow a diet w/ no "cheat" meals & no alcohol

Drink 3 liters water per day

Two 45 minutes workouts per day, one must be outside

10 pages of non-fiction reading per day

Take a progress picture every day

[thedaisyhour]

🌱 75 ~ for me 🌱

Day in, day out - excuses are made. I forget my "why" and let temporary comfort & pleasures rule my life & my weight.

No more!

Tomorrow, 19th March, I will be embarking on my 75 Medium journey for REAL this time. By the 2nd of June, I will be fit, happy, healthy, in control of my cravings, & loving life.

I would put a weight goal (ideally 60kg), but I know that I can still weigh more but look better. What matters is how I feel!

RULES

10k steps on work days

5-8k on days off

30minute workout on days off

1-2L water a day

1300 calorie maximum! (500cal deficit)

Prioritise protein, fiber, & healthy fats

1 herbal tea daily (cut back on coffee)

Daily sunlight

Weekly progress pics

Daily food & exercise logs

Daily journal reflection

[ediesguidetoeverything]

go get that summer bod girl 75 hard starts now

🤍🤍🤍🤍

[memoriesndew]

attempting the 75 hard challenge. with some tweaks.

intro:

I'm in uni now and I need something that will help me focus mentally and help me build a routine, so I am attempting the 75 hard challenge with a few edits

daily rules

workout

two 45-minute workouts every day (one inside and one outside, outside includes anywhere that is not my residence room on days that it snows).

rest day: I’m allowed one full rest day per week. (Sunday is my rest day because I have church in the morning and I prefer Sunday to rest)

intermittent fasting

follow the 16:8 intermittent fasting, eat from 12 pm to 7 pm

drinks allowed during fasting:

green tea (or really any tea)

coffee

chia seed water

clean eating

eating high protein meals, minimizing carbs, sugar, and greasy foods.

cheat meal: one cheat meal is allowed weekly to support calorie confusion.

study

study every day for 2 hours

focus on either uni coursework or learning korean.

follow study schedule

hydration

drink a gallon of water daily

reading

read at least 10 pages of a non-fiction book every day

progress pics

jounal progess in 75 hard notion page

weigh in and progress pic weekly

additional rules

blog

write a blog post every day to track my progress

post tags: dews 75 hard attempt

posting template

day 1/75 || 10/03/2025 || dews 75 hard attempt ♬ 

🎧 now playing :

🎀 currently : 🧶 crafty ; complete new tutorial vid

reflection:

✿

today's workout :

habit tracking:

a gallon of water 45mins+ workout outside 45mins+ workout outside journal progress eat from 12pm to 7pm read 10 pages study for 2hrs everyday

meals :

lunch:

snack:

dinner:

💌notes:

﹥*:ꔫ:*+ﾟ

photo credits: pinterest and tumblr

challenge duration

75 days, with all rules in effect unless noted.

begins 21st of march end 3rd of may

[inkieflame]

Congratulations Impulse 🎉

[solacescastleglow]

75 Soft, Student + Mental Health Edition

It's the new year, which means it's time for another 75 day challenge! My 75 Soft version for studying success has two sections - learning and wellbeing. Since this is a more gentle program focussed on consistency rather than perfection, I've added in the ability to skip or mess up one day a week in case life happens. Some of these are specific to me and my needs, so feel free to modify as needed.

• 45 minutes of studying (or other learning)

As a part time online history student, I count studying as watching lectures, doing readings, working on assignments, or going on field trips for research. If you're a full time student or study something with more memorisation involved, you can increase this amount.

• Duolingo + 15 minutes of immersion + 1 story summary a week

My goal is to get one unit of Duolingo done every two days, so that's about 15-30 minutes already, but I don't think I can learn French with Duolingo alone. I'm going to increase the amount of immersion per quarter, but for Q1 it's only 15 minutes, so I've found some French TikTokers and YouTubers to watch. I learned about the story summary method on Pinterest and it's so simple: read a story or article in your target language, then summarise what you read in your target language. I don't have enough stories to do that every day, so I'm going to do it once a week.

• Read 10 pages

Reading allows for more unstructured learning and can help with critical thinking, among so many other things. I like reading classics and non fiction, but it can be any book. Right now, I'm reading The Bell Jar (it's amazing).

• Any amount of outdoor exercise

It's always good to get fresh air! My main fitness goal of this year is to learn how to do pistol squats, and the steps outside my house are perfect for squat touchdowns. I do anywhere from 10-50 on each side per day, and when I get stronger I can aim for two steps down.

• Any amount of indoor exercise

There are some movements I love doing, but they can't/shouldn't be done outside, so I've added indoor exercise to this. Doing my little ballet spins (based on fouettes but definitely not real ones since I haven't learned ballet), at-home pilates with my sibling, or a light arm workout can really boost my mood throughout the day.

• No caffeine until 90 minutes after waking

This is just good advice. I can't remember which hormones exactly but I know it messes with your circadian rhythm to have caffeine first thing in the morning. Most days I'm good with this but every so often a cup of tea gets made too early.

• No binging or restricting food

I'm learning how to listen to my body this year, and for that I need to stop letting my head decide how much I eat. No more emotional binges, and no more guilty restriction. I will eat whenever I'm hungry, and stop when I'm 80% full.

• 2 large meals made with whole foods

This is mostly to help me keep up with my main contribution to the household: planning and cooking all the meals. My breakfast is already pretty healthy, I'd say, and I don't need lunch, so it's only dinner that matters. I love finding new recipes to try, and I love the way my body feels after eating something with lots of vitamins, minerals, and protein.

• 8 hours of sleep

If I don't sleep a full 8 hours, I am contractually obliged to nap. Really, it should be longer than 8 hours for me, but I'm getting way better at staying awake throughout the day so I'm leaving it at that.

• Leave the house alone 4 times a week

My therapist made me do this every day back in August, but I got a bit too comfortable recently and now going out is starting to scare me again. Time to maintain that muscle.

• 3 30 min sessions of ERP a week

I decided this year that I would stop letting my OCD control my life. I had been passively working on it for a couple of years, but it's time to take it seriously. I've learned some ways to respond to intrusive thoughts without doing compulsions, and I'm excited to see them start to work.

[1luvcynn]

My 75-Medium Rules

10,000 steps a day

exercise 6 days a week

complete celibacy

3-4L of water daily

alcohol only on occasions

progress pics every week

self care every night

one cheat meal a week

sleep 8-10 hours

journal everyday

one cheat meal a week

Start date :january 2nd 2025

End date :march 17th 2025

[kehlanifenty]

[vskitty]

75 hard: day 1

workouts

workout 1: walk

full body: everyday full body pilates workout

arms + back: ballet back & arms sculpting workout

posture & flexibility exercises

back stretch: how to do a backbend fast! back flexibility stretches for beginners

leg stretch: stretch for splits (front splits flexibility routine)

step count:

9,950 steps

fasting

stuck to my fasting window (12 pm - 6 pm or 12 pm - 8 pm):

yes

notes: first meal at: 2pm, last meal at: 6pm

hydration

water intake: only 2 litres

what i ate

breakfast: soy ice coffee with protein powder

lunch: rice paper rolls

dinner: tofu banh mi

notes/photo description or recipe:

reading

did i read 10+ pages today: yes

book: my dark vanessa (which is amazing)

study

did i study today: no

subject or topic studied: was busy today :( i need to make a better plan (i am on uni break rn too)

weight & health tracking

weight: put on weight in scotland and in denial

zone minutes: 66 minutes

supplements

supplements taken today:

women’s probiotics: yes

women’s multivitamins: yes

b12: yes

sleep quality

hours of sleep: 14 or 16 hours (idk i just got off my flight (22 hour flight) and took lots of sleeping pills)

quality: amazing

[genesisgrace]

75 DAYS HARD CHALLENGE: DAY I

Previously I announced that I will begin the 75 Days Hard Challenge at the first of July. For anyone unfamiliar, the Challenge takes 75 Days and follows these daily rules:

Choose a diet and follow it (without cheat meals or alcohol)

Complete two 45-minute workouts daily (one needs to be outside no matter the weather)

Drink a gallon of water every day

Read 10 pages of nonfiction

Take progress pictures

If you skip or miss a task you must start over

Things you should know:

I decided to try this challenge because I want to improve my mental toughness and physical fitness (also I want to prove to myself that I am consistent). It's probably not for everyone, so there is also a soft version of this challenge called 75 Days Soft Challenge.

I prepared for this challenge a month in advance. I tried out what diet suits me the most without craving cheat meals, decided on what books I want to read and what kind of workouts are the best for me.

I don't want to bother you with a daily follow up of my challenge, but please consider I'll try to do an update every 1-2 weeks.

"All great things have small beginnings."

My current routine on this challenge varies from day to day because I do work shifts but there are a few things that stay consistent during this challenge:

Diet:

I decided to do IF with a 16:8 ratio. I start eating at 10am and have my last meal at 6pm. Mostly low carb, high protein. No meat, no sugar, limited dairy. Please consider that every human is different and what may work for me, won't do it for you. I decided to become vegetarian a month ago and I don't regret it yet.

2. Workouts:

I am not an athlete. Therefore two heavy workouts a day would cause me injuries. I'm taking a 45 minutes outdoor walk everyday and the second workout is whatever suits my day the most. For example on Mondays I'm going to a yoga class, therefore this will be my second workout.

3. Hydration:

To be honest, I had to change this one a bit. I'm drinking one black coffee every morning and I'm also having a tea before I go to sleep. This intake plus a gallon of water would be too much for my body. I decided to drink 3 Liters of water everyday and the missing 0,7 liters will be tea and black coffee. I'm not drinking anything else for the duration of this challenge. No soft drinks, no alcohol, no milk (except for coconut milk for my overnight oats).

4. my non-fiction reading list:

Patrick Lencioni - The Five Dysfunctions of a Team

Dale Carnegie - How to Win Friends and Influence People

Yuval Harari - Homo Deus

Yuval Harari - 21 Lessons for the 21 Century

Daniel Kahneman - Thinking Fast and Slow

James Clear - Atomic Habits

Robert Greene - The 48 Laws of Power

Robert Greene - The Art of Seduction

Erich Fromm - The Art of Loving

Oliver Burkeman - Four Thousands Weeks

James Carse - Finite and Infinite Games

Seneca - Letters from a Stoic

Plato - Allegory of the Cave

5. last but not least - the progress picture:

I hate taking pictures, so I won't really share them but I made a folder on my phone and taking the photo is the first thing I'm doing in the morning to get it off my list.

Bisous!

[motylekspostt]

Kochani!!

Znacie 75 hard chellenge??

MAM POMYSL NA MOTYLKOWE 75 HARD

Zasady zwykłego 75 hard:

- 4l wody

- 10 str ksiazki

- 2 treningi 45 min ( w tym jeden na polu)

- trzymanie sie diety

Zasady motylkowego 75 hard:

- 4l wody

- 2 treningi 45 min conajmniej ( najlepiej 2 po 60 min)

- 10k kroków conajmniej

- Limit kalorii ( przykładowy zamieszczony nizej) gdy skończycie początkujący mozecie zacząc zaawansowany|| jeśli zjesz więcej niz limit to nadmiar musisz spalic!! Jesli nie uda ci sie zrobić fasta to jesz max 300 kcal

Dzień: dla początkujących|| zaawansowanych

1 - 1400kcal || 500kcal

2 - 1300kcal || 450kcal

3 - 1300kcal || 400kcal

4 - 1200kcal || 300 kcal

5 - 1000kcal || 200 kcal

6 - 1100kcal || 300 kcal

7 - 1100kcal || fast

8 - 1000kcal || 200 kcal

9 - 1000kcal || 400 kcal

10 - 1000 kcal || lq fast

11 - 950 kcal || 300 kcal

12 - 950 kcal || 100 kcal

13 - 900 kcal || 300 kcal

14 - 900 kcal || fast

15 - 900 kcal || 400 kcal

16 - 850 kcal || 300

17 - 800 kcal || 300

18 - 1000 kcal || 200

19 - 800 kcal || 300

20 - 750 kcal || 500

21 - 600 kcal || fast

22 - 700 kcal || 700

23 - 700 kcal || 500

24 - 700 kcal || 400

25 - 650 kcal || 400

26 - 600 kcal || 200

27 - 600 kcal || 500

28 - 1000 kcal || fast

29 - 600 kcal || 400

30 - 600 kcal || 300

31 - 550 kcal || 300

32 - 500 kcal || 300

33 - 500 kcal || 300

34 - 500 kcal || 400

35 - 900 kcal || fast

36 - 500 kcal || 300

37 - 450 kcal || 300

38 - 450 kcal || 200

39 - 450 kcal || 500

40 - 400 kcal || fast

41 - 400 kcal || 500

42 - 400 kcal || 400

43 - 350 kcal || 400

44 - 350 kcal || lq fast

45 - 350 kcal || 500

46 - 900 kcal ||400

47 - 350 kcal ||400

48 - 300 kcal ||400

49 - 300 kcal || 700

50 - fast. || fast

51 - 500 kcal || fast

52 - lq fast. || 700kcal

53 - 350 kcal || 400kcal

54 - 300 kcal || 600

55 - 300 kcal ||100

56 - 500 kcal ||300

57 - fast. || 300

58 - 300 kcal || 300

59 - 300 kcal || 300

60 - 300 kcal || 300

61 - 500 kcal ||300

62 - 300 kcal || 300

63 - 300 kcal || 600

64 - 400 kcal || fast

65 - 250 kcal || 400

66 - 350 kcal || 300

67 - 300 kcal || 300

68 - 700 kcal ||300

69 - 200 kcal || 500

70 - 300 kcal || 300

71 - 400 kcal || 300

72 - 300 kcal || 600

73 - 300 kcal || fast

74 - 400 kcal || 500 kcal

75 - fast || fast

(jak najdluzszy)

Ja zacznę od wersji dla początkujących bo jestem po recovery i musze sie znowu przyzwyczaic, pozniej zrobie dla zaawansowanych. Posty z podsumowaniem będą raczej codziennie!!

Chudej nocy/ dnia Motylki!!!

[panda-studiesmed]

New Semester, New Me (already failed lol) + 75 hard challenge

Heyaaaa, I'm backkk! I really missed posting during the break, but here we are again! This semester is gonna be a lot tougher than the first one (at least how I think), but we gotta push it through 🥲

This week has been pretty chill so far and I've only studied Anatomy and Biology (like 3h of studies at most lol)

Soo, as you may know since November I've probably had the most gut-wrenching time of my life (because of a breakup, low self esteem, university and whatnot) , that I've decided that it's time to really get my shit together and stop being a complaining ahh bitch! I made 75 hard challenge for myself and will share posts once a week with progress.

Here are the rules I made:

Study for at least 1h every day

Workout daily (gym, home workouts, runs etc)

Fasting [18/6]

7k steps a day

No energy drinks (THIS ONE THE HARDEST CHAT NGL)

Limit screen time (max 30min of TikTok per day!!)

I don't want to but I NEED to stick to this plan or else I'll fall even deeper in the depressive state I'm in...

[ediesguidetoeverything]

best workout playlists for the girlies

all spotify links dm for more <3

fresh lil morning reset

bad bitch energy

sad girl mix

oh she MAD mad

need some encouragement??

ultimate clean girl

⋆ ˚｡ ⋆୨♡୧⋆ ˚｡ ⋆

get that workout on you got this lovely