#75 Hard

[vskitty]

custom 75 hard: day 4

workouts

full body: everyday full body pilates - 10 min

arms: slim arms in 1 week - 10 min

posture & flexibility stretches

full body stretch for flexibility - 20 min

step count:

8.5k steps

fasting

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

no

notes: I went out with friends :)

hydration

water intake: 3 litres

food

breakfast/lunch: scrambled eyes

snack: popcorn

dinner: quinoa salad and veggie sausages 

notes/photo description or recipe:

reading

did i read 10+ pages today: yes

weight & health tracking

weight: 57.9 kg

zone minutes: 94 minutes

supplements

supplements taken today:

women’s probiotics

women’s multivitamins

b12

sleep quality

hours of sleep: 9 hours

quality: good

clean & tidy

did i clean and tidy my space today: yes

notes on what i tidied or improved: vacuum and tidy

[angerieque]

[sincerelyygigi]

[ediesguidetoeverything]

go get that summer bod girl 75 hard starts now

🤍🤍🤍🤍

[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

[finnnothuman]

Still doing 75 hard, done on October 18th! Ignore my apartment, lol I’m moving 🤪

[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

[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!!!

[valent1nas]

My ins and outs for 2025

Ins

Prioritising myself

Saying no

Self respect

Going to the gym regularly

Eating clean

Studying

Going on walks

Self care and going on self dates

Confidence

Decentering men from my life

Reading more books

Drinking more water

Calling out bad behaviour

Expressing emotions and feelings

Taking more pictures

Outs

People pleasing

Toxic relationships

Excessive drinking

Procrastination

Bad sleep schedules

Binge eating

Picking at skin and nails

Negative self talk

Spending lots of time on social media

Face editing filters

Being overapologetic

Comparing myself to others

[vskitty]

custom 75 hard: day 3

workouts

warm-up: everyday full body pilates - 10 min

strength:

ballet back & arms sculpting workout - 10 min

ballet legs & core workout - 20 min

flexibility stretches

full body stretch for flexibility - 20 min

fasting

stuck to my fasting window (12 pm - 7 pm):

yes

hydration

water intake: 3 litres

food

lunch: konjac noodles with tofu mushroom sauce (266 cals)

snack: plum and watermelon (156 cals)

dinner: chickpea & sweet potato koftas+ potato and sweet potato + quinoa salad (525 cals)

dessert: choc chia seed pudding (364 cals)

notes/photo description or recipe: (approx 1310.5 cals)

reading

did i read 10+ pages today: yes

book & page count: the girls by emma cline - only 10 i was so tired :(

weight & health tracking

weight: 58.2 kg

zone minutes: 10 minutes

supplements

supplements taken today:

women’s probiotic

women’s multivitamin

b12

iron

sleep quality

hours of sleep: 8 hours

quality: good

clean & tidy

did i clean and tidy my space today: yes

notes on what i tidied or improved: vacuum and tidy

hobby: creative writing

[becoming-happy-for-myself]

75 Soft-Challenge 🍁

Daily rules for the next 75 days:

Drink 3 Liters of water

Read 10 pages of any book

Move your body for 45 minutes

Follow a healthy diet

Other rules:

Alcohol only on social occasions

1 cheatmeal a week

This challenge is the "softer" version of the 75 Hard challenge.

Starting weight: 72,3 kg / 159 lbs

The last few months I have been working on building better habits. I've been working out on my crosstrainer/going for walks 4-5 times a week and I've been eating better during the challenge me and my boyfriend agreed on. Since then, the sodas and snacks have found their way back into our household, so that's been a little disappointing.

My healthy diet will basically be that I try to cook as many meals as possible myself (no fast food or frozen pizzas etc.), and I try to always include a variety of vegetables and stay away from things like heavy cream, milk or butter. I will also only drink water (and my morning coffee) or tea, no more sodas or sugary iced teas. And snacks like chocolate, chips or gummy bears are also only allowed as the weekly cheatmeal.

For my daily 45 minute movement/exercise I will either go for a walk, use my crosstrainer/elliptical or do at home workouts (Ringfit Adventure on the Nintendo Switch has been a fun way to workout for me!).

I've started the challenge yesterday, on October 1st. The end of the challenge will be in the middle of December. I'm very excited to go into these colder and cozy months with the plan to be the best version of myself before the year is over! 🍂✨

[luckbr1nger]

my 75 hard ♡

75 hard is a challenge to push yourself to do a series of hard habits every single day for 75 days. If you fail one day, you start again until you complete 75 consecutive days successfully!

My challenges for the next 75 days are focused on healing my hormones and introducing healthy habits that I want to extend beyond the next 75 days

START DATE: 20/01/2025

Challenge:

nutrition

Stick to the Balance Plan meal plan (this is a low GI, hormone and PCOS friendly meal plan from The Balance Plan book)

No diet coke!! I have such an addiction

2 litres of water every day

one cheat day every week

vitamins and medication

multi-vitamin

3 b12 tablets each day

antidepressants

2g inositol

sleep gummies

fitness

45 minute exercise every day, on rest days this can be yoga or a low intensity exercise

Aim for a minimum of 6000 steps each day

Take a progress photo every week

Stretch for mobility daily!

other

minimum 7 hours of sleep each night, I struggle with sleep so bad!

1 chapter of a book each day minimum

study greek or italian every day, alternating

stick to my low buy rules

I also want to stick to posting my weekly and monthly goals and ideally a daily post to keep me on track 💖

[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

[pinkchampagne]

♡ 365 Soft ♡

Pink Champagne's Personal Development Plan

updated december 6, 2024

this is my version of 75 Hard, modified for a realistic approach to long-term personal development and self-improvement. though i was inspired by the structure of 75 Hard, this isn't a short-term challenge. i've organized this plan as a lifestyle blueprint that can be continued for longer than 75 days.

unlike a crash diet or a challenge intended to be started and stopped over and over again, this set of guidelines can be easily implemented into one's life, and here’s why:

i will not lie and say i don't care about physical appearance, but the focus of this strategy is to feel better and improve overall health. my plan explicitly outlines which foods to gravitate towards and which to cut back on. there are no bad foods; this is just what works for me.

crash diets and workout challenges might produce the superficial results you want, but implementing a health strategy that focuses on the big picture is more beneficial in the long run. i’m easing into it, allowing cheat days, and not setting a 75-day timeline. give yourself grace and celebrate your wins.

i love the basic concept and structure of 75 Hard, however, progress pictures are generally most helpful for those who are trying to improve their physical appearance. since this is a long-term plan prioritizing health over appearance, i replaced this section with one on consistency in general, focusing on routines and habits. i also added a self care section because that’s extremely important to me. i will continue updating this post.

with healthy habits comes a healthy body and mind. take care of yourself and you will reap the benefits, mentally and physically.

🫧 DIET

alcohol:

weekends only

never alone

water between drinks

no shots/shooters/bombs etc.

5 drink limit

be mindful of who you're with; do they encourage good habits/behavior?

cut back on the following significantly:

sugar

dairy

carbs

red meat

processed foods

caffeine

exceptions: feta, parmesan, greek yogurt, kefir, mayo, bacon, honey, matcha, celcius

notes:

begin taking marine collagen and chlorophyll for skin and hygiene

increase fruits and veggies: romaine lettuce, tomatoes, green peppers are my focus right now.

increase protein intake: chickpeas, peanut butter, eggs, black beans.

honorable mentions: oats, blueberries, avocado, sweet potato, carrots, broccoli, spinach, kale, white meat, kombucha

🫧 WATER

100 oz a day. i'm purchasing a brita faucet filter and a new water bottle to encourage this goal.

🫧 WORKOUT ROUTINE

mondays, wednesdays, fridays:

30 donkey kicks, each side

30 fire hydrants, each side

3x

tuesdays & thursdays:

30 second plank

30 second side plank, each side

30 crunches

3x

notes:

sometimes i do my ab workout on saturday or sunday as well to get a third one in.

i plan on working cardio and physical therapy exercises into this routine eventually.

i’m thinking of purchasing a home pilates reformer!

🫧 SELF CARE

skin

wash face twice a day + use zit stickers

rhassoul clay/charcoal/honey face masks

sheet masks

actually use my quartz roller

ice roller, gua sha, steamer

red light therapy!!

body

exfoliating body scrub

first aid beauty kp bump eraser for legs

glycolic acid for legs + under arms

pumice stones for feet

misc.

continue getting hair cut every month and a half

be more consistent with brow waxing

get rid of old clothes + build new wardrobe

🫧 KNOWLEDGE AND GROWTH

daily podcast playlist

personal development podcasts & youtube - listen to at least one ep/vid a day

date yourself instead podcast – lyss boss

hail yes podcast

hailey gamba on youtube

thewizardliz on youtube

tam kaur youtube + self obsessed podcast

books - 30 minutes a day

freedom is a constant struggle - angela davis

a people's history of the united states - howard zinn

i'm taking book and podcast recs!

🫧 CONSISTENCY

follow budget

follow morning, evening, bedtime, and weekend routines

meal prep for weekday lunches: couscous salad with chickpeas, feta, sundried tomatoes and white wine vinegar + lemon juice dressing

create & post content every day ♡