The 75 Medium Challenge: How to transform your mind and body

June 4th, 2024

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Losing weight or becoming a fitter healthier you is never easy. If you’ve been searching for a way to do all of this but are finding it hard, a 75 medium challenge might be just what you need.

Think of the perfect blend between the famous 75 hard and 75 soft challenges. The 75 hard challenge is a mental, fitness and health program that involves you staying committed to 5 daily tasks done every single day for 75 days. If you skip a day or forget one of the daily tasks, that means you need to start all over again. It’s called “hard” for a reason!

The 75 medium challenge is a modified version of this which gives you the right amount of commitment but with a bit more flexibility. It’s great for you if this is your first time and you want to work your way slowly into the 75 hard without it being so intense. This challenge has the potential to transform your mind and body in 75 days if you stay committed.

Whether you’re looking to improve your fitness, sharpen your mind, or just build healthier habits that doesn’t have you keeled over on the floor after the first session, this challenge is definitely for you.

If this sounds like something you’re into, I am going to help you along the way with a free 75 medium challenge tracker. Let’s look at all things 75 medium together and use our tracker to keep you organized and motivated every day of the challenge.

Origin of the “75” Challenge

Announced by Andy Frisella on his podcast “Real AF”, The “75 Hard Challenge” was part of a larger series of programs Andy calls the “Live Hard” program. Andy’s a motivational speaker, entrepreneur, and the host of the  podcast who designed it as a mental toughness program.

The intent? To build grit, discipline, and perseverance. The program’s aimed at improving both your physical and mental resilience by introducing daily tasks that cover diet, exercise, reading, water intake, and other habits.

The whole point of the challenge is to push you to your limits and force you into a state of commitment and consistency, regardless of your circumstances. Although it seems harsh, his idea was to improve people’s control over themselves as a whole. By pushing yourself in such a way, you’ll realise how capable you are and how much in charge of your whole life you are. 

Considering how intense this 75 hard challenge seems, it’s no wonder over the years people have worked on their own variations. Enter the 75 Medium Challenge…

The Rules of the 75 Medium Challenge

While the 75 Medium Challenge isn’t an official program, there are still a set of general rules that you should stick to while you complete it. Think of it as a more moderate and balanced approach to your own personal development.

  1. Exercise: Move your body for 45 minutes every day. You choose the exercise and intensity but be sure to choose something you enjoy so you’ll actually stick with it.
  2. Diet: Make healthy food choices! Yes, significantly reduce the amount of junk you eat and focus on moderation and nutritional choices.
  3. Water Intake: Down about Half a gallon or 3 litres of water every day.
  4. Reading: Try to read 10 pages or 10 mins of a non-fiction book per day to stimulate your mind.
  5. Alcohol and Cheat Meals: Rather than eliminate these completely, limit them; moderation is key.
  6. Sleep: Aim for at least 7 hours of sleep every night. Rest and recovery are an important factor in your 75 Medium journey 
  7. Mindfulness: Practice mindfulness everyday for 10 minutes. Whether you fancy meditation, mindful walking or journaling, the aim here is to reduce stress and improve your mental state.

How to Successfully Achieve Your Goals in This Challenge

I promise you, starting the 75 Medium Challenge doesn’t need to be scary. I wrapped my own version of the challenge a year ago now and there are some things that really helped me but some things I also got completely wrong. So, if you’re thinking about starting, here’s how I kicked things off and what really worked for me: 

1. Be sure to set clear intentions: It’s important that you set out exactly what you want to get out of this. Don’t dive in head first, without a clear plan. Are you focusing on fitness, mental health, or maybe a bit of both? Not only does this help you to follow some sort of direction but it’ll keep you ultra motivated. 

2. Sort of your space and get your ‘ish together: Your environment MUST support your challenge and not interfere with it. For example:

  • While you’re exercising, designate a specific area.
  • Eliminate the stress you inevitably get when you have to think about what to eat or cook and prep your meals.
  • Make a plan to practice mindfulness at a set time everyday. Make sure you don’t have any other commitments.

You’ll be surprised how focused you’ll be with everything in place ready to go. While you’re at it lay out your clothes, get your water bottle ready, books for your reading list, and of course, download your 75 Medium Challenge tracker.

3. Start Small: Please don’t overwhelm yourself on day one. Ease into the challenge by starting with manageable workouts, simple meals and a schedule you’re actually able to follow. You’ll notice the challenge says 45 mins of exercise but it doesn’t dictate which exercise or how intense you go in. Each day, you’ll then be able to add a little bit more each time. 

4. Review and Adjust: During my time with the challenge, I found it really useful having regular ‘check ins’ with myself. It doesn’t take long, maybe 5 minutes, but I would review what I had been doing so far and then adjust the plan going forward. For example, I noticed eating as soon as I woke up was leaving me tired and prone to snacking more. So I started drinking as much water as soon as I woke up and then having breakfast around 11am. For some reason that worked for me, it’s important to do what works for you. What is working and what isn’t?

Remember, the 75 Medium Challenge is about improving yourself while enjoying the journey. 

Free 75 Medium Challenge Tracker

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Excited to get started with your 75 Medium Challenge? I’ve created a completely FREE tracker guide to help you stay on track and reach your goals, whatever they might be. Here’s your ultimate guide to using the free tracker I’ve put together for you. This tracker is packed with helpful templates such as a daily log, weekly meal plan and progress tracker to help you stay motivated every step of the way.

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Contents Page

Everything is neatly organized and hyperlinked for easy navigation. You can jump straight to any section you need without flipping through pages.

My Goals

Set clear, achievable goals right at the outset. Writing down what you want to accomplish makes it more tangible and keeps you focused.

75 Medium Challenge, fitness journey, wellness tracker, healthy habits, daily exercise, nutrition planning, mindfulness practice, goal setting, personal growth, transformation journey, motivation, self-improvement, progress tracker

My Transformation

This section is for your before and after photos, weight, and measurements. It’s a fantastic way to visually track the changes in your body and celebrate your progress.

Inspo Board

Create a visual collage of your motivation—be it quotes, images, or anything that keeps you fired up to push through the 75 days.

Track Your Progress

Here, you’ll list each rule or habit and mark your daily adherence over the course of 75 days. It’s a straightforward way to ensure you’re sticking to the plan.

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Weekly Tracker Pages

  • 75 Medium Challenge (Week by Week): Break down your challenge week by week to manage it more easily.
  • Meal Planner (Week by Week): Plan your meals weekly to stay on top of your diet.
  • Reading Tracker: Keep a log of what you’re reading or listening to each day as part of your personal development.

75 Medium Challenge, fitness journey, wellness tracker, healthy habits, daily exercise, nutrition planning, mindfulness practice, goal setting, personal growth, transformation journey, motivation, self-improvement, progress tracker

75 Medium Challenge Tracker (All 75 Days)

This page gives you an overview of all 75 days on one sheet, helping you see your overall progress at a glance.

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Workout Log

Record your daily workouts to track the type, duration, and intensity.

Bonus Pages

  • Wellness Tracker, Mood Tracker, Sleep Tracker: These help you monitor other aspects of your health.
  • Weight Log, Weight-loss Tracker: Track your weight changes.
  • Journey in Photos, Check In & Review: Document your journey visually and reflect on your progress.
  • Step Tracker, Water Tracker, Period Tracker: Keep tabs on your physical activity, hydration, and menstrual cycle.
  • Grocery List, To Do List, Recipes: Organize your shopping, daily tasks, and meals.
  • Notes Pages: Extra space for any additional thoughts or plans.

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This tracker is more than just a tool; it’s your daily companion on the journey to a better you. With each section designed to keep you honest and inspired, you’re set up for success from day one. Let’s make these 75 days count!

Download your Free 75 Medium Challenge Tracker in our Freebie Library

Essential Tools to Supercharge Your Success

I personally love self help books and podcasts and read/listen to them as often as I can. There are a few that really helped me through this challenge and I think they could really help you too..

  • Books:

    • Atomic Habits by James Clear: This book is golden and not just for while your completing the challenge. It’s super simple tips that’ll help you use habits to follow through with your plan and reach your goals. 
      The 75 Medium Challenge: How to transform your mind and body
    • The Power of Habit by Charles Duhigg: Have you ever thought about where our habits come from and how they are actually used to drastically improve your life? Charles book focuses on just that and the info in this book is scientifically-backed, so it’s legit! If you want to learn how to successfully form the habits you need to be successful, then this book is for you. 
  • Podcasts:

    • The Habit Coach with Ashdin Doctor: I promise you, this podcast hits home right from the introduction. Ashdin Doctor will give you quick, practical tips that happen to fit right into your daily routine. Ideal right? Forget the complex habit-building strategies, he breaks everything down into bite-sized easy to follow chunks, which is especially ideal if your a 75 Medium Challenge beginner. 
      The 75 Medium Challenge: How to transform your mind and body

    • Feel Better, Live More with Dr. Rangan Chatterjee: Chatterjee looks at simple and effective ways to significantly enhance your well-being. It’s refreshing to learn how we can focus on the small changes that can make a big impact on your health and happiness. If you like to be inspired every single day and want to win at life, check out the podcast.

Wrapping up

You now have everything you need to dive into the 75 Medium Challenge. It doesn’t matter if your aim is to get fit, give yourself a much needed uplift or just add a boost of positivity, this challenge could really help you become the best version of you! 

Don’t just think about it, be about it! Start today—no need to wait for a special occasion or the perfect moment. Your journey of transformation is just 75 days away. Use the tracker, follow the tips, and keep soaking in the wisdom from our recommended reads and listens. You’re not alone in this; the whole community is here to cheer you on.

Let’s make these next 75 days count! Remember, every small step counts and the most important thing is to keep trying – don’t give up! 

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