75 Medium Glow Up

75 Hard is just a little too hard for my liking… like yes I love a challenge, but I also love sleep, rest days, and not feeling like I “ruined everything” because life happened. So I’m doing a 75 Medium—a more approachable, realistic reset that still pushes me, but doesn’t punish me. 🤍

I’m posting this for accountability (and because I know I’m not the only one who wants structure without the all-or-nothing spiral). Save it if you want to join, tweak it to your life, or just use it as inspo for your own 75-day reset.

Why I’m Choosing 75 Medium

I’ve tried intense challenges before and the pattern is always the same: I start super motivated, then I miss one rule, then I feel guilty, then I quit. I don’t want that energy in my life anymore. I’m chasing progress, not perfection.

This version is built around habits that actually move the needle: movement, whole foods, hydration, sleep, mindset, and consistency. Not extremes. Not punishment. Just me proving to myself that I can commit… gently but firmly. ✨

My 75 Medium Rules (Realistic Edition)

I’m keeping the vibe similar to the classic 75 Medium templates people share, but I’m customizing it so it fits a real schedule. Here’s what I’m following for the next 75 days:

1) Movement: Workouts + Steps

Workouts: 5 workouts per week (Pilates or gym). Some weeks that might look like strength training, other weeks it might be more Pilates and mobility. The point is consistency, not perfection.

Daily steps: minimum 5,000 steps a day, with 10,000 as the goal. On busy days, 5k is my “keep the promise” number. On higher-energy days, I’m going for that 8k–10k range.

Also… I’m not above “sneaky steps.” Walking while on calls, parking farther away, a quick loop around the block after dinner, pacing while folding laundry. It all counts.

If I want to add a second mini-workout sometimes (like dancing, a quick Tabata-style session, or a short walk to hit steps), I can. But I’m not forcing two-a-days because that’s where I personally burn out.

2) Eating Clean (Without Making It Weird)

This is the part I’m most excited about because it affects everything: energy, mood, digestion, skin, workouts, sleep… all of it.

Weekdays: whole foods only, and no eating out on weekdays. That means I’m cooking at home and keeping meals simple. Not “perfect,” just intentional.

Weekends: one treat meal per week, only on the weekend. I’m not doing daily “little treats” that turn into a habit. One planned meal I actually enjoy, guilt-free.

Dairy: I’m keeping it no dairy (or at least very minimal depending on tolerance). This is a personal choice because I feel better when I limit it.

Protein goal: I’m aiming for 100+ grams of protein most days, or at minimum building each meal around protein. A simple trick I’m using: 32g+ protein per meal if I’m eating three meals. It adds up fast.

And yes, I’m tracking food when I need to. Not forever, not obsessively—just enough to stay honest and learn what my “normal” really looks like.

3) Hydration: Half a Gallon (Minimum)

I’m doing half a gallon of plain water daily as my baseline. Some people do 60–64 oz, some do 120 oz, some do a full gallon. I’m choosing a number I can hit consistently without feeling like I’m drowning.

My personal hack: I drink most of my water earlier in the day so I’m not waking up all night. If I wait until evening to “catch up,” it’s over.

Hydration is one of those habits that feels too simple to matter… until it does. Better workouts, better digestion, less random cravings, and my skin always looks more alive when I’m consistent.

4) Sleep: The Glow-Up Nobody Talks About

I’m prioritizing 7–10 hours depending on the season of life, but the goal is: enough sleep to feel human.

Some templates say 8–10 hours, some say 7+. I’m aiming for at least 7, and pushing closer to 8 when I can.

To make this easier, I’m adding two boundaries:

No phone the first hour after waking up (this one changes my whole day when I actually do it).

No electronics after 9pm (or at least dim lights, quiet time, and “wind down” mode).

I want my mornings to feel like mine again, not like I’m immediately stepping into everyone else’s noise.

5) Reading: A Small Daily Promise

I’m keeping reading simple: 10 pages a day or one chapter, depending on the book. Some days it’ll be 15–30 minutes, but I’m not making it complicated.

This is my “do something for my brain” rule. Even when motivation is low, I can read 10 pages. And it adds up fast over 75 days.

6) Supplements + Basics

Take vitamins and any daily meds (non-negotiable). This is one of those boring habits that makes everything else easier. When I skip the basics, I feel it.

I’m also keeping a simple “reset routine” on my hardest days:

Water + protein + steps + sleep. If I can do those, I’m still winning.

7) Progress Photos + Check-Ins (For Me, Not for Pressure)

I’m doing progress pictures—either daily or weekly depending on what feels healthy mentally. Some people love daily photos for consistency; some prefer weekly Sunday check-ins. I’m giving myself flexibility here because the goal is accountability, not obsession.

I also like monthly check-ins: energy levels, strength, mood, digestion, confidence. Because the scale doesn’t tell the whole story.

8) Mindset Habits: Gratitude, Affirmations, Journaling

This is where the “glow up” actually happens.

Gratitude: quick daily list—three things. Nothing fancy.

Affirmations: I repeat a few that feel true enough to hold onto, especially on days I want to quit.

Journaling: a short brain dump at night. Sometimes it’s messy. Sometimes it’s one sentence. The point is getting the noise out of my head.

And I’m adding one more rule I love: do something nice for myself and for someone else. It keeps me grounded and reminds me that self-improvement doesn’t have to be self-obsession.

9) Spending Rule: No Impulsive Spending

This one is huge for me because stress spending is real. My rule is:

No impulsive spending. If it’s not a necessity, I wait at least a week before buying. For necessities, I choose the cheaper option when it makes sense.

It’s not about never buying anything fun. It’s about not using purchases as a mood regulator. I want my “reset” to include my finances too, because money stress affects wellness more than people admit.

10) Social Media Limits (Because Doom Scrolling Steals My Life)

I’m not doing a dramatic “delete everything” moment, but I am limiting mindless scrolling. Less doom scrolling, more presence.

When I’m doing 75 Medium, I want my free time to actually refill me: walking, reading, stretching, meal prepping, getting ready, cleaning my space, calling a friend, going outside. The stuff that makes life feel like life.

My Weekly Structure (So I Don’t Overthink It)

I need a loose plan or I end up deciding everything in the moment, and “in the moment me” is not always the most disciplined version of me 😅

Workout plan idea:

2–3 days strength training (full body or lower/upper split)

1–2 days Pilates or yoga (core, mobility, posture)

Daily steps (5k minimum, 8k–10k goal)

Food plan idea:

Cook enough protein for 2–3 days at a time

Build meals around protein + fiber + color (veggies/fruit)

Keep snacks simple and intentional

Sunday reset:

Progress photo

Plan workouts

Grocery list

Quick tidy

What I’m Hoping to Feel by Day 75

I’m not putting a ton of pressure on the outcome. If I lose a few pounds, cool. If I don’t, also cool. My real goals are:

Feel healthier and more energized

Feel stronger (especially legs/glutes/core)

Feel more confident because I kept promises to myself

Have better routines around sleep, water, and food

Spend less impulsively and feel more in control

And honestly… I want that quiet confidence that comes from showing up even when motivation is gone.

If You Want to Join (Make It Yours)

The best part about 75 Medium is that it’s adaptable. If 10,000 steps is unrealistic, set a minimum you can actually hit. If you can’t do 5 workouts a week, do 3–4 and commit to walking. If reading 30 minutes feels like a lot, start with 10 pages.

The only rule I think matters most: pick promises you can keep. Because consistency is what changes you.

I’m treating this like a 75-day commitment to myself—because I deserve it, and I’m tired of waiting for the “perfect time” to start. 🌟