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75 Medium

 There are people out there doing 75 Hard-- waking up at 4:30 a.m., taking ice baths on purpose, and drinking enough water to raise the water table.


And then there are the rest of us. The ones that say, "I'll improve my life but I'm not military."              Enter 75 Medium--for the people who have goals, responsibilities, and a strong attachment to dessert. 75 Medium is the idea that you can change your habits without pretending that you are training for the Olympics. It's the middle lane between "do nothing" and "turn your life upside down on Monday.

It usually looks something like:

  • moving your body every day
  • drinking water, but not enough to require you to have a map of all the public restrooms
  • eating mostly real food that didn't come from a gas station
  • reading or doing something that is good for your brain
  • taking progress photos is you remember, and if you don't--oh well!
In other words, progress without misery.
I chose 75 Medium over Hard because life is hard enough already. I mean, figuring out what every group text is talking about, remembering why I walked into the kitchen, keeping those plants alive that swore they were "low maintenance", and deciding what's for dinner for the 15,000th time! I didn't need a challenge that would yell at me. I needed something that would say, "You're doing great. Go take your walk and then go eat your taco."
Somewhere along the way we started believing that if change isn't dramatic, it doesn't count. But real life changes look like, taking a walk instead of scrolling, drinking water instead of soda, going to bed earlier than your phone wants you to, and getting back on track on a messy day instead of quitting entirely.
The small changes will add up quietly. Your jeans may fit better, your mood may lighten, your energy sneaks back in, you don't feel as winded when walking up stairs, and you don't need recovery time after bending over to tie your shoes :) No ice baths required. No 4 a.m. wake up calls. No crying in the pantry. Just consistency...and a sense of humor.

If you love “hard,” go for it. Climb mountains, flip tires, swim in frozen lakes.

But if you’re juggling grown kids, grandkids, church events, grocery shopping, relationships, laundry, and the occasional existential crisis, then 75 Medium is not laziness — it’s wisdom.

✅ 75 MEDIUM – PRACTICAL DAILY CHECKLIST

Goal: Build better habits for 75 days without losing your mind, joy, or social life.

🏃‍♀️ 1. Move Your Body (30 minutes total)

✔ Walk (outside counts extra)
✔ Stretch
✔ Clean like company is coming
✔ Play with grandkids
✔ Light strength, yoga, or “YouTube fitness”

Note: This is movement, not punishment.

💧 2. Drink Water

✔ Aim for 6–8 glasses
✔ Coffee still allowed (we’re reasonable)
✔ Flavor packets count if it helps you drink it

🍽 3. Eat Like You Care (Most of the Time)

✔ Prioritize protein, fruits, veggies
✔ One treat allowed — enjoy it, don’t hide it
✔ Stop when full (this takes practice)

Rule: No spiraling if a meal goes sideways.

📖 4. Feed Your Mind (10 minutes)

✔ Read something encouraging or educational
✔ Devotional, book, article, or audiobook
✔ Journaling or quiet reflection also counts

🧠 5. One Intentional Habit

Choose one each day:

  • ☐ Go to bed earlier

  • ☐ Pray or meditate

  • ☐ Tidy one space

  • ☐ Limit social media

  • ☐ Step outside for fresh air

  • ☐ Do something just for you

📸 6. Optional: Progress Check-In

✔ Weekly photo or journal note
✔ Focus on how you feel, not just how you look

❤️ 7. Grace Rule (Mandatory)

✔ Missed a day? You resume, not restart
✔ Progress > perfection
✔ Life happens — this plan bends

🗓 WEEKLY RESET (once a week)

  • ☐ Review what’s working

  • ☐ Adjust what’s not

  • ☐ Prep food or schedule walks

  • ☐ Celebrate small wins


Life is already full.
Self-improvement shouldn’t require suffering to count.

So, here’s to 75 days of reasonable effort, stretchy pants, long walks, laughter, and grace.

That’s my kind of challenge.


Much Love,

Beth

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