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.
