Welcome to round 2 of my journey with the 75 medium challenge! I did the 75 medium challenge at the beginning of 2024 and was so happy with my results and that it kick-started me into maintaining healthy habits that carried me through the year. I decided that I wanted to start this year with another round of 75 medium, but I modified the rules a bit from last time. Here is a post with my rules from 2024:

The 75 Medium Challenge: Rules and FREE Downloadable Checklist Tracker!

If you want to follow along for my weekly updates of what I eat, tips, how the challenge is going, workouts, etc. You can follow the blog via email (see the right sidebar) or you can keep an eye on this 75 medium tab where everything will be grouped. Plus all of my meals and everything from round 1 are there already!

I also want to note that these are arbitrary rules for 75 days that I’m holding myself to. If you want to embark on this challenge or any fitness or wellness endeavor, make sure you talk to your healthcare professional first!

@saraannsutton Replying to @Sarah Aynsley Jolley 75 medium round 2 with some slightly changed rules! If you wanna follow along, perhaps follow on the other app 😅🥲 #75medium #75hard #fitnessmotivation ♬ original sound – Sara Ann Sutton

My 75 Medium Rules (Updated and Revised for 2025!)

• Exercise 6 days a week with 1 day of active recovery
  • 3 of the workouts every week are weight training/strength training
  • The other 3 workouts every week are 35-45 minutes long and can be anything that gets me to break a sweat such as Pilates, brisk walk outside, cycling, Yoga, jogging, etc.
  • Active recovery day can be anything from cleaning the house a good part of the day, taking a long walk at the park, etc. Just as long as I’m not on my butt all day!
• Drink 120 oz of water every day (for me this equates to filling up my 40 oz tumbler 3x/day)
• No strict diet per say– but prioritize protein and fiber
• Balance carbs with a protein (and potentially fat)
  • This was something I learned when I was pregnant with Theo and got diagnosed with gestational diabetes. When you pair something that has more carbs with something higher in protein, it lessens the blood sugar spike that your body responds with. By lessening that blood sugar spike, it help with weight maintaining or weight loss (depending on your goal). For example: pairing an apple (although fruit, has carbs from natural fruit sugars) with peanut butter (good source of fat and protein) helps to lessen the blood sugar spike your body would have than if you had simply had an apple alone!
• Aim for 0 alcohol but 1 drink socially per week is OK
• Read to sleep instead of scrolling
• Bedtime of 11 pm and wake up at 6:30 am every day
• Red light therapy 3-4x/week (I use this panel from Hooga that I love)
• 10 pages of non-fiction every day or 10 minutes of non-fiction audio-book
• Tidy home daily– this sounds pretty simple, but I’ve been so exhausted at the end of the day, that I often am leaving out messes that wouldn’t take me long to pick up. I’m not talking a deep clean daily, but a daily tidy of something helps maintain my sanity.

Here is a checklist I made with my rules that I made for myself if you want to embark as well! All you need to do is right click on the image to save it to your computer, tablet, or phone, and then you can print it!

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