75-Day Soft Glow Up Challenge: Your Ultimate Guide
Welcome to the 75-Day Soft Challenge, a life-changing challenge designed to help you glow up! This challenge is intended to improve your life from the inside out, concentrating on your entire being—mind, body, and soul. The concept is straightforward: incorporate tiny adjustments into your daily routine while avoiding the stress that typically comes with major change.
You might have heard of the 75 Hard Challenge, which is known for its difficult program that includes 45 minutes of exercise twice a day and a strict diet. The 75 Soft Challenge, on the other hand, focuses on gentle and simple modifications that are applicable to your lifestyle and personal goals, prioritizing total well-being over physical endurance.
General Rules of the Challenge
The 75 Day Soft Glow Up Challenge revolves around four rules. Here is a summary of these rules. I will break them down further in the article and provide additional suggestions to spice up this challenge.
Nourish with Healthy Foods
Commit to 45 Minutes of Daily Exercise
Hydrate with 2 to 3 Liters of Water Daily
Read 10 Pages of a Book Each Day
How to include the general rules of this challenge?
1. Nourish with Healthy Foods
Making sure you’re eating right is key to feeling your best. Personally, I’m a big fan of the 80/20 rule: aiming for 80% of my meals to be packed with wholesome goodness, while leaving 20% for those delightful treats we all crave. This approach keeps me feeling balanced and satisfied without any feelings of restriction.
For optimal health and sustained energy, I make sure my diet is rich in protein, loaded with colorful fruits and veggies. While it’s helpful for some to track their nutrition closely, I’ve found that counting every calorie isn’t my thing. What’s crucial is finding a rhythm that suits your unique body and lifestyle—one that prioritizes nourishment while still leaving room for the joy of eating.
2. Commit to 45 Minutes of Daily Exercise
Moving every day is beneficial to both your physical and mental wellbeing. Find things that you actually like, whether it’s a relaxing walk around the park, a fun yoga or Pilates session, an energetic team sport, or a refreshing bike ride. If you wish to gain muscles, remember to incorporate some strength training. The goal is to customize your routine to your personal preferences in order to make it achievable and durable.
3. Hydrate with 2 to 3 Liters of Water Daily
Staying hydrated is so much easier when your water tastes good! Try infusing your water with fruit or add an electrolyte solution for extra flavor and benefits. Don’t forget that drinks like herbal teas and matcha lattes also contribute to your hydration. A good water bottle that keeps your beverages cold all day can really make a difference. I personally love using the Stanley Cup—it’s a game-changer for keeping drinks cold. You can check it out here: Stanley Cup.
4. Read 10 Pages of a Book Each Day
Make a habit of reading at least 10 pages of a book every day. It’s a fantastic way to unwind and grow. If you’re keen on self-improvement, here are a couple of my favorite reads that might inspire you: Atomic Habits by James Clear offers insightful tips on habit formation, and The Mountain Is You by Brianna Wiest provides profound self-reflection tools. These books have personally helped me see significant improvements in how I approach my day-to-day life.
Additional ideas to add to Your 75 soft Challenge:
Are 4 basic ideas not enough and you want to challenge yourself further? I created a list of extra ideas to add to your challenge.
For your skin:
Guasha
Guasha Ritual: Incorporate the ancient art of guasha into your skincare routine for improved circulation and lymphatic drainage. Gua Sha
Dry Brushing
Before your morning shower, take a few minutes to dry brush your skin. It’s a wake-up call to your body, sloughing away dead skin cells and stimulating blood flow. Dry Brush
Consistent Skincare Routine:
Morning and night, pamper your skin. A dedicated regimen that cleanses, hydrates, and protects your skin can work wonders.
For your mind and body:
Mindfulness or Meditation
Start or end your day with just 10 minutes of mindfulness practice to reduce stress and boost your inner calm.
Quality Sleep
Aim for 7-9 hours of quality sleep each night. Think of it as essential nighttime nourishment for both your skin and your soul.
Journaling
Keeping a journal of your journey can be incredibly therapeutic. It’s a great way to express your thoughts and track your progress.
Bullet Journal
If you prefer a structured approach to journaling, try a bullet journal. It’s perfect for organizing your thoughts, tasks, and goals. You can find a good one here: Bullet Journal.
Learning a New Skill
Challenge yourself by learning something new. This could be a hobby, a language, or a professional skill—anything that stimulates your mind and enriches your life.
For your nutrition:
Meal Prepping
Spend time each week preparing healthy meals to ensure you have nourishing food readily available Glass Food Storage Containers
Herbal Teas
Introduce a variety of herbal teas into your diet to hydrate and enjoy their health benefits.
Try New Foods
Once a week, try a new fruit, vegetable, or whole grain to diversify your nutrient intake.
For your physique:
Dynamic Stretching
Start or end your day with a 10-minute dynamic stretching routine to boost flexibility and ease muscle tension. This is great for improving circulation and can be particularly helpful if you spend a lot of time sitting.
How to keep yourself motivated and accountable:
Maintaining motivation and accountability during your 75-Day Soft Glow Up Challenge can seem daunting, but with the right strategies, you can stay on track with enthusiasm. Here’s how to keep the momentum going:
Establish a Structured Daily Routine
Map out your days to include time for skincare, nutritious meals, exercise, mental health practices, and plenty of restful sleep. This framework not only organizes your day but also ensures that you’re giving attention to all aspects of your well-being.
Celebrate Every Achievement
Got through a week of your new routine? That’s fantastic! Allow yourself a moment to revel in these accomplishments. Even the smallest victories deserve a victory dance or a treat. This kind of positive reinforcement keeps the journey joyful.
Find a Glow-Up Buddy
Journeying with a friend doubles the fun. You can support each other through the ups and downs, and it’s always nicer to have someone to share in your triumphs. Plus, it’s harder to skip a workout or reach for unhealthy snacks when someone is doing the challenge with you.
Track Your Progress Visually
Keep a chart, use an app, or maintain a journal. Visual reminders of what you’ve accomplished can be incredibly motivating. There’s a special kind of pleasure in crossing off tasks or adding a star to your progress chart—it’s a visual pat on the back.
Spice Up Your Routine
Routine is great, but variety is the spice of life—and your challenge. Experiment with new recipes, switch up your workout, or dive into a novel genre. A change can rejuvenate your routine and renew your enthusiasm.
Reflect Regularly
Take a moment each week to ponder on your experiences. How do you feel? What’s working, and what’s not? This introspection can reinforce why you started and what you’re gaining from the challenge, making the effort feel even more worthwhile.
Use Positive Affirmations
Begin your day with a few words of encouragement to yourself. Affirm your goals and your ability to meet them. This self-affirmation can be a potent tool to kickstart your day with positivity and purpose.
Plan a Reward
Give yourself something to look forward to—a celebration at the end of your 75 days. It could be as simple as a new book or as lavish as a weekend retreat. Let this future treat be a beacon that keeps you moving forward.
Share Your Journey
Talking about your experiences with friends or on social media can create a support network that’s invested in your success. Their cheers can help you power through tough days.
Be Flexible
Life is unpredictable. If you hit a bump, don’t give up. Adapt your goals and methods if necessary. The ability to pivot and adjust your plans is crucial to overcoming obstacles. Remember, this challenge is about growth and personal betterment, not perfection. Embrace each day of the challenge with kindness towards yourself, and you’ll find that motivation comes much more easily.
Conclusion
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