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I Tried the 75 Soft Challenge and Here's What Happened

Discover how one wellness influencer transformed her lifestyle with the 75 Soft Challenge.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Amanda Castillo
FACT CHECKED BY Christopher Roback
Fact-Checked

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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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You're probably familiar with the feeling of wanting to improve your fitness and health but finding traditional challenges too restrictive or intense. That’s where the 75 Soft Challenge comes in, offering a more approachable and sustainable way to make lasting changes. Wellness influencerAmanda Castillo took on this challenge in a popular video and found it to be a perfect balance between structure and flexibility. Her experience highlights how the 75 Soft Challenge can help anyone build healthier habits without the overwhelming pressure of perfection or burnout.


The 75 Soft Challenge: A Manageable Approach to Fitness

The 75 Soft Challenge is a modified version of the more intense 75 Hard Challenge, designed to help people develop healthier habits in a more sustainable way. According to the Cleveland Clinic, this challenge offers a more accessible approach to improving one's lifestyle without the rigid rules and potential for burnout associated with its predecessor.

Key Components of the 75 Soft Challenge

The 75 Soft Challenge consists of four main rules to follow daily for 75 days:

  1. Eat well and only drink alcohol on social occasions
  2. Exercise for 45 minutes per day (one day can be active recovery)
  3. Drink 3 liters of water daily
  4. Read 10 pages of any book each day

Unlike the 75 Hard Challenge, if you miss a day or don't follow the rules perfectly, you don't have to start over. This flexibility allows participants to focus on overall progress rather than strict adherence.

Benefits of the 75 Soft Approach

Dr. Matthew Sacco, a health and sports/performance psychologist quoted by the Cleveland Clinic, emphasizes the importance of tackling small changes over time: "When you're trying to make improvements, it's better and more helpful if you try to tackle one small thing at a time until you start to feel comfortable and get better over time". This approach helps build confidence and motivation, making it easier to maintain healthy habits in the long run.

Amanda's Experience with the Challenge

Amanda, in her video, shares her personal journey with the 75 Soft Challenge, offering insights into the real-life application of these principles. "I decided to do this challenge as a personal challenge to myself," she explains. "It's wild because I look back at my before and I saw no issues. I wanted to get toned, that's for sure. I wanted to go to the gym regularly. I wanted some muscle. I wanted abs. I mean, we all want abs."

Embracing the 'All or Nothing' Mentality

The flexibility of the 75 Soft Challenge resonated with Amanda's approach to self-improvement. "I am an all or nothing kind of person," she admits. "I can't gradually go into things, I just have to do it straight on. So I feel like when it comes to this challenge, some of the rules can differ."

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Initial Motivation and Obstacles

Amanda's dedication to the challenge was evident from the start. "I was so motivated in these first two weeks. I was not missing a workout. I was getting into my reading," she recalls in the video. However, like many people, she faced obstacles along the way. "I went to the outside lands, and it was so much fun. I saw Kendrick Lamar and Lana Del Rey; I danced at Odessa. It was just so much fun... So I tried to work out while I was there, but it was honestly just hard going to work out and then also trying to get ready for the festival."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Perseverance and Progress

Despite these challenges, Amanda persevered. "Today marks my six weeks of this challenge," she shared midway through. "I will say I feel like my physical progress isn't as drastic as I thought it would be, but I'm definitely getting stronger. I feel that for sure."

Adapting Workout Routines

Amanda's approach to workouts evolved during the challenge. "I ended up doing my own workout routine. I didn't know a bunch of workouts, so I dove into so many TikTok workout routines, a lot of YouTube workout routines, and I just pretty much copied and pasted and did whatever felt right to me," she explains. This adaptability helped her stay consistent with her exercise routine.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Gradual Dietary Changes

Regarding nutrition, Amanda made gradual changes. "I do want to emphasize that I also did not change my diet whatsoever, but something that I have changed is I have been just trying to consume more protein in the form of protein powder," she notes in the video. "I will say I have been drinking less. I still go out with friends, but if I do grab a drink, it'll be a tequila soda trying to keep it very low cal."

Beyond Physical Changes

As the challenge progressed, Amanda noticed significant changes beyond just her physical appearance. "I've been sleeping better. My energy's been higher. I love working out. Now, if a day goes by without me working out, it feels weird," she shares in the video. "But I would say the biggest change for me is just my relationship with working out and with food and how much better it's been. I actually crave healthy food now. It's really wild to me how we can condition our bodies to live and eat a certain way."

The Power of Consistency

Reflecting on her journey, Amanda emphasizes the importance of consistency over perfection. "It's not about being perfect, it's just about doing it, about being consistent. Even if it's going to the gym for 10 minutes or eating a salad covered in ranch, whatever, at least you're doing something that's a little bit better than what you were doing previously."

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Sustainable Lifestyle Changes

Amanda's experience with the 75 Soft Challenge demonstrates how a more flexible approach to fitness and wellness can lead to sustainable lifestyle changes. "I am just so thankful for what I've gained from this challenge," she concludes. "I'm definitely going to continue doing it. Some parts of it." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

You're probably familiar with the feeling of wanting to improve your fitness and health but finding traditional challenges too restrictive or intense. That’s where the 75 Soft Challenge comes in, offering a more approachable and sustainable way to make lasting changes. Wellness influencerAmanda Castillo took on this challenge in a popular video and found it to be a perfect balance between structure and flexibility. Her experience highlights how the 75 Soft Challenge can help anyone build healthier habits without the overwhelming pressure of perfection or burnout.


The 75 Soft Challenge: A Manageable Approach to Fitness

The 75 Soft Challenge is a modified version of the more intense 75 Hard Challenge, designed to help people develop healthier habits in a more sustainable way. According to the Cleveland Clinic, this challenge offers a more accessible approach to improving one's lifestyle without the rigid rules and potential for burnout associated with its predecessor.

Key Components of the 75 Soft Challenge

The 75 Soft Challenge consists of four main rules to follow daily for 75 days:

  1. Eat well and only drink alcohol on social occasions
  2. Exercise for 45 minutes per day (one day can be active recovery)
  3. Drink 3 liters of water daily
  4. Read 10 pages of any book each day

Unlike the 75 Hard Challenge, if you miss a day or don't follow the rules perfectly, you don't have to start over. This flexibility allows participants to focus on overall progress rather than strict adherence.

Benefits of the 75 Soft Approach

Dr. Matthew Sacco, a health and sports/performance psychologist quoted by the Cleveland Clinic, emphasizes the importance of tackling small changes over time: "When you're trying to make improvements, it's better and more helpful if you try to tackle one small thing at a time until you start to feel comfortable and get better over time". This approach helps build confidence and motivation, making it easier to maintain healthy habits in the long run.

Amanda's Experience with the Challenge

Amanda, in her video, shares her personal journey with the 75 Soft Challenge, offering insights into the real-life application of these principles. "I decided to do this challenge as a personal challenge to myself," she explains. "It's wild because I look back at my before and I saw no issues. I wanted to get toned, that's for sure. I wanted to go to the gym regularly. I wanted some muscle. I wanted abs. I mean, we all want abs."

Embracing the 'All or Nothing' Mentality

The flexibility of the 75 Soft Challenge resonated with Amanda's approach to self-improvement. "I am an all or nothing kind of person," she admits. "I can't gradually go into things, I just have to do it straight on. So I feel like when it comes to this challenge, some of the rules can differ."

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Initial Motivation and Obstacles

Amanda's dedication to the challenge was evident from the start. "I was so motivated in these first two weeks. I was not missing a workout. I was getting into my reading," she recalls in the video. However, like many people, she faced obstacles along the way. "I went to the outside lands, and it was so much fun. I saw Kendrick Lamar and Lana Del Rey; I danced at Odessa. It was just so much fun... So I tried to work out while I was there, but it was honestly just hard going to work out and then also trying to get ready for the festival."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Perseverance and Progress

Despite these challenges, Amanda persevered. "Today marks my six weeks of this challenge," she shared midway through. "I will say I feel like my physical progress isn't as drastic as I thought it would be, but I'm definitely getting stronger. I feel that for sure."

Adapting Workout Routines

Amanda's approach to workouts evolved during the challenge. "I ended up doing my own workout routine. I didn't know a bunch of workouts, so I dove into so many TikTok workout routines, a lot of YouTube workout routines, and I just pretty much copied and pasted and did whatever felt right to me," she explains. This adaptability helped her stay consistent with her exercise routine.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Gradual Dietary Changes

Regarding nutrition, Amanda made gradual changes. "I do want to emphasize that I also did not change my diet whatsoever, but something that I have changed is I have been just trying to consume more protein in the form of protein powder," she notes in the video. "I will say I have been drinking less. I still go out with friends, but if I do grab a drink, it'll be a tequila soda trying to keep it very low cal."

Beyond Physical Changes

As the challenge progressed, Amanda noticed significant changes beyond just her physical appearance. "I've been sleeping better. My energy's been higher. I love working out. Now, if a day goes by without me working out, it feels weird," she shares in the video. "But I would say the biggest change for me is just my relationship with working out and with food and how much better it's been. I actually crave healthy food now. It's really wild to me how we can condition our bodies to live and eat a certain way."

The Power of Consistency

Reflecting on her journey, Amanda emphasizes the importance of consistency over perfection. "It's not about being perfect, it's just about doing it, about being consistent. Even if it's going to the gym for 10 minutes or eating a salad covered in ranch, whatever, at least you're doing something that's a little bit better than what you were doing previously."

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Sustainable Lifestyle Changes

Amanda's experience with the 75 Soft Challenge demonstrates how a more flexible approach to fitness and wellness can lead to sustainable lifestyle changes. "I am just so thankful for what I've gained from this challenge," she concludes. "I'm definitely going to continue doing it. Some parts of it." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose 50 pounds in just over two months? Drew Escarcega, Founder of Photobooth101 and the YouTuber behind Hustle With Drew, lost a whopping 50 pounds in 75. How did he do it? According to the influencer and entrepreneur, he lost weight fast on the 75 Hard Challenge. “I'm gonna talk about my experience doing the 75 hard challenge and exactly why you should do it too,” he says at the start of the clip.


What Is 75 Hard?

He starts by breaking down what 75 Hard is. “It's basically a challenge where you have to do these things I'm about to mention every single day for 75 days. And if you miss one, you have to go back to day one.

Follow a Strict Diet, No Cheating

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say NoShutterstock

The first thing you have to stick to is you have to follow a diet. There's also no cheat meals or no alcohol whatsoever,” he says. “So I really wanted to do this challenge because I wanted to force myself to start eating better basically.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Do 2, 45-Minute Workouts Per Day

Man in fitness wear exercising near Manhattan. Healthy exercises. Active senior man is fitness exercising outdoor. Exercising after retirement. Senior man training legs muscles doing lunges exercise.Shutterstock

Next, “You have to do two 45-minute workouts each and every day,” he says. “And one of those workouts must be outside. It doesn't matter if it's raining or snowing. There's an earthquake zombie apocalypse. You have to do one of those workouts outside.”

Take Progress Photos Daily

Woman photographer with dslr camera taking pictures outdoor. Mixed race girl with photo camera outdoor. Home hobby, lifestyle, travel, people conceptShutterstock

The next step is to take a progress picture every single day. Progress photos help you stay motivated and serve as photographic evidence your body is changing.

Drink a Gallon of Water Daily

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

You have to drink one gallon of water each day. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Read 10 Pages of a Book Daily

Woman with cup of beverage reading book at table, closeupShutterstock

You have to read ten pages of a book every single day, no exception,” he says, adding that he “honestly really wanted to start reading more books.”

He Did the Challenge with a Group of Friends

Silhouette of happy success positive teamwork hold hands up as business successful, business victory & celebrate achievement. Accomplish people merger & acquisitions concept.Shutterstock

He explains that he did the challenge with 8 of his friends. “We just all kind of made a pact that we'd do this together, start together, finish together, and it worked out great.”

He Struggled on Day One

Fat man sitting on stairs after jogging, no faith in himself, insecuritiesShutterstock

On the first day, he struggled to do the workouts. “When I took my first progress photo, I couldn't believe how big my stomach was. Like I really feel that I was, it looked like I was pregnant. It looks like I was ready to have twins, maybe triplets. I just really wasn't happy with the way I looked. And that actually gave me some motivation,” he says.

RELATED: I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Week One Was Hard, But He Noticed a Difference Fast

A man sitting on the bench and looking at the seaShutterstock

He admits that the first week he “started off slow,” sticking to more gentle workouts, like walking, and ramping up to more strenuous ones as the week progressed. “Around day five, I could see some difference. I had dropped a few pounds. I felt a lot better,” he says. His sleep was also better, and he felt more hydrated.

After a Couple Weeks, He “Started Feeling Really Good”

Fat man with a big belly worries about his body. Men are more likely to Clog arteries, Man at risk for diabetes, Belly Fat. Close-up part of the bodyShutterstock

“A couple weeks in, I started feeling really good. I mean, better than I have felt in years. Like I felt amazing,” he says. He could see a huge difference between day one and 15 of his photos.

One Month in and There Was a Huge Difference

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.Shutterstock

“One month in, you could definitely start seeing my pregnant-looking stomach slimming down a little bit,” he says. People also started telling him he looked great, which had a “snowball effect,” he says. “It made me start really, really going harder on my workouts because once you start hearing compliments, people are telling you that, you know, hey, your hard work looks like it's paying off. You basically can't turn back at that point.”

His Body Started Hurting Around Day 45

Fat man suffers dying from heat. Lazy, obese overweight young guy lies on bed, suffering from summer abnormal warmth, feels tired, unpleasant discomfort sensations in body, high blood pressure.Shutterstock

“About 45 days into the challenge, my body started to really, really hurt. I could really feel my knees and the joints around my legs. I started to feel some pain but started taking some fish oil and some vitamins, and within a few days, like all those pains went away,” he says. He also started stretching.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

He Was Looking “Great” at Day 60

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

After 60 days, all of his friend group was “looking great,” and by day 75, he was “excited to finish” and so happy with the results. “I noticed that my skin had completely changed. I think it was the water and constantly taking two showers a day because of these workouts,” he says.

“I know it's gonna sound corny, but this challenge has changed my life,” he says. “The bar's been set. Like I know how much I can do physically, and it really has shown me that the physical stuff and being accountable every day, not just to myself but also to my friends that join me in this challenge.”

After, He Incorporated Some of the Healthy Habits Into His Life to Lose More Weight

Young man standing with his arms raised high in triumph under white cloudy sky with plenty of copy space.Shutterstock

After the challenge, he still had 50 pounds more to use. While he didn’t follow the exact same structure, he incorporated a lot of healthy habits into her life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Have you ever procrastinated on starting a fitness challenge, only to find yourself haunted by the thought of it? Meet Beatrice Caruso, a weight loss warrior who knows this struggle all too well. With her disarming blend of humor and honesty, Beatrice takes us on a journey through her experience with the viral 12-3-30 treadmill workout. From calf-cramping woes to unexpected knee discoveries, Beatrice's candid account invites readers to laugh, learn, and perhaps find the motivation to tackle their own fitness goals. Keep reading to follow Beatrice's three-week adventure and discover whether this trendy workout lives up to the hype.


What Is 12-3-30?

Beatrice explains, "Lauren Giraldo is a YouTuber. She typically does kind of lifestyle vlogs, and a while ago she went through a body transformation. She wanted to get healthier, she wanted to get more fit, but I don't want to tell her story and everything. I think she says it best and her video. Highly recommend. love her. As she was going through this body transformation, she came up with this challenge and it's a pretty straightforward concept and a lot of people started doing it. You just walk on a treadmill at a pace of three incline of 12 for 30 minutes, and in her video she said she did that five to six times a week."

My First Day: A Rude Awakening

"That is not easy, dude. … Oh man. I'm not conditioned for that kind of cardio anymore," Beatrice recounts. "For the past little while before this, I've just been walking on the treadmill. Nothing wrong with that, but walking uphill, it's such a steep climb. I don't know. 12 is steep. I'm not going to lie. Dying a little bit, very sweaty, very hot."

The Calf Conundrum

"I'm just going to let you know right now that walking at an incline of 12 is a special kind of [he-e-double-hockey-sticks]. It wouldn't be so bad. For the most part, my respiratory system has caught up. It doesn't feel as terrible on my lungs. However, my calves just keep getting tighter and tighter and I don't really know what to do about it," Beatrice shares.

RELATED:5 Fake Superfoods to Avoid and 5 Real Ones to Try

My Theory on Tight Calves

Beatrice theorizes, "When I was younger, I used to walk on my tiptoes everywhere. For years I would just be walking around in my tiptoes. So the equivalent of wearing heels in your developmental years. So I think that because when you're on your tiptoes, this is going to be a bad example, but when you're on your tiptoes, your calf is always contracted and then the front muscles extended how muscles work. But I have this theory that my calf muscle never fully lengthened."

The Unexpected Knee Discovery

"As I was trying to find interesting camera angles to make the monotony of the treadmill the slightest bit more interesting for you guys, I noticed something about my knees. It looked like baby heads, do they not? It looks like I was supposed to be triplets in the womb and I absorbed my siblings straight into my knee holes and they're just there now forever. Try to unsee it. I dare you," Beatrice humorously observes.

RELATED:I Lost 50 Pounds in 8 Months by Walking Every Day

My Calves Were Killing Me

"I didn't like it... I didn't like this challenge. For me personally, my calves killed me the entire time I was making up in the middle of the night with muscle spasms in my calves, which yeah, I would not have survived without rest days," Beatrice confesses. "And me saying that I didn't like the challenge is in no way, shape or form any kind of shade toward Lauren. She's absolutely amazing."

The Results

Beatrice shares her results: "When I began, I weighed in at 230.3 pounds and at the end of the 21 days, I now weigh 224.5 pounds. That means I lost 5.8 pounds during this challenge. Here are my beginning and ending measurements, and as you can see, I kind of lost everywhere on my body with the most loss coming from around my abdomen. Very happy about the two inches lost around my belly."

What I Saw in the Mirror

"So here we have the before and after pictures. I'm not seeing too much of a change, maybe in my face a little bit and maybe in my stomach, but otherwise, these look pretty identical," Beatrice notes. "And then we get to the side view, which is where I see the weight loss. Pretty significant change in my stomach. I'm very bloated in this one. I felt bloated that day. My double chin's kind of poking through. You can't really see it in this one because my shoulder's in the way, but it's a little less. But my definitely went down."

RELATED:I Tried Wegovy for a Year and Here's Why I'm Never Going Back

Closing Thoughts

Beatrice concludes, "Ultimately just happy in general for completing the challenge, getting it out of the way. Another box checked and now we can focus on other things, hopefully more enjoyable things. Hopefully not like me having a petty beef with a challenge, you know what I mean? Hopefully it's something that I want to do, but I digress." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

mamakarlsss1
mamakarlsss/TikTok
FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Andy Frisella, the inventor of the 75 Hard method, describes it as an IRONMAN for your brain. Why? Because the rules of the method are as much a mental challenge as a physical one. While straightforward, the method is certainly not easy, and if there are any slip ups—it’s back to day one of 75 again. “This is a program that can change your life ... starting from the inside,” Frisella says. “Are there physical changes? Yes! But trust me when I say the physical changes you see on the outside are a FRACTION of the results you can earn by completing 75 HARD.” Frisella lost weight by going from 310 pounds in 2016 to 260 in 2018. And he kept going! Here’s what you need to know about the program.


What Exactly Is 75 Hard?

75 Hard is a fitness challenge/method that requires following very strict rules. If any of the rules are broken, it’s back to square one. The challenge must be followed for 75 days and is meant to positively impact both your body and your mind. TikToker MamaKarls lost 19 pounds in 75 days and shared a very impressive before and after. “Same outfit. 75 days later. 19 pounds down. I feel better mentally, physically & emotionally. I can't believe I did it,” she captioned her post.

Step 1: Follow a Diet

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

You have to follow a diet for 75 days. It can be any diet—keto, low-carb, Mediterranean, whatever works for you. If you fall off the wagon in terms of your diet, you have to start the entire process over again.

Two 45-Minute Workouts

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

The method requires two 45-minute workouts every single day without exception. One of those workouts must be outside. This can be a balcony or a porch or just outside your front door, just so long as you are not in your home.

Drink One Gallon of Water

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

You have to drink one gallon of water every single day on the 75 Hard challenge. “The water counted toward your gallon cannot include any mixers or additives,” Frisella says. “This includes protein powders, electrolytes, crystal light, pre-workouts, greens powders, etc. The water must be plain, unflavored and non-carbonated. You're welcome to drink those separately as long as they are in line with your diet, but they would not count towards your daily water intake.”

Read a Non-Fiction Book

Woman with cup of beverage reading book at table, closeupShutterstock

You have to read ten pages of a non-fiction book every day. “Your reading required for 75 HARD should only be from a self-development or entrepreneurship/business book,” Frisella says. “You must finish each book before you move on to the next one.”

No Alcohol

Multiracial group of happy friends having fun while toasting with beer in a bar.Shutterstock

No alcohol is allowed for the full 75 days of the method. No, not even a small glass of wine with dinner! If you do end up drinking, it will probably negatively impact your workouts and undermine the whole program.

No Cheat Meals

,Woman,,Guilty,Eating,Cake,Cheating,Diet,eating, disorderShutterstock

Many fitness plans allow for cheat meals or cheat days—not the 75 hard. Absolutely no cheat meals are allowed for the entire period. If you do end up eating unhealthy food, yes, you guessed it, it’s back to the beginning again.

RELATED:15 Low-Fat, High-Protein Snacks to Shed Pounds

Take a Progress Picture

Woman photographer with dslr camera taking pictures outdoor. Mixed race girl with photo camera outdoor. Home hobby, lifestyle, travel, people conceptShutterstock

Part of the 75 Hard program is taking regular progress pictures to keep track of how you’re doing. Seeing the difference from beginning to end can be inspiring. Even if the program seems touch, the progress pictures will help keep you motivated.

Benefits and Cons of the Workouts

Female runner knee injury and pain.Shutterstock

“Psychologically, it does reinforce your commitment to physical health when you exercise twice a day,” health and sports/performance psychologist Matthew Sacco, PhD, tells the Cleveland Clinic. “But the mentality of pushing through, and that exercise is supposed to be hard, and it’s supposed to hurt further increases that risk for somebody to push beyond just being sore and risk injuring themselves.”

Benefits of Reading

Side view of pleased brunette woman in eyeglasses sitting on bench and reading book in parkShutterstock

Dr. Sacco approves of the reading part of the program. “Reading, in general, is incredibly intellectually stimulating,” he tells the Cleveland Clinic. “It gets your brain going. It slows us down and keeps our minds from racing. And it activates different parts of your brain and your imagination. Sometimes, you need something to keep you grounded when you’ve got so much else going on or some of these other new challenges you’re trying to tackle.”

RELATED:10 Gut Health Red Flags Sabotaging Your Weight Loss

A Gallon of Water Is Doable

Public,Free,Drinking,Water,Fountain,For,Traveler,In,Airport,BuildingShutterstock

Drinking a gallon of water a day is a lot, but it’s doable. “Drinking a gallon of water a day is not really necessary, but it’s not going to hurt you either,” dietitian Beth Czerwony, RD, tells the Cleveland Clinic. “Everybody’s hydration levels are different, but most people don’t need a daily gallon.”

Benefits of Not Drinking

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say NoShutterstock

Not drinking any alcohol for 75 days is probably the most positive aspect of the program, simply in terms of fitness and weight control. Drinking may derail your diet and impact your sleep, which makes working out even more difficult. It can also lead to snacking!

Lack of Rest Days

Tired young man runner taking a rest after running hard at the parkShutterstock

The lack of rest days in the program could be an issue. “You always need to have some rest days built in,” clinical exercise physiologist and human resource technologist at Penn State College of Medicine Brei Hummer-Bair tells Penn State Health News. “It’s imperative to our bodies. If you’re someone who works out a lot and you’re looking for something extra, I would say go ahead and increase to a sixth day. But I would never recommend more than six days a week for anyone.”

Lifestyle, Not Diet

Smiling woman in sportswear is sitting on the floor with bottle of water and is using a laptop at home in the living room.Shutterstock

Anyone trying the challenge should pick a way of eating that’s healthy long-term. “I don’t even like the word diet,” Hummer-Bair says. “Fad diets might work in the short term, but before long the participant falls back into old habits and whatever goals they’d achieved go away.”

RELATED:10 Mindfulness Practices That Curb Cravings and Aid Weight Loss, According to a Nutritionist

Common Sense

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If the method is causing you physical or mental harm, don’t do it! There are so many workout programs to choose from that might suit you better. However, if you are craving a challenge, 75 Hard might work for you.

💪🔥Body Booster: Talk to a medical professional before making drastic diet or fitness changes.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all been there—willing to try any diet, workout, or trendy solution to lose weight and get in shape. The frustration of not seeing results despite our best efforts can lead us down increasingly risky paths. But what if getting lean could be simpler than we thought? Rachel, the wellness coach behind the YouTube channel Rundown with Rachel, discovered exactly that. Through her own journey from restrictive dieting to sustainable habits, she now helps others find easier paths to their fitness goals. Here's her proven approach that anyone can follow.


Why Traditional Weight Loss Methods Weren't Working

Rachel's journey began from a place many women know too well. "How many women are out there, and myself included? I've been a part of this. You're willing to do whatever it takes. You're willing to do whatever workout, whatever diet to lose weight, get results, get a good body," she shares in her post. Even with today's trending solutions, she noticed growing frustration. "People are getting so frustrated, they're not getting results, they're not sustaining results, whatever it is. When they're at the point now where they're like, you know what? There are these medications out there, and they're going to get me results."

The 75 Medium Challenge That Changed Everything

The transformation began when Rachel joined her work friend in the "75 Medium" challenge—a modified version of the viral 75 Hard program. "This feels like some type of cruel joke. I got leaner than ever, and it was one of the easiest things I've ever done," Rachel reveals. The challenge required five daily tasks: a 45-minute workout, drinking a gallon of water, reading ten pages of a nonfiction book, taking a progress photo, and avoiding alcohol. Miss one task, and you start over.

A Simple Daily Structure

Rachel broke down her routine: "I would wake up each day. The first thing I would do is take a progress photo because, believe it or not, in the 75-day challenge, this is what most people failed on." For hydration, she explains, "I would drink at least four of these [Yeti bottles] every day, one in the morning before my coffee... I'd have one before lunch, I'd have a Yeti after lunch, and then I'd have it around dinner time. It wasn't like I was guzzling these Yetis, but I just was drinking water throughout the day."

Keep Your Daily Movement Simple

Forget intense workouts—Rachel's exercise routine focused on accessibility. "I really didn't put too much pressure on it," she explains. Her activities included 90-minute walks near the St. Petersburg Pier, low-impact workouts, and gentle rebounding on a mini-trampoline. "I could not believe how lean I was getting. It's one of those things where you're like, how on earth am I getting a workout from this?" The key was consistency, not intensity.

Replace Old Habits With New Ones

Breaking patterns proved challenging but rewarding. Rachel admits, "I love a good skinny margarita...but what will happen? I'll go from one to two glasses of wine a week to drinking the majority of days of the week." Instead of using alcohol to transition from work mode to relaxation, she discovered alternatives. "I started going on a walk after work...and I'm a different person," she shares, noting how this simple switch improved both her body and mindset.

Trust in the Compound Effect

Results didn't appear overnight, but patience paid off. "Around the 35-day mark, my neighbor was like, 'Rachel, what are you doing? You look like you haven't had a carb in months,'" she recalls. The magic happened through consistent daily actions rather than extreme measures. "We've all done things maybe for a month. Have you ever done something consistently for two and a half months? Because it's almost like after that month point, that's when things really start compiling."

Let Go of Obsession

Perhaps most surprisingly, Rachel found that releasing her grip on results actually helped her achieve them. "When I stop caring about the results of a workout, that's when I see the result. When I stop caring about whether or not I have a cookie, that's actually when I'm not so interested in having a cookie," she explains. This mental shift proved crucial for sustainable success.

The Power of Consistency Over Perfection

Rachel highlights the importance of giving strategies time to work: "Women have reached out to me on Instagram, and they're like, I've tried this program, that program, that program, but I am not getting results. I don't know what to do." Her response? "We've got to give things a chance. We've got to be consistent. It's one of the reasons why I have started seeing an esthetician. I am no longer falling for influencers pushing a new 'oh, this is now my favorite cleanser.'"

Build Trust Through Discipline

The journey wasn't just about physical changes. "When you start regaining trust in yourself, and wow, I am working out every day...it's so encouraging," Rachel shares. This self-trust created a positive spiral affecting all areas of life. "To me, those are the things that actually contribute towards happiness—when I feel so proud of myself, and there's all this hope and possibility."

RELATED:This Woman Lost 12 Pounds in 10 Months With 9 Simple Daily Habits

Maintain Your Progress

The impact became crystal clear when Rachel briefly stopped her routine. "One day of zero activity, another day of zero activity, before it's been a week and I haven't even left the house, my mood started falling," she admits. This experience reinforced how these simple habits weren't just about weight loss—they were fundamental to overall well-being. As Rachel puts it, "Weights like money, it comes and goes. I know if I ever want to be supermodel status, I just do these things, and it's just easy."

A Final Note on Sustainable Change

"The thing that's easy to do is just as easy not to do. And with just a subtle tweak and just some encouragement and some discipline, you will be astounded with the results you can get," Rachel says about lasting transformation. Her experience proves that sometimes the simplest approach is the most effective—and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.