Mindful Eating

  • Goals, Habits

    75 Medium Challenge: 5 Daily Habits + FREE Printable Tracker!

    75 medium challenge

    You’ve probably seen the 75 Hard Challenge plastered all over social media – the one with the super strict rules list that makes you feel like you’ve signed up for a military boot camp instead of a lifestyle tweak.

    It’s intense, I’ll give it that, but let’s be honest: for most of us mere mortals with actual lives, kids, jobs, and a need for the occasional chocolate biscuit, it’s a bit much.

    But don’t worry, I’ve got your back!

    Enter the 75 Medium Challenge – the cooler, more balanced cousin of the 75 Hard Challenge. Think of it as the “let’s glow up without losing our marbles” plan. It’s got all the habit-building magic without the drama, and it’s designed to work with your life, not against it.

    Plus, I’ve thrown in a free tracker, a guide that’s actually realistic, and loads of aesthetic ideas to keep you motivated for the full 75 days.

    Sound good? Let’s dive in!

    Table of Contents

    Why the 75 Hard Challenge Rules Don’t Work for Everyone

    First things first, let’s address the elephant in the room – the 75 Hard Challenge. Sure, it’s called a “mental toughness” challenge, but some of its rules are as rigid as a Victorian corset. Here’s why it’s not everyone’s cup of tea:

    The Diet Plan: No cheat meals? None? Not even a slice of cake at your nan’s birthday? That’s just cruel. A strict diet plan like this might lead to obsession, guilt, and a long-term unhealthy relationship with food.

    Two-a-Day Workouts: 45 minutes, twice a day every single day for 75 days? Who has the time?! Between work, kids, and that mountain of laundry, this rule is borderline impossible for most of us. Plus, overtraining can leave you knackered or injured.

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    Drink a Gallon of Water: Unless you fancy spending half your life in the loo, this one’s not practical. Hydration’s important, but there’s no need to drown yourself.

    Progress Pictures: Snapping daily photos might sound harmless, but for many, it fuels unhealthy body-checking habits. You’re more than your before and after pictures, hun!

    The Aesthetic Pressure: Let’s face it, part of the appeal is the promise of a dreamy before and after, but the journey should be about more than just looking good in gym leggings.

    Sound like a nightmare? Don’t panic – there’s a better way.

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    What is a 75 Medium Challenge

    This is where the Medium 75 Challenge swoops in to save the day. It’s a kinder, more sustainable 75 Day Challenge. No extreme diet plans, no two-a-day workouts, and no guilt-tripping if you don’t tick every box on the rules list.

    It’s about creating simple daily habits that actually stick.

    Think of it as the ultimate glow-up challenge – one that focuses on balance, sustainability, and self-love.

    Ready to build strength and flexibility without breaking a sweat? This Ultimate 4-Week Wall Pilates Challenge is perfect for beginners looking for a gentle yet effective way to get moving!

    Check it out here!

    My 5 Daily Rules for the 75 Medium Challenge

    Here’s the 75 Medium Checklist – simple, doable, and designed to fit your life. Save this list, stick it on your fridge, or grab the free printable tracker I’ve created to help you stay on top of things.

    Mindfulness and Self-Care: Spend at least 10 minutes a day on something that calms your mind, like journaling, meditation, or just enjoying a moment of peace with a cuppa.

    Mindful Eating: Forget extreme diet plans. Eat three balanced meals and two snacks each day, focusing on whole, nutrient-dense foods. Yes, that includes your favourite treats – moderation is key.

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    02/27/2025 09:38 am GMT

    Daily Movement: Get 30 minutes of movement a day. This could be walking, yoga, swimming, or even a cheeky dance in your living room. The key is consistency, not intensity.

    Stay Hydrated: Aim for 8-10 glasses of water daily. Adjust based on your needs – no one’s asking you to lug around a gallon jug unless you really want to.

    Prioritise Sleep: 7-9 hours a night is the goal. Create a relaxing bedtime routine that works for you – think cosy PJs, no phones, and maybe a good book.

    Struggling to hit those 7-9 hours of quality sleep? Check out these 11 quick hacks to fall asleep faster tonight and wake up feeling refreshed!

    Check it out here!

    Why This Approach Works

    The beauty of this challenge is how realistic and adaptable it is. Unlike the ultra-strict approaches you might have seen, this one acknowledges that life can be messy, unpredictable, and full of surprises.

    It’s not about being perfect every day or sticking to some rigid formula – it’s about creating habits that work for you in the long run.

    Rather than setting yourself up for burnout with extreme rules or unrealistic expectations, this challenge focuses on building a foundation of healthy habits that you can actually sustain.

    person holding white liquid filled cup above two pairs of dumbbells

    And the best part? If you miss a day, it’s no big deal.

    There’s no punishment, no guilt, and certainly no need to throw in the towel. Just pick up where you left off and keep moving forward. Progress isn’t about being perfect; it’s about showing up consistently and giving yourself grace when things don’t go to plan.

    This approach works because it prioritises balance and self-compassion. You’re not competing with anyone else, and you’re not stuck in a cycle of all-or-nothing thinking.

    You’re taking steps that fit your life, building momentum, and proving to yourself that small, consistent actions really do lead to big changes.

    Free Tracker & Template Ideas

    Want to stay on track? I’ve created a free printable tracker to make this Medium 75 Challenge even easier.

    You can use it to tick off your daily goals, jot down progress, and even add your own personalised 75 Challenge rules. It’s cute, it’s functional, and it’ll keep you motivated for the whole 75 days.

    Conclusion

    So, are you ready to tackle this 75 Medium Challenge and create your own epic before and after story?

    Whether you’re smashing it with a 75 Day Workout Plan, or just showing up for yourself every day, you’ve got this.

    Remember, it’s not about how you start – it’s about the habits you build along the way.

    Let’s get cracking – Your glow-up awaits!

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  • Wellbeing

    Get Rid of Stress Belly: Practical Tips

    Get Rid of Stress Belly

    Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat

    Alright, love, let’s get straight to it—stress belly is a real thing. If you’ve been eating well, moving your body, and still wondering why your midsection isn’t budging, your cortisol levels could be the culprit.

    Chronic stress triggers cortisol spikes, and when that happens, your body stores fat right around your belly. Annoying? Yes. Fixable? Also yes. But here’s the thing: no amount of crunches or detox teas will get rid of it—you need to focus on lowering cortisol and balancing your hormones first.

    So, in this post, I’ll cover:

    • Why stress leads to belly fat storage (spoiler: it’s not just about calories)
    • How to balance cortisol levels naturally
    • Science-backed ways to reduce stress belly without extreme dieting

    Let’s go.

    Table of Contents

    Why Stress Belly Happens (Even If You’re Doing Everything “Right”)

    Your body isn’t out to sabotage you—it’s wired for survival. When stress levels stay high, your body thinks it’s in danger and holds onto fat as an energy reserve. And guess where it likes to store that extra energy? Right around your belly.

    Here’s why:

    • Cortisol increases fat storage, especially in the abdominal area
    • High cortisol keeps insulin elevated, making it harder to burn fat
    • Chronic stress slows metabolism, so you burn fewer calories at rest
    • Cortisol can lead to overeating, but even if you’re eating normally, it can still cause weight gain

    And just to make things more fun (sarcasm), even if you lose weight overall, a stubborn stress belly can hang on if cortisol isn’t managed.

    But don’t worry—we’re not here to accept our fate. Let’s fix this.

    Balance Blood Sugar to Keep Cortisol in Check

    If your diet looks like a rollercoaster of sugar highs and crashes, your cortisol is probably working overtime trying to keep up. Every time your blood sugar spikes and crashes, your body pumps out more cortisol, making stress belly worse.

    Here’s how to fix cortisol levels naturally with food:

    • Start your day with a protein-packed breakfast. Swap the toast-only breakfast for eggs, Greek yogurt, or a protein smoothie
    • Pair carbs with protein and fat. This slows digestion, stabilises blood sugar, and keeps cortisol balanced
    • Eat regularly. Long gaps between meals lead to cortisol spikes. Aim for balanced meals every 3-5 hours

    Try this: Instead of grabbing a sugary snack, go for almonds and dark chocolate. They’re rich in magnesium, which helps lower cortisol naturally.

    Prioritise Sleep (Because a Tired Brain = More Belly Fat)

    Bad sleep and belly fat go hand in hand. Poor sleep skyrockets cortisol, increases cravings, and slows metabolism. If you’ve ever woken up exhausted and spent the whole day ravenous and craving junk food, that’s cortisol and sleep deprivation teaming up against you.

    Here’s how to reduce high cortisol levels at night:

    • Create a wind-down routine—dim the lights, avoid screens, and relax before bed
    • Take magnesium before bed—it lowers cortisol and helps you sleep deeper
    • Avoid late-night stress—scrolling emails or having heated debates before bed doesn’t help

    Try this: If you wake up between 2-4 AM, it could be a cortisol spike caused by low blood sugar. A small protein and carb snack before bed, like Greek yogurt and berries, can help.

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    get rid of stress belly

    Train Smart (Because Too Much HIIT Can Backfire)

    Exercise is amazing for fat loss, but if you’re smashing high-intensity workouts every day, you might be making stress belly worse.

    Too much intense exercise raises cortisol. When your body is constantly in fight-or-flight mode, it holds onto fat instead of burning it.

    • Focus on strength training. Lifting weights helps lower cortisol and build lean muscle
    • Prioritise low-impact movement. Walking, yoga, or Pilates lower stress and improve fat loss
    • Save HIIT for 1-2 times per week, not every day

    Try this: Swap one of your HIIT workouts for a 30-minute walk outdoors. It’s scientifically proven to reduce cortisol and promote fat loss.

    Manage Stress Without Emotional Eating

    If stress automatically equals snacks, you’re not alone. Cortisol increases hunger hormones, making it harder to tell the difference between real hunger and stress cravings.

    Instead of reaching for food when stress hits, try these cortisol-lowering hacks instead:

    • Deep breathing exercises. Just five deep breaths can lower cortisol instantly
    • Get outside. Natural light and fresh air help lower stress hormones fast
    • Essential oils. Lavender, chamomile, and sandalwood are proven to lower cortisol naturally

    Try this: Next time a craving hits, drink a glass of water and take five deep breaths first. You’ll be surprised how often it’s stress, not actual hunger.

    Try Science-Backed Supplements That Help Reduce Cortisol

    Sometimes, food and lifestyle tweaks aren’t enough, and that’s where supplements can help. Cortisol imbalance supplements have been shown to reduce stress belly by lowering cortisol and improving fat metabolism.

    Discover the best cortisol-lowering supplements for belly fat loss, here.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Thoughts: You Can Get Rid of Stress Belly Without Starving Yourself

    The truth is, stress belly isn’t just about calories—it’s about hormones. If you focus on:

    • Balancing blood sugar with protein, fat, and fibre to keep cortisol stable
    • Getting better sleep because sleep loss increases belly fat
    • Training smart instead of punishing yourself with too much cardio
    • Managing stress without using food as a coping mechanism
    • Using the right supplements, like magnesium and ashwagandha

    Then you can finally lose that stubborn stress belly without crazy diets or hours of cardio.

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    get rid of stress belly