Fitness for Every Body
75 Soft: Because Sustainable Change Beats Extreme Challenges
Not everyone needs to suffer for 75 days to transform their life. 75 Soft gives you the structure of 75 Hard with the flexibility of real life. One workout, realistic nutrition, actual recovery days. This is transformation for humans, not machines.
The Challenge That Understands You Have a Life
Created by People Who Get It. Completed by People Who Last.
75 Soft emerged from a simple realization: <a href="/75-hard-challenge-tracker/">75 Hard's</a> 1% completion rate isn't a badge of honor - it's proof that extreme challenges don't work for 99% of people.
What if you could get 80% of the results with 20% of the suffering?
That's 75 Soft. Same 75-day commitment to change, completely different approach to getting there.
The 75 Soft Rules (Yes, There's Flexibility)
1. One 45-Minute Workout Daily
- Any exercise counts
- Rest days mean active recovery (yoga, walking)
- Inside or outside - your choice
- Miss a day? Keep going (no restart!)
2. Eat Well and Drink Water
- Follow any healthy eating plan
- One treat meal per week allowed
- 3 liters of water daily (not a gallon)
- Alcohol in moderation (if you choose)
3. Read 10 Pages Daily
- Any book - fiction included!
- Audiobooks count if that's your thing
- Personal development encouraged but not required
4. Take Progress Photos
- Weekly, not daily
- Same day each week
- It's progress tracking, not punishment
The Revolutionary Difference: No Restart Rule
Miss a day? Keep going. Life happens. 75 Soft understands that consistency over time beats perfection that fails.
This isn't "75 Easy" - it's 75 Smart. You're building habits that survive real life: work trips, sick kids, bad days, celebrations.
Why 75 Soft Creates Lasting Change (And 75 Hard Often Doesn't)
The Science of Sustainable Transformation
Research from University College London shows habits form through consistency, not intensity. The "all or nothing" approach actually weakens habit formation because one slip destroys all progress.
75 Soft's Success Formula:
- Challenging enough to create change
- Flexible enough to maintain
- Forgiving enough to be human
- Structured enough to see results
What Really Happens in 75 Days
Physical Changes:
- 8-15 lb sustainable weight loss (not crash diet loss)
- Improved cardiovascular health
- Better sleep quality
- Increased energy without burnout
Mental Changes:
- Confidence from keeping promises
- Reduced anxiety about "perfection"
- Better relationship with fitness
- Sustainable self-discipline
Lifestyle Changes:
- Exercise becomes automatic
- Healthy eating feels normal
- Reading becomes enjoyable
- Water intake stays high
The Hidden Benefit: You Actually Finish
75 Hard completion rate: <1% 75 Soft completion rate: 67%
Which would you rather be - someone who tried something impossible and quit, or someone who committed to something challenging and finished?
Who Thrives on 75 Soft
- Parents juggling responsibilities
- Professionals with demanding careers
- Anyone recovering from diet culture
- People with previous injuries
- Those wanting lasting change, not Instagram posts
- Humans who occasionally enjoy pizza
If you want to punish yourself, do <a href="/75-hard-challenge-tracker/">75 Hard</a>. If you want to change yourself, 75 Soft might be your answer.
The 75 Soft Approach to Nutrition (No Suffering Required)
Eat Well, Live Well, Still Have a Life
75 Soft's nutrition philosophy: Make good choices 90% of the time, enjoy life 10% of the time.
Popular 75 Soft Nutrition Approaches
The 80/20 Method
- 80% whole, nutritious foods
- 20% whatever you want
- No guilt, no shame
- Sustainable forever
The Addition Method
- Don't restrict anything
- ADD vegetables to every meal
- ADD protein to every snack
- ADD water before other drinks
- Crowd out bad choices naturally
The Portion Awareness Method
- Eat what you want
- Stop when satisfied, not stuffed
- Use smaller plates
- Eat slowly and mindfully
The Simple Swaps Method
- White rice → brown rice (sometimes)
- Soda → sparkling water (mostly)
- Chips → air-popped popcorn (usually)
- Not perfect, just better
The Weekly Treat Meal Strategy
This isn't a "cheat meal" - cheating implies you're doing something wrong. It's a treat meal - something you've earned and can enjoy without guilt.
Smart Treat Meal Tips:
- Plan it (anticipation is half the joy)
- Enjoy it fully (no guilt allowed)
- Don't binge (it's a meal, not a day)
- Return to plan after (not tomorrow, next meal)
Water: 3 Liters, Not a Gallon
3 liters = 101 ounces = enough for health benefits without bathroom emergencies
Spread it out:
- 1 liter by noon
- 1 liter by 5pm
- 1 liter by 9pm
- Done without desperation
How Motion Makes 75 Soft Even More Sustainable
Built for Humans, Not Robots
<a href="/adaptive-ai-fitness-goals/">Adaptive Goals</a> That Understand Life Bad week? Motion's goals adjust down. Great week? They adjust up. You're always in the sweet spot - challenged but not overwhelmed.
One Workout Tracking Made Simple Log your daily 45 minutes - gym, yoga, walk, dance, whatever. Motion celebrates movement, not specific exercises. Your consistency graph becomes your motivation.
<a href="/digital-fitness-pets/">Your Motmot</a> Loves 75 Soft Your virtual pet thrives on consistency, not intensity. Daily movement makes them happy. Miss a day? They're sad but understanding. Perfect for 75 Soft's forgiving approach.
Weekly View Shows Real Progress 75 Soft is about patterns, not perfection. Motion's weekly dashboard shows your consistency percentage. 6 out of 7 days? That's 86% - an A grade!
<a href="/supportive-fitness-community/">Community of Real People</a> Connect with others doing 75 Soft. Share struggles, celebrate small wins, get recipes, find workout buddies. No judgment, just support.
The 75 Soft + Motion Strategy
Weeks 1-2: Building the Foundation
- Focus only on showing up
- Any 45-minute movement counts
- Log everything in Motion
- Don't worry about intensity
Weeks 3-4: Finding Your Rhythm
- Identify your best workout times
- Meal prep one day
- Motion shows your patterns
- Adjust plan based on data
Weeks 5-6: The Sweet Spot
- Habits feeling automatic
- Energy increasing
- Try new workouts
- Enjoy your weekly treat meal
Weeks 7-8: Cruise Control
- Everything flows naturally
- Motion goals keep you challenged
- Community keeps you engaged
- Changes becoming visible
Weeks 9-10: The Final Push
- Motivation might dip - normal!
- Lean on Motion community
- Focus on how far you've come
- Plan your post-75 maintenance
75 Soft vs 75 Hard: Choose Your Fighter
The Honest Comparison
| Aspect | 75 Soft | 75 Hard |
|---|---|---|
| Workouts | 1x daily, 45 min | 2x daily, 45 min each (1 outside) |
| Diet | Healthy + 1 weekly treat | Zero cheats, zero alcohol |
| Water | 3 liters | 1 gallon |
| Reading | 10 pages any book | 10 pages non-fiction only |
| Photos | Weekly | Daily |
| Miss a day | Keep going | Start over at Day 1 |
| Completion rate | 67% | <1% |
| Best for | Lasting change | Mental toughness |
When to Choose 75 Soft
- You want habits that last beyond 75 days
- You have a life outside fitness
- You've failed extreme challenges before
- You value progress over perfection
- You want to enjoy the process
When to Choose 75 Hard
- You need to prove something to yourself
- You have 75 days with no major obligations
- You thrive under extreme pressure
- You're okay with potentially failing
- You want bragging rights
The Progressive Approach
Many successful transformations follow this path:
- Start with 75 Soft - Build habits and confidence
- Maintain for 30 days - Let habits solidify
- Attempt 75 Hard - If you still want to
- Return to 75 Soft principles - For life
The Truth Nobody Admits
Most people who complete 75 Hard end up living by 75 Soft principles afterward anyway. Why? Because 75 Hard isn't sustainable. 75 Soft is.
So why not start with what you'll actually maintain?
Start Your 75 Soft Today (The Universe Won't Wait)
Your 75 Soft Quick Start Guide
Step 1: Choose Your Eating Approach Don't overthink. Pick one:
- Count calories loosely
- Follow 80/20 rule
- Just eat more vegetables
- Cut one thing (sugar, alcohol, processed food)
Step 2: Plan Your Movement
- Morning person? Workout before work
- Evening person? After dinner walk/gym
- Busy parent? Kids activities count!
- Hate gym? YouTube yoga, dance, anything!
Step 3: Pick Your First Book
- Fiction is fine!
- Re-reading counts!
- Audiobooks work!
- Just pick something you'll enjoy
Step 4: Set Your Weekly Photo Day
- Sunday mornings are popular
- Same outfit each time
- Front, side, back
- Hide them or share them - your choice
Step 5: Get Your Support System
- Tell someone you're starting
- Download Motion for tracking
- Join online community
- Find an accountability buddy
The 75 Soft Commitment Statement
"I'm committing to 75 Soft because I want lasting change, not temporary suffering. For 75 days I will move my body, nourish it well, hydrate it properly, and feed my mind. I will be consistent, not perfect. I will be kind to myself while pushing myself. This is my sustainable transformation."
Start Now, Not Monday
The best day to start was yesterday. The second best day is today. Not Monday. Not the 1st. Today.
Why? Because 75 Soft is about real life, and real life doesn't wait for perfect timing.
Frequently asked questions
If you have anything else you want to ask, reach out to us.
Is 75 Soft just an easy version of 75 Hard?
No, it's a sustainable version. 75 Soft is still challenging - 75 days of daily workouts and healthy eating isn't easy. The difference is it's designed to create lasting habits, not temporary suffering. The 67% completion rate proves it's challenging but achievable.
Can I drink alcohol on 75 Soft?
Yes, in moderation. Most people doing 75 Soft limit alcohol to weekends or special occasions. Some choose to eliminate it entirely. The key is having a plan and sticking to it, not perfection.
What counts as a workout for 75 Soft?
Any intentional movement for 45 minutes: gym, yoga, walking, hiking, dancing, swimming, bike riding, workout videos, sports. On rest days, gentle yoga or walking counts. The point is daily movement, not daily exhaustion.
What if I miss more than one day?
Keep going! 75 Soft doesn't have a restart rule. If you miss 3 days in a row, maybe reassess your plan, but don't start over. Completing 70 out of 75 days is still life-changing. Perfection isn't the goal.
How do I track 75 Soft in Motion?
Motion's perfect for 75 Soft. Log your daily workout (type and duration), track your water intake in the community features, and use the adaptive goals to ensure you're staying consistent without burning out.
Can I do 75 Soft multiple times?
Absolutely! Many people do 75 Soft seasonally or whenever they need to refocus. Unlike 75 Hard, which is meant to be a one-time mental toughness test, 75 Soft principles can be repeated and maintained long-term.
What's a good first book for 75 Soft?
For personal development: 'Atomic Habits' by James Clear or 'The Compound Effect' by Darren Hardy. For fiction: anything you'll actually read! The point is building a reading habit, not suffering through books you hate.
Should I do 75 Soft or join the Winter Arc/Lock In challenges?
They work great together! You can follow 75 Soft rules within Winter Arc (Oct-Dec) or The Great Lock In (Sept-Dec). The timeframes overlap nicely, and 75 Soft gives you specific structure within those broader challenges.
Your Fitness Journey Starts Here
Download Motion free and discover why this is the fitness app you'll actually keep using. Your future self (and your Motmot) will thank you.
