"I don't have time" is the most common excuse that keeps professionals from prioritizing health. But research from Harvard Business Review shows that regular exercise actually increases productivity, making time spent on fitness a net positive for your career. The 75 Medium Challenge is specifically designed for people with demanding schedules—here's exactly how to make it work.
Why 75 Medium is Perfect for Professionals
The 75 Medium Challenge was designed with busy people in mind:
Key Advantages Over 75 Hard
- One workout per day: 45 minutes is achievable; two 45-minute sessions isn't
- 22 flex meals: Client dinners and work events are covered
- Flexible workout timing: Morning, lunch, or evening—your choice
- Indoor workouts allowed: No weather-dependent outdoor requirement
- Sustainable approach: Won't burn you out alongside your career
⏰ Time Investment
75 Medium requires approximately 75-90 minutes daily:
— 45 min workout
— 15-20 min reading
— 5-10 min mindfulness
— 5 min water tracking + photo
That's less than 6% of your day for transformative health benefits.
The Time Audit: Finding Your Hidden Hours
According to the CDC, the average American spends over 3 hours daily on screens for leisure. You have time—it's about prioritization.
Common Time Wasters to Reclaim
- Social media scrolling: Average 2.5 hours/day
- Unstructured TV time: 3+ hours/day average
- Email overchecking: Check 3x daily, not constantly
- Inefficient meetings: Block time on calendar
- News consumption: Limit to 15-20 minutes
Time Blocking Essentials
- Block workout time: Treat it like an unmissable meeting
- Use calendar invites: Send yourself workout appointments
- Morning anchor: Early workouts can't be pushed by work emergencies
- Lunch protection: Mark as "busy" for meal prep and eating
Time-Efficient Workout Strategies
Maximize results in your 45-minute window.
The 5 AM Club Strategy
5:00 AM Wake, water, quick stretch
5:10 AM Gym (or home workout)
5:55 AM Cool down, shower
6:30 AM Breakfast, progress photo
7:00 AM Commute (audiobook/reading)
? Workout DONE before most people are awake
? No work emergency can steal this time
? Mental clarity for the workday ahead
The Lunch Break Warrior
- 12:00-12:45: Gym near office (many offer 30-min express)
- Quick cleanup: Baby wipes + dry shampoo if no shower available
- Eat at desk: Pre-prepped meal in 10-15 minutes
- Benefit: Afternoon energy boost, no evening time needed
The Commute Crusher
If you commute by car, consider gym location strategically:
- Gym between home and office eliminates extra travel
- Morning: Gym bag in car, don't go home first
- Evening: Change at office, hit gym on way home
High-Efficiency Workout Styles
| Style | Time | Benefits |
|---|---|---|
| Supersets | 45 min | More volume in less time |
| HIIT | 30-45 min | Maximum calorie burn |
| Circuit Training | 45 min | Strength + cardio combined |
| EMOM | 45 min | Structured, efficient |
Meal Prep Mastery
Professionals need systems, not willpower.
The Sunday System
- Sunday 2-3 hours: Prep all weekday meals
- Cook proteins in bulk: Chicken, fish, beef for the week
- Pre-chop vegetables: Store in containers ready to cook
- Portion containers: Grab-and-go meals for work
Office Lunch Solutions
- Keep a desk drawer stocked: Nuts, protein bars, oatmeal packets
- Office fridge essentials: Greek yogurt, pre-cut veggies, hummus
- Healthy delivery: Know your diet-compliant restaurant orders
- Meal delivery services: Factor, Trifecta, etc. for zero prep
Managing Client/Team Meals
Your 22 flex meals are strategic assets:
- Reserve flex meals for: Client dinners, team events, celebrations
- When not using flex: Order protein + vegetables at any restaurant
- Don't explain: Just order what you need—no one notices
- Alcohol strategy: Sparkling water with lime looks like a cocktail
Reading on a Schedule
10 pages minimum, but strategic placement makes it easy.
The Audiobook Advantage
- Commute time: 30-60 minutes daily of "free" reading
- Speed adjustment: 1.25-1.5x speed is often comfortable
- Apps: Audible, Libby (free with library card), Spotify audiobooks
- Page equivalence: 15-20 min audiobook — 10 pages
Strategic Reading Windows
- Morning routine: 15 minutes with breakfast
- Lunch break: 10 pages while eating
- Before bed: Replace phone scrolling with 10 pages
- Waiting rooms: Always have a book/Kindle ready
Book Recommendations for Professionals
- Atomic Habits by James Clear
- Deep Work by Cal Newport
- The 4-Hour Workweek by Tim Ferriss
- Mindset by Carol Dweck
- Essentialism by Greg McKeown
Mindfulness at Work
Your 5-10 minute mindfulness practice fits anywhere.
Desk-Friendly Options
- Breathing exercises: Box breathing at desk (4-4-4-4)
- Headspace/Calm: Quick guided sessions with earbuds
- Walking meditation: Mindful walk to get coffee
- Gratitude journaling: 3 things at end of workday
Strategic Timing
- Morning: Before checking email—sets positive tone
- Pre-meeting: 5 minutes before important calls
- Post-lunch: Combat afternoon slump
- Commute home: Transition from work mode
⚡ The 5-Minute Reset
Close your office door, put phone on silent, close eyes. Breathe deeply for 5 minutes. This counts as mindfulness AND makes your afternoon more productive. Science-backed stress reduction.
Managing Business Travel
Travel doesn't have to derail your challenge.
Airport & Flight Strategy
- Walk terminals: Skip the moving walkways for steps
- Airport food: Protein bowls, salads available at most airports
- Reading time: Flights are perfect for uninterrupted reading
- Mindfulness: Use flight time for meditation
Hotel Workout Options
- Hotel gym: Most have basics; plan a bodyweight-plus-machines routine
- Room workout: Bodyweight circuit if no gym (HIIT-style)
- Pack light equipment: Resistance bands weigh nothing
- Running routes: MapMyRun shows routes near any hotel
Travel Meal Strategy
- Research restaurants: Check menus before arriving
- Strategic flex meals: Client dinners are perfect for flex meals
- Grocery run: First stop: grocery store for healthy snacks
- Pack snacks: Protein bars, nuts for transit
Sample Professional Schedules
The Executive (Long Hours)
4:45 AM Wake, water, light stretch
5:00 AM Gym (45 min)
5:50 AM Shower at gym
6:15 AM Breakfast + progress photo
6:30 AM Drive + audiobook (reading)
7:00 AM Office
[Long workday]
7:00 PM Leave office
7:15 PM Drive + mindfulness audio
7:45 PM Healthy dinner
8:30 PM Family/personal time
9:30 PM Prep next day, review goals
10:00 PM Sleep
Weekend: Flexible workout timing, batch meal prep
The Remote Worker
6:30 AM Wake, water, progress photo
7:00 AM Morning reading (10+ pages)
7:30 AM Healthy breakfast
8:00 AM Start work
12:00 PM Lunch break: Meal + short walk
12:45 PM Resume work
5:00 PM End work
5:15 PM Home workout (45 min)
6:00 PM Shower, dinner prep
6:30 PM Healthy dinner
7:30 PM Personal time
9:00 PM Mindfulness, journal
9:30 PM Prep next day
10:00 PM Sleep
Advantage: Flexibility to split tasks throughout day
The Shift Worker
- Key: Complete tasks when you wake, regardless of time
- Sleep priority: 7-8 hours is non-negotiable for performance
- Meal prep: Even more essential with irregular schedules
- Flexible mindfulness: Wherever you have 5 quiet minutes
Career Benefits of 75 Medium
Completing this challenge actively improves your professional life.
Documented Benefits
- Increased energy: More stamina for long work days
- Better focus: Exercise + reading + mindfulness = cognitive enhancement
- Stress resilience: Physical and mental training compounds
- Discipline transfer: Challenge habits bleed into work habits
- Confidence boost: Physical transformation improves presence
Leadership Optics
- Demonstrates discipline and follow-through
- Models healthy behavior for team
- Shows you can handle challenging commitments
- Often noticed by peers and leadership
🌟 Success Story
"75 Medium made me better at my job." — Michael, 39, VP of Sales
"I was skeptical about adding one more thing to my schedule. But the structure actually helped.
I'm more disciplined with my calendar, more focused in meetings, and I have more energy at
6 PM than I did at noon before. My team noticed the change."