College is the perfect time to build lifelong healthy habits—but tight budgets, dorm living, and academic demands create unique challenges. The American College Health Association reports that over 30% of college students feel their stress levels negatively impact their academic performance. The 75 Medium Challenge can help you manage stress while building discipline that serves you for life. Here's how to do it on a student budget and schedule.
Why Students Should Try 75 Medium
The habits you build now will define your adult life.
Benefits for Students
- Stress management: Exercise and mindfulness combat academic pressure
- Better sleep: Consistent routines improve sleep quality
- Academic performance: Physical activity boosts cognitive function
- Time management: The challenge teaches structure and discipline
- Healthy foundation: Avoid the "freshman 15" and beyond
- Confidence: Completing a challenge builds lasting self-belief
🎓 The Student Advantage
You have access to resources most adults don't: free gym access, flexible schedules between classes, dining hall options, and a built-in community of potential accountability partners. Use these advantages!
Budget-Friendly Meal Strategies
Eating healthy on a student budget is absolutely possible.
Budget Staples Under $1/Serving
- Oats: ~$0.15/serving, endless variations
- Eggs: ~$0.25/egg, high-quality protein
- Rice: ~$0.10/serving, pairs with everything
- Beans/lentils: ~$0.20/serving, protein + fiber
- Bananas: ~$0.20 each, perfect snack
- Frozen vegetables: ~$0.30/serving, as nutritious as fresh
- Chicken thighs: ~$1.00/serving, cheaper than breast
Weekly Budget Meal Plan (~$40-50/week)
| Meal | Options | Cost/Serving |
|---|---|---|
| Breakfast | Oats + banana + peanut butter | ~$0.75 |
| Lunch | Rice + beans + frozen veggies | ~$1.00 |
| Dinner | Chicken + rice + broccoli | ~$2.00 |
| Snacks | Fruit, yogurt, eggs | ~$1.00 |
Dining Hall Strategies
- Protein first: Hit the protein station before anything else
- Load up on vegetables: Salad bar is your friend
- Skip the desserts: Walk past without looking
- Bring containers: Take healthy snacks for later (if allowed)
- Avoid late-night dining: Plan meals, don't impulse eat
Money-Saving Tip
Download grocery apps like Flipp or store apps for digital coupons. Many stores offer student discounts. Buy generic brands—they're nutritionally identical to name brands at 30-50% less.
Using Campus Fitness Resources
Your tuition likely includes gym access—use it!
Campus Gym Benefits
- Free access: Included in student fees
- Quality equipment: Most campus gyms are well-equipped
- Group classes: Often free/cheap for students
- Extended hours: Many open early/close late for students
- Personal training: Discounted rates for students
Best Times to Go
- Early morning (6-8 AM): Least crowded
- Mid-morning (9-11 AM): Quiet after morning rush
- Mid-afternoon (2-4 PM): Between class and evening rush
- Avoid: 5-7 PM peak hours if possible
Walking Counts!
Campus walking can be substantial exercise:
- Take the long route between classes
- Skip the campus shuttle for walkable distances
- Stairs instead of elevators
- Walk laps around campus between classes
- 45 minutes of walking is a valid workout
Dorm Room Workouts
No gym? No problem. These work in small spaces.
Simple 45-Minute Dorm Workout
WARM-UP (5 min):
- Jumping jacks: 1 min
- High knees: 1 min
- Arm circles: 1 min
- Leg swings: 1 min
- Butt kicks: 1 min
CIRCUIT (Repeat 3-4 times, 35 min):
- Push-ups: 15 reps
- Squats: 20 reps
- Lunges: 10 per leg
- Plank: 30-60 sec
- Mountain climbers: 20 reps
- Burpees: 10 reps
- Rest: 60 sec
COOLDOWN (5 min):
- Stretching: Hamstrings, quads, chest, shoulders
Minimal Equipment Investments
- Resistance bands ($10-20): Full-body workout potential
- Jump rope ($10): Cardio in tiny spaces
- Yoga mat ($15-25): Floor exercises, stretching, mindfulness
- Adjustable dumbbells ($50+): If budget allows
Quiet Workout Options (For Late Night)
- Isometric holds (planks, wall sits)
- Slow, controlled movements
- Yoga flows
- Walking squats and lunges
- Use a towel for rowing movements
Balancing with Academics
The challenge should enhance, not harm, your academic performance.
Study-Friendly Scheduling
- Morning workout: Improved focus and energy for classes
- Read between classes: 10 pages in 15-20 minutes
- Mindfulness before studying: Enhanced concentration
- Walking to class: Physical activity + mental preparation
Use Exercise for Better Grades
Research from the CDC shows physical activity improves:
- Cognitive function and memory
- Concentration and focus
- Classroom behavior
- Test scores and grades
Sample Student Schedule
7:00 AM Wake, water, progress photo
7:15 AM Campus gym (45 min)
8:15 AM Shower, healthy breakfast
9:00 AM Class
10:30 AM Read between classes (15 min)
12:00 PM Lunch (dining hall, healthy choices)
1:00 PM Classes / Study
5:00 PM Dinner (diet-compliant)
6:00 PM Study session
9:00 PM Mindfulness + journal
9:30 PM Light reading if needed
10:30 PM Sleep
Key: Front-load tasks before classes take over
Social Life & Flex Meals
Your 22 flex meals are perfect for college social life.
Strategic Flex Meal Use
- Weekend parties: Save flex meals for social events
- Late-night pizza runs: Occasional, not routine
- Birthday celebrations: Enjoy without guilt
- Study group snacks: Join in if it's social bonding
Staying Social Without Breaking Diet
- Suggest active hangouts: Intramurals, hiking, sports
- Host healthy gatherings: Potluck with healthy options
- Non-food activities: Game nights, movie nights, study groups
- Be upfront: Friends will respect your commitment
Social Tip
You don't have to explain your diet choices in detail. "I'm doing a health challenge" is enough. Most people are curious and supportive. Some might even join you!
Reading That Helps You Study
Choose books that complement your education.
Books That Help Academically
- Make It Stick by Peter Brown — Science of learning
- Deep Work by Cal Newport — Focus and productivity
- How to Win at College by Cal Newport — Success strategies
- Mindset by Carol Dweck — Growth mindset
- The 7 Habits of Highly Effective People — Life skills
Books for Future Career
- Books in your field of study
- Biographies of industry leaders
- Professional development classics
- Entrepreneurship books if that's your path
Audiobooks for Multitasking
- Walking to class: Perfect audiobook time
- Gym cardio: Listen while on treadmill/bike
- Free access: Libby app with library card
- Student discounts: Spotify, Audible student plans
Roommate Accountability
Roommates can be your greatest challenge asset.
Getting Roommates On Board
- Explain the challenge: Share what you're doing and why
- Invite participation: They might join you
- Respect their space: Don't be preachy about food choices
- Suggest joint activities: Gym together, healthy cooking
Creating Accountability Systems
- Daily check-ins with roommate/friend
- Shared tracker on whiteboard
- Morning workout buddy
- Study + reading sessions together
- Shared meal prep Sundays
The Challenge During Exams
Exam periods are when the challenge becomes most valuable.
Why Continue During Exams
- Stress relief: Exercise reduces exam anxiety
- Mental breaks: Workouts prevent burnout
- Better sleep: Physical activity improves sleep quality
- Cognitive boost: Exercise enhances memory and focus
Modified Exam Week Strategy
- Shorter, not skipped: 45-min walk is valid
- Morning exercise: Done before study marathon
- Study breaks = movement: Every 2 hours, move for 10 min
- Mindfulness for anxiety: 5 min before exams
📚 Exam Strategy
Use your reading time to review notes or study—but add 10 pages of non-academic reading before bed to wind down. This protects your sleep and counts toward your daily goal.