"75 Soft Challenge: Wellness Tips for Food Lovers in Malta"

Start Your Year on a High: Why the 75 Soft Challenge is Perfect for a Balanced Lifestyle in Malta

Looking for a way to kickstart a healthier lifestyle in the new year? The 75 Soft Challenge has been gaining traction online, offering a gentler approach to wellness that’s accessible for busy people, including those of us living in Malta’s vibrant Mediterranean setting. With its focus on gradual improvements and balanced habits, this editor-approved trend is ideal for anyone seeking to enhance their physical and mental health without diving into extremes.

When I first heard about the 75 Soft Challenge, I thought, “This sounds doable – I’m in.” As someone who’s always keen to explore new wellness trends, I approach viral challenges with caution. Many online fitness movements can be overly intense, unsustainable, or even harmful. Malta’s relaxed lifestyle and love for good food make it essential to find a healthy balance that fits into everyday life. The 75 Soft Challenge does just that by promoting habits that are practical, enjoyable, and compatible with a normal routine.

What is the 75 Hard Challenge, and Why Soft is Better?

Before we dive into 75 Soft, it’s worth understanding its predecessor, the 75 Hard Challenge. Launched in 2019 by entrepreneur Andy Frisella, 75 Hard is a strict regimen designed to “build mental strength and discipline.” Its rules include following a specific diet with no exceptions, completing two 45-minute workouts daily (one outdoors), drinking a gallon of water, reading 10 pages of nonfiction daily, and taking progress photos. While the idea sounds empowering, it’s a rigid plan that often feels overwhelming for the average person. For many, especially women, the high-intensity workouts and extreme restrictions can be counterproductive, disrupting hormones and mental well-being.

Enter 75 Soft—a more attainable version of the challenge that focuses on sustainability and enjoyment. Ideal for Malta’s busy professionals, parents, and food enthusiasts, it offers guidelines that encourage healthier habits without the pressure of perfectionism.

The Rules of the 75 Soft Challenge

Here’s what the 75 Soft Challenge entails:

Eat well: Incorporate more nutritious foods into your meals, but enjoy social drinks in moderation. With Malta’s abundance of fresh produce, local fish, and wholesome Mediterranean ingredients, this is an easy and delicious rule to follow. Think grilled seabass, vibrant salads, or hearty soups made with seasonal vegetables.
Train for 45 minutes daily: This can be any activity you enjoy, from yoga on the beach to a brisk walk through Valletta’s historic streets. One day per week is reserved for active recovery, such as stretching or a leisurely swim.
Drink three litres of water daily: Staying hydrated is key, especially in Malta’s warmer months. Freshly made herbal teas or infused waters with local citrus fruits are refreshing ways to hit your hydration goals.
Read 10 pages of a book daily: Whether it’s a cookbook featuring Maltese cuisine or a self-help book, the challenge encourages mental fitness alongside physical health.

These rules strike the perfect balance for anyone in Malta juggling work, family, and social commitments while embracing the island’s love for good food and outdoor living.

Why 45 Minutes of Exercise Works

Fitness expert Rilwan Anibaba explains that 45 minutes is considered the optimal workout duration—it’s long enough to be effective but short enough to fit into busy schedules. For Malta’s residents, this could mean a scenic jog along Sliema’s promenade, an F45 session at a local gym, or a home workout using minimal equipment. Importantly, the challenge includes one recovery day each week. Even elite athletes know the importance of rest to repair muscles and prevent burnout, and this principle applies to everyone.

My Experience with 75 Soft in Malta

Taking on the 75 Soft Challenge was an enlightening experience. I dedicated 45 minutes daily to activities I genuinely enjoyed, like walking through Mdina’s cobbled streets, weight training, and yoga sessions overlooking the sea. For active recovery days, I opted for gentle hikes in the countryside or strolls at Golden Bay.

Sticking to three litres of water a day was easy with Malta’s access to fresh drinking water, but you could also elevate your hydration routine with local specialties like prickly pear water or herbal infusions. As for the dietary component, I found it incredibly flexible. Maltese cuisine naturally lends itself to healthy eating, with dishes like lampuki pie, baked aubergines, and fresh salads packed with nutrients. While I didn’t make drastic dietary changes, I focused on consuming more vegetables, lean proteins, and whole grains, avoiding processed foods and sugary drinks.

Cutting down on alcohol was another win. Malta’s social culture often revolves around a glass of wine or a pint of local Cisk beer, but I limited drinks to special occasions. The benefits were noticeable—better sleep, improved focus, and increased energy. If you use a fitness tracker, you’ll likely see similar results.

Mental Fitness: The Power of Reading

One unique aspect of the challenge is reading 10 pages daily to boost mental wellness. Whether you’re diving into a novel by a Maltese author or learning new recipes from a Mediterranean cookbook, this habit fosters relaxation and cognitive growth. I incorporated reading into my morning routine, which helped set a positive tone for the day.

How to Make the 75 Soft Challenge Work for You

The beauty of the 75 Soft Challenge is its adaptability to different lifestyles. If your schedule is packed with work meetings or family obligations, the rules can be adjusted to fit your reality. For example, you can swap a gym session for a quick yoga class or a walk around your neighborhood. To stay accountable, consider keeping a digital checklist or teaming up with friends who share similar goals.

Anibaba advises easing into the challenge gradually to ensure long-term success: “Consistency is key. Build slowly into the challenge, and choose activities that you enjoy. This makes it more likely that you’ll stick with it.”

The Verdict: A Lifestyle Worth Pursuing

Will I continue the 75 Soft Challenge beyond 75 days? Absolutely. Its simplicity and flexibility make it a great framework for long-term wellness. Whether you’re exercising, reading, or experimenting with nutritious recipes, the emphasis is on enjoyment, not guilt. Malta’s rich culinary scene and natural beauty offer endless opportunities to embrace this balanced approach, from healthy dining at local restaurants to outdoor activities that nourish both body and mind.

If you’re ready to try the 75 Soft Challenge, start small and focus on what works for you. Whether it’s sipping on freshly squeezed orange juice at a café in Valletta or unwinding with a good book after a day of exploring Gozo, the key is to enjoy the process. After all, wellness isn’t about extremes—it’s about finding harmony in every aspect of your life.