Soft 30 Reviewed

September 1ST 2024 marked the start of Soft 30—a commitment to better habits, fitness, and mindfulness. The overall challenge is based on the 75 Hard model, which was just too far for most of the general population to complete.  The biggest pushback was removing sugar or drinking and not both. While most of the original 75 Hard was cut in half, the challenge required daily challenges to complete. It’s design is a reflection of how intentionality in small actions can create lasting changes. Here’s a reflection of my journey through the month, and how Soft 30 set the foundation for greater growth and awareness.

Soft 30 rules:

·         30 minute workout 3 times a week (min 1 strength training)

·         Low to no sugar or high processed foods (like fast food or Oreos)

·         No alcohol or drugs (caffeine is okay)

·         2L of water per day

·         10 minutes of reading or listening to an audiobook

·         Daily journal or progress photo

Day 1: Fresh Start

Weight: 218 lbs

I began this challenge with a clear sense of direction. I decided to fully commit by taking both a progress photo and writing a journal entry. My workout for the day included the Walk/Run Club followed by Jen’s Yin Yoga class. Despite the usual temptation of a "Sunday Funday," I chose to skip drinking and instead hit the grocery store for some solid meal prep. Starting Daring Greatly by Brené Brown further added to my motivation to take ownership of this journey. Day 1 was all about laying the foundation for a productive and intentional month.

By Day 7, I felt a sense of accomplishment after completing half of the day's challenges before even leaving the studio for work. Workout, water intake, and audiobook time were already in the bag.

By the middle of the month, I had started to find my rhythm, though some days were still more challenging than others. I realized that, just like any new habit, the key was consistency. My weight was continuing to drop, 212lb at this point, and I was steadily improving my run times. More importantly, I was managing to avoid alcohol, meal-prepping regularly, and sticking to my workouts, even when it wasn’t convenient.

By Week 3, it was rough. Withdrawal symptoms hit hard as I struggled with sleep. Whenever I fell behind on sleep, everything ramps up—stress, frustration, cravings.  I kept the basics in check: meal prepping, drinking water, and finishing Daring Greatly and starting ”The Four Tendencies”.

By Week 4, I had figured out some tricks. Drinking a lot of water early in the morning made it easier to hit my hydration goals, and I finally had my kitchen back (compared to the summer), meaning meal prep could become a priority. I was excited to see how quickly I could cook and plan better meals, steering away from processed foods. My running felt smoother, holding a pace of 9:30 per mile, which was better than my previous 12+ minutes. It felt good to push myself in ways I hadn’t before.

It was during this time I began to notice how beneficial journaling was becoming. Taking time each day to reflect on what was working and what wasn’t allowed me to adjust my approach and stay motivated. It was also a chance to recognize how much of my daily routine was impacted by mental toughness—battling cravings, managing stress, and staying focused on my goals. Nonetheless, this was my failure point. By Day 25, I did not make time to journal anymore.  I just kept putting it off. But still was happy about water, being clean, training harder, and eating better.

Of course, no journey comes without obstacles. Some days were incredibly frustrating—whether it was low class numbers at the studio, the never-ending to-do list with contractors, or the general stress of balancing work, fitness, and life. But I reminded myself that this challenge was not about perfection; it was about persistence.

There were days when I doubled up on workouts just to keep myself moving and days where I had to push through mental fog to complete my goals. But the small wins—like prepping meals for the week or maintaining discipline with drinking—continued to add up.

Wins from Soft 30

Weight Progress: By the end of the month, my weight dropped to 202 lbs—a significant change that showed how staying disciplined with workouts, eating well, and avoiding alcohol can pay off.

Improved Performance: My running pace improved dramatically, and I could consistently hold a 9:30-minute mile. That was a huge milestone, considering where I started at the beginning of the month. It’s some of my fastest times since my 20s.

Increased Discipline: From meal prepping on Sundays to ensuring I stayed hydrated and read every day, I built discipline that started to feel natural. No longer did I need to force myself to get tasks done; they became part of my daily routine.

Reflections and Lessons Learned

The Soft 30 challenge taught me the value of staying consistent and focused, even when things get tough. Building better habits isn’t about massive, sweeping changes overnight. Instead, it’s about chipping away at old habits and replacing them with small, deliberate actions that build momentum over time.

Discipline Trumps Motivation: Some days, I didn’t feel motivated. But I showed up anyway, and that’s where the real magic happened. Soft 30 reinforced that discipline is what carries you through when motivation is nowhere to be found.

Progress Over Perfection: There were definitely moments when I faltered—days when I felt off, unmotivated, or stuck in a rut. But those moments were temporary. What matters is that I kept pushing forward, even when it wasn’t easy.

What’s Next: October and Pull-Up-O-Ween

As we roll into October, I’m ready to tackle new challenges, starting with Pull-Up-O-Ween—a month dedicated to strength training and improving pull-ups. Soft 30 has laid a strong foundation of discipline, and I’m excited to build on that with this next challenge.

If there’s anything I’ve learned from Soft 30, it’s that no matter how small the progress seems, it’s still progress. Whether it’s shaving time off a run, meal prepping consistently, or journaling daily, every small win adds up to something greater.

Final Takeaways:

Consistency Matters: Whether it's working out, journaling, or staying hydrated, consistency is what drives results.

Mindset Shift: Focusing on small, daily wins rather than huge goals makes the journey more enjoyable and sustainable.

Adapt and Pivot: There were days where I didn’t meet every goal, but I adjusted my approach and kept moving forward. Flexibility is key to long-term success.

As we look ahead to October’s Pull-Up-O-Ween, I’m taking the lessons from September’s Soft 30 and applying them with the same energy. If anything, this journey has taught me that you don’t need massive changes to see progress—just a commitment to showing up, day after day, and letting the small wins build up over time.