This Viral TikTok Challenge Is a Legit Way to Stick to a Health or Fitness Goal Long-Term

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It’s almost impossible to scroll through social media without coming across some kind of buzzy health trend. fitness challenge. Many of them are very harsh, like 75 hard (where you do two workouts a day, drink a gallon of water every day and follow a specific diet), which can make health unstable.

But in the last few months, 30 realistic challenges It has made waves as a gentler alternative to some of those more intense wellness and self-improvement challenges. Created by Kelly Matthews, CPT, a strength and conditioning coach with Ladder, the challenge involves doing a vigorous workout (lifting heavy weights, long runs, challenging fitness classes lasting 45 minutes or longer) at least two days a week and walking 7,500 steps on the other days for 30 days.

Meet the experts: Kelly MatthewsCPT, is a strength and conditioning coach Ladder Located in Texas. Erica CovielloCPT, Level 2 Certified RRCA Running Coach and owner of Run Fit Stoked in New Jersey. Lindsay BaumgrenCPT is the founder of nurture love In Minnesota.

It also includes nutrition and self-care components: consume 100 grams of protein, 25 grams of fiber and two liters of water every day, set a strict sleep schedule and use social media only for as long as you read that day (for example, if you read for an hour, you can scroll for an hour). If you don’t stick to any of these tasks, the recommendation is to start over from the beginning of the 30 days.

Matthews designed the challenge to help people create lasting healthy habits, especially compared to 75 Harder. “I’m in the business of helping people build confidence and self-worth,” she says. “I thought if I could harness the power of accountability and repetition while making the guidelines challenging but achievable, the outcome would be far more positive.” Even though it launched at the beginning of the year, 30 Realistic is a great way to reset at any time.

Here’s how to make 30 realistic challenges work for you, according to fitness pros.

1. First, adapt the plan to your body.

30 Realistic’s nutrition rules aren’t too far from current recommendations: Women ages 18 and older should consume 22 to 28 grams of fiber per day. 2020-2025 Dietary Guidelines for Americans. For protein, Experts generally recommend Eat 1.2 to 1.5 grams per kilogram (0.55 grams per pound) of body weight for tissue growth, which is about 30 to 35 grams per meal.

Still, these guidelines may not work for everyone, so when it comes to how much Protein and Fiber you should eat, your activity level, shape, take Body structureAnd fitness goals In consideration, says Coviello. For example, people who exercise more intensely may need more protein. build muscle. You can find out your ideal protein and fiber targets by talking to a registered dietitian or using a free macros calculator (like This one).

The same idea applies to exercise routines: First, you should set a progress goal to “help show yourself up on days when you’re not so motivated,” says Lindsey Baumgren, CPT, founder of Nourish Move Love. Then, the workouts you complete during 30 Realistic should be tied to that goal. So, if you want to be able to do 10 consecutive push upfocus upper body strength workoutsand if you want run your first 5kCheck out some training plans.

2. Then, start slowly.

In a challenge like this it’s important not to bite off more than you can chew – making too many changes at once can be overwhelming, and is less likely to burn out If you start slowly. “Maybe you just pick two to three regimens and try them out for a week or two before jumping in full steam,” says Coviello.

For example, work out hard twice a week and stick to your exercises. fiber target First of all. Then, as you become more accustomed to those habits, add one or two more habits, and work your way up to incorporating all the new guidelines for the full 30 days. Although this goes against Matthews’ rule that if you don’t get rid of every habit every day, then start all over again, it’s perfectly fine.

3. Tap a friend.

Challenges like this are often more successful—and more fun!—when you’re doing them with someone else. Let your friends and family know you’re taking on the challenge and encourage them to help keep you on track or even join you, says Matthews. Then, find a way to check in and hold each other accountable, such as a weekly discussion over dinner or a video chat. “You can celebrate wins together like a seven-day series,” Baumgren says.

4. Log your progress.

Keep a journal (or even use a simple habit tracker app) to see what’s going well and what’s not working. (This tip is especially helpful if you don’t have a friend or family member doing the challenge with whom you can brainstorm.) “This can help reveal patterns that you can learn from going forward,” says Coviello.

For example, you might be having a hard time meeting your fiber goal, but looking at your journal you realize you’ve ordered a lot of takeout lately. You can then focus on cooking more meals at home which will give you enough fiber.

5. Organize your habits.

Coviello recommends pairing a new habit with an existing habit in your daily routine to make it easier to adopt the new practice. For example, you can enter your steps into walking pad Drink a glass of water while taking a work meeting or while waiting for your usual morning coffee to be made.

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6. Use visuals.

Make the habits you want to establish more “visible” to yourself, as a reminder to follow through, says Coviello. For example, keep your workout clothes Go out the night before, set an alarm for 15 to 30 minutes before you fall asleep, or put a book you’re reading on your nightstand so you can turn a few pages before going to bed. Heck, Matthews says, “You can even put your water intake on your calendar if you need to.” “By noon you should be drinking 1 liter of water, so a little nudge to remind you won’t hurt.”

7. Reward yourself.

If you’re someone who needs extra motivation to complete a challenge like this, Coviello suggests treating yourself on a regular basis. Maybe after each week is completed, you eat your favorite dessert after dinner or give yourself more time to read. At the end of the 30 days, you can reward yourself with something big like a facial or manicure to celebrate your success.

Ultimately, the most important way to succeed with 30 Realistic is to make the challenge work for you. Picking small chunks that fit your lifestyle will ensure you’ll come out on top when the month is over – and then, you can see what’s included in your permanent routine.