75 Day Challenge Resources

Downloadable and Printable 75 Day Challenge

Checklist and Journal

• Free Printable 75 Day Challenge Checklist and Daily Journal
• 75 Day Habit Challenge print edition

Tools

• Basal Metabolic Rate Calories Calculator

Alternatives to 75 Day Challenges

• The 75 Soft Challenge
• Online 10 Day Meditation Course via YogiLabs

Recommended Reading

• Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn
• Weightlifting and Mobility: “Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett
• Functional Fitness: The free daily workout at Crossfit.com accompanied by the free Crossfit Level I trainer handbook, downloadable at Crossfit.com
• Calisthenics: “Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength” by Steven Low
• Suspension Training: Use the free training resources available through TRX and Monkii
• 75 Strong

List of Research Cited

1. Haddad, F., & Adams, G. R. (2002). Selected Contribution: Acute cellular and molecular responses to resistance exercise. Journal of Applied Physiology, 93(1), 394–403. https://doi.org/10.1152/japplphysiol.01153.2001
2. Lally, Phillippa, et al. “How Are Habits Formed: Modelling Habit Formation in the Real World.” European Journal of Social Psychology, vol. 40, no. 6, 2009, pp. 998–1009. Crossref, doi:10.1002/ejsp.674.         
3. McCullough, M. E., Emmons, R. A., & Tsang, J. A. (2002). The grateful disposition: A conceptual and empirical topography. Journal of Personality and Social Psychology, 82(1), 112–127. https://doi.org/10.1037/0022-3514.82.1.112
4. Wong, Y. J., Owen, J., Gabana, N. T., Brown, J. W., McInnis, S., Toth, P., & Gilman, L. (2016). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research, 28(2), 192–202. https://doi.org/10.1080/10503307.2016.1169332
5. Tod, D., Hardy, J., & Oliver, E. (2011). Effects of Self-Talk: A Systematic Review. Journal of Sport and Exercise Psychology, 33(5), 666–687. https://doi.org/10.1123/jsep.33.5.666
6. Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324. https://doi.org/10.1037/a0035173
7. Benabou, R., & Tirole, J. (2002). Self-Confidence and Personal Motivation. The Quarterly Journal of Economics, 117(3), 871–915. https://doi.org/10.1162/003355302760193913
8. Desbordes, G., Negi, L. T., Pace, T. W. W., Wallace, B. A., Raison, C. L., & Schwartz, E. L. (2012). Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state. Frontiers in Human Neuroscience, 6. https://doi.org/10.3389/fnhum.2012.00292
9. Bhasin, M. K., Denninger, J. W., Huffman, J. C., Joseph, M. G., Niles, H., Chad-Friedman, E., Goldman, R., Buczynski-Kelley, B., Mahoney, B. A., Fricchione, G. L., Dusek, J. A., Benson, H., Zusman, R. M., & Libermann, T. A. (2018). Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training. The Journal of Alternative and Complementary Medicine, 24(5), 486–504. https://doi.org/10.1089/acm.2017.0053
10. Topiwala, A., Ebmeier, K. P., Maullin-Sapey, T., & Nichols, T. E. (2021). No safe level of alcohol consumption for brain health: observational cohort study of 25,378 UK Biobank participants. (Preprint). Published. https://doi.org/10.1101/2021.05.10.21256931
11. O. Brien, C. P., & Lyons, F. (2000). Alcohol and the Athlete. Sports Medicine, 29(5), 295–300. https://doi.org/10.2165/00007256-200029050-00001
12. World Health Organization. Global status report on alcohol and health 2018pdf iconexternal icon. Geneva, Switzerland. 2018.
13. Walking: The Physical Activity Guidelines for Americans. (2020, September 17). Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/walking/index.htm
14. Deborah Riebe, Jonathan K Ehrman, Gary Liguori, Meir Magal. Chapter 6 General Principles of Exercise Prescription. In: ACSM’s Guidelines for Exercise Testing and Prescription. 10th Ed. Wolters Kluwer/Lippincott Williams & Wilkins, Philadelphia, PA: 2018, 143-179.
15. Williamson, D. L., & Kirwan, J. P. (1997). A Single Bout of Concentric Resistance Exercise Increases Basal Metabolic Rate 48 Hours After Exercise in Healthy 59–77-year-old Men. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 52A(6), M352–M355. https://doi.org/10.1093/gerona/52a.6.m352
16. Physical Activity Guidelines Advisory Committeepdf iconexternal icon [PDF-4.6MB]. Physical Activity Guidelines Advisory Committee Report, 2008. Washington, DC: U.S. Dept of Health and Human Services; 2008.
17. Baixauli E. Happiness: Role of dopamine and serotonin on mood and negative emotions. Emerg Med. 2017;7(2). longdom.org/open-access/happiness-role-of-dopamineand-serotonin-on-mood-and-negative-emotions-2165-7548-1000350.pdf