Overview

If your fitness plan feels like a punishment, you’re doing it wrong.
You don’t need to “crush it” every day—you need a plan you’ll actually stick with when life inevitably punches you in the face.

Soft Fitness Isn’t Weak—It’s Genius

• 75 Soft isn’t a cop-out—it’s a comeback plan. Lower intensity doesn’t mean lower results—it means higher sustainability.

• New research shows consistency, not brutality, drives long-term change in body composition, energy, and mood _(1).

• “Soft” training (like walking, mobility, zone 2 cardio, and yoga) activates recovery systems, reduces inflammation, and boosts dopamine and serotonin without burnout _{(2, 3).}

• It works with your nervous system, not against it. That means better sleep, lower stress, and more clarity at work.

• Moderate fitness programs lead to higher adherence, fewer injuries, and greater enjoyment—which translates to long-term results _(4).

What ‘IF’..? Challenge

Just you, your body, and 20 minutes of movement designed to leave you feeling more alive.. not more exhausted.

Feel Better Today Without Wrecking Yourself

➡️ Option 1: The No-Sweat Walk & Breathe Reset

• Put on your most comfortable clothes—no gym outfit required.

• Go for a 15–20 minute nose-breathing-only walk at a pace that feels effortless.

• Feel the ground under your feet. Let your shoulders relax. Listen to your breathing instead of your to-do list.

• When you get back, sit for 2 minutes of deep breathing—in through your nose, out through your mouth.

Win: You’ll lower cortisol, increase dopamine, and train your brain to crave movement without needing hype music or caffeine.

➡️ Option 2: The "Soft Set" Mobility Flow

• Lay on the floor. Seriously, just start there.

• Perform 5 slow reps each of:

  • Cat-Cow Stretch (for your spine)

  • World’s Greatest Stretch (for your hips and back)

  • Glute Bridges (for your hips and core)

• Breathe deeply through your nose the entire time—no music, no distractions.

Win: Feels like yoga, but secretly activates your nervous system’s recovery mode, boosts blood flow, and loosens up tension you didn’t know you had.

➡️ Option 3: The Dopamine-Boosting Cold Splash

• Go to the sink or shower.

• Run cold water over your face, neck, and arms for 30–60 seconds.

• Breathe slowly through your nose, no gasping or flinching..

Citations

1. Steele, J., et al. (2017). Consistency trumps intensity: Predictors of long-term training success. Journal of Sports Sciences.

2. Meeusen, R., et al. (2013). Exercise recovery and the role of the autonomic nervous system. Sports Medicine.

3. Vancampfort, D., et al. (2009). Exercise and depression: A review of neurobiological mechanisms. CNS & Neurological Disorders

4. Thompson, W. R. (2023). Fitness trends: The rise of sustainable programs. ACSM's Health & Fitness Journal.