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[ultrarotten]

❄️ winter 30

a 30-day holiday challenge focused on fat loss, flexibility, discipline, and feeling pretty from the inside out. inspired by 75 hard but softer, and built to last even once completed. (it’s winter here in australia).

exercise

workout every day for at least 45 minutes (any form of movement).

rest day: i’m allowed one full rest day per week (two if needed but still stretch).

flexibility training

stretch or do flexibility training every day for at least 15 minutes.

rest day: i can take one day off flexibility training per week if needed.

intermittent fasting

follow intermittent fasting from 12 pm to 6 pm or 12 pm to 8 pm, depending on how i feel that day.

drinks allowed during fasting:

green tea (or really any tea)

coffee

chia + lemon water

protein smoothie (only if i’m really hungry)

clean eating

eat healthy, clean meals every day, minimising carbs, sugar, and greasy foods.

incorporate more plant-based or vegan meals into my diet.

cheat meal: one cheat meal is allowed per week to support calorie confusion.

cal counting + staying in my cal deficit. 

aiming to hit 80-100g protein daily.

vitamins

take the following daily supplements:

women’s probiotics

women’s multivitamins

b12 (morning) + b6 (night)

iron (every second day)

hydration

drink 3 litres of water daily.

sleep

prioritise getting at least 8+ hours of sleep every night.

reflect

pick at least one:

journal

read

blog / tumblr

additional rules

period flexibility

i can adjust or skip rules as needed during my period, prioritising listening to my body.

challenge duration

30 days, with all rules in effect unless noted for flexibility. it’s 30 days to build solid habits.

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75 hard: day 9

workouts

full body: everyday full body pilates workout

arms: slim arms in 1 week - 10 min

posture & flexibility exercises

splits: stretch for splits (front splits flexibility routine) - 15 min

back: how to get a flexible back fast! - 10 min

fasting

stuck to my fasting window (2 pm - 8 pm):

yes

hydration

water intake: 3 litres

food

breakfast: iced matcha green tea with protein powder (102 cals, 7g protein)

lunch: veg sausages + avo and chickpeas on corn thins (446 cals, 22g protein)

snack: grapes + peanut butter on corn thins + chia seed pudding (446 cals, 17g protein)

dinner: quinoa fried "rice" (404 cals, 30g protein)

notes/photo description or recipe: total cals 1,398, total protein 76g (man, my meals are starting to look uglier the more i focus on protein 😭💔)

supplements

supplements taken today:

women’s probiotics

women’s multivitamins

b12

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custom 75 hard: day 8

workouts

fully body: everyday full body pilates - 10 min

arms and back: ballet back & arms sculpting workout - 10 min

posture & flexibility exercises

back stretches: how to get flexible back - 10 min

splits stretches: stretch for splits (front splits flexibility routine) - 15 min

fasting

stuck to my fasting window (2 pm - 8 pm):

yes

hydration

water intake: 3 litres

food

lunch: corn thins with avocado and chickpeas + chia seed pudding (611 cals, 32g protein)

snack: grapes + corn thin with peanut butter (146 cals, 6g protein)

dinner: pizza + omelette (518 cals, 29g protein)

notes/photo description or recipe: total 1,275 cals, 67g protein

supplements

supplements taken today:

women’s probiotics

women’s multivitamins

b12

iron

sleep quality

hours of sleep: 8 hours

quality: good

clean & tidy

did i clean and tidy my space today: yes

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custom 75 hard: day 7

workouts

full body: everyday full body pilates - 10 min

back: shoulder & back mobility workout - 10 min

arms: slim arms in 1 week - 10 min

flexibility

full body stretch for flexibility - 20 min

step count:

8k steps

fasting

stuck to my fasting window (2 pm - 8 pm):

yes

notes: changed it to later cause i have been sleeping in

hydration

water intake: 3 litres

food

lunch: toast with avocado and chickpea (619 cals 23g protein)

snack: matcha green tea (174 cals 6g protein)

dinner: chickpea curry

notes/photo description or recipe: total cals around 1400 cals

weight & health tracking

zone minutes: 37 minutes

supplements

supplements taken today:

women’s probiotics

women’s multivitamins

b12

sleep quality

hours of sleep: 8 hours

quality: good

clean & tidy

did i clean and tidy my space today: yes

hobby: drawing

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custom 75 hard: day 6

workouts

everyday full body pilates workout

shoulder & back mobility workout

flexibility

stretch for splits (front splits flexibility routine)

step count:

9.5k steps

fasting

stuck to my fasting window (3 pm - 8 pm):

yes

hydration

water intake: 3 litres

food

lunch: vegetarian sausages, scrambled, eggs, quinoa and avocado + iced matcha

snack: chia seed pudding + peanuts

dinner: rice paper rolls

notes/photo description or recipe: total cals around 1208cals

reading

did i read 10+ pages today: yes

book & page count: the girls by emma cline - 50 pages

study

did i study today: yes

subject or topic studied: creative writing

health tracking

zone minutes: 37 minutes

supplements

supplements taken today:

women’s probiotics

women’s multivitamins

b12

sleep quality

hours of sleep: 8 hours

quality: good

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custom 75 hard: day 5 (rest day)

active recovery / light stretch

flexibility: bedtime stretches for relaxation - 10 min

step count:

10k steps

fasting

stuck to my fasting window (12 pm - 8 pm):

yes

hydration

water intake: 3 litres

sleep quality

hours of sleep: 7 hours

quality: fine

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custom 75 hard: day 4

workouts

full body: everyday full body pilates - 10 min

arms: slim arms in 1 week - 10 min

posture & flexibility stretches

full body stretch for flexibility - 20 min

step count:

8.5k steps

fasting

stuck to my fasting window (12 pm - 6 pm or 12 pm - 8 pm):

no

notes: I went out with friends :)

hydration

water intake: 3 litres

food

breakfast/lunch: scrambled eyes

snack: popcorn

dinner: quinoa salad and veggie sausages 

notes/photo description or recipe:

reading

did i read 10+ pages today: yes

weight & health tracking

weight: 57.9 kg

zone minutes: 94 minutes

supplements

supplements taken today:

women’s probiotics

women’s multivitamins

b12

sleep quality

hours of sleep: 9 hours

quality: good

clean & tidy

did i clean and tidy my space today: yes

notes on what i tidied or improved: vacuum and tidy

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custom 75 hard: day 3

workouts

warm-up: everyday full body pilates - 10 min

strength:

ballet back & arms sculpting workout - 10 min

ballet legs & core workout - 20 min

flexibility stretches

full body stretch for flexibility - 20 min

fasting

stuck to my fasting window (12 pm - 7 pm):

yes

hydration

water intake: 3 litres

food

lunch: konjac noodles with tofu mushroom sauce (266 cals)

snack: plum and watermelon (156 cals)

dinner: chickpea & sweet potato koftas+ potato and sweet potato + quinoa salad (525 cals)

dessert: choc chia seed pudding (364 cals)

notes/photo description or recipe: (approx 1310.5 cals)

reading

did i read 10+ pages today: yes

book & page count: the girls by emma cline - only 10 i was so tired :(

weight & health tracking

weight: 58.2 kg

zone minutes: 10 minutes

supplements

supplements taken today:

women’s probiotic

women’s multivitamin

b12

iron

sleep quality

hours of sleep: 8 hours

quality: good

clean & tidy

did i clean and tidy my space today: yes

notes on what i tidied or improved: vacuum and tidy

hobby: creative writing

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custom 75 hard: day 2

workouts

warm-up: everyday full body pilates - 10 min

strength & posture:

shoulder & back mobility workout - 10 min

fix your posture - 10 min

flexibility

stretch for splits (front splits flexibility routine)

step count:

6k steps

fasting

stuck to my fasting window (12 pm - 7 pm):

yes

hydration

water intake: 2.5 litres

food

breakfast/lunch: protein waffles (about 405cals)

snack: watermelon + plum + protein bar (277.5cals) + other random snacks (??cals)

dinner: cucumber salad + chickpea & sweet potato koftas (460cals)

notes/photo description or recipe: (approx 1400cals)

reading

did i read 10+ pages today: yes

book & page count: the girls by emma cline - 20 pages

weight & health tracking

weight: 58.4 kg

zone minutes: 7 minutes

supplements

supplements taken today:

women’s probiotics

b12

sleep quality

hours of sleep: 8 hours

quality: fair

clean & tidy

did i clean and tidy my space today: yes

notes on what i tidied or improved: tidy and washing :)

[ultrarotten]

75 hard: day 1

workouts

full body: everyday full body pilates

arms: slim arms in 1 week

legs: toning ballet legs workout for sculpting, lengthening and strengthening

posture & flexibility exercises

stretch for splits (front splits flexibility routine)

step count

6k steps

fasting

stuck to my fasting window (12 pm - 6 pm):

yes

hydration

water intake: 3 litres

food log

lunch: choc chia pudding + tofu (493 cals)

snack: black plum + rice cake with protein peanut butter (190cals)

dinner: cucumber salad with chickpeas (212cals)

desert: bday cake (405 cals) (healthy? no. did my mother make it with love? yes.)

notes/photo description or recipe: total cals- approx 1299cals

reading

did i read 10+ pages today: yes

book & page count: the girls by emma cline (20 pages)

study

did i study today: yes

subject or topic studied: german a1

weight & health tracking

weight: 58.5 kg

zone minutes: 39 minutes

supplements

supplements taken today:

women’s probiotics

women’s multivitamins

b12

iron

sleep quality

hours of sleep: 8 hours 50 mins

quality: good

clean & tidy

did i clean and tidy my space today: yes

notes on what i tidied or improved: general organising + vacuum and dusting

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19 🤍

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jan - feb weekly workout schedule

monday: upper body & core strength

goal: build lean muscle in arms and strengthen core.

warm-up: everyday full body pilates - 10 min

arms:

slim arms in 1 week - 10 min

optional: toned arms with dumbbells - 20 min

core: get abs in 2 weeks | abs workout challenge - 10 min

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get a flexible back fast! - 10 min

tuesday: leg flexibility & splits

goal: work towards front and middle splits.

warm-up: everyday full body pilates - 10 min

flexibility:

full body stretch for flexibility - 20 mins

intense hamstring repair yoga routine - 25 mins

wednesday: lower body & glutes

goal: tone legs and grow glutes.

warm-up: everyday full body pilates - 10 min

arms: slim arms in 1 week - 10 min

glutes:

30-day fat burn: legs & butt shaper - 10 min

or option 2: best at-home booty workout - 20 min

legs: toning ballet legs workout for sculpting, lengthening and strengthening - 25 mins

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get a flexible back fast! - 10 min

thursday: back flexibility & posture

goal: improve back flexibility and posture.

warm-up: everyday full body pilates - 10 min

strength & mobility:

shoulder & back mobility workout - 10 min

fix your posture - 10 min

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get a flexible back fast! - 10 min

optional: deepen your arch | back stretch routine | spinal flexibility - improve posture - 10 min

friday: full body strength & core

goal: engage full body strength, focusing on core and arms.

warm-up: everyday full body pilates - 10 min

strength:

ballet back & arms sculpting workout - 10 min

ballet legs & core workout - 20 min

flexibility: full body stretch for flexibility - 20 min

saturday: deep stretch & legs

goal: deepen flexibility, focusing on legs and hips.

warm-up: everyday full body pilates - 10 min

strength: toning ballet legs workout for sculpting, lengthening and strengthening - 25 min

flexibility:

how to get a flexible back fast! - 10 min

get your splits | hip flexibility | splits challenge - 20 min

intense hamstring repair yoga - 25 min

sunday: active recovery / light stretch

goal: relax, relieve tension, and lightly stretch.

active movement: walk or gentle yoga flow - 30–60 min

flexibility: bedtime stretches for relaxation - 10 min

[ultrarotten]

75 hard: day 1

workouts

workout 1: walk

full body: everyday full body pilates workout

arms + back: ballet back & arms sculpting workout

posture & flexibility exercises

back stretch: how to do a backbend fast! back flexibility stretches for beginners

leg stretch: stretch for splits (front splits flexibility routine)

step count:

9,950 steps

fasting

stuck to my fasting window (12 pm - 6 pm or 12 pm - 8 pm):

yes

notes: first meal at: 2pm, last meal at: 6pm

hydration

water intake: only 2 litres

what i ate

breakfast: soy ice coffee with protein powder

lunch: rice paper rolls

dinner: tofu banh mi

notes/photo description or recipe:

reading

did i read 10+ pages today: yes

book: my dark vanessa (which is amazing)

study

did i study today: no

subject or topic studied: was busy today :( i need to make a better plan (i am on uni break rn too)

weight & health tracking

weight: put on weight in scotland and in denial

zone minutes: 66 minutes

supplements

supplements taken today:

women’s probiotics: yes

women’s multivitamins: yes

b12: yes

sleep quality

hours of sleep: 14 or 16 hours (idk i just got off my flight (22 hour flight) and took lots of sleeping pills)

quality: amazing

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custom 75 hard challenge

daily rules

workout

exercise every day for at least 45 minutes (any form of movement).

rest day: i’m allowed one full rest day per week from strenuous activity.

flexibility training

stretch or do flexibility training every day for at least 15 minutes.

rest day: i can take one day off flexibility training per week if needed.

intermittent fasting

follow intermittent fasting from 12 pm to 6 pm or 12 pm to 8 pm, depending on how i feel that day.

drinks allowed during fasting:

green tea (or really any tea)

coffee

chia + lemon water

protein smoothie (only if i’m really hungry)

clean eating

eat healthy, clean meals every day, minimising carbs, sugar, and greasy foods.

incorporate more plant-based or vegan meals into my diet.

cheat meal: one cheat meal is allowed per week to support calorie confusion.

study

study everyday even if it's just 20 minutes

focus on either uni coursework or learning german.

vitamins

take the following daily supplements:

women’s probiotics

women’s multivitamins

b12

iron (every second day)

hydration

drink at least 3–4 litres of water daily to support energy and recovery.

sleep

prioritise getting at least 8+ hours of sleep every night to recharge and support my body.

clean and tidy

take time every day to clean and tidy my space, keeping my environment organised and comfortable.

reading

read at least 10 pages of a book every day (any genre). audiobooks are okay if reading physically isn’t possible.

additional rules

period flexibility

i can adjust or skip rules as needed during my period, prioritising listening to my body.

blog

write a blog post every day to document my progress, or any inspiration posts.

challenge duration

75 days, with all rules in effect unless noted for flexibility.

[ultrarotten]

hey 👋

i’m violet (pseudonym just in case the opps find this)

i’m using this page as a way to kind of keep myself accountable and become the best version of myself and hopefully i can inspire others to as well?

i’m 164cm (5’4)

sw: 62

gw: 52

cw:56

i’m trying to eat healthier and more filling meals and usually eating in a 400 ish calorie deficit (1000-1250/day) and i fast until 12pm

this is not mean to promote any eating disorders as i don’t have one but if this is triggering for anyone that has or has had one please scroll away xx

also i got my inspo to do this from @vskitty who is another aussie girl