Trans75 in 2025: A Holistic 75-Day Challenge for Trans Wellness

Transitioning is one of the most significant journeys someone can take—filled with self-discovery, vulnerability, strength, and constant learning. For many in the transgender community, this process is not solely about physical transformation; it also encompasses mental and emotional growth. After personally experiencing the benefits of Andy Frisella’s Hard75 challenge but noticing the need for modifications specific to transgender needs, I launched Trans75 last year. Now, in 2025, the program has continued to evolve to address new research in health, shifting community dynamics, and the feedback of countless transgender participants who have found structure and support through this approach.

The core idea remains the same: Trans75 is a 75-day challenge that aims to bring consistency, discipline, and holistic well-being into everyday life. Unlike mainstream programs, Trans75 weaves medication adherence, hormone-related health monitoring, and self-care into a fitness and nutrition routine. The result is a structured guide for transgender individuals to focus on physical, mental, and emotional health, all at once.

In this updated guide, we will explore the essential components of Trans75, how the program has grown from its original 2024 structure, and why it continues to resonate so strongly with so many transgender people seeking to better their lives. We will also delve into practical strategies for success, the importance of community support, and how to make the most of the #Trans75 movement on social media.

Whether you’ve been following a strict workout routine for years or are just beginning to explore fitness and wellness as part of your transition, this article aims to serve as your roadmap. The Trans75 challenge is not about strict perfection or punishing yourself; rather, it’s about building self-trust, fostering resilience, and creating a life that honors your identity and personal aspirations.

RELATED: Trans75: A Unique Fitness and Wellness Challenge for the Transgender Community

Why Trans75 Still Matters in 2025

A year after its introduction, Trans75 continues to be relevant for a few key reasons:

• Community Focus: While Hard75 provided a fantastic starting template, it lacked specific guidance relevant to transgender health. Trans75 remains dedicated to bridging that gap by underscoring medication adherence, hormone balance, and community-building—key areas that are not addressed in many mainstream fitness challenges.
• Medical Advancements: Every year, healthcare providers and researchers refine their understanding of hormone therapy and transgender health. Trans75 integrates these evolving insights, encouraging participants to stay up-to-date on new scientific findings while maintaining consistency in day-to-day routines.
• Growing Need for Mental Health Support: In 2025, mental health awareness is on the rise, especially within the transgender community. Trans75 has expanded its scope to include even more strategies for emotional well-being. By incorporating self-care, mindfulness, and active reading on personal development, Trans75 promotes a 360-degree approach to wellness.
• Sustainability and Inclusivity: Over the past year, feedback from participants highlighted the importance of sustainability. People asked for ways to adapt the program to different physical abilities, schedules, and personal comfort levels. Trans75 remains open to all—regardless of where you are in your transition or fitness journey—ensuring inclusivity through adaptable guidelines.

Ultimately, Trans75 thrives because it addresses more than just physical fitness; it speaks to the entire life experience of a transgender person. Whether you are early in your transition or further along, these 75 days can help you refocus on self-care, discipline, and love for your evolving body.

The Evolution of Trans75: Lessons Learned and Enhancements

When I first adapted Hard75 into Trans75 last year, I focused on four major pillars: consistency, physical fitness, medication adherence, and mental well-being. Over time, and with input from participants, I’ve refined this structure. These lessons learned have shaped the 2025 Trans75 program:

• Customization is Key: Early on, people realized that a single dietary guideline might not work for everyone—especially when hormone levels, metabolic rates, and caloric needs can vary drastically from one person to another. In 2025, the program emphasizes personalized diet plans designed in collaboration with medical professionals or nutritionists, ensuring your unique body’s needs are met.
• Mental Health Takes Center Stage: While Trans75 always included self-care activities, the new approach encourages daily check-ins. Participants are urged to reflect not just on physical activities but also on thoughts, moods, and emotional triggers. By placing a higher priority on mental health, the program aims to normalize seeking therapy, coaching, or other professional support.
• Flexible Workout Options: The original requirement called for two 45-minute workouts per day, one of which must be outdoors. This remains a fundamental part of Trans75. However, feedback showed that some participants faced environmental or health-related barriers—extreme weather, mobility challenges, or limited access to safe outdoor spaces. Thus, the 2025 version encourages creativity and flexibility: gentle yoga, walking, swimming, or even advanced wheelchair workouts all count, as long as the participant maintains consistency and makes an effort to do at least one session in fresh air whenever possible.
• Expanded Monitoring: Weekly tracking of hormone levels, blood pressure, and other relevant metrics has proven extremely beneficial. Many participants also added mental health metrics, such as mood logs or anxiety levels. The updated Trans75 invites participants to incorporate mental health scales (for instance, rating each day on a 1-10 scale) as part of their overall progress evaluation.

With these improvements, Trans75 remains adaptive yet steadfast in its core mission: providing a structured routine that supports the multifaceted realities of transgender life.

The Core Components of Trans75

Despite these enhancements and expansions, the essence of Trans75 remains anchored in eight core components. Committing to these daily tasks for 75 days is the heart and soul of the challenge:

• Two 45-Minute Workouts
  • One must be outdoors, rain or shine. This fosters discipline and a connection with the environment.
  • Both workouts can be modified based on your fitness level. High-intensity interval training, brisk walking, or a gentle jog all qualify. The goal is consistency, not perfection.
• Diet
  • A personalized diet tailored to your transition goals.
  • No cheat meals, no alcohol.
  • Hormone Replacement Therapy (HRT) can affect weight, muscle mass, and overall metabolism. Work closely with a healthcare professional to craft a diet that supports your body’s needs.
• Gallon of Water
  • Aim for a gallon (3.8 liters) of water per day. Adequate hydration is crucial, especially when on HRT.
  • If a full gallon is too much due to medical reasons, consult your doctor for an adjusted intake that still prioritizes proper hydration.
• Medication
  • Take all prescribed medications and supplements consistently, including HRT.
  • This component underscores the necessity of adhering to hormone schedules, as erratic use can lead to complications in physical and emotional well-being.
• Reading
  • A minimum of 10 pages of a non-fiction or self-improvement book daily.
  • Consider material that focuses on transgender experiences, mental health, or general self-improvement. Learning from others’ journeys can have a profound impact on your own.
• Progress Picture
  • Daily photographs to track both subtle and significant changes over the 75 days.
  • This goes beyond building muscle or losing weight. Many find that documenting physical transition—skin changes, hair growth, or muscle distribution—can be an empowering reminder of progress.
• Health Monitoring
  • Quarterly tracking of hormone levels (if possible), blood pressure, or other relevant metrics.
  • Use a journal, spreadsheet, or dedicated app to note changes. Keep your healthcare provider in the loop to ensure any necessary adjustments to your transition plan are made promptly.
• Self-Care Activity
  • At least 15 minutes of a self-care practice daily, whether it’s meditation, journaling, skincare, or simply taking a quiet walk.
  • This is your moment to nurture your mental well-being. Explore what helps you relax or reflect, and commit to it daily.

These core components operate like interlocking gears. When consistently maintained, they propel you forward on your journey, ensuring your physical health, emotional stability, and self-confidence get equal attention.

A Typical Day on Trans75: Practical Insights

No two journeys look the same, but here’s an example of a typical day for someone on Trans75:

• Morning Routine (6:00 AM – 7:00 AM)
  • Medication & Hydration: Start the day by taking your prescribed hormones, vitamins, or supplements. Drink a large glass of water to jumpstart your hydration.
  • Self-Care Check-In: Spend a few minutes journaling about any dreams, anxieties, or thoughts you woke up with.
• First Workout (7:30 AM – 8:15 AM)
  • Outdoor Session: Go for a brisk walk or light jog outside. If you live in a place with harsh weather, layer up or choose times of day when conditions are safer.
  • Mindfulness: Consider using a guided meditation app for the last five minutes to reconnect with your intentions for the day.
• Breakfast & Daily Planning (8:30 AM – 9:30 AM)
  • Diet Compliance: Prepare a balanced meal—perhaps eggs with greens or a nutritious smoothie.
  • Health Monitoring: Quickly log how you’re feeling physically (e.g., energy levels, any soreness from prior workouts). If it’s your weekly check-in day, record your blood pressure or hormone levels.
• Midday Obligations (9:30 AM – 5:00 PM)
  • Work/School/Errands: Go about your day while ensuring you stay hydrated. Carry a refillable water bottle.
  • Reading Break: Fit in your 10 pages of reading during a lunch break or after tasks settle down.
• Second Workout (5:30 PM – 6:15 PM)
  • Indoor Session: This could be weight training, yoga, or a specialized fitness routine tailored to your goals. Aim for consistency and focus on proper form.
• Evening Self-Care & Reflection (6:30 PM – 8:00 PM)
  • Dinner: Stick to your planned diet. If you’re feeling adventurous, try a new recipe that fits within your nutritional guidelines.
  • Self-Care: Spend at least 15 minutes on something that relaxes you—meditation, reading fiction, skincare, or even painting.
  • Daily Progress Photo: Snap your photo (if you haven’t already) and store it in a secure folder.
• Winding Down (9:00 PM – 10:00 PM)
  • Accountability: Do a quick mental review of the day’s tasks. Did you hit your water intake goal? Check off your medications? Complete both workouts and your reading?
  • Sleep: Head to bed at a reasonable hour to ensure adequate rest, which is critical for recovery and mental health.

This schedule is just one illustration of how you might organize your day. The crucial part is consistency: executing these tasks with dedication for 75 days straight.

How Trans75 Boosts Physical and Mental Well-Being

Physical Health Benefits

• Workout Consistency: Two daily workouts will improve cardiovascular health, muscular endurance, and overall energy levels.
• Healthy Weight Management: Following a balanced diet without cheat meals or alcohol encourages healthier body composition.
• Hormone Optimization: Adhering to medication schedules and monitoring hormone levels helps maintain optimal transition progress.
• Hydration and Recovery: Drinking ample water assists with digestion, nutrient transportation, and muscle recovery.

Mental Health Benefits

• Sense of Accomplishment: Completing daily tasks fosters self-confidence and resilience.
• Reduced Anxiety: Structured routines can alleviate some of the uncertainty or anxiety that often accompanies transition by providing a sense of control.
• Mindfulness and Reflection: Reading and self-care activities help cultivate a calmer mind and provide time for introspection.
• Community Support: Engaging online with #Trans75 participants lets you share experiences, celebrate milestones, and receive emotional support.

Discipline, Resilience, and Long-Term Habits

Transitioning itself is a marathon, not a sprint—full of emotional highs and lows, physical changes, and constant adaptation. Trans75 is designed to mirror that by instilling discipline in the short term, with the goal of cultivating lifelong habits.

• Discipline: Sticking to Trans75’s requirements fosters discipline, which can be invaluable in other areas of your life. For example, once you’re used to consistently taking hormones and supplements on time, you might find it easier to stick to work deadlines or maintain personal budgets.
• Resilience: Overcoming obstacles—such as squeezing in workouts on busy days or resisting the urge to skip self-care—builds mental toughness. This resilience often translates into greater confidence in handling transition-related hurdles, like difficult conversations with loved ones or challenging social situations.
• Long-Term Habits: The 75-day timeframe is deliberate. Experts often say it takes an average of two months to form a new habit. By the end of Trans75, many participants find that waking up early, staying hydrated, exercising regularly, and prioritizing self-care become second nature.

The Power of Community: Sharing Your Journey with #Trans75

A vital element of Trans75 is community support. The #Trans75 hashtag on social media channels—such as Instagram, TikTok, Twitter, and Facebook—offers a unique space to document progress, share challenges, and celebrate breakthroughs.

Why Post Online?

• Accountability: Publicly sharing your daily activities and personal reflections helps you stay responsible for following through.
• Motivation: Receiving encouragement from peers, friends, and strangers who understand your journey can be incredibly uplifting.
• Education: As people post their workouts, recipes, and personal insights, they create a rich resource hub for others to learn from.
• Connection: Forming bonds with fellow Trans75 participants builds a sense of belonging. You might even find local workout buddies or meet-ups through your online interactions.

Tips for Maximizing #Trans75:

• Consistency in Posting: Whether it’s daily or weekly, set a schedule for posting. Keep a log of what you share so you can look back at your entire journey.
• Honest Reflections: Social media tends to showcase highlight reels. Break that trend by sharing your real experiences—the tough days, the triumphs, and the lessons learned.
• Engage with Others: Like and comment on others’ posts. Ask questions, offer tips, and celebrate their wins. The more you give to the community, the more you’ll receive in return.
• Respect Privacy: Only share what you’re comfortable with. If you prefer to keep certain details of your transition private, that’s perfectly valid.

Personal Reflections: My Ongoing Journey with Trans75

As someone who was a competitive bodybuilder and fitness coach, I was used to grueling routines and strict discipline. When I came out as transgender and started my own transition, everything changed—my body’s hormonal profile shifted, my emotional landscape transformed, and I found new demands on my time and energy. Hard75 had been an invaluable tool in my fitness journey, but it didn’t address the specific challenges I now faced.

That’s why I created Trans75—initially to keep myself on track and later to help others do the same. Over the past year, I’ve continued to tweak my own approach based on changes in my hormone regimen, fluctuations in my mood, and evolving personal goals. There were days when the outdoor workout felt impossible due to inclement weather or personal fatigue. Yet, each time I adapted, I proved to myself that determination, flexibility, and a positive mindset can coexist.

It’s humbling to watch the program take on a life of its own. I’ve been heartened by stories of participants who, for the first time, felt confident enough to take progress pictures because Trans75 provided a structure that made them feel safe and supported. Others shared how the reading requirement sparked a passion for self-improvement literature or how daily self-care reminded them to honor their emotional well-being.

While no program is a one-size-fits-all solution, Trans75 continues to serve as a blueprint for embracing both the highs and lows of transition. It’s taught me that growth—physical, emotional, and spiritual—doesn’t have to be chaotic or confusing. With the right framework, each day becomes an opportunity to reaffirm your commitment to living life authentically.

Beyond Day 75: Maintaining Momentum

What happens after you’ve completed the 75 days?

• Celebrate: First and foremost, acknowledge your accomplishment. Reflect on how you’ve changed—physically, mentally, and emotionally—since Day 1.
• Evaluate: Review what worked and what didn’t. Perhaps you discovered a love for journaling but struggled with water intake. Or maybe the second workout was too intense on certain days. Use these insights to refine your approach moving forward.
• Set New Goals: Whether it’s continuing the same regimen, taking a short break, or focusing on a new fitness or personal development challenge, keep the momentum going. Transition is lifelong, and your self-care and discipline should be, too.
• Stay Connected: Remain active in the #Trans75 community or look for local groups. Even if your 75 days are over, you can keep sharing tips, encouragement, and personal updates.

Remember, Trans75 is intended as a stepping stone to better habits, not a cage. You have the freedom to adapt these principles to align with your evolving identity and any new medical developments in your transition.

Common Concerns and FAQs

What if I miss a day? Trans75 calls for strict adherence. If you miss a day, it’s recommended to start over to maintain the challenge’s integrity. However, remember to approach this with self-compassion. Life happens. If you restart, do so with the knowledge that each attempt refines your discipline and offers new insights.

Can I change exercises if I have physical limitations? Absolutely. Adapt the workouts to suit your mobility and fitness level. Consult a medical professional or physical therapist if you need specialized exercises.

How strict is the diet component? The diet should be free from cheat meals and alcohol, but it’s important that it aligns with your health goals and medical needs. If you require a higher calorie intake due to metabolic changes, that’s fine. The key is consistency, not deprivation.

Is it safe to take a gallon of water daily? For most individuals, one gallon (3.8 liters) of water is safe. However, if you have medical conditions like kidney issues or an electrolyte imbalance, consult your healthcare provider for tailored advice.

Do I have to post on social media? No. While sharing your journey can be beneficial, it’s entirely optional. Many people benefit from the accountability and support that comes with posting updates, but there’s no obligation to do so.

Is this program suitable for those not on HRT yet? Yes. Trans75 can be adapted to meet you wherever you are in your transition. If you’re not on hormone therapy, simply focus on the dietary, fitness, and self-care elements, and consider any other medication or supplements you may need.

Looking Ahead: The Significance of Trans75 for the Future

In 2025, the transgender community is more visible than ever. With visibility comes both opportunities for advocacy and sometimes increased scrutiny. Many transgender individuals struggle with healthcare access, emotional support, and societal acceptance. Trans75 stands as a beacon of self-empowerment, demonstrating that while external circumstances can be difficult, nurturing your physical and mental well-being is always within your grasp.

For allies and families, understanding the discipline and compassion built into Trans75 can also offer insight into how best to support transgender loved ones. The challenge provides a clear structure—one that encourages open communication about medical routines, emotional check-ins, and healthy lifestyle habits. By observing or even participating in certain aspects, allies can gain a deeper appreciation for the resilience and determination that characterize so many in the community.

Finally, Trans75’s longevity underscores the program’s adaptability. Each participant is free to interpret the guidelines in a way that resonates with their specific journey, making it highly scalable and inclusive. As long as there are transgender individuals looking for structured guidance on self-improvement, discipline, and holistic wellness, Trans75 will remain a relevant tool.

The Bottom Line

Transition is a complex, deeply personal process marked by self-discovery, courage, and profound transformation. Trans75 offers a 75-day scaffold to help you navigate this path with discipline and care. Rooted in rigorous physical routines, mindful self-care, and unwavering medication adherence, the program empowers you to approach your transition not as a chaotic leap but as a series of measured, purposeful steps.

Whether you’re a seasoned athlete or just starting to explore fitness, the beauty of Trans75 lies in its adaptability. More than just another workout challenge, it’s a support system that honors the uniqueness of your transition journey. As you track your body’s changes, monitor your hormone levels, and invest in daily self-reflection, you cultivate habits that can extend well beyond these 75 days.

Above all, remember to treat yourself with the kindness and empathy you deserve. A missed workout or a tough emotional day doesn’t negate your hard work. Instead, it offers a chance to learn and recommit. There’s a whole community cheering you on through the #Trans75 hashtag, sharing highs, lows, and everything in between. Your story has the power to uplift others, just as their stories might bolster you during challenging moments.

As the creator of this program and a fellow transgender individual who continuously learns and adapts, I invite you to take on Trans75 with an open heart and a determined spirit. Let these 75 days be a testament to your resilience, an affirmation of self-love, and a step toward a brighter, healthier future. Here’s to embracing your journey—one day, one workout, and one act of self-care at a time.