Creating a healthier, happier you.
10 STEPS TO ACHIEVE YOUR 30-DAY GLOW-UP
“Glow-up” is a popular phrase lately, but when I hear it or see it on social media, it seems like people are using it to describe a physical transformation. It’s all about what’s happening outside, and how your body, skin, and hair are changing.
But when I think about the times in my life when I’ve had my glow-ups, the changes weren’t only physical. My philosophy is this: when you feel your best, you’ll look your best as well.
So here are ten tips to help you achieve your glow-up in 30 days. They’re simple, but trust me, they can be life-changing when you put them into effect!
1. MOVE YOUR BODY
You may think I’m mentioning this tip first because I’m a personal trainer and all about exercise, but let’s set aside the physical effects of exercising right now and focus on the mental ones. Sometimes I have clients come to me who are struggling through difficult seasons, and finding the motivation to exercise is hard for them.
That’s very normal. When our mental health declines, it’s harder to take care of ourselves in practical ways. But every time I see a client find the strength to move their body, despite how they’re feeling and what they’re going through, it makes a huge difference.
Working out can release endorphins, give us energy, boost our mood, and heighten our ability to engage with the people we love. This is exactly what I want for everyone I work with, and you can experience it too!
2. EAT HEALTHY AND PROTEIN-PACKED MEALS
Diet is a huge part of health and wellness, but sometimes people think that eating well is just about losing weight or toning your body. It can do those things, but it can also have so many subtle effects on our quality of life. Here are just a few things that eating well can do for you:
- Improve your gut health
- Help you sleep better
- Make your skin clearer
- Diminish bloating
- Kick your energy levels up a notch
And more! Our bodies need fuel to help us sustain daily activities, so it’s not just about helping your body look how you want it to. If you eat healthier meals for 30 days, you’ll feel a shift!
Related: Easy Protein Snack
3. GO TO BED EARLY
This one can be tough if you have littles, and your spouse works during the day because nighttime can be one of the only windows for you two to have quality time and catch up. But going to bed early and getting enough sleep every night will make you feel like a different human.
When we don’t get enough sleep, our bodies can struggle to efficiently perform daily functions because we’re running on so little energy. If you take the time to get the rest your body needs, you’ll wake up refreshed and ready for the day. It’s time to leave behind those days of constantly trying to catch up on sleep...
4. PRACTICE MINDFULNESS
If you’ve worked with me before or follow the BodyByBree IG page, you know how much I prioritize mindfulness with myself, my family, and my clients. Practicing mindfulness can look different for everyone, but here are a few options if you’re getting started:
- Journal everyday
- Take an unplugged walk in nature
- Sit in silence for a few minutes at a time
- Cultivate gratitude
- Listen to your body
Mindfulness doesn’t have to be sitting on the floor cross-legged and meditating for an hour (although if that works for you, great!). You can practice mindfulness wherever you are and whenever you need a reset. Engage your senses, and pay attention to the world around you.
Related: Protect the Silence
5. SOAK UP SOME SUN
Vitamin D is critical for your body, and this tip should be super easy. Try to step outside and get some sun every day, whether in your backyard, a walk around the neighborhood, or at the park with your littles.
Soaking up a little sunshine can help improve your mood, and it can even help manage depression and depressive symptoms. Just make sure to lather up with sunscreen to protect from those UV rays, and keep water nearby so you can stay hydrated if you’re going to be in the sun for an extended period of time.
Our skin is the largest organ we have, so I think it deserves a little everyday attention to keep it soft, healthy, and clear. If you’re not someone who loves a good 10-step skincare routine, that’s completely OK.
My advice is to stick with the basics: cleanser, moisturizer, and sunscreen. Cleansing your skin from the activities of the day is a great way to wind down every night, and make sure to rehydrate it with lotion (face and body). It’s also important to put on sunscreen before you leave the house for the day, even if you’re not someone who frequently burns. It can stave off wrinkles and protect against skin cancer.
7. LIMIT SCREEN TIME
This one can be tough if you have to be on your phone for your job (like me), but I can say from experience that’s all the more reason to take this tip seriously. Limiting screen time is so necessary for our mental health and our connection to ourselves, family, and friends.
When we set our screens aside, we have an opportunity to reconnect with the world around us in a more grounded way. It pushes us to get outside and get in touch with our senses. This ties into what I was saying about mindfulness earlier, and leaving your phone behind for a bit every day is another great way to practice mindful habits.
8. SPEND TIME WITH YOUR FRIENDS & FAMILY
Our connection to our communities is what matters most at the end of the day. Our kids are growing up so fast, and if we’re not careful, we can miss small and big moments with them! The same goes for our friends who are growing and changing with their own small and big victories to celebrate.
I guarantee you will feel like a healthier and happier individual when you prioritize quality time and fun with your special people, and life is just better when we do it alongside others!
9. GET DRESSED EVERY DAY
Athleisure is my uniform as a personal trainer and nutrition specialist, but on the days when I’m not going to be working out, it makes a huge difference when I put on an outfit that makes me feel confident and beautiful! Even if I’m not going out or will just be running errands, wearing an outfit makes me feel more put together, and I can tell that it spikes my confidence and motivation to knock things off my to-do list.
It’s all about being intentional with yourself and pouring effort into your quality of life every day. This seems like a small task, but you deserve to feel great in what you’re wearing!
10. TREAT YOURSELF TO A DAY AT THE SALON
Lastly, I want you to know that you deserve a little day out! We all lead busy lives and sometimes the responsibilities that fall on us can feel heavy, which is why it’s OK to step away from it all and get pampered a bit now and then.
Take yourself to the salon and get a new cut, or get a mani/pedi with one of your best friends. These small treats can go a long way when it comes to our confidence and self-worth. Don’t get me wrong; that’s a process that starts from the inside and moves out. But I know firsthand what a great blowout and fresh nails can do.
Remember that your glow up starts from within. Try practicing a few of these tips every day and I promise that you will start to feel and see a big difference.
I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.
I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.
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