For many, the concept of a "glow up" conjures images of purely physical transformations. However, a true glow up encompasses changes that are not only skin deep but also those that nurture the mind and spirit. It's about self-love and consistency. A glow up is an empowering transformation of who you are. This might look like changing your appearance, drinking more water, or achieving your goals. Whatever your glow up means to you, it’s all about becoming the best version of yourself and learning to practice self-care and acceptance!
Embracing Self-Acceptance and Mental Well-being
One of the most crucial aspects of any glow up journey is prioritizing your mental state. Remember that one definition of healthy is different from someone else’s. As an insecure teenage girl, I would often scowl at my appearance. At 16, I was prescribed mental health medication, and as a side effect, I saw my weight increase. Now, at 20, I lament the fact that I did not find joy in that body. It's about writing your own damn story - because the one we’re in right now is not a fairy tale.
The Importance of Mental Health
When our mental health declines, it’s harder to take care of ourselves in practical ways. Working out can release endorphins, give us energy, boost our mood, and heighten our ability to engage with the people we love.
Challenging Societal Expectations
We live in a society that demonizes our bodies with the expectation that they are monolithic, or the expectation that all bodies are meant to look identical. We are meant to grow and expand, not remain the same. There is an expectation in society that to be beautiful is to be skinny, but if you are fat, the only way to look beautiful is to have stereotypical curves. Where is the love for the big bellies, the chunky arms, the round faces? Fat girls, curvy girls, mid-size girls and the like, I write this article for you.
Owning Your Body
I think as fat girls, we often think we need to shrink ourselves. Fat girls, own your shit. Own your tummies. Own your thick thighs. I used to hate that I have a round face rather than a “gua sha-made” narrow face, but this body - the one I have now - is the one that has nourished me, has loved me and has kept me safe through it all.
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Building Confidence
A huge part of your glow up is learning to believe in yourself! Write down recurrent, negative thoughts and then write positive, logical affirmations as a counter-argument. Practice saying these positive affirmations aloud every day. Even if you don’t feel confident right away, simply fake it till you make it and nobody will be able to tell the difference! Use positive self-talk to bring yourself up instead of down, challenge negative thoughts about yourself, and practice being assertive in your day-to-day life. By starting to repeat positive and affirming words to yourself you will feel your confidence rise. Make sure that your positive affirmations align with your life and your values, make them personal.
Nurturing Your Body: Diet and Exercise
How you fuel your body can make a huge difference to your glow up. A nutrient-rich diet, combined with a balanced skincare routine, can significantly impact your skin's glow. Each 5-9 servings of fruit and vegetables per day, and plenty of lean protein, whole-grains, and healthy fats.
The Power of a Balanced Diet
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. 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. To maintain a glowing complexion, nourish your body with nutrient-dense foods. Nuts and seeds are also great for maintaining a natural glow and can help minimize visible signs of aging. One way to overhaul your diet is through a cleanse, or better yet, a diet Reset! The Kroma Wellness Deluxe 5-Day Reset is an excellent way to jumpstart your diet. Our easy-to-follow plan requires little-to-no prep time.
To ensure you are meeting your daily dose of superfoods, try starting your day with a superfood smoothie. Our Cacao-Banana Plant-Based Protein incorporates many different superfoods - maca, cacao, chocho plant protein, and Reishi mushrooms - into one delicious drink.
The Benefits of Regular Exercise
Exercise helps you to look and feel your best, in both your body and mind! Find a type of exercise that you enjoy, such as swimming, running, or yoga. Aim to exercise 3-5 times per week, unless you have been instructed otherwise by a health professional. You don’t have to join a gym unless you want to. For effective glow-up workouts, cardio has long been the go-to choice. To craft your ideal glow-up workout routine, consider your current activity level and find a personal trainer who can help you achieve your goals on a realistic timeline. Doing yoga, pilates or heavier workout - that is up to you. But set your intention to move your body in the way you prefer at least three times a week, it will boost your energy, your body and your mind. Combine strength, balance, cardio and flexibility. Walking is a great glow up-tip for multiple reasons. First and foremost, walking strengthens your heart and lowers your blood sugar. It's free, easy, and can be done whenever you feel like it. We all want improved strength, flexibility and mental health, right? The challenge for day seven is to do some yoga - and preferably to keep doing so a few times a week to keep the routine. Besides this, yoga can help you relieve stress, inflammation and anxiety, as well as it can improve your self-esteem.
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The Importance of Hydration
Drink1⁄2 US gal (1.9 L) of water every day to stay hydrated. Glowing up happens from the inside out and water is the key to helping you look and feel your best every day. Buy a reusable drink bottle and keep it filled up with fresh water at all times. 1⁄2 US gal (1.9 L) of water is just an approximate figure, as the ideal amount of water differs from person to person. If you aren’t the biggest fan of plain water, you can always make infused water using your favorite produce to give it a bit more flavor. Remembering to drink more water can be difficult when you first start. Try setting a reminder on your phone or putting a note on the fridge. You have probably heard this before, but we can't stress it enough. Studies show that water helps with skin hydration, helps your physical and mental performance as well as it can help to prevent headaches. Your glow also comes from the inside, so why not start there.
Enhancing Your Outer Radiance: Skincare, Haircare, and More
Look after your body inside and out by eating a well-balanced diet, working out regularly, and looking after your skin. Follow a skincare routine to help your skin glow. Your skin is one of the first things that people notice about you and having glowing skin will really help your transformation shine!
Skincare Essentials
Clean your face with water twice a day and use a toner, moisturizer, and exfoliator that is suitable for your skin type. If you have problems or concerns about your skin, visit a dermatologist for professional advice. Scrub and moisturize your body. If you really do it mindfully, it can be considered as a form of meditation. Our skin is the largest organ we have, so I think it deserves a little everyday attention to keep it soft, healthy, and clear. 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.
Haircare Tips
Healthy, shiny hair can transform your look. Nourish your hair from within - Eat a nutrient-rich diet high in biotin, zinc, iron, and omega-3s. Get a new hairstyle that you have always wanted to try. Maybe it’s bangs, balayage, or a bob? Take the plunge and get that cut or color you have always wanted! Look online for inspiration if you need it and print out pictures to take along with you to your hair appointment. Jen Atkin, Celebrity Hairstylist A haircut can be transformative.
Oral Hygiene for a Brighter Smile
A bright smile can light up a room. Brush your teeth regularly to help your smile look its best. Brush your teeth every morning and night, and remember to floss your teeth each day too. Use a remineralization paste or rinse - Products containing minerals help repair weakened enamel and prevent sensitivity. Use a whitening toothpaste or strips - For an extra sparkle, include safe whitening products in your routine. Limit sugary and acidic foods - These foods can erode enamel and contribute to cavities. Schedule regular dental checkups and cleanings - Professional care ensures early detection of issues and keeps your teeth in top condition.
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Posture and Clothing
Stand up straight and tall to improve your posture. Your posture can make a huge difference in your appearance! Keep your back straight, your shoulders back, and your arms resting naturally by your sides. Wear clothes that emphasize your favorite features. Wearing clothes that flaunt your best features will help you to look and feel your best! Maybe you want to wear a color that makes your eyes pop or a pair of boots that draw attention to your long legs? Try out plenty of different clothes and experiment with different outfits to find a style you love. Use a posture corrector or inversion table - Invest in ergonomic furniture or posture correctors if necessary to maintain alignment. 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! Clothing can impact how you feel.
Makeup and Accessories
Experiment with makeup to see if you like how it makes you look. Whether makeup is totally foreign to you or you want to try out a new product, experimenting with makeup can make a huge difference to your appearance. There are plenty of free makeup tutorials available online, so use these to your advantage to try out different looks and learn about new products. Remember to care for your skin especially well if you use makeup regularly. Change out your accessories to make your outfits shine. If you're going out, add jazzy, funky accessories to your outfits, like bold statement necklaces or a cheetah or snakeskin shoe. Tinting your eyebrows can save you some time in the morning, waking up with freshly tinted brows is always nice. It doesn't take long, and it can really make a difference.
Cultivating Inner Peace and Positivity
Wellness goes beyond diet and exercise. When you support your overall wellness, you will likely feel both physical and emotional long-term benefits. It may feel overwhelming to incorporate so many new activities, but it is okay to start slow. Small, gradual changes can make a significant impact on your overall wellness. One thing to keep in mind about your health and wellness is that you rarely see changes overnight. It takes time and new healthy habits to achieve the glow-up results you’re looking for.
Setting Goals and Intentions
Set Clear Intentions: Before you set out on any change, think about your goals. Make a Plan: Once your intentions are set, set goals and make a solid plan. This may include a diet plan, workout plan, or meditation schedule. A plan may help you to be more consistent in working toward your goals. Set achievable goals and challenge yourself to accomplish them. Maybe you have financial, career, or personal goals that you have been wanting to achieve? Sit down and write a list of your goals. Then break each goal up into smaller, actionable steps that you can get started on. Remember that your goals can be as big or as little as you like. Take some time for yourself and write down all of your goals. Big and small, long and short term. Think about what to do in order to reach them, and why it's a goal of yours. Let your creativity flow and create a moodboard, after some yoga, journaling, inspirational podcasts and writing down your goals - you can probably feel a boost of energy and motivation. Let's do the best of this motivation and create a moodboard of your goals, intentions and aspirations in life. Do it digitally, or why not do some cutouts from old magazines. Keep as background on your phone or computer.
Practicing Mindfulness and Gratitude
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. 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. The challenge for day two might speak for itself - the health benefits of meditation are many. It reduces stress and anxiety, can promote emotional health through improved self-image and even enhances self-awareness. Moreover, meditation lengthens attention span and can help you with mind-wandering and worry. Appreciation and gratitude are scientifically proven to benefit your health, but how? Well, as you practice gratitude your stress can be reduced, your immune system can get stronger as well as your sleep can improve. Apart from writing down things that you are grateful for, actually telling someone how grateful you are for them is a perfect way of practicing gratitude. It does good, not only for you but also to the person you are expressing your gratitude towards. We breathe, right? But probably not consciously - the challenge for day 27 is to do some breathing exercises in order to deepen relaxation and improve your mood.
Connecting with Others
The attitude of the people who you are close to can influence you greatly. Seek family and friends that have a positive attitude and are supportive of who you are! If you are having trouble finding positive and supportive people, try making a few new friends. Join a club or group with people that have similar interests, use social media, or simply reach out and talk to new people that you normally wouldn't. 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! Spending time with the people you love will prevent feelings of loneliness, reduce stress and give you emotional support. Acts of kindness feels good - but not only that. By performing acts of kindness stress can be reduced and it can also improve your emotional well-being.
Prioritizing Sleep
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. Enough sleep is everything if you are looking for a glow up. Getting enough sleep can maximize your athletic performance, enhance your endurance and prevent depression. If you want to glow up, sleep is important - we've already stated this. Using your phone close to your bedtime can disrupt your sleep cycle as the blue light on your phone inhibits melatonin production and makes you more alert. Therefore you should avoid your phone before going to bed.
Creating a Positive Environment
Some might say that cleaning is like therapy, some might hate it. But, an organized home helps to keep your mind organized too. A clean and organized home is not only aesthetically pleasing, it can also lower your stress levels.
Exploring New Experiences
Take on new challenges - Push yourself outside of your comfort zone to foster personal growth and development.
Limiting 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. 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. Stop reaching for your phone the first thing you do in the morning. Just don't do it.
Additional Self-Care Practices
- Journaling: If you're not already journaling, start now. Journaling can help you cope with stress and process feelings if you're feeling overwhelmed. It may also boost health and wellbeing as it can improve your mood and lower blood pressure.
- Drinking Tea: Drink teas - Opt for caffeine-free herbal or medicinal teas, like chamomile or peppermint, which also hydrate your body. Peppermint tea does not only taste good, it can also improve your sleep. It is caffeine free and helps your muscles relax.
- Yoga and Stretching: Stretch your body and feel your range of motion increase. Stretching can amongst other things improve your blood flow, improve performance in physical activities, prevent back pain and relieve stress.
- Creative Expression: Engage in creative expression - Art, music, writing, gardening, crafting, knitting, etc. can be excellent outlets for stress.
- Somatic Exercises: Try somatic exercises - These body-focused movements help release stored tension, reduce stress, and promote relaxation through mindful physical awareness.
- Reading: Pretty similar to a podcast, reading a new book can be a way of learning something new. But, it can also be relaxing. Throw yourself into a fantasy world and leave all your worries behind.
- Spending Quality Time Alone: It's sometimes easy to forget the importance of spending quality time with yourself, and doing it wholeheartedly. Take a bath, go to your favorite restaurant, buy your favorite snack or watch your favorite movie.
- Cooking Mindfully: Cooking can sometimes be exhausting, but do something nice for yourself - something you love and do it with all your senses. Make it mindfully and enjoy it.
- Gua Sha: Gua Sha is trending, you couldn't have missed it. And if you have, you are in for a treat. For those who may not know, Gua Sha is a massage technique with a gua sha tool. Gus Sha is definitely trending for a reason, it can help to improve blood circulation, headaches and neck pain. On top of that, some say it snatches and lifts your face.
- Vitamin D: Soaking up a little sunshine can help improve your mood, and it can even help manage depression and depressive symptoms.