30 Day Glow-Up Challenge
Last Christmas, I made it a mission to become the best version of myself. I started with making a “New Year’s Resolution List”. I showed up for myself everyday and kept my promises. The results were everything I asked for and more. Now I feel the need to share my transformation with women. I know my process would have been easier at time if I had someone that had walked this path before me. I can be that person for you. I will share with you all the new routines and habits I incorporated into my life. I changed my routines and habits within a month, and you can too.
The Goal
For 30 days, you are focusing on:
Hair
Skin
Body
Grooming
Wardrobe
Mind
Social Energy
Consistency
Your Non-negotiables for all 30 days:
These happen the entire month:
Daily
Take note of your age, height, and current weight. It would be great if you could do a 3D scan body, but it’s not necessary. Send this information into CHATGPT and ask for a recommended caloric intake for your goal (lose/gain/maintain). If you are looking to become lean and tone, focus on protein and fiber. I personally follow a high protein, high fat, lower carb (compared to my protein and fat intake), and a high fiber diet. This diet worked wonders for me, but every woman is different. It depends on your health and goals. Every day you should strive to meet your suggested calorie, protein, fat, carb, and fiber goals.
Morning Skincare: Vitamin C, moisturizer, and mineral SPF.
PM Skincare: Retinoid, GHK-CU topically, and moisturizer that protects your skin barrier. I buy the pure powder form of GHK-CU and mix 1g of the powder into the Ordinary’s Hyaloronic Acid Serum. I keep this serum in my fridge and apply it every night. I’m sure you’ve heard about the peptide craze, BUT I refuse to inject GHK-CU for health reasons until it’s studied more heavily. Honestly, I feel the results HAVE TO BE JUST AS GOOD as injecting. Please ease into retinoid and GHK-CU. I worked up my tolerance to a nightly application. I initially started with alternating nights and letting my skin rest two days a week. After a while, I was able to put both on my face every night of the week.
Minoxidil (Rogaine Men’s 5%) around your hairline with a scalp massage nightly!
Keep brows, lashes, oral health, and nails maintained.
Walk 7K steps daily.
Read or listen to something that improves your mindset (podcasts) or books.
Start learning a new skill. Maybe it’s something you always wanted to try. For me, I chose to learn piano and the Spanish language. I’m still going strong at these skills one year later. I’m now a fairly decent piano player and can hold my own with Spanish. Of course, I’m not fluent in Spanish yet, but I keep getting better!
Weekly
Strength train at least 2x a week I go to a local Pilates studio 2x a week to stay lean and toned.
Scalp oiling and scalp massage 1x a week.
Fascia blaster for 10 minutes 2x a week (if you have issues with cellulite like your girl here)
Crest Whitestrips 1x a week.
Self-tan 1x a week.
Everything Shower 1x a week.
Make a social outing or get out of the house beyond the bare minimum 1x a week. Girls’ night. Movie night. Dinner and drinks. Just get out there and socialize.
Now let’s get into what to do week by week so you are not overwhelmed.
Week 1: Reset the Foundation
Get yourself back under control. This week is about structure.
Hair:
Decide on your hair goal: cut, color, and style. Chat GPT can help with this! Ask what color and cut most compliments your facial features. This is the reason I went back to my natural color, and honestly, I cannot believe I didn’t do it sooner. I definitely had hair color “blindness” going on.
Do one scalp oiling session and massage it in with a scalp scrubber.
Skin:
Start the AM and PM routine listed above in non-negotiables.
Add topical GHK-CU on nights that fit your routine and do not irritate your skin.
Begin red light therapy 3x to 5x a week if this is realistic for you. I asked for a mask as a birthday present. I did not start using redlight therapy until halfway through my transformation.
Grooming:
Clean up your brows. Try a lamination and tint.
For lashes, I highly suggest getting brown lash clusters and using Falscara to bond them to your lashes. They last a week and look so much more natural than black lashes. The lash map I use is 12, 12, 10, 8 for a true natural, wispy look.
Whiten teeth once this week.
Make sure your nails are manicured.
Body:
Hit your calorie target and protein/fat/carbs/fiber goals.
Strength train 2x this week.
Start daily walks. I personally prefer outside walks when the weather is nice.
Fascia blaster 2x a week to help with cellulite. Use coconut oil to help the tool glide.
If you have problems with circulation (I do), you may want to invest in a vibration plate. I use this plate as part of my morning routine.
Wardrobe:
Audit what you wear all the time. Pull out pieces that make you feel sloppy, dated, or frumpy. Donate, sell, or throw away these clothes.
Gather inspiration from Pinterest. Start making a mood board for the type of style you would like to emulate.
Make a list of missing items from your wardrobe that are essential to achieving your style goal.
Mind:
Start reading Atomic Habits if you haven’t done so already.
Listen to podcasts to help you regulate your nervous system! I cannot begin to tell you how much these have helped me. I was severely anxiously attached, and listening to podcasts have helped me regulate myself. Please see my blog post “Podcasts to Help You Become “That Girl”. I give a list of all the podcasts that helped me become more secure.
Pick one new skill to focus on this month.
Social
Make one plan or say yes to one social outing this week. If my friends were busy, I would make a plan to have drinks with myself. I would get dressed up, head to a very swanky bar, and sip on wine. I have met quite a of few people doing this! It was hard at first, but I think that was my anxious attachement talking.
Start acting like a woman with a life, not a woman waiting to feel better before she lives it! YOU ARE THE THOUGHTS YOU PERPECTUATE. If you continue with the imposter syndrome, you will lose confidence. Truly embrace your new identity.
End of Week 1: This is a HUGE week. You should feel the shift. Routines and habits are set. You have done a majority of the work.
Week 2: Upgrade Your Appearance
Now that the basics are in place, this week is about looking more polished.
Hair
Continue nightly minoxidil.
Continue calp oiling and massaging weekly.
This is the week to get your hair colored and cut. This is such a game-changer with confidence!
Start styling your hair more intentionally. Perfect a method for styling your hair. Watch Tik-Toks for advice and inspiration. For example, I love a blowout look, but my fine hair never holds a curl longer than 5 minutes. Tik-Tok has helped me find methods and products that help my hair hold and look amazing!
Skin
Continue the AM and PM routine.
Continue redlight therapy 2-3x a week (if you have a mask).
Continue GHK-CU as consistently as your skin allows.
IF botox is part of your rotation, this is a fine week to schedule it. I personally do botox 2-3x a year based on my budget. I am very strategic of where I place it to get the most bang for my buck. Also, do not use redlight for at least 24 hours after injecting botox.
Grooming:
Keep lashes fresh
Maintain brows
Continue with 1x a week teeth whitening.
Redo nails if needed.
Self-tan or use a gradual tanning lotion (like Tanologist) to keep a healthy glow.
Start paying attention to lip moisture and body lotion.
Body:
Stay consistent with caloric goals.
Continue with strength training 2x a week.
Continue daily walks to hit 7k steps.
Continue fascia blaser 2x a week.
Focus on looking tighter and more energized!
Wardrobe:
Order a few basics from your list.
Build around pieces that make you look expensive and streamlined.
Mind:
Keep reading. If you have finished Atomic Habits, I suggest reading the book “Attached”. It will help you tremendously with all relationships in your life.
Listen to more podcasts for personal growth.
Spend 15 - 20 minutes on your chosen skill a few times this week.
Social:
Get out on Friday or Saturday if possible.
Put effort into how you look when you go…not because validation is oxygen, but because being seen helps you practice showing up polished.
End of Week 2: By the end of this week, people should start noticing you look more put together. Your confidence will start to build.
Week 3: Go Harder, but Smart
This is your “results” week. Keep the basics going and layer in your bigger treatment energy.
Hair:
Nightly minoxidil.
Weekly scalp oiling and massage.
Maintain your color and styling.
Skin:
This is the week to do a bigger teatment if scheduled:
microneedling, or
Moxi laser, or
chemical peel, or
CO2 laster (if you want to go hard).
Not all of them at once! But I do think it’s imporant to decide on a rotation schedule you can maintain and afford. I personally started microneedling at home with PDRN (after hours of research) to save money. I try to do botox 2x a year (once right before Thanksgiving and Christmas) and another right before summer. I also personally did a CO2 laser once my budget allowed. I try to maintain my results with periodic chemical peels and one laser like Moxie a year.
Continue with AM and PM routines.
Continue red light therapy.
Continue GHK-CU
Grooming:
Stay consistent with previous routines.
Body:
Stay consistent with all your current routines.
Wardrobe:
Continue building your wardrobe. Put together reliable outfits that make you feel atractive and polished. Stop wearing items that make you feel mid.
Mind:
Pick a new book to read. Something you will enjoy! I look forward to laying down with my book every night before bed.
Continue finding podcasts that you find interesting. It’s so important to keep learning new things.
Keep practicing your new skill!
Social
Continue doing something social at least 1x a week, but it’s important to have fun without blowing up all your progress. Life is about balance. I allow myself to have drinks and eat well at restaurants as long as 80% of the time I stay consistent. Believe me, being consistent during the week is the cheat code to being able to enjoy yourself on the weekend.
End of Week 3: By now you should feel like you are activitly becoming her!
Week 4: Lock It In!
My only advice for Week 4 is to keep up the consistency!
This is where the progress is truly made! Consistency is what turns all of this into actual results. If you only follow it when you feel motivated, nothing sticks. The glow up doesn’t come from one perfect day. It comes from showing up on the random Tuesday when you’re tired, busy, and don’t feel like it. Over time, these routines compound into visible change. That’s why consistency beats intensity every single time. The woman who does a little every day will always outpace the one who does everything for a week and disappears!
