30 Day Glow Up Challenge! Easy to follow tips that will give you the best version of yourself and show your authentic beauty!
Just take the challenge for 30 days CONSISTENTLY, and enjoy your skin glow up, hair glow up, an energetic body and improved mental health.
What is the glow up Challenge
This thirty day glow up challenge plan is a confrontation with yourself! An exercise of will and discipline that if you manage to cope with (and why wouldn’t you), then you ‘ll discover a new brighter self!
All you have to do is follow the “rules” given below for no more than 30 days and believe me you will be transformed physically, mentally and spiritually! 30 Days for you to become the person you dream of.
You can take this challenge at the end of summer to get ready for a busy winter, or during winter to get ready for spring! Any time of the year you can have your glow up month!
30 days for your body to shrink and your mood to improve tremendously. You will feel full of energy while your mind will be clearer helping you to make better decisions for your life.
What Does It Mean To Have A Glow Up
According to Urban Dictionary a glow up is a mental, physical, and an emotional transformation for the better.
In fact it’s a better version of yourself, more radiant than ever inside-out. It’s that phase of life when you’re mature enough to feel confident with your self.
I personally believe that glow ups happen when you’ ve discovered who you really are and feel peaceful with yourself. To glow up is to actually love and appreciate who you are.
How to do the glow up Challenge
To follow this glow-up challenge and actually get good results with it, you need to establish some good habits in your daily routine.
You need to get out of your comfort zone and get into a new glow up routine. Make these new habits a part of your every-day life and apply them consistently every single day.
Stay consistent even on those days you feel like giving up. Focus on your ultimate goal and think about how you will feel after you manage to complete the challenge!
To find motivation and stay consistent until the end, I suggest creating a vision board! Include pictures that inspire you, quotes for motivation, and everything about who you would like to be, and what you would like your ideal life and world to look like.
As I mentioned before all you have to do is incorporate some new “healthier” habits into your daily routine for the next month. The first week can be really difficult, beyond that, every day that passes will be in your favor. And in the end these new habits will eventually glow up your life. Here’s how:
Is It Possible To Glow Up In a Month?
You bet it’s possible to glow up in 30 days and in this post you’re going to find out how!
So here’s what you need to do for the next 30 days, to shine inside – out:
Glow Up Your Body
1. Drink 2L of water daily
It’s easier if you set the 8 glasses goal! 3 in the morning, 2 during lunch break and another 3 in the evening!
2. Exercise for at least 20 minutes
Find 20 minutes in your day and exercise! It can be the morning before work or in the night. It doesn’t matter. All that matters is to move your body and wake up every sleeping muscle in it!
3. Get some sun for 15 minutes
Get out in the sun for at least 15 minutes every day! Your mood will improve but you’ll also collect D vitamin!
4. Wash and moisturize your face 2 times daily
Morning and evening wet your face and apply cleanser in circular motions with your fingertips! Rinse, tone and of course moisturize! Never skip your skincare routine especially before bedtime! And no need to say: ALWAYS remove your makeup before going to sleep!
5. Mild – Scrub your face and body once a day
Exfoliation helps remove all dead skin cells, so it’s really beneficial for brightening the skin and enhancing your glow up. Remember to always moisturize after exfoliation.
6. Hair care 2 times a week (mask on for at least 20 minutes!)
Give your hair some love and attention. Get into a consistent hair care routine suitable for your hair type will really help you grow long, healthy hair. Make sure you are letting your hair breathe by restricting heat use and letting it air-dry and avoiding straighteners and curling irons.
7. Engage in an outdoor activity for half an hour a day (gardening, cycling, sports, house – chores etc)
According to the Centers for Disease Control and Prevention, only half of adults get the physical activity they need to help reduce and prevent chronic diseases, where the annual health care costs associated with inadequate physical activity sum up to 117 billion!
Outdoor physical activity will boost endorphins and will help reduce stress, anxiety, and depression! Outdoor activities help increasing self-esteem, self-confidence, and creativity as well as sharper thinking. Go for it!
8. Sleep for at least 8 hours daily – Go to bed before eleven o clock every night
Get an average of 8 hours sleep per night to allow your body and mind to recharge. Getting enough sleep makes you feel refreshed and alert while it helps the body to remain healthy. To add to this, the National Heart, Lung and Blood Institute, states that ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.
9. Enjoy a hot bath/shower every night
Hot baths allow for immediate stress relief and muscle relaxation. Heat will get your blood moving which is great for circulation while you‘ll enjoy better sleep.
10. Replace carbs with vegetables for at least one meal (preferably dinner)
It’s time for veggies my friend! So many options to choose from: Cauliflower, broccoli, sweet potato, carrots, peppers, celery, kale, cabbage, lettuce and mushrooms are just a few ideas. Making the swaps will not only help you lose weight but can also increase the nutrient content including antioxidants.
11. Eat 3 portions of different fruits every day
Fruits are an excellent source of essential vitamins, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. A variety of fruits and vegetables is absolutely vital to support your body and improve your health.
12. Replace Soda With Healthier, Antioxidant Drinks
Tea, whether black, green, or white, is packed with healthy antioxidants.
An excellent option for hydration, smoothies also boast an impressive array of vitamins, minerals, and beneficial plant compounds.
Vegetable juice is also a fast way to get a few extra servings of vegetables into your day.
13. Add Some Superfoods to Your Diet
One way to check the box on healthy eating is to incorporate a few super foods into your diet.
Berries, nuts and seeds, green leafy vegetable, seafood, is a great source of vitamins and minerals. These foods can promote better health, weight loss, improve your energy levels and even reduce the effects of aging.
Glow Up Your Inner Self
Besides glowing up on the outside you should aim at mentally glowing up as well. Here’s how:
1. Pick a self – care day once a week and do everything that relaxes you
It is important to have a day of the week dedicated to you. A day where you can relax, do anything that makes you feel good and reprogram your soul, mind and body. I choose Sundays for self-care!
2. Read your favorite book for at least 20 minutes every night
20 minutes of reading every day can do wonders for your memory and health. Your IQ is boosted, your creativity is developed, and you become more knowledgeable, self-confident, and interesting as a person. Invest in yourself. Make time to read.
3. Apply the no Wi-Fi hour daily. Take advantage of this time to spend quality time with family
Apply this new rule at home. For one hour the Wi-Fi remains off for the family to actually communicate and bond. The best time to do this is could be during dinner time. Where the whole family is gathered and everybody enjoys their meal, discuss what happened during the day and share thoughts and feelings with each other.
4. Every night before sleep take 10 minutes to journal about all good things that happened on that day
Every night, before bed, take out your journal and simply begin to write out about important things that you experienced that day. Bullet journal about your thoughts, feelings, next day’s tasks, goals. It’s really up to you but for sure journaling will clear your mind, help you brainstorm and sleep better.
5. Practice Positive Thinking
Our mind is our greatest tool or opponent when it comes to the way we look at the world and the experiences we have in life.
Also it’s always a good idea to surround yourself with positive people who see things in an optimistic way and find the positive out of every situation.
6. Remove Toxic People From your Life
Removing toxic people from your life is the best thing you can do for your mental well being.
Toxic people tend to treat you badly, manipulate you or criticize you all the time. The first step is to identify them and prioritize your mental health.
Set your boundaries cut all contact, and take measures to eliminate ability to reach out to them and prevent them from reaching out to you.
If needed find your support system who are people who bring you joy, and lift you up.
How Much Time Does It Take To Glow Up?
Glowing up is a constant process. You should set short term and long term goals and try to be consistent. A month’s time is more that enough for you to transform and reveal the best version of yourself.
However if you’re in a harry and need immediate results you could use the tips below to glow up in a week or even overnight!
How To Glow Up In 7 Days
If a week’s time is your deadline to glow up then be sure to follow the tips given below with complete dedication!
Day 1: Skin Glow Up
Deeply Exfoliate your face and body to remove dead cells, boost your circulation and get an even tone on your skin. Don’t forget to moisturize your skin afterwards
Day 2: Self Tan Baby
Use a self tanner to help you get that beautiful sun-kissed, golden color that makes your skin look healthy and glowing.
Day 3: Hair Challenge
Visit a hair salon and enjoy some hair care.
Trim your hair, and ask the colorist to help you choose the right color for you. A color that will provide the perfect amount of contrast to make your eyes pop!
Day 4: Glow Up Your Nails
Keeping nails pretty and tidy, is just a must in any glow up challenge.
Whether you are doing them at home or visiting a salon, tidy, pretty nails play a huge part for your mood and your overall look.
It’s a sign of personal hygiene and self respect, so you know it shouldn’t be ignored
Day 5: Glow Up Your Style
Consider updating your style! It doesn’t take a complete wardrobe overhaul to feel better about your look.
Set your budget and go for it. Upgrading your style can make you feel more pretty, confident, and on top of things.
Day 6: Sweat Baby Sweat
Have you thought about trying an infrared sauna to enhance your skin care routine? One of the many health benefits of saunas is clearer pores and improved acne.
When you sweat in the sauna, this improves circulation making the skin look brighter and wrinkles look smoother. It also reduces inflammation, moisturizes the skin and allows your skin to breathe keeping it young!
What are you waiting for?
Day 7: Massage Me Please
Book a massage therapy and thank me later! There are so many reasons to get a massage. Not only it reduces stress and anxiety, but also it beautifies the body from head to toe.
A good massage increases blood flow, which brings fresh oxygen and nutrients to the skin. This nourishes and brightens the skin, decreases inflammation, and gives you an all-over natural glow.
Also massage may increase the production of collagen, the protein in your skin that is responsible for providing elasticity and strength. With a boost in collagen, your skin will look firmer and more youthful.
24 Hour Glow Up Challenge List – How to Glow Up In 24 Hours
But what happens if you only have 24 hours to glow up? How is it possible to glow yourself up in just 24 hours?
Simply dedicate these hours to yourself, dabble into a day full of beauty, focusing on the following tasks:
Deep cleanse your face – Exfoliate, tone and moisturize. If you want to take it a step further, you can even apply a glow up face mask and let it work for 20 minutes.
Whiten your teeth – You can use baking soda to create a homemade teeth whitener that gives immediate results
Ditch alcohol (it dries your skin) and salt (it will make you bloat) for the day!
Choose light meals throughout the day to avoid feeling heavy and bloated
Replace all snacks of the day with fruits and vegetables
Drink 2 liters of water as well as super drinks with antioxidants like green tea or green juice to clear up your complexion and be well hydrated
Exercise for at least 20 minutes to eliminate toxins and stress
Moisturize your hair well using a use a deep-conditioning mask
Go to bed early to get a minimum of 8 hours beauty sleep! If possible sleep on your back with your head propped up to avoid puffiness
But wait there’s more! To make it easier for you to follow the 1 month challenge i’ve prepared a glow up challenge list! You can find it here:
Make yourself a gift and take this 30 day challenge plan!
You can have your glow up month in the end of summer, before a busy winter, or to prepare for Christmas and new year!
You can even take the challenge before a big event…any time of the year is a good time for you to glow up inside out and become prettier than ever! If you’re super dedicated, you can even have a glow up in less than 30 days too! Go for it.
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