glow up challenge на русском 30 дней
30 Day Glow Up Challenge
Who doesn’t love a good glow up? I know that whenever I see someone’s glow up pictures, I’m filled with inspiration to better myself, which is why I decided to make this challenge.
In this 30 day glow up challenge there will be one new goal everyday that will help you improve your physical appearance, physical health, or mental health.
And don’t worry, I understand that not all these goals are attainable for everyone, be it because of illness, disability, dietary requirements, or just life getting in the way (hey, it happens), so you will receive no judgement from me for deciding to skip some of the goals.
With that said, let’s jump straight into the challenge!
Week 1
The first week of this challenge will be about developing healthy habits, with a couple of special treats at the end!
Day 1: Replace all soft drinks (pop/soda) with water
Soft drinks, energy drinks, pop, soda, whatever you want to call it, tend to be really bad contributors to acne. Water, on the other hand, tends to improve the appearance of the skin and the health of the body, so replacing any soft drinks you have with water, will help you develop a healthier habit.
Day 2: Exercise for 30 minutes for at least 5 days each week
Yes, walking does count as exercise, so if other things don’t appeal to you, try walking around for 30 minutes.
Day 3: Begin to write in a journal everyday
Writing in a journal everyday will help you keep track of things you need to do, what you’ve accomplished, how you’re feeling, etc. It’s also really relaxing! And if writing out lengthy paragraphs about your day doesn’t interest you, then consider going with something simpler, like some bullet journal trackers.
Day 4: Massage your scalp daily
Massaging your scalp increases blood flow, which will help your hair grow longer and healthier, and it helps relieve stress and tension.
Day 5: Massage your face daily
You can massage your face by lightly tapping your skin with the tips of your fingers. Doing so helps relieve stress, and also makes the skin look healthier and more evenly pigmented. Just make sure that your hands are clean before touching your face.
Day 6: Find a new hairstyle to try out
If you’re like me, you tend to wear your hair in only one or two styles. Well, now it’s time to branch out and try something new! Even if you end up disliking your new hairstyle, at least you gave it a fair try.
Day 7: Take a relaxing bath
Taking a hot, relaxing bath is a good way to ease your stress, and cleanse your body. To make things super relaxing, try Epsom salts, an essential oil of your choice (I love rosemary oil), scented candles, and relaxing music.
Week 2
The second week of this challenge, is mostly about improving the health and appearance of the face, however there are a couple of other goals in here to help mix things up.
Day 8: Don’t touch your face
I have a habit of touching my face throughout the day, and I always notice that when I’ve been touching my face a lot, I soon get breakouts. So, I’ve been trying my best to break this habit, and only touching my face when my hands are clean and for a specific purpose (such as a face massage).
Day 9: Exfoliate once per week
Exfoliating helps remove dead skin, old makeup, and unclogs pores, and it will leave your face feeling so much cleaner and softer. Just don’t exfoliate too often, instead keep it to around once a week.
Day 10: Replace coffee with green tea
Maybe it’s just me, but coffee makes me feel anxious and jumpy just as often as not, which is why I’ve switched over to green tea whenever I need a pick me up. It’s much more calming, and tastier too.
Day 11: Moisturize your face after each wash
Washing your face strips it of its oils, so then your body wants to send a bunch more oil to your face to prevent the skin from drying out. When this happens to me, it tends to worsen any breakouts I’m having.
I’ve started moisturizing right after I’ve washed my face, and I’ve noticed that I get fewer breakouts now.
Day 12: Spend at least 10 minutes outside everyday
Fresh air is very important to both our physical and mental health, so try to spend at least 10 minutes outside everyday.
Day 13: Put on lip balm before going to bed
Don’t you just hate the feeling of waking up with dry, chapped lips? Putting on lip balm right before you go to bed will help keep your lips smooth and soft.
Day 14: Do a face mask
Now that you’ve reached the end of the second week, it’s time to do something special: a face mask! There are tons of different face masks out there, many of which are DIYs, so go with either a tried and true favorite, or try something new.
Week 3
This week is mostly about getting different parts of your life together, so that you look and feel like you’re in control and organized.
Day 15: Drink at least 8 cups of water each day
As I mentioned before, staying hydrated helps prevent acne, so make sure you drink plenty of water throughout the day.
Day 16: Clean your room
Cleaning your room will help lower your stress levels, and will give your room a bit of a glow up!
Day 17: Organize your closet
Having an organized closet will make it ten times easier for you to choose a cute outfit. You’ll also be able to get rid of the pieces that don’t fit or flatter you, and you might even discover a piece of clothing that you forgot about.
Day 18: Find things to be grateful for each day
Finding things to be grateful for each day will really help boost your mood and mental well-being over time.
Day 19: Find a signature scent
I don’t know if anything’s quite as nice as finding a signature scent that suits you and your personality.
Day 20: Plan out a few go-to outfits
We all have those days where we’d like nothing more than to just wear sweats all day, but that’s pretty much admitting defeat. To avoid this, plan out some comfortable and simple outfits that you can wear whenever you want.
Day 21: Find your signature makeup look
Finding a signature makeup look really makes you look put together, and it also makes putting on makeup a lot faster.
Week 4
Week 4 is about replacing bad habits with good ones, but they will be challenging. Don’t feel bad if you mess up, and just keep trying.
Day 22: Replace junk food with fruits and veggies
Replacing junk food with a healthier alternative, such as fruits or vegetables, will help you feel more energized, satisfied, and healthier. If you’re craving something sweet go for a fruit, and if you’re craving something salty or savory, try some cooked veggies instead reaching for the chips.
Day 23: Change negative thoughts into positive ones
Changing negative thoughts into positive ones will be difficult, and it will take a lot of time and effort. But every time you catch yourself thinking something bad, like making a judgement about another person or complaining about a situation, try to find a positive thing to think about that person/place/situation/thing.
Day 24: Stop procrastinating
This will probably be the most difficult habit for me to break, but I hate procrastinating. It always makes me feel stressed out and bad about myself at the end of the day, so I think that it’s a habit to get rid of.
Day 25: Change self-deprecating thoughts into ones of self-love
Whenever you catch yourself thinking a negative thought about yourself, either change that thought into something positive, or find something to compliment yourself on. It’ll help make you feel happier in the long run!
Day 26: Use Vaseline to condition your eyelashes and eyebrows
Since this week has been filled with some difficult goals, here’s an easier one:
Try using Vaseline (or coconut oil, castor oil, or a moisturizer of choice) to condition your eyelashes and eyebrows. It’ll make them grow longer and healthier, and give them some reprieve from any makeup you’ve been wearing.
Day 27: Learn how to make healthy meals + snacks
Learning how to make healthy meals and snacks will make it so much easier to avoid junk food. It’s also a great life skill to have!
Day 28: Spend some time with friends or family
It’s important to spend time with those that you love, so try to find some time with your friends or family on a regular basis. It’ll make you feel happier and loved.
Week 5
We’re almost at the end of this challenge, so here are a couple of things to elevate your look.
Day 29: Take care of any split ends in your hair
You don’t have to take off a ton of hair to remove split ends. If a trim doesn’t interest you, instead try asking your hairdresser for a ‘dusting’. Or you can do it yourself by taking some hair scissors and snipping off the split ends just above where they’ve split.
Day 30: Manicure + pedicure
Even if you don’t wear nail polish, you can still give yourself a manicure + pedicure, and take care of any dead or cracked skin, chipped or broken nails, etc.
And that’s the end of the 30 day glow up challenge! To help you remember each goal, here’s a chart that you can download and print out:
If you enjoyed this post, please leave a like or share it with someone else who’d enjoy it. Thank you, and I hope that I’ll be seeing you around.
Glow Up Challenge: How To Glow Up And Become Prettier In One Month
Updated on October 27, 2021 by Amber & The Team
In this post we might recommend products that we find helpful or cute. Read our full disclosure here.
Next season is coming our way faster than I expected. And as long as I can remember, I have always loved having a month of “glow up” every season.
I used to do it every summer before school, in late autumn before holidays, and then – in late winter to get ready for spring (eventually – summer). Every time I started my glow up month, it kind of turned into a meditative time, filled with beauty routines and honest, loving self-care. It’s like a delightful way to say goodbye to summer or get ready for a busy winter. Yes, you can do this glow up challenge at any time of the year!
Glow Up Challenge For 2021: How To Glow Up In One Month Or Less!
Wait, What Does It Even Mean To Have a Glow Up?
For those unfamiliar with the term “glow up”, here’s how the Urban dictionary describes it:
A Glow Up is a mental, physical, and emotional transformation for the better. Glow Ups can be both natural or planned. As well as being gradual and permanent, or fast and temporary.
Natural glow ups can happen through puberty years, but I personally think that the best glow ups happen when you fall in love!
What Is the Glow Up Challenge?
The glow up challenge to me is a month that you dedicate to yourself, focus on improving your wellness, health, looks, and mental strength in order to look and feel your absolute best. And yes, I know that right now is one of the busiest months for many women… So, it’s just another reason to do this glow up challenge.
That’s right! The more work or chores you have to do, the more you need your self care. Now that I’m working full-time in my office (and I mean waking up at 6 A.M. and getting back home at 21-22 P.M.), I can feel this very well. Skip your self-care for a week or two and you start looking tired, the stress-weight instantly adds on + you’re on your way to burnout (which is way harder to heal from than simple everyday tiredness).
“Ok, but I don’t have time for this. I don’t have time for anything!”
Trust me, you do. This is why it’s so important to glow up without affecting your life – and I’m going to show you how! This glow up challenge includes activities that require a little more time, but it also includes quite a few that are quick and integrate seamlessly into your everyday life. Trust me, there are so many things you can do that won’t take much of your busy schedule! *claps eagerly*
And guess what – if you’re super dedicated, you can have a glow up in less than 30 days too – just make sure to always choose what’s good and healthy (we’ll touch this part later).
After doing this glow up challenge, you will:
And please know that this is not only for your looks! Feeling pretty and “put together” definitely adds a good amount of joyful mood too.
I know that it’s sometimes hard to take care of yourself, especially if you are tired and filled with a bad mood, lack of motivation, anxiety… But sometimes doing a few things to yourself helps to push quite a chunk of these negative feelings away.
P. S. Before I begin, let me quickly introduce a newbie at ShineSheets Store thatI think could be useful to you! The Glow Up Planner:
Glow Up Planner Printable (15 Pages)
This printable planner is a super lovely tool for anyone who’s ready to BLOSSOM like never before! You can use it to set your glow up goals, create beauty routines, track your fitness, and most importantly – stay committed to your goal of a massive glow up! You’ll find it here
Okay, back to the topic! Are you ready?
Here’s how to have a glow up of your life – for beauty, health, and wellness!
PART 1: How To Glow Up Your BODY
This part of your glow up challenge is all about getting healthier, a little more fit, and achieving a healthier physical appearance overall. I will not be talking about huge body makeovers here… Let’s be realistic – those require way more time (if you’re committed to long-term body changes, I highly recommend you to go through my 100 Actions To Get Fit list to prep your mindset). But for a fast body glow up (just enough to get you ready, healthy, and more toned for the next season), here’s what you can do now.
1. Start Upping Your Water Intake
The reason why I love drinking a lot of water is not merely because it keeps you healthy and energetic. It also shows that you’ve been drinking it.
So make it your glow up step one and start drinking more water today (and this doesn’t take any extra time, ain’t it? 😊)
P. S. Hate plain water? Add some taste with fruits, mint, or cucumber!
A post shared by Jen Madigan (@holistichealthbyjen) on Aug 9, 2019 at 3:17pm PDT
If you keep forgetting to stay hydrated, here’s a small tip! Having a pretty water bottle can help you to build this healthy habit of drinking water, and it’s also a nice accessory to carry around.
2. Start Eating More Veggies & Fruits
Eating more veggies & fruits is beneficial for all of us + it’s a perfect way to lose a few pounds without feeling like you’re dieting. Here’s how to eat more vegetables on your glow up challenge!
Eating this way will boost your metabolism, give you a natural glow, boost your hair radiance, help you to become more fit, improve circulation, and make your skin softer. So many benefits and trust me – this is not a joke! The right diet is your straightway to becoming prettier in no time. Just try it and thank me later.
By the way! When I want to eat healthier, I also use this little mindset shift: imagine that every single veggie or fruit you eat is going to make you prettier and happier. And it’s not imaginary – every healthy food IS actually giving your body nutrients that are necessary for your skin, nails, hair, and cognitive functions. For example, flax seeds are especially beneficial for your mood (and can even help you to fight depression) thanks to their high amount of omega 3 acids and magnesium. Spinach is an absolute champ veggie that has so much zinc that your skin and hair will be looking amazing. Avocados can give you that nice glowing skin thanks to their abundant sources of Vitamin E and C.
Other foods that will make your body “glow up”: berries, greek yogurt, lean meats, fish, seafood, various seeds, olive oil, turmeric, ginger, mushrooms, oats, honey.
A post shared by Geoff London (@geoff_the_vegan_dad) on Aug 10, 2019 at 4:42am PDT
Just one thing to remember – all foods have calories. Some have more, some have less, but if you want to lose weight while you glow up, you have to make sure you are not overeating these healthy foods. It is a myth that simply eating healthy is enough to lose weight… It doesn’t work like that unless you’re an athlete.
It usually comes down to the calories in and calories out. Yes, there are occasions when weight loss can be hindered by hormonal imbalance or specific health problems, but generally speaking, if you consume fewer calories than your body can use up, you will lose weight. Alternatively, if you consume more than you use up, you will gain weight, even if you’re just eating avocados and healthy energy bites. Keep in mind that skipping meals never works though – if you don’t give enough calories for your body, it will easily convert even zero calorie foods into those cute belly wrinkles. You gotta find that golden balance of keeping your body nourished, but not overnourished.
If you want to find out the number of calories you need + keep track of your daily food consumption, I recommend the MyFitnessPal app – it’s very helpful and accurate!
P. S. Avoid processed foods too – they’re chock-full of sodium and have lower nutritional value, leaving your skin, hair, nails, and everything else craving nutrients.
3. Start Doing a Few Short Workouts Every Day
I know you don’t have time. Or energy. I don’t either (yet!).
But working out is an essential part of “glowing up”. So let’s be smart and make this work, even if you’re super busy. Here’s how to have a non-overwhelming glow up routine for your beautiful body:
Do you absolutely hate working out? Here’s how to learn to enjoy it!
4. Fancy Some Tan?
A healthy golden glow, for me, is one of the most important “glow up” tasks. It’s just something about bronzy skin that makes a person look a lot healthier (and did I mention that it really improves the way your makeup looks?).
A post shared by ST.TROPEZ (@sttropeztan.de) on Jul 25, 2019 at 4:35am PDT
When I was a teenager, I used to spend my whole summer tanning on the beach just to get that dark tan before school. I know – unhealthy! I don’t do this anymore and I wish I had never done this (I have quite a few moles today).
So, how to glow up your skin with a nice shade of golden, rich, sun-kissed tan and keep your skin healthy while doing that? You will have to choose a self-tanner as an alternative. Yes, it requires quite some time to keep up with a good self-tanning routine (most tans need to be “built-up” and they don’t last more than a week), but here’s what you can do to outsmart this!
Recently, I fell in love with this – shall I say – innovative self-tanner by St. Tropez:
With this self-tanner, you can skip all those long self-tanner applications – waiting – showering routines because this one is used in the shower, for three minutes, and washed off afterward.
Yes!! Now you can shower AND tan at the same time! I couldn’t believe it at first either, but yes – you don’t have to sleep covered in fake tan anymore.
It works just perfectly, the color is nice, subtle, and natural, with no sticky feeling, no streaks, no dreading that your self-tanner will stain your clothes and you can gradually build it up to the color you want. You will still get a little bit of self-tanner smell with it, but I noticed that it’s much less detectable than with other tans.
5. Get More Sleep
This one is simple! Just allow yourself to sleep more to help your body to rest, recover and recharge. It’s really way more important than watching another episode on Netflix. After all, any sleep is a beauty sleep!
PART 2: How To Glow Up Your FACE
This part of your glow up challenge focuses on small beauty improvements that you can do for your face, especially if you want to achieve a serious, radiant glow of your skin.
1. Let’s Get That Skin Glowing!
I have great news for you here – if you’re already doing the Body part, your face is getting prettier just because of that. All that water and a healthy diet are feeding your skin to rebuild it, make more collagen, clear out pimples, acne, redness, and what not! Now, to make your face really glow, here’s what you can do:
“Okay, no time for all of this.”
That’s fine, here’s how to make this work on a busy schedule:
One more thing – if you find your skin rather picky and don’t know which skincare line to choose, I recommend talking to your dermatologist. For several years, I’ve been struggling with breakouts on my chin that would never go away. “Fungal acne”. “Malassezia!”. “Acne-prone skin”. “Just closed comedones…” – the internet would tell me. I’ve tried everything under the sun until I finally went to a derm and found out that I simply had… Combination skin. That is correct, all I had to do was simply get an accurate skin type diagnosis, and choose skincare products accordingly. Not my proudest moment…
30 идей для 30-дневных вызовов самому себе
Вы когда-либо собирались начать что-то делать, но не находили времени или сил? Или не были уверены, что вам это точно нужно? Сомневались, что не получится, и в результате откладывали всё в «длинный ящик»? Если да – этот материал будет вам интересен. 30 Days Challenge – набирающий всё большую популярность на Западе метод постановки и реализации целей. Простой и понятный, в чём мы и предлагаем убедиться.
Суть идеи 30 Days Challenge
Впервые к данной технике обратился американский режиссёр, продюсер, юморист Морган Сперлок в своём шоу. Суть идеи – в смене или приобретении новых привычек на основе того, что человек всегда хотел, но никогда не пробовал сделать. Самому себе бросается вызов: в течение последующих 30 дней заниматься именно реализацией своих планов или же тем, что способно сделать жизнь лучше и полноценнее. Этого срока будет достаточно, чтобы приучить себя поступать соответствующим образом постоянно, понять все выгоды и превратить занятие в привычку. Или, наоборот, понять, что вам это не нужно и отказаться. Попросту говоря, суть самая банальная и описывается всем известным выражением: «В любом деле главное – начать!».
Вызов может касаться любой сферы: занятий спортом, личностного или профессионального роста, мелких бытовых привычек и даже образа жизни. Поэтому данная методика может быть эффективно применена и для работы с тренингами на 4brain. Попробуйте заниматься по программе, уделяйте внимание практике и сверьте свои результаты через 30 дней с изначальными. Вероятно, вы улучшите свои навыки.
Работоспособность подобных программ подтверждается примерами многих известных людей. Например, метод применяет эксперт по персональному развитию Стив Павлина, автор блога «Zen Habits» Лео Бабаута, голливудский фитнес-инструктор Джиллиан Майклс, глава отдела Google по борьбе с веб-спамом Мэтт Каттс. Последний, к слову, очень красочно описал открытие техники для себя и её преимущества в выступлении на TED:
Список идей
Собранные идеи способны изменить отношение к жизни, научить быть активным, брать от каждого дня максимум и жить полноценно и счастливо. Уникальность данного списка в том, что необязательно брать одну идею и следовать только ей. Многие из собранных здесь привычек лишь с натяжкой можно назвать глобальными, поэтому в рамках месячного вызова можно практиковать сразу несколько. Обязательным является лишь условие временных рамок – внедрять привычку нужно на протяжении 30 дней ежедневно. Хотя с последним и не соглашается известный блогер Лео Бабаута, считающий, что один день в неделю может быть «разгрузочным», особенно в таких сложных вызовах, как борьба с вредной едой.
Отзывы и комментарии
Практиковали ли вы когда-нибудь 30-дневные вызовы? Какими были результаты? Заинтересовала ли вас данная методика? Делитесь своими мыслями по данному поводу и предлагайте новые идеи для вызовов.