Hey there, lovely ladies! 🌟
Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.
As we gracefully embrace our 30s and beyond, the quest for energy and vitality becomes more important than ever. Life can get busy, and sometimes our energy levels seem to take a backseat. So, I decided to challenge myself with a glow-up routine that promised to boost my energy and enhance my overall well-being.
The Energy Challenge: What’s a Glow-Up Routine?
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Before diving into the nitty-gritty, let’s clarify what a glow-up routine entails. In this context, a glow-up isn’t just about looking good. It’s about feeling vibrant, energetic, and ready to seize the day. My challenge was to adopt a comprehensive routine that touched on various aspects of wellness: nutrition, movement, mindset, and self-care.
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Here’s What I Committed To:
- Nutrition: Clean eating and hydration.
- Movement: Daily exercise, mixing strength and cardio.
- Mindset: Daily meditation and affirmations.
- Self-Care: Dedicated “me time” for relaxation and creativity.
Nutrition: Fueling the Body Right
The Power of Whole Foods
One of the first changes I made was to focus on whole foods. I ditched processed snacks and sugary drinks, opting instead for nutrient-dense options that fueled my body. Here’s what I included:
- Fruits and Vegetables: Colorful plates filled with a variety of fruits and veggies.
- Lean Proteins: Chicken, fish, beans, and legumes.
- Healthy Fats: Avocados, nuts, and olive oil.
- Whole Grains: Quinoa, brown rice, and oats.
Mini Checklist for Nutrition
- [ ] Start your day with a nutrient-packed breakfast.
- [ ] Aim for at least 5 servings of fruits & veggies daily.
- [ ] Stay hydrated—aim for at least 8 glasses of water.
- [ ] Prepare meals at home to control ingredients.
Movement: Energizing Your Body
Finding Joy in Movement
Exercise doesn’t have to feel like a chore. I aimed for a mix of strength training and cardio that kept things interesting. Here’s how I structured my week:
- Monday: 30 minutes of yoga (a beautiful way to start the week).
- Tuesday: 20 minutes of HIIT (high-intensity interval training).
- Wednesday: A brisk 45-minute walk to soak up some sunshine.
- Thursday: Strength training focusing on major muscle groups.
- Friday: Dance it out! A fun dance class or a YouTube dance workout.
- Saturday: A nature hike or outdoor activity.
- Sunday: Rest and stretch day.
Mini Checklist for Movement
- [ ] Find an activity you love—stick to it!
- [ ] Aim for at least 150 minutes of moderate exercise weekly.
- [ ] Incorporate strength training twice a week.
- [ ] Listen to your body—rest when you need it.
Mindset: Cultivating Inner Peace
Meditation and Affirmations
A key part of my glow-up routine was nurturing my mindset. I began with just 5 minutes of meditation each morning, gradually increasing to 10 minutes. This helped clear my mind and set a positive tone for the day. Here’s what I focused on:
- Gratitude: Acknowledging three things I was thankful for.
- Affirmations: Repeating positive statements about myself, such as “I am energized and capable.”
Creating a Calm Space
I created a cozy meditation corner filled with soft pillows, a calming candle, and soothing music to make my practice inviting.
Mini Checklist for Mindset
- [ ] Start with 5 minutes of meditation daily.
- [ ] Journal your thoughts and feelings after meditation.
- [ ] Write down 3 affirmations and repeat them daily.
- [ ] Create a space that feels calming and inspiring.
Self-Care: Prioritizing “Me Time”
Embracing the Importance of Self-Care
In our busy lives, self-care often falls to the bottom of our to-do lists. I made it a point to carve out time each week just for myself. Whether it was indulging in a long bubble bath, reading a book, or exploring a new hobby, I prioritized activities that brought me joy.
A Weekly Self-Care Ritual
Here’s how I structured my self-care ritual:
1. Sunday Spa Day: A relaxing face mask, manicure, and pedicure.
2. Creative Evening: Dedicating time to painting or crafting.
3. Digital Detox: One evening a week, I turned off all screens for a few hours and connected with nature or my journal.
Mini Checklist for Self-Care
- [ ] Schedule “me time” into your calendar.
- [ ] Experiment with new hobbies or activities.
- [ ] Practice digital detox regularly.
- [ ] Treat yourself to a spa day at home.
The Transformation: How I Felt
A Boost in Energy and Mood
Throughout this month-long challenge, I noticed significant changes. My energy levels soared, and I felt more vibrant and alive. I was waking up refreshed, my workouts became more enjoyable, and I found myself more engaged and focused throughout the day.
Positive Ripple Effects
Here are some additional benefits I experienced:
- Improved sleep quality
- Enhanced mood and mindfulness
- Better digestion and reduced bloating
- A greater sense of self-love and confidence
Wrapping It Up: Your Glow-Up Challenge Awaits
This glow-up routine was not just about aesthetics—it was about feeling good from the inside out. I challenge you to try this routine for yourself. Commitment and consistency are key, but remember to be gentle with yourself and celebrate small victories along the way.
Final Thoughts
Energy is an essential ingredient for living your best life. By nourishing your body, moving joyfully, cultivating a positive mindset, and prioritizing self-care, you can fuel your glow-up journey!
So, are you ready to embrace this challenge and boost your energy? Let’s glow together!
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Feel free to share your experiences or questions in the comments below. I’d love to hear what works for you, and how you plan on incorporating these changes into your life! 🌈
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Why Women 30+ Use It
- Pairs with an already-solid routine—no jitters, no crash.
- Easy to remember: 2 capsules with meals.
- Plays well with protein, walking, and strength training.
How to Use
- Timing: Breakfast & lunch are easy wins.
- Consistency: Use daily for a fair assessment.
- Stacks: Protein-first plates, post-meal walks, lights-down wind-down.
What It Isn’t
- Not a stimulant and not a magic fix.
- Best used alongside habits you’ll actually keep.
- Educational only—talk to your provider before new supplements.
Important: Educational only, not medical advice. Supplements don’t diagnose, treat, cure, or prevent diseases. Talk to your provider before changes to diet, exercise, or supplements.
