Glow Up Tips: How To Glow Up In One Month! Body Edition!

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Who isn’t up for feeling a little more confident in their body and overall wellness, right? These glow up tips are all about making changes from the inside out, and it’s more doable than it sounds. Let’s be real: a total transformation in 30 days is unlikely. But in one month you can build habits that keep paying off long after. Start with a couple of habits, get comfortable with them, and add more from there. No need to rush, enjoy the process! As a certified nutrition coach, this is exactly how I approach my own routine, so I’m sharing my one-month glow-up plan, broken down into the habits I focus on.

Quick note: this post is general information based on my own routine. It isn’t medical advice, so check with your doctor if you have health concerns, are pregnant or nursing, or have a skin condition.

Glow Up Tips: How To Glow Up In One Month!

What Is A “Glow Up”

A “glow up” is a positive shift in how you look and feel: your lifestyle, wellness, and confidence over time. It’s not about drastic changes overnight. It’s a series of small, intentional steps, and the habits below are the ones that have made the biggest difference for me.

Strength Train 3 X Weekly

The movement goals in this post (strength 3 times a week, Pilates 3 times a week, and 10k steps a day) are what I build toward, not where you need to start. If you’re new, pick one or two and add the rest as they start to feel normal.

I work out first thing in the morning, and strength training plus Pilates are my priorities. Strength training helps you build and keep muscle, which matters more as we get older, and it’s done wonders for how strong I feel day to day. Work up to three sessions a week, focusing on different muscle groups each time.

Pilates 3 X Weekly

Pilates pairs so well with strength training. It’s low-impact and focuses on core strength, posture, balance, and flexibility. Work up to three sessions a week. I personally use and love The Pilates Class app, or free videos on YouTube.

Hot Girl Walks Daily/10k Steps

Hot girl walks are one of my favorite habits. Work up to 10,000 steps a day, whether it’s a brisk walk in the morning or a stroll in the evening. Walking is great for your heart and your mood, and I find a walk after a meal helps me feel less bloated. It’s also the perfect time to plug into a podcast.

Eat Whole Foods

A glow-up starts with what’s on your plate. I fill mine with fruits, vegetables, protein, and whole grains, and I cook with olive oil or avocado oil.

A rainbow of fruits and veggies gives you vitamins, antioxidants, and fiber, and I notice I have more steady energy when I eat this way.

I also keep processed foods to a minimum. They often come with added sugar and a long list of ingredients, so I reach for foods that are close to their natural state most of the time. Smoothies are one of my easiest ways to do this. Here are my favorite smoothie recipes.

Build Every Meal Around Protein (About 40 g)

As a certified nutrition coach, protein is the habit I talk about most. I build every meal around protein first, then add carbs, veggies, fruit, and fats. I front-load it early in the day, so breakfast is usually my biggest protein meal, and I aim for about 40 g per meal.

I also use protein stacking. Smaller amounts from foods like Greek yogurt, cottage cheese, quinoa, chickpeas, and seeds add up alongside a main protein like chicken, salmon, shrimp, or eggs. Protein supports your strength workouts and helps keep you full. If 40 g sounds like a lot, start smaller and build up. I share my full approach in how I hit my protein goals.

Stay Hydrated

Drinking enough water is one of the simplest habits for feeling your best. Sip throughout the day and include water-rich foods like cucumber, watermelon, and berries. Carrying a reusable water bottle makes it so much easier. I keep mine on my desk while I work from home and refill it all day.

Exfoliate Your Body Weekly

Exfoliating once a week helps remove dead skin cells, so your skin feels smoother and body products absorb nicely. Go gently, and skip freshly shaved or irritated skin. These are the two scrubs I reach for:

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Oil and Moisturize Your Body Nightly

My favorite part of the routine! After my shower, I moisturize and apply body oil while my skin is still a little damp. It keeps my skin soft and smooth, and it’s such a relaxing way to end the day. My pick is the OSEA Undaria Algae Body Oil. It feels rich without being greasy, and I love the citrusy scent.

A few nights a week, I also use Nécessaire The Body Retinol, a 0.1% retinol body lotion, on areas like my arms and legs to help with overall texture. On retinol nights, I apply it to clean, dry skin first and follow with oil once it has absorbed.

If you’re trying a body retinol:

• Don’t use it on the same night you exfoliate, whether that’s a scrub or a glycolic acid product.
• Start with 2 to 3 nights a week. If you’re new to retinol, ease in even slower and build up as your skin tolerates it.
• Use SPF on any exposed skin during the day.
• Skip retinol if you’re pregnant or nursing.
• Patch test first, and avoid freshly shaved or irritated skin.

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Stretch After Workouts

Don’t skip your post-workout stretch! A few minutes of stretching helps me feel less stiff and more mobile, and I notice I stand taller on the days I do it. Good posture makes such a difference in how confident I feel. Add a short stretch at the end of each workout and it quickly becomes part of the routine.

Prioritize Sleep

Sleep is the habit that makes all the others easier. When I’m well rested, I have more energy for my morning workout, I make better food choices, and I just feel more like myself. Aim for 7 to 9 hours. A consistent bedtime, putting my phone away early, and keeping my room cool and dark help me the most.

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I’m so excited you stayed to the end of Glow Up Tips: How To Glow Up In One Month! Remember, this is your glow-up, so don’t rush the process. Start with a couple of habits, stay consistent, and build from there!