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28 Day Glow Up Challenge – How to Glow Up From The Inside Out

March 19th, 2021

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At the start of 2020, many of us had goals and aspirations of where we wanted to be in a year’s time. But it hasn’t all gone quite as planned. The last year kicked our butts and took its toll on us physically and mentally.

You keep telling yourself, “I’ll start Monday” or maybe “I’ll start next month, for sure this time”. I totally get it, life happens.

Now begins a new year, the goals and aspirations are still there.

What are you doing to make sure you make the most of 2021?

A new year doesn’t automatically erase the situation-ship we are still living through, however, what it can do is give you the motivation to get things done and enjoy life more.

You can take the steps to turn your life around, without it lasting a few weeks and then giving up.

In this post, I’m going to discuss how you can reinvent yourself, create strong habits and change your life…

And it all starts with the 28 Day Glow up challenge…

If you are looking to improve your life by designing the life you want to live, then a 28 day glow up challenge could be right up your street.

These small, actionable habits do not take up a lot of time but can really help you get closer to the lifestyle you want.

Time to rise from the ashes and get glowing… 

What exactly is the 28-day Glow Up Challenge?

A glow up challenge is an incredible 4 week transformation that allows you to take small steps to transform your mind, body, environment and life.

Whether it’s physical, mental, or an emotional transformation, a glow up challenge is done to improve your life for the better.

The length of a glow up challenge is up to you, but they can range in time from fast (28 days) to longer glow ups (a whole year). They can also be temporary or permanent.

There is no set of rules to what your glow up has to include.

I like to think that the habits included in this glow up challenge will become permanent and form part of your daily routine, to keep you looking and feel good every day.

The 28-day Glow Up Challenge is all about creating simple habits that’ll help you transform your life.

Within this challenge are 28 amazing habits to complete.

To make it easy for you to follow I have sections that detail the habits you should do every day, the ones that can be done every other day and the ones that you should do every 2weeks to a month.

“But what if I don’t have the time?”

This 28-day glow up challenge is designed to not take up too much of your time. These small steps that you take to “glow up”, will slowly form part of a routine.

Each daily task will enrich a new daily habit into your daily routine. Slowly building you into your dream routine.

The key here is practice. If you do something over and over again, chances are you’re going to be an expert at it.

And 28 days give you more than enough time to become good at most things.

Why do a 28 day Glow Up Challenge?

At the end of this 28 day glow up challenge my hope is that you’ll look and feel better, have a heightened look on life and feel invigorated and motivated to get things done.

This is physical and mental challenge that will empower you to enjoy life a little more.

You’ll feel amazing, healthier and improve your overall emotional well-being. The list of benefits really does go on…

How to glow up from the inside out in 28 days (Daily)

2. Glow Up Challenge - body scrub with coffee, sugar and coconut oil

1. Write down some goals you want to accomplish.

I like to start my 28 day challenges with specific goals I like to achieve and what they’ll do for me.

Now that you are almost done with the challenge, write some goals you have always wanted to accomplish. You are a whole new person now, glowing inside and out.

You can conquer anything! Use a notebook or planner to help you set and accomplish those goals.

Add pictures to help guide you. Add inspiring quotes to keep you motivated.

When you write down your goals on a regular basis, you are 42% more likely to achieve your goals.

Doing this helps you focus on what you need to get done, the timeline to get them done and the action steps necessary for my ideal lifestyle.

Ask yourself…

Where am I now…(Things I love/ Things I want to change)
Where do I want to be…(6 months/2 years/5 years from now)
How do I want to feel…(choosing happiness/removing negativity)

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2. Water! Drink more of it.

Water improves the body inside and out, from flushing out toxins, to clearing your skin.

It’s noticeable when someone ups their water intake. You can start by replacing a sugar filled drink (soda) with a large glass of water.

3. Eat 2-3 servings of fresh, colorful fruits and veggies.

Ah… my relationship with food, let’s just say we’re in a long term committed partnership.

I can eat.

But in the last few years I’ve switched up my, not so healthy snacks for those that will make me look and feel great. And these snacks don’t have to be boring.

Today is the day you make the healthier choice!

Replace that salty bag of chips with some cut up carrots and cucumber. Not only will you lose a few pounds, but you will boost your metabolism, improve your circulation and so much more!

If you having a craving for that burger, then eat it! It’s ok to fall off. Satisfy your heart whilst staying on track.

4. Start an exercise routine

Staying active will help you kick that stress to the curb and ensure you glow from the inside out – Literally, like that crazy sweat kinda glow.

A simple 15-30 minute workout 5 times a week will have you glowing. No, seriously it will.

Get moving for at-least 15minutes a day, trust me you’ll notice the difference.

5. Repeat affirmations to yourself

This part of the glow up challenge is close to my heart.

Repeating affirmations has helped me stay centred and feel great even on days where I feel like crap.

Affirmations are positive statements you make and say to yourself to help you overcome negative and self-sabotaging thoughts.

They encourage you to think more positively about life, and have been proven to help you manifest the things you want.

There are many affirmations to choose from, so choose one that best fits your situation or try a different one each day.

Start out with these general affirmations, repeat in the mirror every morning:

  • I am healthy, happy and content
  • I have everything I could ever need or want 
  • I radiate love and others send love back to me
  • I have many talents 
  • I have the power to transform my life and my thoughts

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6. Go to bed 30 minutes earlier

This one is pretty self explanatory. Skip the whole “watch next episode” binge and go to bed 30 minutes earlier. Your body will thank you.

Why not wake up at 5am?

The mornings are the most productive time of the day (for most people) and if you have children like I do, those extra 2 hours in the morning come in very handy.

7. Start meditating

This one is huge. There are so many benefits of meditating that this right here can be a glow up all on its own.

Regularly meditating can help reduce stress levels, improve sleep, decrease pain and much more. Don’t skip this one.

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8. Use a journal/planner to write things down

I use a digital planner in virtually every area of my life to help me plan the day/week/month, make lists, have a brain dump, set reminders, journal… the list goes on.

The sense of relief you feel when you start getting things out of your head and down on paper (on screen).

Grab a planner to help you organize every area of your life all in one place, chances are you’ll use it more.

This will give you a place to release certain emotions, keep track of things you need to do, and reflect on your overall well-being. 

4. Glow Up Challenge - planner

10. Make reading a part of your everyday schedule

Give your eyes a rest from screen time and pick up a book instead.

Reading daily ( about 1 book a month ) has so many positives like, building up your vocabulary, increasing empathy and much more.

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11. Remember to take a break

If work is getting you down or if you feel stressed, it’s ok to take a break! Step away from your computer for a few hours and take time to concentrate on you.

Get a cup of coffee or green tea and write down your thoughts. Better yet, call a friend you know will cheer you up.

Talk about your problems rather than hold it in, and release your mind to focus on things that’ll help you evolve.

12. Unfollow/Remove people who stress you out

Social media can be a blessing, only if you are using it right. If you find yourself scrolling, feeling bad about yourself or where you are at in life then you aren’t using it right.

Follow only those who inspire and motivate you!

This is also time to remove negative, draining people from your life. You know the ones that suck the energy right out of you, leaving no energy for yourself.

Start to focus only on the people you can learn something from and that make you happy.

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12. Cut the Sugar!

Sweet tooth like me?

Yes, cutting out sugar is much easier said than done but just think of how glowing your skin is going to be when you do.

One can of soda has an average of 10 tsp of sugar. Crazy.

Make adjustments to replace the high sugar foods for healthier alternatives. 

Plan your meals a week ahead so that you aren’t snacking on sugary junk foods when you’re hungry.

Cutting out sugar will reduce your chance of high cholesterol, diabetes and heart disease.

make this your commitment and stick to it. If you’re a sucker for chocolate bars, snack on some dark chocolate instead.

Here is an amazing Keto chocolate fat bomb recipe to help you significantly reduce your sugar consumption overnight!

3. Glow Up Challenge - fatbomb recipe chocolate covered katie

13. Add a collagen night cream to your bedtime routine

The days are rolling by.. we are all getting older fast, but it doesn’t mean our skin should be.

Using a collagen night cream before bed can help you keep skin looking fresh and young.

And let me tell you, those wrinkles really creep up on you!

14. Take a probiotic

Gut health isn’t a pretty topic to discuss but hey, it is a part of life.

Taking a daily probiotic will help regulate the friendly bacteria in your stomach. It also can help keep your heart healthy.

glow up challenge - probiotics (1)

15. Say thanks!

Start writing down a daily list of things you are grateful for.

It can be easy to get wrapped up in what we want and not what we already have.

Take time to make a list of everything you are grateful for. You’ll start seeing more positive things happening for you.

Start writing down a daily list of things you are grateful for.

It can be easy to get wrapped up in what we want and not what we already have.

Take time to make a list of everything you are grateful for. You’ll start seeing more positive things happening for you.

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16. Replace coffee with green tea.

Not only does it boost your metabolism, but green tea has 0 calories and will give you all the benefits that coffee does.

If you’re still dying for a cup of coffee, try having it black and using a sugar free creamer.

How to glow up from the inside out in 28 days (Every Other Day)

17. Exfoliate your body

Trust me, your face will be feeling brand new.

When you exfoliate you unclog pores, boost your circulation, release toxins, even out your skin tone and much more. Just do not exfoliate too hard!

Try this amazing DIY body scrub to help your skin glow and stay smooth:

Glow Up Challenge - body scrub with coffee, sugar and coconut oil

18. Learn a new (healthy) recipe

Remember earlier on when I said replace your junk food snacks with fruits and veggies?

Replace your not so healthy dinner with a new one!

19. Make yourself & the house smell amazing

As well as getting my nails and hair in order, smelling great is at the top of my list!

If you love to smell good  and have your home smelling amazing too (I mean, who doesn’t?) here’s are some little fragrance tips:

  • To make your perfume last longer – Pump a few sprays of your favourite perfume into your lotion and lather that baby all over your body.
  • To make your house smell amazing, use an air diffuser with some quality essential oils. Use filtered water to keep the air clear.
  • Alternatively fill up your sink with warm water and a few drops of essential oils. This will fill your home with the most amazing smelling aroma!

20. Use a detoxifying face mask

Facials are not just reserved for the luxurious spas.

There are some amazing (and inexpensive) at home face mask you can buy to help you detoxify, cleanse and moisturize.

Do this when you’re cooking, reading a book or even on the way to drop the kids off!

Trust me, your skin will thank you for this!

These face masks are my fave at the moment, there’s one in there for every mood.

face mask glow up challenge

21. Try learning a new skill

Not only will this cure boredom but it will also help you glow up by upgrading your experience and keeping your mind active.

This new skill could be anything from decorating a cake, playing the guitar, learning a new language or simply learning a new word every day for 28 days.

Get creative and do whatever makes you happy.

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22. Listen to a podcast

You’d be surprised how sucked in you can get with one those things. Do you like serial killer documentaries?

They have podcasts for that. Do you wanna know tips on how to successfully date?

They have a podcast for that. Skip the Netflix binge and tune into a podcast instead.

How to glow up from the inside out in 28 days (Every 2 weeks)

23. Declutter your environment

Did you binge that Tidy Up Netflix series where they completely transformed people’s lives by getting rid of their clutter?

Clutter has the tendency to get in the way of productivity, weigh us down and can even link to depression.

Spend time sorting through your belongings and see what you can live without.

It also helps to have a brain dump everyday of all the things that are cluttering up in your mind.

24. Try a new makeup look

We have all felt stuck in a rut before and trying out a new look can quickly get you out of that rut!

Take some extra time to play with your makeup. Maybe try that bold lipstick color you bought and never wore.

25. Brighten up those Gnasher’s

Whitening your teeth can give you a new lease of life, believe me.

I was a 5 coffees a day kinda gal for 10 years working in the city, and my teeth were seriously stained.

There are plenty of ways to brighten up your teeth nowadays most of them you can do at home! Teething whitening strips are great to pop on every day for a few weeks if you want that quick fix.

Or try out a teeth whitening kit, your pearly whites will thank you.

How to glow up from the inside out in 28 days (Every month)

26. Treat yo’ self to a DIY mani and pedi

Getting your nails done really is a must and is probably one of my non-negotiables to the perfect glow up challenge.

If you can treat yourself to a mani/pedi at the nail salon, then go for it! I always leave the nail salon feeling like a brand new person.

If your into more of DIY job or can’t go out, upgrade your using polish to a gel manicure using a UV/LED Lamp.

Nowadays they are very inexpensive and will make your nails look phenomenal.

Probably one of the best confidence boosts you can get!

27. Do your monthly finances/budget

There’s no sense glowing up your mind, body and home without sorting your money out girl!

Finances are important, and as much as we like to avoid it completely, keeping your cash in order will help you out in the long run.

I get it, going over your finances can suck but you will feel much better after you do.

Use an amazing budget worksheet to help you get your finances in order and know exactly where you stand. It’s all a part of the glow up!

28. Sort your hair out

I don’t know about you, but for me, I feel my best when my hair is done.

This isn’t just a physical glow up.

You know how good it feels when your hair is looking happy and healthy?

Whether it’s something small like trimming those split ends or giving yourself a whole new look, do something nice to your hair. 

30 Glow Up Quotes to Keep You Motivated

Read a new quote daily to keep you going!

  1. “You glow differently when you’re doing better.”
  2. “I haven’t even glowed yet, this is just a little spark.”
  3. “You glow differently when you are actually happy.”
  4. “The best project you will ever work on is yourself.”
  5. “Fill yourself with self-love and see yourself grow.”
  6. “I’m working on myself, for myself, by myself.”
  7. “My glow is unignorable.”
  8. “Keep taking time for yourself until you are you again.”
  9. “The real glow up is internal.”
  10. “Don’t go through life, grow through life.”
  11. “We can’t become what we need to be by remaining what we are.”
  12. “If there is no struggle, there is no progress.”
  13. “Do the best you can until you know better. Then when you know better, do better.”
  14. “I’m a great believer in luck, and I find the harder I work the more I have of it.”
  15. “What we fear doing most is usually what we most need to do.”
  16. “Happiness and confidence are the prettiest things you can wear.” – Taylor Swift
  17. “Beautiful people are not always good but good people are always beautiful.”
  18. “I think beauty come from knowing who you actually are. That’s real beauty to me.” – Ellen DeGeneres
  19. “I can’t think of any better representation of beauty than someone who is unafraid to be herself.” – Emma Stone
  20. “I found that ultimately if you truly pour your heart into what you believe in — even if it makes you vulnerable — amazing things can and will happen.”
  21. “Find something you’re passionate about and keep tremendously interested in it.”
  22. “Beauty is how you feel inside, and it reflects in your eyes. It is not something physical.”
  23. “Self-discipline is self-caring.”
  24. “Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”
  25. “It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.”
  26. “An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.”
  27. “Be you, love you. All ways, always.” ― Alexandra Elle
  28. “Do something nice for yourself today. Find some quiet, sit in stillness, breathe. Put your problems on pause. You deserve a break.” ― Akiroq Brost
  29. “Self-care is how you take your power back.” – Lalah Delia
  30.  “Put yourself at the top of your to-do list every single day and the rest will fall into place.”

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Time to take the Glow Up Challenge….

Recovering from those tough days, weeks or even months, can be difficult are they’ll be days where you feel like you don’t want to get up.

You need to..

Have a cry if you need to but then take time to think about the positive change you’ll have on yourself and the people around you.

Take time to reflect on the last 28 days. Write down a list of things you did really well and the things you can improve.

Keep track of your daily habits using a habit tracker. Create a new lifestyle, one in which you are happy confident and focus on whatever you’re passionate about daily!

A Glow Up is not just a superficial tactic to get people looking more appealing to society, it is a validated way to change your mindset, feel great, eat better and enjoy your life.

Keep pushing, keep celebrating and keep going.

Let me know how you get on!

I created this blog to provide super helpful information and advice regarding all things health and wealth. I love creating content related to making money online and also ways to live a happy and healthy life. Enjoy!

Transform your life with these posts…

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1 Comment

  1. Kristina

    Great post!! Can’t wait to start!!

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