Lecture Notes: Glow Up Physically, Mentally, and Emotionally by 2025

Introduction

• Goal: End 2024 as the best version of yourself physically, mentally, and emotionally.
• Two main parts: Physical glow up and Mental + Emotional glow up.
• 18 powerful yet simple ways to transform yourself in 45 days.

Physical Glow Up

Importance of Physical Fitness

• Strength Training: Essential for all (regardless of age or gender) to build muscle, strengthen bones, and improve stamina.
• Personal Story: Speaker's mom's health issues highlight the importance of consistent fitness.

Workout Plans

• Consistency: Follow a 4 to 8-week workout plan to remove guesswork and encourage regular exercise.
• Recommendations:
  • Paid: Puneet Rao's Evolvex Fitness Plan with app and video guides.
  • Free: Blogilates Monthly Calendar for pilates and endurance.
• Personal Plan: Speaker's hybrid plan includes strength training, pilates, cardio.

Walking

• Daily Walks: 15-20 minutes of walking for mental clarity and counter sedentary lifestyles.
• Hormonal Balance: Regular walking can help manage hormonal imbalances, especially in women.

Hormonal and Gut Health

• Balanced Hormones:
  • Get blood work to identify deficiencies.
  • Basic daily habits: Sunlight, hydration, healthy fats, and stress regulation.
• Gut Health:
  • Importance of fiber, probiotics, and prebiotics.
  • Track fiber intake and consider supplements like psyllium husk.

Glowing Skin

• Skincare Basics: Cleanser, moisturizer, and sunscreen.
• Active Treatments: Use specific actives for acne or other concerns.

Hair Care

• Hair Mask Recipe: Conditioner, yogurt, olive oil, coconut oil, honey.
• Scalp Treatment: Monthly glycolic acid treatment.

Personal Style

• Makeup: Understand personal facial harmony and avoid blindly following trends.
• Fragrance: Layered scents for personal confidence.
• Dressing: Focus on silhouette, fit, and color.

Body Care

• Nail and Hand Care: Regular moisturizing, use of gloves for housework.

Mental and Emotional Glow Up

Alone Time

• Importance: Recharge and connect with oneself.
• Activities: Reading, journaling, solo dates.

Positive Self-Talk

• Affirmations: Practice daily to improve confidence.
• Overcoming Insecurities: Set small goals to face fears and build confidence.

Emotional Management

• Healthy Outlets: Exercise, journaling, therapy for better emotional balance.

Mental Clarity

• Experimentation and Self-reflection: Explore different options and reflect on experiences.
• Communication Skills: Practice articulation and pauses in conversation.

Acts of Kindness

• Helping Others: Increases serotonin and dopamine, reducing stress and enhancing happiness.

Non-Judgmental Attitude

• Self-Compassion: Practice kindness to self and others to avoid negativity.

• Final Note: Implement tips from both physical and mental sections to see transformation by 2025.
• Engagement: Encourage like, comment, and further video exploration.