DAILY RULES: Hit all 5 areas of focus every day, for 30 days straight. Come up with your own “wellness” menu of at least 1-3 things in each area of focus to give yourself options that will support you throughout the next 30 days. Down below you will find examples of my own! To make your own copy, click the double square icon at the top right of this document. Listen to my podcast episode for more explaining here.

Self Development - 1hr

• Self development book (healing trauma & atomic habits)
• Podcast episodes
• Studying for my course (min 3x a week)

Sleep

• Mon-Fri sleep wake cycle (9pm-6am)

• Read before bed

• NO phone in the morning

• Get 8hrs of sleep on the weekends regardless of when I fall asleep & movement FIRST thing if I sleep in past 6am

• Sleep

• Movement

• Nourishment

• Self Development

• Self care

THE GLOW UP HABIT TRACKER

Movement

• Leg day 3x a week
• Upper body & core 1x a week
• Reformer pilates 1x a week
• HGW daily

Self Care

• Scalp massage 3x a week
• Chemical peels 3x a week
• Mid week hair reset
• Everything shower routine 1x a week

Nourishment

• Breakfast before coffee
• High protein meals (mon-fri)
• Meal prep weekly
• When eating out- choose a meal based off of protein

Once a week extras

• Solo date night
• Girls night in or out
• Deep clean