The ULTIMATE 60-day GLOW UP Guide ✨ fitness, healthy habits, beauty hacks, lifestyle

Key Concepts

Morning routine, workout routine, healthy eating routine, skincare routine, hair care routine, grooming routine, nighttime/sleep routine, habit stacking, professional consultation, boundary setting, enjoyment of routines.

Morning Routine

• Importance: How you spend your mornings dictates your days and ultimately your life.
• Warming Up: Before getting out of bed, warm up the body and mind, similar to warming up before exercise.
• Sunita's Method:
  • Avoid immediate scrolling or hustling to prevent cortisol elevation.
  • Turn to the left side in bed to activate the right nostril (Surya Nadi) for alertness.
  • Perform neck rotations, wrist and ankle movements, knee-to-chest exercises, hamstring stretches, and spinal twists.
  • Get up sideways, pressing with the right hand.
  • Practice box breathing (deep belly breaths) – 10 rounds.
• Full-Fledged Routine: Include activities for the mind, body, and soul.
• Example: The speaker's routine includes brushing teeth, apple cider vinegar and water, prayers, meditation, journaling, coffee, and a workout.

Workout Routine

• Importance: Physical activity is crucial for a glow-up, physical and mental health, and confidence.
• Accountability:
  • Get a gym membership, join group classes, or hire a personal trainer.
  • Paying money increases accountability.
• Consistency: Focus on showing up for workouts consistently.
• Movement Throughout the Day:
  • Incorporate movement after meals (e.g., 10-15 minute walks).
  • Walk around while talking on the phone.

Healthy Eating Routine

• Consult a Nutritionist: Get blood work done to understand your health status and create a personalized meal plan.
• Lifestyle Fit: The meal plan should fit your current lifestyle (e.g., living alone vs. with family).
• Eat What You Want, Add What You Need: Add more protein to your diet.
  • Example: When eating rajma chawal, take two portions of rajma (protein) for every one portion of chawal (rice), and add a salad and buttermilk.
• Supplementation: Consult a nutritionist to determine necessary supplements based on blood work.
• Protein at Every Meal: Include sources like chicken, fish, eggs (if non-vegetarian), or paneer, pulses, and legumes (if vegetarian).
• Incorporate Whole Foods: Cut down on sugary drinks, sugary foods, packaged foods, and foods containing vegetable oils.
• Hydration: Drink enough water; use water reminder apps.

Skincare Routine

• Consult a Dermatologist: Get your skin evaluated to determine your skin type and suitable products.
• Morning Routine Example: Mild face wash (or just water), vitamin C serum, niacinamide moisturizer, and sunscreen (when stepping out).
• Evening Routine Example: Cleansing oil/balm (if makeup is worn), regular face wash, retinol (two nights a week), and kumkumadi oil.
• Internal Factors:
  • Protein and vitamin C intake.
  • Drinking enough water.
• Habits:
  • Avoid touching your face.
  • Shave your face weekly with face shaving razors for physical exfoliation.
• Sleep: Prioritize sleeping right and sleeping enough.

Hair Care Routine

• Importance: Maintaining healthy hair becomes more important with age.
• Oiling and Scalp Massage: Do this weekly.
• Sulfate-Free Shampoo: Use chemical-free shampoos to reveal your hair's natural texture.
• Rosemary and Jojoba Oil: Use a mixture for hair fall control and regrowth.
• Styling and Drying: Minimize heat styling; use heat protectant spray and leave-in conditioner when using heat.

Grooming Routine

• Benefits: Enhances physical attractiveness and boosts confidence.
• Basic Makeup Products:
  • BB cream (instead of foundation).
  • Lipsticks that complement your skin tone.
  • Eyebrow gel.
  • Eyeliner and kajal.
  • Lip and cheek tint/stain.
• Monthly Spa Day: Include pedicures, manicures, hair trims, nail treatments, and massages.
• Essential Outfits: Have four to five outfits that consistently look good on you.

Nighttime/Sleep Routine

• Importance: Crucial for physical and mental health.
• Nighttime Routine:
  • Reduce stress-inducing activities in the evening (no intense workouts or work).
  • Have a hard stop time for work.
  • Dim lights, create a cozy environment, and read a book.
  • Avoid screens.
• Magnesium Supplements: Consult a nutritionist about potential benefits.
• Dark Room: Sleep in a completely dark room to boost melatonin production.

Implementation Strategies

• One System at a Time: Start with one system and gradually add others.
• Habit Stacking: Link habits together to create a chain reaction.
• Technology: Use alarms, reminders, and calendar entries.
• Professional Help: Consult nutritionists, fitness trainers, psychologists, or therapists.
• Set Boundaries: Establish a hard stop time for work.
• Make it Enjoyable: Find ways to make the routines enjoyable to ensure long-term adherence.

Synthesis/Conclusion

The video provides a comprehensive blueprint for building seven key systems to improve various aspects of life, including physical health, mental well-being, and personal appearance. The emphasis is on creating sustainable habits through gradual implementation, leveraging technology, seeking professional guidance, and making the process enjoyable. The speaker stresses the importance of personalized routines tailored to individual needs and lifestyles, rather than blindly following generic advice. By focusing on building these systems, individuals can achieve significant personal growth and improve their overall quality of life.