{"id":21,"date":"2024-11-05T11:20:00","date_gmt":"2024-11-05T11:20:00","guid":{"rendered":"https:\/\/demo.tmrwstudio.net\/atlas\/two\/?p=21"},"modified":"2025-10-17T09:22:29","modified_gmt":"2025-10-17T09:22:29","slug":"how-to-do-the-superman-standing-exercise","status":"publish","type":"post","link":"https:\/\/jummydefila.com\/?p=21","title":{"rendered":"November Glow Up Challenge: A Checklist for Body, Mind, Self-Care & Nutrition"},"content":{"rendered":"\n

It\u2019s November, and the year is racing to a finish like a kid on a sugar high. I don\u2019t know about you, but I\u2019ve been feeling like my body, mind, and spirit could all use a little reboot. That\u2019s where this personal GLOW UP CHALLENGE<\/strong> come in. <\/p>\n\n\n\n

It\u2019s all about setting simple, intentional steps across four key areas: Body, Mind, Self-Care, and Nutrition. The goal? Wrap up the year feeling like the best version of me. (Or at least a little more put together than I was in January!) <\/p>\n\n\n\n

This journey is about being kind to myself, making time for my well-being, and forming habits I\u2019ll carry forward. So here\u2019s my checklist. Maybe it\u2019ll give you a few ideas, or maybe you\u2019ll just get a chuckle from my attempts to get my act together.<\/p>\n\n\n\n

BODY GOALS: Moving, Sleeping, and All the Stuff We Know We Need<\/strong><\/h4>\n\n\n\n

First things first, it\u2019s time to get real with the basics. If my body were a house, let\u2019s just say it\u2019s overdue for some \u201cspring cleaning.\u201d Taking care of our physical health often falls to the bottom of the list, so I\u2019m prioritizing simple, manageable steps to reconnect with my body. So, here\u2019s what\u2019s on the agenda:<\/p>\n\n\n\n

\"\"
Check list for body care routine
<\/figcaption><\/figure>\n\n\n\n

Quality Sleep<\/strong>: Get 6-7 hours of solid sleep each night. I\u2019m not trying to win an Olympic medal for sleep, but 6-7 hours seems like the safe zone. And if that means tucking myself in like it\u2019s bedtime at a boarding school, so be it. <\/p>\n\n\n\n

Daily Stretch<\/strong>: Ten minutes a day, that\u2019s all. I\u2019ve even saved some back-stretching videos for when I need to remind myself that I actually have a spine and it needs love too.<\/p>\n\n\n\n

Move My Body (Without Complaining<\/strong>): I can\u2019t quite commit to \u201cno pain, no gain,\u201d but I\u2019m here for anything to keep me moving. My motto here is simple: \u201cI\u2019m not training for the Olympics, I just want to stay off the couch.\u201d Whether it\u2019s hitting the gym, playing a sport, or going for long walks, moving daily is non-negotiable for keeping my body healthy and active.<\/p>\n\n\n\n

Clean Phone Screen Regularly<\/strong>: Hands up if you always remember to clean your phone screen. (Didn\u2019t think so.) But since my face is up close and personal with this thing all day, it\u2019s time for a regular wipe-down, my skin will be glad. <\/p>\n\n\n\n

Power Naps :<\/strong>I used to think naps were a luxury. Now I think they\u2019re an absolute necessity. A little 1-2 hour recharge is basically my way of hitting \u201crefresh\u201d on my whole day.<\/p>\n\n\n\n

Fresh Sheets Weekly<\/strong>: Nothing says \u201cadulting\u201d like clean sheets. That fresh feeling is like giving myself a mini-luxury hotel experience right at home.<\/p>\n\n\n\n

Full Body Massage<\/strong>: Because if I can\u2019t treat myself, who will? My muscles need a little TLC, and let\u2019s be honest, a massage is basically an \u201cI survived the month \u201d reward.<\/p>\n\n\n\n

SELF-CARE RITUALS: Treat Yo\u2019 Self (Without Going Broke)<\/h4>\n\n\n\n

Let\u2019s talk self-care, the real kind. I mean the stuff that makes you feel like you\u2019ve got your life together, even if only for an hour. It\u2019s about prioritizing what makes me feel calm, centered, and cared for.<\/p>\n\n\n\n

Here\u2019s my plan:<\/p>\n\n\n\n

\"\"
Checklist for self-care routine
<\/figcaption><\/figure>\n\n\n\n

Maintenance Day: I\u2019m dedicating a day each month to give myself a full tune-up hair (even though I\u2019m trying to grow them out \ud83d\ude01), nails, skincare, and even teeth health. Consistency here really adds up over time. Call it a mini spa day at home, or just call it me taking myself seriously. The goal here? Feel fabulous, even if my main outing is the laundromat.<\/p>\n\n\n\n

Declutter Wardrobe: I\u2019m giving out anything I haven\u2019t worn in six months. I mean, if I haven\u2019t reached for it by now, chances are I won\u2019t miss it. (And besides, who really needs 12 \u201cwork from home\u201d hoodies?) Decluttering keeps my space (and mind) clear.<\/p>\n\n\n\n

Teeth Care\ud83e\udea5: I took a trip to the dentist last week and I was schooled on the proper way to brush. This includes brushing from gum to teeth, using a tongue scraper, brushing the roof of your mouth, brushing your cheeks, lips all the works!<\/p>\n\n\n\n

Night Baths \ud83d\udec0: If a warm bath with soothing bath soaps isn\u2019t self-care, I don\u2019t know what is. Plus, it seriously helps me sleep like a baby.<\/p>\n\n\n\n

Extra Comfort During Period Days: Those days get their own special care. A heating pad, my favorite snacks, cozy night wear, basically anything that feels like a warm hug from the inside out.<\/p>\n\n\n\n

I\u2019m making a conscious effort to pamper myself more during these days, every little comfort counts.<\/p>\n\n\n\n

\"\"
Checklist for self-care routine<\/em><\/figcaption><\/figure>\n\n\n\n

Invest in Cozy Sleepwear<\/strong>: Cotton and silk PJs are my new love language. Who knew comfort could feel so luxurious?<\/p>\n\n\n\n

Weekly Towel Change<\/strong>: There\u2019s something about a fresh towel that makes me feel like I have my life together. Little changes, big impact!<\/p>\n\n\n\n

NUTRITION: Because \u201cThere\u2019s Food at Home\u201d<\/h4>\n\n\n\n

I love a good takeout night as much as the next person, but nutrition is where I know I need to up my game.<\/p>\n\n\n\n

So here\u2019s what\u2019s on the menu (literally) this month:<\/p>\n\n\n\n

\"\"
Checklist for Nutrition routine

<\/figcaption><\/figure>\n\n\n\n

Bye-Bye, Soda \ud83e\udd64 : We had a good run, soda, but it\u2019s time to cut back. Especially the Fanta and Sprite habit, they\u2019ve gotta go. (My body will thank me, I\u2019m sure.) As long as I learn how to make Zobo, I should be fine.<\/p>\n\n\n\n

Don\u2019t Skip Breakfast \ud83e\udd5e: I\u2019m trying to actually eat breakfast every day. Apparently, first meal at 1pm doesn\u2019t count so I\u2019m working on it.<\/p>\n\n\n\n

Eat More Fruits \ud83c\udf49: Aiming to add fruits to every meal as an easy way to increase vitamins and fiber. Had a bowl of watermelon and pineapples this morning, delicious stuff \ud83d\ude0b<\/p>\n\n\n\n

Three Balanced Meals Daily \ud83c\udf71: This one\u2019s a biggie for me since I tend to skip meals. No more skipping meals just because I\u2019m busy. If my schedule\u2019s too packed to eat, that\u2019s on me. My body deserves three squares. Besides I\u2019m trying to add flesh and muscles to my body so I need to eat!<\/p>\n\n\n\n

Hydration Goals\ud83d\udca6: Water doesn\u2019t taste nice \ud83e\udd79 but I need a lot of it, I get dehydrated often these days cause of my lack of water. I\u2019m getting myself a giant 2L water bottle, so I\u2019m hydrating in style. (Or trying to, anyway. Turns out, that\u2019s a lot of water!)<\/p>\n\n\n\n

Nightly Herbal Tea\ud83c\udf75: A calming tea to end the day, like lemongrass mint. It\u2019s like a little \u201cthank you\u201d to my stomach for putting up with me.<\/p>\n\n\n\n

Cut Down on Junk: I keep reminding myself, \u201cThere\u2019s food at home.\u201d The more I say it, the more I believe it. (Hopefully.) Chick Wizz from Chicken Republic will not be the end of me \ud83d\ude48<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

MIND CARE: Because We Could All Use a Mental Reset<\/h4>\n\n\n\n

Lastly, this glow-up wouldn\u2019t be complete without some intentional focus on my mental wellness. I\u2019m going for more peace and fewer \u201cWhy did I just doom scroll for an hour?\u201d moments.<\/p>\n\n\n\n

Here\u2019s how I\u2019m taking care of my mind:<\/p>\n\n\n\n

\"\"
Checklist for mental health
<\/figcaption><\/figure>\n\n\n\n

Daily Devotionals\ud83e\uddce\u200d\u2640\ufe0f: Starting the day with a moment to ground myself. If nothing else, it\u2019s a calm start before the day tries to take over.<\/p>\n\n\n\n

Journaling \ud83d\udcdd: One for Thoughts, One for Inspiration. I keep one for those thoughts that I need to let go of and another for ideas that inspire me. My brain\u2019s a busy place, so this helps keep things a little more organized.<\/p>\n\n\n\n

Review To-Do List \u2705 : Checking my list each night to see what got done and set up my next day. It\u2019s like my way of saying, \u201cHey, we got this.\u201d<\/p>\n\n\n\n

Screen-Free Evenings: no screens before bed. Because no one needs to be watching funny dog videos at 11 p.m. when they could be sleeping.<\/p>\n\n\n\n

Diffusers and Candles \ud83d\udd6f\ufe0f: Uplifting, relaxing scents to make my space feel calming and welcoming. I\u2019m a sucker for calming lavender and uplifting citrus.<\/p>\n\n\n\n

\"\"
Checklist for mental health
<\/figcaption><\/figure>\n\n\n\n

Limit the Scroll \ud83d\udcf1: Cutting down on the mindless scrolling. If I\u2019m going to be online, it\u2019s going to be for something I actually enjoy of work.<\/p>\n\n\n\n

Reading for Pleasure and Learning \ud83d\udcd5: Books are calling my name! I\u2019ve got a few books lined up to dive into for both fun and personal growth.<\/p>\n\n\n\n

Take a New Course \ud83d\udcd6: Learning something new is my way of keeping my mind fresh and inspired. I have a couple of Psychology courses I\u2019ve been eyeing.Time to get serious.<\/p>\n\n\n\n

Spotify Playlist Updates \ud83c\udfa7: Curating playlists for different moods because, honestly, music is my therapy.<\/p>\n\n\n\n

Writing Practice \u270d\ufe0f: Setting aside time to write more consistently, as it\u2019s a great outlet for me.<\/p>\n\n\n\n

Digital Detox Hours : Time blocks with no screens, no distractions. Just me, my thoughts, and whatever else I find to fill the time.<\/p>\n\n\n\n

\"\"
Inside a camp tent on the beach sand
<\/figcaption><\/figure>\n\n\n\n

Ready to Glow Up? <\/h4>\n\n\n\n

I\u2019ll try to share my progress throughout the month on my instagram, so feel free to follow along! Maybe you\u2019ll find some inspiration to start your own glow-up too. <\/p>\n\n\n\n

Let\u2019s end the year with a little more balance, peace, and the confidence that we did something good for ourselves. <\/p>\n\n\n\n

Your Psychology Friend,
JD<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

It\u2019s November, and the year is racing to a finish like a kid on a sugar high. I don\u2019t know about you, but I\u2019ve been feeling like my body, mind, and spirit could all use a little reboot. That\u2019s where this personal GLOW UP CHALLENGE come in.  It\u2019s all about setting simple, intentional steps across four key areas: Body, Mind, Self-Care, and Nutrition. The goal? Wrap up the year feeling like the best version of me. (Or at least a little more put together than I was in January!)  This journey is about being kind to myself, making time for my well-being, and forming habits I\u2019ll carry forward. So here\u2019s my checklist. Maybe it\u2019ll give you a few ideas, or maybe you\u2019ll just get a chuckle from my attempts to get my act together. BODY GOALS: Moving, Sleeping, and All the Stuff We Know We Need First things first, it\u2019s time to get real with the basics. If my body were a house, let\u2019s just say it\u2019s overdue for some \u201cspring cleaning.\u201d Taking care of our physical health often falls to the bottom of the list, so I\u2019m prioritizing simple, manageable steps to reconnect with my body. So, here\u2019s what\u2019s on the …<\/p>\n","protected":false},"author":2,"featured_media":476,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,29,4,23,28],"tags":[37,36,34,38],"class_list":["post-21","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beauty","category-health","category-living","category-mental-health","category-personal-development","tag-beauty","tag-health","tag-mental-health","tag-personal-development"],"acf":[],"_links":{"self":[{"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/posts\/21","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/jummydefila.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=21"}],"version-history":[{"count":6,"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/posts\/21\/revisions"}],"predecessor-version":[{"id":497,"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/posts\/21\/revisions\/497"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/media\/476"}],"wp:attachment":[{"href":"https:\/\/jummydefila.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=21"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jummydefila.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=21"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jummydefila.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=21"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}