Glow Up - Get Your Power Back

In this episode of Fitness With Jade, we dive into how you can glow up and reclaim your power through fitness, diet, posture, movement, and even your wardrobe choices—both on and off the track.

What You'll Learn:
How fitness and training shape not just your body but your confidence
The role of nutrition in fueling your glow-up from the inside out
Why posture and movement impact the way you feel and how others perceive you
How dressing with intention empowers you in and out of the gym

This episode is all about stepping into your power, radiating confidence, and making fitness a transformative force in your life. Whether you're training for an event or just looking to feel your best, these strategies will help you show up stronger—in every sense of the word.

Transcript

 Welcome back to Fitness with Jade. I went to an amazing spa yesterday. It's local, and it really inspired this episode. I was tip tap typing away yesterday, trying to plan what I'm gonna discuss, but I went with a girlfriend, shout out to Beck if she's listening. And after our little bathing, cold plunging and sauna session, I just felt great.

Like my mood was boosted and I was just vibing myself and I thought. I'm really looking after myself. I'm literally doing the best for me, and I feel the best I've felt in terms of my internal and external self for a long time. Like definitely since. The breakup, like of the past relationship. I'm feeling so good.

I'm feeling back to my normal self, which, ugh, it is a relief. It is a relief. So I thought I would use that feeling, that inspiration from that amazing Spart day to discuss this episode, which is glowing up, getting your power back by glowing up and I guess. Why it is important was because looking back eight months ago when I was in that relationship, still in it, I, I looked tired, like I feel like I looked the worst I'd ever looked.

I was not putting myself first. I feel like I was neglecting my usual self-care routines like. I used to always do face masks and just, I don't know, I used to be really regimented in how I took care of myself and getting my nails done, um, that kind of thing. And that just stopped in that relationship because there was a real emphasis with this person on the fact that beauty and looking nice doesn't matter.

It's. The internal, which is true. However, the external still counts. Yeah. So it, it needs to be worked on. And then fast forwarding to present today, I just feel like I'm my usual self and I'm powerful once again. So she's back. She's back. So how do you glo up and what do I mean about getting your power back?

And in terms of getting a power back, it's usually from some form of event that's shaking you, whether it's from a breakup or if you're just in this long term relationship and you're feeling like a shell of yourself, like you're just this crispy, crunchy, ugh, skin that needs to be revitalized. Uh, this is definitely for you.

Like you need to stop mothering and just become the queen that you are. All right. Even if it's like a job, something's happened in your workplace and you're just feeling really me. This will make you feel better. I promise. As women, we tend to just give and give and give and so yeah, it's your time to glow up and be selfish.

Stop giving so much, just stop. So here are my tips to glow up and obviously this isn't an all extensive list. It's focusing more so on health, wellness, fitness, that kind of vibe. 'cause that is my vibe. And I have said time and time again, I really truly believe that moving your body and exercising in some way, shape, or form is the pillar to becoming that girl.

Whether you like it or not, you've got to move. You cannot be sedentary, like honest to God, like you will literally end up either really unhealthy, dead or just really, really fat, and we don't want that. We don't want that. So before I dive into the list, I need to state there are two types of glowing up.

So the two categories, which is physically and then also mentally. So your internal self and your external self. Glowing up isn't just about how you look quite obviously it's about how you present. So how you carry yourself. It's about how you move through the world. A true glow up does start within. Uh, when you prioritize your health and fitness, everything else kind of flows.

Your energy, your confidence, even the presence in the room, it's. Has this little ripple effect. The domino effect, that's the best analogy for it. So it's time to start waiting for this motivation that you think is gonna magically just happen and start stepping into the version of yourself that you know you can be.

You know it. So just do it. And like it or not, even though it does start from within, aesthetics do matter How you present yourself, your posture, your energy, the way you dress, it does affect how people perceive you, and more importantly, how you also perceive yourself. I. When you show up powerfully, you feel powerful.

And I know there's so many people that are like, people should just love me for me. Then they act like I'm a boon and they dress like a slob and they're perplexed as to why Gary didn't call them back. Like many women do think I can just wear trackies and I'll find the man in my dreams who's six foot eight with a 10 figure salary and a hundred thousand abs and a hot face.

Like what are you bringing to the table if you're just gonna sit there like a vegetable. So with that in mind, let's go through these points. And the first one that should be is no surprise, is move your body daily, move your body. It's simple as that. We live in an era where everyone is literally sat for hours and hours and hours on end, and then they go home after a long day and they sit and sit and sit, and then they go and roll into their bed and then lie there and then wake up and do it all over again, which we do not want that.

We do not want that. We want to glow up, we want to gain our power back. We wanna become powerful. So why exercise? There are obvious reasons that you're gonna be like, Ugh, I really know this, but I will list as many as I can to try and get you to snap out of your couch. Stupid. Okay? And you just snap out of it.

You need to get off that couch. You need to get off. So we've got improved circulation, which increases blood flow, delivering oxygen and nutrients to your skin, which then can lead to a more radiant complexion, which automatically makes you hotter and glows you up. Yeah, so there's your first point. Easy.

Step one. It also reduces stress, so if you're going through a breakup or like a death or a serious illness, something that's really rattled you and causing significant amount of stress in your life, exercise will help you. It will combat the nasty energy that you're feeling after Chad said goodbye. If you have children, exercise will make you be a better mother because hey, Tommy had a tantrum.

But it's fine because you got all your stress out in your hot Pilates class. Decreases stress, you get glowy skin. It also increases energy levels, so going for that run will give you the motivation that you need to keep going. For the rest of the day, it'll give you that motivation to work on yourself and work on the projects that are important to you.

When you are going through something stressful or hurtful, your energy gets depleted. So doing some form of cardio will get you going. You need energy to thrive. Thrive, thrive, thrive. What else does it do? Okay, because we, you know, we covered a few points. Now, it also gives you mental clarity. It helped you prevent seeking into this deep, dark pit of discretion.

Depression, depression, depression. You don't wanna get depressed, so if you're anxiously worrying about money or work or a man, go to that boxing session. Beat the crap outta that bag, it will literally increase your dopamine levels and you will feel better. Like even if it's for a short amount of time, it will make impact.

And the more that you go, the more consistently that you attend sessions like this, slowly the better and better and better you'll feel. And of course, a huge reason. This is the final reason that exercise helps with glow up is because it helps with weight loss and or muscle gain. And I know a lot of women that get.

Stuck in unhappy relationships and it shows on the outside. It really, really shows they gain weight. They have no muscle mass. They can't even like carry a shopping bag to the car and they literally are like this piece of spaghetti trying to hold up a meatball. It's just not working. They either get sickly thin from lack of eating 'cause they're so stressed out and they're so unhappy, or they turn into a chubby puppy so you can go, you know, either or way we, we don't want either of those.

Yeah, we want you to be the best version of yourself. How you feel about yourself on the inside reflects on the outside, I'm sorry, everyone that is overweight. Okay. In some way, shape, or form are not happy with themselves internally. And the same can be said for those that are suffering from eating disorders or are incredibly thin and they look like they're gonna blow away in the wind.

Yep, it's exactly the same. So exercise and C, how your body will automatically change from the habits that you create. Now all exercise is good, but different types of movements kind of do different things, and they're great for the following. So cardio is really good for stress reduction and the improved circulation, AKA glowing skin boosting energy levels, and then also weight loss.

So you could sign up for Half Ironman like me, or just if you wanna keep a little bit more tame, you can go for a 5K run. Do a boxing class, like I said, play a game of netball, something that gets the heart pumping, and you'll start reaping the benefits. Then if you wanna go down a more stress-free relaxation route, we have yoga and Mat Pilates.

This will help regulate your nervous system and teaches you how to meditate, basic breath work, and simple visualization techniques, which are all a part of the glowing up process and getting back your power. Those little techniques are game changers. So if you haven't done any of that, I suggest that you do.

And then finally we have strength training, which helps with body composition, helps with mental clarity through resilience, and can be a stress reducer in some forms. I personally, it's not my favorite thing and I get bored with it, and it doesn't really reduce stress, but some people really do find that it helps with that stress reduction.

If you wanna combine all of the above, that is a great option. Like using hi classes, circuit training, and then finishing off with some yoga. That'll really combine the best of all worlds really. The second thing you need to do to glow up and get your power back is to eat like you love yourself. Your diet is imperative.

Okay? It is imperative. I'm sorry, I know these are things you don't wanna hear and I know these are very basic things, but they're basic for a reason. 'cause they work. Do not eat too much and do not eat, not enough. We don't want Anna showing up here, but we also don't wanna be the biggest loser either.

Yeah. You need to reframe how you see food. Food is fuel and not eating or eating junk food regularly is a form of neglect. You are neglecting yourself and we do not do that 'cause we wanna be powerful. If you neglect yourself, you just. You know mean nothing, bottle of the barrel. You don't want that. Yeah, you're powerful.

Like after a breakup or feeling undervalued, many women either restrict food as a form of control or they'll overeat to numb their emotions. So what you really need to do is shift your mindset that food isn't your enemy or your therapist. It's your fuel. It's gonna make that skin glow. It's gonna make that body look good and it's gonna give you that energy.

It's gonna give you energy to work out and get stuff done. But it comes from a scarcity mindset that if I don't shove that whole bowl of potato chips in my mouth, branded over there, it's gonna eat them all. And I get it. Sometimes I've cooked things that are really yummy and my daughter Lily wants to have some, and my initial visceral reaction is like, no, no, it's mine.

But of course I share with her and in the end there's still some for me. And if there isn't, I can just cook some more again. 'cause I'm an able human being who is able to function with her arms and legs and I can cook some more. Just like if those chips go, if you really want some more, you can go buy some.

They're not going anywhere there. You don't need this scarcity mindset. We're no longer cavemen fighting over food or you know, waiting for the next meal. The meals are right there. They're at the supermarket. Go shopping. Here's a good analogy. You wouldn't put low quality fuel in a high performance.

Sports car, you are a goddess. You're that girl. Stop shoving poison and just, ugh. Grow stuff in your body. Treat your body like a machine that needs premium fuel to drive. You are the prize. Stop treating yourself like a second class citizen. Eat like a woman who knows her worth. Start asking yourself before every meal.

Would a woman who values herself eat this? And this doesn't mean obsessing over clean eating. But rather supporting choices that support your goals and support you becoming powerful because I certainly do not eat clean. I'll have honey on toast before a long run. And when I'm running, instead of taking gels because I hate gels, they make me gag.

Um, I'll have sour patch lollies to fuel me, me run, like that's literally pure sugar. And last night I had a vegan golden gay time after dinner with my daughter, which was delicious by the way. Like I highly recommend, highly recommend. I needed some sugar. My body was depleted. I got a golden gay time. Yeah.

But the difference would be if I had a golden gay time every single night making this habit. That's just. Not needed. Treat yourself. Sometimes you deserve it. There's gonna be some luxury in your life. But if it's a habit that's consistent and it's happening over and over and over again, these habits pile up and that's what's making you gain weight and making you eat all that food.

That's just not, it's not it. Breakups. Toxic relationships can really make you feel out of control. Many women do use food to regain control, either through restriction or binging and purging, you know, eating disorder stuff type stuff, really. So you're just gonna recognize your emotional eating patterns and replace them with empowered habits.

Instead of reaching for junk food, take a walk, train, journal and make sure that you're looking after yourself and you're in the mental head space to not treat yourself poorly. And before you start eating, think are you hungry? Are you bored? Are you emotional? Think about treating yourself to something different like a bubble bath or a skincare routine.

Something that's nice. Ben was abusing you. You don't wanna abuse yourself, okay? We wanna step into your feminine energy, nourish yourself and don't deplete yourself. Eating is an act of self-respect and the best ways of eating is prioritizing protein for strength. Eating simple carbs. If you're doing cardio like 'cause that'll help give you energy, your glyc stores and eating fats to create that glowing hair and skin.

Nutrient dense foods make you feel good and not drained, and I know that after I eat something that's highly processed and full of saturated fat and salt, I do feel disgusting. Your body feels like this clogged up, weighed down. I don't know, stone that's been like thrown to the bottom of the ocean. And I certainly couldn't do a run if I felt like that.

Like there was even an example. I was so stupid. I had, it is not even that bad food, but I had spaghetti bolognese, like vegan spaghetti bolognese, and literally 15 minutes before a 5K time trial that my coach had scheduled for me. And I was like, oh, I'll be fine. You know? And then. Had this processed food, and I've never experienced so much heartburn or the need to spew mid run more than I did that day.

It was a worse mistake. So yeah, focus on eating to fuel your body. I should have just had a piece of toast before I went and then eaten something bigger after. So I've learned that. I've learned that lesson. Obviously a huge part of diet is hydration. Hydration helps with the fueling of your body, helps with your skin.

It helps you replace the salts and the minerals that you've lost. It's super, super, super important and I'm currently using Hydro Mama by Mini and me. Highly recommend. I was sent their products. For UGC content to create some content for them, but I think I'm gonna continue to use them, could fall in love with them.

And also they're safe for kids, so Lily can drink 'em. So make sure you're drinking enough water and if you start exercising, use hydration products that replenish those salts and minerals and yeah, it's gonna help your skin, your hair, your muscles, and it's gonna literally make you grow. Third thing you need to do to glow up and regain your power is to fix your posture and walk with confidence.

And this is incredibly important, like knowing how your body moves. Is really important when you start exercising, specifically, even when you are lifting weights, but running, you need to know your footing, the way your arms are moving, the way your head's held high. So yeah. Number three is to fix your posture and walk with confidence.

So make sure you're standing tall, shoulders back, move with intention. You don't wanna be this paper straw in a milkshake. We don't want any hunchback of notch dams up in here. And luckily for you, posture comes hand in hand, as I said, with exercise. So if you don't do movements with the correct posture, you can injure yourself, which I don't want, you don't want, nobody wants.

So you need to use correct form and make sure you either have a coach or you're looking into it. Um, if you're not sure what you're gonna be doing, okay, and if you don't have correct form other than the fact that you could injure yourself, the exercise itself can be somewhat pointless. And we want you to glow up, not fade away into the abyss, and waste your time doing literally nothing.

'cause our time is precious. Precious. Now, how do you move with intention? And this is something I've been working on 'cause I am, when I'm super excited, if I get really excited about something, my movements become quick, my speech becomes rapid. As you can probably tell, whenever I do these podcasts, I love doing it.

So I talk really, really fast and I lose that air that I would normally have if I'm just feeling normal or unbothered about a situation. But if I'm feeling really, really passionate or looking forward to something, I do notice I speed up in every way shape. So together we can, we can work on this together.

So together thing. So we need to slow down, rushing looks frantic. So move like you own the space, it lets more intentional and mindful approach, which adds a sense of mystery and contemplation, which makes you more feminine and makes you, yeah, that kind of black cat energy. Then place your steps intentionally.

We don't want any timid or hesitant movements. Walk like you mean it. Know where you're going and know the movements you need to get there. Don't run like one of those flappy balloon stick men in front of a car dealership here. You wanna move like a gazelle. Gazelle channel that Gazelle energy use control movements when you're in training.

So this is funny, have you ever been to the gym and you see men, particularly men, uh, they lift weights way, way too heavy, and then have to compensate and flap around like they're trying to take off from the ground, like a rocket. And then there's usually some form of unattractive grunting, which is included in this movement.

We do not want that, right? We don't wanna be this, this man. So no flailing reps. Every squat, every press, every stride is to be controlled. Control that movement. And then the final thing is to own your energy. If you move like you're uncertain, people will treat you that way. Again, it goes back to the fake IT team maker concept.

Move like a woman who knows her worth. If you're stuck, there's also no harm in going to ask for help. Go up to that guy in the gym and ask, am I doing this correctly? Could you help me take this weight off my bar? It's too heavy, et cetera, et cetera. It's better to ask for help than to try with absolutely no idea and hurt yourself.

Obviously people make mistakes, but constantly making them 'cause you don't know what you're doing and you're just fumbling around, then that's a problem. And another thing is to use your natural curves, okay? Don't stiffen your body to look tough. Just move with flow and ease, like move your body in a way that is to your advantage.

Now, I'll still swing my hips when I walk. I'll still run and walk with my shoulders back and head high. I don't hunch over like a wilted flower. We want you to g glow and blossom. So take advantage of the body that you have and the natural movement that it should be doing. Train in a way that makes you feel sexy and strong.

Like it might mean strength training for some it might need running for others. Pilates for, you know, that girl who's, you know, that Pilates girl, whatever makes you feel powerful and feminine at the same time. So movement is key. Movement. Movement, moving with intention. And the final thing you need to do to glow up and get your power back is to dress well on and off the track.

And I know this is only four points and there's many, many more that I could add, but I think these are like just the main ones. That you can use straight away to start glowing up in your life. I wanna discuss wearing clothes, both in your everyday life and then also when you're being active. And the main way that you need to go about this is to dress for your shape and stick to a style that works for you, not trends.

And the reason I'm going over activewear and also your usual style, like your style as a whole is because a lot of points go hand in hand and cross over. And I've noticed a lot of women just wear activewear constantly, especially in the fitness space, but just in general, every everyday average women or wearing active wear, which is okay, it's fine as long as there's nice active wear and you, you know, you're not wearing those added ass trackies and you look like the bogan down in the ghetto.

We wanna glow up. Yeah, we wanna be that girl. Added ass trackies are just not, they're not it. I'm sorry. And I feel like I'm a little bit of an authority on this topic because I have always dressed up nice. Wearing nice clothes has never been an issue for me. I had friends that were shocked 'cause I didn't own a pair of trackies.

And I have other friends that would comment when I'd wear jeans because I would never wear jeans. I always overdressed. I wasn't overdressed goddess. Yeah. However, in my most recent relationship that's ended, obviously I started off like the usual me dressing up constantly, even when I had nowhere to go, like I'd just be sitting on my laptop and I'd be so dressed up and I'd be working from home and just dressed up in my boots and my nice clothes, and then I just started stopping a couple of months into the relationship when I was home and I'd only dress up for when we went out for dinner.

I would wear my activewear more than ever. And I started wearing jeans because he said he didn't like girls that looked posh or dressed elegantly 'cause it wasn't sexy. So here I was making myself less than for a man because I'd always dressed up like I can't even remember a time where I would dress down until this relationship.

I started wearing jeans and wearing t-shirts and underwear to bed instead of my silk pajamas, which I adored. Like I love my silk pajamas again. 'cause he dragged me down and said he didn't like them. So then I was like, oh, well I'll, I'll wear what he wants me to. And, no, no, don't ever do that. That Jean wearing grubby.

PJ Girl is dead now. Thank God she's deceased and I, she will never rise again. Never, ever, ever, ever change your look for a man. Okay? This is just me going a little tangent Now. It will drain you of your confidence, okay? Being in a toxic relationship will do that. It will just suck you dry. Like little things like that, don't do it.

So anyway, enough of me back to you because I don't have that problem anymore. I'm back. I'm wearing the clothes that I love, the clothes that I've always worn. Let's help you guys get there. So wear clothes that make you feel strong and confident, particularly when you're in the gym. Make sure your crops and your shorts and your pants fit correctly.

We don't want muffin tops, and even I notice that if I have a pair of really tight shorts that obviously too small or a crop that kind of fits the wrong way, I'll get rolls and I'm literally 169 centimeters tall, 55 kilos, size six. Like there's not much of me, and if I wear the wrong piece of clothing.

It can make me look like a Baker's Delight special, so make sure you know what fits you and that it's fitting you in the right way. What you wear in the gym affects your mindset and the clothes that you wear outside of the gym affects your mindset. So dress for your best features, dress for purpose, dress like the woman that you're becoming.

Okay? So if you wanna start changing your wardrobe, your clothes should reflect the energy that you want to embody. Remember, we're trying to glow up. We're trying to glow up ladies. So ask yourself, what would the most confident, radiant version of me. Where, and if you don't have anything, it's time to upgrade.

And I'm not talking about spending so much, you know, amount of dollars like go. You can find nice pieces in Target, in Kmart. Just find something that fits into the aesthetic that you want into that version that you want to be Invest in. High quality of active wear. Okay? So training you that makes you perform better and also fits correctly.

Choose colors that suit you. Choose colors that suit. You don't wear those skin colored leggings and it makes you look like you've got no pants on. Oh, I hate them so much. Don't wear those. Focus on colors that suit you and cuts that suit you. And then dress with intention. Your outfit should match your energy, so it needs to be put together, unshakeable.

And then also, which is really great, is adding embellishments like jewelry. Uh, signature. Scent, things like that. And then lastly, stop wearing your activewear everywhere. Okay? Obviously, if you're like a fitness influencer or a gym owner and you've got your own fitness brand, you wanna wear the products that you're selling, I totally get it.

Like, that's your brand, I get it. But you are not wearing the frumpy, ripped, disgusting, dirty, old gym wear you are wearing, you know, top of the line. Either your brand, someone else's brand that needs promoting. If you're just an everyday human being. Everyday person who isn't in the fitness world who is just exercising 'cause they want to, they want to glow up.

Make sure you get changed out of your active wear when you are done being active. Okay? Going for walks, obviously it's uh, the same thing. You're moving your body, but as soon as you are done with that walk or as soon as you're done with. The exercise you're doing, make sure you get changed out of that activewear and into your own personal style.

And then that way too, your activewear becomes a type of uniform that gets your brain ready and gets your mind ready to start that workout and to start that routine. It's the same as what they said during Covid when you had to work from home and they said dress like you would if you were going into the office to trick your mind into thinking that it's ready for work.

The same can be said when you are wearing active wear trick your mind. To know that as soon as you put on those clothes, you were gonna sweat, you were gonna work out, and you were gonna glow up. Okay? So what were those points? There's only four, and I think I might even do another episode and do another four, because there's still some things I wanna talk about.

So we had exercise, diet, fix your posture and the way you walk and dress in a way to make you feel powerful. On and off the track, in and out of the gym, whatever it is. I hope you got something out of this. Because we want you to glow up. I want you to glow up, and I'm in the process of slowing down.

That's, that's my point that I'm working on. So let me know what you want to work on out of those things, I'd love to know the stages that you are at, whether you wanna drop it in, the comments below on the podcast, or if you want to jump over to my Instagram at Jade Palmer. Obviously the link is in the bio, but yeah, glowing up isn't just about looking better.

It's becoming better. Yeah, you're becoming that girl. We are in this together. Start today. Start prioritizing yourself. Step into your power 'cause your future self is waiting. And if you love this episode, please share it with someone who needs this message today. 'cause I love listening to people that are pumping me up, getting me ready, and helping me grow.

And until next time, keep showing up, keep training hard, and keep stepping into your bow. Bye.