How to create a glow up and my word for 2025: Intention

Glow Up for 2025: Starting with Intention

In this episode, I’m kicking off the new year with exciting news: I’ll be bringing you two episodes a week—every Monday and Thursday—to support you through the stages of menopause and beyond. Today, we’re diving into my plan for 2025, inspired by the word INTENTION.

I’ll share how a podcast I listened to in December https://podcasts.apple.com/us/podcast/699-how-to-have-a-glow-up-featuring-kelly-scott/id1128435380?i=1000679087620 sparked my commitment to a year-long glow-up. From updating my personal style to being intentional with what I consume (both nutritionally and mentally), I’m focusing on aligning my lifestyle with my vision of my future self. I’ll also talk about small but impactful changes I’ve already made, like swapping out plastic for glass containers, questioning impulse buys, and even learning how to shuffle dance!

Plus, I’m kicking off my rapid fat loss protocol today and setting goals to drop body fat back to where I was in November. If you’re ready to step into 2025 feeling confident, aligned, and amazing, this episode is for you!

On Thursday, we’ll dive into the big rock changes that will give you the biggest bang for your effort, and I’ll be sharing an announcement you won’t want to miss if you have weight loss or body composition goals for the new year.

Tune in and let’s glow into 2025 together!

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Transcript

0:00

So I have, again, purged so many things, but now as I'm looking in my closet, I was looking this morning, there's still so many things that I need to let go of. And I haven't because I've, spent good money on them or this was expensive or like whatever the reason is that we hold on to stuff. For me, like I'm definitely going to have the litmus test, does that align with my style? I think it's not about spending money. I think using money with intention.

Speaker 4 0:29

This is Mastering Menopause. By using fitness, nutrition, lifestyle, and mindset, you can master your hormones and get your body back. I'm Cathy Coté with Catalyst Fitness and Nutrition. Let's get

0:45

into Welcome back to Mastering Menopause. Happy new year, everybody. I wanted to just give you a quick announcement. I am going to be doing this podcast twice a week now. So every Monday, Tuesday, and Friday. to, give you some value hopefully and support you as you're going through, the stages of menopause. So if there are any topics that you would like me to cover, then please let me know. Today, and I think I've kind of been teasing this out a little bit, I want to expand on the glow up. So my word for 2025 is intention and it really revolves around that. And so this has been something that's been on my mind since I listened to this podcast in December. It's really gotten wheels turning in my mind. It's from Christina, the channel. She had an episode with Kelly Scott on how to have a glow up. And I've recently just kind of had my own glow up. And I really just want to expand on that. But they talked in that episode about the tangible things that they have done to transform their looks over the past year. That includes hair, so Makeup clothes and more so I really was very very intrigued about that So I'm gonna be doing this for myself and I'm giving myself a year to figure out like my personal style Possibly changing my hair Changing the way that I do my makeup because I've been doing my makeup for the same way for the past 20 years you know, so Changing, my clothes and really being intentional with what not only with what I put on my body But also what I put in my body. What I consume as far as Nutrition, but also the books that I read the people that I follow on social media How I create and how I consume content. It's all going to be Very intentional this year. So I am excited to explore what does that look like? What does my style look like for me? I think it's a blend of, a little bit sporty, but I kind of want to elevate my style. I'm definitely not like the corporate girly at all, but I. Could definitely dress a little bit more professional or should I say with more intention? So what I'm gonna be letting go of are those random trips to Marshalls or TJ Maxx and just buying stuff because I think it would look cute. I'm going to Figure out what my style is. I kind of already know what looks good on me, but might hire a personal stylist to help me really hone in on what that style is. I'm going to see how I can do this on my own and really just focusing on probably like a few brands and then just staying with that rather than being scattered all over the place, which is kind of how, what my style is, I'm just buying random stuff from Marshall's or Target or whatever. I really just want to kind of streamline that. So really it's about just honing in on what does that look like. Simplifying definitely was one of my goals for last year. So I have, again, purged so many things, but now as I'm looking in my closet, I was looking this morning, there's still so many things that I need to let go of. And I haven't because I've, spent good money on them or this was expensive or like whatever the reason is that we hold on to stuff. For me, like I'm definitely going to have the litmus test, does that align with my style? I think it's not about spending money. I think using money with intention. I don't think I have to spend a lot of money. To dress the way that I want to dress However, I'm not going to be wasting money on things that don't serve me either I don't have to have like the top of the line products I already have some pretty decent products that I like and same with like shampoo and things like that I do spend on good quality products, The way I look at money is it's an exchange of energy. And so you will need to spend some kind of money, but I'm going to be intentional about where I spend my money. So very much more discretional spending and using my money in my business as well with intention. So I was with a mentorship for since 2021 and it was very, a very broad business mentorship. I spent so many thousands of dollars, like 80, You guys. probably more towards the 100, 000 mark. And so it's helped me elevate my business. And we're also talking certifications as well in that. And so now I just really need to focus on not General information, which is definitely what I needed. I want to focus more on Intention discerning where my dollars are going where I am Investing in I'm really excited about this I just started with making some changes again, being intentional with what's going in my body I was looking at my Tupperware, and I don't know if it's because of the water But there's like a film on it, and I just can't get rid of it And so I've just invested in glass containers And I already know like that that's something that I probably should have done years ago, but It's one of those little things, that I did, my sister-in-law, she had this, Nespresso coffee maker. This coffee that it made was delightful. And so that is one investment that I'm making. And it actually wasn't that, that much money, but the coffee that comes out of that, compared to a Keurig is. There's just no comparison, but I do like my Cinnabon Keurig cups as well. So I'm gonna be keeping my Keurig, but I'm so excited for my Nespresso machine. It's gonna come on Monday. So super excited. The coffee that it makes is amazing and the crema that's on top is just so luxurious and bougie. Like I'm really excited for that. But I think my litmus test is going to be if it doesn't make me glow grow or flow then it's a no I thought I think somebody shared this on social media and I was like Absolutely. One of the things that I've committed to is Reducing my time scrolling on social media. I have literally taken Facebook Instagram and tick tock off of my apps. It's no longer there if I Need to post on Facebook, which I do, obviously that's my business. Then I have to actually type it and then go into Facebook that way because what I've been doing is literally like all those apps are on my front page and then I'm just like bouncing back and forth between them all and nothing is changing, but I get stuck in that loop and I could do that for an hour and a half, two hours, and I'm not getting anything done, using social media for intention. I love tick tock. I love to scroll on tick tock. I love to see what's going on on Facebook, but I will limit my time to doing that to like 10 minutes on each app. I think that's more than sufficient and I'll still get my stuff done, but I'm going to be scheduling stuff a little bit in advance so that I don't have to sit there and be like, Oh, that's why I'm here. And since I'm here, you know, so hopefully that makes sense. Thanks. But also with my time, I have decided to learn how to shuffle. So this is something that I've always been intrigued by. And I found somebody on TikTok, she is midlife shuffle, and she has a ton of tutorials. And so I've just been going through that. So this week, I am just Doing running man. So really committing to that. And it has been so fun. So fun. I have to say that. So this is like, this is going to be day four. So I'm practicing just a little bit each day and trying to get my tempo up, trying to get the moves down. So if you've been following me on Facebook at all, you can see that progression on my stories. I think I did a post of my first time. That's been fun again, it's being about intentional. Where am I going to spend my time? So, hello, not spending an hour and a half on social media. I have plenty of time to do the things that are really going to help elevate this glow up, right? Reading more. I definitely want to commit to reading more and then also doing the shuffling. That's going to be fun. It's also going to be a great way to just get me out of my head and kind of shake off some energy as I work in little blocks throughout the day. I'm really excited to see where this brings me and just giving myself a year I think a year is plenty. I don't know if it will take that long, but we'll see. I'm starting the rapid fat loss today. So I just did all of my measurements and I did my body fat. And so my body fat crept up to a 26. 6 percent from where it was, so I'm hoping that I can get that back down to 25 percent where I was in November. I definitely gained a little bit over the holidays, not too bad, but with this rapid fat loss, I'm going to hopefully lose anywhere from five to seven pounds. I'd absolutely be happy with like four or five pounds. I am so ready to step into 2025 feeling amazing. On Thursday, we're going to talk about some of the big rock changes that you can make. That's going to give you the biggest bang for your effort. If you have any kind of, Weight loss or a body composition goal in 2025. I have a little announcement on that, that you're definitely going to want to hear So stay tuned for that episode. Again, if there are any topics that you would like me to cover, please let me know. I'm more than happy to do those, especially since I have two episodes a week now, I have some guests coming up pretty soon that are scheduled. Looking forward to that. All right, my friends. Well, let's approach 2025 with intention and excitement together. If you found this episode useful or helpful, please consider sharing this with someone that could use this information. And also if you could give me a five star review, that would be amazing as well. And that will help this podcast get out to other women who are interested in these topics. When you follow, subscribe, and then leave a review, then you're going to be recommended other episodes like this in this genre. So it just helps the algorithm. It helps again, right? Setting your intention on things that you want more information on so have an amazing day And I will talk to you on Thursday. Bye