如何在这个春天焕然一新【而不变成另一个人】

准备好全身心投入剩下的春天吧，因为你正在成为更真实的自己。

Get ready to lock in for the rest of the spring because you are becoming more of you.

无论你是需要在2026年第一季度就彻底扭转人生，还是只是准备好成为更优秀、更强大、最好的自己，现在就是锁定目标的时刻。

Whether you need to completely three sixty your life about a quarter way into 2026 or if you are just ready to become an even better, bigger, best version of you, this is the time to lock in.

今天我要与你们分享的，都是关于如何在这个春天焕然一新的独特视角。

Everything that I'm gonna share with you today are unique and different perspectives on how to glow up this spring.

有些是温柔的。

Some are soft.

有些是酷酷的，女孩。

Some are cool, girl.

有些是给予的。

Some are giving.

让我更爱自己，活在当下，真正成为最高最好的自己。

Let me love myself more, be in this moment, and really just become my highest and best self.

所以我对这期节目充满期待，因为整个春天我都会和你们一起实践这些事。

So I'm super excited for this episode because I'm gonna be doing all of these things with you for the rest of spring.

而且，说实话，我会把这些习惯延续到夏天、秋天以及之后的每一个季节。

And, honestly, I'm taking these into summer, fall, and every season thereafter.

那么我们开始吧。

So let's get into it.

你好。

Hello.

你好。

Hello.

你好。

Hello.

欢迎回到《自我爱恋档案》播客。

Welcome back to the self love archives podcast.

我是你的主持人朱莉娅·萨尔维亚，也被称为你的自我爱恋最佳伙伴。

I'm your host, julia salvia, also known as your self love bestie.

今天我是从沙发上给你带来这期节目，换了个新环境。

And I am coming to you from my couch today, a little change of scenery.

而且，外面的天气非常好。

Plus, the weather is so nice outside.

有大量明亮的光线照进来，真的让人感觉像是春天了。

There's so much bright light coming in, and it really feels like spring.

我是在三月为你录制这一集的，但我已经准备好迎接这一切了。

I'm filming this episode for you in March, but I am ready for all of these things.

我准备好焕然一新了，也希望你也是，因为今天我为你准备了一期节目。

I'm ready to glow up, and I hope you are too because I've got an episode for you today.

我觉得每当谈到焕然一新时，我们总是听到同样的那些话。

I think we always hear the same things when it comes to glowing up.

比如，我不知道，减肥、节食、换护肤程序，做这个，做那个。

Like, I don't know, lose weight, go on a diet, change your skincare routine, do this, do that.

但今天我想和你分享一些不同的春季焕新方式。

But I'm here to share a couple of different ways to glow up this spring.

一些具体、切实可行的方法，能让你在一周内就感受到自己的变化。

Specific, tangible, doable things that can actually help you feel a difference in yourself in just a week.

就像我说的，是的，我会和你一起做这些，因为我不会错过任何成为更好自己的机会。

And like I said, yes, I will be doing all of these with you because I will not miss out on a chance to become a better version of myself.

你准备好专注投入了吗？

Are you ready to lock in?

很好。

Good.

我们开始吧。

Let's do it.

我们正在像制作情绪板一样编辑自己的生活。

We're editing our life like a mood board.

你正在为春天、为这个版本的自己制作一张情绪板。

You're making a mood board for spring, for this version of you.

你正在为这个春天创造属于自己的氛围、感觉和风格。

You are creating your mood, your vibe, your aesthetic for this spring.

你可以从创建一个Pinterest收藏板开始。

You can do that by just starting a Pinterest board.

你可以把东西打印出来，真正地剪下来，像我一样贴在愿景板上。

You can get things printed out and actually cut them out and put them on a vision board like I do.

但我实际上会先创建一个Pinterest看板，然后截取大量截图，保存一些过去版本的自己或最近做过但想继续坚持的事情的照片。

But I actually start with a Pinterest board first, and then I take a bunch of screenshots and save a bunch of photos that maybe were versions of me in the past or things that I have just done recently that I want to continue to do.

我会把所有这些都打印出来，贴在一个视觉信息板上。

I'm printing all of that out, and I'm putting it on a visual pin board.

我会把手机壁纸更新为能让我感到充满活力、融入这个即将到来的春天氛围和美学风格的东西。

I'm updating my phone background to something that makes me feel alive, makes me feel like I'm in the vibe and aesthetic of this upcoming spring.

我希望你真正地去创造你想要实现的目标、想要吸引的事物，以及这个季节你想感受到的情绪。

I want you to literally create what you want to accomplish, what you want to bring in, what you want to feel this season.

也许这实际上意味着回到你在今年一月或十二月设定的目标和愿景板，进行一些调整。

Maybe this could actually mean going back to the goals that you set and the vision board that you created for 2026 back in January or December and tweaking it.

把那些不再契合、不再符合你正在成为的自我、不再与你现在身份一致的东西从你的信息板上移除。

Taking things off your pin board that don't align anymore, that aren't feeling like the version that you're becoming, that don't align with the person that you are now.

我不希望你为此感到内疚，因为改变你的愿望、改变你人生的方向是完全正常的。

And I don't want you to feel guilty about this because it's totally okay to change what you want, change where you wanna go in life.

我不明白2026年一来，我身上到底发生了什么。

I don't know what happened to me the minute 2026 came along.

随着2026年的推进，我感到自己变得更加勇于尝试了。

And as we've gone through 2026, I am feeling so much more adventurous.

我不是说以前我不爱冒险，但像现在这样——想出去酒吧狂欢到尽兴，却仍能在合理的时间回家，保证充足睡眠，第二天还能去上普拉提课，这种平衡式的冒险，以前从没有过。

And I I wouldn't say I'm not an adventurous person, but, like, this type of adventure where, like, I wanna go out to a bar and party my butt off, but still get home at, like, a reasonable hour so I can get sleep and wake up and go to my, like, Pilates class and exist, that's new.

这种状态是全新的。

That's new.

但我正欢迎这种变化，欢迎这份激情和热忱向我涌来。

But I'm welcoming that that change and that fire and that, like, passion that's coming towards me, that's coming to me.

我正在更新生活中那些不再契合我的部分。

And I'm updating the things in my life that I that just don't align anymore.

这可能意味着你需要丢掉一些物品，或者不再与某些人来往、交谈。

Maybe that physically means things that you need to get rid of or people that you no longer want to associate yourself with or talk to anymore.

或者，也可能是你一直吃的一些东西，其实根本让你感觉不好。

Or maybe it's something that you're, like, eating all the time and it's just not making you feel good.

那么，哪些东西不符合你正在为自己构建的生活？

So what doesn't fit the life that you're building for yourself?

有哪些事情与你想要进入这个新阶段的方式不一致？

What is not aligned with how you wanna go into this new season?

问问你自己，你是谁？

And ask yourself, who are you?

现在的你，究竟是谁？

Who are you right now?

你如何将这种身份融入一种完整的氛围和风格中？

How can you bring that to life in a whole vibe and aesthetic?

你的生活是一场电影。

Your life is a movie.

你的生活是一本小说，而你既是作者，也是导演。

Your life is a novel, and you are the writer and the director of it.

所以，请创造出这个确切的愿景、这个确切的氛围和风格，并把它写下来。

So create this exact vision, this exact aesthetic and vibe, and put it to paper.

把它放在Pinterest收藏夹里。

Put it in a Pinterest board.

把它打印出来。

Print it out.

把它设为手机壁纸。

Make it your background on your phone.

把它设为电脑桌面背景。

Make it the background on your computer.

我希望你能看到它，我希望你能看到它，因为我希望你能活出它。

I want you to see it, and I want you to see it because I want you to live it.

你就是你所接触的东西。

You are what you consume.

所以，无论你刷什么内容、关注谁、和谁共度时光，你就是你所接触的东西。

So whatever you are scrolling, whoever you are following, whoever you are spending time with, you are what you consume.

我认为这对我们的蜕变至关重要，因为如果你接触的内容或周围的人是消极的，或者以不良方式影响你的生活，你就必须开始质疑：这些究竟如何对你的人生产生负面影响？

And I think this becomes so important for our our glow up because if you are consuming content or you are around people who are negative or things that impact your life in a not great way, you have to start to question how is this actually negatively contributing to your life?

也许你可以列一个利弊清单。

Maybe there's a pros and cons list that you make.

拥有这个人对你来说有什么好处？

What are the pros of having this person in your life?

拥有这个人对你来说有什么坏处？

What are the cons of having this person in your life?

关注这位网红有什么好处？又有什么坏处？

What are the pros of following this influencer, and what are the cons of following this influencer?

你怎么才能在数字上、物理上甚至心理上为自己营造一个支持你的圈子？

Like, how do you create a circle around you digitally or physically or even mentally that is going to support you in life?

看吧。

Look.

我们来现实一点。

Let's be real.

如果我们注定要无意义地刷屏，整天消费内容，那你就应该去消费那些能激励你、帮助你更有创造力、让你成为更好自己的人所生产的内容。

If we are going to doom scroll, if we are going to consume content all day, you should be consuming content of people that inspire you, that help you be more creative, that help you become a better version of yourself.

但我真的认为，你应该关注那些反映你想要的生活、和你长相相似的人所发布的内容。

But I truly think that you should be following people and consuming content of people that reflect the life that you want, and people who look like you.

我认为，当我们所关注的人和所消费的内容中看不到与自己相似的代表时，我们会开始照镜子，觉得自己哪里都不对。

I think that when we don't see representation of ourselves in the people that we follow and the content that we consume, we start to look in the mirror at ourselves and think that it's all wrong.

或者开始审视自己的生活，觉得一切都错了。

Or start to look at our life and think that it's all wrong.

开始审视自己的日常生活，觉得这一切都不对。

Start to look at our day to day and be like, this is all wrong.

如今有那么多影响者和创作者，我知道一定有那么一个人，能与你正在经历的事情产生共鸣，能帮你找到内心深处的某些东西，或者和你体型相似、生活经历类似。

There are so many influencers and so many creators out there at this point that I know there is someone out there that relates to maybe something that you are going through, something that you are trying to find within yourself, or has a similar body type to you, or lives a similar life to you.

这样的存在是真实存在的，而你掌控着你的算法。

It exists, and you're in control of your algorithm.

尽管你觉得自己没有，但你确实掌控着。

As much as you think you aren't, you are.

当我们拥有这样的代表性时，就能开始放下那些因追随与自己毫无关联、完全不切实际的人而产生的局限性信念。

And I think when we have this representation, we can start to let go of any of the limiting beliefs that we may have had for ourselves by following people who are completely unrelated to us, that are completely unrealistic.

这并不是说你不能关注那些外貌不同或生活方式与你截然不同的人，当然可以。

And that's not to say that you can't follow someone that doesn't look like you you or that lives a completely different life from you, by all means.

但如果你像我一样是中等身材，而你关注的却全是瘦削的女性，迟早你会潜意识地觉得你自己哪里不对劲。

But if you are mid sized like myself and the only people you follow are a bunch of skinny women, at some point, you're gonna subconsciously think that there's something wrong with you.

同样的情况也超出了我们的数字足迹，超出了我们在手机上消费的内容。

And the same thing goes beyond our digital footprint, beyond what we consume through our phones.

它关乎你花时间相处的人。

It's the people we spend time with.

它关乎你日复一日所做的事情。

It's the things that we do all the time.

迟早，你必须停下来思考你真正消费的是什么，它们是在帮助你，还是在伤害你？

At some point, you have to stop and think about the things that you are actually consuming, and are they helping you, or are they hurting you?

我从关注那些和我长相相似、生活方式相近的人身上获得了许多灵感，这非常鼓舞人心。

I find so much inspiration in following people that look like me, following people that have similar lifestyles to me, that is inspiring.

知道我在人生中的任何阶段都不孤单，看到其他人也处于和我相似的境况，这让我备受鼓舞。

To know that I am not alone in wherever I'm at in my life, it's inspiring to see other people also existing in similar situations to me.

我永远不会告诉你去节食，永远都不会。

I will never tell you to go on a diet, ever.

而且，这个词现在已经被误解得太过分了。

Plus, the word is so misconstrued now at this point.

但我始终会告诉你要去了解你的身体。

But what I am always going to tell you to do is learn your body.

我希望你更多地了解你的身体。

I want you to learn more about your body.

我不希望你去修复它。

I don't want you to fix it.

我希望你理解你的身体，而不是试图改变它。

I want you to understand your body, not try to change it.

如果你真的想改变自己的一些方面，请明白其中存在细微差别——你完全可以爱自己的身体、爱自己，同时又希望做出某些改变。

And if you want to change something about yourself, please know that nuances exist, and you can love your body, love yourself, and also want to change something as well.

问题是，我们究竟该如何更深入地了解自己的身体？

The question is, how do we actually learn more about our bodies?

我创建了一个名为‘自我关爱100天’的挑战，这是100天内更多地爱自己的过程。

Well, I created a challenge called the self love one hundred, and it's one hundred days of loving yourself more.

你肯定以前听过我提到过这个。

You've definitely heard me talk about it before.

在下方的节目笔记中，描述里有一个免费下载链接，你可以下载下来供自己使用。

There's a free download in the description down below in the show notes that you can download to have for yourself.

这是一个100天内更多地爱自己的挑战。

It's a one hundred day challenge of loving yourself more.

每一天都有八种不同的习惯和方法，你可以根据自己的情况，以适合自己的方式融入生活。

Every Every single day there are eight different habits and things that you can incorporate into your life in a way that works for you, in a way that fits for you.

100天结束后，我向你保证，你会更加爱自己。

And by the end of one hundred days, I guarantee you, you will love yourself a little bit more.

那么，这和更多地了解自己的身体、而不是试图改变它有什么关系呢？

Now what does this have to do with learning more about your body instead of trying to fix it?

这正是这个挑战被创造出来的原因。

That's exactly why this challenge was created.

我想创造一个能完全属于你自己的东西。

I wanted something that was going to be able to be created to be uniquely yours.

这八个习惯包括花时间陪伴自己、多喝水、活动身体、为身体补充能量、写日记，还有其他几个。

So these eight habits are spending time with yourself, drinking lots of water, moving your body, fueling your body, journaling, and a few more.

我过去很擅长记录那些我真正想融入日常的习惯，但我总是无法保持一致性。

I used to do such a good job at keeping track of some of the habits that I really wanted to turn into part of my routine, but I would fall off of this consistency all the time.

于是我尝试了新的方法，并想和你分享。

So I tried something new, and I wanted to share it with you.

我开始使用我称之为便利贴墙的方法，为每一个微习惯贴上一张便利贴，而不是完整的习惯，尤其是那些我还没完全掌握的习惯。

I started what I like to call my post it wall, and I put 28 post its for every micro habit, not full blown habit, especially if it's not a habit that I have gotten down pat yet.

我把每天想完成的微习惯贴在墙上。

I put micro habits on the wall of things that I want to complete every single day.

每天结束时，我会把便利贴从墙上取下来，因为我已经完成了它。

And at the end of the day, I take the post it off the wall because I've completed it.

所以这个你以前听过我说过。

So the one that you've heard me say this before.

对我来说最难的是为身体提供能量、健康和营养等所需的食物。

The most difficult thing for me is actually fueling my body and consuming things that are going to provide my body with energy, with health, with nutrients, and so on.

所以我没有直接去追求随意的热量摄入或极端的饮食，而是决定在当下更清楚地意识到自己摄入了什么。

So instead of going straight for some random calorie intake or some crazy diet I decided that I would just become more self aware of what I'm putting into my body in this current time.

因此，在我的便利贴墙上，我设置了28天——基本上是一个月、四周——记录我在MyFitnessPal中的饮食。

So on my post it wall, there's twenty eight days, basically a month, four weeks, of logging into MyFitnessPal.

这一直是我用来追踪任何事物的工具。

It's what I've always used to track anything.

但这次，我并不是在追踪数据。

But in this case, I'm not tracking.

我是在提升自我觉察。

I'm becoming more self aware.

如果我不真正了解自己吃了什么，我觉得自己无从开始改善饮食。

So I feel as though I can't start anywhere with what I'm eating if I don't actually know what I'm eating.

我不知道你怎么样，但我记不清昨天午餐吃了什么。

I don't know about you, but I don't remember what I had for lunch yesterday.

我完全不知道。

I have no idea.

我也不知道自己吃的一餐中营养成分是多少。

I also have no idea what the nutrient level is in a meal I've eaten.

所以，真正看到自己摄入了什么、吃了什么、往身体里放了什么，这种方式非常有帮助，也具有疗愈作用，因为我过去确实用它来追踪，但那种追踪方式可能并不健康。

So it's been a really helpful and healing way to actually see what I'm consuming, what I'm eating, what I'm putting into my body, and healing in a way because I did used to use it for tracking and probably not the healthiest way of tracking.

我觉得我当时有点沉迷其中。

I think I was a little obsessed with it.

所以，以一种有助于了解自己现状的方式重新使用MyFitnessPal，再合适不过了。

So to go back into using MyFitnessPal in a way that is going to be helpful for just understanding where I'm at is perfect.

这与节食或热量摄入没有任何关系。

So there's nothing about that that has to do with a diet calorie intake.

只是登录MyFitnessPal，把当天吃的所有东西都记录下来，从而更清楚地意识到自己究竟在吃什么。

It's just logging into MyFitnessPal, putting everything in that I've eaten for the day, and becoming more self aware of what that actually looks like.

我现在在便利贴墙上正努力克服的一个问题是早点睡觉。

The one that I'm actually struggling with right now that is on my post it wall is going to bed earlier.

过去两个月，我一直在努力早点睡觉，而且确实有了进步。

I have been trying so hard the past two months actually to go to bed earlier, and I definitely have improved.

但现在我到了一个阶段，墙上设定的目标是晚上10:30上床，这一点对我来说非常难。

But I'm at that time period now where the goal on the wall is to go to bed at 10:30, and that one is very tough for me.

但这已经是进步了，因为我以前总是睡到午夜或凌晨一点，每天都精疲力尽。

But it's an improvement because I used to go to bed at, like, midnight 1AM, and I used to be exhausted every single day.

我眼睛下面的黑眼圈已经深得不能再深了。

The circles under my eyes could not get any more deep set or darker.

我感到疲惫，需要更多的睡眠。

I was tired, and I needed more sleep.

我需要更多的能量。

I needed more energy.

所以，我希望你更多地了解自己的身体，而不是试图去修复它，无论这对你来说意味着什么。

So I want you to learn more about your body rather than try to fix it, whatever that means for you.

我认为‘自我关爱100’是实现这一点的绝佳方式，因为它不是要彻底颠覆和改变你的生活。

And I think the self love 100 is such a great way of doing it, because it's not about completely uprooting and changing your life.

这关乎于微小的习惯，关乎于那些你可以为自己做的事情。

It's about small micro habits, and it's about these things that you get to do for you.

这些事情非常非常好，值得加入你的日常，成为习惯，丰富你的生活，帮助你更爱自己。

These things that are really, really great for you to add into your routine, to become habits, and to add to your life, to help you love yourself more.

所以我们通过‘自我关爱100’来美化自律。

So we're romanticizing discipline through the self love 100.

所以我希望你能美化自律。

So I want you to romanticize discipline.

我认为美化自律的一种方式，就是更多地了解自己的身体。

And I think one way to romanticize discipline is to learn more about your body.

去做那些有意识、但同时也有点有趣的事情。

It's to do things that are with intention, but that are also kind of fun.

如果你需要在一段时间内衡量某件事，那么一致性永远是最关键的衡量标准。

If there was anything that you had to measure over a period of time, consistency is always the thing that you're going to measure.

如果你每天醒来都以美化自律、美化生活为目标，并坚持做那些最微小、哪怕是最微不足道的、能为你的生活增添价值的事，你一定会看到成长。

If you wake up every single day with the goal of romanticizing your discipline, romanticizing your life, and consistently doing the smallest, even the smallest thing that adds to your life, you will see growth.

你会看到成长。

You will see growth.

即使我现在觉得我没能早点睡觉，但如果你在去年十二月问我那时几点睡觉，

Just like even though I feel in this moment that I have failed at going to bed earlier, if you were to ask me back in the December, what time did I go to bed?

我会告诉你，大概是凌晨一点。

I would tell you, like, 1AM.

而现在，我通常在十点半到十一点之间睡觉。

And now I go to bed between 10:30 and eleven.

老实说，我认为这已经是一个胜利了。

And, honestly, I would consider that a win.

我们这个焕新季节的最后一个建议，也是我最喜欢的。

The very last one for our glow up season is my favorite.

我希望你成为那种你自己都愿意花时间相处的人。

I want you to become someone that you actually enjoy spending time with.

我希望你去享受独处的约会。

I want you to go on solo dates.

我希望你带自己去各种地方。

I want you to take yourself places.

别再觉得非得有人陪你才行。

Stop feeling like you need someone to go with you.

别再认为你需要男朋友、丈夫或朋友陪着你一起去。

Stop thinking that you need your boyfriend to tag along, your husband to tag along, your friend to go with you.

如果你想试试新开的咖啡馆、新餐厅，或者去看场电影，就自己去吧。

If you wanna go try that new coffee shop, that new restaurant, go see that movie, do it by yourself.

我希望你享受独自一人的时间。

I want you to love spending time with just you.

你自己，就是你自己。

You, yourself, and you.

我，我自己，和我。

Me, myself, and I.

这样做会建立对自己的信任和享受自我的能力。

Doing this is going to build self trust and self enjoyment.

这完全消除了对外界认可的需求，因为我们根本不需要那些东西。

Completely removes the need for external validation because we do not need any of that.

而且说实话，我觉得独自约会真的能散发出酷女孩的气质。

And, honestly, I think going on solo dates just truly gives cool girl energy.

比如，如果我看到有人独自在酒吧里看书，手里拿着马提尼，我根本不会想她的约会对象去哪儿了。

Like, if I saw someone out at a bar reading a book, martini in hand, by herself, I'm not wondering where her date is.

我只会羡慕她。

I'm envying her.

我会想，这太酷了。

I'm like, that's fucking cool.

你真酷。

You're cool.

这太棒了。

That's awesome.

我觉得你的蜕变并不一定关乎你的外表。

I don't think your glow up is about necessarily how you look.

这是你内心对自己的感受。

It's how you feel about yourself on the inside.

这是你独处时的感受，是与自己相伴的感受，是你在做那些无人看见的事情时的感受。

It is how you feel about being alone with yourself, about being with yourself, about the things that you are doing that really no one else sees.

没人知道你消费了什么。

No one sees what you consume.

没人真正知道你独自一人去约会的时候。

No one really knows when you go on a solo date by yourself.

除非你决定分享，否则没人会看到你的动态帖。

No one's gonna see that post it wall unless you decide to share it.

除非你分享，否则没人会看到你的灵感板。

No one's gonna see your mood board unless you share it.

这些事情不是为了让他人的认可来验证你。

These things are not for other people validate you.

这些事情也不一定需要与世界分享。

These are not things to necessarily share with the world.

这些都是为你自己而做的事。

These are things that you get to do for you.

这些事会帮助你由内而外地焕发光彩。

These are things that are going to help you glow up from the inside out.

好的。

Okay.

我有一套酷女孩快速蜕变清单。

I have a cool girl glow up rapid fire.

你准备好了吗？

Are you ready?

我已经把它们写下来了。

I wrote them down.

你准备好了吗？

Are you ready?

集中注意力。

Lock in.

找到你的标志性穿搭。

Find your signature outfit.

我超爱这个。

I love this one.

像重启人生一样整理你的房间。

Clean your room like you're resetting your life.

准备一款你真正喜欢的日常饮品，无论是早晨还是下午，随你定。

Have a go to morning drink that you actually love or afternoon drink, whatever you want it to be.

把涂润唇膏当作一种个性表达。

Oh, reapply your lip gloss like a personality trait.

对。

Mhmm.

对。

Mhmm.

你知道那种很上镜的画面吧，比如在可爱的镜子前、车镜里，或者咖啡店那间超有格调的洗手间里补涂润唇膏。

You know, those aesthetic pictures of, like, reapplying lip gloss in, like, a cute mirror or, like, in the car mirror or out in a you know, when a coffee shop has a really cute bathroom.

是的。

Mhmm.

是的。

Mhmm.

我希望你多走动，少刷手机，经常开窗。

I want you to walk more, scroll less, open the windows more often.

如果你和我一样讨厌虫子，就买一个能阻挡虫子进入的纱窗。

And if you are like me and despise bugs, get one of those screens that blocks them from coming in.

你依然能感受到外面的凉风。

You can still feel the cool air outside.

这个春天，我们一定要多做这些事。

We are so doing more of that this spring.

多拍点视频。

Take more videos.

多拍点照片。

Take more photos.

有一天你一定会为今天所做的事感到无比开心。

You are going to be so happy you did one day in the future.

我不在乎你是不是网红。

I don't care if you're not an influencer.

我不在乎它是不是看起来很美观。

I don't care if it's not aesthetic.

多拍些视频，多拍些自己的照片。

Take more videos and take more photos of yourself.

你以后会感谢现在的自己。

You will thank yourself later.

看。

Look.

真正的蜕变发生在你开始创造一个你真正想参与其中、并且能掌控的生活时。

A real glow up happens when you start to create a life that you actually want to be a part of, and you are in control of that.

这完全取决于你自己。

That is completely and utterly up to you.

所以我希望你在接下来的春天里牢记这些建议，因为现在是你蜕变的时候了，亲爱的。

So I hope you take all of these with you as we go into the rest of spring because it is time for you to glow up, my girl.

专注下来，开始成为最好的自己。

Lock in and start becoming the best version of yourself.

我爱你。

I love you.

我下周同一时间，周日中午12点，东部时间，再在这里见你。

I will see you back here same time Sunday at 12:00 eastern time next week.

再见。

Bye.

我迫不及待想看到你的蜕变。

I cannot wait to see your glow up.