Start off drinking 4-6 litres of water a day. You will piss like a race horse but you will be ridding your body of toxins & potential water retention. Sounds weird drinking water to rid of water, but it works.
Sort yourself a little plan out, You can find several free exercises online which are beneficial to women which require no weights, just your body weight. Also use YouTube, you can probably find exercise videos on there to follow, but take it easy.
Once your exercise plan is all planned out and ready to go, spend a few hours putting together a good strict diet. Myfitnesspal is a brilliant free app/website to track your calories.
If you are serious about making changes in a month, you will need to be strict. You won't make massive changes but you may shed a few inches/pounds if done correctly.
I would also advise buying a green tea extract or the tea bags themselves, to assist with the detox.