3 fitness goals for 2020

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January is in full swing, gym memberships are on offer everywhere you look & everyone is on a new diet. And as with every year it will be a few short weeks until the dark cold nights win & cooked hot food wins over the salad every time. (Side note before I get into this post if you’re on a new year diet in the UK right now and it involves eating salad in January walk away and find a diet that is far more suitable and sustainable because salads are not plus warm cooked meals can be just as healthy) another side note the previous sentence does not apply if you’re on a raw diet in that case I take my hat off to you because that is hard work! No one sets out with the intention of being that person that makes a solid week’s appearance at the gym followed by a few good sessions followed by one class per week followed by cancelling your direct debt.

There is a cheat that will help you stay dedicated and on track. Set SMART goals!!! Yes smart goals… if you don’t know what SMART stands for it’s;

Specific

Measurable

Achievable

Realistic

Time limit

You’re goals should tick each one of these! I want you to think hard about what your fitness goals are and why!!!

Don’t just say I want to be toned or I want to lose a stone… how do YOU want to look and feel?

A phone background of some woman’s abs who happens to be a PT and in the gym 5 days a week 2 hours at a time isn’t realistic if you’re a mom with a full time job.

If it’s not realistic then you’re going to lose momentum quickly when you haven’t seen any results by the end of January.

New Years 2020

Every year, I set a few fitness goals that I want to achieve back in 2018 I killed it and I was so happy with my body, in 2019 I wasn’t as dedicated to the cause & I wasn’t as realistic with my time.

So this year I have written down my 3 fitness goals for 2020 and I’m sharing them with you to help me stay accountable! (I swear by accountability & you can read about it here)

DO A PULL-UP

Okay this is actually on my list of 30 things to do before I’m 30 so I actually have until August to achieve this one. For someone who’s legs are relatively strong & has one of the strongest cores of everyone I know the lack of functional strength in my upper body is actually laughable

So this year, I’m pushing myself (pun intended) to cross-train a lot more & get on the rowers. That means more sculpt classes, weight training at the gym, and also incorporating various exercises that help prepare for pull-ups <fortunately I have a good plan that I started working on previously when I was training with Deon! (Check him out on Instagram)

Pull ups

FINALLY BE ABLE TO RUN 10k  (WITHOUT STOPPING)

I’m all for small wins to help keep me motivated and get the momentum going to help keep me on track. That’s why having a plan especially when it comes to something like running distance is super important.

Again I’m going for accountability, I’m taking my gym bag to the office I’ll be telling everyone I sit by that I’m going for a run at lunch even if they don’t want to hear it because that’s what will hold me accountable.

I’m also all about the recovery with this one, & recovery is right on trend in 2020. My aim is to run 10k without stopping so rest is important for my body to heal, there’s no point getting to 9k then being told not to run for a month because of shin splints just to start all over again. Shin splints are the real deal & I’ve suffered through them before but I don’t recommend anyone does this.

If you do start get early signs of shin splints ice rest and stretches are your best friend!

LEARN TO SNOWBOARD

So this goal started off as learn to ski, because well I can’t! I never went on ski trips at school because they were far too expensive & I HATE the cold even more so now I suffer with raynauds. A few months back now I was invited on a ski holiday however after saying yes but disclosing I can’t & have never been skiing it was suggest I shouldn’t go due to the high coast of equipment, lessons & clothing, also apparently it’s not fun if you’re on a baby slope & everyone else is on the big one. So I made a vow that this would never happen again & I looked into lessons. However…. way back when I had a PS1 I was obsessed with a snowboarding game & after some consideration decided I just feel like snowboarding is cooler so I booked the lesson & headed over to Sweaty Betty’s sale to get some stylishly warm clothing!!!

Sweaty Betty Ski

Sweaty Betty

& of course I’m always up for a day of new activities that help you stay fit & active. See fun & fitness it’s all about balance!

So there you have it, it’s out in the world now & before I head off to the gym  I want to address some of the cock blockers to achieving fitness goals;

  1. I don’t actually believe that I will do it – this is me and the pull up! When I was little I would try and do the monkey swings and NEVER could. My dad in all he’s kindness just said it’s okay they’re really hard. Now I know monkey swings aren’t pull ups but it’s all holding your own body weight ….
  2. I don’t envision myself accomplishing the goal – 10k!!!! Do I know I can survive 10k yes I do, but to do it without stopping…serious mind block! I don’t envision myself running none stop, when I picture myself running I envision headphones, sweat, stitch & getting out of breath. Maybe because my very first attempt to get fit was a 5 minute run that left me seeing spots feeling sick and due to no sports bra left a friction burn in my cleavage, but hey that was 5 years ago things change and I have a amazing bra that looks after the girls!!
  3. I don’t write out an action plan or make a plan if any kind- well guess what booking & paying for lessons or PTs or anything like that is sure as hell going to keep you accountable!!

Well of COURSE I can’t seem to reach my aspiring fitness goals with this kind of mindset!

The mind plays such a important part when it comes to fitness, there is a great deal of mind over matter!

What are your fitness goals for 2020? I’d love to know what you’re working towards!

-Tee x

My 5 top running tips to get you going (again)

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Running, it’s the marmite of cardio.

It’s also one of the easiest things to get into if you want to look to start a fitness journey. It’s a low-cost and a quick way to kick-start your fitness game and you’re free to go at your own pace- literally.

Personally I have a love hate relationship with running.

I love that I can run anywhere. I love that I can run for any amount of time. I love that I can run solo. I love that I can run with a friend. I love putting in my headphones and getting lost in an audio book or podcast.

Here’s why, it’s scientifically proven that running (a little) each day has immense long-lasting health benefits; physical AND mental! I’ve talked a few times about how important I think exercise is and running has been proven to reduce risks of all kinds of conditions, such as high blood pressure and diabetes, and it reduces anxiety!

RUNNING MAKES YOU HAPPIER

Don’t believe me, check out one of the many books about running, Eat, Drink, Run or Running like a girl. Or my personal favourite Jog On by Bella Mackie , this book was so emotional and educational I ran everyday just to spend time alone listening to it.

Jog on

That brings me to another plus about running. I think we can all admit that as great as social media is it can be overwhelming and we all need a break. When you’re running (or swimming) you can’t be on your phone, it’s not possible. It’s an activity that gives you time to be you. Whether you shut yourself off to mysterious c and your own thoughts or you get lost in one of the million audio options available.

Running is you time.

Whether you’re a beginner keen to break into the running world or a marathon pro check out the below tips for staying motivated and looking after your skin all year round.

Tip 1: A new top never hurt no body

It’s an undeniable fact we all love nice new things, and when our clothes fit we want to show them off. Running can be quite self conscious especially to start with so make sure you’re comfy.

Also don’t forget the high impact bra. Honestly years ago when I decided to get fit I thought I’d try running because it’s free… I lasted 10 minutes running around my block twice VERY slowly and I had no sports bra and I was well let’s say blessed in the chest.

By the time I got home I collapsed on the sofa, the world was spinning and my cleavage was red raw and bleeding slightly where my bra had rubbed and my boobs had bounced. It took me a while to get back out there after this.

Sports bras

Tip 2: Start Running

Nobody’s expecting you to run a marathon next week, and if you are signed up to I’m sure you’ve been training for a while. Point is talking it slow to start and building up is natural. There are so many great apps to help you get started like coach to 5k.

If you want to start running, you need to actually start to run,

If my first run story above doesn’t help listen to jog on, each chapter is an inspiring look into how Bella Mackey built up her distance by running up and down a ally way each night.

Start easy with 10-30 seconds runs, followed by a 1-2 minute walk for the whole duration of your first run. Remember it doesn’t matter how fast you’re going or how many times you stop. You’re lapping the people sat on the sofa.

Tip 3: Your skin is suffering with you

Most people don’t think about this but I’m crazy when it comes to looking after myself and I know for a fact that running in the sun, in the wind, in the rain etc whatever the weather my skin is going to suffer. Always match your skincare to the season. In winter you’ll need thicker moisturiser to stop your skin drying out and always wash your face after.

Don’t forget the SPF… I get this is easy to forget on overcast rainy days. However UVA and UVB are still always present and if you want to keep that workout glow wrinkle free a layer of SPF each day goes a long way!

Tip 4: Fuel Your Body

Want your body to perform? Fuel it right!

Food for me is so important not only do I love getting in the kitchen but I’m always looking how I can incorporate food that’s going to benefit my body.

Sugary sweets and fizzy drinks will not give you the energy you need to get through a run, there’s no nutritional value here so you can’t expect to gain anything (apart from a couple of unwanted pounds) by eating them.

Always think vegetables and fruit. Bananas are a great pre run snack (I may sneak some peanut butter on there as well).

The most important thing your body needs from you pre and post run… water.

Tip 5: Just do you

just do you… May be some of the worlds greatest advice and applies to every situation in life.

If there’s someone over taking you, or some annoying car going slow beeping its horn while shouting at you. Yes it’s uncomfortable and no person should be subjected to that, but just keep going. Just do you. Remember your why and even on the worst days, you’ll feel better for putting on those trainers and getting out the door.

Want to see your progress? Keep a journal or use an app like Strava, it’ll will track your map give you insights into your run and you can make notes and add pictures.

I hope these simple steps help get you going or remind you of the basics that can easily be forgotten (although I’m never forgetting the spf!)

What’s your top tip for running?

Leave your comments below…

Love,

Tee

The 3 skin tips you need if you love to swim.

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I’ve loved swimming ever since I was a little girl. It’s my favourite form of exercise and a great way to spend time on your own to recharge and just think (it can’t be just me that needs this right?). Besides that it’s a great workout for your whole body and the added bonus of low impact… which if you’re like me and your knees hate running you’ll welcome the pool. The downside to swimming is definitely the chemicals and the horrendous red itchy skin after.

Swimmers skin

I’ve tried different things over the years to try and it’s taken until now for me to find three quick and easy things that really work for me. It’s completely changed my swimming experience

EXFOLIATING!

I feel like this is just good skin care regardless. A little exfoliation goes a long way when it comes to keeping the skin soft. Grab your exfoliating mittens, loofahs or dry brushes (blog post on dry brush coming if you haven’t tried it it’s great) and get scrubbing. If you do this pre swim your body will absorb more moisture which is important for step 2…

Dry brush essentials

MOISTURISER.

I’m not trying to point out the obvious here but these two things combined will change your skin dramatically. Any quality moisturiser will hydrate your skin but for years I applied this post swim. If you cover your body head to toe before you jump in the pool you’ll create a barrier between your skin and the chlorine. My absolute favourite is almond oil, I know not everyone loves oil on their skin but this creates a great thick barrier, it kind of makes the water slip off you. Almond oil is packed with vitamin E which is great for healing skin spells and supports your skins natural UV defence.

You’ll also want to go in the shower before the pool… I never understood this growing up I was just told you had to and as a result I ignored this advice. Had I know that actually your skin wants to absorb moisture as much as possible and soaking in clean water first means your skin is less likely to absorb chlorine I’d have been straight there!

Great moisturiser

SLEEP MASK.

After swimming always always always use an over night sleeping mask with high hydration properties. I love Jet Lag from Summer Fridays it drenches skin with a nourishing cocktail of vitamins, antioxidants and gently exfoliating extracts, the result… soothe, hydrated, plump glowing skin!

Overnight masks

Extra tip use a silk pillow case as it’s less likely to absorb any product from your face.

The most important thing to remember is to use as little chemicals as possible, the more natural the better!

Want a extra boost to feed your skin from the inside out…. Get in your omega 3 and good fats like salmon and avocado and always rehydrate.

Swimmers breakfast

What’s your top skin care tip for swimming?

Share below and I’ll be sure to try it out.

Love

Tee

Why your skin deserves healthy fats post swim.

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So for my birthday last week my cousin brought me this really cute fun t-shirt that lets everyone know my favourite food!

Guac T-shirt

I honestly don’t need an excuse to eat avocados. At any given opportunity I’m ordering them (my order usually goes something like this… can I get x no cheese with avocado thanks 😊)

I probably eat avocado at least 5 times a week. You know when people say if you were on a island and only had one meal for the rest of your life what would it be… EGGS & AVO! Every time…. Call me basic if you like but I’m obsessed.

Grind breakfast London

Although I was obsessed way before it became trendy as I loved guacamole and always got my mom to ask for it on the side of her dish so I could get extra when we went for Mexican food!

Anyway these days there are more than enough articles that encourage you to consume ‘healthy fats’ and avoid going fat free!

We all know by now that we need to be consuming good, healthy unsaturated fats found in nuts, avocado, olive oils etc…

Main benefits of these foods;

• Reduce sugar cravings (honestly I grew up thinking I have a sweet tooth however that’s changed with my diet, not going to lie I still llloooovvveeee chocolate)

• Increase energy levels

• Keep you fuller for longer

• Lower the risk of heart disease

• Aid the body in absorption of vitamins and minerals

But here’s my favourite thing about healthy fats… they’re amazing for your skin!

One of my all time favourite activities is swimming, it’s something I’ve enjoyed since I was a child, it works the whole body and allows you to completely disconnect. No phone = no social media and no beep beep beep. Just you and your thoughts, it’s perfect thinking time.

Here’s why fatty foods help your skin if you swim:

The effects of chlorine on skin (and hair) can put people off the activity especially if like me you have sensitive skin with conditions such as eczema.

If you fill your diet with radiance-boosting glow enhancing essential fatty foods and omega-3 you’ll nourish your skin from within.

Swimmers skin

Some of my favourites include:

• Avocado and eggs… did I mention this already?

• Salmon with or without avocado

• Nut butters (I love some nut butter on a rice cracker with a banana and cinnamon)

• Sprinkle of chia seeds.

Eggs avo & salmon

Why you should avoid trans fats; trans fats ( often listed under the names ‘hydrogenated oil’ or ‘hydrogenated vegetable fat’ ), are usually found in many packaged and processed foods. These are known to be extremely toxic AND have no health benefits.

Join the avocado debate… do you love them or hate them?

Comment below.

Love

Tee

x

Why you should seriously look into Cupping Therapy

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Hey there… so i know it’s been a while since my last post, I’ve taken some time at lately but I’m back and getting straight back to it.

When I told my dad last week I was getting cupping you should have seen the weird look on he’s face, I’m pretty sure he thought it was something a daughter shouldn’t disclose to her father if you know what I mean. Cupping is something that has intrigued me for a while, there are so many benefits to this ancient Chinese practice that I couldn’t not give it a go.

Cupping therapy

So first of all … what is cupping;

Well “Is a form of traditional  alternative medicine that can be found in many different cultures in which a local suction is created on the skin.  During cupping, glass or plastic cups are suctioned onto the patient to help increase the flow of qi and blood through the body. The practice consists drawing tissue into a cap placed on the targeted area by creating a partial vacuum – either by the heating and subsequent cooling of the air in the cup.  A technique of sliding the cups along tight muscle bands works very well to release tension and adhesions within the muscle. Cupping also works to pull stagnation or toxins from the patient through the skin. Cupping on the upper back can be very effective for the treatment of the common cold.” (Via)

There are also different types of cupping so a quick google will tell you there’s wet, dry and fire.

Wet cupping involves puncturing the skin with acupuncture needles first to realise blood.

Here’s what it looks like in action (not me)

Cupping in action

I get it looks totally painful and uncomfortable but it has so many benefits;

🍶It can help remove toxins from the body and stimulate the flow of fresh blood (this is actually one of the originally reasons I wanted to try it out as my blood circulation is shockingly poor)

🍶Lymph drainage helps move fluids around the body (and out of your face first thing in a morning but that’s a whole pother blog post…)

🍶Qi – which roughly translated means energy and I have to say following my session I was full of energy and such a productive afternoon at home. I baked cleaned danced and got my ass in the gym (something I’ve been not so great at lately)

🍶Known to help reduce back and muscle pain (people get cupping all over their bodies)

It often works wonders for patients with the flu, colds, coughs, anxiety, red itchy skin conditions (though cups are not applied to inflamed areas), allergies, fevers, aches and myriad other pains.

See benefits are endless and when you consider that it’s no surprise that this is used by Olympic athletes and award winning sport champions such as Andy Murray who uses it in conjunction with other treatments to relieve stiffness and to help address a back injury. More and more athletes are looking at how to stay in the game longer and methods to naturally improve health and performance so it’s no surprise they look to holistic treatments to help them.

What does it feel like at the time… well when the cups were been put on I did flinch a little not because it hurt I just didn’t know where the next one was going (& the cups are quite cold) then once they make contact with your skin you feel it tighten up and then it’s just sort of there. It’s not at all painful and once they were all in place I was so chilled out that the 15 minutes went really quickly.

Self care cupping

Sarah the trained professional I went to covered me up with a towel and check on me a couple of times. She did mention that my skin went dark quickly but honestly I’m not surprised I bruise easy.. Even my boyfriend said that straight after.

In short it’s quite a relaxing experience even the vigorous massage at the end to get my blood moving to other parts of my body again.

After effects…I felt soooo much lighter when I stood up. I felt lose and like I could do so much more which is great. If I pull my neck down there is a slight pain due to the bruise but as you can tell that’s by far my worse one. Yes it leaves marks over your the part of your body you had this and how long they last depends on the person from my understanding, I’ll keep you updated with how long mine take to fade.

I would definitely recommend looking into this and if you’re in the Birmingham area check out Harbin Therapies, Sarah was lovely and so honest. She explained things in depth and answer all my questions. Also the woman is a genius, as soon as I was lying down she took one look at my back and knew the exact locations I suffer with pain. Unfortunately for me this is due to a twisted spin (for now) but cupping has definitely relived a lot of the tension in my body and made things a lot easier.

Have you ever had cupping? I want to know your thoughts so comment below.

Love

Tee

X

AS ALWAYS CONSULT A DOCTOR IF YOU HAVE QUESTIONS | IF YOU’RE PREGNANT, AVOID CUPPING.

The simple PM skin & gym bag must haves

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Hello beautiful! Welcome back to the final post in my mini series of best workouts and skin routines depending on the time of day.

We’ve talked the best of AM, powering through the lunch time run and now winding down on a evening.

It might be tempting to finish a tough day at work with a big glass of red and a relax on the sofa, but if you can squeeze in a workout before you get home, you’ll sleep better and help to restore your muscles after a sedentary day.

Personally in a evening I opt for Pilates or yoga, as it can be a game changer for many people. If I’ve had a long day and need to unwind something like Pilates or yoga really helps me focus on the moment and not reliving my day at work. If you go home and replay your day over and over in your head you’ll relive it emotionally and trigged your stress hormone to go crazy << which causes spots and lack of sleep! There’s no way you can do a Pilates class or hold your yoga positions and still think about work… I’ve found these two classes to be very in the moment. Plus it isn’t too intense and won’t leave you struggling to get to sleep at night.

Pilates mat work

More importantly when it comes to my evening gym bag here’s what I’m packing:

You know what I’m going to say first right? REMOVE YOUR MAKEUP! I am loving Elemis Pro Collagen Cleansing Balm, I literally massage it into my skin (always in a upward motion) and let in sink in while I get changed. Then a quick wipe and everything comes off smoothly. It also leaves your skin feeling hydrated and not dry or tight pre workout and SMELLS AMAZING!

Elemis cleansing balm

No matter what you decide to do, Pilates, spin, weights or boot camp, don’t wait until your home to cleanse your face. Do it ASAP. I always keep a face cleanser in my gym bag and it doesn’t take long.

Gymbag basics

What’s in my gym bag

Your evening moisturiser is key, because your skin starts regenerating so you want to help give it a boost.

I always use a Vitamin C serum and most nights I’ll use Summer Fridays Jet Lag mask (you only need a pea size amount) but this is because I have such dry skin this really makes a difference, but everyone is different. Which ever moisturiser works for you go with but no matter your skin type you need something.

Jet lag face mask

Oh and I do the above while drinking a peppermint tea which is also great for your skin.

This is a simple and routine but still important. We all know to maintain our cars, teeth, brows & roots but skin is just as important.

Throw on your favourite pjs and get some well beauty sleep!

Silk pjs

What’s your PM beauty hero?

Love

Tee

x

The two products you need for flawless skin post lunch time workout

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Welcome back to my mini workout & beauty schedule series. I started with the best morning workouts and how to prep your skin and next up (drum roll please…) the lunch time power hour!

If you follow me on Instagram or read a few of my posts you know I love a lunch time run, it’s a great way to get some fresh air and gives you a boost of energy for getting through the afternoon.

Running

Research’s suggest that a workout midday means you’ll get back to your desk happier and ready for a more productive afternoon. It’s so important to keep your body moving especially if you spend your days sat at a desk. Full body workouts are recommended, boxing seems to be the activity of choice for a lot of people with 30-45 minute classes. This is because it gets your body moving in a multitude of angles and is a great for working through some stuff if you’ve had a stressful morning! << it’s on my list of things to try.

I know it’s a pain and can be daunting to remove your makeup and it’s quicker just to sweat through but trust me here… take it off and your skin will thank you for it. Sweating through layers of makeup is only going to result in uncomfortable red and sensitive blemishes, which ends up needing more makeup to cover up and before you know it it’s the never ending circle of makeup coverage and break outs.

Always carry some makeup remover with you, I’m not a fan of wipes as I think they pull at your skin far too much, but whatever you choice to remove your makeup quickly is better than leaving it on. I am really loving Glov, this on the go cleansing glove, it’s perfect because I just leave it in my gym bag and I’ve always got it with me.

Glov

Now you’re ready to kick some ass at your chosen workout!

Once your workout is done cleanse your skin again, you don’t need to make this a look no process or anything fancy. Even just hot water and soap is all you need.

Post-workout I use a mist spray first to help rehydrate my face and because it’s soooo refreshing then Dr. Jart+ Cicapair Tiger Grass Colour Correcting Treatment I’ve found this really helps to hide signs of fatigue while helping to keep the skin hydrated, don’t be put off by the green colour of the cream it turns beige when it comes into contact with your skin I promise. I wait for this to set in and then use my absolute favourite IT Cosmetics CC cream, honestly I don’t even own a foundation at the moment I just use this all the time. These simple products teamed with Big glass of water will also help skin to stay plump throughout the afternoon.

DR Jart

IT COSMETICS

Don’t forget to head back to your desk and eat something with a carb/protein ratio of about 2-1; it could be a smoothie or a protein bar, but after so much muscle-building you want to make sure you have enough protein to support muscle growth.

BTS: loading my salad up to get me through the afternoon:

Post workout salad

Are you a power hour workout warrior?

Love

Tee

x