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

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

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

How to achieve glowing skin post AM workout

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Hey hey hey. You know I’m a girl that’s on the go but looking after herself 24/7 so I’ve put together a mini series for you guys to walk you through what I do throughout the day and WHY.

I’m someone who likes to mix up their routines whether that’s morning noon or evening. I’m generally a morning person and like to get my ass out of bed and moving before I give myself the excuse not to! However I do try and add some structure to what I’m doing at what time of day and consider what my skin and body need post workout to help me be the best version of me. I’ve put together a mini series to share with you over the next couple of weeks to get real specific about what I do when and what is essential to my beauty routine straight after.

Honestly timing is everything when it comes to exercise, when you workout you put your body under pressure and you get your stress hormones going so I like to keep the level of exercise in line with the time of day. For example you may think that if you do a hardcore workout late in the evening you’ll go home and crash out, not necessarily! When you get your heart rate up and the blood pumping mixed with the endorphins it can be stimulating for the brain making it harder to get a good nights rest. I’ve talked about it before, but sleep is one of my beauty ride or dies.

Everyone is different and some people do find it better to workout in an evening or maybe it just fits into your schedule easier, you have to do you here and find your sweet-spot. It will make all the difference but whatever the time of day pack your gym bag with glow-inducing skincare essentials for healthy glowy skin 24/7.

Upper body workout

Depending on what kind of day I’ve got planned and whether I’ve made it into the gym or I’m at home depends on whether I’m doing weights or a full body HIIT workout. No matter which one I go with I ALWAYS start with some basic yoga stretches.

When you’ve been lying down for 8 hours you can’t just hop right to it (and you should always warm up anyway). Yoga can be energising and uplifting first thing and helps you wake up your body in a healthy way. Little tip I learnt in one of the many hours I spent reading… lunging with your right leg forward first helps aid your digestion system and that’s good for everyone!

Both HIIT and weights are known for burning calories even after you’ve finished your workout so I love doing these first thing, also more I challenge myself before 7am the more I feel I’ve achieved and it really helps set the tone of my day. I feel like I can do anything!

I know I preach the importance of washing your face but I also know there’s a balance and washing too much is bad for the skin- you don’t want to strip your skin of it’s natural oils.

Pre morning workout I actually don’t do anything apart from brush my teeth and drink green tea and a quick spray of my favourite balancing mist to help wake me up and give my skin a boost of hydration.

Post morning workout skin is where I get serious. Let’s brake it down.

1) Dry brush! Have you heard about dry brushing? I feel like most people have & are on board but if not let me give you a quick summary. I got mine off amazon and it’s a little hand held brush for exfoliating. You use it while your skin is still dry (hence the name dry brushing) then starting at your ankles you work your way up the body in circular motions towards the heart. This not only wakes your body up in a morning but is also amazing for your circulation and lymphatic drainage.

Dry brushing

2) Shower. I’ll wash my face in the shower with warm water. Always start with warm water as it opens the pores so you can clean your skin and get any dirt or sweat out of them. Last 30 seconds blast the cold! It’s a great way to wake yourself up and also close your pores. I try not to get cold water on my face as I still want my skincare to sink in.

3) Moisturisers, YOUR WHOLE DAMN BODY! Your skin is an organ and the biggest one you have. It covers all of you and it all needs to be kept hydrated especially if you’ve worked up a pretty decent sweat. By now if I’m at home I’m probably on my second green tea or peppermint if I’m at the gym I’ll be on my second bottle of water. Always looking after my skin inside out.

4) Right clothes on now for the face, from all the podcasts I’ve listened to, all the blog posts, microblogging and books I’ve read there’s one thing I’ve learnt that you can’t ignore. When it comes to applying skincare start with the most water based products and work up the the heavier ones. A toner or serum isn’t going to sink in through an oil so your getting none of the benefits. I go; mist, toner, serum, colour corrector (not everyday but some days it’s a must more than others), Rosehip oil (eyes & forehead only), moisturiser, spf then makeup AND ALWAYS WITH A COLD JADE ROLLER. It’s less complicated then it sounds I promise, & here’s a sneak at what my current layout looks like…

Beauty skin routine AM

5) Quick restyle and freshen up of the hair, I hardly wash it and try to avoid using heat so my hair is pretty low maintenance 6 days a week and I’m ready to head to work.

Work like a boss with a braid

By this point I’m probably starting to get a little hungry as well so I’ll grab a pre-made juice or smoothie with added collagen to help boost hydration and keep your skin looking glowy while reducing fine lines and wrinkles from within. The perfect age prevention cocktail.

What’s your favourite AM workout or are you up & out?

Love

Tee

x

3 things you need to do to beat gym hair

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Happy Sunday!

Hair care

So this has been a talking point for me lately, mostly because I HATE washing my hair. It’s effort and it ruins my colour. It’s been a few months now but I only wash my hair once a week and I try and tie that in with a swim session it just makes sense.

Last week heading back from our yoga and brunch morning (yes I’m aware this sounds basic but what are Sundays for really…) my cousin turned to me and voiced her concerns around dandruff. It’s not something either of us have ever had previously but I couldn’t lie to her, recently usual a day or two before I wash my hair, I do see a few white flakes forming. I have exactly the same concerns!

Long and blonde

I’m also not ashamed to say I’ve skipped a workout or two (okay countless workouts) to keep my hair looking fresh, if my boyfriend and I decided to go out for dinner on a Friday evening I’m sure as hell not going running at lunch, I’ll pay for it tomorrow but I want to look good you know?

So I got to do some research on what can cause dandruff and our concerns were verified… sweat and product build up on the scalp do cause dandruff.

Gym hair

Here are 3 tips I wanted to share that will keep your hair fresher without the haunting experience of washing it after every workout, because let’s face it we all have places to be and lives to be getting on with.

1) Dry shampoo. I know this must sound like an obvious statement. We all use dry shampoo it’s the ride or die beauty product we all own. But here’s a little secret, you wouldn’t start working out without a warm up and you shouldn’t hit the gym without pre dry shampooing your hair. Yep! That’s right, apply dry shampoo BEFORE your workout section off your hair and spray onto your roots, paying extra attention to the nape of your neck and I focus on my front hair line as these are the sweetest areas for me. Doing this before you sweat means the dry shampoo will absorb moisture as you workout leaving less sweat on your scalp but without stripping it of natural oils.

Dry shampoo

2) Style it right. How you style your hair for the workout is so important. If I’m doing something low impact where I’m not going to work up AS much of a sweat I’ll go for braids, cute look and the heat from the workout in the room will help keep my hair wavy afterwards. If I’m running or getting real sweaty I’ll opt for a messy bun. You know the one right on top of your head. This keeps my hair away from the areas that are most likely to get sweat such as the nap of my neck. Short hair you can probably get away with a pony tail but my hair is now at that length that when I run the ends will literally stick to my back… gross I know but true story.

Sport braids

3) Don’t be afraid to get wet. Post workout if you have the time you can still freshen up your hair with a splash of water on the roots and a quick blowout. Just spray some water on your roots blow dry it out, spray with some dry shampoo, maybe some texture spray and I love to finish with this blonde spray that I added a couple of drops of grapefruit oil to to make it smell even better.

Hair essentials

But hey we’re all different and everyone’s hair does it’s own thing so only you know you.

What are you doing to keep those locks looking great on the go.

What’s your ride or die gym hair products? Comment below and let me know.

Will definitely try out any tips you guys have for keeping my hair looking as fresh as possible.

Love,

Tee

x

Are you doing these 3 things before a workout?

beauTEE, beauty, beauty inside out, Don’t sweat it!, essential, fitnessbeauty, glow up, gymskin, inflamation, life hack, lifestyle, makeup cheats, moisturiser, must do, natrual, skin

Happy Sunday everyone, doesn’t everything just feel better when the suns out? I’m loving working out outdoors this week, it’s such a refreshing change.

Every week at 5:30am Sunday morning my alarm is going off. Yep I’m THAT girl. Crazy early morning workout even on a weekend. What can I say I like to workout before giving myself an excuse not to, although I can think of plenty while hitting snooze, but I also like to get it over and done with and have the rest of the day to myself. Also let’s face it we look better after a workout, not immediately but when the beetroot has faded we look & feel better.

As you can imagine at 5:30 am I’m not sitting there giving myself a facial massage for lymphatic drainage and jade rolling. However, there are a few things I make sure I do, no matter how tired I am, before I work out. You don’t workout without a warm up so why push your skin? It’s just asking for breakouts. I like to keep this pre workout stage as simple as possible, think basic bitch but more basic.

Here’s my 3 pre workout skin care tips.

Light.

This sounds weird I know but switching lights on, open the curtains or get outside, tells your brain to get moving. We all need a little motivation first thing.

Mini cleanse.

I like to wash my face first thing and get out anything that may be blocking my pores. I have such dry skin that I use a fairly thick moisturiser at night so I get all of that out of my skin and let it breath again. In a rush? A all in 1 waterproof miscellaneous cleaning water works wonders and will life away any dirt in your pores while removing the need for additional rinse and repeat. I’ve also being using Elemis pro collagen cleansing balm it’s too early to review the product but I can tell you with complete certainty it smells AMAZING!

Pre workout skin cleanse

Hydration.

Green tea for my body (Although I’ve been loving mint water lately so refreshing) & my disciple for my face. I know I constantly go on about this anti inflammatory oil balanced cocktail but it really is a fav right now, I’m taking it everywhere and at £15 why should it not be in your bag, on your dresser in your gym locker? Back to the point, dehydrated skin is unhappy skin. It looks dull because dead skin cells are blocking your pores. Freshen it up and hydrate from the inside out.

Face mist

BONUS ROUND! If I’m heading outside on the occasion that it’s nice & dry ALWAYS WEAR SUNSCREEN. I’m a little crazy when it comes to this honestly 365 days a year no matter where in the world I am. If the sun is out so are the UV rays. All this hard work to look good I’m not going to let a wrinkle or two stop me.

Are you already doing any of these or have your own routines? Share below.

Love,

Tee

x