am routine – realiTEE

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

Published on October 5, 2019 by realiTEELeave a comment

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.

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.

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.

Published on September 4, 2019 by realiTEELeave a comment

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

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.

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.

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

How to achieve glowing skin post AM workout

Published on July 20, 2019July 24, 2019 by realiTEELeave a comment

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.

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.

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…

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.

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