3 fitness goals for 2020

fitness, lifestyle

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