health beauty and fitness

FITNESS TIPS✨💪🏼

Hi babes, I’ve been getting a ton of asks about fitness and health so I wanted to make a bigger more generalized post about it!!! DISCLAIMER: I am not a trainer or nutritionist or a doctor- these are just some tips I’ve learned along the way that have helped me!!

-For cardio to burn fat: HIIT. High Intensity Interval Training. Basically, you need to run for 20 or 30 minutes, alternating between walking and sprinting. You can do this on a treadmill, track, or even outside your house, whatever works!! 30 seconds of running and 90 seconds of walking is a good balance for me. This is the best way to burn fat!!! But you have to be consistent with it. Patience is key!

-Muscle burns fat, so incorporate strength training! Google some exercises to do with any weights you have in your house, or just do body weight exercise. Pushups, curlups, and pullups are all great!

-Get some sun!! Vitamin D is very important to overall health. Yes, excessive tanning or any tanning booth usage is damaging, but an hour or so of sun while wearing an SPF is very good for you!

-Drink Water. I know you’ve already heard it a million times. Just do it.

-Eat a diet high in protein and vegetables, and lower in carbs to increase muscle and burn fat! This is what works for me, but you can get a more personalized diet from your doctor. In general, reducing processed/boxed foods is always your best bet!!

cherry-time-girl submitted :

This is me before and after 9 WEEKS!
After lots and lots and lots of exercise and a healthier diet! I was way too ashamed to post this picture for a while but if it could help someone to stay motivated it’s worth it!

The most incredible thing is that I still weight the same! But I am not! I look different- I feel different!

So please trust me: weight is just a number! It doesn’t mean anything. Get yourself the tightest, most flexible shorts you can get and start taking pictures of yourself every day/ week/ month. You will see the results!

Nat’s Glo Up Challenge

So I was inspired to create this “challenge” for those of us trying to better ourselves thanks to the @shrinkingblonde Full Potential Challenge. I absolutely love it and plan on starting it this weekend, but I feel like it only touches base on your daily routine and I wanted something that touches base on a little bit of everything. Thus, I created an outline for my Glo Up Challenge. This challenge entails ​developing your looks, becoming a better you in various areas, reaching to achieve future goals, loving yourself, treating yourself right, being comfortable in your own skin, being optimistic about life. I organised it in the order I want to work on each thing but feel free to change it around!

Let Go Of The Past

The first step is to let go of the past by tying up any loose ends and close that chapter of your life. You’re starting a new chapter. Somethings from Chapter 1 will follow into Chapter 2 while rest stays behind.

  • Delete/unfollow anyone you follow on social media that you don’t talk to or follow only to see what they’re doing. 
  • Acknowledge any mistakes you’ve made in the past. Accept that you made those mistakes but carry the lesson you learnt.
  • Write down everything you’ve wanted to get off of your chest whether it be to someone in your life or a general feeling about something. Once you’re finished tear it up and throw it out. (Or if you’re feeling brave give it to them)

Goal setting

Now that we’re feeling ready to get our glo up on, it’s time to set goals.

  • Where do you want to be in x amount of time? How do you want to feel? What do you want to achieve?
  • Make a list of your goals.
  • Break down your goals into steps and go from there. It’s important to take it slow so you don’t stress yourself out.
  • Set a time frame for when you want to accomplish each part of it.
  • Review and adjust goals and steps towards reaching them monthly.
  • Don’t let anyone put you down or tell you your goals are stupid, irrelevant etc.
  • When you lose motivation (which is completely ok) remember why you started.

Squad

Going into this I want the right people surrounding me. People who are going to cheer me on, give me brutal pep talks when needed, and be there with me through the good and the bad.

  • Start by keeping in mind you don’t needs millions of friends. A handful of friends is all you need (if so much).
  • Also, pick your friends wisely because you become like the 5 people you hang around most.
  • Ditch Toxic Relationships
  • If you’re someone who has 30 different people who you call your friends, weed through them and determine which ones would really have your back in times of need.
  • Surround yourself with positive people, negativity can affect you way more than you realize
  • I know it’s said all the time, but join a club or sport! It’s an instant way to meet someone new not to mention you already share something in common which is a bonus
  • Once you’ve established who you’re friends are, make sure you’re loyal, kind, reliable, trustworthy, and a good listener.
  • Also don’t forget to encourage your friends!

Health

Having good health is so important because it affects our emotions, thoughts, and physical body. Having good health or at least working on it will make the rest of your journey throughout life much easier.

  • Invest in a water bottle to have on hand all the time. Seeing your water bottle near you will make you more likely to want to drink water.
  • Try out a Mediterranean diet (I plan on making a different post for that later on)
  • Depending on what your day looks like, stretch 5 minutes in the morning, then exercise at least 30 minutes in the evening
  • Adopt a morning and evening routine to help make good habits and break bad ones. It can also help eliminate procrastination
  • Take multivitamins
  • Meditate - Headspace is an app that has ten minute sessions of guided meditation called Take 10 with Andy. Some of the sessions include fun animations at the start of them so you get a better idea of how meditation helps your mind. There are also mini meditation sessions for when you’re on the go and session tailored towards every age group.
  • Try to get 71/2 - 8 hours of sleep every night
  • If you have an iphone, optimized night shift to help stop the blue light that’s emitted from disrupting your sleep. I suggest turning it on at least an hour before bed. For Android users, you can search the app store for an app that cancels blue light - I believe the one I used to use is called Twilight.

Mental

  • Like I mentioned before meditate to get extra headspace
  • Eat brain foods such as: Berries, Nuts, Fish, Dark Chocolate, Avocado, Eggs, etc
  • Challenge yourself. Don’t settle with what you already know or can do, strive to be better.
  • Learn something new, whether it be a language, instrument, or a new word a day
  • Read. Read. Read. 20 minutes a day is all it takes.

Confidence

  • Get to know yourself, what you like, what you don’t like etc
  • Don’t talk badly about yourself. You’re (one of your) own best friend(s). You wouldn’t talk badly or degrade your best friend so don’t do it to yourself.
  • Stay away from negative people. Literally, walk away if you have to.
  • Be grateful - For a fun project, get a jar and decorate it as you like. Every night write one good thing that happened to you that day and place it in the jar. Then when you’re feeling less than stellar, read all the good things that have happened to you.
  • Practice self care everyday
  • Wear the clothes you feel good in
  • Walk with your head held high no matter what and stand tall
  • When you speak, speak with a purpose
  • Stop apologizing so much, especially when it’s not even your fault  
  • Have good manners
  • Laugh at yourself when you make mistakes
  • Empower yourself and others
  • Fake it until you make it  
  • Don’t forget to smile!

Fitness

Now it’s time to get into the physical part of things.

  • The beginning is always the hardest which means consistency (and perseverance) is key 
  • Don’t skip meals. Not gonna lie I’m a huge culprit of this.
  • Create a workout routine
  • Exercise a minimum of 5 days a week. No excuses!
  • Eat Healthy
  • Always stretch before you workout to avoid injuring yourself
  • Find a workout partner. It can be a friend, sibling, or even your mum!
  • Track your progress
  • Remember ~ strive for fit not skinny!

Hygiene

Having good hygiene is so important because even when you’re not having the best day it can still determine if you look put together or not

  • Brush your teeth at least 2x a day
  • Floss! I used to shrug it off but after having braces I realized how much of a difference it made.
  • Speaking of braces - where your retainers. You didn’t endure all of that torture to revert back to their original form. Don’t want to wear them all day long or can’t? Then wear them at night.
  • Wear clean and ironed clothes
  • Make sure your fingernails (and toes) are always cleaned and trimmed.
  • Use deodorant
  • Freshen up throughout the day. Carry travel sized wipes, tissues, mouthwash, deodorant etc.
  • Remove makeup before bed - try Pond’s Cold Cleansing Cream.
  • Avoid touching your face and popping pimples

Skincare

  • First step to taking care of your skin is determining what type of skin you have (Oily, Dry, Normal, Combination)
  • Wash your face morning and night
  • Be cautious using toners - sometimes they do more harm than good
  • Moisturize all over. For your body apply a generous amount to combat dry skin. Also consider trying baby oil gel it leaves skin smooth and stays on all day long, even after showering.
  • Shower with warm water not hot water. Hot water dries out your skin.
  • Drink water! It helps to hydrate your skin
  • Do a body scrub to exfoliate your skin
  • Do a face mask 1-2x a week
  • Clean your makeup brushes
  • Don’t sleep with makeup on
  • Sleep on a silk pillowcase. If you can’t wash your pillowcase every week to get rid of germs/bacteria that can cause your face to break out.
  • Strive for 8 hours of sleep every night so your skin can repair it skin
  • Disinfect your phone with antibacterial gel or disinfectant wipes

Hair

  • Try something new with your hair such as getting it coloured or cut.
  • Now some people may think I’m crazy and dirty for doing this but I wash my hair every 1-2 weeks and straighten my hair once during that time IF I straighten it at all. I’m aware that this may not work for everyone depending on their hair type. I’m mixed Caribbean so it works for my hair.
  • Do a hot oil treatment on your hair every couple of weeks  
  • Don’t forget to trim your hair
  • Keep your hair moisturized
  • Minimize the amount of heat you put on your hair
  • Sleep on a satin or silk pillowcase and/or tie your hair at night

Nail Care

  • Give yourself a manicure every week. It doesn’t have to include painting your nails, it can be as simple as trimming and cleaning them.
  • Invest in cuticle oil
  • Keep nails clean
  • Keep your hands moisturized.
  • Avoid overexposure to water + harsh chemicals as they can eat away your nails
  • If your skin around your nails start to peel DON’T PICK AT IT
  • Avoid biting your nails
  • Avoid using acetone based nail polish remover
  • Always have an Emory board with you so you can fix a ripped or jagged nail
  • Disinfect and replace tools regularly

Foot Care

  • Comfortable and proper fitting shoes is an absolute must.
  • To get rid of calluses soak your feet in warm water, then use a foot file or pumice stone
  • Lotion your feet and put them in socks afterwards to soften your feet. *It won’t happen overnight so you have to do it continuously
  • Trim nails properly to avoid ingrown toenails
  • Dry your feet well
  • Inspect your feet regularly to make sure they’re healthy
  • Remember to let your feet breathe  

Style

  • Try out different styles, Get inspo from polyvore, pinterest, tumblr etc
  • For a classy put together look shop for classic/neutral colours
  • Get fitted to make sure you’re wearing the right sizes
  • Wear clothes that flatter your body type
  • Get your clothes altered so they fit properly
  • Make sure you’re comfortable in the clothes you’re wearing
  • Take care of your clothes by washing, drying, and folding/hanging them the right way
  • Dress for the occasion
  • Keep your outfits simple
  • Try out different accessories to help finish off a look
  • Upcycle old clothes
  • Change out your clothes every season or every Spring and Fall

Make Up

  • Find your signature look. When people talk about your makeup, what do you want to be the thing that sets your look apart from everyone else’s?
  • Go to a makeup counter and get a makeover and get a free makeover. I think Sephora offers free 15 minute makeovers and 45 minute makeovers you have to pay for
  • When applying make up always start with a clean face
  • Start with moisturizer followed by~ primer, foundation, concealer, powder to set foundation, bronzer, blush, highlighter, shape+fill eyebrows, eyeshadow, eyeliner, mascara, lip liner + lipstick, setting spray
  • Some Beginner/Cheap Makeup Brands: Elf, NYX, Maybelline, Revlon, Covergirl, Wet and Wild   

Money  

  • Get a job
  • Do the $5 challenge  
  • Sell your old stuff
  • Start budgeting to help set spending limits and reduce your expenses
  • Get a debit card~ you can’t spend what you don’t have
  • Have multiple sources of income if possible
  • Invest first, spend what’s left
  • Work on paying off your debts if you have any
  • Create an emergency fund

So the last step in all of this is maintaining your accomplishments. If you feel you need to go back on something by the time you’re done or part way through, go back and work on it some more. Also there are lots of other little stuff you can do to help get yourself together. I know it’s kind of long but I hope this post helps you or puts you in the right direction. If you want me to make a specific post on something don’t be afraid to shoot me a message in my ask box. I’m going to be starting this challenge on April 1st and I’ll (hopefully) be updating you guys on my progress as I go along.

~Nat

Day 63/100

The dreaded weigh in was met with some VERY happy results.

My heaviest was 250.
My starting weight was 234.
Last week’s weight was 226.
And after a week of ups and downs and kicking butt, this weeks weight is…

220!!!

I never thought I would be happy posting my actual weight for people to see, but this is a huge accomplishment.

Only 20 more pounds to go until I reach my first goal!

2 second transformation👆🏼left is me flexing and right is me relaxed and how I look 99% of the time. It is important to remember that everyone has good and bad angles and on social media most people just show of their good angles, but there is a lot more to life then worrying about how flat your stomach is and if you have rolls or not. Your weight does not define you and if you feel like you need to change, you don’t! You are perfect just the way you are and don’t let anyone tell you otherwise❤