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family fitness
Fitness
Published Tuesday Apr 24, 2018 by Chiteka Jackson

The Art of Balancing Family and Fitness

Fitness
Motivation
Food

As a mother of four, caretaker of an elderly parent and full-time professional, staying fit has been a challenge for myself and my family. And did I mention turning 46 doesn’t make it any easier? Luckily not all has been lost! In my family, we set an intention to keep our health a priority and focal point—no matter how busy life gets.  
 
So, how do you balance a hectic schedule and your health goals? By creating a plan. It sounds cliché, but the saying is true, “If you fail to plan, you plan to fail.”  

Here are five (very realistic) tips my family and I use to stay happy and healthy:
 

1. Who’s Hungry?

meal prep


Meal Planning - Confession: I hated the idea of planning weekly meals and cooking for the week. The thought of sitting at my computer or picking meals on my phone was not a task I looked forward to. When I took the time to plan meals for the week, not only does it help our routine flow better as a family, it makes grocery shopping easier, and we save a ton of money not eating out as much. Stuck on where to find fresh recipes? I get my inspiration from Pinterest and use the app Plan To Eat to ensure healthy, tasty meals are always at our disposal. 





2. No Junk Food Here!

healthy food


Managing Snacking - Eating unhealthy snacks can decimate any healthy food plan and sabotage your efforts to stay fit. Adding dried fruits, nuts, and other vegetables into my family’s food routine helps to manage cravings and can appease my hungry kids’ appetite until the next meal. Having my whole family decide on healthy snacks ensures junk food won’t creep into the refrigerator or pantry—and it’s a fun activity that gets everyone involved!





3. Fitness as a Family


family fitness plan

Prioritizing Exercise - The benefits of getting fit go far beyond just staying in shape. Not only can exercise be done anywhere and with the entire family, but it also gives you a chance to reconnect. My kids and I take walks when they come home from school, and we discuss their day while getting a workout. A little extra afternoon cardio always brightens our moods, even after a long day. 





4. In It to Win It


workout routine

Being Accountable - The definition of accountability is “the obligation of an individual or organization to account for his or her activities and accept responsibility for them.” Having a family workout regimen or eating plan creates a built-in accountability system for myself and all members of my household to adhere to. We become responsible for and support each other’s wellness. Having someone to keep you on track when you fall off your fitness path is always beneficial.





5. Catching Those Zzz’s


sleep

Getting Enough Sleep - Getting necessary shuteye is probably one of the most overlooked keys to staying fit and healthy. In this digital age of computers, tablets, mobile devices, etc., sometimes we find ourselves getting much less sleep than we need for our bodies to properly function. Lack of sleep leads to overeating and tiredness which can destroy your goal of maintaining health. For my family, I make time to “disconnect” before bed. Whether it’s reading or talking, detaching from screens helps to strengthen our bond as a family—making us healthier and happier. 
 
No matter how busy life can be, it’s important to remember that what you make a priority will help you succeed, especially when it comes to your (and your family’s) well-being. 

Chiteka Jackson
Written by
Chiteka Jackson
Contributor
About the author
A native of Atlanta, Georgia, Chiteka is currently completing a Masters of Business Administration degree from the Forbes School of Business and Technology in Human Resources and Global Management. As a human resources professional for the last 18 years, Chiteka maintains a professional career as a mother of four and caregiver to an elder parent.
woman running outside
The Latest
Published Tuesday Jun 30, 2020 by Dermatologist's Choice

The Summer Skincare Routine for Outdoor Workouts and Activities

Beauty
Fitness
Skincare

Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness. 

Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.  


But first, protect

When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.  

Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.  
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.

“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.  
 
 
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.  
 
 
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day. 


Yoga / Walking 

Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure. 

“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.”     - Dr. B


Swimming 

Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go! 


Hiking 

With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike. 


Cycling/ Running 

One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.  


Workout done, now what? 

At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.  

Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.

“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
 
 

Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.

Dr. B Dermatologist
Written by
Dermatologist's Choice
Clean and Clinical Skincare Brand
About the author
Dermatologist’s Choice is founded, formulated, and tested by award-winning dermatologist, Dr. B. It's not just about keeping your skin clear, but providing clean and clinical formulations. DermChoice has no parabens and no fragrance, is certified cruelty-free, and is formulated with natural and organic ingredients.