Turns out morning exercise is actually good for you.
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The first week of the new year is behind us. Do you already feel your fitness motivation slipping? Don’t panic! We chatted with Beth Bedingfield—owner of TransFORM Colorado—on her goals for 2019, trying new things, and committing to your overall health and wellness.
My suggestion is always trying a bunch of different workouts and finding a method or modality that you like or enjoy. Some people will like HIIT, some cardio classes, some cycling. It's important to enjoy what you are doing, that will help get you in a routine. Find an instructor or a community you feel connected to. A lot of times a good instructor or people you meet within the studio is what will keep you coming back. I also say to book your classes in advance and commit to them. Most studios have cancellation policies. If you book in advance, this will hold you more accountable to show up, so you don't break the bank paying a fee. Once you start feeling the results of the workout, you’ll want to continue with the exercises.
At TransFORM, we put a lot of emphasis on community. We want to create an atmosphere where people feel welcomed, included—a safe space where individuals do not feel judged. We do a lot of community events and giveaways as well as challenges to help keep people involved and engaged. The more people keep coming back to the studio, the more familiar faces they see, and the relationships they organically develop. First, they come for the workout, but why they stay is the community and experience. We believe not all fitness goals are physical. Not everyone comes to exercise to be in better shape, sometimes that is just the result. A lot of people come to decompress, get away from stressful careers, find organic self-confidence, meet friends and discover a place where they belong. Our job as instructors is to nurture those goals that focus on the mind, as well as the body.
Try it more than once! The first time can be intimidating. It's a new machine, with a group of people that may seem at first glance that they know what they are doing. Never get discouraged your first time. Everyone is in the same boat their first class; they're just trying to get through the best they can. It can feel very technical and move quickly at times. We always tell new people, don't get discouraged if your first experience feels overwhelming. It takes two to three classes to feel comfortable with the machine and movements.
Plan your workout schedule, and book your classes a week in advance. It will hold you accountable. If you are someone who likes going to work out with someone else, get a workout buddy and sign up together. Keep each other moving!
My New Year’s Resolution is to slow down, sleep better and take more time for self-care. When you work in fitness, your whole job is so revolved around helping others take care of themselves and achieve their goals, that you sometimes forget to take care of you.
TransFORM will be expanding in 2019 to our second location, with hopefully a third in the works as well! We are even adding yoga to our second location. It will be Colorado’s first music-driven yoga class! I’m so excited to grow this amazing community we have created. We will continue to offer an inclusive, non-judgment safe space where people can come, let go, and have that 30-60 minutes entirely to themselves. Most of us don’t get enough "me" time during the day. When anyone walks through our door, we want TransFORM to be a space that— for the next hour—is all about them.
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.
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.
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 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!
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.
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.
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.