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The Latest
Published Thursday Jun 18, 2020 by Bob Algard

Father’s Day Advice from a Fitness Pro

Fitness

Hey dads, 
 
Have you ever wanted to unlock the secrets to owning your day while balancing fitness and fatherhood? 
 
My name is Bob Algard, co-owner of Solid Rock Training, and I just entered first-time fatherhood with my wonderful wife, Bekah, and our beautiful son, Robert Paul. Here’s my Father’s Day gift to dads just like you and me. But before you get into all my secrets, I have to warn you, not all of them are “easy,” but they are proven to work, and have worked, for hundreds of men. 


Secret #1 - Prepare your go-bag and clothes 

Just as a soldier is expected to have their gear ready to go at all times, so should you. Get your bag packed the night before and lay out the clothes for the upcoming day. No more thinking required—it’s go time! 


Secret #2 - Wake up at a similar time every day 

Keeping the same waking schedule is proven to help you stay at the top of your game because your body craves consistency. Fatherly duties require us to be alert, attentive, and ready for action, and waking up at the same time helps make those attributes routine. 


Secret #3 - The “No Snoozing” rule 

I learned this one while at military college. When your alarm goes off, it’s time to get up. You set your alarm. Honor it. This is your first commitment of the day. You, your family, and your purpose can’t afford to be snoozed on. NO SNOOZING. 


Secret #4 - Drink 24oz of water upon waking  

It’s a scientific fact that when you wake up in the morning your body NEEDS water. While you slept, your body and mind did serious work repairing muscles, replacing cells, removing toxins, and reorganizing your memory files. Hydrate, hydrate, and when you are about done, hydrate some more. 

 


Secret #5 - Set daily intentions 

What you pay attention to will dominate your focus, so setting powerful intentions daily will ensure laser focus on what really matters. Intentions are about your life’s vision and purpose. For example, my intentions every day are built using a simple framework. I break everything into the 5 F’s. Faith. Family. Fitness. Finance. Freedom. It’s your duty to give an ‘F’ about the things that matter. 


Secret #6 - Fuel your body 

Every morning after I’m done setting my intentions for the day, I have a smoothie to fire up my metabolism and fuel the beast within. Typically, I’ll have a healthy serving of fruits, vegetables, fat, organic matcha, and vegan protein.  
 
Pro Tip: Put it all in the blender, minus the frozen ingredients, the night before to give yourself a five-minute head start. 


Secret #7 - Get moving 

You’ve got two options based on how your body feels. Go for a 20-minute walk to get your blood flowing and joints lubricated or get a quick 20-minute strength and mobility flow in. As the old saying goes, a body in motion stays in motion. 
 
Now, you are off to the races! The best part of all this will take you no more than 45 minutes, so you can focus on crushing your day and owning the most important aspects of your life. 
 
Let’s get to it. 

 

Interested in learning more about Bob Algard and how he’s reopening Solid Rock Training? Check out our Fitness Showcase webinar!  

bob algard headshot
Written by
Bob Algard
Co-Owner, Solid Rock Training
About the author
Bob Algard is a co-owner of Solid Rock Training, the Southwest's premier functional fitness studio based in Norman, Oklahoma. Solid Rock Training offers a Pain-free, coach-led fitness formula in just 45 minutes, designed to transform your body, torch fat, build lean muscle, increase strength, and improve your cardiovascular endurance.
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.