P.O.W #12 Sunscreen, Running and Time Management

“3 P’s for Optimal Performance and Health

Potion: Coola Sunscreen 

Oh sunscreen. Yes, it truly is a love-hate relationship. We want to keep our skin healthy and “sans burn” however we also want a bronzed and golden tan all throughout the summer. The process to get a perfect and (and safe) tan should be strategically planned, coupled with a bit of patience and should involve a healthy and sustainable sunscreen. From our own experience we have found that you will still get a beautiful tan while you wear sunscreen AND you will be protecting your skin from burns and harmful UV rays.  We’ll  certainly want to be protected while teaching in beautiful Negril, Jamaica at the TMRW TDAY Culture fest this month! Super stoked we’ll keep you posted. So, let us tell you a little bit about the sunscreen we choose to use while basking in the beautiful rays.

COOLA’s full line of luxury and high performing sun and skincare products incorporate a Farm to Face® sourcing philosophy, using the freshest and most natural ingredients whenever possible. Each product is formulated with Plant Protection®, which allows to achieve clinically tested, broad spectrum, age-defying and antioxidant-rich protection while using fewer traditional actives and no nano-sized particles. Better for your skin, better for the environment.”

With Coola we find a little goes a LONG way. It smells amazing and it doesn’t leave our skin feeling oily. The price point is a little higher but we believe it is a great investment. 

Active Ingredients: Titanium Dioxide (Sunscreen) 5.25%, Zinc Oxide (Sunscreen) 3.0%. 

Why the bad stuff is bad

Most sunscreens in many cases may actually promote skin cancer growth and free radical production in the body. In fact, many reports show that most sunscreens actually increase skin cancer risk according to this article by the Huffington Post. AND… if you are feeling creative and crafty – why not try making your own concoction of Natural sunscreen?!

Physical: Running ( brit’s journey to prepare for  the Sporting life 10K)

I never thought I would say this but I am really starting to like this thing called running, I would ALWAYS dread it in any workout even if it was a light jog to just warm up. However, I recently signed myself up to run the Sporting Life 10K  in support of a summer camp. Camp Oochigeas is unlike any other camp in Canada. Exclusively serving children with cancer, it’s be privately funded, staffed entirely by volunteers and completely free. A camp where every child no matter how debilitating their illness, would be provided an opportunity to explore enriching, challenging, fun experiences through what is fondly referred to today as “the Magic of Ooch.” I thought to myself ” What better reason to run then for someone who needs it and 10k isn’t that far – I’ve got this”. Little did I know it is actually pretty far for someone who isn’t a frequent runner and already disliked running.  My first run was pretty tough. I would walk then run repetitively taking breaks letting my mind (and my sore feet and shins) get the best of me. My second run got a little better at the beginning and then became tough around 3 Kilometres in and I thought to myself “Will this ever get better or easier?”.  I felt like there was ALWAYS something bothering me on every run especially when my calves really started to flare up. I asked my boyfriend, “Why are my calves hurting but everyone else I speak to who’s been preparing for this run feels fine?!” and then, we figured it out… It was my technique! I had been running on the balls of my feet and not from heel to toe! So on my fifth run I started to feel REAL good! My cardiovascular was on point! I felt like the energizer bunny and come the end of my run my calves didn’t hurt! YES! The lesson here is, well, don’t run on the balls of your feet of course 😉 BUT to stick to it and be consistent! Just keep going like the energizer bunny because you can do absolutely anything you set your mind to. I know, a lot of you are probably thinking running just isn’t for me and you know what? You could be right! We all have to find what works for us but there is nothing wrong with trying a new thing and when you decide to do so stay consistent and give it your all! Rome wasn’t built in a day my friends! Ask yourself – Has anything you’ve tried out for the first time worked on the first attempt? Of course not! So give it a go, you may surprise yourself! Last piece of advice; Remember to always listen to your body! 

“Running generally has profound benefits.  It has been shown to decrease the risk of diabetes mellitus, cardiovascular disease, and depression while improving bone density and supporting weight control. However, the risks of marathon distance running must be considered and addressed with proper training, nutrition, rest, and attention to form. Those with heart conditions, biomechanical issues or other risk factors should not begin training for a marathon without close medical supervision. Future articles will provide injury prevention tips and nutritional guidelines for long distance running to help reduce the risks and optimize the benefits of long distance running.”

Check out this article on the risks and benefits of long distance running. 

Sign up, donate or learn more about The Sporting life 10K here

 

 

Practical: Time Management 

Time management can make or break you. We have 24 hours in a day people! Thats a whole lotta hours that is, if they are used in the right way. Working harder does not necessarily mean you achieve more of your tasks but by working smarter you can easily get more things done within the allotted time frame or even with less. If we start to become more aware of how much time we should really be spending on a specific activity we can then become much more efficient with that time. Effective time management is based on quality rather than quantity. It does not mean getting more things done quickly, it means getting important things done first. Its all about Efficiency.

Tips for time management

Make lists 

  • Learn to prioritize what is most importantWhat needs to get done first? Using apps like Wunderlist will do “Wunders” or simply have a white board on the fridge so that it’s visible to you every morning.
  • Break your lists up. We like to have a day to day to-do list, a week to week to-do list and a monthly to-do list. Once you’ve achieved all of your tasks anything else that you complete is just a bonus! With Wunderlist you can set alarms and priorize what needs to get done firstly today, tomorrow or in a week etc.
  • Add friends or partners to hold each other accountable for shared tasks. You could do this without an app but it’s free and you both can be added to a specific list and get notified when one of you completes a task or picks up a grocery item!
  • Set a timer for social media. We all love to waste a little time here and there but let’s be honest, did we need to scroll through Instagram for an hour? Probably not. We like to set a timer on my phone or just tell myself  “Okay, you have 15 minutes to kill some brain cells.. now go!”.  We’re not referring to informative articles or blog posts (such as this one of course!) As long as we feel we’ve learned something we still believe the time used was valuable.

Once you have your priorities in check you will have more time to spend on the things that matter. When we have trouble managing our time it can result in lack of time spent with our families, close relationships, self-care, finances and personal development.  Effective time management can help us spend quality time with things we really care about. It helps you make great choices and spend time with things that are more valuable to you. The more that you value your time you realize what matters most to you. The hardest thing to do is start implementing these habits but once you start you’ll never turn back!

 

 

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back every Friday for more!

xx

Amanda and Brit 

 

Sprint for your life!

So it’s no surprise we love to sprint! But let us tell you a bit about why we love it and the benefits from it.

One of the first things you’ll discover when you do a bit of research is that sprinting is the BEST way to lose fat.  An article by www.healthfitnessrevolution.com states; ” Sprint training is one of the most efficient conditioning exercises that can create significant and notable fat loss. Compared to long and steady aerobic training, like running or jogging, sprinting enables you to lose body fat whereas in aerobic training, you are more likely to lose body mass – which includes fat, but also water weight. When wanting to lose weight and become healthier, you should aim to lose fat. You can definitely do that by doing a sprint training, where you will burn fat faster and preserve or even build muscle. In fact, a Nutrition journal study conducted in 2004 showed that fat metabolism is most effective during running at intensities between 47 and 64%, depending on athletic ability”

Sprinting is also a great way to maintain muscle mass while working on your cardiovascular health, developing endurance, and increasing the strength of your fast twitch muscle fibres.  We don’t know about you, but we’ve seen the way the olympic sprinters look compared to long distance runners.  They look lean, strong and fit as hell!

We know that after we sprint, we feel amazing!  Well, maybe more like 10 minutes after. When our heart rate returns to normal and our faces aren’t so red. The following day even our obliques are sore from the motion of our arms swimming back and forth.  Talk about a full body work out!

Sprinting is not only great at increasing your fitness/weight loss goals but also great for your metabolic health too. Primal forefather Mark Sisson writes “Sprint intervals improve insulin sensitivity in healthy young subjectsoverweight men, and overweight, sedentary women alike. In the youngsters, it improves their lipids, too.  Sprint intervals also reduce postprandial lipemia (temporary elevation of blood triglycerides after a meal), and they improve the circulatory function of obese, sedentary women. Sprinting also boosts growth hormone.  Best of all, sprinting is the best bang for your buck exercise around.  It’s over quick, you’re not in agony for hours at a time (and for more hours after the workout), and it gets the job done. One study even concluded that sprint intervals are a “time-efficient strategy to induce” similar muscular and performance benefits as endurance training.”

If you’re not already sold on sprinting, take a look at some or all of the links we have to inform yourself further!

Top 10 reasons to sprint

Pollquin group: Everyone should do sprints

Sprinting for body builders

Here are some alternatives if you have knee or back injuries!

And of course here are some of our tips for incorporating sprinting into your workout regime:

  1. Aim for 1-3x per week. It only takes 10-20 min!
  2. Start with 30 seconds on and 1 min off. Try a 100-200 metre sprint then walk back to the starting point. See how many you can do and work on beating your average weekly!
  3. Do it outside preferably. If you don’t have access to a park or track then use a stationary bicycle at the gym or lane swimming pools. We find the treadmill to not feel as good for the knees and can be dangerous to switch the controller from those speeds while running so fast. Proceed with caution!
  4. Find a sprinting buddy! Nothing more motivating than running next to one another. Plus,  you can hold each other accountable so you stick to your weekly goals.

Have fun and please let us know your progress! Tag us on Instagram of you working on your sprints @pulse.pump.prana #PPPsprintforyourlife

And here’s a quick video of Amanda on the track to give you an idea of what to do!

Amanda’s Sprints

Thanks for stopping by,

Keep up the Pulse, Pump and Prana in your everyday grind!

Amanda & Brit

amandasprint