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