skincare practices

skincare refers to the practice of maintaining and improving the health and appearance of your skin. this post is a guide on where to start!

having a routine (starting with simple practices)

cleanser: begin and end your day by washing your face with a gentle, sulphate-free cleanser. even if your skin feels clean, this step removes any impurities.

moisturizer: apply a fragrance-free moisturizer twice a day. hydration is crucial for maintaining a healthy skin barrier.

sunscreen: protect your skin from uv damage by using a mineral- or chemical-based sunscreen with at least spf 30. apply it in the morning.

skin types

there are 5 primary skin types, each with unique characteristics and needs.

normal skin is balanced and not too oily or dry. it's like the goldilocks of skin types! maintain it with a gentle routine. if your skin is generally normal, opt for a lotion. as you age, consider switching to a cream-based moisturizer for added hydration.

dry skin lacks hydration, feels tight, and may have flakiness. opt for richer moisturizers with ingredients like hyaluronic acid and ceramides. for dry skin, skip lotions and go for creams or ointments. these provide more moisture and help preserve water in the skin.

oily skin produces excess oil, especially in the t-zone (forehead, nose, and chin). use lightweight, oil-free products and consider salicylic acid for acne-prone areas. if you’re prone to oiliness, choose a light gel-based moisturizer to avoid clogging pores.

combination skin is a mix of oily and dry areas. focus on balancing - light moisturizers for oily zones and richer ones for dry areas. treat your face as two zones. moisturize the dry areas and skip the oily ones. remember to look for spf 30 or higher for sun protection!

sensitive skin is prone to redness, irritation, and reaction. choose fragrance-free, hypoallergenic products and patch-test any new products.

common skincare mistakes

remember - healthy skin starts with mindful habits.

further reading

end notes

thank you for reading! i get a lot of skincare practice asks, so i figured it was about time i had a good response.

as always - if you're troubled by your skin take yourself to see a professional. they are specially trained to help you with your problems. this post will only be able to share with you what i have researched. definitely have a look into some of the 'further reading' links - it's so important to learn about (and determine your skin type).

if you'd like to have a look at more of my skincare posts, check out 'how to reduce acne - and what is acne?' and 'how to properly wash your face'. feel free to send any questions to my ask box!

❤️nene

fun ways to move your body

there are so many reasons why people dislike exercising. some may include physical limitations, social and cultural factors, nausea, and even gym intimidation.

it is important to move though! moving your body is essential for maintaining good health and overall well-being. exercise strengthens muscles, improves cardiovascular health, and enhances flexibility.

it releases endorphins, which boosts mood and reduces stress and anxiety. group activities or sports provide opportunities to connect with others.

finding enjoyable activities and seeking support can make a significant difference!

so, here are some fun ways to move your body:

still struggling with ideas?

end notes:

making exercise more playful can add excitement and motivation. learn how to not take yourself too seriously, and have fun!

thank you for reading! ❤️ nene

image source: pinterest

how to identify what's keeping you stuck

feeling stuck can be frustrating, but understanding the underlying factors can help you break free. this post focuses on helping you identify what may be keeping you stuck and provides actions to help you get unstuck again.

limiting beliefs

unconscious beliefs often hold us back. these are deeply ingrained thoughts or assumptions that hinder our progress and self-confidence. here are some key points: 1. origins: limiting beliefs often stem from childhood experiences, societal norms, or past failures. they shape our perception of what’s possible. 2. confirmation bias:  we seek evidence that supports our beliefs. if you think you’re not good enough, you’ll notice instances that confirm this, ignoring evidence to the contrary. 3. self-fulfilling prophecy: beliefs influence behaviour. if you believe you’ll fail, you might not even try, ensuring failure. 4. cognitive distortions: these are irrational thought patterns. examples include black-and-white thinking, catastrophizing, and overgeneralization. overcoming limiting beliefs is essential for personal growth and achieving your goals. the key is to become aware of and challenge these beliefs. pay attention to negative self-talk or thoughts that hold you back. write them down to gain clarity. question the validity of these beliefs. are they based on evidence or assumptions? challenge them with rational thinking.

replace limiting beliefs with empowering ones. for example, if you believe “i’m not good enough,” replace it with “i am capable and deserving.” gather evidence that contradicts your limiting beliefs. celebrate past achievements and positive feedback.

use positive affirmations daily. imagine yourself succeeding despite obstacles. visualization can rewire your brain and boost confidence. take small steps toward your goals. each success reinforces positive beliefs.

physical and emotional signals

physical signals that indicate feeling stuck include tension, fatigue, headaches, digestive issues, and insomnia. stress and feeling stuck often manifests as physical tension. feeling constantly drained or tired can be a sign that something is amiss. frequent headaches or migraines may be related to emotional stress. additionally, stress can affect digestion, leading to stomachaches, bloating or discomfort. difficulty falling asleep or staying asleep may also indicate underlying stress or unresolved issues.

emotional signs include persistent worry, feeling unmotivated, frustration, a belief that things won't improve, feeling paralyzed by choices or unable to make decisions, or a lack of joy and enthusiasm.

paying attention to these signals can guide you towards understanding what's keeping you stuck.

to manage emotional and physical signals, participate in relaxation techniques, such as meditation, progressive muscle relaxation, deep breathing, or yoga.

repetitive patterns

take note of recurring thoughts, behaviours, or situations. are there patterns that keep you in the same place? identifying these can lead to breakthroughs, as well as personal growth and positive change. 1. types of repetitive patterns the three types of repetitive patterns can be categorized into behavioural, thoughts, and situational. behavioural patterns involve actions you repeat, even if they don’t serve you. for example, procrastination, overeating, or staying in toxic relationships. thought patterns, such as self-criticism or catastrophizing, can keep you stuck. additionally, certain situations trigger familiar responses. for instance, feeling anxious in social gatherings. 2. identify why you repeat patterns here are some common reasons why people choose to repeat patterns, even when the actions are not beneficial: familiarity, unconscious beliefs, and neuroplasticity. familiarity feels safe, even if it's not beneficial. this causes us to continue negative patterns - since we respond abrasively to change. deep-seated beliefs drive behaviour. if you believe you’re unworthy, you’ll repeat self-sabotaging actions.

neuroplasticity is the brain's capacity to continue growing and evolving in response to life experiences. plasticity is the capacity to be shaped, moulded, or altered. our brains wire pathways based on repetition. breaking these patterns requires hardwiring.

3. steps to break repetitive patterns

seek professional support

seeking professional help is a valuable step when dealing with personal challenges. professionals, such as therapists, counsellors, or coaches, have specialized knowledge. they can offer insights and strategies tailored to your situation. professionals provide an unbiased viewpoint. they don’t have personal attachments or emotional involvement, allowing them to see patterns and solutions objectively.

therapy sessions can create a safe environment to explore feelings, fears, and vulnerabilities. you can express yourself freely without judgment.

regular sessions will keep you accountable for your progress. having someone to check in with motivates consistent effort. feeling understood and validated is crucial. professionals offer empathy and validate your experiences.

remember - seeking professional support will never be a sign of weakness. you are simply investing in your well-being!

further reading Coping Skills for Stress and Uncomfortable Emotions| Very Well Mind The Yuckness of Stuckness | Psychology Today What's Keeping You Stuck? | My Think Big Life

end notes thank you for reading! i hope you found this post helpful. ❤️ nene

image source: pinterest

oral hygiene

perhaps since i am a bit younger than most of the people on this app, or since my nana had owned a kindergarten, i am so aware of the importance of hygiene and health practices. i feel that everyone has put simple things like this on the back burner, since covid, since the internet's takeover.

i remember, when i was younger (2015/16ish) (note: i clearly wasn't in kindergarden at the time, but this is when the memories are from), the halls of my nanas kindergarten were lined with posters that encouraged parents to look after their child's health. current kindergartens, and parents--perhaps due to technology and widespread knowledge-- prioritize other things. it's about time we took responsibility of our own health again.

oral hygiene is the practice of keeping your mouth clean and disease-free. it involves brushing and flossing your teeth as well as visiting your dentist regularly for dental x-rays, exams and cleanings.

brushing your teeth: ✩ use fluoride toothpaste to protect your teeth from decay (cavities). fluoride strengthens the tooth's hard outer surface (enamel). ✩ angle the bristles toward the gumline to clean between the gums and teeth. ✩ brush gently using small, circular motions. avoid scrubbing back and forth too hard. ✩ brush all sides of each tooth, including your tongue. ✩ replace your toothbrush when the bristles become worn.

HOT TIP: if you get bored with, or struggle to remember brushing your teeth, consider swapping to a minter (or other pleasantly flavoured) toothpaste. this will encourage you to continue the habit, since it is more enjoyable.

flossing your teeth: ✩ plaque can build up between teeth, leading to gum irritation and gingivitis. ✩ floss daily to remove plaque from these areas. ✩ if plaque hardens into tartar, only a dentist or dental hygienist can remove it.

replacing your toothbrush: ✩ as you use your toothbrush, the bristles gradually wear down. bent or frayed bristles lose their stiffness and effectiveness in cleaning your teeth. ✩ over time, your toothbrush accumulates bacteria from your mouth. bacterial growth on an old toothbrush can contribute to oral infections and bad breath. ✩ you should replace your toothbrush when you notice that the bristles have become worn, or every 3-4 months to prevent the buildup of harmful bacteria.

storing your toothbrush: ✩ before and after brushing, thoroughly rinse the bristles of your toothbrush under hot tap water. this helps remove toothpaste residue, debris, and any airborne bacteria or dust particles. ✩ after rinsing, tap the handle of your toothbrush against the edge of the sink to shake off excess water. this promotes faster air drying and prevents bacterial growth. ✩ store your toothbrush in a cup or holder. keep the bristles up and the handle down. this allows excess water to drain away from the bristles, preventing bacteria buildup. ✩ place the cup or holder in a well-ventilated area, such as a counter or shelf. avoid storing it in a dark, enclosed space like a drawer or cabinet. allowing your toothbrush to air dry completely helps prevent bacterial growth. ✩ avoid cross-contamination by keeping your toothbrush separate from your housemates, or family members.

electric toothbrushes: ✩ some may choose to use electric toothbrushes, where you only replace the head of the toothbrush. electric toothbrushes use oscillating, rotating, or sonic movements to clean teeth and gums more thoroughly. many models have built-in timers to ensure you brush for the recommended 2 minutes. most electric toothbrushes are rechargeable, reducing waste from disposable batteries. ✩ personally, i prefer to use a regular toothbrush, since i feel it does a better job cleaning my mouth. often electric toothbrushes require you to take longer to brush your teeth.

eating choices: eating choices play a significant role in maintaining good oral health. first and foremost, consuming sugary foods and drinks can lead to increased acid production in the mouth. this acid can erode tooth enamel, making your teeth more susceptible to decay. it's essential to limit your intake of sugary snacks and beverages to protect your oral health.

frequent snacking, especially on sugary and acidic drinks throughout the day can harm your teeth. aim for regular meals rather than constant snacking to give your teeth time to recover between eating episodes.

staying hydration is crucial for overall health, including oral health. dry mouth (which is called xerostomia) can increase the risk of cavities and gum disease. salvia helps neutralize acids and wash away food particles, so drink plenty of water to keep your mouth moist.

remember to maintain a balanced diet, rich in vitamins and minerals. it is essential for healthy teeth and gums. nutrients like calcium, vitamin D, vitamin C, and phosphorus contribute to strong teeth and support gum health. include dairy products, leafy greens, fruits, and lean proteins in your diet.

to conclude: remember that good oral health allows you to enjoy life by speaking clearly, tasting, chewing, and showing your feelings through facial expressions like smiling!

further reading: ✩ What’s the Most Sanitary Way to Store Your Toothbrush? • Brilliant Oral Care✩The Best Way to Store Your Toothbrush & the Mistakes You May be Making | Gentle Dental (interdent.com)✩Whatever You Do, Don't Store Your Toothbrush Here - CNET✩Why Should You Replace Your Toothbrush? And When? – Mouth Watchers✩How Often Should You Change Your Toothbrush? Healthy Etiquette (healthline.com)✩When To Change Your Toothbrush | Colgate®✩Oral Hygiene | National Institute of Dental and Craniofacial Research (nih.gov)✩Oral Hygiene: Best Practices & Instructions for Good Routine (clevelandclinic.org)

i hope this post was helpful!

❤️ nene

raspberry inspo

the effect of what (and how) you eat

okay, this is a big topic. and so this is a long post. i'm going to be going over the effect of what you eat and why it's important to think about what foods you are consuming. don't worry! i do my research-- at the end of the post will be a few resources, and i'll show where i've gotten my information.

lots of dietary advice is available over the internet, but often the people absorbing the information do not understand the why. knowing where your information is coming from,, and not believing everything you read online is key to actually maintaining a good, healthy diet.

before you read: TRIGGER WARNING THERE IS MENTION OF EATING DISORDERS,,

this morning's workout ❤️

it's a bit different trying to train at home,, i don't have nearly as much equipment and i'm really feeling the absence of community. it's ok though! training will be back to normal in a week and a half.

i like recording my workouts because then if i ever don't have enough brain power to create a new little plan, i'll just use an old one and maybe change the reps or weight. i'm actually super proud of this one because when i began training, i was so horribly scared of picking up heavier weights. i thought that it would make me look bulky. looking back, that's such a silly thing to be scared of. i'm so much stronger and more capable now. (and i look toned, not bulky).

3 supersets:

3 supersets:

3 supersets:

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❤️joanne