Establishing a skin care routine may seem overwhelming, especially if you don’t already have one. Despite some of the beliefs we talked about earlier, a skin care regimen does not have to be complicated or expensive. The first step to building your skin care routine is determining what type of skin you have so you can choose products that will most benefit you. Skin is usually classified as dry, oily, or combination. Skin can also be considered sensitive or normal. Your choice of product
and routine will likely depend on your skin type. There are three steps that should be including in everyone’s skin care routine. These products should follow the guidelines of cleansing, moisturizing, and sunscreen… plus a couple optional steps should you choose to add them in.
First, use a cleanser to remove dirt, oil, makeup, dead skin cells, and other types of pollutants that our skin comes into contact with daily. Cleanser is applied gently with your fingers, covering your whole face while avoiding direct contact with your eyes, and then rinsed away using warm water. If you have dry skin, avoid cleansers with alcohol and fragrances as these can cause more drying to occur. Also avoid using hot water for rinsing as this will strip away your face’s natural oils more quickly. For oily skin, choose an oil free cleanser and rinse with warm water. If you have sensitive skin make sure to avoid cleansers with fragrances, alcohol, soap, or acid. Choosing products with aloe, chamomile, green tea, and oats may help with calming sensitive skin.
Next, apply a moisturizer. Moisturizers are important for all skin types and should be included in everyone’s basic skin care routine. Moisturizing daily helps reinforce the natural protective barrier of your skin and helps prevent dry, rough, scaly skin and minor skin irritations. If you have oily skin and are worried about increasing your skin’s oiliness, choose a product that is lightweight and oil-free.
Finally, apply sunscreen. We are all probably familiar with lathering on sunscreen before a day by the pool or at the beach, but it’s important to apply sunscreen to your face daily. The sun can cause damage to your skin in as little as 15 minutes, so even if your moisturizer has sunscreen in it, it is still a good idea to apply it separately. Make sure to choose a broad-spectrum sunscreen that protects from both UVA and UVB rays. Even on a cloudy day some of the sun’s rays can penetrate the clouds and can cause sunburns. Sunscreen should be reapplied every two hours and should be at least SPF 30.
Besides these three basic steps, there are extra steps you can take depending on your skin type. Toner and astringent can be helpful for extra oily skin. These products help strip extra oil off the skin that may be left even after cleansing. They can cause irritation though, so if you notice any redness or itching, discontinue use until symptoms disappear. Exfoliating can be helpful for extra dry skin prior to moisturizing to help rid excess layers of dead skin cells. This allows your moisturizer to reach new, fresh skin cells and provides a barrier of protection.
Along with your daily skin care routine, there are many other things you can do to help support healthy skin. Make sure to get enough sleep, stay active, and avoid tobacco use to help promote healthy skin that will stay glowing year round.
Another important step you can take to keep your skin looking youthful is to hydrate, hydrate, hydrate! Drinking plenty of water helps flush out toxins that can build up under your skin and helps prevent acne. It also helps your skin stay full and supple. Eating a healthy, well-balanced diet will also help keep your skin looking good. Consuming the right amount of protein, vitamins, and minerals helps ensure your skin is getting all the nutrients it needs and will help delay skin aging.
One way to help make sure you are giving your skin the nutrients it needs is to supplement with products made from all natural ingredients, that you know you can trust. AMPD Nutrition provides supplements that are 100% natural, gluten free, and free of artificial colors and sweeteners, so you know you are putting good ingredients into your body. One of their newest products, Beauty Greens, is great to add in daily to help with your skin and your overall health. It’s packed with vitamins, antioxidants, essential fatty acids, probiotics, and collagen, which provides your skin, hair, nails, and joints with some of the things you may be missing in your every day diet.
We do things that take a toll on our bodies everyday… from stress at work, to home
responsibilities, to dripping in sweat at the gym, to running through the rain and laying out in the sun. It’s important to take care of ourselves from the inside out and a good skin care routine is a part of that. Start with basics and give it a few weeks to see how your skin reacts. Your routine can be as simple or as complicated as you choose to make it, so it can be personalized to fit your skin and lifestyle. Starting a skin care routine early on life will help maintain youthful, healthy skin for years to come!
At a very young age, I had always carried a large amount of weight on me. I remember always being picked on for my size and weight. Every year was the same for me – I would get bullied from elementary school to college.
I started my weight lost journey when I was 8 years old when my dad thought it would be a good idea to lose some weight while I visited him over the summer. He had me doing 2-3 hours of cardio every day for 5 days, eating less than 1,200 calories, and drinking weight loss drinks.
Everything came to an end when I had a scary incident that summer. I had just got done working out for 2 hours and went into the kitchen to make breakfast. I opened up the cabinet to grab a glass of orange juice… and then I blacked out.I ended up hit my head on the stove, and I laid for a few minutes until my dad came in to the kitchen and found me on the ground. Since that day, we took things slower and I realized that extensive workouts and mistreating my body wasn’t the key to success in my weight loss journey. I became my own biggest critic and ended up putting on even more weight during the following months after my incident.
In high school, I ate portioned out meals but barely exercised. I maintained that weight for 4 years. After I graduated high school, I made a promise to myself to use my college campus’ gym and get back on track. Did that happen? Nope. Instead, I ate what I thought was a nutritious salad for lunch and supper every day, but then would indulge in Sour Patch Kids 4 out of 7 days of the week.
Looking back, there are many things I would have done differently. I was extremely unhappy with myself and though I truly wanted to lose the weight, I didn’t have a clear direction as to how.
I took a leap of faith and decided to move back home after my first year of college. I did not have job at the time, so I turned to the gym to try again. I started working out 7 days a week for an hour and eating 1,800 calories. The results started to show, and after a month of working out every day, I lost 12 pounds. While I was excited to finally see the number on the scale going down, I lowered my caloric intake even more to 1,000. There were days when I did not eat anything until dinner time. I was losing the weight, but my body was being mistreated.
In June and July, I decided to try Insanity Max 30 by Beach Body with my best friend. I lost 15 pounds by the end of the two weeks. We ate out at restaurants every night and yet I still lost weight.
By the end of July, I made what seemed like an even crazier decision to me, which was to go vegan. I continued my vegan diet for three months, all the while decreasing my time spent exercising. It was extremely hard, but I felt great after it as I continued to lose weight.
It was not until December of 2017 when I started to plateau with my weight loss. I would lose weight… and then gain it all back the next week. This cycle continued until beginning of April of this year. I was frustrated and confused for many months, and was constantly trying to figure out what was I doing wrong and how I could fix it.
In April, AMPD Nutrition reached out to me and asked if I wanted to be a part of their team. I went from wondering, “Why me? I am no one special – I look nothing like the women they post about”…to understanding AMPD’s core values and mission, and feeling confident in my decision to join their team.
AMPD Nutrition strives to provide their customers with all natural products that fit into women’s daily lives. Their products are free of all artificial fillers and caffeine, are vegan friendly, and completely safe for pregnancy and breastfeeding. The AMPD line is truly designed to cater to women’s needs. I am a proud member of the AMPD Team, and my commitment to them has only eased my progress in my weightloss journey.
My boss, Amber Dawn Fokken, told me about an 8-week program she was creating and I thought it would be a great idea for me to join it. At first, I was nervous that I wouldn’t have success and feared that I would only become more frustrated with myself. I prayed over it for many nights until I woke up one morning and thought, “What do I have to lose?” I had an amazing opportunity to try new workouts, and had AMPD behind me to fulfill my nutrition needs. I am currently completing the program, and the support around me from Amber’s ADO Fitness team and AMPD combined is overwhelming – in the best way possible.
I refused to walk away from my weight loss journey even during times I’ve felt defeated over the past year. As of June 2018 – I have officially lost 90 pounds in 8 months, and I will continue to progress. I still have a long journey to go, but I know that I can do and achieve anything if I set my mind to it.
I am have the tools and support I need for success – AMPD Nutrition and Amber Dawn Fokken. It is not a quick fix; it is a lifestyle change. Losing weight is hard, but being over weight is hard. I chose to lose weight as my hard. I don’t want any short cuts – I want to experience all tears and sweat so that I will never return to my old ways and keep living this new lifestyle.
Mentally and physically, my weight loss journey has been beyond worth it. I am able to do so much more now and am such a happier person. Though there are things I would have changed looking back, I am beyond proud with how far I have come and excited to see how far I will go.
If you ever want to make a lifestyle change but find yourself constantly putting it off – remind yourself that you are worth so much more. You deserve to live the life of your dreams, not just the one you’ve settled for. Take control, find what works best for you, and JUST DO IT. Do it for YOU and no one else. If I can do it, so can you.