An honest letter about my skin

I by no means would consider myself a fashion or beauty blogger.

My idea of a great outfit is wearing all black, and making an effort means adding some bronzer to my usual two step foundation/concealer routine.  But If you have any sense of me, or my outlook to health at this point, it’s more than just weights and protein shakes. Whole health manifests from within. One of things that I have noticed as I have gotten older is my skin. I was never one of those teenagers with severe acne issues. I didn’t even wear foundation. Maybe a little concealer on a pimple here or there, but they were never very severe. But as I got older I started to get more complicated issues. Not just regular pimples, but deep, painful bumps, that could stay for weeks!! What the hell, right?! You could get a zit, and maybe ruin a date three weeks from now, not cool. Luckily it was fairly inconsistent throughout undergrad, and I learned quickly that there were certain trigers. Aside from food sensitivities (dairy and wheat being two big ones for me), it was my hormones. Hormonal acne has a very specific way of presenting. Its deep and angry (kind of like my soul) and always on the lower half of the face. I.e., jawline and chin.

 

So, I managed to survive my early twenties, I even got a very serious adult boyfriend (he was older), and graduated, with not just one but two (honours) degrees in under 5 years! And not because I was hiding in the library like a hermit to avoid being seen. My skin was, while annoying, not life falteringly devastating. However, when I moved provinces for grad school, it slowly became worst. There are obviously mitigating factors such as a humungous amount of stress. But simply avoiding dairy, washing my face twice a day, trying to manage my insomnia, blah blah blah, etc etc… was not cutting it. Finally around 25/26 I couldn’t take it anymore. It wasn’t just one bad cyst here or there, I would get breakouts of multiple. It was mortifying. It’s hard to masque a big lump on your face. It was like having a tumour, right there on my chin for everyone to see. I had tried antibiotics, topical cremes, cortisone, retinol, trentinoin, it all just burned up my skin, and made it peel. I was sad, and embarrassed. So, I went to a dermatologist and got a prescription for Acutane. The famous drug that everyone used to be afraid of. This being because a bunch of correlational research had linked teens and Acutane use with suicide. It also kills your liver, so big no-no for drinking in university. It’s so toxic you actually need monthly blood work. But frick that, I wanted to be pretty! I was adult, about to be a professional. With acne and a baby face no one was going to take me seriously.

No one tells you your skin will purge at first, end every time they upped my dosage, I would break out. Finally after about three months of this crazy expensive drug (I was paying out of pocket), my skin was clearer. It was actually pretty flawless. The effects are supposed to be life lasting. It is forever in your system. So I thought “Cool! One round should be enough, no need to poison my body more”! So I went off it, never to see my dermatologist again.

Guess what. I was wrong. Now, at 29 my skin is actually worse than ever.  I have slowly started to figure what things throw off my hormonal balance. For instance, dairy is now more than ever a forbidden food. The protein molecules found in dairy are known to increase sebum secretion. In addition, cow’s milk is full of fake hormones that they pump into cows so that they continuously lactate. Too much alcohol is also a no go. This being because it is known to increase estrogen, and throw off your natural sex hormones balance. Most of late December and early January was a huge pain due to too many social glasses of red wine over the holidays. I recently got back on birth control over the last 6 months. This also threw my hormones for a loop. The huge bump in progesterone, a synthetic androgen also took some time for my body to adjust too. And lastly, stress. This is a killer for everyone, hormones or not. It shows in your skin. Tired, dull, irritated, sensitive skin. While not everyone’s acne issues are hormone related. Heck, some of you probably have glowingly flawless skin, and wash with whatever is handy, if anything at all. But one thing I have noticed among athletic and gym oriented females is an increase in acne issues. Not only due we sweat more, which can clog pores. If you’re guilty like me, I go right after work. I do not wash my face in the period in between. I know, I could… it is not a great excuse. But the truth being. My fair skin gets very red and irritated when I wash it, and the last thing I want when I’m working out is to continuously see my ugly, irritated, inflamed face.  But secondly. We have more testosterone in our bodies. More muscle means more testosterone receptors. It is just a simple fact. So as women’s body compositions start to changes, they lose fat, estrogen decreases, and added stress, acne becomes more prevalent.

So. I obviously don’t have the answer to how to treat your hormonal acne, but what I am going to do is break down some tools I have added to my arsenal that seem to help me manage. A lot of companies have a ton of fillers in their products. With maybe one or two ingredients you really need. I recently discovered a Toronto based start-up, by the name of Deciem, that kind of functions like a cool chemistry lab. They have varying levels of quality, so you can buy what is best suited for your budget, and they make straight simple ingredients. The bottle you buy contains only the chemical component marketed. They also have incredibly simple packaging, which saves a lot on cost. I actually prefer the simple, white and glass look. It feels simple, clean, and kind of like I’m playing scientist. I am not affiliated with this company in any way but I do love to support local as much as possible which is why I choose this company.
So here are my four main go to’s and why:

All products listed are from the basic “The Ordinary” line. I always start with my “acids” first because they are best put on clean skin. The Lactic acid is reserved for night time only.

First step after washing, I am not currently using a low pH cleanser so I start with the lowest pH product first. I use the Alpha Albutrin, because it “preps” the face. It has a cosmetic pH of between 3.5-6.5. Being the nerd that I am I remember this by “Acids start with A, A goes on first”. Alpha Arbutin reduces the looks of spots and hyper-pigmentation. It’s used at a high 2% concentration versus a standard concentration of 1% and supported with a next-generation form of Hyaluronic Acid for enhanced delivery. Alpha Arbutin is much stronger in effect than Arbutin or Beta Arbutin. Alpha Arbutrin is found in many K-beauty products as well as western products like Sunday Rileys ‘Tidal’ for it’s ‘whitening’ or brightening effect.

Next, once my face is dry. I used the Lactic acid. Lactic Acid This is an alpha hydroxyl acid that exfoliates the skin. This 5% formulation offers very mild exfoliation and is supported with a purified Tasmanian pepperberry known to reduce signs of inflammation and sensitivity that is often associated with exfoliation. This particular formula contains a studied Tasmanian Pepperberry derivative to help reduce irritation associated with acid use. This pH of this formula is approximately 3.8. Lactic Acid has a pKa of 3.8 and pKa is the most important aspect to consider in formulating with acids. pKa implies acid availability. When pKa is close to pH, there is an ideal balance between salt and acidity, maximizing effectiveness of the acid and reducing irritation. Higher pH numbers in such a case would increase salt which counter-intuitively would make the formula even more irritating than if the formula was more acidic. This is why we started with the Alpha arbutrin to lower the skins pH so that the lactic acid could get to work more quickly. Think of it as ‘preheating the oven’.

Third step: Hyaluronic Acid (HA) can attract up to 1,000 times its weight in water. The molecular size of HA determines its depth of delivery in the skin. This formulation combines low-, medium- and high-molecular weight HA, as well as a next-generation HA crosspolymer at a combined concentration of 2% for multi-depth hydration in an oil-free formula. This system is supported with the addition of Vitamin B5 which also enhances surface hydration.

Note: Hyaluronic Acid is found in the skin naturally but its natural function within the skin is not hydration. Many products have used HA to claim hydration benefits, but HA is too large of a molecule to penetrate the skin and instead sits on the surface and can draw moisture out of the skin making the surface feel soft and hydrated temporarily, while making you feel like you need more HA after the product is rinsed. This formula uses three forms of HA with varying molecular weights, as well as an HA crosspolymer, to offer multi-depth hydration and visible plumping without drawing water out of the skin solely to improve temporary surface hydration. Hyaluronic acid can be found in numerous crèmes and sheet masks so chances are you probably already have some in your routine.

Last step before moisturizer (I use a light lotion moisturizer since heavy cremes congest my skin) is Niacinamide (Vitamin B3). This is used to reduce the appearance of skin blemishes and congestion. AKA those angry red/purplish spots that linger long after the pimple has been reabsorbed. A high 10% concentration of this vitamin is supported in the formula by zinc salt of pyrrolidone carboxylic acid to balance visible aspects of sebum activity.
Contraindications: If topical Vitamin C is used as part of skincare (which I also occasionally use to plump/brighten and reduce hyperpigmentation), it should be applied at alternate times with this formula (ideally Vitamin C in the PM and this formula in the AM). Otherwise, Niacinamide can affect integrity of pure-form Vitamin C (L-Ascorbic Acid). Realistically both these products have similar effects so I have been sticking to the Niacinamide in terms of cost and effectiveness.  In addition, it is noteworthy, that while Niacinamide and Zinc PCA reduce the look of blemishes and balance visible sebum activity, neither is a treatment for severe acne.

For persistent acne-related conditions, which are non cystic, I would recommend the use of Benzoyl Peroxide and/or Retinoic Acid. Both which burn my skin, as my acne is too deep for those types of products, but ideal for people with more superficial acne. It is also important to note if you do use topicals that you be sure not to overdo it which will cause that ‘burning’ that I’ve discussed. Taking a break and repairing the skins moisture barrier is in my opinion the best thing you can do for your skin. Although my issue is acne you’ve probably noticed that only one of my products is specifically for acne, the rest are to enhance my complexion and nourish my skin. Your skin sometimes just needs a little TLC and harsh chemicals are not always the answer, if something isn’t working try something else and if that doesn’t work see help from a professional, for some people it’s literally their job to help you fix your skin.

So ladies, (and gentlemen, if there are any of you out there who actually read this blog), I hope that my decade of pain, suffering, research, and trial and error. In my endless pursuit of flawless skin can help you in some way. Is it really too much to wake up, roll out of bed and not feel the need to immediately cover my face?!  In all honestly, I make light of it, and while I am sure there are people who suffer far worst than myself, I can honestly say it has been a huge source of shame throughout my adult life. While I do not think you should have to suffer for eating that one ice cream cone, or live in fear that if you enjoy a nice bottle of wine at dinner you will have to hide for a week, this is my reality. So I am here to hopefully help you avoid some of what I have had to endure.

 

Till next time,

your fitbetch,

JP xox

Only the strong will survive

Hello my loves, so as we are already past the half way mark for January, and you’re obviously still crushing the gym right? Let’s talk about being sore. I’ve heard it from lots of my coworkers, clients, and even casual acquaintances. “I’m sore”! Good! As you should be. This is all new to your body. Heck, I’m always sore and I’ve been doing this consistently for at least half a decade. Obviously, I’m not saying you should be straight up broke. There is obviously a difference between delayed onset muscle soreness and injury. But let’s just say we’re talking about regular soreness, for the sake of simplicity here.

A greater increase in lactic acid (that burney, sore day after effect), is known to be critical for muscle growth. This is achieved through the lamens term of “doing work”.  So, you’re killin’ the gym. Getting your swole on, which is perceived as a threat to your cells (and to others around you). We may joke about getting a pump that is so sick the pipes are going to burst. But it is actually somewhat truthful. As your muscle cells become engorged in blood, the cell is forced to expand. This result is a number of byproducts from the breakdown of the cell. This is why we feel “swollen” and sore.

Much like the old theory, only the strong survive, this is true for muscle cells as well. The weaker more fragile muscle fibres are pushed passed  their limits, while the body is forced to engage more fast twitch muscle fibres. These fibres have greater growth potential. The more we tax these fibres, the more we signal growth pathways. Long story short, that uncomfortable sensation, or what some mistake as pain is actually essential I’m growing those glutes. This is a concept foreign to a lot of new gym goers.

So how do you use this to your advantage? Well, depending on your goals, if growth is your main purpose of lifting (and this doesn’t just mean “body building” or “bulking”) you won’t want to go to failure on all your main sets. Yes, you should be pushing your limits, but overdo it and you tax your central nervous system. This is more often seen in depletion and prep style workouts. Also an issue for power lifters. Which use different weight schemes all together. In this case, for your average person looking to shape/tone/grow, or whatever you want to call it, what you can incorporate is a pyramid. Which is working up to your final or max set, then drop setting down (meaning to continuously drop the weight till failure, drop again, and  so forth). Note: This will burn like a mother F*cker, you may whimper a little….

I apologize if this article may seem elementary to some of my more gym savy followers. But keep in mind, not everyone is as masochistic as we are. And while the gym may be full now, only the few will survive.

Your fitbetch,
JP xoxo

Are you prepared to Prep?

Happy New Year!

Once again I must apologize for my abysmal lack of content. I recently went through a personal situation before the holidays, then hide away to spend some time with my family. But here we are in the new year, and as such, New Year new me, or some of other crap like that, right?  In truth, I have never made a New Years resolution. It’s not that I don’t believe in bettering yourself, cause I fully support that. I am just the Type A, over scheduled, neurotic person who pretty much always has daily, weekly, monthly and long term goals. It helps keep my crazy to a minimal level, or at least manageable level.

So since a lot of people do actually make resolutions, and with competing becoming increasingly popular, if not main stream at this point, I figured I would talk about that. Now, I’m not going to give you a “bikini prep guide”. There are lots of those already out there on the Internet. And in all truthfulness, if you’re looking for a cookie cutter, one size fits all plan, you might as well throw away your money. Because competing it by no means easy, and it can be quite expensive. If you genuinely want to follow through you’ll need a real plan, designed for your success.

If you do have your heart set on competing, one of the things you need to first and foremost think about it is your motivation. Why do you want to do this? Not just because you’re about to give up the next 4-5 months of your life, but because shows are incredibly expensive. Are you doing it to just say you did it? Is it to prove to yourself you can? Or do you really want to make a career of this? Whatever your motivation, this is going to get you through the tough times. So before you dump a bunch of money into the necessities to get started, is that desire strong enough to justify the cost and time.

Before memberships, spray tans,  hairs, shoes, suits, posing lessons (yes this all matters) you’ll need a coach. No matter how athletic you are, how long you’ve been training, or how much you know, this is still essential. Even the pros have coaches. This is because you need an outside perspective, another set of eyes, someone to keep you sane… And accountable, and most important, someone who’s knows the game. If if its your first show you likely don’t know how to dial yourself in, or anything about back stage. This too all matters. I personally did my first show on my own. And I was a personal trainer at that time. I lived in the gym, all my friends competed, so I wasn’t entirely a noob. While I did place, in retrospect I was no where near ready… But I didn’t know I was ready, cause I didn’t know what the norm was, how I should look or feel, or what I was going up against. It was very lonely and stressful.

Ok, you got a coach. Great job! You are now an aspiring competitor, maybe even part of a team. Have you factored in the cost of travel, hotels, show registration? Yes. Ok, how about the food and supplement cost over the next 4 months? For the average meathead, food and supplements are an ongoing expense. But for someone new to this world, you’re about to dumb a ton of extra cash into your consumables. Being healthy ain’t cheap.

Have you also considered the social cost. There is no more drinking, or eating takeout. Sure, you think you can have a salad at a restaurant… But surprise. You can’t. Most commercial places soak their chicken in oil. And they also cover their grills in oils or butter. There are hidden calories everywhere. Especially sugars. Even standard dressings and sauces are laced with them. So I hope you like reading every label at the grocery store, and packing all 5-6 of your daily meals. If you have a supportive partner this may be ok. If you’re single, I can tell you from experience, it really reduced your dating options. Most guys will not know what to do with you, since you can’t eat or drink. Not to mention, they will have to keep the date under 3 hours, cause you need to get your next meal in.

In addition, since we are on the topic of dating. Prepare to have a drop in sex hormones. As women’s natural hormone levels drop as you lose body fat, you will be less interested in sex. You may look the hottest you’ve ever looked, but at this point you’d rather cuddle a pizza than a man. Partying is also a thing of the past. For one, all night dancing is just too catabolic. Secondly, if you’re the only sober one, once you get tired (it’s a given you’ll be hungry), you’ll be irritable. Thirdly, you can’t stay up late! Don’t forget you need adequate sleep for recovery, to keep your cortisol low, and you have to get up for fasted cardio… Bummer, I know.

Still reading? Awesome! You’re one of the dedicated few. As you get closer to show day, chances are you’ll be depleted. The lack or carbs will make you foggy. If you have a very demanding job, this may impact your performance. Depending on your personality you may in be “hangry”.  I know people who have taken the whole week of before their show cause they’d just couldn’t function. Mind you, everyone is different. I have been told I’m prettying content during my preps. Definitely a little bit more of a space cadet though. I can’t tell you the amount of things I’ve lost, misplaced, or number of rooms I have walked into meaninglessly.

This is by no means an article to discourage anyone from competing. I have myself competed many times, and don’t regret a single one of my preps. Some are harder than others, and no prep will be without ups and downs. Some days you’ll feel great and other days you will want to quit. I personally hate being on stage, and for me it’s about a process. Other people dream of their sparkly moment up there in the lights. My point being, whatever your motivation, it’s a big commitment. And I would never want to see anyone over commit only to be let down or throw away their hard earned money.

If you want to share your own experience, have feedback, or even questions, feel free to give your girl a shout!

Your fitbetch,
JP xox

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