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Health, fitness and skincare solutions to start 2023

We all hear the words new year, new start when we reach January, so we wanted to share some of our top tips for the year ahead. Tej is a self-confessed fitness fan and for many years has worked hard to stay on top of her exercise regime, for both energy and benefits to her health, and generally just to feel good.

Each year Tej comes up with a plan to ensure her work objectives are achieved, her fitness goals put together for the months ahead and her skincare routine assessed to ensure that during the cold winter months, her skin is nourished and protected. When you reach a certain age, health and skincare becomes more important and those late nights and early starts, that at one time had no effect, now leave tell-tale signs such as dry skin, lines and wrinkles, and puffiness. 

As Tej has moved through the peri-menopause and surgical menopause she has tried and tested many different regimes over the years to make herself feel stronger and healthier. From military fitness classes, challenging outdoor bootcamp training, charity runs and pilates to personal training with weights for strength building, each has offered a different benefit to her well-being and fitness levels.

Skincare routines for days when you’re exercising:

Working out regularly can sometimes have an impact on the skin, especially if you’re washing and showering more than usual or have sweat sitting on your skin. Both of these factors can lead to dryness and irritation, and lead to breakouts and spots particularly if your skin is becoming very hot and flushed.

I often chat with clients about skincare and how to manage it when you’re working out. Some people wonder if you should be make-up free, others prefer to enter the gym with their usual make-up on. Neither is right or wrong but during times when people are budgeting and trying to stay on top of finances here’s what I would recommend to get the best use out of your products:

If you’re training in the morning, splash your face first of all with warm water. It’s far gentler on the skin than a hot shower, even if it is tempting on a cold winter morning. It’s always best to have your shower after you’ve worked out.

Then simply apply some moisturiser and you’ll be good to go. Don’t worry about cleansing or applying a serum at this stage, your skin will be rested and rejuvenated from the night before, and will be experiencing the benefits of your nighttime skincare routine.

I don’t tend to apply any make-up when I am working out but if you prefer to then that’s ok. Just try and avoid foundation and anything which will sink into the skin and mix with sweat. This can cause unwelcome breakouts especially if you are prone to acne or spots.

After you’ve worked out, have a shower and begin your usual morning skincare routine making sure you add in a serum after cleansing and an SPF to protect your skin from harmful UV rays during the day. Even in winter they’re strong and can damage the skin leading to premature lines and wrinkles.

You shouldn’t leave your skin feeling sweaty for too long as sweat has alkaline properties and as our skin is acidic, you will find that sweat compromises the skin barrier. Over time extra washing, showering and exfoliating can lead to dryness, breakouts and a general feeling of discomfort related to a damaged microbiome in the skin.

I use and recommend the Dermaviduals Soothing Lotion if I’m not able to have a shower or wash straight after a workout session. It will gently lift grease and sweat from the skin without dehydrating it.

In addition to protecting my skin, I plan a regular fitness routine incorporating strength based training which is really important as women reach the menopause and lowered oestrogen levels which can lead to osteoporosis in post-menopausal women.

Fitness routine

Pilates x 2 times per week – I go to Stourbridge Pilates Rooms twice a week which is a great set-up if you’re local to the West Midlands. After having three caesarean sections and a hysterectomy my core was very weak prior to me starting Pilates classes. These days I am much stronger and can almost do a sit-up which is something I never thought I’d manage to do.

Yoga x 1 per week – Yoga is great for mental well-being and relaxation and it’s one of my favourite classes each week. I do this online in the comfort of my own home and it helps stretch my muscles and calm my mind.

Strength based training – I have personal 1:1 coaching with Tom Rodgers who is a strength and personal training coach. He has given me a targeted fitness work out to enable me to meet my health and fitness goals and enable me to stay strong as I have navigated the menopause. I love working out with weights, something I never thought I’d say and it has definitely improved my stability and mobility with improved core strength and fitness levels.


I try and stick to a clean diet with plenty of green leafy vegetables and protein such as lentils and tofu. I also drink lots of water which has a visible benefit to my skin, hair and nails.


I am always the first person to enlist support from experts when I am beginning the New Year and want to set some goals for the months ahead. This includes a personal trainer to guide me with my fitness plan and private Pilates classes to help set a routine and ensure I have a good understanding of how to do each exercise.

I hope this blog has been useful to you and has given you some food for thought for the year ahead. Skincare and exercise routines don’t have to be overwhelming, you just need to take the first step and keep the consistency going with it all. Over time you will soon start to see all of the benefits. 

Wishing you a wonderful year ahead.

Book online or contact us at our Stourbridge clinic to book a skin consultation on 01384 824039

This article was written by skincare specialist Tej of Tej & Co. Tej & Co are experts in skincare and hair removal clinic, West Midlands. Offering safe and results-driven non-surgical skin treatments including Endymed Skin Tightening.