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Life pushed journalist

Cristina Miter

(Gijón, Asturias, July 24, 1977) to create her own media outlet, The Beauty Mail, after going through important Hearst group headlines where, she says, "she was very comfortable".

She was a pioneer in Spain by launching the Mujeres que corren initiative, to encourage girls to play sports, and

a podcast specialized in the world of beauty and well-being

, becoming a great reference and giving work to a team.

Various prestigious professionals have passed through its microphones, from nutritionists to dermatologists, trainers, cardiologists, surgeons... Authoritative voices full of advice to, as their motto says, "live at the top of

power

".

A motto that emerges from each episode, article or post on Instagram, where he accumulates

more than 250,000 followers

.

We spoke to the

healthy lifestyle specialist at

the presentation of her collaboration with the Spanish cosmetic brand of female entrepreneurs MIA.

This is how Cristina Miter takes care of herself and these are her recommendations for 2023.

WHAT TO BRING IN THE BAG?

A good red or coral on the lips brightens the day for Cristina Mitre. The place to be

  • A good sunscreen

    .

    "All dermatologists insist that the Sun is the biggest cause of aging acceleration, so we must apply this product 365 days a year. And in the right amount: two fingers, as if we were doing the victory gesture" .

  • A lipstick.

    "It changes your mood. It is essential in makeup, much more than a mascara or concealer for dark circles because it improves the

    look

    in seconds without the need to apply so many cosmetic products."

  • A make-up remover.

    "At the end of the day you have to make a habit of cleaning your skin well, even if you don't put on makeup. If it's double cleansing, much better, first with an oil-textured product and then a gel that eliminates sweat, dust, pollution...".

  • A cream with retinol

    .

    "If I could only invest in one beauty product, it would be one that contains retinoids. At night, I just remove my makeup and apply the cream, which takes no more than three minutes. It's my go-to, simplified routine."

  • A toothbrush, another interdental and paste

    .

    "The teeth are for life. If you want to take care of your mouth and have healthy teeth when you are older, you have to look for your smile, even if that means spending money. Now it is known that many diseases, such as Alzheimer's or Parkinson's, They are closely related to oral health. Many times we clean our teeth and tongue fatally, quickly and running, without being there for two minutes".

WHAT IS THE BEST SPORTS ROUTINE?

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  • Define the days to train.

    Sport, for Mitre, not only brings physical health, but also mental health.

    "The problem is that we have the wrong expectations and goals. We are not realistic and therefore we do not meet. It is better to set two days to go to the gym than to dream of four and then leave it at one. Do not go from zero to everything."

  • Go for a walk every day for half an hour

    .

    "It's not worth going window shopping. You sweat a little, your heart rate goes up and it's hard for you to hold a conversation."

  • Not sitting for so many hours

    .

    "A movement snack is a very simple gesture and it doesn't cost anything. I get up, do a couple of squats or get isometric against the wall. It all adds up, even if they are very small exercises, just a few minutes".

  • Choose the stairs instead of the elevator.

    "There you involve all the muscles of the gluteus. And you activate the so-called Non-Exercise Activity Thermogenesis (NEAT), that energy expenditure that we have and that does not come from physical exercise as such."

  • Strength training

    .

    "Above all, if you are a woman, forget about the myths. Muscle mass is a prognostic factor, the first thing you lose to a disease, and that is why our older bodies hurt: we lack it. All the experts who have gone through the microphone agree pointing out strength training as the best advice to follow. It didn't matter if the disseminator was an endocrinologist or a gynecologist... Everyone encourages taking weight, whether it's dumbbells or a bar. You can start little by little, progressing with rubber bands or the

    kettlebell

    " .

  • Stop thinking about losing weight.

    "Losing weight can be a goal, but physical activity goes much further. It can be getting up from the sofa without help, being able to bend down to pick up the keys without giving you lower back pain, holding your child in your arms, climbing the suitcase to the overhead compartment of the plane by yourself... Mobility and independence is key, which is why I'm not a fan of the before and after photos we see on Instagram."

  • Prioritize exercise.

    "It can't be that we do sports when we have time or when we don't. Women, who have reached menopause, need to train. It's not negotiable. To get hooked, you have to start earlier. I don't invent excuses or have meetings on Tuesdays and Thursday at 2:00 p.m. It is my sacred hour. As essential as the rest. That fact that I dedicate to myself. "

  • Have a good instructor to guide you.

    "It is clear that the best training is the one you do. A physical activity professional can make you a personalized routine, which does not have to always be there, but especially at the beginning, to show you the movements well. Now there are many options, different disciplines, apps, different budgets...".

  • Do what motivates you.

    "It's the only way to have adherence. For some it will be CrossFit, for me spinning, now that I've discovered that I love it. Find what you like so you don't give it up."

HOW TO FOCUS?

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  • Remove technology from the room.

    "I never go to sleep with my phone in my hand, nor do I take my tablet to bed. I use an analog alarm clock and I don't have a television in my room."

  • Sleep hygiene.

    "I have a super routine when it comes to going to bed. As I do with training, I set schedules to get to between seven and eight hours. I use a spray to scent the sheets because it helps me get into that sleepy mode and the room very dark. There are also no power strips with plugs."

  • Allow yourself breaks.

    "Before, I thought that if I stopped, with everything I have to do, I was wasting time. Now I know that without rest I don't perform, which is good for my performance. Sometimes it can be a nap of no more than 20 minutes."

  • Learn to be assertive.

    "Saying no is something that has been hard for me to learn. Controlling the number of yeses is also important and knowing what priority they have. My work floods everything a bit and I don't know how to disconnect, so I'm working on my enthusiasm, which is a weapon of double-edged, because I'm in for everything".

  • A paper schedule.

    "Writing down all my earrings makes me aware of all the things I commit to. I have a planner for months and I already know what I'm going to do in July. In digital, by not making the gesture of writing by hand, I don't manage the workload so well. I don't trust my head and that's how I stop ruminating on ideas, which consume me".

  • Ban cell phones at the table

    .

    "What kind of relationship am I going to have with my husband if I don't talk to him? They have sold us this thing that we can be multitasking and that we can do everything at the same time and it is disastrous. Better one thing at a time, even if there are many. Divided attention short-circuits your head."

A PURPOSE

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  • Mindfulness.

    "I would love to meditate, but I don't. For my mental health, to generate oxytocin, to keep my neurotransmitters in shape... It would be great, but I haven't succeeded. Meanwhile, physical exercise is my great mental health tool If people were really aware, we'd all be crazy in the gym."

According to the criteria of The Trust Project

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