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Fitness: Workouts

Woman meditating in exotic forest

The Ultimate Meditation Guide: Here's How To Get Started With Mindfulness Meditation

Here's the ultimate guide to mindfulness meditation with Niraj Shah, founder of Meditation: Unlocked, and friend of Innermost. Niraj explains why meditation is becoming increasingly popular especially in recent years on the back of a rise in stress and anxiety, and how you can get started.
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How To Handle A Stitch: What Are The Causes And Remedies?

How To Handle A Stitch: What Are The Causes And Remedies?

We’ve all had them, but when you really think about it, what is a stitch? In medical terms, a stitch is referred to as exercise-related transient abdominal pain (ETAP) and describes an abdominal pain that is most commonly brought on by exertion and physical activity. Here's how to avoid them.
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The Gym-Proof Skincare and Beauty Products For Your Skin

The Gym-Proof Skincare and Beauty Products For Your Skin

We've all been told not to wear makeup to the gym. But if you just want that extra little confidence boost, check out these top gym-proof beauty hacks.
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What is Muay Thai Boxing? With BXR London

What is Muay Thai Boxing? With BXR London

Muay Thai training. It requires a whole lot of discipline, strength and agility. The Power Booster can help you with that. But what actually is it, and what does Muay Thai training involve?
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Social Shout Out: October

Social Shout Out: October

Whether you're a protein smoothie connoisseur or you can't live without your daily nootropic capsules, we feel the love every time you share some Innermost on your Instagram. Here's a few of our favourite posts this month. Be sure to tag @liveinnermost with the hashtag #innermost on your Instagram posts and stories for the chance to get a shoutout in next month's roundup.  
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Innermost protein shakes recommendations

What's The Right Protein For Me? Selecting Your Perfect Supplement

Wondering how to choose a protein powder? Looking to start drinking protein shakes to maximise your physical and mental wellness? Great! But it can be a confusing thing to work out which of our protein blends is right for you. Let us help you choose.
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Growth And Goals With Innermost Insider Amy Costello

Growth And Goals With Innermost Insider Amy Costello

Hi Amy! Can you tell us a bit about how you got into your fitness journey? Hey my Innermost faves! I was always involved in sports at school and loved running, but it was on my travels to Sydney, Australia, that my passion for fitness as a real, positive, daily part of my life, kicked off. I love the lifestyle in Sydney. Everyone is really invested in their health and fitness and that fuelled me to get my Personal Training qualification and start going to the gym (I’d never stepped foot in a gym before this!), where I learnt absolutely everything I could about functional and resistance training. I read books, I watched technique videos, and I put all of it into practice in my own training and programming. But this was just the beginning! How did your passion for fitness begin to translate into your full-time job? Whilst living in Australia, I met Mike, who is now my fiancé (woo) and my business partner in the fitness empire we are building!  It actually started when my Aussie visa was due to expire, and we were game-planning ways that we could stay together and avoid doing the long-distance relationship thing. At the time I was coaching at an F45 studio in Sydney, and after a bit of research, we realised there was only one F45 studio in London - so Mike got thinking - why don’t we see if we can open one!  It then all happened very fast - within a couple of months we had signed with F45 to open our own studio, had packed our bags and were moving to London. 4.5 years later and we've built an incredible member base and community at F45 Tottenham Court Road, and also launched our own fitness retreat company, Salt Escapes, where we run fitness holidays at various beautiful destinations around the world!  View this post on Instagram A post shared by AMY COSTELLO (@amykcostello) What was more challenging, opening your F45 Studio or launching Salt Escapes?  I would have to say F45. It was our first business so there was a lot to learn and a lot to prove. We made a heap of mistakes and knew next to nothing about business, but we worked our little asses off to build our gym into what it is today.  When we launched Salt Escapes, we already had an engaged, interested customer base in our clients at the gym, so it wasn’t SO terrifying to launch! Also, with it being our own brand and company, there were no limitations like with F45. Instead we were free to branch out, be adventurous and see what works. This is how we like to do things! How has your business evolved through lockdown?  Wow, it’s been a testing year. We lost a lot of members throughout the past year. Being located in central London was a huge advantage for the first few years of business, but when lockdown hit, everyone just disappeared!  It’s almost as though we’ve had the chance to start from scratch, which has meant we’ve had the opportunity to re-evaluate everything from our finances, processes and sales strategies, to our membership offering and client-relationships.  From that perspective (and ONLY that perspective), it’s been great for us. We’ve been given the opportunity to build our business back stronger. Nine months of closure allows you to do a lot of reflecting.  How have you personally evolved throughout the last year?  Well I’ve managed to avoid packing it all in and moving to a tiny island in the middle of nowhere - does that count?!  Haha, no but seriously - I guess for me, it’s been the year I’ve actually understood what it means to look after your mental health. It’s been a really challenging year to own a gym and a travel business, and my sleep and mental health has taken a battering.  Realising the importance of “self-care” (sounds cheesy, but it’s a whole vibe) has been a game-changer. For me, it’s walks in the park, my daily 10 minute Calm, switching my phone to Do Not Disturb, and prioritising learning (books, podcasts, journals).  View this post on Instagram A post shared by AMY COSTELLO (@amykcostello) What does the word ‘growth’ mean to you? Aside from #gains? Ha.  In the past couple of years - Mike and I have started saying to each other, and our team, “we like solutions, not problems”. Look, in work, training, life, there are always going to be problems, difficult people, and tough days. I used to obsess over the problems to the point they’d keep me awake at night. Now the minute a problem arises, I start thinking about the solution. Because there’s always a solution if you look hard enough, so what’s the point in stressing over things you have the power to do something about?  For me - that’s growth. Pushing forward, maintaining a solution-driven outlook whatever is thrown at you, and working out how to move past problems - adapt, reflect, learn.  How do you push past plateaus? I think the most important thing is that you recognise you’ve hit a plateau. Whatever it is you’re trying to change, be it weight loss, muscle gain, fitness levels, or whether it applies to work and productivity. I love to track everything. I write down all of my workouts, including the reps I’ve done, the weights I’m lifting, and even notes about how I felt during and after the session. This helps me clearly see when I’ve plateaued in my training, and encourages me to then reassess my goals and make a plan to push forward.  There are so many ways to mix things up. If it’s a training plateau, maybe try hitting the gym with a friend, trying out a different class, or getting a PT for a few sessions to give you some fresh ideas and perspective.  What aspect of your life do you struggle to develop most?  For me, it’s definitely finding balance. Running two businesses doesn’t usually allow for much down time, especially as I work with my fiancé, which means that we’re always either at work or talking about work. I really love working for myself, but it’s definitely had a big effect on my social life. Any 'time off' I do get, I usually feel like I just want to chill out alone. I definitely find it a struggle to maintain or build more meaningful friendships these days. Don’t get me wrong - I have a whole heap of wonderful people in my life - I’m just not that hot on messaging back or letting my hair down and going for a night out these days.  View this post on Instagram A post shared by AMY COSTELLO (@amykcostello) Do you set yourself goals? How do you make sure you achieve them? All the time! But I read a great book recently, Atomic Habits by James Clear, which taught me about the importance of goals that are specific and actionable. He says goals are good for setting direction, but systems are best for making progress. I can resonate with this from my own experiences, and from watching so many clients set themselves goals, and then feel like they’ve ‘failed' because they’ve been so focused on the end goal, as opposed to making small, actionable, daily changes to get them there.  So for example, a small goal of mine at the moment is to drink more water as I’m generally pretty bad at this. I’m making this a habit by setting out my bottle of water before I go to bed each night, so I see it first thing in the morning. I tell myself I can’t leave the house for work until I’ve had 600ml water. I also use a water tracker app, which sends me little push notifications throughout the day. System in place, and so far it’s working and I feel great!  What is your greatest life accomplishment? It’s got to be building Salt Escapes. Mike and I have been on the same page since we met. We wanted to create a life where we could work for ourselves and travel the world. We’ve achieved that with Salt Escapes, and there’s a lot more to come!  On top of that, I don’t think there’s any greater feeling than being in a beautiful part of the world, with a bunch of amazing people who have just had the week of their lives, and have been inspired beyond measure, and realising that you made that happen.  What’s one goal you’re going for now? Work goal: Building my businesses back up in a post-pandemic world. We’ve got 9 Salt Escapes trips on the schedule for this year and I’m going to do everything in my power to make them all happen. I just need Boris to play ball!  Personal goal: Mike and I want to buy our first house by the beach. It’s definitely a longer term goal, but everything in our foreseeable future is now driven by this end goal. We’re focused on a future of beach walks, BBQs and puppies!  What are the benefits of having a growth mindset? The opportunities! Personally, I didn’t do too well at school. I didn’t get the point of learning for the sake of learning. But I’m pretty proud of the fact that through hard work, applied knowledge and a lot of determination as an adult. I now own two businesses, work for myself and get to travel the world.  Natural talent or academic intelligence is one thing, but a growth mindset allows you to experience success, build resilience and overcome challenges, all through a simple shift in your perspective.  To keep up with Amy, follow her on Instagram and on Salt Escapes. 
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Discover Pilates for Men With Opus x Innermost

Discover Pilates for Men With Opus x Innermost

You guessed it- it's partner time. Introducing Opus. Here at Innermost, we work with Opus due to their strong and innovative approach to exercise, nutrition and wellness. Based in Notting Hill, London, Opus offer a range of services and products to inspire fitness fanatics everywhere to push themselves to be their best with every single workout. They also love Pilates. And stock some of our award-winning products such as The Fit Protein. We got together with the team to discuss all things Pilates for men, check it out! Introducing: Pilates for men  "Pilates. It's my answer to everything nowadays" says reformer Pilates personal trainer Jade. "I believe it should form part of everyone’s basic training. But as a Pilates instructor for the last 7 years, I have wondered why are so few men doing Pilates?" Jade went on to state that when she asks men why they haven't tried out Pilates, she gets one of three reasons... Pilates is for women Pilates was actually developed by a man, Joseph Pilates (hence the name). He was a boxer, circus performer and body builder in his early life. Fast forward 100 years later, Pilates has grabbed the attention of some of the top athletes around the world. From basketballer’s, Lebron James and the late Kobe Bryant; top golfer Tiger Woods; Tennis champion Andy Murray and footballer David Beckham. Pilates is stretching, so it's super easy Pilates can be adapted to suit the needs of every individual. It can be tailored towards increased performance, increased mental focus, injury rehabilitation, specific sporting activities or general everyday lifestyle improvement. A good trainer understands the level required for each person, and accordingly make the sessions easier or harder - and trust me, they can be hard! Pilates is only used for injury rehabilitation Yes, Pilates is a great tool for rehabilitation, but also for prevention. As humans, it’s natural for us to find ourselves in certain postures for long periods of time (think sitting at desks or manual jobs which require repetitive lifting or carrying), and these can result in overusing specific muscles. If this continues, over time the pathway is often acute or chronic injuries. Pilates is one of the perfect ways to maintain balance through our various muscles. So, with so many men still to try their hand at Pilates, here are six reasons why I think men should be signing up for classes... Fix your posture  According to a recent study from Arthritis Research UK around 5.5 million people are living with back pain - and that's in England alone! By their very nature, Pilates exercises promote changes in habitual posture, and we know that this can have a direct link to back pain. ‘Good’ posture involves holding our bodies in such a way that any strain or tension is balanced between our muscles and supportive structures. Pilates exercises help to do just that, they rebalance the musculoskeletal system and re-train movement patterns. Improve your spinal health for every day life Our spine gives the body structure and support; and the movement, stability and alignment of the spine is an essential focus in Pilates. The exercises focus on developing a healthy spine which is able to move in all six directions without restriction (although this can take some time!). Control and discipline for your mental health In November 2020, The Mental Health Foundation published that nearly 6000 suicides were recorded in Great Britain in 2017. Of these, 75% were men. The principles of Pilates are breath, control, concentration, centre, precision and flow - all of which can take you out of your body and create a sense of focus and calm. If we create the right environment, we can retrain the brain into better thought patterns and help OPUS clients to feel good about themselves. Deep breathing techniques in Pilates brings a meditative aspect to training, which helps us to destress. Jade and Opus want to educate their clients to use correct and safe form, leaving no part of the body unattended - and breathing is a large part of it. Introduce movements to suit all training  As a Pilates instructor and personal trainer, Jade explained that a great future is seeing everybody using elements of Pilates in their basic training for, well, everything. The OPUS team stated that by understanding our natural biomechanics at a deeper level, we can increase everyday movement quality and physical performance quicker - and Pilates is the key ingredient. Achieve better core and hip mobility  The ‘core’ muscles are known as the “powerhouse” in the Pilates world. That is the epicentre of our bodies which is where many of our movements are generated. A strong powerhouse helps us to control the pelvis and spine while the limbs move. Pilates exercises help us to focus on deep abdominal strengthening which is too often missed in general training. Lifting weights, running or picking up our kids requires strong hips and shoulders, and Pilates is the perfect way to reach optimal function around these joints, too! Take advantage of the strength benefits for sports  As mentioned above, Pilates now plays a huge role in elite sports. Whether you are a gymnast, tennis player or a runner, Pilates can improve specific biomechanical movements by ensuring correct firing patterns between muscles. Developing strength in our deeper muscles and training multi-directional movements means that the exercises can transfer over to our favourite sports. Summary Pilates at OPUS isn’t Pilates in its purest form. Our classes are dynamic in nature and focus on building deep strength with higher volume and multiple sets on each muscle group. Our carefully curated classes are a nod to classical Pilates, with strength techniques thrown into the mix for a more rounded workout. Alongside our sequenced exercises, an energetic playlist is a must for us and will feature in every session!
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The 5 Best Yoga Poses To Start Your Day With Revealed

The 5 Best Yoga Poses To Start Your Day With Revealed

Creating a morning yoga routine is a great way to set aside some time for yourself before the hectic day begins. Maybe you're trying to increase your flexibility or add mindfulness to your mornings. Whatever the reason, here are the five best yoga poses to start your day with... 
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5 Wellness Tools To Help Us All Through The Colder Weather

5 Wellness Tools To Help Us All Through The Colder Weather

Winter is here. And with it comes the annual assault on our wellness that long, dark days bring. We've assembled some of the best winter wellness tools in the Innermost toolbox to help you thrive during the coldest months of the year.
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Woman staring into camera in the snow

Being Cold Could Boost Your Immune System And Help You Lose Weight: Here’s How

Do you hate to shiver, detest the winter, dread the snow? We hate to be the bearers of bad news, but the cold is very good for you. Cold exposure and your immune system actually have a very positive relationship. Here's how...
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How To Warm Up: 5 Steps For The Perfect Routine

How To Warm Up: 5 Steps For The Perfect Routine

So that you’ve got no excuse when it comes to stretching before exercise and knowing how to warm up properly (as we know it can be tempting to skip out here when you’re low on time or motivation) here’s our step-by-step guide on stretching before exercise.
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Professional swimmer

How To Swim Like A Pro: Tips For Swimming Faster

Swimming is one of the most popular forms of exercise out there - but it's also one of the easiest to make mistakes in. Here, you'll learn how to improve your swimming technique, go faster and cut through the water like the dolphin you are.
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PLAYLISTS

Adam Husler Workout Playlist

Adam Husler Workout Playlist

 Adam is one of the leading yoga teachers in London. When we asked him to create a workout playlist, he came up with a deeply soulful mix of tracks that won't fail to get a smile...
Claire Fountain Workout Playlist

Claire Fountain Workout Playlist

 Claire knows yoga. Claire also knows music. Here's her selection of workout songs compiled just for Innermost.health
Bethany Duckworth Workout Playlist

Bethany Duckworth Workout Playlist

 Bethany knows a good track when she hears one. Buckle up and get this workout playlist into your ears pronto.
Dan Morgan Workout Playlist

Dan Morgan Workout Playlist

 Dan getting zen on the decks. Here's his playlist for your next yoga session or if you need to kick back and drift away.
Elisa Rossi Workout Playlist

Elisa Rossi Workout Playlist

 Elisa's most comfortable creating works of art in the kitchen. Here are the songs that help her do just that.