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Bethany Duckworth / Q&A

12th April 2017

Community Life

12th April 2017

By Shivraj Bassi

Bethany is an L3 personal trainer from London and someone who has supported Innermost from the very beginning. We don't forget things like that. We just had to sit down with her, ask her a bunch of questions and share her story. Take it away Bethany.

“Keeping fit has always been a therapy for me. It gives me time to think, time to challenge myself, and time to grow. A healthy lifestyle has helped me quit bad habits and improve my skin (I used to suffer from eczema), and fitness has given me a positive mental attitude that’s helped in the work place, my relationships with others and the one I have with myself. It’s given me the courage to chase my dreams, love my body and celebrate my uniqueness. My workouts usually consist of weights and cardio. I can’t tell you how many times I’ve told friends that lifting a dumbbell won’t cause you to bulk up. It's made me mored toned and leaner, while helping me feel stronger and more confident. Alongside exercise, nutrition is really important. I eat a clean but flexible diet as it’s important to treat yourself once in a while! My fitness philosophy is not to compare yourself to others or strive for a perfection that doesn’t exist. Instead, I focus on challenging myself and making progress towards goals."

Favourite Innermost products, and why?

The Strong Protein blended in a shake post-workout as the ultimate recovery aid or a serving mixed in my morning oats to help set me up for the day ahead. The Energy Booster to maximise my performance during my workout.         

What's your hustle?

I work as a photographer and graphic designer and am undergoing a course to become a certified Personal Trainer. Both vocations allow me to express myself in different ways and together help bring out the very best in me.

What do you do to maintain a healthy lifestyle?

I ensure that I look after my mental health as well as my physical health by taking time to meditate in any way I can. Our minds ultimately have control over our bodies.  If we are strong in mind, we can overcome any adversity, break boundaries and push ourselves to achieve greatness.

What does #liveinnermost mean to you?

Live your life with love, courage and integrity.

Usual breakfast?

A generous bowl of oats made with almond milk, drizzled with almond butter and topped with sunflower seeds and fresh berries.

Biggest health vice?

I love almond butter. I put it on anything I can. Spread on Rivita with sliced apple is the best. But most of the time just a jar and a spoon with suffice.

Your last workout?

Superset Sunday; my final leg session of the week. The was a high volume low weight session that included hip thrusts and deadlifts, goblet squats and kettlebell swings, cable kick backs and box jumps, curtsey lunges and a whole lot of duck walking. Stairs are not recommended after this one!

What’s on your bucket list?

I would love to visit Burma (Myanmar), the Country in which my father was born and discover more about my family heritage. I absolutely have to master a muscle up and a handstand.

Favourite inspirational quote/words?

"The truth is that there is no actual stress or anxiety in the world; it's your thoughts that create these false beliefs. You can't package stress, touch it, or see it. There are only people engaged in stressful thinking.” - Wayne Dyer.

I like to remind myself of this when it all gets a bit much. The limitations we impose upon ourselves are purely constructs of our minds. The situation is never as bad as it seems. We can unlock our true potential if we train our minds to believe in the positive and relinquish control of the negative.

See Bethany rocking it on Instagram in one of our favourite feeds to keep up to speed with (@bethany.duckworth).

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On the other hand, thanks to neuroplasticity, you can reprogram your brain to embrace more positive thoughts and, in turn, boost your confidence.” Shift to a growth mindset Beating imposter syndrome is all about shifting your mindset from striving for perfectionism to embracing growth. “If you are ready to stop self-sabotaging and stop letting your internal dialogue make you feel like an imposter you are going to have to let yourself be imperfect,” says Chrsitna. She adds: “Understand that mistakes and failures are part of life and a fundamental part of the learning process. Remember, courage comes first, confidence follows.”
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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?

From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?

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So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. 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Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. 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The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions!
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