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Innermost Recommends: August 2020

25th August 2020

Health Life

25th August 2020

By Innermost

This month at Innermost, we’ve been thinking all about the idea of performance; what it means, what we can do to boost ours, and who inspires us when it comes to performance whether mentally or physically. We decided we wanted to dive deep into this topic as it’s something you guys told us you wanted to know more about. With books, TV shows, and more, we've found some amazing advice and life lessons. We love sharing our finds with the Innermost community, so without further ado here’s what we got up to in August to learn all about performance and beyond.

Reading...

Thinking, Fast and Slow by Daniel Kahneman

“Nobel Prize winner Daniel Kahneman unravels the intricate irrationalities of the human mind in a bid to offer guidance on how we can recognise and take control of them before they lead to poor decision-making. This book is completely fascinating, and relevant to anyone that's ever thought ‘I'll do it tomorrow’.”  - Catherine

Clothes… and other things that matter

“This semi-autobiographical book by the ex-editor of British Vogue, Alexandra Shulman, takes readers through the journey of her life, as told through the themes of different items of clothing. Witty, funny and reminiscent, we get a peek into what life is like at the helm of one of the biggest publications in the world while juggling marriage, kids and all the ups and downs of normal life.” - Robyn


Get Your Sh*t Together by Sarah Knight

“Sometimes, I have so many things on my mind; goals, needs, wants and it all gets lost in a jumble. I end up doing nothing. This book is a humorous, practical guide on just going for it so that you can do your best in life.” - Allison 

Jog On: How Running Saved My Life by Bella Mackie

“I think it goes without saying performance isn’t just down to physical capabilities but also mindset and mental wellbeing. Bella Mackie manages to align the two perfectly. She examines through her own personal experiences how our mental health can not only impact but enhance our performance. And it even got a non-runner such as myself out running.” - Grace


Influencer: Science and Practice by Robert Cialdini

“This fascinating book by Robert Cialdini combines engaging narrative style with scholarly research. Cialdini brings together evidence from his work as a salesperson, fundraiser, advertiser and more, to present us with the tactics that companies use to get us to say ‘yes’. Great for anyone interested in business and psychology. ” - Shiv

Shoe Dog: A Memoir by the Creator of Nike by Phil Knight

“This book’s all about how one man transformed The Swoosh into a $30 billion company. It has a raw depiction of his hardships along the way, combated by an endless strive for success and a strong vision. A super inspiring read!” - Caitlin

Watching...

Succession

“I just started watching this award-winning series and I’m absolutely obsessed. The series focuses on the fictional New York-based Roy family who run one of the biggest media companies in the world. It follows all the highs and lows of their family dramas as the different members vye for power in their media empire.” - Robyn 

Homecoming: A Film By Beyonce

“I think this is a great, topical watch right now, as it’s a part of the BLM collection on Netflix. As such an iconic performer, it's so interesting to see what goes into such a massive performance, right from the creative process to actually executing it.” - Allison


Selling Sunset

“This Netflix hit is everything you'd ever want from a reality series. LA luxury real estate, drama, and designer clothing, driven by seven alpha women fighting their way to the top. Totally obsessed.” - Caitlin

When We Were Kings

“This documentary film directed by Leon Gast traces the journey of the famous championship match fought by Muhammad Ali and George Foreman in 1974. It took Gast 22 years to edit and finance the documentary before it was eventually released, and it’s a worthwhile watch for what it can teach us about being at peak physical performance.” - Shiv

Home Game 

“I’ve been loving this docuseries on Netflix. Each episode takes you to a different corner of the world where you can find unique, dangerous and totally random sports based in cultural history. A highlight of mine is the Freediving episode - nerves of steel!”  - Grace


Brown Girls Do It Too

“Technically listening not watching, but this winner of Podcast of The Year at the 2020 British Podcast Awards is a gloriously frank discussion of everything sex and relationships, hosted by three hilarious women who were tired of the lack of sex positive discussion and representation available for women in Asian communities.” - Catherine

Doing...

Rock-climbing

“Some friends and I have been hitting the walls now that a few climbing centres are open again. It's such a good way to work your body and mind at the same time, and it's super social too. Followed by a mandatory refuel brunch of course…” - Catherine

Learning a new language

“I’ve been learning some new languages on the language app, Duolingo. It keeps my brain active and performing at its best, but it’s also fun to compete with others learning the same language as you. And you can add friends to see what they’re up to as well.” - Robyn

Early morning workouts

“I've been waking up early to workout rather than waiting until the end of the day. It sounds like such a simple recommendation, but I'm finding that I'm so focused and performing much better not only during exercise, but throughout the day because of it.” - Allison

Training myself to not snooze my alarm 

“I’ve been reading a lot of material recently around best sleep practices and slowly cutting down on my unhealthy ways. I used to be a serial snoozer, up to two hours each morning, and now I've noticed my head is much clearer and I feel energised for the day.” - Caitlin

Dynamic reformer pilates 

“I’ve definitely started to see the toll that working from home and a lack of access to a gym/studio has had on my body, and in particular my posture. Getting back into some reformer classes has been great at getting my body feeling aligned again.” - Grace

That's all for August. But if you can't wait until September and want to see what we got up to last month in July, check it out here. 

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Other Insights

How to Beat Imposter Syndrome, According to Experts

How to Beat Imposter Syndrome, According to Experts

Do you ever feel like a fraud at work? Or worry that people won’t love the ‘real’ you? Even when you have evidence that suggests none of the above is true? Then, you could be experiencing imposter syndrome - and, you’re not the only one.  Research shows imposter syndrome is a universal struggle with one review finding that up to 82% of people could be experiencing imposter syndrome and suffer from anxiety, burnout and exhaustion because of it. While imposter syndrome can feel deflating and challenging, the good news is that there are steps you can take to overcome self-doubt and boost self-confidence, so you stop holding yourself back from reaching your full potential To help you leave imposter syndrome behind for good, we spoke to two experts to bring you everything you need to know including how to spot it and how to beat it.  What Is Imposter Syndrome? “Imposter syndrome is the overwhelming feeling of self-doubt or fear of being exposed as a ‘fraud’,” explains Holistic Health & Wellness Coach Christina Calderwood. When we experience imposter syndrome it’s because we believe on some level that our achievements are down to luck or other factors and not our own ability, and we feel unworthy of our success. “Those with imposter syndrome worry that others will eventually uncover the ‘truth’ and see their perceived lack of skill and capability, despite evidence of their success and achievements,” Christina adds.  Signs of Imposter Syndrome Imposter syndrome can show up in different ways and may show up differently depending on the scenario you are in.  For example, imposter syndrome at work can look like questioning if your contributions are valuable and choosing to stay silent out of fear. In friendships it can look like worrying what others think of you and in romantic relationships you might feel you're undeserving of your partner's love and affection. Imposter syndrome often shows up in self-limiting thoughts and beliefs, and the stories we tell ourselves. According to Christina, some of the most common thoughts people with imposter syndrome may have include:  I don't deserve this success, I just got lucky. I'm not as smart or talented as they think I am. I'm afraid they will find out I don't know what I'm doing. I’m afraid they will see the ‘real’ me and not like me for who I really am.  I have to work harder than others to prove myself and achieve my goals. I can't make any mistakes or ask for help, or they will think I'm incompetent.  Why do we experience Imposter Syndrome “Imposter syndrome is more common than we might think and something we may experience at different stages of life,” mindset and confidence coach Francesca Nervegna tells us. With research suggesting that up to 70% of us may experience imposter syndrome in our lifetime, this fear-driven mindset can affect anyone at any time, regardless of their age, gender or profession.  There are many reasons why we may experience imposter syndrome, some of these include striving for perfectionism, our upbringing, facing a new challenge and social comparison.  “Perfectionism is another way that self-sabotage and imposter syndrome can disguise themselves,” explains Christina. “Holding ourselves to unrealistic standards and expectations stops us from going after our dreams, let alone even trying. This happens when we are afraid of failing, of being seen, feeling vulnerable or not feeling as good as others.”  The environment in which we grew up in can also lead us to strive for perfectionism and experience imposter syndrome. “People who grew up in environments with high expectations or where success was often compared to others' achievements may have internalised the belief that they need to constantly prove their worth,'' Christina adds.  Similarly, a big life change that involves taking the leap before we feel ‘ready’, such as a new job or promotion, can trigger self-doubt and feelings of imposter syndrome.  We may experience imposter syndrome when we compare ourselves to others, either those around us or on social media. “The grass may seem greener on the other side, we might think that others are better than us and start to compare ourselves to them and compete with them in our minds,” Francesca adds.  Christina echoes this: “We're constantly bombarded with messages that our worth is tied to our achievements and external validation. The pressure to meet these unrealistic standards can be overwhelming.” Christina believes that social media makes this worse by only showing us the highlights, making it seem like everyone else has got everything together while we are struggling.  Stereotypes can also lead to feelings of imposter syndrome. “Individuals from underrepresented groups may feel added pressure to succeed and represent their group positively, which can contribute to imposter syndrome,” Christina explains. “They might also face implicit or explicit biases that undermine their confidence.” How to beat Imposter Syndrome The first step to beating imposter syndrome is becoming aware of it and identifying that we have self-limiting beliefs. “Once we identify it, we are already one step ahead and we can start working on it,” Francesca explains.  Acknowledge your feelings To start identifying your limiting beliefs and find clarity around why these thoughts or feelings are coming up, Francesca suggests journaling. Once you identify your negative thoughts and the beliefs that fuel them, you can start to work on overcoming them.  Christina suggests using a technique called cognitive reframing, which involves replacing your negative thoughts with more positive and realistic ones.  This could include something like:  I deserve this success because I worked hard for it and I have the right skills and qualifications.  I don't have to know everything, no one does. I can learn from my mistakes and ask for help when I need it. I deserve love and a fulfilling relationship because I offer kindness, respect, and genuine care. I don’t need to be perfect in a relationship; no one is. Celebrate your achievements No matter how big or small, taking time to reflect on your accomplishments and celebrating your achievements will help to shift your mindset and reduce feelings of imposter syndrome. “Create a folder where you list down any positive feedback, milestones and accomplishments, or keep a journal with your successes, big & small. Come back to them whenever self-doubt creeps in,” Christina advises.  Share your experiences Opening up to trusted friends about your experiences may help you to feel less alone, and connect with others around you who are also experiencing imposter syndrome. “Sometimes, just hearing others say they’ve felt the same way can be incredibly validating.” Christina says.  Challenge negative thoughts Whenever you catch yourself thinking a negative thought, such as ‘I’m not good enough’, counter it with evidence that shows you it’s untrue. “Often, you’ll find that the negative thoughts are baseless and you have far more examples of why you are good enough, exactly as you are. “ Christina says.  Francesca often uses positive affirmations with her clients, to help them require their brain and replace old patterns and limiting beliefs with new ones.  “You can also use positive affirmations to rewire your brain and replace old patterns and limiting beliefs with new ones,” Francesca adds. “Your brain will believe anything that you tell it, if you are constantly affirming that you are an imposter and you are not good enough, you will keep believing it. 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?

The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. 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. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. 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. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. 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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