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How to Set Goals And Achieve Them, With Courtney Smalley

3rd March 2023

Community Fitness Life

3rd March 2023

By Innermost

We sat down with Innermost Insider, Fitness Coach and Theatre Performer Courtney, to discuss the importance of recognising our own achievements, how to set goals, and celebrating ourselves and those around us.

Hey Courtney! Can you introduce yourself to our readers?

Hey there beautiful people! My names Courtney and I am an online fitness coach and professional theatre performer currently living in South Wales. 

How did you become an Innermost Insider and what’s your goal as an ambassador for the brand?

I have been following Innermost on social media for a while and became a big fan of their products and outlook towards health and fitness. As an Insider I aim to share with others their amazing products and helpful knowledge and insights of the fitness industry. 

Our topic this month is Women’s Achievement. What does achievement mean to you and how does it play a part in your life? 

Achievement plays a huge part in my life. I am constantly setting myself new goals to hit and new adventures to conquer. To me achievement means being happy with the world you have created around you. You have the ability to choose your own path in life and achieve what you want. It is an amazing opportunity to have, so make the most of it!

What do you consider your greatest achievement(s) so far?

My greatest achievement so far has to be that I have never stopped chasing my dreams and working hard. I am so passionate about what I do and I am in love with the fact that I have found this passion in my life.

How do you go about setting goals in order to achieve your goals?

When it comes to setting my personal goals, I always make sure they are achievable and maintainable within my lifestyle. There’s no point setting yourself up to fail team, trust me! I write these goals down in a book (I love stationery), so I can keep referring back to them, especially when I’m feeling less motivated. Keeping accountable for my actions and journey throughout plays a huge part when progressing towards my goals. At the end of the week/month/year, I love looking back at my journey so far, and seeing all the goals and achievements I’ve hit throughout that time. It only makes me want to work harder and achieve more!

Why do you think it is important to celebrate achievement (specifically as a woman)?

Celebrating yourself and your achievements can only have a positive effect on your future and your journey in life, so let’s celebrate together! It’s going to help boost your confidence and self-esteem, and please never think that celebrating yourself is selfish... it’s self love and self care. As women we have been given so many more amazing opportunities over the past few years, so we MUST make the most and enjoy every minute of that. Let’s celebrate ourselves and what we have been given the ability to achieve in this world!

What advice would you give to others about setting goals and achieving them?

The biggest bit of advice I can give you when setting goals and working to achieve them is BELIEVE IN YOURSELF! You have to believe you can do this, and you have to be doing it for the right reasons also. Every goal you set should benefit you and create a more positive lifestyle.. if it doesn’t then it’s time to rethink.

How do you go about dealing with failure? And what advice would you give to others for overcoming setbacks?

Failure is never easy to take, but I do believe that everything happens for a reason. Either it’s not meant to be right now, or there’s a lesson to be learnt somewhere. Instead of taking failure as a negative, I try to turn it into a positive and learn from it (I won’t lie, sometimes this it is harder than others). But I try to think ‘what could I have done differently?’, ‘did I approach it the best I could?’, ‘is there a lesson here I must learn here?’.

If you’re overcoming a setback right now, please don’t lose hope or faith in yourself. YOU HAVE GOT THIS. When putting your mind to something you are capable of almost anything, so please don’t let this moment right now define the rest of your journey in this world. You are stronger than you think, you are more powerful than you think. I believe in you... believe in yourself too!

What are you aiming to achieve this year?

This year I aim to keep growing my online coaching business and help women across the UK reach their ultimate health and fitness goals, creating a perfectly balanced lifestyle. I want to make decisions that are going to benefit myself and my future, and trust myself throughout the entire process.

What Innermost product(s) have you been loving recently? 

I am a HUGE fan of The Fit Protein in Vanilla!! I have been using it since the beginning of time and love how creamy and delicious it tastes. I use it in smoothies, overnight oats, porridge, pancakes... you name it and it’s in there ha!

Courtney, it’s been a pleasure chatting with you! Our final question is ... What’s your innermost desire that you’re hoping comes true this year?

Innermost desire this year... okay that is a question! My innermost desire this year is to make the best decisions for me and take more time for myself. It’s easy to get caught up in a world that’s running 100mph, but this year I refuse to do that and instead I’m taking full control.

Thanks Courtney, that's a wrap! To keep up with Courtney, check out her Instagram or book onto a program with her via the Keeping Fit With Courtney platform.

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How to Beat Imposter Syndrome, According to Experts

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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?

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. 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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. 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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