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New Year, New Diet?

New Year, New Diet?

The new year is here, and with it comes the inevitable question: “What’s the best diet to follow this year?” It’s an exciting thought, isn’t it? A fresh start. A chance to get fit, shed some weight, and hit reset on your health. And while the latest trends and diets promise to be “the one,” let’s take a moment to slow down and look at what really works. The Hard Truth Most diets fail not because they don’t work, but because they don’t fit into real life. Think about it. You’re pumped, you’re excited, and you’re unstoppable — for about two weeks. Then life happens. Motivation fades (statistically, most resolutions crumble by mid-January), the restrictive nature of your new plan starts to feel like a burden, and it all falls apart. Sound familiar? The issue isn’t necessarily the diet itself — it’s that most diets aren’t realistic. You don’t need to overhaul your entire lifestyle or follow extreme rules to get healthier. In fact, sometimes the simplest, most sustainable habits will give you the biggest results. But let’s not completely dismiss diets. Different approaches work for different people. So, let’s take a closer look at some of the most popular diets right now, their pros and cons, and whether they might work for you. Keto (Low Carb, High Fat) Pros: Proven to help with rapid weight loss and can regulate blood sugar levels. For those with insulin sensitivity or certain health conditions, it can be transformative. Cons: Extremely restrictive. Eliminates most carbs, which can be a nightmare if you love bread, rice, or pasta. Social situations? Awkward. Meal planning? Time-consuming. Real Talk: If you’re someone who can commit to a high-fat, low-carb diet, it’s effective. But if your idea of happiness is pizza night, Keto might feel like a punishment. Proceed with caution. Paleo (Eat Like a Caveman) Pros: Encourages whole, unprocessed foods like lean proteins, veggies, and healthy fats. It’s a good way to clean up your eating habits. Cons: Cuts out entire food groups like dairy, grains, and legumes. Goodbye peanut butter sandwiches. Real Talk: Paleo is great if you enjoy simple meals and want to avoid processed foods. But for most people, cutting out grains and dairy forever is a tall order. Intermittent Fasting (Timing Over Calories) Pros: Simplifies eating patterns and can help with weight loss without needing to obsess over calorie counting. Cons: Not ideal for those who experience energy crashes or get “hangry.” Skipping meals isn’t for everyone. Real Talk: If you thrive with structure and enjoy skipping breakfast, intermittent fasting can work. But if skipping meals leaves you cranky or fatigued, it’s probably not the best fit. Mediterranean Diet (The Gold Standard) Pros: Loads of research supports its benefits for heart health, weight maintenance, and longevity. A balanced mix of carbs, fats, and proteins makes it more sustainable long-term. Cons: It’s less trendy, which means it doesn’t always grab the spotlight. Plus, it might require some adjustments if your current diet is heavy on processed foods. Real Talk: This is less of a “diet” and more of a lifestyle change. If you’re looking for something sustainable and flexible, the Mediterranean diet is a great option. So, What’s the Answer? Forget about finding the perfect diet. The truth is the best diet is the one that works for you. Here’s the formula that never fails: Eat nutritious food in balanced portions. Move your body regularly (whatever movement you enjoy!). Prioritise sleep — the underrated superhero of health. Sustainability is key. A diet should fit into your life, not the other way around. If it feels like torture or disrupts every meal with friends or family, it’s not going to last. It’s also worth considering why you’re dieting. If you’re looking for weight loss, remember that consistency beats intensity. Healthy habits — like eating balanced meals and getting regular exercise — will take you farther than any extreme diet ever could. A Word on Motivation Here’s the catch: motivation is temporary. It’s the honeymoon phase of any resolution, but it doesn’t last. What does last is routine. Building habits that work for you — not against you — is the real secret to success. No single diet is the holy grail. The truth is that most diets will work if you stick to them. The challenge is finding something that fits into your life seamlessly. That’s why it’s better to focus on balance and habits rather than perfection. My Diet Advice for 2025 Diets can be useful tools, but they’re not magic. Start small. Incorporate more whole foods and keep your portions in check. Move your body in a way that feels good — not as punishment, but as celebration. And don’t underestimate the power of great sleep. There’s no shame in trying a trendy diet if it motivates you to kickstart your health journey. Just remember, a diet is a tool, not a magic solution. If it doesn’t fit your lifestyle, it’s not you failing — it’s the diet and don’t beat yourself up about it. Focus on building habits you can stick with and remember that health isn’t a sprint, it’s a marathon.
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Dubai Fitness Challenge

How Innermost Can Help You Conquer the Dubai Fitness Challenge

With the end of the year fast approaching, it’s time to lace up those running shoes and get your bikes ready for your daily 30 minutes. The Dubai Fitness Challenge is back. With rising sedentary lifestyles leading to a plight in global physical and mental wellbeing, our main goal at Innermost has always been to use a science-backed approach to empower individuals to live their healthiest lives. The Dubai Fitness Challenge (also known as the 30x30 challenge) aligns perfectly with this mission. It encourages individuals to prioritise wellbeing through a combination of regular physical activity, a balanced diet, and targeted supplementation. This has the goal of helping people achieve optimal health and vitality. But let's track back. For those not in the loop, what exactly is the Dubai fitness challenge? What is the Dubai Fitness Challenge? The Dubai 30x30 Challenge is a month-long initiative from October 26th to November 24th that aims to encourage a healthier lifestyle among Dubai residents. First launched in 2017 by His Highness Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum, this challenge encourages participants to commit to 30 minutes of exercise for 30 consecutive days. The Challenge offers a variety of group activities that take place throughout the city, catering to all fitness levels. Some of the more popular activities are: Running Cycling Paddleboarding Swimming Pilates Through this event, Dubai aims to transform into one of the most physically active cities in the world, promoting a culture of health and wellness. The growing popularity and success has not only seen the challenge become a major event on the Dubai annual calendar, but individuals from all over the globe will take on the challenge this year. Whether you are a seasoned gym goer or just starting your fitness journey, taking part in the 30x30 challenge is a great way to improve your physical and mental health. Benefits of partaking in the Dubai Fitness Challenge Before deciding to take part in the Dubai Fitness Challenge, it’s important to understand just how 30 minutes of exercise can greatly improve both physical and mental wellbeing: Improved physical health Time is precious - and while it might not seem like much, even just 30 minutes of exercise a day can do wonders for your physical health. Studies show that even short amounts of consistent, “moderate physical activity” can halve the risk of heart disease. Regular 30 x 30 workouts are also a great way to burn calories and boost metabolism as well as build muscle and endurance. Weight-bearing workouts like running and weightlifting also strengthen bone health and reduce the chance of performance injuries. A pretty good list of benefits if you ask us. Improved mental health When it comes to individual health and fitness, Innermost firmly believes that mental wellbeing plays a role just as important as physical health. So how can the Dubai Fitness Challenge enhance wellbeing? Well, studies show that even a short workout each day reduces the release of our stress hormones called cortisol and triggers the release of feel-good chemicals known as endorphins. The International Journal of Innovative Research in Engineering & Management highlights that Exercising for 30 minutes a day can immediately increase mood through greater self-image and confidence. Add to this the community vibe that comes with the 30x30 challenge, and you’ve got yourself the added motivation and support to smash your workout. Lifestyle improvements Last but not least, the Dubai Fitness Challenge can lead participants to develop healthy habits that can last a lifetime. Regular physical activity can boost energy levels, improve sleep quality, and enhance overall wellbeing. Moreover, it can inspire individuals to make healthier choices in their diet and lifestyle. Tips to success in the Dubai Fitness Challenge It all sounds so simple, right? Well before starting your 30x30 journey it’s important to understand just how you can best set yourself up to succeed in the challenge. Below we have included a few of our top tips to ensure you get the most out of the 30 days. Set personal achievable goals Our key tip to get the most out of the challenge? Take on the challenge with a focus on yourself and what you want to achieve. There is no motivation killer greater than setting yourself an impossible goal and falling at the first hurdle. Look to set up a personalised training plan with a focus on workouts you enjoy and set individual goals for yourself that are difficult but achievable. Help your body along the way For great consistent workouts over the 30 days, it’s important to fuel your body correctly. Your body is your vehicle right and you must fuel it properly. Hydration and diet – A healthy diet and hydration during the 30x30 will play a fundamental part in success. Consider plenty of water as well as high-energy foods and healthy fats. Just some of the benefits will be improved energy levels, greater ability to regulate body temperature and better joint lubrication, aiding in faster recovery. Workout supplements – In addition to a balanced diet, supplements can enhance your training performance during the pre-workout, post-workout and workout stages of exercise. Consider our collection of innermost protein supplements, energy boosters and nootropic capsules. Optimal Sleep – While pre-workout routines are important, it’s also important to prioritise sleep, to optimise your body's ability to recover, grow, and perform at its peak. Around 7-9 hours of sleep are recommended by the Mayo Clinic. Celebrate success Again, it might sound simple, but just remember to celebrate your successes – no matter how small.  This will help you maintain a positive mindset and fuel your momentum throughout the challenge. The best way to achieve this is to break down larger goals into smaller, achievable milestones to create a sense of accomplishment. Reward yourself with something you enjoy, such as a new workout outfit or a relaxing massage. Why Innermost products are the perfect partner for the Dubai Fitness Challenge The Energy Booster Innermost The Energy Booster is the ideal supplement to fuel your fitness journey during the 30x30 challenge. This powerful formula is designed to provide sustained energy, enhance performance, and accelerate recovery. The Power Booster Innermost’s The Power Booster is also a key supplement of choice as the pure creatine monohydrate formula is designed to increase your strength, power, and endurance, helping you push your limits and achieve your fitness goals. The Recover Capsules With so many workouts within the month, rest and recovery are key to preventing injury. Innermost’s The Recover Capsules contain research-backed ingredients that support the recovery process, reduce inflammation, and regulate hormone activity allowing you to hit your peak with every workout.
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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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Striving For Peak Performance? Treatments To Give You An Athletic Edge

Striving For Peak Performance? Treatments To Give You An Athletic Edge

Are you trying to shave a few seconds off your race time, deepen those yoga stretches, or hit a new personal best at the gym? Even with a solid training routine, it can sometimes feel like your full potential is just out of reach. That’s why we’ve partnered up with Urban, the UK’s leading home massage app, to find out the best three treatments that will push your athletic performance to the next level.  1. Deep tissue massage What does deep tissue massage do? The treatment that eases away knots to free up movement.  Did you know relieving muscle tension may be the key to improving your performance? Deep tissue massage uses kneading motions to release knots and stiffness across your body, leaving you with a greater range of motion. This helps you to reach higher, twist deeper and move more fluidly than before, making it ideal for avid golfers, rock climbers, tennis players and yogis alike.  You should expect a medium-firm pressure that gradually gets stronger, with the therapist using their elbows, fists, forearms and knuckles to break down tension deep in your muscles. Athletic edge: improves flexibility “Eva’s deep tissue massage certainly did the trick. Loosened my stiff muscles prior to a two-day golf tournament. Polite, efficient and informative, Eva was certainly a good choice of therapist.” Review for a 90-minute deep tissue massage with Eva K. Book a deep tissue massage  2. Sports massage All the benefits of a deep tissue massage, while targeting sport-specific aches and pains.  Lingering injuries can stop you from performing your best, but sometimes you’ve gotten so used to that familiar ache you don’t do anything about it. Sports massage is the perfect way to pinpoint and address any sports-related injuries, so you can recover faster and increase your capability. What does a sport massage do? Sports massage uses a variety of techniques with a firm pressure to re-oxygenate tired muscles and release built-up tension. Your therapist will also work with you to create a wider recovery plan and get those niggling injuries under control.  Whether you're dealing with a frozen shoulder, knee pain, shin splints, trapped nerves or general discomfort from exercise, a sports massage is the treatment for you. Athletic edge: speeds up recovery “Effective and targeted treatment for mid-marathon training strain. Tihamer’s knowledge and practical suggestions are a great help for me moving forward with my training.” Review for a 60-minute sports massage with Tihamer K. Book a sports massage 3. Relaxing massage A soothing massage, helping you to de-stress and refocus.  Research published in the National Institutes of Health shows that mental fatigue can reduce physical endurance by up to 20%. This means that poor mental health doesn’t just impact your wellbeing - it also hinders your athletic performance. A relaxing massage is designed to calm both your mind and body, helping to lower cortisol levels (the stress hormone) and promote a feeling of tranquility.  What happens at a relaxation massage? With gentle pressure and smooth, flowing strokes, this treatment offers a serene and restorative experience. Combine your massage with deep breathing, a playlist of your choice and scented candles for added relaxation.  Athletic edge: clears mental clutter  “As a highly competitive triathlete (Olympic - sub 2h30m, Half Ironman - c. 6 hours) massage is a crucial part of my training regime. Massages will greatly improve my recovery and give me that extra edge over my competitors. I have already seen improvements in my 100m swimming splits… I can’t wait for my next massage.” Review for a 60-minute relaxing massage. Book a relaxing massage Ready to reach your peak? Use code INNERMOSTBLOG10 for 10% off your first Urban treatment.
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