icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

Have You Tried Kimberly Dematteo's 30 Day Flexibility Challenge?

12th July 2021

12th July 2021

By Shivraj Bassi

Hi Innermost HQ! Kimberly here.

So many people research around how to be more flexible, due to benefits such as increased body-positivity, greater performance and boosted energy levels.

So, In an effort to introduce you to yoga, I’ve created this 30 day flexibility challenge! Whether you’ve been practicing for years or never rolled out a mat before, this challenge will get you on track to a happier, healthier routine.

Over the next 30 days, this challenge will help improve flexibility, reduce stress, burn calories, build overall strength, help with balance, and my favourite... create a sense of self-acceptance.

Kimberly Recommends

During my 30 day challenge, I'll be using Innermost's The Lean Protein superfood protein blend.

This is my protein of choice as it contains nourishing protein along with the right blend of ingredients that help metabolise fat and antioxidants to get my body rebalanced post-workout.

I'll also be using The Tone Capsules dietary booster capsules, which contain Matcha Green Tea, yerba mate and a bunch of really interesting ingredients to encourage my metabolism to burn more calories while working out.

Go for The Lean Collection and you'll have everything you need for the next 30 days.

The 30 Day Challenge

The first thing to do is determine your backbend capability. If you're new to yoga, listen to your body and don’t try to push yourself anywhere uncomfortable.

Start by lifting up into the “wheel-pose”.  Laying on your back, bend your knees bringing your heels towards your bum.  Plant your hands on the ground next to your ears, fingertips pointing towards your toes, elbows facing towards the sky. Inhale, push into your hands and feet, lifting your hips.

This is your wheel pose. Don’t judge it, just take notice and take a picture! Throughout the next 30 days we'll be working on shoulder strength and mobility as well as back-bending, so remember to photograph yourself each day to keep track of your progress.

Each week we’ll have a different pose that is geared to opening and strengthening our shoulders, spine and upper body. We ask you perform each pose routine during the week twice during your day - ideally once in the morning and once in the evening.


Week 1: Downward facing dog!

Begin in plank pose. Grounding down through your hands and balls of feet, lift your hips to the sky. This is your inverted letter V shape. Push the ground away with all 10 fingers and push your heels towards the ground. Your gaze is at your belly button (to create length in your spine), your belly is sucked in and engaged. Hold this for as long as your breath allow. Steady inhales and exhales.

Week 2: Forward fold with clasped hands!

Begin standing tall, feet wider the hip distance rooting into the ground. Clasp your hands behind your tailbone, palms touching. Pull down on an inhale. Exhale, leading with your heart, fold forward. Breathing here for 5 minutes.

Week 3: Bow pose!

Laying on your stomach, arms by your side palms facing up. Exhale bend your knees and reach for your feet. Inhale kick your feet to the back of the room still holding a strong grip with your hands. Hold 5-10 breaths and exhale while lowering down.

Week 4: Reverse table top!

Sit on the ground, bend your knees planting your feet on the ground. Plant your hands on the ground, just behind your bottom (fingertips pointing towards your feet). Lift your hips to the sky so that your body is parallel to the ground, lean your head back, breathe here, open your chest, push down through your fingers, engage your abdomen legs and glutes. Repeat for a total of 5 minutes.


You’ve completed your 30 day flexibility challenge! The final thing to do is get back into the wheel pose that you did at the start of the challenge, take a photograph and compare the new image to the image you took at the start. Notice the difference?


We want to know how you're doing before, during, and after! So tag @liveinnermost and @kimberly_yogini in your Instagram and/or Facebook posts so we can find you. Good luck!

Product Spotlight

Need Expert Advice?

Other Insights

Fun Workout Activities for Couples: Strengthen Your Bond While Getting Fit Together!
Beginners Guide to the Gym
Beginner Workout Advice Embarking on a new fitness journey can be both exciting and challenging. To get you motivated, we're here to help you understand the science and benefits of joining your local gym or fitness club and to provide you with a basis for a beginner gym workout plan to help you understand how to start working out in the gym. Benefits of getting started in the gym: Regular exercise has many benefits for both the body and mind. On the physical front, getting started at the gym and completing consistent workouts can contribute to enhanced cardiovascular health, promoting a healthy heart and aids blood circulation. Regular exercise is also great for maintaining a healthy weight, managing muscle tone, and strengthening the skeletal system.The cognitive benefits of regular exercise is equally impressive. Scientifically, physical activity of even just 10-30 minutes can stimulate the release of neurotransmitters such as endorphins, which contribute to an improved mood and reduced stress levels. Exercise is also associated with the growth of new neurons in the brain, fostering enhanced cognitive function, sharper memory, and better overall mental power. A basic beginner workout for the gym: Basic Bag Prep: Double check you’ve packed everything you need for your new gym-venture. Think: water, lock, music, towel. Cardio Warm-up (10 minutes): Start with a brisk walk, jog, or cycling to elevate your heart rate and warm up your muscles. As a little hack, this should be at a pace you still feel comfortable to talk at. Follow this up with some basic dynamic stretches, if your stuck on ideas, there’s some great programmes and YouTube content out there. The worlds your oyster! Resistance Training (20-30minutes): Try an incorporate compound exercises like squats, lunges, and bench presses for a full-body workout. Begin with bodyweight exercises if you're new to resistance training and focus on nailing technique. Cardiovascular Exercise (15 minutes): Engage in activities like running, cycling, or rowing to boost your endurance fitness. Choose activities you enjoy to make it more sustainable, and even pair it up with a new gym playlist to help you enjoy getting a sweat on. Cool Down and Stretching (10 minutes): Conclude your first gym session with some additional stretches to improve flexibility and reduce any muscle soreness you may feel the next day. Focus on major muscle groups and hold each stretch for 15-30 seconds.   Things to remember as a beginner working out in the gym: Nervous is normal: Stepping into a gym for the first time can be nerve-wracking. Understand that it's normal to feel a bit anxious, as you're pushing yourself outside your comfort zone. With consistent effort, confidence will naturally grow.Quality over quantity: This is crucial in fitness. Short, focused workouts can be highly effective. Overtraining can lead to burnout and injury, so prioritize consistency and rest for sustainable progress.Motivation fluctuates for everyone: Acknowledge that it's normal to have off-days. Even a lighter workout is better than none. Remember your initial goals and the positive impact exercise has on your well-being.It's Okay to Fail: Failure is an integral part of growth. If a workout doesn't go as planned, view it as an opportunity to learn and improve. Embrace the challenge, for it is through overcoming failures that true progress is made.Gaining a helping hand: Don't hesitate to ask for help from gym staff or fellow gym-goers. Asking for help is a smart way to learn the correct techniques, making your workouts more effective and reducing the risk of injury. Risk, Reduction, Repeat… Making sure we are keeping ourselves safe in the gym is king, especially when getting the most out of our new regime. Begin each session with a dynamic warm-up to increase blood flow, preparing muscles for activity and reducing injury risk. Prioritise technique over weight, ensuring proper form to prevent strain and reduce the risk of injury. Incrementally increase exercise intensity and duration to avoid overexertion and reduce the risk of injury. Follow a structured program that gradually challenges your fitness level, preventing overtraining, and ask your local personal trainer for what this might potentially look like if you’re unsure. Allow adequate time for rest and recovery to prevent overtraining, reducing the risk of injury. Listen to your body, pay attention to early warning signs, and schedule rest days between intense workouts. Remember, consistency is key. Begin with manageable intensity and gradually progress to more challenging workouts. Always consult a fitness professional or healthcare provider before starting a new exercise program, especially if you have pre-existing health conditions. Enjoy the journey to a healthier, stronger, and sharper you! Read more