icon-account icon-glass

SECURE SHOPPING

SSL technology and other clever stuff provided by Shopify Secure.

NOT RIGHT NOT A PROBLEM

Cast iron money-back guarantees or… your money back. Click here

PREMIUM DELIVERY

Our couriers have a very particular set of skills. They will find you and they will deliver to you.

  • Community
  • Mike Chapman + Amy Costello / Q&A

    16th May 2018

    16th May 2018

    By Shivraj Bassi

    Mike and Amy are joint owners of F45 Tottenham Court Road and huge supporters of Innermost. Always focused on putting in the work and maintaining an attitude of self-belief, they constantly strive to be happier, stronger, faster and fitter. We sat down with the power couple to find out more about their fitness journeys. "Health and fitness have been at the centre of both our lives from a young age. We both played sports competitively at school; Amy in long distance running, and Mike in rowing and alpine ski racing. Aside from the physiological and mental benefits associated with exercise, there’s a load of social benefits too, which holds true for us on so many levels. Our first date was a run on the beach and we’ve worked out together pretty much every day since. We took that passion and used it to open our very own F45 studio on London's Tottenham Court Road in 2017. It's been a wild and crazy ride ever since!" - Mike and Amy.


    What's your hustle?

    Mike: Always be the hardest worker in the room. Do so much, that no matter what they do, you can be confident that they’ll never catch you.

    Amy: Never underestimate the power of a smile.

    What does #liveinnermost mean to you?

    Mike: To live with virtue. Lead a life where your external and internal compasses align.

    Amy: Soul and compassion. Spending your life with the people that matter to you.

    Favourite Innermost products, and why?

    Mike: The Health Protein blend because I love the addition of the Japanese medicinal mushrooms. The Energy Booster pre-workout because I like a good beta analine kick. 

    Amy: The Fit Protein blend in chocolate because it provides my sweet fix, and contains maca powder to give me the extra energy boost I need during my busy schedule. I've recently become obsessed with The Energy Booster pre-workout; it just takes my workouts to the next level.

    What do you do to maintain a healthy lifestyle?

    Mike and Amy: Get our daily F45 fix, eat well (always with a little chocolate), spend time around great people, always tell each other what we are grateful for every night before bed.

    Usual breakfast?

    Mike and Amy: Eggs, always eggs.

    Biggest health vice?

    Mike: Maltesers. Can't. Get. Enough.

    Your last workout?

    Mike and Amy: Ummmm… oh yeah, F45! A very sweaty Athletica session, which is functional cardio with plyo and agility work.

    What’s on your bucket list?

    Mike and Amy: Travelling the world together. Opening a studio somewhere exotic.

    Favourite inspirational quote/words?

    Mike and Amy: Life is what you make it. Always has been, always will be.

    Where do you see yourselves in three years? Be bold!

    Mike: Married to my best friend, living somewhere hot and sunny with waves on our doorstep, owning 5-10 gyms, and investing in clean tech and 3D printing.

    Amy: Owners of multiple studios in London and beyond. Being back by the ocean. Having a puppy. Life MADE.

    What’s your favourite thing about the City you live in?

    Amy: FOOD! London’s food scene is epic. Most weekends you’ll find us at some kind of street food market or brunch spot.

    Mike: Our gym! It’s home to us, and all the people there are like our family now, which makes being so far from my actual home in Sydney, much easier.

    Favourite healthy meal?

    Amy: Back in Australia I was kale obsessed, much to the disgust of my housemates. Now we whip up a great healthy-ish brunch on a Sunday, with eggs, veggies, roasted tomatoes (and maybe possibly the greatest loaf of bread to have ever been baked).

    Mike: Pasta? Steak? Depends what counts as "healthy". Everything in moderation.

    Most physically challenging thing you’ve done?

    Amy: Most F45 cardio sessions?!

    Mike: Hiking Kilimanjaro.

    Where’s your happy place?

    Amy: Manly beach in Sydney holds a special place in my heart. It felt like home as soon as I arrived there. It's where I met Mike and where we spent many days working out, eating Acai bowls overlooking the ocean at sunrise, and planning our future together. Soppy but true.

    Mike: The bedroom. All the best things happen there 😃

    Current fitness goal?

    It’s always the same… be better than yesterday.

    Favourite decadent meal?

    Amy: Decadence isn’t really my thing... just give me a giant bowl of pasta covered in parmesan to the point where you can no longer see any pasta, and I’m the happiest human around.

    Mike: Ditto.

    What or who motivates you?

    Amy: Mike… he’s superhuman. He has a great mind, he’s very inquisitive and extremely competitive, so whether we’re coming up with business ideas, talking about random stuff or doing a workout together, he always pushes me outside my comfort zone and makes me a better person. Also, my team and F45 members. I sometimes get a little overwhelmed with how much love I have for them, and they make our job not feel like a job one tiny little bit.

    Mike: Amy, Muhammad Ali, Kelly Slater, Arnold Schwarzenegger, The Rock.

    Best advice you’ve ever received?

    Mike: It’s good to be different (and by different, I mean weird).

    Book currently on your bedside table?

    Mike: Sapiens by Yuval Noah Harari.

    Amy: Sadly, reading only ever happens on holiday. But I am flicking through Arnold Schwarzenegger’s Encyclopaedia of Modern Bodybuilding. He's a legend.

    Best vacation ever?

    Amy: Does taking a two-year vacation in Australia count?

    Mike: Hiking in Africa!

    Latest obsession?

    Amy: Sausage dogs.

    Mike: Elon Musk.

    Favourite place to eat?

    Mike and Amy: Cicchetti (epic Italian tapas), Sushi Samba, Patty & Bun.

    What did you want to be when you grew up?

    Mike: A professional athlete.

    Amy: A TV presenter.

    To see more of Mike and Amy, head to their Instagram pages (@amykcostello and @michaelandrewchapman). Also, click here to get your sweat on with them at F45 Tottenham Court Road (@f45_tottenhamcourtroad).

    Other Insights

    Being A Fierce Female With Kate Parr
    Hustle, Habits and Health with Aaron Breckell
    Aaron Breckell is an online body transformation coach at ABC fit and an Innermost Ambassador. Aaron has been a coach for over five years now, and is currently working with over 75 clients online all working towards fat loss, muscle gain and performance based goals. We sat down with Aaron to find out about how healthy habits and routine fuel his hustle, and how he teaches the importance of habit to his clients.  1. Hey Aaron! Tell our readers a little bit more about yourself and your background? I'm a personal trainer and online coach that helps individuals to burn fat, build muscle and improve their confidence. I’ve been doing this for around 10 years now and have worked with hundreds of people. My own interest in health and fitness comes from my background and experiences working out in the gym and improving my body and lifestyle. As well as my interests in the gym, I’m a keen guitar player and I also love surfing! 2. What inspired you to start ABC Fit? My coaching business is a reflection of my ethos when it comes to health, fitness and body transformations. I love helping people and I wanted to deliver a message to my clients that shows simplicity and sustainability. Getting in shape and improving your health doesn’t need to be, nor should it be hard and complicated. The “ABC" in ABC Fit stands for Aaron Breckell Coaching, but ABC being the first three letters of the alphabet are simple and easy - just like the message I’m trying to get across.  3. Do you think health and fitness is all about habit? Habits allow us to live our lives efficiently without thinking about the small, regular things we do day in, day out. I think of them like the human body’s autopilot. Developing good habits and maintaining them is fundamental to seeing longterm sustainable results with any goal. View this post on Instagram A post shared by Aaron Breckell Coaching (@aaronbreckellcoaching) 4. How have positive habits changed your life?  Positive habits have not only helped me to change my body, build my confidence and improve my health. They also have created the disciplines that have allowed me to build and run a successful coaching business. 5. Take us through your daily routine. How do your daily habits drive this? 7am: My days usually begin at around 7am. I kick the morning off with my breakfast which is usually a high protein/moderate carb/moderate fat meal. I find this is the best way to start my day. Along with my breakfast I take The Focus Capsules. This has been such a fundamental supplement since working from home for me as it helps me to keep my focus and concentration. As we all know there are so many distractions at home that can get in the way - so staying on top of things mentally is vital! 9am: After my breakfast, I let this settle and switch on my laptop and reply to any urgent emails or messages from clients. The next thing on my agenda is to take care of myself so at around 9am I begin my workout. Around 20 minutes before my workout, I start sipping The Energy Booster. Making a habit of a morning workout means it gets done. 11am: I’ll finish my workout with the Innermost Strong Protein. This hit of protein helps my muscles to recover, plus its got creatine added which is a bonus so it can help to replenish my creatine stores too. I’ll be showered and dressed and at my desk by 11am ready to get stuck into the day. The bulk of my working day involves checking in with clients via my app, answering any queries and creating custom meal and workout plans for them to follow for amazing results. 1pm: Around 1pm I’ll have my lunch. I normally opt for something quick/easy, yet nutritious like a chicken wrap with avocado and salad. One thing I’ve found that has helped my productivity massively since working from home is to make a habit of setting and planning daily tasks to accomplish each day. It’s also really important to schedule in breaks during the day away from work or else it becomes so easy to keep working through without a break. It’s great to work hard at your job, but you still need to look after yourself right! View this post on Instagram A post shared by Aaron Breckell Coaching (@aaronbreckellcoaching) 2pm: After lunch I’ll be back at my desk again and getting stuck into more client focused work. I quite often use this time to create content for my social media too. 6pm: I’d typically work right up until 6pm, by which point I’m ready for my dinner! I normally cook up something like fajitas or a pasta and meatball dish in the evening. Again something high protein and delicious! 9pm: Around 9pm I’ll take The Recover Capsules to further assist my recovery from training and the working day. This nootropic contains all sorts of amazing micronutrients such as zinc and magnesium, to help assist with recovery and calm the nervous system for an even better nights sleep. I’ve found I sleep like a baby since adding these into my routine. 10:30pm: I’ve made getting into bed by 10.30pm a habit. Sleep is so important! 6. Best advice for breaking bad habits and routines? I would say - ease yourself in. Work on one thing at a time and nail this before moving onto the next. So many of us try to overhaul our routines overnight and as a results fail to adhere to the changes. Looking for ways to create accountability within the new habits you’re trying to stick to can also be helpful. For example an online coach, a food diary, a habits buddy you can share the journey with or by keeping a journal. 7. Best advice you’ve ever been given? “In every negative situation there is a positive. Sometimes we just have to look a little harder for it”. Looping this back around to habits, if you keep failing at sticking to certain habits, there’s a reason behind it. It’s not necessarily a bad thing if you look into why it's happening. Find the why and you find the positive. Understand what it’s trying to teach you, learn the lesson and I guarantee you’ll be successful. View this post on Instagram A post shared by Aaron Breckell Coaching (@aaronbreckellcoaching) 8. What have you found to be the most challenging habit to keep up with? When I first got started on my journey, I initially found drinking 3L of water each day to be a challenge. One way to help stick to habits you’re struggling with is to understand the positive impacts of it. For example we all brush our teeth twice a day because we understand it will help us to keep a white healthy smile, a clean mouth and fresh breath right? I didn’t understand the importance of staying hydrated - so once I educated myself around that I made a much better effort to stick to it as a habit and it worked. 9. What are some of your worst habits?  Social media scrolling at night! We all do it, and it’s probably effecting our sleep patterns negatively. It’s definitely something I need to work on over the coming months and instead perhaps leave my phone in another room when I get into bed. 10. Favourite aspect of being a lifestyle coach? I love being able to communicate a message to my clients (and followers on social media) that takes them from point A to B. It’s so empowering for me to see another individual achieve something important to them, especially when they’ve tried before and failed or have been led to believe that it’s impossible. To learn more about Aaron, follow him on Instagram or head to his website.  Read more
    James Pook / Q&A