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Fitness: Health, Workouts, Performance, Recovery

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4 Ingredients To Avoid In Supplements To Maximise Your Results
Looking to maximise your results when it comes to those all-important fitness goals? Wanting to make sure the products you're using are safe? Of course you are. When choosing the ideal fitness supplementation, it can be pretty overwhelming. Not only are you choosing the correct supplementation for your fitness goa, but you’re then navigating which ingredients to avoid in protein powder, and any other supplementation you may be taking. It can be a minefield. Don’t let this put you off, though. Don’t ignore the ingredients on your products. If anything, take extra care when reading them. They’re more important than you may have even already thought. When it comes to the top ingredients to avoid in supplements, you’re looking for a few key things. And we’re going to break them down for you. From added sugar to unnecessary fillers, here’s your one-stop guide to ingredients to avoid in supplements, by yours truly, Innermost.  Without further ado… Innermost’s top ingredients to avoid in supplements Whilst we could spend all day talking about the benefits of natural supplements such as nootropics and adaptogens, this isn’t the time. Sticking to natural products will help you to avoid fillers in supplements and other ingredients to avoid in supplements that we’re going to mention, but firstly, let’s list our top four ingredients to avoid… Added sugar Unsweetened protein powder can taste pretty bland. This is when some wellness brands turn to sugars to help out. And whilst it’s important to maintain recommended glucose levels in your diet for energy boosting purposes, added sugar is quite frankly, unnecessary. You should try and cut down your sugar intake where possible, so any fitness supplements that use added sugars should be avoided. Added sugars are also highly addictive, and should be avoided for this reason alone. Check the ingredients of your supplement to see what sweetener has been added here. Added sugars have been linked to obesity and heart diseases, so are best to be avoided. There are plenty of healthier alternatives to added sugars, such as natural sweeteners… for example. Xanthan gum (and other fillers) One of the absolutely key ingredients to avoid are fillers in supplementations. Common fillers in supplementations include: Cellulose Gelatin Starch Talc Silicon Dioxide Titanium Dioxide …just to name a few. Sometimes referred to as bulking agents, fillers in supplementations are used for a number of reasons: To keep manufacturing costs low To achieve a desired supplementation texture To up the amount of product a customer receives Whilst you may be under the impression that your protein powder only includes protein, that is not the case. Make sure none of the extra ingredients are any of those harmful fillers mentioned above, as the presence of these can not only reduce the quality of your supplementation, but can cause bloating, gas and gastric discomfort – amongst other health issues (that we will go into later). Not what you want. Here at Innermost we are committed to not using these harmful fillers in our products. You can be sure of it. Vegetable oils and fats Often included to increase the richness, texture and taste of fitness supplementations, these oils can actually wreak havoc on your intestinal system. These oils are harmful to our diet in large quantities, so including them in fitness supplementations is entirely unnecessary. Not only unnecessary, but harmful. They also add a large quantity of calories to your supplement, so if your fitness goal is to lose weight, these are definitely to be avoided. Skimmed milk powder Used to bulk up powders that are lacking in quality, skimmed milk powder can be a nightmare for anyone with a lactose intolerance. Skimmed milk powder should be avoided due to their high lactose sugar content, which can be pretty harmful to your gastrointestinal system. Think bloating, constipation, and gas. Not pleasant. Excess lactose and sugar can also cause acne and nausea… even to those that don’t have a particular aversion to lactose or dairy. Why should I avoid these supplement ingredients? All in all, every ingredient we have listed above has been linked to detrimental effects on users health. Whether that effect is organ damage, risk of acne, weight gain, heart defects… or even death. Now, that may sound pretty serious (and it is), when using supplementations with these harmful ingredients in them every day, you’re really putting yourself and your body at risk. Instead, opt for natural ingredients, from reputable brands. The less ingredients the better, and if they’re backed by research, that’s the goal. That’s what we call a well and truly clean protein powder. Summary If you spot any of the above ingredients in a potential protein powder or supplementation, no whey should you be adopting the product into your routine. Cheesy protein puns aside, though, it’s important to track what you’re putting in your body. Read more
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Discover Pilates for Men With Opus x Innermost
You guessed it- it's partner time. Introducing Opus. Here at Innermost, we work with Opus due to their strong and innovative approach to exercise, nutrition and wellness. Based in Notting Hill, London, Opus offer a range of services and products to inspire fitness fanatics everywhere to push themselves to be their best with every single workout. They also love Pilates. And stock some of our award-winning products such as The Fit Protein. We got together with the team to discuss all things Pilates for men, check it out! Introducing: Pilates for men  "Pilates. It's my answer to everything nowadays" says reformer Pilates personal trainer Jade. "I believe it should form part of everyone’s basic training. But as a Pilates instructor for the last 7 years, I have wondered why are so few men doing Pilates?" Jade went on to state that when she asks men why they haven't tried out Pilates, she gets one of three reasons... Pilates is for women Pilates was actually developed by a man, Joseph Pilates (hence the name). He was a boxer, circus performer and body builder in his early life. Fast forward 100 years later, Pilates has grabbed the attention of some of the top athletes around the world. From basketballer’s, Lebron James and the late Kobe Bryant; top golfer Tiger Woods; Tennis champion Andy Murray and footballer David Beckham. Pilates is stretching, so it's super easy Pilates can be adapted to suit the needs of every individual. It can be tailored towards increased performance, increased mental focus, injury rehabilitation, specific sporting activities or general everyday lifestyle improvement. A good trainer understands the level required for each person, and accordingly make the sessions easier or harder - and trust me, they can be hard! Pilates is only used for injury rehabilitation Yes, Pilates is a great tool for rehabilitation, but also for prevention. As humans, it’s natural for us to find ourselves in certain postures for long periods of time (think sitting at desks or manual jobs which require repetitive lifting or carrying), and these can result in overusing specific muscles. If this continues, over time the pathway is often acute or chronic injuries. Pilates is one of the perfect ways to maintain balance through our various muscles. So, with so many men still to try their hand at Pilates, here are six reasons why I think men should be signing up for classes... Fix your posture  According to a recent study from Arthritis Research UK around 5.5 million people are living with back pain - and that's in England alone! By their very nature, Pilates exercises promote changes in habitual posture, and we know that this can have a direct link to back pain. ‘Good’ posture involves holding our bodies in such a way that any strain or tension is balanced between our muscles and supportive structures. Pilates exercises help to do just that, they rebalance the musculoskeletal system and re-train movement patterns. Improve your spinal health for every day life Our spine gives the body structure and support; and the movement, stability and alignment of the spine is an essential focus in Pilates. The exercises focus on developing a healthy spine which is able to move in all six directions without restriction (although this can take some time!). Control and discipline for your mental health In November 2020, The Mental Health Foundation published that nearly 6000 suicides were recorded in Great Britain in 2017. Of these, 75% were men. The principles of Pilates are breath, control, concentration, centre, precision and flow - all of which can take you out of your body and create a sense of focus and calm. If we create the right environment, we can retrain the brain into better thought patterns and help OPUS clients to feel good about themselves. Deep breathing techniques in Pilates brings a meditative aspect to training, which helps us to destress. Jade and Opus want to educate their clients to use correct and safe form, leaving no part of the body unattended - and breathing is a large part of it. Introduce movements to suit all training  As a Pilates instructor and personal trainer, Jade explained that a great future is seeing everybody using elements of Pilates in their basic training for, well, everything. The OPUS team stated that by understanding our natural biomechanics at a deeper level, we can increase everyday movement quality and physical performance quicker - and Pilates is the key ingredient. Achieve better core and hip mobility  The ‘core’ muscles are known as the “powerhouse” in the Pilates world. That is the epicentre of our bodies which is where many of our movements are generated. A strong powerhouse helps us to control the pelvis and spine while the limbs move. Pilates exercises help us to focus on deep abdominal strengthening which is too often missed in general training. Lifting weights, running or picking up our kids requires strong hips and shoulders, and Pilates is the perfect way to reach optimal function around these joints, too! Take advantage of the strength benefits for sports  As mentioned above, Pilates now plays a huge role in elite sports. Whether you are a gymnast, tennis player or a runner, Pilates can improve specific biomechanical movements by ensuring correct firing patterns between muscles. Developing strength in our deeper muscles and training multi-directional movements means that the exercises can transfer over to our favourite sports. Summary Pilates at OPUS isn’t Pilates in its purest form. Our classes are dynamic in nature and focus on building deep strength with higher volume and multiple sets on each muscle group. Our carefully curated classes are a nod to classical Pilates, with strength techniques thrown into the mix for a more rounded workout. Alongside our sequenced exercises, an energetic playlist is a must for us and will feature in every session! Read more