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The Top Fitness Hacks You Don't Want To Miss In 2022

21st September 2022

21st September 2022

By Shivraj Bassi

It's always important to make sure you're staying fit and healthy. If you set yourself some new years' resolutions this year that included getting yourself back to the gym, starting running again, or if your fitness game consists of 'I'll get back to it tomorrow...or the day after that' then, we hate to break it to you... but you may need our help.

Fear not. We're here to get you up to speed with our top fitness hacks of 2022, to keep you feeling great all year round. We've assembled these fitness hacks to get you back on your best game and to enable you to keep on keeping on. From fitness endurance, staying motivated, keeping up your nutrients and everything in between, we've got your back. So how can you keep fitness a top priority from January 1st all the way through to December 31st? Read on...

Find your squad

Staying fit and healthy is a whole lot easier with company, so if fitness sessions can become a time for socialising, you'll be far more likely to actually do them. Squats don't seem so bad when you can catch up with your mates at the same time.

Whether you rope in a friend or family member and plan a shared gym schedule, join a class, or find a new gym-buddy at your local gym, it's up to you. Trust us, though, you'll really see a shift in your motivation (and enjoyment) levels after adding a new recruit to your hype-team. 

Don't just take our word for it either. A study published in the Journal of Sport and Exercise Psychology revealed that social influence (ie, the presence or influence of friends and family members) had a hugely positive effect on the probability of an individual taking part in exercise (or any activities, actually).

Make it 'not' fitness

We'll admit it, you you can't escape the need to break a sweat. When it comes to exercise (well, effective exercise, that is) there's no getting around the fact that you're going to need to get up and shake that booty - Netflix can wait.

The good news, however, is that staying fit and healthy doesn't have to be a bore. You can combine fitness with something slightly more enjoyable so you've got something to look forward to, or go beyond the gym completely. How about a Saturday morning gym session followed by brunch, a weekday exercise class made sweeter by the promise of happy hour drinks afterwards - or a football game in the park with friends?

Have someone tell you what to do

You know that horrible feeling when you walk into the gym with no idea what you're supposed to do and feel like everyone is watching?

Guess what: you don't have to experience that if you don't want to!

Get rid of your worries by having a personal trainer tell you what to do, so you never have to feel like the new kid at school ever again. This also means that you're held accountable for turning up and that you'll get tailored advice specific to whatever you want to achieve, making sure you don't injure yourself by using the incorrect form. 

Win, win. Workout buddy, instruction and motivation all in one. Nice.

Find your motivation

We don't mean to get photo-ready here - it needs to get a bit deeper than that if you're going to find your real motivation.

Wondering how to stay motivated?

The key is to ask yourself what your motivation is. So you want to lose weight? Is it so you can get up the stairs without getting out of breath? Is it to feel more confident in those jeans?

Find your reason why and put a reminder of it somewhere you'll see every day. Try a sticky note on the mirror or a notification on your phone, if you're really struggling. Daily little reminders like that are key, and put a smile on your face, too. 

Get inspired

Use FOMO to your advantage by following your favourite fitness bloggers on social media. It's practically guaranteed that if your newsfeed is full of sweaty selfies you'll be feeling like you've got to get down to the gym asap.'

Research 'how to keep fit' articles, scour the wealth of information on Insight (hint hint), take note of exercises you see people doing in the gym, ask gym staff for help - inspiration is everywhere. You've just got to look for it. 

Keep yourself fuelled 

Finally, it's always important to keep your body in tip-top condition, and that can't be achieved by exercise alone. Think about what you're putting in your body, keep nourishing yourself through the implementation of a healthy, balanced diet, and don't forget to supplement. 

After all, if you're feeling like you could do with a little boost when it comes to smashing your workout (or just putting an extra spring in your step), The Energy Booster is always there to help (and cheer) you along the way. 


  • Carron, A. V., Hausenblas, H. A., & Mack, D. (1996). Social influence and exercise: A meta-analysis. Journal of Sport and Exercise Psychology, 18(1), 1-16. Click here. 

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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. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. 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! Read more