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IN
SIGHT

INSIGHT. Noun. The capacity to gain an accurate, deep and sometimes sudden understanding of someone or something.

Knowledge is power. We want everyone to have access to the experts in the room. Get to know what’s real and what’s a gimmick with our in-depth articles, and start bossing your health and fitness today.
INSIGHT. Noun. The capacity to gain an accurate, deep and sometimes sudden understanding of someone or something.

Knowledge is power. We want everyone to have access to the experts in the room. Get to know what’s real and what’s a gimmick with our in-depth articles, and start bossing your health and fitness today.
Our 5 Favourite High Protein Breakfasts For The Winter

Our 5 Favourite High Protein Breakfasts For The Winter

High protein breakfasts help you recover from last nights gym workout, keep you full in preparation for your busy day ahead, and ensure that your body is energised, ensuring you’re ready to tackle whatever your day has in store for you (cold weather included).
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Innermost illustration of woman swinging for mindfulness

6 Tips for Living Well

Wellness is as individual as your fingertips, and means something different to everyone. With this in mind, Live Well London, a 3 day celebration of wellness, nutrition, emotional and physical wellbeing, asked its health and wellness experts what their top tips were for living well on a daily basis – and they’re all within your reach.
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Woman laughing in the city

Happy People Do These Five Things... You Should Too

Happy people share similar habits. Incorporating these tips into your life could help you be happier and more content. Here are the 5 habits of happy people that you can do to help you become happier sooner rather than later...
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We Researched The Science Behind DOMS So You Don't Have To

We Researched The Science Behind DOMS So You Don't Have To

DOMS, or Delayed Onset Muscle Soreness, refers to the delayed pain that begins around twenty-four to forty-eight hours after exercising. Often felt after leg day and sometimes considered a sign of accomplishment, we wanted to dive a bit deeper into the science behind DOMS. 
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What Is Ayurveda?

What Is Ayurveda?

For this article, we are looking at an ancient form of medicine that dates to around 5000 years ago from India – Ayurveda. It is stated that practicing an Ayurvedic lifestyle can in fact slow down the aging process, improve the immune system…and ensure that not just the body, but our minds too are functioning to the max.
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Training 101: Eccentric, Isometric & Concentric Training

Training 101: Eccentric, Isometric & Concentric Training

Are you regularly trying to build muscle strength but struggling to see any improvement? It’s a frustrating experience that most will face during strength training - especially if you want to strengthen within a stricter timeframe. It’s only natural in this situation to want to push yourself to spend more time on the same training exercises. 
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How To Keep To Your New Year’s Resolutions This Year

How To Keep To Your New Year’s Resolutions This Year

So, another year draws to a close once again. We embrace 2023’s arrival with open arms – January is the time to reflect on ourselves, and for most, we start this period by making new year’s resolutions. Not to throw out the cliché here, but the new year, new me vibe comes to mind.
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How To Get Rid Of Shin Splints

How To Get Rid Of Shin Splints

For the runners among us, setting a personal best can be one of the best feelings around – bonus points if it’s during an organised public run. The thought of seeing all the months of training and hard work finally pay off drives a motivation to push through any injury, fatigue, or muscle pain to get to the finish line.
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Man lifting weight

Here's How To Start Lifting Weights (And Our Top Weightlifting Tips)

The first time you wander over to the weights section of the gym can be an intimidating time. Skip the mistakes that we made with our guide to what you really need to know before you start lifting weights.
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The 4 Key Benefits You’ll See From Dry January

The 4 Key Benefits You’ll See From Dry January

First coined in 2013, Dry January was born out of a woman called Emily’s idea to give up alcohol before running her very first half marathon. Today, thousands take part. But what are the benefits of this month-long dry spell? Let's investigate.
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Vegan protein nuts falling out a glass

The 5 Best Sources of Vegan Protein

A diet high in protein is not only beneficial for our healthy growth and overall well-being, but every cell in the human body contains protein, and so requires it for some of the most fundamental processes. But, how can I get protein as a vegan?
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On Resolutions And Staying Authentic With Anj Magecha

On Resolutions And Staying Authentic With Anj Magecha

We sat down with Innermost Insider and mindful wellness advocate Anj Magecha, who shares how she stays on track with new goals and habits whilst remaining true to herself, and what to do when faced with setbacks. Hey Anj! Can you introduce yourself to our readers? Hey everyone, I’m Anj! I’m a 24 year old wellness geek working in consulting. I’m all about navigating life in London, trying to find a balance in my approach to nutrition, exercise and socialising, and improving my mental health and personal development 1% at a time. (And hopefully helping other people do the same!)  How did you become an Innermost Insider and what’s your goal as an ambassador for the brand? I’ve been a Innermost user since I joined F45 TCR in 2018, I was new to the gym, vegan, and in need of some serious protein intake to pack on muscle— at a time where most vegan protein powders were a bit rubbish! I also run on caffeine and hate coffee so got hooked on the pre-workout to fuel going to the gym, uni, working at lululemon and a busy social life!  I joined the Insider program as soon as I was able to, and have seen so much growth for the brand since then! I love all the extra merch, the sweatshirt and duffel are essential - so would love to see more of my go to gym bag essentials become Innermost 👀 Our topic this month is resolution. How would you personally define resolution and has it been a pivotal part of your life?  Resolution means taking control of your own life and making conscious choices that lead you towards the often intangible ‘better’. It's about having the determination and drive to create the future you want for yourself, and accepting the task of navigating the challenges that come your way. To me, resolution is about being true to myself and living with purpose. It's about not letting fear or doubt hold me back, but instead trusting in my own strength and abilities to overcome any obstacle even when it feels like it’s too difficult, or unfair. To be resolute requires a strong sense of self-discipline and self-control, as well as a clear vision of what you want to achieve. It requires a sense of resilience and adaptability, and the understanding that things sometimes get worse when they get better. Resolution has showed up for me in my journey with eating disorder recovery and weight restoration, with difficult conversations with therapists, even with holding boundaries with friends when sometimes it feels easier to let things slide. It’s not just about the big things! Ultimately, resolution is about living a life that is authentic, meaningful, and fulfilling. It's about having the conviction to pursue my passions and make a positive impact on the world around me. How do you go about setting goals in your life? So this is an interesting one. I suck at New Years resolutions. Or so I thought. With a background in disordered eating and a late diagnosis of ADHD I can retrospectively look back at some of my new years resolutions and understand why they felt so insurmountable.  To keep it brief, they were generally unrealistic, overly restrictive or prescriptive, and boring. And to be honest, sometimes goals aren’t going to be exciting.  I’ve read quite extensively around habit forming and achievement and currently quite like the 12 week year format (it’s a book, decent read but for a short version there’s a video on my TikTok!) The 12 week year has really resonated with me - it's all about focusing on what's most important and taking consistent, small steps towards achieving your goals over the course of three months, and then re-evaluating. So a year long goal gets broken into 4 three-month goals, then 12 one-month goals, and so on, until the minutiae of daily habits. It helps you focus on what matters most It keeps you accountable It allows for flexibility It helps you make progress faster Do you ever struggling with sticking to your goals and resolutions? How do you overcome setbacks? Overcoming setbacks in pursuit of your goals can be tough, but it's also an essential part of the journey towards success. Every challenge and obstacle presents an opportunity to learn, grow, and become stronger. I am a very emotionally driven person, when I get sad or anxious or I’m face with a negative life event, my goals are quite easily derailed. So for me it’s important to allow myself time to recuperate after a major setback, as it can be emotionally and physically draining to deal with challenges and obstacles. Taking a break to rest and recharge helps refocus and regain energy and motivation.I practice self-compassion and am not afraid to reach out for support when things feel overwhelming. I’m also a strong believer in setting boundaries for myself to protect my time and energy. Naturally some setbacks are less personal, things like the pandemic or tube strikes. In those cases I try to keep things in perspective: an old manager at lululemon used to say, at the end of the day, it’s just black stretchy pants and I apply that thinking to most areas of my life. Don't let setbacks define who you are or what you're capable of. Instead, use them as an opportunity to learn and grow. Are there certain times where you feel more motivated to set goals or resolutions? Naturally times like birthdays and new years have loads of messaging around goals and time passing, but in my experience I find birthday goals and new years goals are just that. They exist until I feel less festive and then things get difficult. I find the goals that come to me in the other 75% of the year are actually more in line with what makes me feel happy and healthy. The 12 week year method really helps facilitate this for me. Furthermore according to a study published in the journal Advances in Experimental Social Psychology, people are more likely to succeed in their goals when they start working towards them immediately, rather than waiting for a specific time (like the new year) to begin. When we set a goal, we often have a burst of motivation and energy that can drive us to take initial steps towards achieving it. By waiting to start working on our goals, we risk losing that initial motivation and energy, which can make it harder to get started. So why wait for the new year to make changes that will make you happy? What advice would you give to others about setting goals and resolutions for the future? Check in with yourself to make sure your goals are your own and not what you think people expect from you. And don’t be afraid to set goals that people aren’t going to see happen, there have been points in my life where my goal has been to get out of bed every day for a week and they were probably more difficult and transformative than any weight loss or fitness goal I’ve set for myself.  Do you have any important personal resolutions for the next year? I have some goals from my previous 12 week cycle, including the turf games in summer 2023 hopefully, which naturally lends itself to some commitments around training style and frequency.  I think saying no more often is a big one for me. Not to everything by any means but I do a lot of things that I think I ‘should’ do and I usually go in eyes wide open knowing it’ll leave me not feeling great. So hopefully this year I’ll have the resolve to just say no straight off the bat!  That's a wrap! To keep up with Anj, check out her Instagram and TikTok.
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Man sitting on gym equipment

Here's How to Make Healthy Habits Stick

Wondering how to make healthy habits stick? 67% of people set fitness goals in the new year and 73% don’t achieve them. So, how long will it take to make a good habit, like exercising regularly, stick? We got the low down from #1 rated fitness app Fiit.
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PLAYLISTS

Playlist / Team Picks: Jasmine

Playlist / Team Picks: Jasmine

 Here Jasmine's compilation of favourite workout songs live and direct for your next workout, drive, chill session, walk home...
Playlist / Halloween Hits

Playlist / Halloween Hits

 Get yourself in the mood for spooky season with this playlist of Halloween hits, curated just for you by Team Innermost.
Playlist / Home Workout

Playlist / Home Workout

 Working out from home has never been easier, and we've got just the playlist to power you through any session.
Playlist / Ultimate Chill

Playlist / Ultimate Chill

 Sometimes we all need a little chill in our lives. These are our top picks of songs that help us relax and unwind. 
Playlist / Entering Autumn

Playlist / Entering Autumn

 Check out our curated playlist of our favourite autumnal songs to get us in the mood for September. We hope you love it as much as we do.
Playlist / August Anthems

Playlist / August Anthems

 These are our favourite August anthems, curated into one playlist just for you by Team Innermost.
Playlist / Lo-Fi Beats

Playlist / Lo-Fi Beats

 There's nothing like a good chill playlist, and this curated collection of lo-fi beats is perfect for any situation. 
Playlist / #WFH Anthems

Playlist / #WFH Anthems

 Music has been the thing that's kept us going over the past few months. This is our playlist of the perfect Working From Home anthems that we hope inspires you.
Playlist / My Valentine

Playlist / My Valentine

 The only thing better than a great workout is a great workout with someone you really fancy. Hit play and get ready to work it with this Valentine's Day special - then cool off ...
Nik Naidoo Workout Playlist

Nik Naidoo Workout Playlist

 Here's Nik's selection of head-nodding and ground-shaking tunes to get your next sweat on to. For the love of God just don't play this before heading to bed. We can not be held ...
Adam Husler Workout Playlist

Adam Husler Workout Playlist

 Adam is one of the leading yoga teachers in London. When we asked him to create a workout playlist, he came up with a deeply soulful mix of tracks that won't fail to get a smile...
Claire Fountain Workout Playlist

Claire Fountain Workout Playlist

 Claire knows yoga. Claire also knows music. Here's her selection of workout songs compiled just for Innermost.
Bethany Duckworth Workout Playlist

Bethany Duckworth Workout Playlist

 Bethany knows a good track when she hears one. Buckle up and get this workout playlist into your ears pronto.
Dan Morgan Workout Playlist

Dan Morgan Workout Playlist

 Dan getting zen on the decks. Here's his playlist for your next yoga session or if you need to kick back and drift away.
Ornagh Lee Workout Playlist

Ornagh Lee Workout Playlist

 Here Ornagh's compilation of favourite workout songs live and direct for your next workout, drive, chill session, walk home...
Lawrence Price Workout Playlist

Lawrence Price Workout Playlist

 Lawrence knows the difference between a banger and a dud. Here's his selection to get you moving the next time you need to get moving.
Suleman's Playlist for Innermost

Suleman's Playlist for Innermost

 It's Sul working the Innermost decks with our latest workout playlist.
Elisa Rossi Workout Playlist

Elisa Rossi Workout Playlist

 Elisa's most comfortable creating works of art in the kitchen. Here are the songs that help her do just that.
Matt Pearson Workout Playlist

Matt Pearson Workout Playlist

 Matt's workout playlist has got something for everyone. Get it in your ears pronto.
Jake Paul White Workout Playlist

Jake Paul White Workout Playlist

 Jake knows music. Check out his finely tuned workout playlist made for Innermost right here.
Laura Ruthnum Workout Playlist

Laura Ruthnum Workout Playlist

 Laura knows what makes a good tune. She's just gone and put 16 together in a row for Innermost.
Lauren Schramm Workout Playlist

Lauren Schramm Workout Playlist

 It's Lauren on the decks... coming straight outta NYC.