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Fun Workout Activities for Couples: Strengthen Your Bond While Getting Fit Together!

Fun Workout Activities for Couples: Strengthen Your Bond While Getting Fit Together!

It's official: couples that train together really do stay together. So why not check out our top fitness activities to try together with your other half today?
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Beginners Guide to the Gym

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!
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The 4 Steps To Take Immediately After A Workout To Aid Recovery

The 4 Steps To Take Immediately After A Workout To Aid Recovery

Wondering what to do after working out? Looking for advice around how to integrate protein after a workout? Never fear. From steps to take immediately after your workout, to an hour after and so on, we’ve simplified the list into four essential steps to take after a workout.  
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9 Easy Stretching Exercises That Will Increase Flexibility

9 Easy Stretching Exercises That Will Increase Flexibility

Stretching might not be the most exciting part of your workout, but it's the most important in preventing injury. These simple flexibility exercises will help with posture, pain and tightness.
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What Is CrossFit And How Do I Get Started?

What Is CrossFit And How Do I Get Started?

There’s a plenty of discussion around CrossFit exercise at the moment and for good reason. What once started as a simple workout concept has now grown to engage entire open workout communities; all with one goal – building a supportive and multidisciplinary workout. With more than 15,000 affiliate CrossFit gyms across the world and over 500 in the UK, you’d probably assume everyone knows what the workout involves and how you can get started right?    Well… Despite its popularity CrossFit still remains one of the most misunderstood workouts around. Asking someone to explain its meaning will 9 times out of 10 give you a long ‘uhh’ followed by words like “tough”, “intense” and “athletic”. It’s this preconceived notion that it’s only for those at the peak of their fitness that can make the prospect of starting so intimidating. What if I instead told you that CrossFit offers the optimal full-body workout for everyone – especially those looking to begin their fitness journey? We at Innermost have prepared this all-in-one guide to clear up a few misconceptions about the workout and make the prospect of getting started a breeze.    What Is CrossFit? It’s important to understand exactly what CrossFit actually is, what it involves, and how it can benefit your workout routine. Unlike strength training and cardio exercises that target specific muscles in the body, CrossFit aims to build entire body muscle mass through sequential high-intensity workouts. Established in 2000 by Greg and Lauren Glassman, what also makes CrossFit so unique is that individual routines are entirely flexible and as such no two workouts are the same. While training will be tough, you and your trainer can create perfectly scaled CrossFit workouts to improve your relative fitness. These alterations could be based on the duration, type, speed, load, and frequency of your training. You will thrive in a genuinely varied but personalised training program that is crafted to improve your functional strength and conditioning. It’s also important to remember that CrossFit improvement is based just as much on diet and nutrition as the training itself.  By pairing your workout with supplements like Innermost’s The Fit Protein you will be able to push your workouts comfortably further than most. Benefits Of CrossFit Whether you’re looking to lose weight, keep fit, or build muscle, it’s no surprise to say that CrossFit workouts have plenty of benefits. This is because the variety of functional high-intensity exercises within each session allows for positive physical effects all across the body. CrossFit functional workouts benefit these 10 core fitness areas: Cardiovascular endurance – Your ability to gather oxygen. Stamina – The processing, storing, and utilising of body energy. Strength – Your muscle’s ability to apply force. Flexibility – Maximises the motion of your joints. Power – The speed to which you can apply maximum muscle power in the quickest time. Speed – The efficiency of repeated movements. Coordination – Merging multiple movements into a single motion. Agility – Minimises the transition time between your movements. Balance – Control over your body’s centre of gravity. Accuracy – Your control over movements. While this might sound like a lot, trust me, getting into it is not as complicated as it sounds. Most of these core tenants are built into multiple individual exercises, providing a diverse range of benefits for your body. With a strong sense of community within each gym, taking part in CrossFit can also greatly improve your mood and even mental health.   How To Get Started Now you know why you should give CrossFit a go, you might be anxious about how exactly to start your workout routine. Remember, everyone has to start somewhere, so don’t go pushing too hard at the start before you can walk. With that in mind, here are a few key pointers to get started. Preparation First of all, get some appropriate training gear. Those who try CrossFit training in standard Vans will quickly realise the need for versatile and durable footwear. Your cross shoes should be fully supportive of multiple movement patterns and applied forces. You also want to look for workout tops and bottoms that are fully adept at soaking up a sweat – the last thing you want is to be itching the whole time. Finding The Right Gym The next step is to find the perfect personal trainer and CrossFit gym. This is something unique to everyone. Will you be motivated more by a gym with a supportive or competitive culture? When do you want to attend and what is the standard of coaching like? Most CrossFit facilities provide a trial period which we recommend you use first to get a feel of whether the gym works for you. Tailor Your Workout Before the first workout, it’s a good idea to work out what you want to achieve. As previously mentioned, exercises are completely scalable meaning they can be tailored to you. Are you looking to build strength, endurance, or speed? Do you want to focus on concentric or eccentric exercises? Even if you’re recovering from injury, CrossFit can be altered to speed up rehabilitation rather than force you to push through the pain. Track Your Progress Getting started with CrossFit is all about having a journey-based mindset to develop ability and fitness. No one is reaching the stars on session 1, but by tracking your training ‘firsts’ and personal bests you’ll have added excitement and motivation to keep going from the get-go. Tracking your progress from the start has also been scientifically proven to drive improvement in performance and goal attainment. We’d also recommend monitoring you’re nutrition and protein intake and looking at how it improves your workout. Consider adding one of Innermost’s many supplements such as our Fit Protein Powder to your daily routine. CrossFit Exercises For Beginners For individuals just being introduced to the world of CrossFit, knowing which exercises and training plans to go with can feel intimidating. To make things easier for you, here are just a few workouts to try that are perfect for those at the start of their training. Every Minute On The Minute (EMOM)  EMOM workouts are fairly self-explanatory but perfect for your development plans. These workouts see individuals deviate between start and rest exercise intervals while completing as many reps as possible. By measuring performance across a defined time period, progress and recovery can be closely monitored.   As Many Rounds As Possible (AMRAP) While AMRAP exercises can be tough they make for the perfect introductory CrossFit workout. Essentially, it’s all about quick-time high-intensity aerobic exercise. The focus is pushing yourself to complete as many exercise reps as possible within a given time and monitoring your progress. Ladder  Ladder workouts are also a good choice for CrossFit beginners, as they provide the best of both training plans. Instead of high-intensity or interval workouts, muscle workload is increased or decreased over a given amount of time. This change in muscle demand offers great benefits to speed and agility.     Interested to learn more about Innermost The Fit Protein? Looking for the ultimate gym bag essentials? Maybe you want to share your own experiences of getting into CrossFit? Message us on our Instagram @liveinnermost.
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The Exercise Ball Workouts You Didn't Know You Needed

The Exercise Ball Workouts You Didn't Know You Needed

Fitness trends come and go, the exercise ball in particular is a fad that has stuck, with its popularity sweeping through homes, gyms, physical therapy sessions and even workplaces and here's why...
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Beginner lifting heavy weights

The Ultimate Beginner's Guide To Weight Lifting

Want to start pumping iron but too intimidated to step foot into the weights room at the gym? We got you. Check out our guide to building muscle and altering your body shape for the better via our weightlifting plan.
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We've Created The Perfect Full Body Summer Workout

We've Created The Perfect Full Body Summer Workout

With so much going on, it’s easy to forget that summer is in full force. Everyone has been affected by the last year in some way or another, and for many people, their fitness goals and healthy eating plans have been thrown off track or are the last things on their mind. We're here to change that.
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Yoga stretch for beginners

Our Must-Read Guide To Getting Started With Yoga

Calling all yoga newbies! We can all claim the fact that the past few years have not been an easy ride. With the world constantly throwing out new challenges for us to deal with (yeah that’s you COVID), and our stress levels rising as a result of this, there has never been a better time than the present to embark on your very own yoga journey.
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6 Dumbbell Exercises For Toned Arms

6 Dumbbell Exercises For Toned Arms

Dumbbell exercises for your arms are a great way to build you upper body strength. They are simple yet effective for anyone who wants to start in the gym, or even add to their regular routine.
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The Best HIIT Exercises To Enhance Muscle Growth

The Best HIIT Exercises To Enhance Muscle Growth

If muscle growth is your fitness goal, you’re in the right place. HIIT workouts are a great technique for burning fat whilst still maintaining and gaining muscle mass, hitting multiple goals at once. We've rounded up some of our favourites.
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These Are The Best Free Workouts On The Internet Right Now

These Are The Best Free Workouts On The Internet Right Now

It’s safe to say that with increased working from home and the cost-of-living crisis, people don’t necessarily want to be spending money on a gym membership. However, thanks to the wonderful world wide web, we have access to thousands of free workouts that we can enjoy.
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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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PLAYLISTS

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.
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.