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Blog Overview
01 Jul 2021
Can You Exercise After Taking a Covid-19 Vaccine?
Whichever side of the vaccine divide you’re on, you would have heard or read about the potential side effects that authorised Covid-19 vaccines like Pfizer, Moderna and AstraZeneca can bring. Headaches, fever, nausea, fatigue, and sore arms are among the most commonly reported aftermath, especially among the younger population. The jury is still out as to why the older population are experiencing less of those symptoms but in most cases, the effects are mild and don’t last more than a few days.
Blog Overview
01 Jun 2021
Want To Build Better Mental Health? Start With Your Home
Your environment can lift your spirits or make you sad, so it’s important to create settings that are conducive to your well-being.
Blog Overview
17 May 2021
Morning vs Evening Workouts: Which is Better?
It’s not only the ‘what’ and ‘how’ that matter when it comes to workouts. Science shows that the ‘when’ can impact your health differently too.
Blog Overview
19 Apr 2021
Body Fat Percentage: What, Why and How Is It Measured?
You’re probably familiar with the term BMI (Body Mass Index), which divides weight by height to give you an indicator of total body fat.
Blog Overview
05 Apr 2021
4 Ideas of Staying Connected While Working Remotely
As the days of working from home and restricted movement continue for some of us, it begs the question of how one can keep one’s social life active while adhering to safety guidelines. Just because you’re spending more time at home doesn’t mean you need to cut yourself off from friends and family. If anything, physical distance makes it all the more important to keep loved ones close by in other ways. So, don’t let the pandemic life cramp your social style.
Blog Overview
14 Feb 2022
5 Ways to Practise Better Self-Care in 2021
If 2020 has taught us anything useful, it’s that proper self-care can help minimise – and in some cases, prevent – the need for healthcare. Try out these five tips to help see you through the next 12 months.
immune system
26 Nov 2020
Holistic Fitness - What Does it Mean?
Holistic Fitness is a direct approach to maintaining mental, spiritual and physical fitness, incorporating nutrition and mindfulness to achieve overall sense of wellbeing.
Blog Overview
09 Oct 2020
The Other Signs of Breast Cancer You Need To Look Out For
Lumps are not the only symptoms to be aware of during your monthly breast self-examination, it’s important to check for these other tell-tale signs too.
Blog Overview
09 Apr 2020
6 Holistic practices to calm your anxiety during these challenging times
If you can’t go outside, go inside
Blog Overview
04 Dec 2019
Not sure why your muscles are so sore? we’ll tell you why
Our muscles are made in such a way that they are bound to experience pain when we try do physical activities that our body is not used to, especially for the first few days or weeks. What are the causes of muscle soreness?
Blog Overview
08 Oct 2019
How To Get Back Into Exercise After Injury
An injury can occur to anyone at any time, regardless of age. Apart from the physical discomfort, it can curtail you from going about your daily life and physical activities, especially if you are someone who loves exercising.
Blog Overview
06 Jun 2019
5 Ways To Better Core Health For New Mothers And Mothers To Be
The great changes that pregnancy and childbirth place on the body take time to recover from. For new mothers and mothers-to-be, practising Pilates eases you through pregnancy, labour and speeds up recovery after delivery.
Blog Overview
21 Nov 2019
Cellulite and Its Causes
What do you know about cellulite?
Blog Overview
31 Oct 2019
8 things about cardio training that will lead to happiness
How to live long and prosper
Blog Overview
12 Dec 2019
6 Easy-Peasy Tips to Improve Your Sleep
Doesn’t everyone like to sleep? Read on how you can easily improve every single night.
Blog Overview
11 Mar 2020
How DNA testing can personalise your workout
Here’s your body’s user manual
Blog Overview
01 May 2021
3 Things You Can Do If You Can’t Help Comparing Yourself With Others
You’re told you shouldn’t compare yourself to others, yet you can’t help yourself. Here are three things you can do to turn social comparison into something constructive.
Blog Overview
01 Apr 2021
4 Reasons Why You Need a Personal Trainer
Do you need to exercise every day? Which equipment should you use and in what order? Is cardio a must? Does faster mean better? Do I need a personal trainer? If you’re new to working out, it’s only natural to have a million and one questions in mind. Sure, your good friend Google can provide a lot of answers but which ones will get your body where you want it to be?
Blog Overview
01 Mar 2021
Change Your Daily Habits To Help You Level Up
As Aristotle once said, “The whole is greater than the sum of its parts”. Well, a study by Duke University agrees, revealing that over 40% of what we do each day are not decisions but habits. Practising good daily habits is thus the key to attaining and sustaining a life less ordinary.
Blog Overview
01 Jan 2021
Make 2021 YOUR Year
We can’t hit the ‘delete’ button on 2020 but we can aim to make the next 12 months better than the last. Here’s to reclaiming back our lives and making every moment of 2021 count.
Blog Overview
05 Nov 2020
How to Have a Positive Mindset
What does it mean to have a positive mindset? Is there something beyond simply hoping for the best?
Blog Overview
26 Mar 2020
Should You Exercise When You Are Sick
When you are feeling a bit down or a bit blue, should you turn to your regular exercise routine, or sit one out to rest and relax?
Blog Overview
26 Dec 2019
8 ways to keep your New Year resolutions alive
Banish fear and anxiety by breaking them down
Blog Overview
17 Apr 2019
5 Ways To Find Your Work-Life Balance
Yes, we can. Work it out.
Blog Overview
14 Apr 2019
5 Ways To A Healthy Body Image
What to do when your Instagram feed is packed with too many influencers
Blog Overview
03 Jan 2019
How To Set S.M.A.R.T Fitness Goals?
First, know the rules of the game
Blog Overview
12 Jul 2021
What to eat after your Covid-19 vaccine
Do you know how the vaccines work? Very briefly, they trigger an inflammatory immune response, producing proteins known as cytokines. That’s what lead to known side effects such as fever, body ache, fatigue, and headaches. Post-vaccination, the sensible thing to do would be avoid causing further inflammation. At the same time, nourish the gut as the microbiome found there makes up a large part of your immune system. Avoid processed junk, refined sugars (including artificial sweeteners), dairy, refined grains, vegetable oils, dairy, alcohol and fried foods. Instead, fill up on these 8 foods that are known to help the body fight inflammation.
Blog Overview
24 May 2021
Top 8 foods That Will Give You An Energy Boost
Tired of feeling tired? It boils down to your diet and whether you’re eating the right kind of food. Sure, all food provides the body with energy one way or another but while some will help you last through the day, others may only give you a quick jolt. To enjoy sustainable supply of energy, incorporate these foods into your diet.
Blog Overview
08 Mar 2021
Foods That Fuel Your Brain
What if you could eat your way to better cognitive function? Enter the MIND diet. In a study, participants slowed their rate of cognitive decline by 7.5 years through the MIND diet, a combination of Mediterranean and DASH (Diet Intervention for Neurodegenerative Delay), that nourishes and protects the brain.
Blog Overview
07 Feb 2022
Don’t Diet, Eat Right
You kickstart the year with every intention of eating better, healthier, more sensibly. You sign up for Veganuary, aim to go low-carb, plan to limit cakes and desserts to no more than once a week, and promise to choose caffeine-free tea over coffee … all of which you manage to do in the first week of the year.
Blog Overview
05 Oct 2020
Look Out For These Inflammatory Food That Can Damage Your Body
Inflammation can lead your immune system astray. Do yourself a favour and watch your intake of these foods.
Blog Overview
05 May 2020
5 Reasons To Begin a Personal Training Plan
Can a Certified Fitness Coach really improve my quality of life?
Blog Overview
19 Dec 2019
How To Eat Right For Your Age
Growing up isn’t easy and given the current lifestyle and food habits, a healthy growth is far away. Nothing is constant and hence the continuous change causes changes in your nutritional needs going at every different life stage. In order to stay fit and healthy, you need to eat right for your age. A varied diet of fruits, vegetables, whole grain, legumes, dairy foods, and lean meats are a must to meet your body’s basic nutritional requirements.
Blog Overview
08 Mar 2020
6 WAYS TO EAT MINDFULLY AND IMPROVE YOUR MEALS
How to get the best from what you eat
Blog Overview
05 May 2020
4 Things To Know About Eating Sugar
Make informed decisions about what you eat and live a better lifestyle
Blog Overview
08 Feb 2021
2 Banana Protein Smoothies
Fresh ways to turn your powdered protein into healthy, colourful and inviting smoothies, with bananas!
Blog Overview
31 Jan 2021
Banana Protein Muffins
Pack in the protein with peanut butter, Greek yogurt, and your trusted choice of protein powder. Serve them at breakfast or grab as a snack.
Blog Overview
17 Jan 2021
Chocolate Protein Energy Balls
When you’re looking for an afternoon boost, a post-workout replenishment, or just fancy a tasty homemade chocolate snack, these energy balls are the perfect thing to have in your bag to grab. Simple to make, but tricky not to eat all at once!
Blog Overview
10 Jan 2021
Pumpkin Protein Waffles
We often think of waffles as only permissible on cheat days, but this pumpkin version packs a huge amount of flavour, and has some healthy ingredients mixed in to keep you going.
Blog Overview
27 Dec 2020
Hot Chocolate Protein Drink
Grab some Hot Chocolate and your favourite chocolate flavoured Innermost Protein for a delicious and warming drink, and enjoy after a winter workout.
Blog Overview
20 Dec 2020
Spritz Christmas Cookies
Spritz cookies are a close relative to shortbread, but contain eggs to help hold their shape. Less crumbly than shortbread but still buttery, they are small and sweet depending on your topping tactics!
Blog Overview
06 Dec 2020
Vegan Blueberry Protein Smoothie
Try our vegan version of a blueberry and banana smoothie, using Innermost's Health protein blend for better wellbeing.
Blog Overview
29 Nov 2020
Chocolate Fudge Protein Brownies
Check out these amazing chocolate fudge brownies - they're not only super easy to make, but also pack a protein punch. Warning: they will disappear, fast.
Blog Overview
22 Nov 2020
Protein Pancake
Get creative with your supplements and try mixing them into some new dishes - these protein pancakes are just the thing for a sunny post-morning workout to launch your day.
Blog Overview
15 Nov 2020
Beetroot Risotto
A vibrant, healthy and moreish meal for all your Autumn needs.
Blog Overview
11 Oct 2020
Fruit Smoothie Bowl
Check out this video for a Fruit Smoothie, with our suggested ingredients and preparation. Make the next one your own!
Blog Overview
13 Sep 2020
Tofu Scramble with Baked Potato
Here is an eggless scramble that uses tofu with spicy vegetables and herbs.
Blog Overview
30 Aug 2020
Thai Basil Egg Muffin
A simple protein-packed breakfast muffin - store extras in the freezer for pre-workout snacks.
Blog Overview
23 Aug 2020
Savoury Oatmeal with Fried Egg
An easy yet irresistible recipe for Oatmeal and Eggs to get in the post-workout nutrition you need.
Blog Overview
16 Aug 2020
Herby White Gazpacho
A fresh approach to the traditional gazpacho.
Blog Overview
09 Aug 2020
Thai Fish Cakes
If you love using a blender or food processor to make meals, this is the prefect recipe for you. Fresh fish and fresher herbs make for a refreshing appetizer, snack, or even main dish.
Blog Overview
02 Aug 2020
Coconut Poached Chicken with Tropical Salsa
Full of protein and great for the immune system, this poached chicken is perfect for a laid back evening.
Blog Overview
26 Jul 2020
Zucchini Pizza Boats
Stuff some zucchinis with turkey pepperoni, olives and diced tomato, then add ricotta and melted mozzarella cheese. What more could you possibly need?
Blog Overview
20 Jul 2020
Vegan Whipped Coffee
This fluffy drink or ‘dalgona coffee’ is flavourful with any choice of non-dairy milk and vegan sugar.
Blog Overview
05 Jul 2020
Rainbow Garden Salad
Add a touch of magic to the humble salad with sprouts, spinach, radishes and plenty of fresh herbs
Blog Overview
28 Jun 2020
5 Special Juice Recipes
5 Special Juice Recipes to Inject Colour into Your Day
Blog Overview
21 Jun 2020
Asian Style Thai Pumpkin Soup
A good source of beta-carotene, this delicious warming soup is great for your immune system.
Blog Overview
14 Jun 2020
Mushroom & Spinach Muffin Quiche
Easy but delicious vegetarian quiche recipe for mushroom and spinach lovers.
Blog Overview
07 Jun 2020
Gluten Free Pancakes
We’ve got a special gluten free pancake recipe for you today...
Blog Overview
05 Jun 2020
Toasted Muesli
A Homemade Toasted Muesli Recipe for you to try...
Blog Overview
24 May 2020
Freezer Bean Burrito
Blog Overview
17 May 2020
Corn Fritters with Avocado Salsa Recipe
Fresh, spicy and full of flavour
Blog Overview
10 May 2020
Stuffed Peppers
Filled with nutty flavours and packed with nutrition
Blog Overview
16 Apr 2020
Carrot and Lentils Creamy Soup with Fresh Coriander Recipe
A good source of carotene and fibre, and red lentils for a rich source of protein.
Blog Overview
16 Apr 2020
Turmeric Ginger Shot Recipe
Start your day with this strong turmeric ginger shot
Blog Overview
08 Apr 2020
Zucchini Noodles with Avocado Pesto & Prawns Recipe
Looking to replace heavy carbs for something a bit lighter in your meals?
Blog Overview
29 Mar 2020
7-Layers Fruit Salad Recipe
Blog Overview
29 Mar 2020
Kale Naan Pizza Recipe
“Craving Pizza? Of course you are!
Blog Overview
28 Jul 2021
Regular Exercise May Lead to Better Vaccine Response
30 minutes, five days a week – that’s the general recommended requirement for physical activity, which studies have shown reduces the risk of falling sick and catching infectious diseases by 37%. More assuring is that researchers have also found that those who meet this minimum requirement of exercise regularly are 50% more likely to develop more antibodies after a vaccine.
Blog Overview
24 Jun 2021
Fit For Your Vaccine
As more people are getting vaccinated as a collective protection against COVID-19, do you know that being physically active can boost the effectiveness of your shot? Read on to understand how it works!
Blog Overview
14 Jun 2021
Find your Flow: Which Type of Yoga Class Is Right For You?
Whether you’re new to yoga or looking to deepen your practice, Fitness First has the ideal class for you.
Blog Overview
07 Jun 2021
Body Mass Index (BMI) And What It’s Useful For
BMI has long been used to indicate total body fat and weigh one’s health risks.
Blog Overview
07 Jun 2021
Body Mass Index (BMI) And What It’s Useful For
BMI has long been used to indicate total body fat and weigh one’s health risks.
Blog Overview
10 May 2021
3 Workout Classes To Help You Build Core Strength
Want to strengthen your core? Fitness First has a series of classes that are perfect for you.
Blog Overview
12 Apr 2021
Benefits of Taking Regular Breaks While Working From Home
Taking regular breaks at work is important to stay productive. This article explains the benefits and how often you should take a break. Learn more about wellness tips by Fitness First!
Blog Overview
15 Mar 2021
Start Exercising Again After A Long Break
You took some time off your fitness routine and somehow, that one-week break stretched into a month-long holiday. Before you know it, it’s been months since you last laced up your trainers. Reviving an abandoned habit is not easy but it can be done and especially for women, there’s no better time to get back into gear than now as 8 March is International Women’s Day (IWD). This year’s IWD theme #ChoosetoChallenge invites you to celebrate women’s achievements, raise awareness against bias, and take action for equality. And it all starts with you. Employ these few tricks to hop back on board your fitness journey.
Blog Overview
25 Feb 2021
How to Train More Sustainably
Fitness and the environment go hand in hand
Blog Overview
01 Feb 2022
It’s Time For A Social Media Detox
You know the drill by now: WFH equals more flexible schedules. This likely means that there is more time in a day for you to indulge in non-work stuff. That almost always leads to spending longer hours scrolling through social media apps on your phone.
Blog Overview
28 Jan 2021
5 Ways to Avoid Weight Gain While Working from Home
It’s not just what you eat but also how you eat
Blog Overview
21 Jan 2021
The Best Protein on the Market?
Protein supplements can help you achieve your personal health and fitness goals
Blog Overview
14 Jan 2021
Be Happy - Looking After Your Mental Health
Read our latest blog to discover the benefits that exercise has to our mental well-being, and the potential for more motivation as we find joy in regular commitment.
Blog Overview
07 Jan 2021
Learn a New Skill - From to Yodeling to Yoga
Read on to discover the benefits behind learning a new skill, and how opening new doors will increase your adaptability and overall happiness.
Blog Overview
12 Nov 2020
Consistency Is Key - Keep it Up
Whatever you want achieve, staying consistent is essential to getting the results you want.
Blog Overview
19 Oct 2020
Things To Think About When Setting Up Your First Home Gym
There are many reasons why you may consider setting up a home gym. For one, in this era of the ‘new normal’, you may have safety concerns and prefer to work out at home. Another reason is so that you can fit in a short fitness routine on days when you have the urge to exercise but did not plan a visit to the gym. Many people also exercise at home to complement their gym routines, by alternating days and the types of workout that can be done at home using minimal equipment. Whatever your reason, here are some suggestions on things to consider to get you started.
Blog Overview
01 Oct 2020
How Yoga Can Help Boost Sports Performance
To level up in golf, tennis, running and swimming – get on the mat and learn some asanas.
Blog Overview
15 Oct 2020
The Secrets of Motivation
Is motivation simply sheer power of will, desire to succeed, or even fear of failure? Or does our motivation to change comprise all of the above? There’s a simple yet surprising reason that drives most of us to keep going, and it bolsters us to stay on track for our goals.
Blog Overview
15 Oct 2020
The Secrets to Motivation
Is motivation simply sheer power of will, desire to succeed, or even fear of failure?
Blog Overview
08 Oct 2020
The Power of Music in Exercise
We know music is powerful, but what exactly makes it so compelling during exercise? Does it change us physically, or is it all in our head?
Blog Overview
17 Sep 2020
4 Advantages of a Group Fitness Class
You’re missing out if you only fly solo.
Blog Overview
27 Aug 2020
Leaky Gut - What Is It?
Peak fitness starts from the inside out with your gut health
immune system
13 Aug 2020
Exercise After Having A Baby - 4 Things to Know
Many new moms look forward to returning to an active lifestyle, and a common question they have is when to start exercising again...
immune system
13 Aug 2020
Beyond the Pose: What Yoga Does For You
Here are 6 physical areas you can focus on improving, by doing yoga on a regular basis.
immune system
06 Aug 2020
5 Ways to Boost Your Immune System
Surgical masks and hand sanitisers are invaluable tools in the fight against viruses, but did you know that the first line of defense starts from within?
Blog Overview
30 Jul 2020
6 Tips for Working at Home, Healthily
Consider these 6 tips to maintain a healthy balance while working from the home office
Blog Overview
21 Jul 2020
Intellectual Fitness
While physical fitness is important, intellectual fitness is also necessary.
Blog Overview
03 Sep 2020
It’s All About Good Etiquette
Play nice with everyone. Good etiquette takes you places.
Blog Overview
09 Jul 2020
Are You Using the Right Cooking Oils?
Certain oils are healthier than others, and using the right type for different styles of cooking can be great a benefit to your health.
Blog Overview
16 Jul 2020
Are You Using the Right Cooking Oil?
Certain oils are healthier than others, and using the right type for different styles of cooking can be great a benefit to your health.
Blog Overview
09 Jul 2020
What’s the Game Plan? The Keys to Fitness Consistency
Decide what you really want, then score the fitness goals that make your life meaningful.
Blog Overview
02 Jul 2020
Sore Neck? Use These 6 Tips to Ease the Pain
Are you noticing more neck pain from too much computer use? Here are 6 ways lessen your pain
Blog Overview
25 Jun 2020
Heart-Rate Training in 8 Steps
How to know if you’re putting enough effort into your workout plan
Blog Overview
18 Jun 2020
Is the Rowing Machine for Me?
Inspired by the Dragon Boat season? See how the humble rowing machine can be a tremendous ally.
Blog Overview
11 Jun 2020
7 Ways to Improve Your Digestion and Feel Lighter on Your Feet
Peak fitness starts from the inside out with your gut health
Blog Overview
04 Jun 2020
Will I Gain Weight Drinking?
The quick answer is, it is possible to gain weight from drinking alcoholic beverages, but that may not be the inevitable fate for everyone who enjoys a drink.
Blog Overview
28 May 2020
Benefits of Swimming as Exercise
Benefits of Swimming as Exercise
Blog Overview
05 May 2020
Tracking Your Training Progress with Advanced Tools and Data
Whatever workout goals you want to achieve, be it weight loss, gaining muscle or a toned body, it is good idea to measure your progress if you want to see results.
Blog Overview
16 Apr 2020
What is your indigestion trying to tell you?
Here are a few symptoms that may help you better understand why your stomach is upset.
Blog Overview
16 Apr 2020
5 ways to improve posture at your desk
Here are some tips to improving your posture while working at a desk
Time To Make A Change: Adjusting Your Goals
24 Jan 2020
Time to make a change: adjusting your goals
Goals give us a sense of purpose and helps guide us in the direction we want to head towards. It keeps us engaged in the activities we’ve set out for ourselves, and hopefully, lead us towards a more balanced and happy life. However, life is full of obstacles and our best intentions don’t always win. As humans, we are also constantly changing so what we thought worked for us at one point might not work for us after that. These changes are very much part of life and more than okay; we just need to pause sometimes to readjust out goals to accommodate them all.
Blog Overview
04 Mar 2020
5 Tips to Stay Focused At Work
Your average attention span is about 8 seconds. This number has reduced over the passing years thanks to the increased screen time and digital connections. Human survival depends on focus and your ability to pay attention to what’s important and moving. Focus is a muscle which can be built. Follow these few techniques to learn how to eliminate your distractions and focus on your work.
Blog Overview
02 Jun 2019
8 Sneaky Reasons Why You’re Always Hungry
It doesn’t matter what you eat or how much you eat, you know you are feeling the need to fuel up even if you’ve just finished a meal. If you can relate to this, we’ll have all the answers to why this happens in the first place. We’ll also, of course suggest ways to deal with it in the right manner.
Blog Overview
05 Feb 2020
5 reasons why you need rest
If you can’t be still, you’ll just burn out
Blog Overview
01 Jul 2021
Can You Exercise After Taking a Covid-19 Vaccine?
Whichever side of the vaccine divide you’re on, you would have heard or read about the potential side effects that authorised Covid-19 vaccines like Pfizer, Moderna and AstraZeneca can bring. Headaches, fever, nausea, fatigue, and sore arms are among the most commonly reported aftermath, especially among the younger population. The jury is still out as to why the older population are experiencing less of those symptoms but in most cases, the effects are mild and don’t last more than a few days.
Blog Overview
01 Jun 2021
Want To Build Better Mental Health? Start With Your Home
Your environment can lift your spirits or make you sad, so it’s important to create settings that are conducive to your well-being.
Blog Overview
17 May 2021
Morning vs Evening Workouts: Which is Better?
It’s not only the ‘what’ and ‘how’ that matter when it comes to workouts. Science shows that the ‘when’ can impact your health differently too.
Blog Overview
19 Apr 2021
Body Fat Percentage: What, Why and How Is It Measured?
You’re probably familiar with the term BMI (Body Mass Index), which divides weight by height to give you an indicator of total body fat.
Blog Overview
05 Apr 2021
4 Ideas of Staying Connected While Working Remotely
As the days of working from home and restricted movement continue for some of us, it begs the question of how one can keep one’s social life active while adhering to safety guidelines. Just because you’re spending more time at home doesn’t mean you need to cut yourself off from friends and family. If anything, physical distance makes it all the more important to keep loved ones close by in other ways. So, don’t let the pandemic life cramp your social style.
Blog Overview
14 Feb 2022
5 Ways to Practise Better Self-Care in 2021
If 2020 has taught us anything useful, it’s that proper self-care can help minimise – and in some cases, prevent – the need for healthcare. Try out these five tips to help see you through the next 12 months.
immune system
26 Nov 2020
Holistic Fitness - What Does it Mean?
Holistic Fitness is a direct approach to maintaining mental, spiritual and physical fitness, incorporating nutrition and mindfulness to achieve overall sense of wellbeing.
Blog Overview
09 Oct 2020
The Other Signs of Breast Cancer You Need To Look Out For
Lumps are not the only symptoms to be aware of during your monthly breast self-examination, it’s important to check for these other tell-tale signs too.
Blog Overview
09 Apr 2020
6 Holistic practices to calm your anxiety during these challenging times
If you can’t go outside, go inside
Blog Overview
04 Dec 2019
Not sure why your muscles are so sore? we’ll tell you why
Our muscles are made in such a way that they are bound to experience pain when we try do physical activities that our body is not used to, especially for the first few days or weeks. What are the causes of muscle soreness?
Blog Overview
08 Oct 2019
How To Get Back Into Exercise After Injury
An injury can occur to anyone at any time, regardless of age. Apart from the physical discomfort, it can curtail you from going about your daily life and physical activities, especially if you are someone who loves exercising.
Blog Overview
06 Jun 2019
5 Ways To Better Core Health For New Mothers And Mothers To Be
The great changes that pregnancy and childbirth place on the body take time to recover from. For new mothers and mothers-to-be, practising Pilates eases you through pregnancy, labour and speeds up recovery after delivery.
Blog Overview
21 Nov 2019
Cellulite and Its Causes
What do you know about cellulite?
Blog Overview
31 Oct 2019
8 things about cardio training that will lead to happiness
How to live long and prosper
Blog Overview
12 Dec 2019
6 Easy-Peasy Tips to Improve Your Sleep
Doesn’t everyone like to sleep? Read on how you can easily improve every single night.
Blog Overview
11 Mar 2020
How DNA testing can personalise your workout
Here’s your body’s user manual
VIEW MORE
Blog Overview
01 May 2021
3 Things You Can Do If You Can’t Help Comparing Yourself With Others
You’re told you shouldn’t compare yourself to others, yet you can’t help yourself. Here are three things you can do to turn social comparison into something constructive.
Blog Overview
01 Apr 2021
4 Reasons Why You Need a Personal Trainer
Do you need to exercise every day? Which equipment should you use and in what order? Is cardio a must? Does faster mean better? Do I need a personal trainer? If you’re new to working out, it’s only natural to have a million and one questions in mind. Sure, your good friend Google can provide a lot of answers but which ones will get your body where you want it to be?
Blog Overview
01 Mar 2021
Change Your Daily Habits To Help You Level Up
As Aristotle once said, “The whole is greater than the sum of its parts”. Well, a study by Duke University agrees, revealing that over 40% of what we do each day are not decisions but habits. Practising good daily habits is thus the key to attaining and sustaining a life less ordinary.
Blog Overview
01 Jan 2021
Make 2021 YOUR Year
We can’t hit the ‘delete’ button on 2020 but we can aim to make the next 12 months better than the last. Here’s to reclaiming back our lives and making every moment of 2021 count.
Blog Overview
05 Nov 2020
How to Have a Positive Mindset
What does it mean to have a positive mindset? Is there something beyond simply hoping for the best?
Blog Overview
26 Mar 2020
Should You Exercise When You Are Sick
When you are feeling a bit down or a bit blue, should you turn to your regular exercise routine, or sit one out to rest and relax?
Blog Overview
26 Dec 2019
8 ways to keep your New Year resolutions alive
Banish fear and anxiety by breaking them down
Blog Overview
17 Apr 2019
5 Ways To Find Your Work-Life Balance
Yes, we can. Work it out.
Blog Overview
14 Apr 2019
5 Ways To A Healthy Body Image
What to do when your Instagram feed is packed with too many influencers
Blog Overview
03 Jan 2019
How To Set S.M.A.R.T Fitness Goals?
First, know the rules of the game
VIEW MORE
Blog Overview
12 Jul 2021
What to eat after your Covid-19 vaccine
Do you know how the vaccines work? Very briefly, they trigger an inflammatory immune response, producing proteins known as cytokines. That’s what lead to known side effects such as fever, body ache, fatigue, and headaches. Post-vaccination, the sensible thing to do would be avoid causing further inflammation. At the same time, nourish the gut as the microbiome found there makes up a large part of your immune system. Avoid processed junk, refined sugars (including artificial sweeteners), dairy, refined grains, vegetable oils, dairy, alcohol and fried foods. Instead, fill up on these 8 foods that are known to help the body fight inflammation.
Blog Overview
24 May 2021
Top 8 foods That Will Give You An Energy Boost
Tired of feeling tired? It boils down to your diet and whether you’re eating the right kind of food. Sure, all food provides the body with energy one way or another but while some will help you last through the day, others may only give you a quick jolt. To enjoy sustainable supply of energy, incorporate these foods into your diet.
Blog Overview
08 Mar 2021
Foods That Fuel Your Brain
What if you could eat your way to better cognitive function? Enter the MIND diet. In a study, participants slowed their rate of cognitive decline by 7.5 years through the MIND diet, a combination of Mediterranean and DASH (Diet Intervention for Neurodegenerative Delay), that nourishes and protects the brain.
Blog Overview
07 Feb 2022
Don’t Diet, Eat Right
You kickstart the year with every intention of eating better, healthier, more sensibly. You sign up for Veganuary, aim to go low-carb, plan to limit cakes and desserts to no more than once a week, and promise to choose caffeine-free tea over coffee … all of which you manage to do in the first week of the year.
Blog Overview
05 Oct 2020
Look Out For These Inflammatory Food That Can Damage Your Body
Inflammation can lead your immune system astray. Do yourself a favour and watch your intake of these foods.
Blog Overview
05 May 2020
5 Reasons To Begin a Personal Training Plan
Can a Certified Fitness Coach really improve my quality of life?
Blog Overview
19 Dec 2019
How To Eat Right For Your Age
Growing up isn’t easy and given the current lifestyle and food habits, a healthy growth is far away. Nothing is constant and hence the continuous change causes changes in your nutritional needs going at every different life stage. In order to stay fit and healthy, you need to eat right for your age. A varied diet of fruits, vegetables, whole grain, legumes, dairy foods, and lean meats are a must to meet your body’s basic nutritional requirements.
Blog Overview
08 Mar 2020
6 WAYS TO EAT MINDFULLY AND IMPROVE YOUR MEALS
How to get the best from what you eat
Blog Overview
05 May 2020
4 Things To Know About Eating Sugar
Make informed decisions about what you eat and live a better lifestyle
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Blog Overview
08 Feb 2021
2 Banana Protein Smoothies
Fresh ways to turn your powdered protein into healthy, colourful and inviting smoothies, with bananas!
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31 Jan 2021
Banana Protein Muffins
Pack in the protein with peanut butter, Greek yogurt, and your trusted choice of protein powder. Serve them at breakfast or grab as a snack.
Blog Overview
17 Jan 2021
Chocolate Protein Energy Balls
When you’re looking for an afternoon boost, a post-workout replenishment, or just fancy a tasty homemade chocolate snack, these energy balls are the perfect thing to have in your bag to grab. Simple to make, but tricky not to eat all at once!
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10 Jan 2021
Pumpkin Protein Waffles
We often think of waffles as only permissible on cheat days, but this pumpkin version packs a huge amount of flavour, and has some healthy ingredients mixed in to keep you going.
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27 Dec 2020
Hot Chocolate Protein Drink
Grab some Hot Chocolate and your favourite chocolate flavoured Innermost Protein for a delicious and warming drink, and enjoy after a winter workout.
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20 Dec 2020
Spritz Christmas Cookies
Spritz cookies are a close relative to shortbread, but contain eggs to help hold their shape. Less crumbly than shortbread but still buttery, they are small and sweet depending on your topping tactics!
Blog Overview
06 Dec 2020
Vegan Blueberry Protein Smoothie
Try our vegan version of a blueberry and banana smoothie, using Innermost's Health protein blend for better wellbeing.
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29 Nov 2020
Chocolate Fudge Protein Brownies
Check out these amazing chocolate fudge brownies - they're not only super easy to make, but also pack a protein punch. Warning: they will disappear, fast.
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22 Nov 2020
Protein Pancake
Get creative with your supplements and try mixing them into some new dishes - these protein pancakes are just the thing for a sunny post-morning workout to launch your day.
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15 Nov 2020
Beetroot Risotto
A vibrant, healthy and moreish meal for all your Autumn needs.
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11 Oct 2020
Fruit Smoothie Bowl
Check out this video for a Fruit Smoothie, with our suggested ingredients and preparation. Make the next one your own!
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13 Sep 2020
Tofu Scramble with Baked Potato
Here is an eggless scramble that uses tofu with spicy vegetables and herbs.
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30 Aug 2020
Thai Basil Egg Muffin
A simple protein-packed breakfast muffin - store extras in the freezer for pre-workout snacks.
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23 Aug 2020
Savoury Oatmeal with Fried Egg
An easy yet irresistible recipe for Oatmeal and Eggs to get in the post-workout nutrition you need.
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16 Aug 2020
Herby White Gazpacho
A fresh approach to the traditional gazpacho.
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09 Aug 2020
Thai Fish Cakes
If you love using a blender or food processor to make meals, this is the prefect recipe for you. Fresh fish and fresher herbs make for a refreshing appetizer, snack, or even main dish.
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02 Aug 2020
Coconut Poached Chicken with Tropical Salsa
Full of protein and great for the immune system, this poached chicken is perfect for a laid back evening.
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26 Jul 2020
Zucchini Pizza Boats
Stuff some zucchinis with turkey pepperoni, olives and diced tomato, then add ricotta and melted mozzarella cheese. What more could you possibly need?
Blog Overview
20 Jul 2020
Vegan Whipped Coffee
This fluffy drink or ‘dalgona coffee’ is flavourful with any choice of non-dairy milk and vegan sugar.
Blog Overview
05 Jul 2020
Rainbow Garden Salad
Add a touch of magic to the humble salad with sprouts, spinach, radishes and plenty of fresh herbs
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28 Jun 2020
5 Special Juice Recipes
5 Special Juice Recipes to Inject Colour into Your Day
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21 Jun 2020
Asian Style Thai Pumpkin Soup
A good source of beta-carotene, this delicious warming soup is great for your immune system.
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14 Jun 2020
Mushroom & Spinach Muffin Quiche
Easy but delicious vegetarian quiche recipe for mushroom and spinach lovers.
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07 Jun 2020
Gluten Free Pancakes
We’ve got a special gluten free pancake recipe for you today...
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05 Jun 2020
Toasted Muesli
A Homemade Toasted Muesli Recipe for you to try...
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24 May 2020
Freezer Bean Burrito
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17 May 2020
Corn Fritters with Avocado Salsa Recipe
Fresh, spicy and full of flavour
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10 May 2020
Stuffed Peppers
Filled with nutty flavours and packed with nutrition
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16 Apr 2020
Carrot and Lentils Creamy Soup with Fresh Coriander Recipe
A good source of carotene and fibre, and red lentils for a rich source of protein.
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16 Apr 2020
Turmeric Ginger Shot Recipe
Start your day with this strong turmeric ginger shot
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08 Apr 2020
Zucchini Noodles with Avocado Pesto & Prawns Recipe
Looking to replace heavy carbs for something a bit lighter in your meals?
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29 Mar 2020
7-Layers Fruit Salad Recipe
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29 Mar 2020
Kale Naan Pizza Recipe
“Craving Pizza? Of course you are!
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Blog Overview
28 Jul 2021
Regular Exercise May Lead to Better Vaccine Response
30 minutes, five days a week – that’s the general recommended requirement for physical activity, which studies have shown reduces the risk of falling sick and catching infectious diseases by 37%. More assuring is that researchers have also found that those who meet this minimum requirement of exercise regularly are 50% more likely to develop more antibodies after a vaccine.
Blog Overview
24 Jun 2021
Fit For Your Vaccine
As more people are getting vaccinated as a collective protection against COVID-19, do you know that being physically active can boost the effectiveness of your shot? Read on to understand how it works!
Blog Overview
14 Jun 2021
Find your Flow: Which Type of Yoga Class Is Right For You?
Whether you’re new to yoga or looking to deepen your practice, Fitness First has the ideal class for you.
Blog Overview
07 Jun 2021
Body Mass Index (BMI) And What It’s Useful For
BMI has long been used to indicate total body fat and weigh one’s health risks.
Blog Overview
07 Jun 2021
Body Mass Index (BMI) And What It’s Useful For
BMI has long been used to indicate total body fat and weigh one’s health risks.
Blog Overview
10 May 2021
3 Workout Classes To Help You Build Core Strength
Want to strengthen your core? Fitness First has a series of classes that are perfect for you.
Blog Overview
12 Apr 2021
Benefits of Taking Regular Breaks While Working From Home
Taking regular breaks at work is important to stay productive. This article explains the benefits and how often you should take a break. Learn more about wellness tips by Fitness First!
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15 Mar 2021
Start Exercising Again After A Long Break
You took some time off your fitness routine and somehow, that one-week break stretched into a month-long holiday. Before you know it, it’s been months since you last laced up your trainers. Reviving an abandoned habit is not easy but it can be done and especially for women, there’s no better time to get back into gear than now as 8 March is International Women’s Day (IWD). This year’s IWD theme #ChoosetoChallenge invites you to celebrate women’s achievements, raise awareness against bias, and take action for equality. And it all starts with you. Employ these few tricks to hop back on board your fitness journey.
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25 Feb 2021
How to Train More Sustainably
Fitness and the environment go hand in hand
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01 Feb 2022
It’s Time For A Social Media Detox
You know the drill by now: WFH equals more flexible schedules. This likely means that there is more time in a day for you to indulge in non-work stuff. That almost always leads to spending longer hours scrolling through social media apps on your phone.
Blog Overview
28 Jan 2021
5 Ways to Avoid Weight Gain While Working from Home
It’s not just what you eat but also how you eat
Blog Overview
21 Jan 2021
The Best Protein on the Market?
Protein supplements can help you achieve your personal health and fitness goals
Blog Overview
14 Jan 2021
Be Happy - Looking After Your Mental Health
Read our latest blog to discover the benefits that exercise has to our mental well-being, and the potential for more motivation as we find joy in regular commitment.
Blog Overview
07 Jan 2021
Learn a New Skill - From to Yodeling to Yoga
Read on to discover the benefits behind learning a new skill, and how opening new doors will increase your adaptability and overall happiness.
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12 Nov 2020
Consistency Is Key - Keep it Up
Whatever you want achieve, staying consistent is essential to getting the results you want.
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19 Oct 2020
Things To Think About When Setting Up Your First Home Gym
There are many reasons why you may consider setting up a home gym. For one, in this era of the ‘new normal’, you may have safety concerns and prefer to work out at home. Another reason is so that you can fit in a short fitness routine on days when you have the urge to exercise but did not plan a visit to the gym. Many people also exercise at home to complement their gym routines, by alternating days and the types of workout that can be done at home using minimal equipment. Whatever your reason, here are some suggestions on things to consider to get you started.
Blog Overview
01 Oct 2020
How Yoga Can Help Boost Sports Performance
To level up in golf, tennis, running and swimming – get on the mat and learn some asanas.
Blog Overview
15 Oct 2020
The Secrets of Motivation
Is motivation simply sheer power of will, desire to succeed, or even fear of failure? Or does our motivation to change comprise all of the above? There’s a simple yet surprising reason that drives most of us to keep going, and it bolsters us to stay on track for our goals.
Blog Overview
15 Oct 2020
The Secrets to Motivation
Is motivation simply sheer power of will, desire to succeed, or even fear of failure?
Blog Overview
08 Oct 2020
The Power of Music in Exercise
We know music is powerful, but what exactly makes it so compelling during exercise? Does it change us physically, or is it all in our head?
Blog Overview
17 Sep 2020
4 Advantages of a Group Fitness Class
You’re missing out if you only fly solo.
Blog Overview
27 Aug 2020
Leaky Gut - What Is It?
Peak fitness starts from the inside out with your gut health
immune system
13 Aug 2020
Exercise After Having A Baby - 4 Things to Know
Many new moms look forward to returning to an active lifestyle, and a common question they have is when to start exercising again...
immune system
13 Aug 2020
Beyond the Pose: What Yoga Does For You
Here are 6 physical areas you can focus on improving, by doing yoga on a regular basis.
immune system
06 Aug 2020
5 Ways to Boost Your Immune System
Surgical masks and hand sanitisers are invaluable tools in the fight against viruses, but did you know that the first line of defense starts from within?
Blog Overview
30 Jul 2020
6 Tips for Working at Home, Healthily
Consider these 6 tips to maintain a healthy balance while working from the home office
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21 Jul 2020
Intellectual Fitness
While physical fitness is important, intellectual fitness is also necessary.
Blog Overview
03 Sep 2020
It’s All About Good Etiquette
Play nice with everyone. Good etiquette takes you places.
Blog Overview
09 Jul 2020
Are You Using the Right Cooking Oils?
Certain oils are healthier than others, and using the right type for different styles of cooking can be great a benefit to your health.
Blog Overview
16 Jul 2020
Are You Using the Right Cooking Oil?
Certain oils are healthier than others, and using the right type for different styles of cooking can be great a benefit to your health.
Blog Overview
09 Jul 2020
What’s the Game Plan? The Keys to Fitness Consistency
Decide what you really want, then score the fitness goals that make your life meaningful.
Blog Overview
02 Jul 2020
Sore Neck? Use These 6 Tips to Ease the Pain
Are you noticing more neck pain from too much computer use? Here are 6 ways lessen your pain
Blog Overview
25 Jun 2020
Heart-Rate Training in 8 Steps
How to know if you’re putting enough effort into your workout plan
Blog Overview
18 Jun 2020
Is the Rowing Machine for Me?
Inspired by the Dragon Boat season? See how the humble rowing machine can be a tremendous ally.
Blog Overview
11 Jun 2020
7 Ways to Improve Your Digestion and Feel Lighter on Your Feet
Peak fitness starts from the inside out with your gut health
Blog Overview
04 Jun 2020
Will I Gain Weight Drinking?
The quick answer is, it is possible to gain weight from drinking alcoholic beverages, but that may not be the inevitable fate for everyone who enjoys a drink.
Blog Overview
28 May 2020
Benefits of Swimming as Exercise
Benefits of Swimming as Exercise
Blog Overview
05 May 2020
Tracking Your Training Progress with Advanced Tools and Data
Whatever workout goals you want to achieve, be it weight loss, gaining muscle or a toned body, it is good idea to measure your progress if you want to see results.
Blog Overview
16 Apr 2020
What is your indigestion trying to tell you?
Here are a few symptoms that may help you better understand why your stomach is upset.
Blog Overview
16 Apr 2020
5 ways to improve posture at your desk
Here are some tips to improving your posture while working at a desk
Time To Make A Change: Adjusting Your Goals
24 Jan 2020
Time to make a change: adjusting your goals
Goals give us a sense of purpose and helps guide us in the direction we want to head towards. It keeps us engaged in the activities we’ve set out for ourselves, and hopefully, lead us towards a more balanced and happy life. However, life is full of obstacles and our best intentions don’t always win. As humans, we are also constantly changing so what we thought worked for us at one point might not work for us after that. These changes are very much part of life and more than okay; we just need to pause sometimes to readjust out goals to accommodate them all.
Blog Overview
04 Mar 2020
5 Tips to Stay Focused At Work
Your average attention span is about 8 seconds. This number has reduced over the passing years thanks to the increased screen time and digital connections. Human survival depends on focus and your ability to pay attention to what’s important and moving. Focus is a muscle which can be built. Follow these few techniques to learn how to eliminate your distractions and focus on your work.
Blog Overview
02 Jun 2019
8 Sneaky Reasons Why You’re Always Hungry
It doesn’t matter what you eat or how much you eat, you know you are feeling the need to fuel up even if you’ve just finished a meal. If you can relate to this, we’ll have all the answers to why this happens in the first place. We’ll also, of course suggest ways to deal with it in the right manner.
Blog Overview
05 Feb 2020
5 reasons why you need rest
If you can’t be still, you’ll just burn out
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