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5 Diet Changes to Boost Performance
Small changes with long-term impact
Instead of praising all the “superfoods” we have these days, here are five small changes you can make to your diet that will have a huge effect on your exercise performance over time.
Don’t expect anything fancy. Chances are you have most likely heard these before… but did you actually give them a try and stick to them for longer than 3 days?
Let’s implement one each week and make sure all focus on that week is this little habit that, over the long run, will make a big difference in how you eat.
No magic pills, just good habits
We all want that magic pill that will make us super healthy just by looking at it. Unfortunately, there is no such thing!
The closest we can get are products that are proven to boost your sports performance. The amount you will have to take to see any results are not realistic and most if it is just marketing.
Instead of pouring your money down the drain, start by implementing some easy habits. All it’ll cost you is some effort and motivation.
5 Eating Habits to Improve Sports Performance
#1 Eat slowly
No matter what you eat, when you eat, where you eat or who you’re eating with – eat slowly! It’s that simple… or is it?
For me personally this is super hard and I really need to force myself to slow down. I came up with the following steps that I try to follow every day until I won’t have to think about it anymore:
· Add 5-10 minutes to each meal
· Sit down to enjoy the meal
· Put utensils down between bites
· Take a breath between bites
· Don’t eat in your car – find a nice setting
· Remove distractions like your phone or TV
The most important thing is to set aside enough time to eat. Make enjoying your meal a conscious and deliberate act that’s a well-earned break from your busy day! It doesn’t have to be something you squeeze in between other things.
It takes around 20 minutes for your stomach to signal the brain and let it know you’re full. Slowing down helps your body do its job!
By eating slowly you’ll also digest your food better, feel more relaxed and more satisfied.
#2 Eat until you’re 80% full
“80% full” is not a specific number, but rather an idea: Eating until “just satisfied” or “no longer hungry” but not full or stuffed.
This will teach appetite awareness, building intuitive understanding and control of hunger/fullness. Over time, you will learn to sense hunger and satiety cues properly, as well as distinguish physical hunger from cravings.
It may sound simple to understand but can be quite hard. To get the feeling right, try to eat once 100% full and maybe even 120% to realise what the difference is.
At first, you will not be able to feel hunger or fullness, or any stomach cues. Keep learning and paying attention to any signs to your physical hungry or full, such as:
Hunger cues
· ‘Hunger headache’
· Feeling light-headed or ‘spaced out’
· Being ‘hangry (hungry + angry)
· Growling or empty-feeling stomach
Over-full cues (ate too much)
· Feeling stuffed / bloated
· Heartburn
· Feeling nauseated or gassy
· Feeling heavy and sluggish
Satiety cues (ate just enough)
· Feeling energized and no longer hungry
· Feeling generally satisfied
· Feeling like you could get up and do something(such as going for a walk)
#3 Add an extra portion of vegetables to each meal
Eating more colourful fruit and vegetables improves nutritional quality. It will bring more variety to your meals and helps feeling more satisfied because of the fibre. Adding more food will feel a lot nicer than taking it away!
The best way to do this is by ‘eating the rainbow’ – mix up the veggies you eat so that you have multiple colours on your plate. Vegetables of the same colour often have the same kinds of nutrients, so a wide variety of colours ensures you’re getting a more balanced meal.
Write down the vegetables you like to eat and check how variated your taste is. If you realise your plate is mostly just green vegetables, next time you go to the supermarket spend 5 min on finding some different colours like carrot, cauliflower, red onion, butternut squash, red cabbage… be creative and try something new!
When going out for lunch or dinner always ask for a portion of roasted vegetables or a salad on the side.
Kickstart this habit by adding 1 colourful fruit or vegetable to each meal. 1 serving of vegetables is about the size of a fist.
#4 Cut out refined sugar and make smart carb choices
Cutting out sugar doesn’t mean you can’t have any carbs! Almost everyone will benefit from having some carbohydrates in their diet. Go for “smart carbs” which are slower-digesting, higher-fibre and nutrient-rich.
These include such foods as:
· Whole grains (brown or wild rice, quinoa, buckwheat, oats, etc.)
· Beans and legumes
· Fruits and starchy vegetables (potatoes, sweet potatoes, bananas and plantains, etc.)
Low carb isn’t always ideal when doing CrossFit or high intensity training. Most people look, feel, and perform better with some carbs in their diet, even if they’re trying to lose weight/fat.
So, remember not all carbs are created equal: “smart carbs” are a great nutritional choice and not the same thing as processed sugars!
Serving size is approximately 1 cupped handful/meal for women and 1-2 cupped handfuls for men. Although the portion size may change when activity levels go up. When you feel you're not recovering from your training sessions and feel low on energy you may have to up your carbs.
#5 Drink only calorie-free beverages
It’s easy to take in a lot of unwanted calories with drinks. Most drinks don’t offer many nutrients or add value to our bodies. Drinking only calorie free beverages (such as water), we can automatically improve our nutrition and cut out excess energy intake.
Try out the following challenge:
ONLY DRINK CALORIE FREE DRINKS FOR 2 WEEKS!!
Gather data and see what happens! Start by looking at what you currently drink, and where you need to substitute or change your choice.
What you can do to make it “a little bit better” is switching your soda drink for sparkling water if you like to have some fizz, add a slice of lemon or lime to give more flavour. Eat a piece of fruit instead of just drinking the juice, etc. - be creative!
This can be difficult, especially if you like alcohol. Experiment with it and see how you feel; after the two weeks you can decide what elements of this habit to keep in your routines.
If you like to get more help in setting new habits to a healthier life, give mea shout in the gym or email me at cb@innerfight.com
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
Instead of praising all the “superfoods” we have these days, here are five small changes you can make to your diet that will have a huge effect on your exercise performance over time.
Don’t expect anything fancy. Chances are you have most likely heard these before… but did you actually give them a try and stick to them for longer than 3 days?
Let’s implement one each week and make sure all focus on that week is this little habit that, over the long run, will make a big difference in how you eat.
No magic pills, just good habits
We all want that magic pill that will make us super healthy just by looking at it. Unfortunately, there is no such thing!
The closest we can get are products that are proven to boost your sports performance. The amount you will have to take to see any results are not realistic and most if it is just marketing.
Instead of pouring your money down the drain, start by implementing some easy habits. All it’ll cost you is some effort and motivation.
5 Eating Habits to Improve Sports Performance
#1 Eat slowly
No matter what you eat, when you eat, where you eat or who you’re eating with – eat slowly! It’s that simple… or is it?
For me personally this is super hard and I really need to force myself to slow down. I came up with the following steps that I try to follow every day until I won’t have to think about it anymore:
· Add 5-10 minutes to each meal
· Sit down to enjoy the meal
· Put utensils down between bites
· Take a breath between bites
· Don’t eat in your car – find a nice setting
· Remove distractions like your phone or TV
The most important thing is to set aside enough time to eat. Make enjoying your meal a conscious and deliberate act that’s a well-earned break from your busy day! It doesn’t have to be something you squeeze in between other things.
It takes around 20 minutes for your stomach to signal the brain and let it know you’re full. Slowing down helps your body do its job!
By eating slowly you’ll also digest your food better, feel more relaxed and more satisfied.
#2 Eat until you’re 80% full
“80% full” is not a specific number, but rather an idea: Eating until “just satisfied” or “no longer hungry” but not full or stuffed.
This will teach appetite awareness, building intuitive understanding and control of hunger/fullness. Over time, you will learn to sense hunger and satiety cues properly, as well as distinguish physical hunger from cravings.
It may sound simple to understand but can be quite hard. To get the feeling right, try to eat once 100% full and maybe even 120% to realise what the difference is.
At first, you will not be able to feel hunger or fullness, or any stomach cues. Keep learning and paying attention to any signs to your physical hungry or full, such as:
Hunger cues
· ‘Hunger headache’
· Feeling light-headed or ‘spaced out’
· Being ‘hangry (hungry + angry)
· Growling or empty-feeling stomach
Over-full cues (ate too much)
· Feeling stuffed / bloated
· Heartburn
· Feeling nauseated or gassy
· Feeling heavy and sluggish
Satiety cues (ate just enough)
· Feeling energized and no longer hungry
· Feeling generally satisfied
· Feeling like you could get up and do something(such as going for a walk)
#3 Add an extra portion of vegetables to each meal
Eating more colourful fruit and vegetables improves nutritional quality. It will bring more variety to your meals and helps feeling more satisfied because of the fibre. Adding more food will feel a lot nicer than taking it away!
The best way to do this is by ‘eating the rainbow’ – mix up the veggies you eat so that you have multiple colours on your plate. Vegetables of the same colour often have the same kinds of nutrients, so a wide variety of colours ensures you’re getting a more balanced meal.
Write down the vegetables you like to eat and check how variated your taste is. If you realise your plate is mostly just green vegetables, next time you go to the supermarket spend 5 min on finding some different colours like carrot, cauliflower, red onion, butternut squash, red cabbage… be creative and try something new!
When going out for lunch or dinner always ask for a portion of roasted vegetables or a salad on the side.
Kickstart this habit by adding 1 colourful fruit or vegetable to each meal. 1 serving of vegetables is about the size of a fist.
#4 Cut out refined sugar and make smart carb choices
Cutting out sugar doesn’t mean you can’t have any carbs! Almost everyone will benefit from having some carbohydrates in their diet. Go for “smart carbs” which are slower-digesting, higher-fibre and nutrient-rich.
These include such foods as:
· Whole grains (brown or wild rice, quinoa, buckwheat, oats, etc.)
· Beans and legumes
· Fruits and starchy vegetables (potatoes, sweet potatoes, bananas and plantains, etc.)
Low carb isn’t always ideal when doing CrossFit or high intensity training. Most people look, feel, and perform better with some carbs in their diet, even if they’re trying to lose weight/fat.
So, remember not all carbs are created equal: “smart carbs” are a great nutritional choice and not the same thing as processed sugars!
Serving size is approximately 1 cupped handful/meal for women and 1-2 cupped handfuls for men. Although the portion size may change when activity levels go up. When you feel you're not recovering from your training sessions and feel low on energy you may have to up your carbs.
#5 Drink only calorie-free beverages
It’s easy to take in a lot of unwanted calories with drinks. Most drinks don’t offer many nutrients or add value to our bodies. Drinking only calorie free beverages (such as water), we can automatically improve our nutrition and cut out excess energy intake.
Try out the following challenge:
ONLY DRINK CALORIE FREE DRINKS FOR 2 WEEKS!!
Gather data and see what happens! Start by looking at what you currently drink, and where you need to substitute or change your choice.
What you can do to make it “a little bit better” is switching your soda drink for sparkling water if you like to have some fizz, add a slice of lemon or lime to give more flavour. Eat a piece of fruit instead of just drinking the juice, etc. - be creative!
This can be difficult, especially if you like alcohol. Experiment with it and see how you feel; after the two weeks you can decide what elements of this habit to keep in your routines.
If you like to get more help in setting new habits to a healthier life, give mea shout in the gym or email me at cb@innerfight.com
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
Instead of praising all the “superfoods” we have these days, here are five small changes you can make to your diet that will have a huge effect on your exercise performance over time.
Don’t expect anything fancy. Chances are you have most likely heard these before… but did you actually give them a try and stick to them for longer than 3 days?
Let’s implement one each week and make sure all focus on that week is this little habit that, over the long run, will make a big difference in how you eat.
No magic pills, just good habits
We all want that magic pill that will make us super healthy just by looking at it. Unfortunately, there is no such thing!
The closest we can get are products that are proven to boost your sports performance. The amount you will have to take to see any results are not realistic and most if it is just marketing.
Instead of pouring your money down the drain, start by implementing some easy habits. All it’ll cost you is some effort and motivation.
5 Eating Habits to Improve Sports Performance
#1 Eat slowly
No matter what you eat, when you eat, where you eat or who you’re eating with – eat slowly! It’s that simple… or is it?
For me personally this is super hard and I really need to force myself to slow down. I came up with the following steps that I try to follow every day until I won’t have to think about it anymore:
· Add 5-10 minutes to each meal
· Sit down to enjoy the meal
· Put utensils down between bites
· Take a breath between bites
· Don’t eat in your car – find a nice setting
· Remove distractions like your phone or TV
The most important thing is to set aside enough time to eat. Make enjoying your meal a conscious and deliberate act that’s a well-earned break from your busy day! It doesn’t have to be something you squeeze in between other things.
It takes around 20 minutes for your stomach to signal the brain and let it know you’re full. Slowing down helps your body do its job!
By eating slowly you’ll also digest your food better, feel more relaxed and more satisfied.
#2 Eat until you’re 80% full
“80% full” is not a specific number, but rather an idea: Eating until “just satisfied” or “no longer hungry” but not full or stuffed.
This will teach appetite awareness, building intuitive understanding and control of hunger/fullness. Over time, you will learn to sense hunger and satiety cues properly, as well as distinguish physical hunger from cravings.
It may sound simple to understand but can be quite hard. To get the feeling right, try to eat once 100% full and maybe even 120% to realise what the difference is.
At first, you will not be able to feel hunger or fullness, or any stomach cues. Keep learning and paying attention to any signs to your physical hungry or full, such as:
Hunger cues
· ‘Hunger headache’
· Feeling light-headed or ‘spaced out’
· Being ‘hangry (hungry + angry)
· Growling or empty-feeling stomach
Over-full cues (ate too much)
· Feeling stuffed / bloated
· Heartburn
· Feeling nauseated or gassy
· Feeling heavy and sluggish
Satiety cues (ate just enough)
· Feeling energized and no longer hungry
· Feeling generally satisfied
· Feeling like you could get up and do something(such as going for a walk)
#3 Add an extra portion of vegetables to each meal
Eating more colourful fruit and vegetables improves nutritional quality. It will bring more variety to your meals and helps feeling more satisfied because of the fibre. Adding more food will feel a lot nicer than taking it away!
The best way to do this is by ‘eating the rainbow’ – mix up the veggies you eat so that you have multiple colours on your plate. Vegetables of the same colour often have the same kinds of nutrients, so a wide variety of colours ensures you’re getting a more balanced meal.
Write down the vegetables you like to eat and check how variated your taste is. If you realise your plate is mostly just green vegetables, next time you go to the supermarket spend 5 min on finding some different colours like carrot, cauliflower, red onion, butternut squash, red cabbage… be creative and try something new!
When going out for lunch or dinner always ask for a portion of roasted vegetables or a salad on the side.
Kickstart this habit by adding 1 colourful fruit or vegetable to each meal. 1 serving of vegetables is about the size of a fist.
#4 Cut out refined sugar and make smart carb choices
Cutting out sugar doesn’t mean you can’t have any carbs! Almost everyone will benefit from having some carbohydrates in their diet. Go for “smart carbs” which are slower-digesting, higher-fibre and nutrient-rich.
These include such foods as:
· Whole grains (brown or wild rice, quinoa, buckwheat, oats, etc.)
· Beans and legumes
· Fruits and starchy vegetables (potatoes, sweet potatoes, bananas and plantains, etc.)
Low carb isn’t always ideal when doing CrossFit or high intensity training. Most people look, feel, and perform better with some carbs in their diet, even if they’re trying to lose weight/fat.
So, remember not all carbs are created equal: “smart carbs” are a great nutritional choice and not the same thing as processed sugars!
Serving size is approximately 1 cupped handful/meal for women and 1-2 cupped handfuls for men. Although the portion size may change when activity levels go up. When you feel you're not recovering from your training sessions and feel low on energy you may have to up your carbs.
#5 Drink only calorie-free beverages
It’s easy to take in a lot of unwanted calories with drinks. Most drinks don’t offer many nutrients or add value to our bodies. Drinking only calorie free beverages (such as water), we can automatically improve our nutrition and cut out excess energy intake.
Try out the following challenge:
ONLY DRINK CALORIE FREE DRINKS FOR 2 WEEKS!!
Gather data and see what happens! Start by looking at what you currently drink, and where you need to substitute or change your choice.
What you can do to make it “a little bit better” is switching your soda drink for sparkling water if you like to have some fizz, add a slice of lemon or lime to give more flavour. Eat a piece of fruit instead of just drinking the juice, etc. - be creative!
This can be difficult, especially if you like alcohol. Experiment with it and see how you feel; after the two weeks you can decide what elements of this habit to keep in your routines.
If you like to get more help in setting new habits to a healthier life, give mea shout in the gym or email me at cb@innerfight.com
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 8mins. Tempo should feel liks a 7/10 effort. After each 8 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 3x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 1000m repeats which will fluctuate between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session
is 400m repeats. Try and run these 8-9/10 effort, as you have 60 sec to recover after each one. Rep scheme is 8-12x.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 6:59am
Location: Wadi Hub Hatta Public Parking
Session: Long Run
We will be back in Hatta this week for our Sunday long run.
Route
This is an out and back route, please ensure to carry fuel and hydration.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
Using the Erg machines across varying time frames and distances to work on your endurance. This week, we will throw in some other dance moves to mix things up.
GYMNASTICS
This week, we're back on the rig for pull-up progressions! Strict, kipping and butterfly will make an appearance, followed by lat and core supersets.
HYROX
We are 5 weeks out from Sharjah, so we will break down a full HYROX into intervals to work on pacing and strategy.
MOBILITY
Since everyone enjoyed the flows so much, we will continue with this. Full body stretch routines, of course, followed with stability/activation. We need to lock everything in place after we have stretched.
PURE STRENGTH
In Pure Strength this week, we are hitting some bodybuilding work. Monday will be some full-body resistance training with a little bias towards the glutes. Wednesday, we are starting with some single leg work and core and then some arms to finish
WEIGHTLIFTING
This week in weightlifting, we are breaking down the clean and jerk. Starting with clusters to work on the leg drive. A pressing complex with paused split jerks. Then, put it all together with power clean, hang clean, and split jerk. This will be a great great technique session!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
Endurance ride with the crew! 85 or 100km options. Email rf@innerfight.com for more info.
Start time: 05:59 am
Location: BOTS
Sunday - Group Long Run
A hatta long run to practice some time on the hills. Email endurance@innerfight.com if you'd like to get involved.
Location: BOTS
Instead of praising all the “superfoods” we have these days, here are five small changes you can make to your diet that will have a huge effect on your exercise performance over time.
Don’t expect anything fancy. Chances are you have most likely heard these before… but did you actually give them a try and stick to them for longer than 3 days?
Let’s implement one each week and make sure all focus on that week is this little habit that, over the long run, will make a big difference in how you eat.
No magic pills, just good habits
We all want that magic pill that will make us super healthy just by looking at it. Unfortunately, there is no such thing!
The closest we can get are products that are proven to boost your sports performance. The amount you will have to take to see any results are not realistic and most if it is just marketing.
Instead of pouring your money down the drain, start by implementing some easy habits. All it’ll cost you is some effort and motivation.
5 Eating Habits to Improve Sports Performance
#1 Eat slowly
No matter what you eat, when you eat, where you eat or who you’re eating with – eat slowly! It’s that simple… or is it?
For me personally this is super hard and I really need to force myself to slow down. I came up with the following steps that I try to follow every day until I won’t have to think about it anymore:
· Add 5-10 minutes to each meal
· Sit down to enjoy the meal
· Put utensils down between bites
· Take a breath between bites
· Don’t eat in your car – find a nice setting
· Remove distractions like your phone or TV
The most important thing is to set aside enough time to eat. Make enjoying your meal a conscious and deliberate act that’s a well-earned break from your busy day! It doesn’t have to be something you squeeze in between other things.
It takes around 20 minutes for your stomach to signal the brain and let it know you’re full. Slowing down helps your body do its job!
By eating slowly you’ll also digest your food better, feel more relaxed and more satisfied.
#2 Eat until you’re 80% full
“80% full” is not a specific number, but rather an idea: Eating until “just satisfied” or “no longer hungry” but not full or stuffed.
This will teach appetite awareness, building intuitive understanding and control of hunger/fullness. Over time, you will learn to sense hunger and satiety cues properly, as well as distinguish physical hunger from cravings.
It may sound simple to understand but can be quite hard. To get the feeling right, try to eat once 100% full and maybe even 120% to realise what the difference is.
At first, you will not be able to feel hunger or fullness, or any stomach cues. Keep learning and paying attention to any signs to your physical hungry or full, such as:
Hunger cues
· ‘Hunger headache’
· Feeling light-headed or ‘spaced out’
· Being ‘hangry (hungry + angry)
· Growling or empty-feeling stomach
Over-full cues (ate too much)
· Feeling stuffed / bloated
· Heartburn
· Feeling nauseated or gassy
· Feeling heavy and sluggish
Satiety cues (ate just enough)
· Feeling energized and no longer hungry
· Feeling generally satisfied
· Feeling like you could get up and do something(such as going for a walk)
#3 Add an extra portion of vegetables to each meal
Eating more colourful fruit and vegetables improves nutritional quality. It will bring more variety to your meals and helps feeling more satisfied because of the fibre. Adding more food will feel a lot nicer than taking it away!
The best way to do this is by ‘eating the rainbow’ – mix up the veggies you eat so that you have multiple colours on your plate. Vegetables of the same colour often have the same kinds of nutrients, so a wide variety of colours ensures you’re getting a more balanced meal.
Write down the vegetables you like to eat and check how variated your taste is. If you realise your plate is mostly just green vegetables, next time you go to the supermarket spend 5 min on finding some different colours like carrot, cauliflower, red onion, butternut squash, red cabbage… be creative and try something new!
When going out for lunch or dinner always ask for a portion of roasted vegetables or a salad on the side.
Kickstart this habit by adding 1 colourful fruit or vegetable to each meal. 1 serving of vegetables is about the size of a fist.
#4 Cut out refined sugar and make smart carb choices
Cutting out sugar doesn’t mean you can’t have any carbs! Almost everyone will benefit from having some carbohydrates in their diet. Go for “smart carbs” which are slower-digesting, higher-fibre and nutrient-rich.
These include such foods as:
· Whole grains (brown or wild rice, quinoa, buckwheat, oats, etc.)
· Beans and legumes
· Fruits and starchy vegetables (potatoes, sweet potatoes, bananas and plantains, etc.)
Low carb isn’t always ideal when doing CrossFit or high intensity training. Most people look, feel, and perform better with some carbs in their diet, even if they’re trying to lose weight/fat.
So, remember not all carbs are created equal: “smart carbs” are a great nutritional choice and not the same thing as processed sugars!
Serving size is approximately 1 cupped handful/meal for women and 1-2 cupped handfuls for men. Although the portion size may change when activity levels go up. When you feel you're not recovering from your training sessions and feel low on energy you may have to up your carbs.
#5 Drink only calorie-free beverages
It’s easy to take in a lot of unwanted calories with drinks. Most drinks don’t offer many nutrients or add value to our bodies. Drinking only calorie free beverages (such as water), we can automatically improve our nutrition and cut out excess energy intake.
Try out the following challenge:
ONLY DRINK CALORIE FREE DRINKS FOR 2 WEEKS!!
Gather data and see what happens! Start by looking at what you currently drink, and where you need to substitute or change your choice.
What you can do to make it “a little bit better” is switching your soda drink for sparkling water if you like to have some fizz, add a slice of lemon or lime to give more flavour. Eat a piece of fruit instead of just drinking the juice, etc. - be creative!
This can be difficult, especially if you like alcohol. Experiment with it and see how you feel; after the two weeks you can decide what elements of this habit to keep in your routines.
If you like to get more help in setting new habits to a healthier life, give mea shout in the gym or email me at cb@innerfight.com
Instead of praising all the “superfoods” we have these days, here are five small changes you can make to your diet that will have a huge effect on your exercise performance over time.
Don’t expect anything fancy. Chances are you have most likely heard these before… but did you actually give them a try and stick to them for longer than 3 days?
Let’s implement one each week and make sure all focus on that week is this little habit that, over the long run, will make a big difference in how you eat.
No magic pills, just good habits
We all want that magic pill that will make us super healthy just by looking at it. Unfortunately, there is no such thing!
The closest we can get are products that are proven to boost your sports performance. The amount you will have to take to see any results are not realistic and most if it is just marketing.
Instead of pouring your money down the drain, start by implementing some easy habits. All it’ll cost you is some effort and motivation.
5 Eating Habits to Improve Sports Performance
#1 Eat slowly
No matter what you eat, when you eat, where you eat or who you’re eating with – eat slowly! It’s that simple… or is it?
For me personally this is super hard and I really need to force myself to slow down. I came up with the following steps that I try to follow every day until I won’t have to think about it anymore:
· Add 5-10 minutes to each meal
· Sit down to enjoy the meal
· Put utensils down between bites
· Take a breath between bites
· Don’t eat in your car – find a nice setting
· Remove distractions like your phone or TV
The most important thing is to set aside enough time to eat. Make enjoying your meal a conscious and deliberate act that’s a well-earned break from your busy day! It doesn’t have to be something you squeeze in between other things.
It takes around 20 minutes for your stomach to signal the brain and let it know you’re full. Slowing down helps your body do its job!
By eating slowly you’ll also digest your food better, feel more relaxed and more satisfied.
#2 Eat until you’re 80% full
“80% full” is not a specific number, but rather an idea: Eating until “just satisfied” or “no longer hungry” but not full or stuffed.
This will teach appetite awareness, building intuitive understanding and control of hunger/fullness. Over time, you will learn to sense hunger and satiety cues properly, as well as distinguish physical hunger from cravings.
It may sound simple to understand but can be quite hard. To get the feeling right, try to eat once 100% full and maybe even 120% to realise what the difference is.
At first, you will not be able to feel hunger or fullness, or any stomach cues. Keep learning and paying attention to any signs to your physical hungry or full, such as:
Hunger cues
· ‘Hunger headache’
· Feeling light-headed or ‘spaced out’
· Being ‘hangry (hungry + angry)
· Growling or empty-feeling stomach
Over-full cues (ate too much)
· Feeling stuffed / bloated
· Heartburn
· Feeling nauseated or gassy
· Feeling heavy and sluggish
Satiety cues (ate just enough)
· Feeling energized and no longer hungry
· Feeling generally satisfied
· Feeling like you could get up and do something(such as going for a walk)
#3 Add an extra portion of vegetables to each meal
Eating more colourful fruit and vegetables improves nutritional quality. It will bring more variety to your meals and helps feeling more satisfied because of the fibre. Adding more food will feel a lot nicer than taking it away!
The best way to do this is by ‘eating the rainbow’ – mix up the veggies you eat so that you have multiple colours on your plate. Vegetables of the same colour often have the same kinds of nutrients, so a wide variety of colours ensures you’re getting a more balanced meal.
Write down the vegetables you like to eat and check how variated your taste is. If you realise your plate is mostly just green vegetables, next time you go to the supermarket spend 5 min on finding some different colours like carrot, cauliflower, red onion, butternut squash, red cabbage… be creative and try something new!
When going out for lunch or dinner always ask for a portion of roasted vegetables or a salad on the side.
Kickstart this habit by adding 1 colourful fruit or vegetable to each meal. 1 serving of vegetables is about the size of a fist.
#4 Cut out refined sugar and make smart carb choices
Cutting out sugar doesn’t mean you can’t have any carbs! Almost everyone will benefit from having some carbohydrates in their diet. Go for “smart carbs” which are slower-digesting, higher-fibre and nutrient-rich.
These include such foods as:
· Whole grains (brown or wild rice, quinoa, buckwheat, oats, etc.)
· Beans and legumes
· Fruits and starchy vegetables (potatoes, sweet potatoes, bananas and plantains, etc.)
Low carb isn’t always ideal when doing CrossFit or high intensity training. Most people look, feel, and perform better with some carbs in their diet, even if they’re trying to lose weight/fat.
So, remember not all carbs are created equal: “smart carbs” are a great nutritional choice and not the same thing as processed sugars!
Serving size is approximately 1 cupped handful/meal for women and 1-2 cupped handfuls for men. Although the portion size may change when activity levels go up. When you feel you're not recovering from your training sessions and feel low on energy you may have to up your carbs.
#5 Drink only calorie-free beverages
It’s easy to take in a lot of unwanted calories with drinks. Most drinks don’t offer many nutrients or add value to our bodies. Drinking only calorie free beverages (such as water), we can automatically improve our nutrition and cut out excess energy intake.
Try out the following challenge:
ONLY DRINK CALORIE FREE DRINKS FOR 2 WEEKS!!
Gather data and see what happens! Start by looking at what you currently drink, and where you need to substitute or change your choice.
What you can do to make it “a little bit better” is switching your soda drink for sparkling water if you like to have some fizz, add a slice of lemon or lime to give more flavour. Eat a piece of fruit instead of just drinking the juice, etc. - be creative!
This can be difficult, especially if you like alcohol. Experiment with it and see how you feel; after the two weeks you can decide what elements of this habit to keep in your routines.
If you like to get more help in setting new habits to a healthier life, give mea shout in the gym or email me at cb@innerfight.com
One-Hour Workout: Revving Your Swim Engine
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