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A Mindset Shift
Unleashing Potential through Thought Upgrade
For every individual, our inner voice drives our outer voice and consequently our actions. Our thought patterns are influenced by our long-standing beliefs, originating more than likely from childhood where we adopted them to keep us safe. Often, they limit us and so there is benefit to identify them and look to upgrade them with more effective mindsets.
Let me give you an example:
A limiting belief might be” “I’m not good enough to run a marathon.” With what might seem like a blaze statement has a lot of deep rooted impact.
Your current mindset limitation is that you never believe you can run a marathon meaning which manifests in that you will likely never push yourself to find out.
There are ways around this limiting belief mindset: Here are 3 mindsets to adopt and practice.
Growth Mindet:
This is one that most people have heard of from a concept coined by Carol Dweck. It’s used a lot in education. Those who adopt a growth mindset have a desire to learn, embrace challenge as an opportunity and celebrate effort and perseverance. You will see athletes like this all the time and likely mention to yourself “ I wish I was like them.”
You will also see many people with the ‘fixed’ mindset – give up easily, feel threatened by others who are successful and who ignore constructive feedback. Surround yourself with the growth tribe and see how it influences your behaviour.
Abundance mindset:
Abundance is very similar to ‘positivity’ in that with this mindset you see the positive side of in every situation, and your default is to focus on what is working well as opposed to the destructive mindset of playing the victim which serves no benefit. Victims tend to use excuses such as “there is not enough” time or “there is a lack of resource to complete the goal”. Avoid being the victim at all costs.
Learning mindset:
Listening to others and asking questions is the learning mindset. As humans we can all be quick to jump into situations and Judge people (see how many times it happens in your conversations today). The “judges” tend to focus on Knowing and telling. Start making the shift by listening….REALLY listening – what are your thoughts? Ate you focussing on WHAT the person is saying and their feelings or are you just thinking what to say next?
The key to actively shifting your mindset is to pay attention to how you think and react in situations. Many of us live each day on auto pilot and days turn to weeks without any positive change.
Mindset shift is not easy, Changing habits is not easy, by design we like comfort safety and routine. I will take time, it will take effort and there will be setbacks as you stray to break your ingrained beliefs. Keep working at it and let the changes compound over time.
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
For every individual, our inner voice drives our outer voice and consequently our actions. Our thought patterns are influenced by our long-standing beliefs, originating more than likely from childhood where we adopted them to keep us safe. Often, they limit us and so there is benefit to identify them and look to upgrade them with more effective mindsets.
Let me give you an example:
A limiting belief might be” “I’m not good enough to run a marathon.” With what might seem like a blaze statement has a lot of deep rooted impact.
Your current mindset limitation is that you never believe you can run a marathon meaning which manifests in that you will likely never push yourself to find out.
There are ways around this limiting belief mindset: Here are 3 mindsets to adopt and practice.
Growth Mindet:
This is one that most people have heard of from a concept coined by Carol Dweck. It’s used a lot in education. Those who adopt a growth mindset have a desire to learn, embrace challenge as an opportunity and celebrate effort and perseverance. You will see athletes like this all the time and likely mention to yourself “ I wish I was like them.”
You will also see many people with the ‘fixed’ mindset – give up easily, feel threatened by others who are successful and who ignore constructive feedback. Surround yourself with the growth tribe and see how it influences your behaviour.
Abundance mindset:
Abundance is very similar to ‘positivity’ in that with this mindset you see the positive side of in every situation, and your default is to focus on what is working well as opposed to the destructive mindset of playing the victim which serves no benefit. Victims tend to use excuses such as “there is not enough” time or “there is a lack of resource to complete the goal”. Avoid being the victim at all costs.
Learning mindset:
Listening to others and asking questions is the learning mindset. As humans we can all be quick to jump into situations and Judge people (see how many times it happens in your conversations today). The “judges” tend to focus on Knowing and telling. Start making the shift by listening….REALLY listening – what are your thoughts? Ate you focussing on WHAT the person is saying and their feelings or are you just thinking what to say next?
The key to actively shifting your mindset is to pay attention to how you think and react in situations. Many of us live each day on auto pilot and days turn to weeks without any positive change.
Mindset shift is not easy, Changing habits is not easy, by design we like comfort safety and routine. I will take time, it will take effort and there will be setbacks as you stray to break your ingrained beliefs. Keep working at it and let the changes compound over time.
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
For every individual, our inner voice drives our outer voice and consequently our actions. Our thought patterns are influenced by our long-standing beliefs, originating more than likely from childhood where we adopted them to keep us safe. Often, they limit us and so there is benefit to identify them and look to upgrade them with more effective mindsets.
Let me give you an example:
A limiting belief might be” “I’m not good enough to run a marathon.” With what might seem like a blaze statement has a lot of deep rooted impact.
Your current mindset limitation is that you never believe you can run a marathon meaning which manifests in that you will likely never push yourself to find out.
There are ways around this limiting belief mindset: Here are 3 mindsets to adopt and practice.
Growth Mindet:
This is one that most people have heard of from a concept coined by Carol Dweck. It’s used a lot in education. Those who adopt a growth mindset have a desire to learn, embrace challenge as an opportunity and celebrate effort and perseverance. You will see athletes like this all the time and likely mention to yourself “ I wish I was like them.”
You will also see many people with the ‘fixed’ mindset – give up easily, feel threatened by others who are successful and who ignore constructive feedback. Surround yourself with the growth tribe and see how it influences your behaviour.
Abundance mindset:
Abundance is very similar to ‘positivity’ in that with this mindset you see the positive side of in every situation, and your default is to focus on what is working well as opposed to the destructive mindset of playing the victim which serves no benefit. Victims tend to use excuses such as “there is not enough” time or “there is a lack of resource to complete the goal”. Avoid being the victim at all costs.
Learning mindset:
Listening to others and asking questions is the learning mindset. As humans we can all be quick to jump into situations and Judge people (see how many times it happens in your conversations today). The “judges” tend to focus on Knowing and telling. Start making the shift by listening….REALLY listening – what are your thoughts? Ate you focussing on WHAT the person is saying and their feelings or are you just thinking what to say next?
The key to actively shifting your mindset is to pay attention to how you think and react in situations. Many of us live each day on auto pilot and days turn to weeks without any positive change.
Mindset shift is not easy, Changing habits is not easy, by design we like comfort safety and routine. I will take time, it will take effort and there will be setbacks as you stray to break your ingrained beliefs. Keep working at it and let the changes compound over time.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
For every individual, our inner voice drives our outer voice and consequently our actions. Our thought patterns are influenced by our long-standing beliefs, originating more than likely from childhood where we adopted them to keep us safe. Often, they limit us and so there is benefit to identify them and look to upgrade them with more effective mindsets.
Let me give you an example:
A limiting belief might be” “I’m not good enough to run a marathon.” With what might seem like a blaze statement has a lot of deep rooted impact.
Your current mindset limitation is that you never believe you can run a marathon meaning which manifests in that you will likely never push yourself to find out.
There are ways around this limiting belief mindset: Here are 3 mindsets to adopt and practice.
Growth Mindet:
This is one that most people have heard of from a concept coined by Carol Dweck. It’s used a lot in education. Those who adopt a growth mindset have a desire to learn, embrace challenge as an opportunity and celebrate effort and perseverance. You will see athletes like this all the time and likely mention to yourself “ I wish I was like them.”
You will also see many people with the ‘fixed’ mindset – give up easily, feel threatened by others who are successful and who ignore constructive feedback. Surround yourself with the growth tribe and see how it influences your behaviour.
Abundance mindset:
Abundance is very similar to ‘positivity’ in that with this mindset you see the positive side of in every situation, and your default is to focus on what is working well as opposed to the destructive mindset of playing the victim which serves no benefit. Victims tend to use excuses such as “there is not enough” time or “there is a lack of resource to complete the goal”. Avoid being the victim at all costs.
Learning mindset:
Listening to others and asking questions is the learning mindset. As humans we can all be quick to jump into situations and Judge people (see how many times it happens in your conversations today). The “judges” tend to focus on Knowing and telling. Start making the shift by listening….REALLY listening – what are your thoughts? Ate you focussing on WHAT the person is saying and their feelings or are you just thinking what to say next?
The key to actively shifting your mindset is to pay attention to how you think and react in situations. Many of us live each day on auto pilot and days turn to weeks without any positive change.
Mindset shift is not easy, Changing habits is not easy, by design we like comfort safety and routine. I will take time, it will take effort and there will be setbacks as you stray to break your ingrained beliefs. Keep working at it and let the changes compound over time.
For every individual, our inner voice drives our outer voice and consequently our actions. Our thought patterns are influenced by our long-standing beliefs, originating more than likely from childhood where we adopted them to keep us safe. Often, they limit us and so there is benefit to identify them and look to upgrade them with more effective mindsets.
Let me give you an example:
A limiting belief might be” “I’m not good enough to run a marathon.” With what might seem like a blaze statement has a lot of deep rooted impact.
Your current mindset limitation is that you never believe you can run a marathon meaning which manifests in that you will likely never push yourself to find out.
There are ways around this limiting belief mindset: Here are 3 mindsets to adopt and practice.
Growth Mindet:
This is one that most people have heard of from a concept coined by Carol Dweck. It’s used a lot in education. Those who adopt a growth mindset have a desire to learn, embrace challenge as an opportunity and celebrate effort and perseverance. You will see athletes like this all the time and likely mention to yourself “ I wish I was like them.”
You will also see many people with the ‘fixed’ mindset – give up easily, feel threatened by others who are successful and who ignore constructive feedback. Surround yourself with the growth tribe and see how it influences your behaviour.
Abundance mindset:
Abundance is very similar to ‘positivity’ in that with this mindset you see the positive side of in every situation, and your default is to focus on what is working well as opposed to the destructive mindset of playing the victim which serves no benefit. Victims tend to use excuses such as “there is not enough” time or “there is a lack of resource to complete the goal”. Avoid being the victim at all costs.
Learning mindset:
Listening to others and asking questions is the learning mindset. As humans we can all be quick to jump into situations and Judge people (see how many times it happens in your conversations today). The “judges” tend to focus on Knowing and telling. Start making the shift by listening….REALLY listening – what are your thoughts? Ate you focussing on WHAT the person is saying and their feelings or are you just thinking what to say next?
The key to actively shifting your mindset is to pay attention to how you think and react in situations. Many of us live each day on auto pilot and days turn to weeks without any positive change.
Mindset shift is not easy, Changing habits is not easy, by design we like comfort safety and routine. I will take time, it will take effort and there will be setbacks as you stray to break your ingrained beliefs. Keep working at it and let the changes compound over time.
One-Hour Workout: Revving Your Swim Engine
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