How to keep your fitness resolutions

Stick to your goals and have fun in the process!
Written by Marcus Smith
Marcus Smith
Marcus Smith
Jan 9, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
How to keep your fitness resolutions

It is the time of year when all everyone is talking about is New Year's fitness resolutions. How long will it last though?How long do they last?

We’re only in the second week of January and yet more than 80% of people will have already given up! Nobody wants to become another statistic, so what’s the secret to success?

How can we stop making the same mistakes over and over?

First up, realize that it’s never too late to start again. We all have ups and downs. There’s still more than 300 days left in the year and, of course, you have the rest of your life!

Secondly – and perhaps most important – is to make hitting your goals fun. Sure, it’ll take some hard work and dedication…but that doesn’t have to be a negative.

The trick (if there is one) is to set yourself up for success.

Why do people give up on their New Year's fitness goals?

There are a few common reasons why people give up their New Year’s fitness resolutions:

  • Forming new habits can take months
  • Dealing with less free time
  • Goals aren't specific enough or are unrealistic

Does any of this sound familiar? If it does, don’t worry. We’ve all been there.

How to set realistic goals for New Year's fitness resolutions

The key to achieving your New Year's fitness resolutions is to set simple, realistic goals that add value to your life. Before you can do that, you need to ask yourself some tough questions about what it is you really want to achieve over the next year.

How do I choose the right fitness goals?

It may be hard to believe but many people have fitness goals that actually do not really resonate with them. They have goals that, ultimately, do not make them happy or excited.

Then they wonder why they give up after 20days.

In order to know what resonates, you need to know yourself on a deeper level. Do not be afraid to get all deep and meaningful on things here, it will only benefit you in the long run.

How do you figure out the right fitness goals? Try this – “start with why.”

This very simple and very practical title from one of Simon Sinek’s books is also a warning. If you don’t know why you’re doing something then your motivation will disappear in a flash.

Yes, it may be a bit harder than just plucking something that you have seen on social media as your New Year's fitness goal but it will be more than worth the time and effort you invest.

Understand personal success to achieve your fitness resolutions

Once you understand why you’ve set your goals, don’t charge head first into them. Take the time to understand what success looks and feels like for you – and not anyone else. Just you.

There will be positive and, in some cases, not so positive outcomes of your fitness goals.

As an example, a positive one could be improved health and a not so positive one could be less time with friends in order to work on your goals.

You have to fully understand and be good with both. We get excited way too fast and do not think about the outcomes of our goals nor the time frame these outcomes arrive on. This is super important for your ongoing motivation and excitement.

Are my goals realistic?

Training for an Ironman triathlon (12-20hours a week) when you have a super hectic work and family schedule is simply not going to work. If you try to force everything in then different areas of your life may start to suffer.

Two cyclists on a road in dubai
One of the best ways to make sure you achieve your New Years fitness resolutions it to keep your goals realistic!

Another trap people fall into is setting huge, almost impossible goals which they hope will keep them motivated. These types of scare tactics rarely work. Most people find them daunting and stressful when they should be inspirational!

We all have 24 hours in a day and when setting fitness (or any goals) it is important to clearly know what time demands these goals may have.

For a whole load of people, a 1-hour fitness class per day 4 days a week is the perfect solution and it is sustainable over the year.

5 tips to help you keep your New Year's fitness goals

Once you have decided on the goals you want to achieve, the next challenge is sticking to them. Here are some tips that will help you make it through the entire year!

Create a support system

As human beings, we are built to support one another. Lean into it.

At InnerFight, community is one of our core guiding principles. If I’ve learned anything over the years, it’s the value of a true support network.

Fitness support system InnerFight Dubai
Stick to your New Years fitness resolutions by sharing with your friends and family!

Tell your friends and family about your goals so they can help keep you motivated on the tough days and be there to share your achievements and successes!

Discount no support, lean into it as hard as you need to, that’s what it’s there for. Talk, open up when the time is right, let the emotion come out. It will help.

Make time to slow down

We grow when we are relaxing as Arnie has been teaching us since way back.

 

Not everything is urgent, despite what the modern world tries to tell us. Make time for you and only you, be distraction free and you will see great things happen.

 

Most of us think we are going slow and are relaxed but the truth is the polar opposite. We want things now and are increasingly impatient.

 

That’s not how things work. Slow down, take as much time to rest as you need and play the long game.

Track your progress

No matter who you are or what it is you’re trying to achieve, you have to start somewhere.

Fitness resolution monitoring results
Keeping track of your results helps to stay motivated over the long-term!

Whether you look back after a week, a month, a year or even a decade – there is no better way to stay motivated than to look back at how far you’ve come!

Don’t be too hard on yourself

If you skip one workout do not throw the towel in, if you eat one bad thing the diet is not wrecked. Have the discipline and the mind set to understand that these things happen from time to time.

Understand why they happen in order to avoid them happening in the future. Once something has happened you can not undo it but what you can do is make sure it does not happen again. Be aware enough to say “tomorrow we go again.”

 

Everyone has off days so remember to think big-picture!

Be excited and reward yourself

There is no time in this life for doing things you are not excited about and there are not enough days to end them unfulfilled.

If you are not excited about the plans you have made for this year, they are the wrong plans. If you do not go to bed at night smiling about the work you have put into your goals, they are the wrong goals.

Closing thoughts

New Year’s resolutions are a great thing –they give us the opportunity for a fresh start. The thing is, we also have afresh start each and every day!

It’s important to remember that you won’t make changes over night. It’s a marathon and not a sprint! Develop good habits, try to stay consistent and make achieving your New Year's fitness goals part of your daily life. The results will take care of themselves!

If you need help with your goals, we are here for you. Reach out to us via winning@innerfight.com!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-16

ENGINE

A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.

GYMNASTICS

This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.

HYROX

A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.

MOBILITY

Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.

PURE STRENGTH

This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work.  On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.

WEIGHTLIFTING

Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-16

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster

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

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride.
Please email Rob Foster for more details.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-16

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-16

Monday:

Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!

Strength:

A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1

B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march

Conditioning:

For Time:

10-1 Sandbag Over Shoulder

1-10 Dumbbell STOH

Tuesday:

Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.

Strength:

A) 6 mins build to max triple broad jump

Rest 2 mins

B) Every 2 mins x 5 2 length sled push

Conditioning:

4 min window

30 sec wall sit

30 wall balls

15 pull-ups

AMRAP cal ski

Rest 2 mins x 4

Wednesday:

Wednesday is all about the barbell in both the skill and a fast-paced

Squat clean and run workout.

Strength:

A) Every 2 mins x 8 - 2 power clean + 2 push press

Rest 2 mins

B) Every 90 sec x 3 6 BB good mornings @30x1

Conditioning:

For Time:

15-12- 9 Squat Cleans

After each set, a park run

Thursday:

Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.

Strength:

A: In a 2-minute window, establish a MAX unbroken  set of strict pull-ups/chest 2 bar/bar muscle-ups

+

B: EMOM 8 @ 33% of A

Conditioning:

30 mins Max Cal Row:

0-10 mins every 2:30 mins 6 burpees

11-20 mins every 2:30 mins 6 burpee box jump

21-30 mins every 2:30 mins 6 burpee box jump over

Friday:

FUF, we are finishing off with some single-leg and core work, and then 6 rounds of

Strength:

A) EMOM x 6 - 20 sec strict TTB/SLR

rest 2 min

B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge

Conditioning:

6 Rounds For Time:

12 TTB

40/30 Cal Ass Bike and C2 bike (Alternating)

20 Russian KB Swing

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
How to keep your fitness resolutions

It is the time of year when all everyone is talking about is New Year's fitness resolutions. How long will it last though?How long do they last?

We’re only in the second week of January and yet more than 80% of people will have already given up! Nobody wants to become another statistic, so what’s the secret to success?

How can we stop making the same mistakes over and over?

First up, realize that it’s never too late to start again. We all have ups and downs. There’s still more than 300 days left in the year and, of course, you have the rest of your life!

Secondly – and perhaps most important – is to make hitting your goals fun. Sure, it’ll take some hard work and dedication…but that doesn’t have to be a negative.

The trick (if there is one) is to set yourself up for success.

Why do people give up on their New Year's fitness goals?

There are a few common reasons why people give up their New Year’s fitness resolutions:

  • Forming new habits can take months
  • Dealing with less free time
  • Goals aren't specific enough or are unrealistic

Does any of this sound familiar? If it does, don’t worry. We’ve all been there.

How to set realistic goals for New Year's fitness resolutions

The key to achieving your New Year's fitness resolutions is to set simple, realistic goals that add value to your life. Before you can do that, you need to ask yourself some tough questions about what it is you really want to achieve over the next year.

How do I choose the right fitness goals?

It may be hard to believe but many people have fitness goals that actually do not really resonate with them. They have goals that, ultimately, do not make them happy or excited.

Then they wonder why they give up after 20days.

In order to know what resonates, you need to know yourself on a deeper level. Do not be afraid to get all deep and meaningful on things here, it will only benefit you in the long run.

How do you figure out the right fitness goals? Try this – “start with why.”

This very simple and very practical title from one of Simon Sinek’s books is also a warning. If you don’t know why you’re doing something then your motivation will disappear in a flash.

Yes, it may be a bit harder than just plucking something that you have seen on social media as your New Year's fitness goal but it will be more than worth the time and effort you invest.

Understand personal success to achieve your fitness resolutions

Once you understand why you’ve set your goals, don’t charge head first into them. Take the time to understand what success looks and feels like for you – and not anyone else. Just you.

There will be positive and, in some cases, not so positive outcomes of your fitness goals.

As an example, a positive one could be improved health and a not so positive one could be less time with friends in order to work on your goals.

You have to fully understand and be good with both. We get excited way too fast and do not think about the outcomes of our goals nor the time frame these outcomes arrive on. This is super important for your ongoing motivation and excitement.

Are my goals realistic?

Training for an Ironman triathlon (12-20hours a week) when you have a super hectic work and family schedule is simply not going to work. If you try to force everything in then different areas of your life may start to suffer.

Two cyclists on a road in dubai
One of the best ways to make sure you achieve your New Years fitness resolutions it to keep your goals realistic!

Another trap people fall into is setting huge, almost impossible goals which they hope will keep them motivated. These types of scare tactics rarely work. Most people find them daunting and stressful when they should be inspirational!

We all have 24 hours in a day and when setting fitness (or any goals) it is important to clearly know what time demands these goals may have.

For a whole load of people, a 1-hour fitness class per day 4 days a week is the perfect solution and it is sustainable over the year.

5 tips to help you keep your New Year's fitness goals

Once you have decided on the goals you want to achieve, the next challenge is sticking to them. Here are some tips that will help you make it through the entire year!

Create a support system

As human beings, we are built to support one another. Lean into it.

At InnerFight, community is one of our core guiding principles. If I’ve learned anything over the years, it’s the value of a true support network.

Fitness support system InnerFight Dubai
Stick to your New Years fitness resolutions by sharing with your friends and family!

Tell your friends and family about your goals so they can help keep you motivated on the tough days and be there to share your achievements and successes!

Discount no support, lean into it as hard as you need to, that’s what it’s there for. Talk, open up when the time is right, let the emotion come out. It will help.

Make time to slow down

We grow when we are relaxing as Arnie has been teaching us since way back.

 

Not everything is urgent, despite what the modern world tries to tell us. Make time for you and only you, be distraction free and you will see great things happen.

 

Most of us think we are going slow and are relaxed but the truth is the polar opposite. We want things now and are increasingly impatient.

 

That’s not how things work. Slow down, take as much time to rest as you need and play the long game.

Track your progress

No matter who you are or what it is you’re trying to achieve, you have to start somewhere.

Fitness resolution monitoring results
Keeping track of your results helps to stay motivated over the long-term!

Whether you look back after a week, a month, a year or even a decade – there is no better way to stay motivated than to look back at how far you’ve come!

Don’t be too hard on yourself

If you skip one workout do not throw the towel in, if you eat one bad thing the diet is not wrecked. Have the discipline and the mind set to understand that these things happen from time to time.

Understand why they happen in order to avoid them happening in the future. Once something has happened you can not undo it but what you can do is make sure it does not happen again. Be aware enough to say “tomorrow we go again.”

 

Everyone has off days so remember to think big-picture!

Be excited and reward yourself

There is no time in this life for doing things you are not excited about and there are not enough days to end them unfulfilled.

If you are not excited about the plans you have made for this year, they are the wrong plans. If you do not go to bed at night smiling about the work you have put into your goals, they are the wrong goals.

Closing thoughts

New Year’s resolutions are a great thing –they give us the opportunity for a fresh start. The thing is, we also have afresh start each and every day!

It’s important to remember that you won’t make changes over night. It’s a marathon and not a sprint! Develop good habits, try to stay consistent and make achieving your New Year's fitness goals part of your daily life. The results will take care of themselves!

If you need help with your goals, we are here for you. Reach out to us via winning@innerfight.com!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-16

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster

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

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride.
Please email Rob Foster for more details.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-16

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-16

Monday:

Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!

Strength:

A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1

B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march

Conditioning:

For Time:

10-1 Sandbag Over Shoulder

1-10 Dumbbell STOH

Tuesday:

Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.

Strength:

A) 6 mins build to max triple broad jump

Rest 2 mins

B) Every 2 mins x 5 2 length sled push

Conditioning:

4 min window

30 sec wall sit

30 wall balls

15 pull-ups

AMRAP cal ski

Rest 2 mins x 4

Wednesday:

Wednesday is all about the barbell in both the skill and a fast-paced

Squat clean and run workout.

Strength:

A) Every 2 mins x 8 - 2 power clean + 2 push press

Rest 2 mins

B) Every 90 sec x 3 6 BB good mornings @30x1

Conditioning:

For Time:

15-12- 9 Squat Cleans

After each set, a park run

Thursday:

Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.

Strength:

A: In a 2-minute window, establish a MAX unbroken  set of strict pull-ups/chest 2 bar/bar muscle-ups

+

B: EMOM 8 @ 33% of A

Conditioning:

30 mins Max Cal Row:

0-10 mins every 2:30 mins 6 burpees

11-20 mins every 2:30 mins 6 burpee box jump

21-30 mins every 2:30 mins 6 burpee box jump over

Friday:

FUF, we are finishing off with some single-leg and core work, and then 6 rounds of

Strength:

A) EMOM x 6 - 20 sec strict TTB/SLR

rest 2 min

B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge

Conditioning:

6 Rounds For Time:

12 TTB

40/30 Cal Ass Bike and C2 bike (Alternating)

20 Russian KB Swing

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-16

ENGINE

A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.

GYMNASTICS

This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.

HYROX

A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.

MOBILITY

Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.

PURE STRENGTH

This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work.  On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.

WEIGHTLIFTING

Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
How to keep your fitness resolutions

It is the time of year when all everyone is talking about is New Year's fitness resolutions. How long will it last though?How long do they last?

We’re only in the second week of January and yet more than 80% of people will have already given up! Nobody wants to become another statistic, so what’s the secret to success?

How can we stop making the same mistakes over and over?

First up, realize that it’s never too late to start again. We all have ups and downs. There’s still more than 300 days left in the year and, of course, you have the rest of your life!

Secondly – and perhaps most important – is to make hitting your goals fun. Sure, it’ll take some hard work and dedication…but that doesn’t have to be a negative.

The trick (if there is one) is to set yourself up for success.

Why do people give up on their New Year's fitness goals?

There are a few common reasons why people give up their New Year’s fitness resolutions:

  • Forming new habits can take months
  • Dealing with less free time
  • Goals aren't specific enough or are unrealistic

Does any of this sound familiar? If it does, don’t worry. We’ve all been there.

How to set realistic goals for New Year's fitness resolutions

The key to achieving your New Year's fitness resolutions is to set simple, realistic goals that add value to your life. Before you can do that, you need to ask yourself some tough questions about what it is you really want to achieve over the next year.

How do I choose the right fitness goals?

It may be hard to believe but many people have fitness goals that actually do not really resonate with them. They have goals that, ultimately, do not make them happy or excited.

Then they wonder why they give up after 20days.

In order to know what resonates, you need to know yourself on a deeper level. Do not be afraid to get all deep and meaningful on things here, it will only benefit you in the long run.

How do you figure out the right fitness goals? Try this – “start with why.”

This very simple and very practical title from one of Simon Sinek’s books is also a warning. If you don’t know why you’re doing something then your motivation will disappear in a flash.

Yes, it may be a bit harder than just plucking something that you have seen on social media as your New Year's fitness goal but it will be more than worth the time and effort you invest.

Understand personal success to achieve your fitness resolutions

Once you understand why you’ve set your goals, don’t charge head first into them. Take the time to understand what success looks and feels like for you – and not anyone else. Just you.

There will be positive and, in some cases, not so positive outcomes of your fitness goals.

As an example, a positive one could be improved health and a not so positive one could be less time with friends in order to work on your goals.

You have to fully understand and be good with both. We get excited way too fast and do not think about the outcomes of our goals nor the time frame these outcomes arrive on. This is super important for your ongoing motivation and excitement.

Are my goals realistic?

Training for an Ironman triathlon (12-20hours a week) when you have a super hectic work and family schedule is simply not going to work. If you try to force everything in then different areas of your life may start to suffer.

Two cyclists on a road in dubai
One of the best ways to make sure you achieve your New Years fitness resolutions it to keep your goals realistic!

Another trap people fall into is setting huge, almost impossible goals which they hope will keep them motivated. These types of scare tactics rarely work. Most people find them daunting and stressful when they should be inspirational!

We all have 24 hours in a day and when setting fitness (or any goals) it is important to clearly know what time demands these goals may have.

For a whole load of people, a 1-hour fitness class per day 4 days a week is the perfect solution and it is sustainable over the year.

5 tips to help you keep your New Year's fitness goals

Once you have decided on the goals you want to achieve, the next challenge is sticking to them. Here are some tips that will help you make it through the entire year!

Create a support system

As human beings, we are built to support one another. Lean into it.

At InnerFight, community is one of our core guiding principles. If I’ve learned anything over the years, it’s the value of a true support network.

Fitness support system InnerFight Dubai
Stick to your New Years fitness resolutions by sharing with your friends and family!

Tell your friends and family about your goals so they can help keep you motivated on the tough days and be there to share your achievements and successes!

Discount no support, lean into it as hard as you need to, that’s what it’s there for. Talk, open up when the time is right, let the emotion come out. It will help.

Make time to slow down

We grow when we are relaxing as Arnie has been teaching us since way back.

 

Not everything is urgent, despite what the modern world tries to tell us. Make time for you and only you, be distraction free and you will see great things happen.

 

Most of us think we are going slow and are relaxed but the truth is the polar opposite. We want things now and are increasingly impatient.

 

That’s not how things work. Slow down, take as much time to rest as you need and play the long game.

Track your progress

No matter who you are or what it is you’re trying to achieve, you have to start somewhere.

Fitness resolution monitoring results
Keeping track of your results helps to stay motivated over the long-term!

Whether you look back after a week, a month, a year or even a decade – there is no better way to stay motivated than to look back at how far you’ve come!

Don’t be too hard on yourself

If you skip one workout do not throw the towel in, if you eat one bad thing the diet is not wrecked. Have the discipline and the mind set to understand that these things happen from time to time.

Understand why they happen in order to avoid them happening in the future. Once something has happened you can not undo it but what you can do is make sure it does not happen again. Be aware enough to say “tomorrow we go again.”

 

Everyone has off days so remember to think big-picture!

Be excited and reward yourself

There is no time in this life for doing things you are not excited about and there are not enough days to end them unfulfilled.

If you are not excited about the plans you have made for this year, they are the wrong plans. If you do not go to bed at night smiling about the work you have put into your goals, they are the wrong goals.

Closing thoughts

New Year’s resolutions are a great thing –they give us the opportunity for a fresh start. The thing is, we also have afresh start each and every day!

It’s important to remember that you won’t make changes over night. It’s a marathon and not a sprint! Develop good habits, try to stay consistent and make achieving your New Year's fitness goals part of your daily life. The results will take care of themselves!

If you need help with your goals, we are here for you. Reach out to us via winning@innerfight.com!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-16

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-16

Monday:

Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!

Strength:

A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1

B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march

Conditioning:

For Time:

10-1 Sandbag Over Shoulder

1-10 Dumbbell STOH

Tuesday:

Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.

Strength:

A) 6 mins build to max triple broad jump

Rest 2 mins

B) Every 2 mins x 5 2 length sled push

Conditioning:

4 min window

30 sec wall sit

30 wall balls

15 pull-ups

AMRAP cal ski

Rest 2 mins x 4

Wednesday:

Wednesday is all about the barbell in both the skill and a fast-paced

Squat clean and run workout.

Strength:

A) Every 2 mins x 8 - 2 power clean + 2 push press

Rest 2 mins

B) Every 90 sec x 3 6 BB good mornings @30x1

Conditioning:

For Time:

15-12- 9 Squat Cleans

After each set, a park run

Thursday:

Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.

Strength:

A: In a 2-minute window, establish a MAX unbroken  set of strict pull-ups/chest 2 bar/bar muscle-ups

+

B: EMOM 8 @ 33% of A

Conditioning:

30 mins Max Cal Row:

0-10 mins every 2:30 mins 6 burpees

11-20 mins every 2:30 mins 6 burpee box jump

21-30 mins every 2:30 mins 6 burpee box jump over

Friday:

FUF, we are finishing off with some single-leg and core work, and then 6 rounds of

Strength:

A) EMOM x 6 - 20 sec strict TTB/SLR

rest 2 min

B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge

Conditioning:

6 Rounds For Time:

12 TTB

40/30 Cal Ass Bike and C2 bike (Alternating)

20 Russian KB Swing

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-16

ENGINE

A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.

GYMNASTICS

This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.

HYROX

A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.

MOBILITY

Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.

PURE STRENGTH

This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work.  On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.

WEIGHTLIFTING

Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-16

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster

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

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride.
Please email Rob Foster for more details.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
How to keep your fitness resolutions

It is the time of year when all everyone is talking about is New Year's fitness resolutions. How long will it last though?How long do they last?

We’re only in the second week of January and yet more than 80% of people will have already given up! Nobody wants to become another statistic, so what’s the secret to success?

How can we stop making the same mistakes over and over?

First up, realize that it’s never too late to start again. We all have ups and downs. There’s still more than 300 days left in the year and, of course, you have the rest of your life!

Secondly – and perhaps most important – is to make hitting your goals fun. Sure, it’ll take some hard work and dedication…but that doesn’t have to be a negative.

The trick (if there is one) is to set yourself up for success.

Why do people give up on their New Year's fitness goals?

There are a few common reasons why people give up their New Year’s fitness resolutions:

  • Forming new habits can take months
  • Dealing with less free time
  • Goals aren't specific enough or are unrealistic

Does any of this sound familiar? If it does, don’t worry. We’ve all been there.

How to set realistic goals for New Year's fitness resolutions

The key to achieving your New Year's fitness resolutions is to set simple, realistic goals that add value to your life. Before you can do that, you need to ask yourself some tough questions about what it is you really want to achieve over the next year.

How do I choose the right fitness goals?

It may be hard to believe but many people have fitness goals that actually do not really resonate with them. They have goals that, ultimately, do not make them happy or excited.

Then they wonder why they give up after 20days.

In order to know what resonates, you need to know yourself on a deeper level. Do not be afraid to get all deep and meaningful on things here, it will only benefit you in the long run.

How do you figure out the right fitness goals? Try this – “start with why.”

This very simple and very practical title from one of Simon Sinek’s books is also a warning. If you don’t know why you’re doing something then your motivation will disappear in a flash.

Yes, it may be a bit harder than just plucking something that you have seen on social media as your New Year's fitness goal but it will be more than worth the time and effort you invest.

Understand personal success to achieve your fitness resolutions

Once you understand why you’ve set your goals, don’t charge head first into them. Take the time to understand what success looks and feels like for you – and not anyone else. Just you.

There will be positive and, in some cases, not so positive outcomes of your fitness goals.

As an example, a positive one could be improved health and a not so positive one could be less time with friends in order to work on your goals.

You have to fully understand and be good with both. We get excited way too fast and do not think about the outcomes of our goals nor the time frame these outcomes arrive on. This is super important for your ongoing motivation and excitement.

Are my goals realistic?

Training for an Ironman triathlon (12-20hours a week) when you have a super hectic work and family schedule is simply not going to work. If you try to force everything in then different areas of your life may start to suffer.

Two cyclists on a road in dubai
One of the best ways to make sure you achieve your New Years fitness resolutions it to keep your goals realistic!

Another trap people fall into is setting huge, almost impossible goals which they hope will keep them motivated. These types of scare tactics rarely work. Most people find them daunting and stressful when they should be inspirational!

We all have 24 hours in a day and when setting fitness (or any goals) it is important to clearly know what time demands these goals may have.

For a whole load of people, a 1-hour fitness class per day 4 days a week is the perfect solution and it is sustainable over the year.

5 tips to help you keep your New Year's fitness goals

Once you have decided on the goals you want to achieve, the next challenge is sticking to them. Here are some tips that will help you make it through the entire year!

Create a support system

As human beings, we are built to support one another. Lean into it.

At InnerFight, community is one of our core guiding principles. If I’ve learned anything over the years, it’s the value of a true support network.

Fitness support system InnerFight Dubai
Stick to your New Years fitness resolutions by sharing with your friends and family!

Tell your friends and family about your goals so they can help keep you motivated on the tough days and be there to share your achievements and successes!

Discount no support, lean into it as hard as you need to, that’s what it’s there for. Talk, open up when the time is right, let the emotion come out. It will help.

Make time to slow down

We grow when we are relaxing as Arnie has been teaching us since way back.

 

Not everything is urgent, despite what the modern world tries to tell us. Make time for you and only you, be distraction free and you will see great things happen.

 

Most of us think we are going slow and are relaxed but the truth is the polar opposite. We want things now and are increasingly impatient.

 

That’s not how things work. Slow down, take as much time to rest as you need and play the long game.

Track your progress

No matter who you are or what it is you’re trying to achieve, you have to start somewhere.

Fitness resolution monitoring results
Keeping track of your results helps to stay motivated over the long-term!

Whether you look back after a week, a month, a year or even a decade – there is no better way to stay motivated than to look back at how far you’ve come!

Don’t be too hard on yourself

If you skip one workout do not throw the towel in, if you eat one bad thing the diet is not wrecked. Have the discipline and the mind set to understand that these things happen from time to time.

Understand why they happen in order to avoid them happening in the future. Once something has happened you can not undo it but what you can do is make sure it does not happen again. Be aware enough to say “tomorrow we go again.”

 

Everyone has off days so remember to think big-picture!

Be excited and reward yourself

There is no time in this life for doing things you are not excited about and there are not enough days to end them unfulfilled.

If you are not excited about the plans you have made for this year, they are the wrong plans. If you do not go to bed at night smiling about the work you have put into your goals, they are the wrong goals.

Closing thoughts

New Year’s resolutions are a great thing –they give us the opportunity for a fresh start. The thing is, we also have afresh start each and every day!

It’s important to remember that you won’t make changes over night. It’s a marathon and not a sprint! Develop good habits, try to stay consistent and make achieving your New Year's fitness goals part of your daily life. The results will take care of themselves!

If you need help with your goals, we are here for you. Reach out to us via winning@innerfight.com!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
How to keep your fitness resolutions

It is the time of year when all everyone is talking about is New Year's fitness resolutions. How long will it last though?How long do they last?

We’re only in the second week of January and yet more than 80% of people will have already given up! Nobody wants to become another statistic, so what’s the secret to success?

How can we stop making the same mistakes over and over?

First up, realize that it’s never too late to start again. We all have ups and downs. There’s still more than 300 days left in the year and, of course, you have the rest of your life!

Secondly – and perhaps most important – is to make hitting your goals fun. Sure, it’ll take some hard work and dedication…but that doesn’t have to be a negative.

The trick (if there is one) is to set yourself up for success.

Why do people give up on their New Year's fitness goals?

There are a few common reasons why people give up their New Year’s fitness resolutions:

  • Forming new habits can take months
  • Dealing with less free time
  • Goals aren't specific enough or are unrealistic

Does any of this sound familiar? If it does, don’t worry. We’ve all been there.

How to set realistic goals for New Year's fitness resolutions

The key to achieving your New Year's fitness resolutions is to set simple, realistic goals that add value to your life. Before you can do that, you need to ask yourself some tough questions about what it is you really want to achieve over the next year.

How do I choose the right fitness goals?

It may be hard to believe but many people have fitness goals that actually do not really resonate with them. They have goals that, ultimately, do not make them happy or excited.

Then they wonder why they give up after 20days.

In order to know what resonates, you need to know yourself on a deeper level. Do not be afraid to get all deep and meaningful on things here, it will only benefit you in the long run.

How do you figure out the right fitness goals? Try this – “start with why.”

This very simple and very practical title from one of Simon Sinek’s books is also a warning. If you don’t know why you’re doing something then your motivation will disappear in a flash.

Yes, it may be a bit harder than just plucking something that you have seen on social media as your New Year's fitness goal but it will be more than worth the time and effort you invest.

Understand personal success to achieve your fitness resolutions

Once you understand why you’ve set your goals, don’t charge head first into them. Take the time to understand what success looks and feels like for you – and not anyone else. Just you.

There will be positive and, in some cases, not so positive outcomes of your fitness goals.

As an example, a positive one could be improved health and a not so positive one could be less time with friends in order to work on your goals.

You have to fully understand and be good with both. We get excited way too fast and do not think about the outcomes of our goals nor the time frame these outcomes arrive on. This is super important for your ongoing motivation and excitement.

Are my goals realistic?

Training for an Ironman triathlon (12-20hours a week) when you have a super hectic work and family schedule is simply not going to work. If you try to force everything in then different areas of your life may start to suffer.

Two cyclists on a road in dubai
One of the best ways to make sure you achieve your New Years fitness resolutions it to keep your goals realistic!

Another trap people fall into is setting huge, almost impossible goals which they hope will keep them motivated. These types of scare tactics rarely work. Most people find them daunting and stressful when they should be inspirational!

We all have 24 hours in a day and when setting fitness (or any goals) it is important to clearly know what time demands these goals may have.

For a whole load of people, a 1-hour fitness class per day 4 days a week is the perfect solution and it is sustainable over the year.

5 tips to help you keep your New Year's fitness goals

Once you have decided on the goals you want to achieve, the next challenge is sticking to them. Here are some tips that will help you make it through the entire year!

Create a support system

As human beings, we are built to support one another. Lean into it.

At InnerFight, community is one of our core guiding principles. If I’ve learned anything over the years, it’s the value of a true support network.

Fitness support system InnerFight Dubai
Stick to your New Years fitness resolutions by sharing with your friends and family!

Tell your friends and family about your goals so they can help keep you motivated on the tough days and be there to share your achievements and successes!

Discount no support, lean into it as hard as you need to, that’s what it’s there for. Talk, open up when the time is right, let the emotion come out. It will help.

Make time to slow down

We grow when we are relaxing as Arnie has been teaching us since way back.

 

Not everything is urgent, despite what the modern world tries to tell us. Make time for you and only you, be distraction free and you will see great things happen.

 

Most of us think we are going slow and are relaxed but the truth is the polar opposite. We want things now and are increasingly impatient.

 

That’s not how things work. Slow down, take as much time to rest as you need and play the long game.

Track your progress

No matter who you are or what it is you’re trying to achieve, you have to start somewhere.

Fitness resolution monitoring results
Keeping track of your results helps to stay motivated over the long-term!

Whether you look back after a week, a month, a year or even a decade – there is no better way to stay motivated than to look back at how far you’ve come!

Don’t be too hard on yourself

If you skip one workout do not throw the towel in, if you eat one bad thing the diet is not wrecked. Have the discipline and the mind set to understand that these things happen from time to time.

Understand why they happen in order to avoid them happening in the future. Once something has happened you can not undo it but what you can do is make sure it does not happen again. Be aware enough to say “tomorrow we go again.”

 

Everyone has off days so remember to think big-picture!

Be excited and reward yourself

There is no time in this life for doing things you are not excited about and there are not enough days to end them unfulfilled.

If you are not excited about the plans you have made for this year, they are the wrong plans. If you do not go to bed at night smiling about the work you have put into your goals, they are the wrong goals.

Closing thoughts

New Year’s resolutions are a great thing –they give us the opportunity for a fresh start. The thing is, we also have afresh start each and every day!

It’s important to remember that you won’t make changes over night. It’s a marathon and not a sprint! Develop good habits, try to stay consistent and make achieving your New Year's fitness goals part of your daily life. The results will take care of themselves!

If you need help with your goals, we are here for you. Reach out to us via winning@innerfight.com!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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