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How to keep your fitness resolutions
Stick to your goals and have fun in the process!
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.
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.
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.
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!
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
.jpeg)
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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.
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.
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.
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!
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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.
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.
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.
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!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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.
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.
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.
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!
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.
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.
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.
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!
One-Hour Workout: Revving Your Swim Engine
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