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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!
.jpg)
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
.jpg)
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
.jpg)
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
.jpg)
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
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
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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!
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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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