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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
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
.jpg)
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending.
Start time: 05:59 am
Location: BOTS
Sunday - Hatta long run
This is a long run for our runners aiming for Two Oceans. If you'd like to join please contact Steph.
Start time: 06:59 am
Meet Location: Wadi Hub Hatta Public Parking
.jpg)
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 6mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will rest for 60 seconds and then repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today you will be testing the speed over 400m, 1000m and 3000m.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will be running 100m efforts through the park, into a 300m float recovery. Aim to get through 8, 10, or 12 reps.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Meet Location: Wadi Hub Hatta Public Parking
Session: Hatta Long Run
Join us in Hatta this weekend for our long run. The route is hilly and out/back. So you can run for distance or time.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
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 Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending.
Start time: 05:59 am
Location: BOTS
Sunday - Hatta long run
This is a long run for our runners aiming for Two Oceans. If you'd like to join please contact Steph.
Start time: 06:59 am
Meet Location: Wadi Hub Hatta Public Parking
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 6mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will rest for 60 seconds and then repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today you will be testing the speed over 400m, 1000m and 3000m.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will be running 100m efforts through the park, into a 300m float recovery. Aim to get through 8, 10, or 12 reps.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Meet Location: Wadi Hub Hatta Public Parking
Session: Hatta Long Run
Join us in Hatta this weekend for our long run. The route is hilly and out/back. So you can run for distance or time.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
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: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 6mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will rest for 60 seconds and then repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today you will be testing the speed over 400m, 1000m and 3000m.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today we will be running 100m efforts through the park, into a 300m float recovery. Aim to get through 8, 10, or 12 reps.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Meet Location: Wadi Hub Hatta Public Parking
Session: Hatta Long Run
Join us in Hatta this weekend for our long run. The route is hilly and out/back. So you can run for distance or time.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending.
Start time: 05:59 am
Location: BOTS
Sunday - Hatta long run
This is a long run for our runners aiming for Two Oceans. If you'd like to join please contact Steph.
Start time: 06:59 am
Meet Location: Wadi Hub Hatta Public Parking
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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