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Is Micro-Quitting holding you back?
Never give less than your best!
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
.jpeg)
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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