.svg){kind=icon}
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
.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!
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
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.
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
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
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
.jpg)
.webp)
.webp)
.webp)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
