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Mental Fitness Techniques: Train Your Mind
What Can You Control Right Now?
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A substantial body of research shows that the link between physical and mental health is profoundly significant. We know that physical activity enhances our thoughts and emotions, which is why we place such importance on it to help maintain our happiness.
However, we often rely too heavily on physical fitness to support our mental health. But what happens when we face injury, illness, overwork, pregnancy, or any situation where our physical fitness declines or halts? Anxiety about the future of both our physical and mental well-being can set in. We may spiral, become reclusive, and feel lonely and isolated.
But it doesn’t have to be this way.
Reframing Mental Health as Mental Fitness
"I like to call it mental fitness rather than mental health. I'm always working on my mental fitness." - Simon Sinek
Let’s start referring to mental health as our mental fitness, because, like physical fitness, it is something that ebbs and flows. We are human; we have down days, we feel our emotions, and we can experience sadness, frustration, or disappointment.
Mental fitness techniques are something we should continuously work on—it’s not a final destination we aim to reach. No one is perfect. Mental health shouldn’t be viewed as an ‘end goal’. Our mental fitness will always be a journey, much like our physical fitness.
Building Mental Fitness When Physical Training Isn't Possible
When we are unable to move in the way we love, we often get stuck in our own heads. The body and brain are incredibly responsive to change, so start working on your mental fitness by forming new habits.
Ask yourself: What can you control with the body you currently have? You may not be able to run or lift, but here are some mental fitness techniques you could try:
Physical Wellness Techniques
- Cold plunges and saunas, or 'contrast therapy'
- Breathwork (start with box breathing or Wim Hof's three rounds of 10 breaths)
- Slower movement (walking, aqua jogging, rehab/prehab, yoga)
- Using nature (beach, water, mountains, forest) to help boost your mood
Mental Wellness Techniques
- Daily meditation, prayer, mindfulness, or gratitude
- Reset your bedtime or morning routines
- Be creative – try painting, drawing, photography, or fashion
- Learn something new
- Read extensively
- Eat wholefoods and stay hydrated
- Fill your social cup – connect with exercise buddies over coffee, even if you can't join the workout
All of these mental fitness activities help you feel happy and relaxed, which in turn boosts 'feel-good' dopamine levels. The ability to adapt and integrate these habits into your life creates a snowball effect of positive change for both body and mind.
Give Yourself Grace
Remember: No matter what your physical restriction is, the healing process should include finding time to not worry about whether you're eating the right foods, moving enough, or being productive enough. Allow yourself the time and grace needed to return to the movement you love.
Final Thoughts
Mindset influences every aspect of our lives. Your brain holds the power to help you become a better version of yourself. So, what can you do today to be better tomorrow? Make time to practise mental fitness techniques so that, even when you can't be physically active, you have other tools to help you feel good.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
A substantial body of research shows that the link between physical and mental health is profoundly significant. We know that physical activity enhances our thoughts and emotions, which is why we place such importance on it to help maintain our happiness.
However, we often rely too heavily on physical fitness to support our mental health. But what happens when we face injury, illness, overwork, pregnancy, or any situation where our physical fitness declines or halts? Anxiety about the future of both our physical and mental well-being can set in. We may spiral, become reclusive, and feel lonely and isolated.
But it doesn’t have to be this way.
Reframing Mental Health as Mental Fitness
"I like to call it mental fitness rather than mental health. I'm always working on my mental fitness." - Simon Sinek
Let’s start referring to mental health as our mental fitness, because, like physical fitness, it is something that ebbs and flows. We are human; we have down days, we feel our emotions, and we can experience sadness, frustration, or disappointment.
Mental fitness techniques are something we should continuously work on—it’s not a final destination we aim to reach. No one is perfect. Mental health shouldn’t be viewed as an ‘end goal’. Our mental fitness will always be a journey, much like our physical fitness.
Building Mental Fitness When Physical Training Isn't Possible
When we are unable to move in the way we love, we often get stuck in our own heads. The body and brain are incredibly responsive to change, so start working on your mental fitness by forming new habits.
Ask yourself: What can you control with the body you currently have? You may not be able to run or lift, but here are some mental fitness techniques you could try:
Physical Wellness Techniques
- Cold plunges and saunas, or 'contrast therapy'
- Breathwork (start with box breathing or Wim Hof's three rounds of 10 breaths)
- Slower movement (walking, aqua jogging, rehab/prehab, yoga)
- Using nature (beach, water, mountains, forest) to help boost your mood
Mental Wellness Techniques
- Daily meditation, prayer, mindfulness, or gratitude
- Reset your bedtime or morning routines
- Be creative – try painting, drawing, photography, or fashion
- Learn something new
- Read extensively
- Eat wholefoods and stay hydrated
- Fill your social cup – connect with exercise buddies over coffee, even if you can't join the workout
All of these mental fitness activities help you feel happy and relaxed, which in turn boosts 'feel-good' dopamine levels. The ability to adapt and integrate these habits into your life creates a snowball effect of positive change for both body and mind.
Give Yourself Grace
Remember: No matter what your physical restriction is, the healing process should include finding time to not worry about whether you're eating the right foods, moving enough, or being productive enough. Allow yourself the time and grace needed to return to the movement you love.
Final Thoughts
Mindset influences every aspect of our lives. Your brain holds the power to help you become a better version of yourself. So, what can you do today to be better tomorrow? Make time to practise mental fitness techniques so that, even when you can't be physically active, you have other tools to help you feel good.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
A substantial body of research shows that the link between physical and mental health is profoundly significant. We know that physical activity enhances our thoughts and emotions, which is why we place such importance on it to help maintain our happiness.
However, we often rely too heavily on physical fitness to support our mental health. But what happens when we face injury, illness, overwork, pregnancy, or any situation where our physical fitness declines or halts? Anxiety about the future of both our physical and mental well-being can set in. We may spiral, become reclusive, and feel lonely and isolated.
But it doesn’t have to be this way.
Reframing Mental Health as Mental Fitness
"I like to call it mental fitness rather than mental health. I'm always working on my mental fitness." - Simon Sinek
Let’s start referring to mental health as our mental fitness, because, like physical fitness, it is something that ebbs and flows. We are human; we have down days, we feel our emotions, and we can experience sadness, frustration, or disappointment.
Mental fitness techniques are something we should continuously work on—it’s not a final destination we aim to reach. No one is perfect. Mental health shouldn’t be viewed as an ‘end goal’. Our mental fitness will always be a journey, much like our physical fitness.
Building Mental Fitness When Physical Training Isn't Possible
When we are unable to move in the way we love, we often get stuck in our own heads. The body and brain are incredibly responsive to change, so start working on your mental fitness by forming new habits.
Ask yourself: What can you control with the body you currently have? You may not be able to run or lift, but here are some mental fitness techniques you could try:
Physical Wellness Techniques
- Cold plunges and saunas, or 'contrast therapy'
- Breathwork (start with box breathing or Wim Hof's three rounds of 10 breaths)
- Slower movement (walking, aqua jogging, rehab/prehab, yoga)
- Using nature (beach, water, mountains, forest) to help boost your mood
Mental Wellness Techniques
- Daily meditation, prayer, mindfulness, or gratitude
- Reset your bedtime or morning routines
- Be creative – try painting, drawing, photography, or fashion
- Learn something new
- Read extensively
- Eat wholefoods and stay hydrated
- Fill your social cup – connect with exercise buddies over coffee, even if you can't join the workout
All of these mental fitness activities help you feel happy and relaxed, which in turn boosts 'feel-good' dopamine levels. The ability to adapt and integrate these habits into your life creates a snowball effect of positive change for both body and mind.
Give Yourself Grace
Remember: No matter what your physical restriction is, the healing process should include finding time to not worry about whether you're eating the right foods, moving enough, or being productive enough. Allow yourself the time and grace needed to return to the movement you love.
Final Thoughts
Mindset influences every aspect of our lives. Your brain holds the power to help you become a better version of yourself. So, what can you do today to be better tomorrow? Make time to practise mental fitness techniques so that, even when you can't be physically active, you have other tools to help you feel good.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
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. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
A substantial body of research shows that the link between physical and mental health is profoundly significant. We know that physical activity enhances our thoughts and emotions, which is why we place such importance on it to help maintain our happiness.
However, we often rely too heavily on physical fitness to support our mental health. But what happens when we face injury, illness, overwork, pregnancy, or any situation where our physical fitness declines or halts? Anxiety about the future of both our physical and mental well-being can set in. We may spiral, become reclusive, and feel lonely and isolated.
But it doesn’t have to be this way.
Reframing Mental Health as Mental Fitness
"I like to call it mental fitness rather than mental health. I'm always working on my mental fitness." - Simon Sinek
Let’s start referring to mental health as our mental fitness, because, like physical fitness, it is something that ebbs and flows. We are human; we have down days, we feel our emotions, and we can experience sadness, frustration, or disappointment.
Mental fitness techniques are something we should continuously work on—it’s not a final destination we aim to reach. No one is perfect. Mental health shouldn’t be viewed as an ‘end goal’. Our mental fitness will always be a journey, much like our physical fitness.
Building Mental Fitness When Physical Training Isn't Possible
When we are unable to move in the way we love, we often get stuck in our own heads. The body and brain are incredibly responsive to change, so start working on your mental fitness by forming new habits.
Ask yourself: What can you control with the body you currently have? You may not be able to run or lift, but here are some mental fitness techniques you could try:
Physical Wellness Techniques
- Cold plunges and saunas, or 'contrast therapy'
- Breathwork (start with box breathing or Wim Hof's three rounds of 10 breaths)
- Slower movement (walking, aqua jogging, rehab/prehab, yoga)
- Using nature (beach, water, mountains, forest) to help boost your mood
Mental Wellness Techniques
- Daily meditation, prayer, mindfulness, or gratitude
- Reset your bedtime or morning routines
- Be creative – try painting, drawing, photography, or fashion
- Learn something new
- Read extensively
- Eat wholefoods and stay hydrated
- Fill your social cup – connect with exercise buddies over coffee, even if you can't join the workout
All of these mental fitness activities help you feel happy and relaxed, which in turn boosts 'feel-good' dopamine levels. The ability to adapt and integrate these habits into your life creates a snowball effect of positive change for both body and mind.
Give Yourself Grace
Remember: No matter what your physical restriction is, the healing process should include finding time to not worry about whether you're eating the right foods, moving enough, or being productive enough. Allow yourself the time and grace needed to return to the movement you love.
Final Thoughts
Mindset influences every aspect of our lives. Your brain holds the power to help you become a better version of yourself. So, what can you do today to be better tomorrow? Make time to practise mental fitness techniques so that, even when you can't be physically active, you have other tools to help you feel good.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
A substantial body of research shows that the link between physical and mental health is profoundly significant. We know that physical activity enhances our thoughts and emotions, which is why we place such importance on it to help maintain our happiness.
However, we often rely too heavily on physical fitness to support our mental health. But what happens when we face injury, illness, overwork, pregnancy, or any situation where our physical fitness declines or halts? Anxiety about the future of both our physical and mental well-being can set in. We may spiral, become reclusive, and feel lonely and isolated.
But it doesn’t have to be this way.
Reframing Mental Health as Mental Fitness
"I like to call it mental fitness rather than mental health. I'm always working on my mental fitness." - Simon Sinek
Let’s start referring to mental health as our mental fitness, because, like physical fitness, it is something that ebbs and flows. We are human; we have down days, we feel our emotions, and we can experience sadness, frustration, or disappointment.
Mental fitness techniques are something we should continuously work on—it’s not a final destination we aim to reach. No one is perfect. Mental health shouldn’t be viewed as an ‘end goal’. Our mental fitness will always be a journey, much like our physical fitness.
Building Mental Fitness When Physical Training Isn't Possible
When we are unable to move in the way we love, we often get stuck in our own heads. The body and brain are incredibly responsive to change, so start working on your mental fitness by forming new habits.
Ask yourself: What can you control with the body you currently have? You may not be able to run or lift, but here are some mental fitness techniques you could try:
Physical Wellness Techniques
- Cold plunges and saunas, or 'contrast therapy'
- Breathwork (start with box breathing or Wim Hof's three rounds of 10 breaths)
- Slower movement (walking, aqua jogging, rehab/prehab, yoga)
- Using nature (beach, water, mountains, forest) to help boost your mood
Mental Wellness Techniques
- Daily meditation, prayer, mindfulness, or gratitude
- Reset your bedtime or morning routines
- Be creative – try painting, drawing, photography, or fashion
- Learn something new
- Read extensively
- Eat wholefoods and stay hydrated
- Fill your social cup – connect with exercise buddies over coffee, even if you can't join the workout
All of these mental fitness activities help you feel happy and relaxed, which in turn boosts 'feel-good' dopamine levels. The ability to adapt and integrate these habits into your life creates a snowball effect of positive change for both body and mind.
Give Yourself Grace
Remember: No matter what your physical restriction is, the healing process should include finding time to not worry about whether you're eating the right foods, moving enough, or being productive enough. Allow yourself the time and grace needed to return to the movement you love.
Final Thoughts
Mindset influences every aspect of our lives. Your brain holds the power to help you become a better version of yourself. So, what can you do today to be better tomorrow? Make time to practise mental fitness techniques so that, even when you can't be physically active, you have other tools to help you feel good.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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