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Reflection
Learning from the Past to Shape the Present and Future
Reflection….A 2020 buzz word or something we should be taking bit more seriously? You may have heard motivational coaches or some of the worlds high achievers throw this word around and thought you should do something about it but are not quite sure: what, how or when!
Well lets first understand what reflection really is and then I will throw out some ideas on the how and the when which I am sure will help you.
Dictionary.com gives us 9 definitions of this work, 6 of which I have noted below:
the act of reflecting, as in casting back a light or heat, mirroring, or giving back or showing an image; the state of being reflected in this way.
an image; representation; counterpart.
a fixing of the thoughts on something; careful consideration.
a thought occurring in consideration or meditation.
an unfavorable remark or observation.
the casting of some imputation or reproach.
So you understand what the above mean in isolation but still confused? Not overly surprising and hence why I have taken the liberty to come up with my own definition which is perhaps a mishmash of the above.
Reflection: looking into the past and figuring out how you can use what has happened there to help in the present and future.
Yep for me it is that simple. We have to start examining the behaviors of the past as these are vital tools to help us in life. An example could be: I did A and the result was B. I liked the result of B so will do more of A. Easy peasy right.
So let's bring it to life…..get out a note pad and pen (or use a device) and think about a array of actions that you took in 2020 (and before as it has been an odd year hasn’t it) ask yourself if you enjoyed the action itself and then in the next thought think about the result of that action and how much you did or did not like that.
Now we start to learn as we become conscious of our actions and the results they can bring and this is very powerful in mapping out our immediate, mid or long term future. Whilst this all sounds super simple, the exercise of reflection needs focus, it is not always super easy. It needs you to be in a good space, free from judgment, free from distraction and in a place where you can think clearly.
Don’t be shy, write, write and write, fill pages, books if you want. It may seem a bit odd and unnatural at first but once you get into it you will actually have a great time as it is a great form of therapy, of letting things go, of appreciating some great moments and of understanding ones self a bit more.
And then we come to the when or rather, “how often should I do this?” Well if you have just arrived at the party as I said it will feel a bit odd so it would not be right for me to tell you to reflect daily, weekly, monthly and annually but the more you get into it and reflection becomes a part of life this will naturally happen and you will start to reap the benefits of it. For now spend a few sessions over the coming weeks until the end of the year with your note pad and pen and see how it goes. No not all reflections need to be noted but it will help, as your journey continues you may only note some reflections and not all, thats also cool, it has to be what is natural to you.
Wait wait wait I am not done yet. Once you have been through this process you have put yourself in an unreal position to be successful in life in a number of different ways. You have started to create a new play book that allows you to play on new levels so my final advice is simple. Whilst reflection is great, action on reflection is paramount to continued human development and being the best human you can be.
Thanks for reading and if you are struggling drop me a mail to ms@innerfight.com and I would be super happy to try and help.
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ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
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 - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. 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 we will be running 800m repeats, and fluctuating between 3km and 5km 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. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
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).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
Reflection….A 2020 buzz word or something we should be taking bit more seriously? You may have heard motivational coaches or some of the worlds high achievers throw this word around and thought you should do something about it but are not quite sure: what, how or when!
Well lets first understand what reflection really is and then I will throw out some ideas on the how and the when which I am sure will help you.
Dictionary.com gives us 9 definitions of this work, 6 of which I have noted below:
the act of reflecting, as in casting back a light or heat, mirroring, or giving back or showing an image; the state of being reflected in this way.
an image; representation; counterpart.
a fixing of the thoughts on something; careful consideration.
a thought occurring in consideration or meditation.
an unfavorable remark or observation.
the casting of some imputation or reproach.
So you understand what the above mean in isolation but still confused? Not overly surprising and hence why I have taken the liberty to come up with my own definition which is perhaps a mishmash of the above.
Reflection: looking into the past and figuring out how you can use what has happened there to help in the present and future.
Yep for me it is that simple. We have to start examining the behaviors of the past as these are vital tools to help us in life. An example could be: I did A and the result was B. I liked the result of B so will do more of A. Easy peasy right.
So let's bring it to life…..get out a note pad and pen (or use a device) and think about a array of actions that you took in 2020 (and before as it has been an odd year hasn’t it) ask yourself if you enjoyed the action itself and then in the next thought think about the result of that action and how much you did or did not like that.
Now we start to learn as we become conscious of our actions and the results they can bring and this is very powerful in mapping out our immediate, mid or long term future. Whilst this all sounds super simple, the exercise of reflection needs focus, it is not always super easy. It needs you to be in a good space, free from judgment, free from distraction and in a place where you can think clearly.
Don’t be shy, write, write and write, fill pages, books if you want. It may seem a bit odd and unnatural at first but once you get into it you will actually have a great time as it is a great form of therapy, of letting things go, of appreciating some great moments and of understanding ones self a bit more.
And then we come to the when or rather, “how often should I do this?” Well if you have just arrived at the party as I said it will feel a bit odd so it would not be right for me to tell you to reflect daily, weekly, monthly and annually but the more you get into it and reflection becomes a part of life this will naturally happen and you will start to reap the benefits of it. For now spend a few sessions over the coming weeks until the end of the year with your note pad and pen and see how it goes. No not all reflections need to be noted but it will help, as your journey continues you may only note some reflections and not all, thats also cool, it has to be what is natural to you.
Wait wait wait I am not done yet. Once you have been through this process you have put yourself in an unreal position to be successful in life in a number of different ways. You have started to create a new play book that allows you to play on new levels so my final advice is simple. Whilst reflection is great, action on reflection is paramount to continued human development and being the best human you can be.
Thanks for reading and if you are struggling drop me a mail to ms@innerfight.com and I would be super happy to try and help.
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 - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. 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 we will be running 800m repeats, and fluctuating between 3km and 5km 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. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
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).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Reflection….A 2020 buzz word or something we should be taking bit more seriously? You may have heard motivational coaches or some of the worlds high achievers throw this word around and thought you should do something about it but are not quite sure: what, how or when!
Well lets first understand what reflection really is and then I will throw out some ideas on the how and the when which I am sure will help you.
Dictionary.com gives us 9 definitions of this work, 6 of which I have noted below:
the act of reflecting, as in casting back a light or heat, mirroring, or giving back or showing an image; the state of being reflected in this way.
an image; representation; counterpart.
a fixing of the thoughts on something; careful consideration.
a thought occurring in consideration or meditation.
an unfavorable remark or observation.
the casting of some imputation or reproach.
So you understand what the above mean in isolation but still confused? Not overly surprising and hence why I have taken the liberty to come up with my own definition which is perhaps a mishmash of the above.
Reflection: looking into the past and figuring out how you can use what has happened there to help in the present and future.
Yep for me it is that simple. We have to start examining the behaviors of the past as these are vital tools to help us in life. An example could be: I did A and the result was B. I liked the result of B so will do more of A. Easy peasy right.
So let's bring it to life…..get out a note pad and pen (or use a device) and think about a array of actions that you took in 2020 (and before as it has been an odd year hasn’t it) ask yourself if you enjoyed the action itself and then in the next thought think about the result of that action and how much you did or did not like that.
Now we start to learn as we become conscious of our actions and the results they can bring and this is very powerful in mapping out our immediate, mid or long term future. Whilst this all sounds super simple, the exercise of reflection needs focus, it is not always super easy. It needs you to be in a good space, free from judgment, free from distraction and in a place where you can think clearly.
Don’t be shy, write, write and write, fill pages, books if you want. It may seem a bit odd and unnatural at first but once you get into it you will actually have a great time as it is a great form of therapy, of letting things go, of appreciating some great moments and of understanding ones self a bit more.
And then we come to the when or rather, “how often should I do this?” Well if you have just arrived at the party as I said it will feel a bit odd so it would not be right for me to tell you to reflect daily, weekly, monthly and annually but the more you get into it and reflection becomes a part of life this will naturally happen and you will start to reap the benefits of it. For now spend a few sessions over the coming weeks until the end of the year with your note pad and pen and see how it goes. No not all reflections need to be noted but it will help, as your journey continues you may only note some reflections and not all, thats also cool, it has to be what is natural to you.
Wait wait wait I am not done yet. Once you have been through this process you have put yourself in an unreal position to be successful in life in a number of different ways. You have started to create a new play book that allows you to play on new levels so my final advice is simple. Whilst reflection is great, action on reflection is paramount to continued human development and being the best human you can be.
Thanks for reading and if you are struggling drop me a mail to ms@innerfight.com and I would be super happy to try and help.
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. 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 we will be running 800m repeats, and fluctuating between 3km and 5km 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. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
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).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
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 - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Reflection….A 2020 buzz word or something we should be taking bit more seriously? You may have heard motivational coaches or some of the worlds high achievers throw this word around and thought you should do something about it but are not quite sure: what, how or when!
Well lets first understand what reflection really is and then I will throw out some ideas on the how and the when which I am sure will help you.
Dictionary.com gives us 9 definitions of this work, 6 of which I have noted below:
the act of reflecting, as in casting back a light or heat, mirroring, or giving back or showing an image; the state of being reflected in this way.
an image; representation; counterpart.
a fixing of the thoughts on something; careful consideration.
a thought occurring in consideration or meditation.
an unfavorable remark or observation.
the casting of some imputation or reproach.
So you understand what the above mean in isolation but still confused? Not overly surprising and hence why I have taken the liberty to come up with my own definition which is perhaps a mishmash of the above.
Reflection: looking into the past and figuring out how you can use what has happened there to help in the present and future.
Yep for me it is that simple. We have to start examining the behaviors of the past as these are vital tools to help us in life. An example could be: I did A and the result was B. I liked the result of B so will do more of A. Easy peasy right.
So let's bring it to life…..get out a note pad and pen (or use a device) and think about a array of actions that you took in 2020 (and before as it has been an odd year hasn’t it) ask yourself if you enjoyed the action itself and then in the next thought think about the result of that action and how much you did or did not like that.
Now we start to learn as we become conscious of our actions and the results they can bring and this is very powerful in mapping out our immediate, mid or long term future. Whilst this all sounds super simple, the exercise of reflection needs focus, it is not always super easy. It needs you to be in a good space, free from judgment, free from distraction and in a place where you can think clearly.
Don’t be shy, write, write and write, fill pages, books if you want. It may seem a bit odd and unnatural at first but once you get into it you will actually have a great time as it is a great form of therapy, of letting things go, of appreciating some great moments and of understanding ones self a bit more.
And then we come to the when or rather, “how often should I do this?” Well if you have just arrived at the party as I said it will feel a bit odd so it would not be right for me to tell you to reflect daily, weekly, monthly and annually but the more you get into it and reflection becomes a part of life this will naturally happen and you will start to reap the benefits of it. For now spend a few sessions over the coming weeks until the end of the year with your note pad and pen and see how it goes. No not all reflections need to be noted but it will help, as your journey continues you may only note some reflections and not all, thats also cool, it has to be what is natural to you.
Wait wait wait I am not done yet. Once you have been through this process you have put yourself in an unreal position to be successful in life in a number of different ways. You have started to create a new play book that allows you to play on new levels so my final advice is simple. Whilst reflection is great, action on reflection is paramount to continued human development and being the best human you can be.
Thanks for reading and if you are struggling drop me a mail to ms@innerfight.com and I would be super happy to try and help.
Reflection….A 2020 buzz word or something we should be taking bit more seriously? You may have heard motivational coaches or some of the worlds high achievers throw this word around and thought you should do something about it but are not quite sure: what, how or when!
Well lets first understand what reflection really is and then I will throw out some ideas on the how and the when which I am sure will help you.
Dictionary.com gives us 9 definitions of this work, 6 of which I have noted below:
the act of reflecting, as in casting back a light or heat, mirroring, or giving back or showing an image; the state of being reflected in this way.
an image; representation; counterpart.
a fixing of the thoughts on something; careful consideration.
a thought occurring in consideration or meditation.
an unfavorable remark or observation.
the casting of some imputation or reproach.
So you understand what the above mean in isolation but still confused? Not overly surprising and hence why I have taken the liberty to come up with my own definition which is perhaps a mishmash of the above.
Reflection: looking into the past and figuring out how you can use what has happened there to help in the present and future.
Yep for me it is that simple. We have to start examining the behaviors of the past as these are vital tools to help us in life. An example could be: I did A and the result was B. I liked the result of B so will do more of A. Easy peasy right.
So let's bring it to life…..get out a note pad and pen (or use a device) and think about a array of actions that you took in 2020 (and before as it has been an odd year hasn’t it) ask yourself if you enjoyed the action itself and then in the next thought think about the result of that action and how much you did or did not like that.
Now we start to learn as we become conscious of our actions and the results they can bring and this is very powerful in mapping out our immediate, mid or long term future. Whilst this all sounds super simple, the exercise of reflection needs focus, it is not always super easy. It needs you to be in a good space, free from judgment, free from distraction and in a place where you can think clearly.
Don’t be shy, write, write and write, fill pages, books if you want. It may seem a bit odd and unnatural at first but once you get into it you will actually have a great time as it is a great form of therapy, of letting things go, of appreciating some great moments and of understanding ones self a bit more.
And then we come to the when or rather, “how often should I do this?” Well if you have just arrived at the party as I said it will feel a bit odd so it would not be right for me to tell you to reflect daily, weekly, monthly and annually but the more you get into it and reflection becomes a part of life this will naturally happen and you will start to reap the benefits of it. For now spend a few sessions over the coming weeks until the end of the year with your note pad and pen and see how it goes. No not all reflections need to be noted but it will help, as your journey continues you may only note some reflections and not all, thats also cool, it has to be what is natural to you.
Wait wait wait I am not done yet. Once you have been through this process you have put yourself in an unreal position to be successful in life in a number of different ways. You have started to create a new play book that allows you to play on new levels so my final advice is simple. Whilst reflection is great, action on reflection is paramount to continued human development and being the best human you can be.
Thanks for reading and if you are struggling drop me a mail to ms@innerfight.com and I would be super happy to try and help.
One-Hour Workout: Revving Your Swim Engine
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