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Staying motivated!
Motivation is something that happens in two ways
You ever looked at someone as wondered how they are so motivated? Or maybe even the opposite, how someone could be so lazy, defeated, or reactive!
Motivation is something that happens in two ways. I believe, Internal or External.
Internal Motivation - Those that believe they are in control of their fate, and if they want to change, they have the power to create it.
External Motivation - Those that believe someone else is in the control of their fate, and if they want to change, someone else has to create it.
Suppose you are struggling with motivation; you are more than likely operating from an external focus. Identifying in certain situations how you are operating is essential to understand to learn to switch your focus and work in internal focus.
Here are three ways to help you maintain motivation and to set you on the right path to success:
Change the way you communicate with yourself – How you communicate with yourself directly influences your motivation to complete an individual action or task! Negative self-talk will only lead to discouragement and a lack of motivation. On the flip side, staying positive and rephrasing the conversations you have with yourself over time will start to add up, and these positive actions will lead to great things.
You are surrounding yourself with the right people – Fairly simple. There is a saying, but I will not bore you with it, but surrounding yourself with negative people with zero goals and living a miserable life will affect you in the same way. Surrounding yourself with the right people doesn’t mean they have to be on your hip every min of every day, look to coaches, mentors, friends, and build a reliable network of people around you who will motivate you and positively impact your life!
Increase the visibility of your goals – Having a goal and plan in the first place is motivation 101 right, but having them written down and then stowed away at the bottom of your paper pile at your desk or under your bed will not help you stay motivated. These goals and targets should be so visible that they are consistently on top of your mind. Everywhere you turn, you are reminded that you are working towards something great! Build routines around your goals, integrate them into your daily life, so they occupy so much of what you do that eventually become habits!
Getting motivated is easy; anyone can do that; the secret to long term success is staying motivated.
Not motivated or finding it hard to stay motivated, send me a message @ jc@innerfight.com
By; Jamie Clarke, Performance Coach
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
You ever looked at someone as wondered how they are so motivated? Or maybe even the opposite, how someone could be so lazy, defeated, or reactive!
Motivation is something that happens in two ways. I believe, Internal or External.
Internal Motivation - Those that believe they are in control of their fate, and if they want to change, they have the power to create it.
External Motivation - Those that believe someone else is in the control of their fate, and if they want to change, someone else has to create it.
Suppose you are struggling with motivation; you are more than likely operating from an external focus. Identifying in certain situations how you are operating is essential to understand to learn to switch your focus and work in internal focus.
Here are three ways to help you maintain motivation and to set you on the right path to success:
Change the way you communicate with yourself – How you communicate with yourself directly influences your motivation to complete an individual action or task! Negative self-talk will only lead to discouragement and a lack of motivation. On the flip side, staying positive and rephrasing the conversations you have with yourself over time will start to add up, and these positive actions will lead to great things.
You are surrounding yourself with the right people – Fairly simple. There is a saying, but I will not bore you with it, but surrounding yourself with negative people with zero goals and living a miserable life will affect you in the same way. Surrounding yourself with the right people doesn’t mean they have to be on your hip every min of every day, look to coaches, mentors, friends, and build a reliable network of people around you who will motivate you and positively impact your life!
Increase the visibility of your goals – Having a goal and plan in the first place is motivation 101 right, but having them written down and then stowed away at the bottom of your paper pile at your desk or under your bed will not help you stay motivated. These goals and targets should be so visible that they are consistently on top of your mind. Everywhere you turn, you are reminded that you are working towards something great! Build routines around your goals, integrate them into your daily life, so they occupy so much of what you do that eventually become habits!
Getting motivated is easy; anyone can do that; the secret to long term success is staying motivated.
Not motivated or finding it hard to stay motivated, send me a message @ jc@innerfight.com
By; Jamie Clarke, Performance Coach
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
You ever looked at someone as wondered how they are so motivated? Or maybe even the opposite, how someone could be so lazy, defeated, or reactive!
Motivation is something that happens in two ways. I believe, Internal or External.
Internal Motivation - Those that believe they are in control of their fate, and if they want to change, they have the power to create it.
External Motivation - Those that believe someone else is in the control of their fate, and if they want to change, someone else has to create it.
Suppose you are struggling with motivation; you are more than likely operating from an external focus. Identifying in certain situations how you are operating is essential to understand to learn to switch your focus and work in internal focus.
Here are three ways to help you maintain motivation and to set you on the right path to success:
Change the way you communicate with yourself – How you communicate with yourself directly influences your motivation to complete an individual action or task! Negative self-talk will only lead to discouragement and a lack of motivation. On the flip side, staying positive and rephrasing the conversations you have with yourself over time will start to add up, and these positive actions will lead to great things.
You are surrounding yourself with the right people – Fairly simple. There is a saying, but I will not bore you with it, but surrounding yourself with negative people with zero goals and living a miserable life will affect you in the same way. Surrounding yourself with the right people doesn’t mean they have to be on your hip every min of every day, look to coaches, mentors, friends, and build a reliable network of people around you who will motivate you and positively impact your life!
Increase the visibility of your goals – Having a goal and plan in the first place is motivation 101 right, but having them written down and then stowed away at the bottom of your paper pile at your desk or under your bed will not help you stay motivated. These goals and targets should be so visible that they are consistently on top of your mind. Everywhere you turn, you are reminded that you are working towards something great! Build routines around your goals, integrate them into your daily life, so they occupy so much of what you do that eventually become habits!
Getting motivated is easy; anyone can do that; the secret to long term success is staying motivated.
Not motivated or finding it hard to stay motivated, send me a message @ jc@innerfight.com
By; Jamie Clarke, Performance Coach
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
You ever looked at someone as wondered how they are so motivated? Or maybe even the opposite, how someone could be so lazy, defeated, or reactive!
Motivation is something that happens in two ways. I believe, Internal or External.
Internal Motivation - Those that believe they are in control of their fate, and if they want to change, they have the power to create it.
External Motivation - Those that believe someone else is in the control of their fate, and if they want to change, someone else has to create it.
Suppose you are struggling with motivation; you are more than likely operating from an external focus. Identifying in certain situations how you are operating is essential to understand to learn to switch your focus and work in internal focus.
Here are three ways to help you maintain motivation and to set you on the right path to success:
Change the way you communicate with yourself – How you communicate with yourself directly influences your motivation to complete an individual action or task! Negative self-talk will only lead to discouragement and a lack of motivation. On the flip side, staying positive and rephrasing the conversations you have with yourself over time will start to add up, and these positive actions will lead to great things.
You are surrounding yourself with the right people – Fairly simple. There is a saying, but I will not bore you with it, but surrounding yourself with negative people with zero goals and living a miserable life will affect you in the same way. Surrounding yourself with the right people doesn’t mean they have to be on your hip every min of every day, look to coaches, mentors, friends, and build a reliable network of people around you who will motivate you and positively impact your life!
Increase the visibility of your goals – Having a goal and plan in the first place is motivation 101 right, but having them written down and then stowed away at the bottom of your paper pile at your desk or under your bed will not help you stay motivated. These goals and targets should be so visible that they are consistently on top of your mind. Everywhere you turn, you are reminded that you are working towards something great! Build routines around your goals, integrate them into your daily life, so they occupy so much of what you do that eventually become habits!
Getting motivated is easy; anyone can do that; the secret to long term success is staying motivated.
Not motivated or finding it hard to stay motivated, send me a message @ jc@innerfight.com
By; Jamie Clarke, Performance Coach
You ever looked at someone as wondered how they are so motivated? Or maybe even the opposite, how someone could be so lazy, defeated, or reactive!
Motivation is something that happens in two ways. I believe, Internal or External.
Internal Motivation - Those that believe they are in control of their fate, and if they want to change, they have the power to create it.
External Motivation - Those that believe someone else is in the control of their fate, and if they want to change, someone else has to create it.
Suppose you are struggling with motivation; you are more than likely operating from an external focus. Identifying in certain situations how you are operating is essential to understand to learn to switch your focus and work in internal focus.
Here are three ways to help you maintain motivation and to set you on the right path to success:
Change the way you communicate with yourself – How you communicate with yourself directly influences your motivation to complete an individual action or task! Negative self-talk will only lead to discouragement and a lack of motivation. On the flip side, staying positive and rephrasing the conversations you have with yourself over time will start to add up, and these positive actions will lead to great things.
You are surrounding yourself with the right people – Fairly simple. There is a saying, but I will not bore you with it, but surrounding yourself with negative people with zero goals and living a miserable life will affect you in the same way. Surrounding yourself with the right people doesn’t mean they have to be on your hip every min of every day, look to coaches, mentors, friends, and build a reliable network of people around you who will motivate you and positively impact your life!
Increase the visibility of your goals – Having a goal and plan in the first place is motivation 101 right, but having them written down and then stowed away at the bottom of your paper pile at your desk or under your bed will not help you stay motivated. These goals and targets should be so visible that they are consistently on top of your mind. Everywhere you turn, you are reminded that you are working towards something great! Build routines around your goals, integrate them into your daily life, so they occupy so much of what you do that eventually become habits!
Getting motivated is easy; anyone can do that; the secret to long term success is staying motivated.
Not motivated or finding it hard to stay motivated, send me a message @ jc@innerfight.com
By; Jamie Clarke, Performance Coach
One-Hour Workout: Revving Your Swim Engine
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