.svg){kind=icon}
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
.jpg)
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
.jpg)
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
.jpg)
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
.jpg)
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
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
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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
.jpg)
.webp)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
