.svg){kind=icon}
“The Meal Transformation Game”
Have you tried this game?
.webp)
I want to share an article I recently read about transforming your meals into healthier options. It’s about making the right choices that fits your lifestyle. Meal plans and counting macros is not for everybody and sometimes all you need to do is change a few things to make your lifestyle healthier.
You don’t need to weigh and measure everything, or count out your almonds. Ask yourself: “Is someone paying me to do this?” If the answer is no, you likely don’t need this kind of approach. You just need to think about what you’re already eating, and how you could make it a little bit better.
This means fiddling and adjusting. Making small changes and improvements to what you already normally eat and enjoy, one small step at a time. Think about a spectrum of food quality rather than “bad” or “good” foods. Welcome to the meal transformation game. When you play with the idea of a food spectrum or food continuum, you get to experiment with variables like:
what you eat, and
how you eat it.
Think of this as a game. How can you play “make this meal just a little bit better” in every situation? In which situations is that easier or harder? When your choices are limited (for instance, when you’re traveling, or eating at a workplace cafeteria), how can you shoot for “a little bit better” while still being realistic, and without trying to be “perfect”? Let’s transform breakfast, lunch, and dinner.
Here’s how that “food spectrum” might look in daily life, with a sample day of eating.
Transforming breakfast
Stage 1
Let’s say that your go-to breakfast is a whipped-cream coffee drink and a chocolate croissant. You pick it up in the drive-thru, and wolf it down on your way to work. This is your starting point. It’s not “bad”. It’s just no longer working for you. You’re getting indigestion from rushing, the croissant doesn’t hold you at all, and you’ve just spilled the coffee on your crotch while changing lanes. Now your game is to improve your breakfast just a little bit, starting with what you already have or do.
Stage 2
Your opening moves in the meal transformation game:
You might replace the croissant with a whole grain muffin.
Instead of a “dessert in a cup”, you get a regular coffee with a single cream and sugar.
You grab a yogurt cup on your way out of the house for a bit of protein.
Naturally, you’re still rushed and busy…so you eat your breakfast with some distractions, while scrolling through emails at work. But this is a solid start. Well done.
Stage 3
Next level of game play:
You switch the muffin to granola with cottage cheese or Greek yogurt.
You switch the cream in your coffee for 2% milk. (Or even go right to black coffee, you meal player you!)
You add some colorful fruit.
You’re now eating out of dishes on a table, instead of out of takeout packages off the dashboard of your car.
Of course, you’re still checking out the news headlines while you eat… No problem. We’re keeping it real. Stage 4 Now you are seriously playing like a pro.
You’ve changed “rushing and panicked” to “set aside a little extra time to enjoy a leisurely breakfast”.
You cleverly prepped an egg frittata with veggies in advance on your food prep day.
The coffee’s become green tea, since you noticed that too much coffee was tweaking you out.
The protein plus colorful fruit and veg have become the stars of the meal.You’ve discovered you really like lemon water. (WHAT? You don’t even know you anymore!)
You eat mindfully, feeling relaxed, while watching the sun rise. Ahhh
Transforming lunch
Stage 1
At this point, starting out, the idea of a sit-down lunch feels flat out ridiculous. “Eat slowly? Who has time for that during a busy workday? Grab a burger and go!” Another “car dashboard” meal. Another stomach ache and regret. You decide you might want to play with this meal too.
Stage 2
To improve this meal a little bit:
You go to a higher-end burger place where you’re pretty sure they use real meat.
You get a side salad with that burger, and maybe just a few potato chips.
You choose a diet soda instead of regular.
You don’t eat in your car, but you do eat by your computer. That’s OK. You’re progressing.
Stage 3
At this stage, you’re doing a little prep work:
You whipped up some burgers in advance so they are handy and ready to take to work.
You also grabbed some nice cheese and whole grain buns from the local market on shopping day.
For lunch, all you have to do is take your homemade burger and its fixins to work.
You still grab a diet cola from the vending machine to wash it down.
You move from your desk to the lunchroom, where you socialize with co-workers. This slows you down a bit and helps you digest and relax.
Stage 4
You’re having the burger without the bun, alongside a nice pre-prepped salad. Instead of staying at your desk or in the office, you take a break.
You sit outside and get some fresh air while you enjoy your meal. For a drink, water’s all you need.
Transforming dinner
Stage 1
It’s 8pm. You’ve just gotten home after an insane day at work. All you want to do is put food into your face and zone out in front of the TV. You can’t even imagine making anything more complicated than boxed macaroni ‘n’ cheese right now. Ketchup and hot dogs are as fancy as it gets.
Stage 2
Same concept, but:
You’re adding some extra protein with the help of a rotisserie chicken leg that you grabbed at the grocery store on the way home.
You’ve added a side salad, just grabbing a few handfuls of pre-washed greens out of a bag.
You’ve whipped up your own pasta.
Work is still on your mind, and a couple drinks will take the edge off.
Stage 3
Things are getting fancy.
You’re upping the protein with a little more chicken.
You’re having a little less pasta.
You’ve also added a nice big salad to the mix.
You’ve cut the booze to 1 drink.
Plus, you’re sitting at the dinner table, instead of flopping down on your couch or standing over the sink.
Stage 4
Again, we’re playing at pro level here. With your meal planning and prep strategies, even a weeknight dinner looks good.
You can whip up a delicious salad in 3 minutes flat and you have some pre-cooked quinoa on hand.
That rotisserie chicken is still a fast, convenient option, but now it’s got some healthy buddies.
You’re indulging in a single glass of good wine these days, and you take time to savor it.
Meal transformation is not about reaching perfection. If you’re at stage 1, all you have to do is shoot for stage 2. Or stage 1.5. If you’re in stage 2, play with getting to stage 3. And if you’re stage 3, heck, you can stay where you are. You might never get to stage 4. Or it might only happen at times when you’re relaxed and have a little extra time. Stage 4 might only happen on Sunday night, whereas the rest of your week is a mix of stages 1, 2, and — if you’re super lucky — 3. And that’s OK. How far you progress along the continuum all depends on what YOU want, what YOU need, and what YOU can reasonably do, right now. Over time, things can change. Play YOUR game.
Read the full article on https://www.precisionnutrition.com/meal-plans-usually-suck
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!
.jpg)
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
.jpg)
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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 1600m repeats that will gradually build in 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. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
.jpg)
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!
I want to share an article I recently read about transforming your meals into healthier options. It’s about making the right choices that fits your lifestyle. Meal plans and counting macros is not for everybody and sometimes all you need to do is change a few things to make your lifestyle healthier.
You don’t need to weigh and measure everything, or count out your almonds. Ask yourself: “Is someone paying me to do this?” If the answer is no, you likely don’t need this kind of approach. You just need to think about what you’re already eating, and how you could make it a little bit better.
This means fiddling and adjusting. Making small changes and improvements to what you already normally eat and enjoy, one small step at a time. Think about a spectrum of food quality rather than “bad” or “good” foods. Welcome to the meal transformation game. When you play with the idea of a food spectrum or food continuum, you get to experiment with variables like:
what you eat, and
how you eat it.
Think of this as a game. How can you play “make this meal just a little bit better” in every situation? In which situations is that easier or harder? When your choices are limited (for instance, when you’re traveling, or eating at a workplace cafeteria), how can you shoot for “a little bit better” while still being realistic, and without trying to be “perfect”? Let’s transform breakfast, lunch, and dinner.
Here’s how that “food spectrum” might look in daily life, with a sample day of eating.
Transforming breakfast
Stage 1
Let’s say that your go-to breakfast is a whipped-cream coffee drink and a chocolate croissant. You pick it up in the drive-thru, and wolf it down on your way to work. This is your starting point. It’s not “bad”. It’s just no longer working for you. You’re getting indigestion from rushing, the croissant doesn’t hold you at all, and you’ve just spilled the coffee on your crotch while changing lanes. Now your game is to improve your breakfast just a little bit, starting with what you already have or do.
Stage 2
Your opening moves in the meal transformation game:
You might replace the croissant with a whole grain muffin.
Instead of a “dessert in a cup”, you get a regular coffee with a single cream and sugar.
You grab a yogurt cup on your way out of the house for a bit of protein.
Naturally, you’re still rushed and busy…so you eat your breakfast with some distractions, while scrolling through emails at work. But this is a solid start. Well done.
Stage 3
Next level of game play:
You switch the muffin to granola with cottage cheese or Greek yogurt.
You switch the cream in your coffee for 2% milk. (Or even go right to black coffee, you meal player you!)
You add some colorful fruit.
You’re now eating out of dishes on a table, instead of out of takeout packages off the dashboard of your car.
Of course, you’re still checking out the news headlines while you eat… No problem. We’re keeping it real. Stage 4 Now you are seriously playing like a pro.
You’ve changed “rushing and panicked” to “set aside a little extra time to enjoy a leisurely breakfast”.
You cleverly prepped an egg frittata with veggies in advance on your food prep day.
The coffee’s become green tea, since you noticed that too much coffee was tweaking you out.
The protein plus colorful fruit and veg have become the stars of the meal.You’ve discovered you really like lemon water. (WHAT? You don’t even know you anymore!)
You eat mindfully, feeling relaxed, while watching the sun rise. Ahhh
Transforming lunch
Stage 1
At this point, starting out, the idea of a sit-down lunch feels flat out ridiculous. “Eat slowly? Who has time for that during a busy workday? Grab a burger and go!” Another “car dashboard” meal. Another stomach ache and regret. You decide you might want to play with this meal too.
Stage 2
To improve this meal a little bit:
You go to a higher-end burger place where you’re pretty sure they use real meat.
You get a side salad with that burger, and maybe just a few potato chips.
You choose a diet soda instead of regular.
You don’t eat in your car, but you do eat by your computer. That’s OK. You’re progressing.
Stage 3
At this stage, you’re doing a little prep work:
You whipped up some burgers in advance so they are handy and ready to take to work.
You also grabbed some nice cheese and whole grain buns from the local market on shopping day.
For lunch, all you have to do is take your homemade burger and its fixins to work.
You still grab a diet cola from the vending machine to wash it down.
You move from your desk to the lunchroom, where you socialize with co-workers. This slows you down a bit and helps you digest and relax.
Stage 4
You’re having the burger without the bun, alongside a nice pre-prepped salad. Instead of staying at your desk or in the office, you take a break.
You sit outside and get some fresh air while you enjoy your meal. For a drink, water’s all you need.
Transforming dinner
Stage 1
It’s 8pm. You’ve just gotten home after an insane day at work. All you want to do is put food into your face and zone out in front of the TV. You can’t even imagine making anything more complicated than boxed macaroni ‘n’ cheese right now. Ketchup and hot dogs are as fancy as it gets.
Stage 2
Same concept, but:
You’re adding some extra protein with the help of a rotisserie chicken leg that you grabbed at the grocery store on the way home.
You’ve added a side salad, just grabbing a few handfuls of pre-washed greens out of a bag.
You’ve whipped up your own pasta.
Work is still on your mind, and a couple drinks will take the edge off.
Stage 3
Things are getting fancy.
You’re upping the protein with a little more chicken.
You’re having a little less pasta.
You’ve also added a nice big salad to the mix.
You’ve cut the booze to 1 drink.
Plus, you’re sitting at the dinner table, instead of flopping down on your couch or standing over the sink.
Stage 4
Again, we’re playing at pro level here. With your meal planning and prep strategies, even a weeknight dinner looks good.
You can whip up a delicious salad in 3 minutes flat and you have some pre-cooked quinoa on hand.
That rotisserie chicken is still a fast, convenient option, but now it’s got some healthy buddies.
You’re indulging in a single glass of good wine these days, and you take time to savor it.
Meal transformation is not about reaching perfection. If you’re at stage 1, all you have to do is shoot for stage 2. Or stage 1.5. If you’re in stage 2, play with getting to stage 3. And if you’re stage 3, heck, you can stay where you are. You might never get to stage 4. Or it might only happen at times when you’re relaxed and have a little extra time. Stage 4 might only happen on Sunday night, whereas the rest of your week is a mix of stages 1, 2, and — if you’re super lucky — 3. And that’s OK. How far you progress along the continuum all depends on what YOU want, what YOU need, and what YOU can reasonably do, right now. Over time, things can change. Play YOUR game.
Read the full article on https://www.precisionnutrition.com/meal-plans-usually-suck
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
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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 1600m repeats that will gradually build in 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. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
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!
I want to share an article I recently read about transforming your meals into healthier options. It’s about making the right choices that fits your lifestyle. Meal plans and counting macros is not for everybody and sometimes all you need to do is change a few things to make your lifestyle healthier.
You don’t need to weigh and measure everything, or count out your almonds. Ask yourself: “Is someone paying me to do this?” If the answer is no, you likely don’t need this kind of approach. You just need to think about what you’re already eating, and how you could make it a little bit better.
This means fiddling and adjusting. Making small changes and improvements to what you already normally eat and enjoy, one small step at a time. Think about a spectrum of food quality rather than “bad” or “good” foods. Welcome to the meal transformation game. When you play with the idea of a food spectrum or food continuum, you get to experiment with variables like:
what you eat, and
how you eat it.
Think of this as a game. How can you play “make this meal just a little bit better” in every situation? In which situations is that easier or harder? When your choices are limited (for instance, when you’re traveling, or eating at a workplace cafeteria), how can you shoot for “a little bit better” while still being realistic, and without trying to be “perfect”? Let’s transform breakfast, lunch, and dinner.
Here’s how that “food spectrum” might look in daily life, with a sample day of eating.
Transforming breakfast
Stage 1
Let’s say that your go-to breakfast is a whipped-cream coffee drink and a chocolate croissant. You pick it up in the drive-thru, and wolf it down on your way to work. This is your starting point. It’s not “bad”. It’s just no longer working for you. You’re getting indigestion from rushing, the croissant doesn’t hold you at all, and you’ve just spilled the coffee on your crotch while changing lanes. Now your game is to improve your breakfast just a little bit, starting with what you already have or do.
Stage 2
Your opening moves in the meal transformation game:
You might replace the croissant with a whole grain muffin.
Instead of a “dessert in a cup”, you get a regular coffee with a single cream and sugar.
You grab a yogurt cup on your way out of the house for a bit of protein.
Naturally, you’re still rushed and busy…so you eat your breakfast with some distractions, while scrolling through emails at work. But this is a solid start. Well done.
Stage 3
Next level of game play:
You switch the muffin to granola with cottage cheese or Greek yogurt.
You switch the cream in your coffee for 2% milk. (Or even go right to black coffee, you meal player you!)
You add some colorful fruit.
You’re now eating out of dishes on a table, instead of out of takeout packages off the dashboard of your car.
Of course, you’re still checking out the news headlines while you eat… No problem. We’re keeping it real. Stage 4 Now you are seriously playing like a pro.
You’ve changed “rushing and panicked” to “set aside a little extra time to enjoy a leisurely breakfast”.
You cleverly prepped an egg frittata with veggies in advance on your food prep day.
The coffee’s become green tea, since you noticed that too much coffee was tweaking you out.
The protein plus colorful fruit and veg have become the stars of the meal.You’ve discovered you really like lemon water. (WHAT? You don’t even know you anymore!)
You eat mindfully, feeling relaxed, while watching the sun rise. Ahhh
Transforming lunch
Stage 1
At this point, starting out, the idea of a sit-down lunch feels flat out ridiculous. “Eat slowly? Who has time for that during a busy workday? Grab a burger and go!” Another “car dashboard” meal. Another stomach ache and regret. You decide you might want to play with this meal too.
Stage 2
To improve this meal a little bit:
You go to a higher-end burger place where you’re pretty sure they use real meat.
You get a side salad with that burger, and maybe just a few potato chips.
You choose a diet soda instead of regular.
You don’t eat in your car, but you do eat by your computer. That’s OK. You’re progressing.
Stage 3
At this stage, you’re doing a little prep work:
You whipped up some burgers in advance so they are handy and ready to take to work.
You also grabbed some nice cheese and whole grain buns from the local market on shopping day.
For lunch, all you have to do is take your homemade burger and its fixins to work.
You still grab a diet cola from the vending machine to wash it down.
You move from your desk to the lunchroom, where you socialize with co-workers. This slows you down a bit and helps you digest and relax.
Stage 4
You’re having the burger without the bun, alongside a nice pre-prepped salad. Instead of staying at your desk or in the office, you take a break.
You sit outside and get some fresh air while you enjoy your meal. For a drink, water’s all you need.
Transforming dinner
Stage 1
It’s 8pm. You’ve just gotten home after an insane day at work. All you want to do is put food into your face and zone out in front of the TV. You can’t even imagine making anything more complicated than boxed macaroni ‘n’ cheese right now. Ketchup and hot dogs are as fancy as it gets.
Stage 2
Same concept, but:
You’re adding some extra protein with the help of a rotisserie chicken leg that you grabbed at the grocery store on the way home.
You’ve added a side salad, just grabbing a few handfuls of pre-washed greens out of a bag.
You’ve whipped up your own pasta.
Work is still on your mind, and a couple drinks will take the edge off.
Stage 3
Things are getting fancy.
You’re upping the protein with a little more chicken.
You’re having a little less pasta.
You’ve also added a nice big salad to the mix.
You’ve cut the booze to 1 drink.
Plus, you’re sitting at the dinner table, instead of flopping down on your couch or standing over the sink.
Stage 4
Again, we’re playing at pro level here. With your meal planning and prep strategies, even a weeknight dinner looks good.
You can whip up a delicious salad in 3 minutes flat and you have some pre-cooked quinoa on hand.
That rotisserie chicken is still a fast, convenient option, but now it’s got some healthy buddies.
You’re indulging in a single glass of good wine these days, and you take time to savor it.
Meal transformation is not about reaching perfection. If you’re at stage 1, all you have to do is shoot for stage 2. Or stage 1.5. If you’re in stage 2, play with getting to stage 3. And if you’re stage 3, heck, you can stay where you are. You might never get to stage 4. Or it might only happen at times when you’re relaxed and have a little extra time. Stage 4 might only happen on Sunday night, whereas the rest of your week is a mix of stages 1, 2, and — if you’re super lucky — 3. And that’s OK. How far you progress along the continuum all depends on what YOU want, what YOU need, and what YOU can reasonably do, right now. Over time, things can change. Play YOUR game.
Read the full article on https://www.precisionnutrition.com/meal-plans-usually-suck
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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 1600m repeats that will gradually build in 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. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
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
I want to share an article I recently read about transforming your meals into healthier options. It’s about making the right choices that fits your lifestyle. Meal plans and counting macros is not for everybody and sometimes all you need to do is change a few things to make your lifestyle healthier.
You don’t need to weigh and measure everything, or count out your almonds. Ask yourself: “Is someone paying me to do this?” If the answer is no, you likely don’t need this kind of approach. You just need to think about what you’re already eating, and how you could make it a little bit better.
This means fiddling and adjusting. Making small changes and improvements to what you already normally eat and enjoy, one small step at a time. Think about a spectrum of food quality rather than “bad” or “good” foods. Welcome to the meal transformation game. When you play with the idea of a food spectrum or food continuum, you get to experiment with variables like:
what you eat, and
how you eat it.
Think of this as a game. How can you play “make this meal just a little bit better” in every situation? In which situations is that easier or harder? When your choices are limited (for instance, when you’re traveling, or eating at a workplace cafeteria), how can you shoot for “a little bit better” while still being realistic, and without trying to be “perfect”? Let’s transform breakfast, lunch, and dinner.
Here’s how that “food spectrum” might look in daily life, with a sample day of eating.
Transforming breakfast
Stage 1
Let’s say that your go-to breakfast is a whipped-cream coffee drink and a chocolate croissant. You pick it up in the drive-thru, and wolf it down on your way to work. This is your starting point. It’s not “bad”. It’s just no longer working for you. You’re getting indigestion from rushing, the croissant doesn’t hold you at all, and you’ve just spilled the coffee on your crotch while changing lanes. Now your game is to improve your breakfast just a little bit, starting with what you already have or do.
Stage 2
Your opening moves in the meal transformation game:
You might replace the croissant with a whole grain muffin.
Instead of a “dessert in a cup”, you get a regular coffee with a single cream and sugar.
You grab a yogurt cup on your way out of the house for a bit of protein.
Naturally, you’re still rushed and busy…so you eat your breakfast with some distractions, while scrolling through emails at work. But this is a solid start. Well done.
Stage 3
Next level of game play:
You switch the muffin to granola with cottage cheese or Greek yogurt.
You switch the cream in your coffee for 2% milk. (Or even go right to black coffee, you meal player you!)
You add some colorful fruit.
You’re now eating out of dishes on a table, instead of out of takeout packages off the dashboard of your car.
Of course, you’re still checking out the news headlines while you eat… No problem. We’re keeping it real. Stage 4 Now you are seriously playing like a pro.
You’ve changed “rushing and panicked” to “set aside a little extra time to enjoy a leisurely breakfast”.
You cleverly prepped an egg frittata with veggies in advance on your food prep day.
The coffee’s become green tea, since you noticed that too much coffee was tweaking you out.
The protein plus colorful fruit and veg have become the stars of the meal.You’ve discovered you really like lemon water. (WHAT? You don’t even know you anymore!)
You eat mindfully, feeling relaxed, while watching the sun rise. Ahhh
Transforming lunch
Stage 1
At this point, starting out, the idea of a sit-down lunch feels flat out ridiculous. “Eat slowly? Who has time for that during a busy workday? Grab a burger and go!” Another “car dashboard” meal. Another stomach ache and regret. You decide you might want to play with this meal too.
Stage 2
To improve this meal a little bit:
You go to a higher-end burger place where you’re pretty sure they use real meat.
You get a side salad with that burger, and maybe just a few potato chips.
You choose a diet soda instead of regular.
You don’t eat in your car, but you do eat by your computer. That’s OK. You’re progressing.
Stage 3
At this stage, you’re doing a little prep work:
You whipped up some burgers in advance so they are handy and ready to take to work.
You also grabbed some nice cheese and whole grain buns from the local market on shopping day.
For lunch, all you have to do is take your homemade burger and its fixins to work.
You still grab a diet cola from the vending machine to wash it down.
You move from your desk to the lunchroom, where you socialize with co-workers. This slows you down a bit and helps you digest and relax.
Stage 4
You’re having the burger without the bun, alongside a nice pre-prepped salad. Instead of staying at your desk or in the office, you take a break.
You sit outside and get some fresh air while you enjoy your meal. For a drink, water’s all you need.
Transforming dinner
Stage 1
It’s 8pm. You’ve just gotten home after an insane day at work. All you want to do is put food into your face and zone out in front of the TV. You can’t even imagine making anything more complicated than boxed macaroni ‘n’ cheese right now. Ketchup and hot dogs are as fancy as it gets.
Stage 2
Same concept, but:
You’re adding some extra protein with the help of a rotisserie chicken leg that you grabbed at the grocery store on the way home.
You’ve added a side salad, just grabbing a few handfuls of pre-washed greens out of a bag.
You’ve whipped up your own pasta.
Work is still on your mind, and a couple drinks will take the edge off.
Stage 3
Things are getting fancy.
You’re upping the protein with a little more chicken.
You’re having a little less pasta.
You’ve also added a nice big salad to the mix.
You’ve cut the booze to 1 drink.
Plus, you’re sitting at the dinner table, instead of flopping down on your couch or standing over the sink.
Stage 4
Again, we’re playing at pro level here. With your meal planning and prep strategies, even a weeknight dinner looks good.
You can whip up a delicious salad in 3 minutes flat and you have some pre-cooked quinoa on hand.
That rotisserie chicken is still a fast, convenient option, but now it’s got some healthy buddies.
You’re indulging in a single glass of good wine these days, and you take time to savor it.
Meal transformation is not about reaching perfection. If you’re at stage 1, all you have to do is shoot for stage 2. Or stage 1.5. If you’re in stage 2, play with getting to stage 3. And if you’re stage 3, heck, you can stay where you are. You might never get to stage 4. Or it might only happen at times when you’re relaxed and have a little extra time. Stage 4 might only happen on Sunday night, whereas the rest of your week is a mix of stages 1, 2, and — if you’re super lucky — 3. And that’s OK. How far you progress along the continuum all depends on what YOU want, what YOU need, and what YOU can reasonably do, right now. Over time, things can change. Play YOUR game.
Read the full article on https://www.precisionnutrition.com/meal-plans-usually-suck
I want to share an article I recently read about transforming your meals into healthier options. It’s about making the right choices that fits your lifestyle. Meal plans and counting macros is not for everybody and sometimes all you need to do is change a few things to make your lifestyle healthier.
You don’t need to weigh and measure everything, or count out your almonds. Ask yourself: “Is someone paying me to do this?” If the answer is no, you likely don’t need this kind of approach. You just need to think about what you’re already eating, and how you could make it a little bit better.
This means fiddling and adjusting. Making small changes and improvements to what you already normally eat and enjoy, one small step at a time. Think about a spectrum of food quality rather than “bad” or “good” foods. Welcome to the meal transformation game. When you play with the idea of a food spectrum or food continuum, you get to experiment with variables like:
what you eat, and
how you eat it.
Think of this as a game. How can you play “make this meal just a little bit better” in every situation? In which situations is that easier or harder? When your choices are limited (for instance, when you’re traveling, or eating at a workplace cafeteria), how can you shoot for “a little bit better” while still being realistic, and without trying to be “perfect”? Let’s transform breakfast, lunch, and dinner.
Here’s how that “food spectrum” might look in daily life, with a sample day of eating.
Transforming breakfast
Stage 1
Let’s say that your go-to breakfast is a whipped-cream coffee drink and a chocolate croissant. You pick it up in the drive-thru, and wolf it down on your way to work. This is your starting point. It’s not “bad”. It’s just no longer working for you. You’re getting indigestion from rushing, the croissant doesn’t hold you at all, and you’ve just spilled the coffee on your crotch while changing lanes. Now your game is to improve your breakfast just a little bit, starting with what you already have or do.
Stage 2
Your opening moves in the meal transformation game:
You might replace the croissant with a whole grain muffin.
Instead of a “dessert in a cup”, you get a regular coffee with a single cream and sugar.
You grab a yogurt cup on your way out of the house for a bit of protein.
Naturally, you’re still rushed and busy…so you eat your breakfast with some distractions, while scrolling through emails at work. But this is a solid start. Well done.
Stage 3
Next level of game play:
You switch the muffin to granola with cottage cheese or Greek yogurt.
You switch the cream in your coffee for 2% milk. (Or even go right to black coffee, you meal player you!)
You add some colorful fruit.
You’re now eating out of dishes on a table, instead of out of takeout packages off the dashboard of your car.
Of course, you’re still checking out the news headlines while you eat… No problem. We’re keeping it real. Stage 4 Now you are seriously playing like a pro.
You’ve changed “rushing and panicked” to “set aside a little extra time to enjoy a leisurely breakfast”.
You cleverly prepped an egg frittata with veggies in advance on your food prep day.
The coffee’s become green tea, since you noticed that too much coffee was tweaking you out.
The protein plus colorful fruit and veg have become the stars of the meal.You’ve discovered you really like lemon water. (WHAT? You don’t even know you anymore!)
You eat mindfully, feeling relaxed, while watching the sun rise. Ahhh
Transforming lunch
Stage 1
At this point, starting out, the idea of a sit-down lunch feels flat out ridiculous. “Eat slowly? Who has time for that during a busy workday? Grab a burger and go!” Another “car dashboard” meal. Another stomach ache and regret. You decide you might want to play with this meal too.
Stage 2
To improve this meal a little bit:
You go to a higher-end burger place where you’re pretty sure they use real meat.
You get a side salad with that burger, and maybe just a few potato chips.
You choose a diet soda instead of regular.
You don’t eat in your car, but you do eat by your computer. That’s OK. You’re progressing.
Stage 3
At this stage, you’re doing a little prep work:
You whipped up some burgers in advance so they are handy and ready to take to work.
You also grabbed some nice cheese and whole grain buns from the local market on shopping day.
For lunch, all you have to do is take your homemade burger and its fixins to work.
You still grab a diet cola from the vending machine to wash it down.
You move from your desk to the lunchroom, where you socialize with co-workers. This slows you down a bit and helps you digest and relax.
Stage 4
You’re having the burger without the bun, alongside a nice pre-prepped salad. Instead of staying at your desk or in the office, you take a break.
You sit outside and get some fresh air while you enjoy your meal. For a drink, water’s all you need.
Transforming dinner
Stage 1
It’s 8pm. You’ve just gotten home after an insane day at work. All you want to do is put food into your face and zone out in front of the TV. You can’t even imagine making anything more complicated than boxed macaroni ‘n’ cheese right now. Ketchup and hot dogs are as fancy as it gets.
Stage 2
Same concept, but:
You’re adding some extra protein with the help of a rotisserie chicken leg that you grabbed at the grocery store on the way home.
You’ve added a side salad, just grabbing a few handfuls of pre-washed greens out of a bag.
You’ve whipped up your own pasta.
Work is still on your mind, and a couple drinks will take the edge off.
Stage 3
Things are getting fancy.
You’re upping the protein with a little more chicken.
You’re having a little less pasta.
You’ve also added a nice big salad to the mix.
You’ve cut the booze to 1 drink.
Plus, you’re sitting at the dinner table, instead of flopping down on your couch or standing over the sink.
Stage 4
Again, we’re playing at pro level here. With your meal planning and prep strategies, even a weeknight dinner looks good.
You can whip up a delicious salad in 3 minutes flat and you have some pre-cooked quinoa on hand.
That rotisserie chicken is still a fast, convenient option, but now it’s got some healthy buddies.
You’re indulging in a single glass of good wine these days, and you take time to savor it.
Meal transformation is not about reaching perfection. If you’re at stage 1, all you have to do is shoot for stage 2. Or stage 1.5. If you’re in stage 2, play with getting to stage 3. And if you’re stage 3, heck, you can stay where you are. You might never get to stage 4. Or it might only happen at times when you’re relaxed and have a little extra time. Stage 4 might only happen on Sunday night, whereas the rest of your week is a mix of stages 1, 2, and — if you’re super lucky — 3. And that’s OK. How far you progress along the continuum all depends on what YOU want, what YOU need, and what YOU can reasonably do, right now. Over time, things can change. Play YOUR game.
Read the full article on https://www.precisionnutrition.com/meal-plans-usually-suck
One-Hour Workout: Revving Your Swim Engine
.webp)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
