How to keep your fitness resolutions
Stick to your goals and have fun in the process!
It is the time of year when all everyone is talking about is New Year's fitness resolutions. How long will it last though?How long do they last?
We’re only in the second week of January and yet more than 80% of people will have already given up! Nobody wants to become another statistic, so what’s the secret to success?
How can we stop making the same mistakes over and over?
First up, realize that it’s never too late to start again. We all have ups and downs. There’s still more than 300 days left in the year and, of course, you have the rest of your life!
Secondly – and perhaps most important – is to make hitting your goals fun. Sure, it’ll take some hard work and dedication…but that doesn’t have to be a negative.
The trick (if there is one) is to set yourself up for success.
Why do people give up on their New Year's fitness goals?
There are a few common reasons why people give up their New Year’s fitness resolutions:
- Forming new habits can take months
- Dealing with less free time
- Goals aren't specific enough or are unrealistic
Does any of this sound familiar? If it does, don’t worry. We’ve all been there.
How to set realistic goals for New Year's fitness resolutions
The key to achieving your New Year's fitness resolutions is to set simple, realistic goals that add value to your life. Before you can do that, you need to ask yourself some tough questions about what it is you really want to achieve over the next year.
How do I choose the right fitness goals?
It may be hard to believe but many people have fitness goals that actually do not really resonate with them. They have goals that, ultimately, do not make them happy or excited.
Then they wonder why they give up after 20days.
In order to know what resonates, you need to know yourself on a deeper level. Do not be afraid to get all deep and meaningful on things here, it will only benefit you in the long run.
How do you figure out the right fitness goals? Try this – “start with why.”
This very simple and very practical title from one of Simon Sinek’s books is also a warning. If you don’t know why you’re doing something then your motivation will disappear in a flash.
Yes, it may be a bit harder than just plucking something that you have seen on social media as your New Year's fitness goal but it will be more than worth the time and effort you invest.
Understand personal success to achieve your fitness resolutions
Once you understand why you’ve set your goals, don’t charge head first into them. Take the time to understand what success looks and feels like for you – and not anyone else. Just you.
There will be positive and, in some cases, not so positive outcomes of your fitness goals.
As an example, a positive one could be improved health and a not so positive one could be less time with friends in order to work on your goals.
You have to fully understand and be good with both. We get excited way too fast and do not think about the outcomes of our goals nor the time frame these outcomes arrive on. This is super important for your ongoing motivation and excitement.
Are my goals realistic?
Training for an Ironman triathlon (12-20hours a week) when you have a super hectic work and family schedule is simply not going to work. If you try to force everything in then different areas of your life may start to suffer.
Another trap people fall into is setting huge, almost impossible goals which they hope will keep them motivated. These types of scare tactics rarely work. Most people find them daunting and stressful when they should be inspirational!
We all have 24 hours in a day and when setting fitness (or any goals) it is important to clearly know what time demands these goals may have.
For a whole load of people, a 1-hour fitness class per day 4 days a week is the perfect solution and it is sustainable over the year.
5 tips to help you keep your New Year's fitness goals
Once you have decided on the goals you want to achieve, the next challenge is sticking to them. Here are some tips that will help you make it through the entire year!
Create a support system
As human beings, we are built to support one another. Lean into it.
At InnerFight, community is one of our core guiding principles. If I’ve learned anything over the years, it’s the value of a true support network.
Tell your friends and family about your goals so they can help keep you motivated on the tough days and be there to share your achievements and successes!
Discount no support, lean into it as hard as you need to, that’s what it’s there for. Talk, open up when the time is right, let the emotion come out. It will help.
Make time to slow down
We grow when we are relaxing as Arnie has been teaching us since way back.
Not everything is urgent, despite what the modern world tries to tell us. Make time for you and only you, be distraction free and you will see great things happen.
Most of us think we are going slow and are relaxed but the truth is the polar opposite. We want things now and are increasingly impatient.
That’s not how things work. Slow down, take as much time to rest as you need and play the long game.
Track your progress
No matter who you are or what it is you’re trying to achieve, you have to start somewhere.
Whether you look back after a week, a month, a year or even a decade – there is no better way to stay motivated than to look back at how far you’ve come!
Don’t be too hard on yourself
If you skip one workout do not throw the towel in, if you eat one bad thing the diet is not wrecked. Have the discipline and the mind set to understand that these things happen from time to time.
Understand why they happen in order to avoid them happening in the future. Once something has happened you can not undo it but what you can do is make sure it does not happen again. Be aware enough to say “tomorrow we go again.”
Everyone has off days so remember to think big-picture!
Be excited and reward yourself
There is no time in this life for doing things you are not excited about and there are not enough days to end them unfulfilled.
If you are not excited about the plans you have made for this year, they are the wrong plans. If you do not go to bed at night smiling about the work you have put into your goals, they are the wrong goals.
Closing thoughts
New Year’s resolutions are a great thing –they give us the opportunity for a fresh start. The thing is, we also have afresh start each and every day!
It’s important to remember that you won’t make changes over night. It’s a marathon and not a sprint! Develop good habits, try to stay consistent and make achieving your New Year's fitness goals part of your daily life. The results will take care of themselves!
If you need help with your goals, we are here for you. Reach out to us via winning@innerfight.com!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
.jpg)
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
.jpg)
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
.jpg)
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
It is the time of year when all everyone is talking about is New Year's fitness resolutions. How long will it last though?How long do they last?
We’re only in the second week of January and yet more than 80% of people will have already given up! Nobody wants to become another statistic, so what’s the secret to success?
How can we stop making the same mistakes over and over?
First up, realize that it’s never too late to start again. We all have ups and downs. There’s still more than 300 days left in the year and, of course, you have the rest of your life!
Secondly – and perhaps most important – is to make hitting your goals fun. Sure, it’ll take some hard work and dedication…but that doesn’t have to be a negative.
The trick (if there is one) is to set yourself up for success.
Why do people give up on their New Year's fitness goals?
There are a few common reasons why people give up their New Year’s fitness resolutions:
- Forming new habits can take months
- Dealing with less free time
- Goals aren't specific enough or are unrealistic
Does any of this sound familiar? If it does, don’t worry. We’ve all been there.
How to set realistic goals for New Year's fitness resolutions
The key to achieving your New Year's fitness resolutions is to set simple, realistic goals that add value to your life. Before you can do that, you need to ask yourself some tough questions about what it is you really want to achieve over the next year.
How do I choose the right fitness goals?
It may be hard to believe but many people have fitness goals that actually do not really resonate with them. They have goals that, ultimately, do not make them happy or excited.
Then they wonder why they give up after 20days.
In order to know what resonates, you need to know yourself on a deeper level. Do not be afraid to get all deep and meaningful on things here, it will only benefit you in the long run.
How do you figure out the right fitness goals? Try this – “start with why.”
This very simple and very practical title from one of Simon Sinek’s books is also a warning. If you don’t know why you’re doing something then your motivation will disappear in a flash.
Yes, it may be a bit harder than just plucking something that you have seen on social media as your New Year's fitness goal but it will be more than worth the time and effort you invest.
Understand personal success to achieve your fitness resolutions
Once you understand why you’ve set your goals, don’t charge head first into them. Take the time to understand what success looks and feels like for you – and not anyone else. Just you.
There will be positive and, in some cases, not so positive outcomes of your fitness goals.
As an example, a positive one could be improved health and a not so positive one could be less time with friends in order to work on your goals.
You have to fully understand and be good with both. We get excited way too fast and do not think about the outcomes of our goals nor the time frame these outcomes arrive on. This is super important for your ongoing motivation and excitement.
Are my goals realistic?
Training for an Ironman triathlon (12-20hours a week) when you have a super hectic work and family schedule is simply not going to work. If you try to force everything in then different areas of your life may start to suffer.
Another trap people fall into is setting huge, almost impossible goals which they hope will keep them motivated. These types of scare tactics rarely work. Most people find them daunting and stressful when they should be inspirational!
We all have 24 hours in a day and when setting fitness (or any goals) it is important to clearly know what time demands these goals may have.
For a whole load of people, a 1-hour fitness class per day 4 days a week is the perfect solution and it is sustainable over the year.
5 tips to help you keep your New Year's fitness goals
Once you have decided on the goals you want to achieve, the next challenge is sticking to them. Here are some tips that will help you make it through the entire year!
Create a support system
As human beings, we are built to support one another. Lean into it.
At InnerFight, community is one of our core guiding principles. If I’ve learned anything over the years, it’s the value of a true support network.
Tell your friends and family about your goals so they can help keep you motivated on the tough days and be there to share your achievements and successes!
Discount no support, lean into it as hard as you need to, that’s what it’s there for. Talk, open up when the time is right, let the emotion come out. It will help.
Make time to slow down
We grow when we are relaxing as Arnie has been teaching us since way back.
Not everything is urgent, despite what the modern world tries to tell us. Make time for you and only you, be distraction free and you will see great things happen.
Most of us think we are going slow and are relaxed but the truth is the polar opposite. We want things now and are increasingly impatient.
That’s not how things work. Slow down, take as much time to rest as you need and play the long game.
Track your progress
No matter who you are or what it is you’re trying to achieve, you have to start somewhere.
Whether you look back after a week, a month, a year or even a decade – there is no better way to stay motivated than to look back at how far you’ve come!
Don’t be too hard on yourself
If you skip one workout do not throw the towel in, if you eat one bad thing the diet is not wrecked. Have the discipline and the mind set to understand that these things happen from time to time.
Understand why they happen in order to avoid them happening in the future. Once something has happened you can not undo it but what you can do is make sure it does not happen again. Be aware enough to say “tomorrow we go again.”
Everyone has off days so remember to think big-picture!
Be excited and reward yourself
There is no time in this life for doing things you are not excited about and there are not enough days to end them unfulfilled.
If you are not excited about the plans you have made for this year, they are the wrong plans. If you do not go to bed at night smiling about the work you have put into your goals, they are the wrong goals.
Closing thoughts
New Year’s resolutions are a great thing –they give us the opportunity for a fresh start. The thing is, we also have afresh start each and every day!
It’s important to remember that you won’t make changes over night. It’s a marathon and not a sprint! Develop good habits, try to stay consistent and make achieving your New Year's fitness goals part of your daily life. The results will take care of themselves!
If you need help with your goals, we are here for you. Reach out to us via winning@innerfight.com!
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
It is the time of year when all everyone is talking about is New Year's fitness resolutions. How long will it last though?How long do they last?
We’re only in the second week of January and yet more than 80% of people will have already given up! Nobody wants to become another statistic, so what’s the secret to success?
How can we stop making the same mistakes over and over?
First up, realize that it’s never too late to start again. We all have ups and downs. There’s still more than 300 days left in the year and, of course, you have the rest of your life!
Secondly – and perhaps most important – is to make hitting your goals fun. Sure, it’ll take some hard work and dedication…but that doesn’t have to be a negative.
The trick (if there is one) is to set yourself up for success.
Why do people give up on their New Year's fitness goals?
There are a few common reasons why people give up their New Year’s fitness resolutions:
- Forming new habits can take months
- Dealing with less free time
- Goals aren't specific enough or are unrealistic
Does any of this sound familiar? If it does, don’t worry. We’ve all been there.
How to set realistic goals for New Year's fitness resolutions
The key to achieving your New Year's fitness resolutions is to set simple, realistic goals that add value to your life. Before you can do that, you need to ask yourself some tough questions about what it is you really want to achieve over the next year.
How do I choose the right fitness goals?
It may be hard to believe but many people have fitness goals that actually do not really resonate with them. They have goals that, ultimately, do not make them happy or excited.
Then they wonder why they give up after 20days.
In order to know what resonates, you need to know yourself on a deeper level. Do not be afraid to get all deep and meaningful on things here, it will only benefit you in the long run.
How do you figure out the right fitness goals? Try this – “start with why.”
This very simple and very practical title from one of Simon Sinek’s books is also a warning. If you don’t know why you’re doing something then your motivation will disappear in a flash.
Yes, it may be a bit harder than just plucking something that you have seen on social media as your New Year's fitness goal but it will be more than worth the time and effort you invest.
Understand personal success to achieve your fitness resolutions
Once you understand why you’ve set your goals, don’t charge head first into them. Take the time to understand what success looks and feels like for you – and not anyone else. Just you.
There will be positive and, in some cases, not so positive outcomes of your fitness goals.
As an example, a positive one could be improved health and a not so positive one could be less time with friends in order to work on your goals.
You have to fully understand and be good with both. We get excited way too fast and do not think about the outcomes of our goals nor the time frame these outcomes arrive on. This is super important for your ongoing motivation and excitement.
Are my goals realistic?
Training for an Ironman triathlon (12-20hours a week) when you have a super hectic work and family schedule is simply not going to work. If you try to force everything in then different areas of your life may start to suffer.
Another trap people fall into is setting huge, almost impossible goals which they hope will keep them motivated. These types of scare tactics rarely work. Most people find them daunting and stressful when they should be inspirational!
We all have 24 hours in a day and when setting fitness (or any goals) it is important to clearly know what time demands these goals may have.
For a whole load of people, a 1-hour fitness class per day 4 days a week is the perfect solution and it is sustainable over the year.
5 tips to help you keep your New Year's fitness goals
Once you have decided on the goals you want to achieve, the next challenge is sticking to them. Here are some tips that will help you make it through the entire year!
Create a support system
As human beings, we are built to support one another. Lean into it.
At InnerFight, community is one of our core guiding principles. If I’ve learned anything over the years, it’s the value of a true support network.
Tell your friends and family about your goals so they can help keep you motivated on the tough days and be there to share your achievements and successes!
Discount no support, lean into it as hard as you need to, that’s what it’s there for. Talk, open up when the time is right, let the emotion come out. It will help.
Make time to slow down
We grow when we are relaxing as Arnie has been teaching us since way back.
Not everything is urgent, despite what the modern world tries to tell us. Make time for you and only you, be distraction free and you will see great things happen.
Most of us think we are going slow and are relaxed but the truth is the polar opposite. We want things now and are increasingly impatient.
That’s not how things work. Slow down, take as much time to rest as you need and play the long game.
Track your progress
No matter who you are or what it is you’re trying to achieve, you have to start somewhere.
Whether you look back after a week, a month, a year or even a decade – there is no better way to stay motivated than to look back at how far you’ve come!
Don’t be too hard on yourself
If you skip one workout do not throw the towel in, if you eat one bad thing the diet is not wrecked. Have the discipline and the mind set to understand that these things happen from time to time.
Understand why they happen in order to avoid them happening in the future. Once something has happened you can not undo it but what you can do is make sure it does not happen again. Be aware enough to say “tomorrow we go again.”
Everyone has off days so remember to think big-picture!
Be excited and reward yourself
There is no time in this life for doing things you are not excited about and there are not enough days to end them unfulfilled.
If you are not excited about the plans you have made for this year, they are the wrong plans. If you do not go to bed at night smiling about the work you have put into your goals, they are the wrong goals.
Closing thoughts
New Year’s resolutions are a great thing –they give us the opportunity for a fresh start. The thing is, we also have afresh start each and every day!
It’s important to remember that you won’t make changes over night. It’s a marathon and not a sprint! Develop good habits, try to stay consistent and make achieving your New Year's fitness goals part of your daily life. The results will take care of themselves!
If you need help with your goals, we are here for you. Reach out to us via winning@innerfight.com!
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
It is the time of year when all everyone is talking about is New Year's fitness resolutions. How long will it last though?How long do they last?
We’re only in the second week of January and yet more than 80% of people will have already given up! Nobody wants to become another statistic, so what’s the secret to success?
How can we stop making the same mistakes over and over?
First up, realize that it’s never too late to start again. We all have ups and downs. There’s still more than 300 days left in the year and, of course, you have the rest of your life!
Secondly – and perhaps most important – is to make hitting your goals fun. Sure, it’ll take some hard work and dedication…but that doesn’t have to be a negative.
The trick (if there is one) is to set yourself up for success.
Why do people give up on their New Year's fitness goals?
There are a few common reasons why people give up their New Year’s fitness resolutions:
- Forming new habits can take months
- Dealing with less free time
- Goals aren't specific enough or are unrealistic
Does any of this sound familiar? If it does, don’t worry. We’ve all been there.
How to set realistic goals for New Year's fitness resolutions
The key to achieving your New Year's fitness resolutions is to set simple, realistic goals that add value to your life. Before you can do that, you need to ask yourself some tough questions about what it is you really want to achieve over the next year.
How do I choose the right fitness goals?
It may be hard to believe but many people have fitness goals that actually do not really resonate with them. They have goals that, ultimately, do not make them happy or excited.
Then they wonder why they give up after 20days.
In order to know what resonates, you need to know yourself on a deeper level. Do not be afraid to get all deep and meaningful on things here, it will only benefit you in the long run.
How do you figure out the right fitness goals? Try this – “start with why.”
This very simple and very practical title from one of Simon Sinek’s books is also a warning. If you don’t know why you’re doing something then your motivation will disappear in a flash.
Yes, it may be a bit harder than just plucking something that you have seen on social media as your New Year's fitness goal but it will be more than worth the time and effort you invest.
Understand personal success to achieve your fitness resolutions
Once you understand why you’ve set your goals, don’t charge head first into them. Take the time to understand what success looks and feels like for you – and not anyone else. Just you.
There will be positive and, in some cases, not so positive outcomes of your fitness goals.
As an example, a positive one could be improved health and a not so positive one could be less time with friends in order to work on your goals.
You have to fully understand and be good with both. We get excited way too fast and do not think about the outcomes of our goals nor the time frame these outcomes arrive on. This is super important for your ongoing motivation and excitement.
Are my goals realistic?
Training for an Ironman triathlon (12-20hours a week) when you have a super hectic work and family schedule is simply not going to work. If you try to force everything in then different areas of your life may start to suffer.
Another trap people fall into is setting huge, almost impossible goals which they hope will keep them motivated. These types of scare tactics rarely work. Most people find them daunting and stressful when they should be inspirational!
We all have 24 hours in a day and when setting fitness (or any goals) it is important to clearly know what time demands these goals may have.
For a whole load of people, a 1-hour fitness class per day 4 days a week is the perfect solution and it is sustainable over the year.
5 tips to help you keep your New Year's fitness goals
Once you have decided on the goals you want to achieve, the next challenge is sticking to them. Here are some tips that will help you make it through the entire year!
Create a support system
As human beings, we are built to support one another. Lean into it.
At InnerFight, community is one of our core guiding principles. If I’ve learned anything over the years, it’s the value of a true support network.
Tell your friends and family about your goals so they can help keep you motivated on the tough days and be there to share your achievements and successes!
Discount no support, lean into it as hard as you need to, that’s what it’s there for. Talk, open up when the time is right, let the emotion come out. It will help.
Make time to slow down
We grow when we are relaxing as Arnie has been teaching us since way back.
Not everything is urgent, despite what the modern world tries to tell us. Make time for you and only you, be distraction free and you will see great things happen.
Most of us think we are going slow and are relaxed but the truth is the polar opposite. We want things now and are increasingly impatient.
That’s not how things work. Slow down, take as much time to rest as you need and play the long game.
Track your progress
No matter who you are or what it is you’re trying to achieve, you have to start somewhere.
Whether you look back after a week, a month, a year or even a decade – there is no better way to stay motivated than to look back at how far you’ve come!
Don’t be too hard on yourself
If you skip one workout do not throw the towel in, if you eat one bad thing the diet is not wrecked. Have the discipline and the mind set to understand that these things happen from time to time.
Understand why they happen in order to avoid them happening in the future. Once something has happened you can not undo it but what you can do is make sure it does not happen again. Be aware enough to say “tomorrow we go again.”
Everyone has off days so remember to think big-picture!
Be excited and reward yourself
There is no time in this life for doing things you are not excited about and there are not enough days to end them unfulfilled.
If you are not excited about the plans you have made for this year, they are the wrong plans. If you do not go to bed at night smiling about the work you have put into your goals, they are the wrong goals.
Closing thoughts
New Year’s resolutions are a great thing –they give us the opportunity for a fresh start. The thing is, we also have afresh start each and every day!
It’s important to remember that you won’t make changes over night. It’s a marathon and not a sprint! Develop good habits, try to stay consistent and make achieving your New Year's fitness goals part of your daily life. The results will take care of themselves!
If you need help with your goals, we are here for you. Reach out to us via winning@innerfight.com!
It is the time of year when all everyone is talking about is New Year's fitness resolutions. How long will it last though?How long do they last?
We’re only in the second week of January and yet more than 80% of people will have already given up! Nobody wants to become another statistic, so what’s the secret to success?
How can we stop making the same mistakes over and over?
First up, realize that it’s never too late to start again. We all have ups and downs. There’s still more than 300 days left in the year and, of course, you have the rest of your life!
Secondly – and perhaps most important – is to make hitting your goals fun. Sure, it’ll take some hard work and dedication…but that doesn’t have to be a negative.
The trick (if there is one) is to set yourself up for success.
Why do people give up on their New Year's fitness goals?
There are a few common reasons why people give up their New Year’s fitness resolutions:
- Forming new habits can take months
- Dealing with less free time
- Goals aren't specific enough or are unrealistic
Does any of this sound familiar? If it does, don’t worry. We’ve all been there.
How to set realistic goals for New Year's fitness resolutions
The key to achieving your New Year's fitness resolutions is to set simple, realistic goals that add value to your life. Before you can do that, you need to ask yourself some tough questions about what it is you really want to achieve over the next year.
How do I choose the right fitness goals?
It may be hard to believe but many people have fitness goals that actually do not really resonate with them. They have goals that, ultimately, do not make them happy or excited.
Then they wonder why they give up after 20days.
In order to know what resonates, you need to know yourself on a deeper level. Do not be afraid to get all deep and meaningful on things here, it will only benefit you in the long run.
How do you figure out the right fitness goals? Try this – “start with why.”
This very simple and very practical title from one of Simon Sinek’s books is also a warning. If you don’t know why you’re doing something then your motivation will disappear in a flash.
Yes, it may be a bit harder than just plucking something that you have seen on social media as your New Year's fitness goal but it will be more than worth the time and effort you invest.
Understand personal success to achieve your fitness resolutions
Once you understand why you’ve set your goals, don’t charge head first into them. Take the time to understand what success looks and feels like for you – and not anyone else. Just you.
There will be positive and, in some cases, not so positive outcomes of your fitness goals.
As an example, a positive one could be improved health and a not so positive one could be less time with friends in order to work on your goals.
You have to fully understand and be good with both. We get excited way too fast and do not think about the outcomes of our goals nor the time frame these outcomes arrive on. This is super important for your ongoing motivation and excitement.
Are my goals realistic?
Training for an Ironman triathlon (12-20hours a week) when you have a super hectic work and family schedule is simply not going to work. If you try to force everything in then different areas of your life may start to suffer.
Another trap people fall into is setting huge, almost impossible goals which they hope will keep them motivated. These types of scare tactics rarely work. Most people find them daunting and stressful when they should be inspirational!
We all have 24 hours in a day and when setting fitness (or any goals) it is important to clearly know what time demands these goals may have.
For a whole load of people, a 1-hour fitness class per day 4 days a week is the perfect solution and it is sustainable over the year.
5 tips to help you keep your New Year's fitness goals
Once you have decided on the goals you want to achieve, the next challenge is sticking to them. Here are some tips that will help you make it through the entire year!
Create a support system
As human beings, we are built to support one another. Lean into it.
At InnerFight, community is one of our core guiding principles. If I’ve learned anything over the years, it’s the value of a true support network.
Tell your friends and family about your goals so they can help keep you motivated on the tough days and be there to share your achievements and successes!
Discount no support, lean into it as hard as you need to, that’s what it’s there for. Talk, open up when the time is right, let the emotion come out. It will help.
Make time to slow down
We grow when we are relaxing as Arnie has been teaching us since way back.
Not everything is urgent, despite what the modern world tries to tell us. Make time for you and only you, be distraction free and you will see great things happen.
Most of us think we are going slow and are relaxed but the truth is the polar opposite. We want things now and are increasingly impatient.
That’s not how things work. Slow down, take as much time to rest as you need and play the long game.
Track your progress
No matter who you are or what it is you’re trying to achieve, you have to start somewhere.
Whether you look back after a week, a month, a year or even a decade – there is no better way to stay motivated than to look back at how far you’ve come!
Don’t be too hard on yourself
If you skip one workout do not throw the towel in, if you eat one bad thing the diet is not wrecked. Have the discipline and the mind set to understand that these things happen from time to time.
Understand why they happen in order to avoid them happening in the future. Once something has happened you can not undo it but what you can do is make sure it does not happen again. Be aware enough to say “tomorrow we go again.”
Everyone has off days so remember to think big-picture!
Be excited and reward yourself
There is no time in this life for doing things you are not excited about and there are not enough days to end them unfulfilled.
If you are not excited about the plans you have made for this year, they are the wrong plans. If you do not go to bed at night smiling about the work you have put into your goals, they are the wrong goals.
Closing thoughts
New Year’s resolutions are a great thing –they give us the opportunity for a fresh start. The thing is, we also have afresh start each and every day!
It’s important to remember that you won’t make changes over night. It’s a marathon and not a sprint! Develop good habits, try to stay consistent and make achieving your New Year's fitness goals part of your daily life. The results will take care of themselves!
If you need help with your goals, we are here for you. Reach out to us via winning@innerfight.com!
One-Hour Workout: Revving Your Swim Engine
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