A Mindset Shift
Unleashing Potential through Thought Upgrade
For every individual, our inner voice drives our outer voice and consequently our actions. Our thought patterns are influenced by our long-standing beliefs, originating more than likely from childhood where we adopted them to keep us safe. Often, they limit us and so there is benefit to identify them and look to upgrade them with more effective mindsets.
Let me give you an example:
A limiting belief might be” “I’m not good enough to run a marathon.” With what might seem like a blaze statement has a lot of deep rooted impact.
Your current mindset limitation is that you never believe you can run a marathon meaning which manifests in that you will likely never push yourself to find out.
There are ways around this limiting belief mindset: Here are 3 mindsets to adopt and practice.
Growth Mindet:
This is one that most people have heard of from a concept coined by Carol Dweck. It’s used a lot in education. Those who adopt a growth mindset have a desire to learn, embrace challenge as an opportunity and celebrate effort and perseverance. You will see athletes like this all the time and likely mention to yourself “ I wish I was like them.”
You will also see many people with the ‘fixed’ mindset – give up easily, feel threatened by others who are successful and who ignore constructive feedback. Surround yourself with the growth tribe and see how it influences your behaviour.
Abundance mindset:
Abundance is very similar to ‘positivity’ in that with this mindset you see the positive side of in every situation, and your default is to focus on what is working well as opposed to the destructive mindset of playing the victim which serves no benefit. Victims tend to use excuses such as “there is not enough” time or “there is a lack of resource to complete the goal”. Avoid being the victim at all costs.
Learning mindset:
Listening to others and asking questions is the learning mindset. As humans we can all be quick to jump into situations and Judge people (see how many times it happens in your conversations today). The “judges” tend to focus on Knowing and telling. Start making the shift by listening….REALLY listening – what are your thoughts? Ate you focussing on WHAT the person is saying and their feelings or are you just thinking what to say next?
The key to actively shifting your mindset is to pay attention to how you think and react in situations. Many of us live each day on auto pilot and days turn to weeks without any positive change.
Mindset shift is not easy, Changing habits is not easy, by design we like comfort safety and routine. I will take time, it will take effort and there will be setbacks as you stray to break your ingrained beliefs. Keep working at it and let the changes compound over time.
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
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Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
.jpg)
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
For every individual, our inner voice drives our outer voice and consequently our actions. Our thought patterns are influenced by our long-standing beliefs, originating more than likely from childhood where we adopted them to keep us safe. Often, they limit us and so there is benefit to identify them and look to upgrade them with more effective mindsets.
Let me give you an example:
A limiting belief might be” “I’m not good enough to run a marathon.” With what might seem like a blaze statement has a lot of deep rooted impact.
Your current mindset limitation is that you never believe you can run a marathon meaning which manifests in that you will likely never push yourself to find out.
There are ways around this limiting belief mindset: Here are 3 mindsets to adopt and practice.
Growth Mindet:
This is one that most people have heard of from a concept coined by Carol Dweck. It’s used a lot in education. Those who adopt a growth mindset have a desire to learn, embrace challenge as an opportunity and celebrate effort and perseverance. You will see athletes like this all the time and likely mention to yourself “ I wish I was like them.”
You will also see many people with the ‘fixed’ mindset – give up easily, feel threatened by others who are successful and who ignore constructive feedback. Surround yourself with the growth tribe and see how it influences your behaviour.
Abundance mindset:
Abundance is very similar to ‘positivity’ in that with this mindset you see the positive side of in every situation, and your default is to focus on what is working well as opposed to the destructive mindset of playing the victim which serves no benefit. Victims tend to use excuses such as “there is not enough” time or “there is a lack of resource to complete the goal”. Avoid being the victim at all costs.
Learning mindset:
Listening to others and asking questions is the learning mindset. As humans we can all be quick to jump into situations and Judge people (see how many times it happens in your conversations today). The “judges” tend to focus on Knowing and telling. Start making the shift by listening….REALLY listening – what are your thoughts? Ate you focussing on WHAT the person is saying and their feelings or are you just thinking what to say next?
The key to actively shifting your mindset is to pay attention to how you think and react in situations. Many of us live each day on auto pilot and days turn to weeks without any positive change.
Mindset shift is not easy, Changing habits is not easy, by design we like comfort safety and routine. I will take time, it will take effort and there will be setbacks as you stray to break your ingrained beliefs. Keep working at it and let the changes compound over time.
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
For every individual, our inner voice drives our outer voice and consequently our actions. Our thought patterns are influenced by our long-standing beliefs, originating more than likely from childhood where we adopted them to keep us safe. Often, they limit us and so there is benefit to identify them and look to upgrade them with more effective mindsets.
Let me give you an example:
A limiting belief might be” “I’m not good enough to run a marathon.” With what might seem like a blaze statement has a lot of deep rooted impact.
Your current mindset limitation is that you never believe you can run a marathon meaning which manifests in that you will likely never push yourself to find out.
There are ways around this limiting belief mindset: Here are 3 mindsets to adopt and practice.
Growth Mindet:
This is one that most people have heard of from a concept coined by Carol Dweck. It’s used a lot in education. Those who adopt a growth mindset have a desire to learn, embrace challenge as an opportunity and celebrate effort and perseverance. You will see athletes like this all the time and likely mention to yourself “ I wish I was like them.”
You will also see many people with the ‘fixed’ mindset – give up easily, feel threatened by others who are successful and who ignore constructive feedback. Surround yourself with the growth tribe and see how it influences your behaviour.
Abundance mindset:
Abundance is very similar to ‘positivity’ in that with this mindset you see the positive side of in every situation, and your default is to focus on what is working well as opposed to the destructive mindset of playing the victim which serves no benefit. Victims tend to use excuses such as “there is not enough” time or “there is a lack of resource to complete the goal”. Avoid being the victim at all costs.
Learning mindset:
Listening to others and asking questions is the learning mindset. As humans we can all be quick to jump into situations and Judge people (see how many times it happens in your conversations today). The “judges” tend to focus on Knowing and telling. Start making the shift by listening….REALLY listening – what are your thoughts? Ate you focussing on WHAT the person is saying and their feelings or are you just thinking what to say next?
The key to actively shifting your mindset is to pay attention to how you think and react in situations. Many of us live each day on auto pilot and days turn to weeks without any positive change.
Mindset shift is not easy, Changing habits is not easy, by design we like comfort safety and routine. I will take time, it will take effort and there will be setbacks as you stray to break your ingrained beliefs. Keep working at it and let the changes compound over time.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
For every individual, our inner voice drives our outer voice and consequently our actions. Our thought patterns are influenced by our long-standing beliefs, originating more than likely from childhood where we adopted them to keep us safe. Often, they limit us and so there is benefit to identify them and look to upgrade them with more effective mindsets.
Let me give you an example:
A limiting belief might be” “I’m not good enough to run a marathon.” With what might seem like a blaze statement has a lot of deep rooted impact.
Your current mindset limitation is that you never believe you can run a marathon meaning which manifests in that you will likely never push yourself to find out.
There are ways around this limiting belief mindset: Here are 3 mindsets to adopt and practice.
Growth Mindet:
This is one that most people have heard of from a concept coined by Carol Dweck. It’s used a lot in education. Those who adopt a growth mindset have a desire to learn, embrace challenge as an opportunity and celebrate effort and perseverance. You will see athletes like this all the time and likely mention to yourself “ I wish I was like them.”
You will also see many people with the ‘fixed’ mindset – give up easily, feel threatened by others who are successful and who ignore constructive feedback. Surround yourself with the growth tribe and see how it influences your behaviour.
Abundance mindset:
Abundance is very similar to ‘positivity’ in that with this mindset you see the positive side of in every situation, and your default is to focus on what is working well as opposed to the destructive mindset of playing the victim which serves no benefit. Victims tend to use excuses such as “there is not enough” time or “there is a lack of resource to complete the goal”. Avoid being the victim at all costs.
Learning mindset:
Listening to others and asking questions is the learning mindset. As humans we can all be quick to jump into situations and Judge people (see how many times it happens in your conversations today). The “judges” tend to focus on Knowing and telling. Start making the shift by listening….REALLY listening – what are your thoughts? Ate you focussing on WHAT the person is saying and their feelings or are you just thinking what to say next?
The key to actively shifting your mindset is to pay attention to how you think and react in situations. Many of us live each day on auto pilot and days turn to weeks without any positive change.
Mindset shift is not easy, Changing habits is not easy, by design we like comfort safety and routine. I will take time, it will take effort and there will be setbacks as you stray to break your ingrained beliefs. Keep working at it and let the changes compound over time.
For every individual, our inner voice drives our outer voice and consequently our actions. Our thought patterns are influenced by our long-standing beliefs, originating more than likely from childhood where we adopted them to keep us safe. Often, they limit us and so there is benefit to identify them and look to upgrade them with more effective mindsets.
Let me give you an example:
A limiting belief might be” “I’m not good enough to run a marathon.” With what might seem like a blaze statement has a lot of deep rooted impact.
Your current mindset limitation is that you never believe you can run a marathon meaning which manifests in that you will likely never push yourself to find out.
There are ways around this limiting belief mindset: Here are 3 mindsets to adopt and practice.
Growth Mindet:
This is one that most people have heard of from a concept coined by Carol Dweck. It’s used a lot in education. Those who adopt a growth mindset have a desire to learn, embrace challenge as an opportunity and celebrate effort and perseverance. You will see athletes like this all the time and likely mention to yourself “ I wish I was like them.”
You will also see many people with the ‘fixed’ mindset – give up easily, feel threatened by others who are successful and who ignore constructive feedback. Surround yourself with the growth tribe and see how it influences your behaviour.
Abundance mindset:
Abundance is very similar to ‘positivity’ in that with this mindset you see the positive side of in every situation, and your default is to focus on what is working well as opposed to the destructive mindset of playing the victim which serves no benefit. Victims tend to use excuses such as “there is not enough” time or “there is a lack of resource to complete the goal”. Avoid being the victim at all costs.
Learning mindset:
Listening to others and asking questions is the learning mindset. As humans we can all be quick to jump into situations and Judge people (see how many times it happens in your conversations today). The “judges” tend to focus on Knowing and telling. Start making the shift by listening….REALLY listening – what are your thoughts? Ate you focussing on WHAT the person is saying and their feelings or are you just thinking what to say next?
The key to actively shifting your mindset is to pay attention to how you think and react in situations. Many of us live each day on auto pilot and days turn to weeks without any positive change.
Mindset shift is not easy, Changing habits is not easy, by design we like comfort safety and routine. I will take time, it will take effort and there will be setbacks as you stray to break your ingrained beliefs. Keep working at it and let the changes compound over time.
One-Hour Workout: Revving Your Swim Engine
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