Is Micro-Quitting holding you back?
Never give less than your best!
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Have you ever changed the programming of your training session? Reducing the weight, the pace, the reps or the distance is perfectly harmless… right?
Guess again.
What is Micro-Quitting and why does it matter?
Micro-quits are the small, almost undetectable ways we back out on our goals. The word quitting sounds extreme, especially when you’re still showing up to the gym and working out.
Even though you might not realise it, those tiny reductions add up over time. 1% always matters.
It’s subtle at first. The mind is very good at convincing us that our reasoning is sound. Over time, three things will suffer the most: your physical growth, your mental growth and your performance potential.
Common examples of Micro-Quitting in the gym
I think we all know exactly what micro-quitting is, but here’s a few examples anyway:
- Showing up to your session but changing the workout or rest intervals
- Not completing the planned distance
- Missing reps to keep up with friends
- Choosing an easier weight
- Not setting clear goals
Sound familiar? It’s hitting snooze on your alarm, training solo so you can take your foot off the gas or even ending a session a few minutes early. It’s skipping strength and mobility, arriving late or just doing “something” because it’s “better than doing nothing”.
Why do people Micro-Quit?
Let me frame the question a different way: why do we self-sabotage? To avoid failure and discomfort – which is only natural. It’s not always easy to stay motivated.
When you know a training session will be hard, your brain instinctively tells you to avoid the risk of pain by micro-quitting. This process slowly chips away at your mental and physical progress. Convincing yourself that you’re doing ‘enough’ is selling yourself short of what you’re truly capable of.
How to overcome micro-quitting in the gym
You have to be honest with your coach – and with yourself. Fully understand that growth comes from putting in the hard work. Your performance goals can only be realised when you embrace discomfort, practise self-integrity, always give your best effort and believe you are good enough.
Choose to see failure differently, and be open to it. The pain is never as bad as the mind makes it out to be. Every virtuous workout will feel that much more rewarding when you give it 100% effort.
Nothing worthwhile is ever easy, but I promise you it is worth it. If you give your all into your training, your warm-ups, your cool-downs and your mobility, you will see incredible progress.
The best part? You’re also training your mind to be even more resilient when facing challenges in any facet of your life.
Take this as a sign to get out there and reach your potential.
Are you finding it difficult to stay accountable? Let’s talk! Send me an email via JT@innerfight.com.
FUN - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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