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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.
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
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.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
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: 5:59pm
Session: LRC Tempo
This week we will be holding the tempo pace (7/10 effort) for 6 mins with a 1 min recovery. The sequence will be repeated 5x. Evening session only this week!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running 800m intervals off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Today we will bridge repeats with IFE. Hill running is a great way to build some strength and power in your legs.
Monday:
Nothing like kicking off the week with some Back Squats! Before we get the engine fired up for some repeatable efforts! What will your times look like?
Strength:
A) Every 2 mins x 6 - 5/4/3/5/4/3 front squat
Conditioning:
Every 5 minutes x 6 Alt between
A: Park Run + 25 Wall Balls
B: 30/25/20 Cal Ass Bike + 25 Wall Balls
Tuesday:
Strength accessory to get the session started before we build to some heavy deadlifts! Then we hit a fast and furious workout.
Strength:
A) Every 75 sec x 12
1: 12 Incline DB bench press
2: 30-45 sec glute hamstring bridge
3: 20 sec straight arm side plank/arm
B) Deadlift Every 2:00 x 6 - 2/2/1/1/1/1 reps
Conditioning:
FOR TIME
30 Power clean
30 Burpees over the bar
Wednesday:
We're building to a tough single in the push press before we partner up for some working out!
Strength:
EMOMx10 - 1 Push press
Conditioning:
In pairs every 5 mins x 6 on a rolling clock
4 rounds
YGIG
6 STOH (60/40)
6 TTB
AMRAP - Cal Ski
Thursday:
Legs, legs, legs, then into a 12-minute workout where you rest during the run!!!
Strength:
A) Every 90 sec x 8 - 8 DB Box Step Up
B) Every 90 sec x 5 - 6 Alternating Barbell Reverse Lunges
C) EMOM x 8 Alt - 5 Goblet Spanish Squats & 3-5 strict knee to elbow
Conditioning:
12min AMRAP
3 Devils Press
6 DB Hang Cleans
9 DB Front Rack Squats
Car Park Run
Friday:
Long Weekend, so we're going to bring the fire this Friday to kick start the long weekend! See you on the floor!
GYMNASTICS
This Tuesday, we’ll focus on pull-up development. Whether your goal is to continue building strict strength or you’re working to increase kipping capacity, we will cover progressions to help you advance your pull-up performance.
Thursday, we’ll work on handstand walks. Get ready to refine technique, build control, and develop confidence while moving upside down.
HYBRID FITNESS
This week's hybrid session involves combining multiple elements from racing to understand the feel of transitioning between disciplines, followed by a lower-body endurance EMOM.
MOBILITY
Take your front squat mobility to the next level with this progression class focused on dynamic flow, stability, and control. Building on the foundations established in our previous session, we’ll reinforce improved mobility in the ankles, hips, thoracic spine, and shoulders while introducing active movement patterns and stability drills that directly translate to enhanced squat performance. Expect to move through controlled flows, tempo holds, and mobility-activation sequences.
WEIGHTLIFTING
Weightlifting this week is cleans. Working on speed under the bar and catch position, in the full squat. Spicy complex of clean pull, hang power clean, squat clean. Followed by some heavy clean pulls. Finishing with doubles on the back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
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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