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Mental Fitness Techniques: Train Your Mind
What Can You Control Right Now?
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A substantial body of research shows that the link between physical and mental health is profoundly significant. We know that physical activity enhances our thoughts and emotions, which is why we place such importance on it to help maintain our happiness.
However, we often rely too heavily on physical fitness to support our mental health. But what happens when we face injury, illness, overwork, pregnancy, or any situation where our physical fitness declines or halts? Anxiety about the future of both our physical and mental well-being can set in. We may spiral, become reclusive, and feel lonely and isolated.
But it doesn’t have to be this way.
Reframing Mental Health as Mental Fitness
"I like to call it mental fitness rather than mental health. I'm always working on my mental fitness." - Simon Sinek
Let’s start referring to mental health as our mental fitness, because, like physical fitness, it is something that ebbs and flows. We are human; we have down days, we feel our emotions, and we can experience sadness, frustration, or disappointment.
Mental fitness techniques are something we should continuously work on—it’s not a final destination we aim to reach. No one is perfect. Mental health shouldn’t be viewed as an ‘end goal’. Our mental fitness will always be a journey, much like our physical fitness.
Building Mental Fitness When Physical Training Isn't Possible
When we are unable to move in the way we love, we often get stuck in our own heads. The body and brain are incredibly responsive to change, so start working on your mental fitness by forming new habits.
Ask yourself: What can you control with the body you currently have? You may not be able to run or lift, but here are some mental fitness techniques you could try:
Physical Wellness Techniques
- Cold plunges and saunas, or 'contrast therapy'
- Breathwork (start with box breathing or Wim Hof's three rounds of 10 breaths)
- Slower movement (walking, aqua jogging, rehab/prehab, yoga)
- Using nature (beach, water, mountains, forest) to help boost your mood
Mental Wellness Techniques
- Daily meditation, prayer, mindfulness, or gratitude
- Reset your bedtime or morning routines
- Be creative – try painting, drawing, photography, or fashion
- Learn something new
- Read extensively
- Eat wholefoods and stay hydrated
- Fill your social cup – connect with exercise buddies over coffee, even if you can't join the workout
All of these mental fitness activities help you feel happy and relaxed, which in turn boosts 'feel-good' dopamine levels. The ability to adapt and integrate these habits into your life creates a snowball effect of positive change for both body and mind.
Give Yourself Grace
Remember: No matter what your physical restriction is, the healing process should include finding time to not worry about whether you're eating the right foods, moving enough, or being productive enough. Allow yourself the time and grace needed to return to the movement you love.
Final Thoughts
Mindset influences every aspect of our lives. Your brain holds the power to help you become a better version of yourself. So, what can you do today to be better tomorrow? Make time to practise mental fitness techniques so that, even when you can't be physically active, you have other tools to help you feel good.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
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
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
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
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
A substantial body of research shows that the link between physical and mental health is profoundly significant. We know that physical activity enhances our thoughts and emotions, which is why we place such importance on it to help maintain our happiness.
However, we often rely too heavily on physical fitness to support our mental health. But what happens when we face injury, illness, overwork, pregnancy, or any situation where our physical fitness declines or halts? Anxiety about the future of both our physical and mental well-being can set in. We may spiral, become reclusive, and feel lonely and isolated.
But it doesn’t have to be this way.
Reframing Mental Health as Mental Fitness
"I like to call it mental fitness rather than mental health. I'm always working on my mental fitness." - Simon Sinek
Let’s start referring to mental health as our mental fitness, because, like physical fitness, it is something that ebbs and flows. We are human; we have down days, we feel our emotions, and we can experience sadness, frustration, or disappointment.
Mental fitness techniques are something we should continuously work on—it’s not a final destination we aim to reach. No one is perfect. Mental health shouldn’t be viewed as an ‘end goal’. Our mental fitness will always be a journey, much like our physical fitness.
Building Mental Fitness When Physical Training Isn't Possible
When we are unable to move in the way we love, we often get stuck in our own heads. The body and brain are incredibly responsive to change, so start working on your mental fitness by forming new habits.
Ask yourself: What can you control with the body you currently have? You may not be able to run or lift, but here are some mental fitness techniques you could try:
Physical Wellness Techniques
- Cold plunges and saunas, or 'contrast therapy'
- Breathwork (start with box breathing or Wim Hof's three rounds of 10 breaths)
- Slower movement (walking, aqua jogging, rehab/prehab, yoga)
- Using nature (beach, water, mountains, forest) to help boost your mood
Mental Wellness Techniques
- Daily meditation, prayer, mindfulness, or gratitude
- Reset your bedtime or morning routines
- Be creative – try painting, drawing, photography, or fashion
- Learn something new
- Read extensively
- Eat wholefoods and stay hydrated
- Fill your social cup – connect with exercise buddies over coffee, even if you can't join the workout
All of these mental fitness activities help you feel happy and relaxed, which in turn boosts 'feel-good' dopamine levels. The ability to adapt and integrate these habits into your life creates a snowball effect of positive change for both body and mind.
Give Yourself Grace
Remember: No matter what your physical restriction is, the healing process should include finding time to not worry about whether you're eating the right foods, moving enough, or being productive enough. Allow yourself the time and grace needed to return to the movement you love.
Final Thoughts
Mindset influences every aspect of our lives. Your brain holds the power to help you become a better version of yourself. So, what can you do today to be better tomorrow? Make time to practise mental fitness techniques so that, even when you can't be physically active, you have other tools to help you feel good.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
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
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
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
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
A substantial body of research shows that the link between physical and mental health is profoundly significant. We know that physical activity enhances our thoughts and emotions, which is why we place such importance on it to help maintain our happiness.
However, we often rely too heavily on physical fitness to support our mental health. But what happens when we face injury, illness, overwork, pregnancy, or any situation where our physical fitness declines or halts? Anxiety about the future of both our physical and mental well-being can set in. We may spiral, become reclusive, and feel lonely and isolated.
But it doesn’t have to be this way.
Reframing Mental Health as Mental Fitness
"I like to call it mental fitness rather than mental health. I'm always working on my mental fitness." - Simon Sinek
Let’s start referring to mental health as our mental fitness, because, like physical fitness, it is something that ebbs and flows. We are human; we have down days, we feel our emotions, and we can experience sadness, frustration, or disappointment.
Mental fitness techniques are something we should continuously work on—it’s not a final destination we aim to reach. No one is perfect. Mental health shouldn’t be viewed as an ‘end goal’. Our mental fitness will always be a journey, much like our physical fitness.
Building Mental Fitness When Physical Training Isn't Possible
When we are unable to move in the way we love, we often get stuck in our own heads. The body and brain are incredibly responsive to change, so start working on your mental fitness by forming new habits.
Ask yourself: What can you control with the body you currently have? You may not be able to run or lift, but here are some mental fitness techniques you could try:
Physical Wellness Techniques
- Cold plunges and saunas, or 'contrast therapy'
- Breathwork (start with box breathing or Wim Hof's three rounds of 10 breaths)
- Slower movement (walking, aqua jogging, rehab/prehab, yoga)
- Using nature (beach, water, mountains, forest) to help boost your mood
Mental Wellness Techniques
- Daily meditation, prayer, mindfulness, or gratitude
- Reset your bedtime or morning routines
- Be creative – try painting, drawing, photography, or fashion
- Learn something new
- Read extensively
- Eat wholefoods and stay hydrated
- Fill your social cup – connect with exercise buddies over coffee, even if you can't join the workout
All of these mental fitness activities help you feel happy and relaxed, which in turn boosts 'feel-good' dopamine levels. The ability to adapt and integrate these habits into your life creates a snowball effect of positive change for both body and mind.
Give Yourself Grace
Remember: No matter what your physical restriction is, the healing process should include finding time to not worry about whether you're eating the right foods, moving enough, or being productive enough. Allow yourself the time and grace needed to return to the movement you love.
Final Thoughts
Mindset influences every aspect of our lives. Your brain holds the power to help you become a better version of yourself. So, what can you do today to be better tomorrow? Make time to practise mental fitness techniques so that, even when you can't be physically active, you have other tools to help you feel good.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
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
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
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
A substantial body of research shows that the link between physical and mental health is profoundly significant. We know that physical activity enhances our thoughts and emotions, which is why we place such importance on it to help maintain our happiness.
However, we often rely too heavily on physical fitness to support our mental health. But what happens when we face injury, illness, overwork, pregnancy, or any situation where our physical fitness declines or halts? Anxiety about the future of both our physical and mental well-being can set in. We may spiral, become reclusive, and feel lonely and isolated.
But it doesn’t have to be this way.
Reframing Mental Health as Mental Fitness
"I like to call it mental fitness rather than mental health. I'm always working on my mental fitness." - Simon Sinek
Let’s start referring to mental health as our mental fitness, because, like physical fitness, it is something that ebbs and flows. We are human; we have down days, we feel our emotions, and we can experience sadness, frustration, or disappointment.
Mental fitness techniques are something we should continuously work on—it’s not a final destination we aim to reach. No one is perfect. Mental health shouldn’t be viewed as an ‘end goal’. Our mental fitness will always be a journey, much like our physical fitness.
Building Mental Fitness When Physical Training Isn't Possible
When we are unable to move in the way we love, we often get stuck in our own heads. The body and brain are incredibly responsive to change, so start working on your mental fitness by forming new habits.
Ask yourself: What can you control with the body you currently have? You may not be able to run or lift, but here are some mental fitness techniques you could try:
Physical Wellness Techniques
- Cold plunges and saunas, or 'contrast therapy'
- Breathwork (start with box breathing or Wim Hof's three rounds of 10 breaths)
- Slower movement (walking, aqua jogging, rehab/prehab, yoga)
- Using nature (beach, water, mountains, forest) to help boost your mood
Mental Wellness Techniques
- Daily meditation, prayer, mindfulness, or gratitude
- Reset your bedtime or morning routines
- Be creative – try painting, drawing, photography, or fashion
- Learn something new
- Read extensively
- Eat wholefoods and stay hydrated
- Fill your social cup – connect with exercise buddies over coffee, even if you can't join the workout
All of these mental fitness activities help you feel happy and relaxed, which in turn boosts 'feel-good' dopamine levels. The ability to adapt and integrate these habits into your life creates a snowball effect of positive change for both body and mind.
Give Yourself Grace
Remember: No matter what your physical restriction is, the healing process should include finding time to not worry about whether you're eating the right foods, moving enough, or being productive enough. Allow yourself the time and grace needed to return to the movement you love.
Final Thoughts
Mindset influences every aspect of our lives. Your brain holds the power to help you become a better version of yourself. So, what can you do today to be better tomorrow? Make time to practise mental fitness techniques so that, even when you can't be physically active, you have other tools to help you feel good.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
A substantial body of research shows that the link between physical and mental health is profoundly significant. We know that physical activity enhances our thoughts and emotions, which is why we place such importance on it to help maintain our happiness.
However, we often rely too heavily on physical fitness to support our mental health. But what happens when we face injury, illness, overwork, pregnancy, or any situation where our physical fitness declines or halts? Anxiety about the future of both our physical and mental well-being can set in. We may spiral, become reclusive, and feel lonely and isolated.
But it doesn’t have to be this way.
Reframing Mental Health as Mental Fitness
"I like to call it mental fitness rather than mental health. I'm always working on my mental fitness." - Simon Sinek
Let’s start referring to mental health as our mental fitness, because, like physical fitness, it is something that ebbs and flows. We are human; we have down days, we feel our emotions, and we can experience sadness, frustration, or disappointment.
Mental fitness techniques are something we should continuously work on—it’s not a final destination we aim to reach. No one is perfect. Mental health shouldn’t be viewed as an ‘end goal’. Our mental fitness will always be a journey, much like our physical fitness.
Building Mental Fitness When Physical Training Isn't Possible
When we are unable to move in the way we love, we often get stuck in our own heads. The body and brain are incredibly responsive to change, so start working on your mental fitness by forming new habits.
Ask yourself: What can you control with the body you currently have? You may not be able to run or lift, but here are some mental fitness techniques you could try:
Physical Wellness Techniques
- Cold plunges and saunas, or 'contrast therapy'
- Breathwork (start with box breathing or Wim Hof's three rounds of 10 breaths)
- Slower movement (walking, aqua jogging, rehab/prehab, yoga)
- Using nature (beach, water, mountains, forest) to help boost your mood
Mental Wellness Techniques
- Daily meditation, prayer, mindfulness, or gratitude
- Reset your bedtime or morning routines
- Be creative – try painting, drawing, photography, or fashion
- Learn something new
- Read extensively
- Eat wholefoods and stay hydrated
- Fill your social cup – connect with exercise buddies over coffee, even if you can't join the workout
All of these mental fitness activities help you feel happy and relaxed, which in turn boosts 'feel-good' dopamine levels. The ability to adapt and integrate these habits into your life creates a snowball effect of positive change for both body and mind.
Give Yourself Grace
Remember: No matter what your physical restriction is, the healing process should include finding time to not worry about whether you're eating the right foods, moving enough, or being productive enough. Allow yourself the time and grace needed to return to the movement you love.
Final Thoughts
Mindset influences every aspect of our lives. Your brain holds the power to help you become a better version of yourself. So, what can you do today to be better tomorrow? Make time to practise mental fitness techniques so that, even when you can't be physically active, you have other tools to help you feel good.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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