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Mental Toughness: Thrive Under Pressure
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Monday:
Strength:
EMOM 10
A: 3-8 Strict Pull Ups
B: 20-30 seconds Unbroken deficit Push Ups
Conditioning:
2 mins on 2 mins off x 6
10 Pull ups
10 Hand Release Burpee Over Rower
AMRAP
Calorie Row
Tuesday:
Strength:
Every 2 minutes x 6
8 8 8 6 6 6 Landmine Hack Squat
Every 90 seconds x 10 alternate between:
A: 5/5 Dumbbell Low Box Step ups
B: 8 Seated Dumbbell press
Conditioning:
For time:
15-10-5 Dumbbell Push Press
30-20-10 Alternating Dumbbell Walking Lunge
Wednesday:
Strength:
Emom 10
1 Snatch Grip Deadlift
1 Hang Snatch Pull
2 Hang Power Snatch
Conditioning:
In an 8 minute window
5 Power Clean
500/400/300m ski
Olivara run
AMRAP
Power Cleans
rest 3 mins x2
Thursday:
Strength:
Every 2 minutes x 6
6 6 4 4 2 2 Close Grip Barbell Bench Press
Every 90 seconds x 6
8 8 8 6 6 6 Barbell Row
Every 75 seconds x 6 alternating:
A: 10 Dumbbell Skull Crusher
B: 10 Barbell Curl
Conditioning:
For Time
100 DU
4 wall walks
25 TTB
4 wall walks
100 DU
Friday:
Strength:
Every 3 mins x 5
1 Front Squat
into
4 Back Squat
Conditioning:
In a team of 3, two scores:
A: Max Cals Assault bike 20 mins
B: For time YGIG 15 rounds of
8 Deadlift
12 Dumbbell Box Step over
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
EMOM - 48
Minute 1: 15 Russian Kettlebell swings 24/16
Minute 2: 20 ABMAT situps
Minute 3: 6 double pushup Burpees
Minute 4: 15 Air Squats
Minute 5: 60 seconds wall sit
Minute 6: Rest
Sunday Strength:
Every 90 seconds x 5
5 3 3 2 2 Barbell Overhead Press
Every 2 minutes x 8
A: 8 Incline Chest Supported Row
B: 8 Dumbbell Floor Press
Every 2 minutes x 5
5 5 3 3 3 Deficit Deadlift
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the boxes to focus on reinforcing movements patterns and strength work. We’ll round out the session with a handstand push up EMOM. 🎉
See you there!
HYBRID FITNESS
This week we are focused on some middle distance intervals with incomplete rest followed by some shorter emoms with a high output.
WEIGHTLIFTING
This week we are continuing overhead technique work, we will start with power clean into push jerk. Some fast power clean singles. EMOM deadlifts and finishing with some pause front 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: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
Welcome back to LRC, today we have a great session to welcome you back. We will be running from InnerFight in Studio City.
The session will be a combination of running and resting over 2 mins, 1 mins, and 30 sec intervals.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will have some longer reps for you over 1200ms.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am.
Friday
Time: 5:59am
Session: The Coffee Run
Today we will be running:
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
Of course, followed by coffees at Common Grounds from 7am.
Sunday
Time: TBC
Location: TBC
Session: DCS Race Day
This Sunday we will be at DCS Half Marathon. Please check the LRC WhatsApp Group for meeting/warm-up location etc.
No Weakness.
Monday:
Strength:
EMOM 10
A: 3-8 Strict Pull Ups
B: 20-30 seconds Unbroken deficit Push Ups
Conditioning:
2 mins on 2 mins off x 6
10 Pull ups
10 Hand Release Burpee Over Rower
AMRAP
Calorie Row
Tuesday:
Strength:
Every 2 minutes x 6
8 8 8 6 6 6 Landmine Hack Squat
Every 90 seconds x 10 alternate between:
A: 5/5 Dumbbell Low Box Step ups
B: 8 Seated Dumbbell press
Conditioning:
For time:
15-10-5 Dumbbell Push Press
30-20-10 Alternating Dumbbell Walking Lunge
Wednesday:
Strength:
Emom 10
1 Snatch Grip Deadlift
1 Hang Snatch Pull
2 Hang Power Snatch
Conditioning:
In an 8 minute window
5 Power Clean
500/400/300m ski
Olivara run
AMRAP
Power Cleans
rest 3 mins x2
Thursday:
Strength:
Every 2 minutes x 6
6 6 4 4 2 2 Close Grip Barbell Bench Press
Every 90 seconds x 6
8 8 8 6 6 6 Barbell Row
Every 75 seconds x 6 alternating:
A: 10 Dumbbell Skull Crusher
B: 10 Barbell Curl
Conditioning:
For Time
100 DU
4 wall walks
25 TTB
4 wall walks
100 DU
Friday:
Strength:
Every 3 mins x 5
1 Front Squat
into
4 Back Squat
Conditioning:
In a team of 3, two scores:
A: Max Cals Assault bike 20 mins
B: For time YGIG 15 rounds of
8 Deadlift
12 Dumbbell Box Step over
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
EMOM - 48
Minute 1: 15 Russian Kettlebell swings 24/16
Minute 2: 20 ABMAT situps
Minute 3: 6 double pushup Burpees
Minute 4: 15 Air Squats
Minute 5: 60 seconds wall sit
Minute 6: Rest
Sunday Strength:
Every 90 seconds x 5
5 3 3 2 2 Barbell Overhead Press
Every 2 minutes x 8
A: 8 Incline Chest Supported Row
B: 8 Dumbbell Floor Press
Every 2 minutes x 5
5 5 3 3 3 Deficit Deadlift
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the boxes to focus on reinforcing movements patterns and strength work. We’ll round out the session with a handstand push up EMOM. 🎉
See you there!
HYBRID FITNESS
This week we are focused on some middle distance intervals with incomplete rest followed by some shorter emoms with a high output.
WEIGHTLIFTING
This week we are continuing overhead technique work, we will start with power clean into push jerk. Some fast power clean singles. EMOM deadlifts and finishing with some pause front 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: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
Welcome back to LRC, today we have a great session to welcome you back. We will be running from InnerFight in Studio City.
The session will be a combination of running and resting over 2 mins, 1 mins, and 30 sec intervals.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will have some longer reps for you over 1200ms.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am.
Friday
Time: 5:59am
Session: The Coffee Run
Today we will be running:
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
Of course, followed by coffees at Common Grounds from 7am.
Sunday
Time: TBC
Location: TBC
Session: DCS Race Day
This Sunday we will be at DCS Half Marathon. Please check the LRC WhatsApp Group for meeting/warm-up location etc.
No Weakness.
Monday:
Strength:
EMOM 10
A: 3-8 Strict Pull Ups
B: 20-30 seconds Unbroken deficit Push Ups
Conditioning:
2 mins on 2 mins off x 6
10 Pull ups
10 Hand Release Burpee Over Rower
AMRAP
Calorie Row
Tuesday:
Strength:
Every 2 minutes x 6
8 8 8 6 6 6 Landmine Hack Squat
Every 90 seconds x 10 alternate between:
A: 5/5 Dumbbell Low Box Step ups
B: 8 Seated Dumbbell press
Conditioning:
For time:
15-10-5 Dumbbell Push Press
30-20-10 Alternating Dumbbell Walking Lunge
Wednesday:
Strength:
Emom 10
1 Snatch Grip Deadlift
1 Hang Snatch Pull
2 Hang Power Snatch
Conditioning:
In an 8 minute window
5 Power Clean
500/400/300m ski
Olivara run
AMRAP
Power Cleans
rest 3 mins x2
Thursday:
Strength:
Every 2 minutes x 6
6 6 4 4 2 2 Close Grip Barbell Bench Press
Every 90 seconds x 6
8 8 8 6 6 6 Barbell Row
Every 75 seconds x 6 alternating:
A: 10 Dumbbell Skull Crusher
B: 10 Barbell Curl
Conditioning:
For Time
100 DU
4 wall walks
25 TTB
4 wall walks
100 DU
Friday:
Strength:
Every 3 mins x 5
1 Front Squat
into
4 Back Squat
Conditioning:
In a team of 3, two scores:
A: Max Cals Assault bike 20 mins
B: For time YGIG 15 rounds of
8 Deadlift
12 Dumbbell Box Step over
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
EMOM - 48
Minute 1: 15 Russian Kettlebell swings 24/16
Minute 2: 20 ABMAT situps
Minute 3: 6 double pushup Burpees
Minute 4: 15 Air Squats
Minute 5: 60 seconds wall sit
Minute 6: Rest
Sunday Strength:
Every 90 seconds x 5
5 3 3 2 2 Barbell Overhead Press
Every 2 minutes x 8
A: 8 Incline Chest Supported Row
B: 8 Dumbbell Floor Press
Every 2 minutes x 5
5 5 3 3 3 Deficit Deadlift
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the boxes to focus on reinforcing movements patterns and strength work. We’ll round out the session with a handstand push up EMOM. 🎉
See you there!
HYBRID FITNESS
This week we are focused on some middle distance intervals with incomplete rest followed by some shorter emoms with a high output.
WEIGHTLIFTING
This week we are continuing overhead technique work, we will start with power clean into push jerk. Some fast power clean singles. EMOM deadlifts and finishing with some pause front 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: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
Welcome back to LRC, today we have a great session to welcome you back. We will be running from InnerFight in Studio City.
The session will be a combination of running and resting over 2 mins, 1 mins, and 30 sec intervals.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will have some longer reps for you over 1200ms.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am.
Friday
Time: 5:59am
Session: The Coffee Run
Today we will be running:
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
Of course, followed by coffees at Common Grounds from 7am.
Sunday
Time: TBC
Location: TBC
Session: DCS Race Day
This Sunday we will be at DCS Half Marathon. Please check the LRC WhatsApp Group for meeting/warm-up location etc.
No Weakness.
Monday:
Strength:
EMOM 10
A: 3-8 Strict Pull Ups
B: 20-30 seconds Unbroken deficit Push Ups
Conditioning:
2 mins on 2 mins off x 6
10 Pull ups
10 Hand Release Burpee Over Rower
AMRAP
Calorie Row
Tuesday:
Strength:
Every 2 minutes x 6
8 8 8 6 6 6 Landmine Hack Squat
Every 90 seconds x 10 alternate between:
A: 5/5 Dumbbell Low Box Step ups
B: 8 Seated Dumbbell press
Conditioning:
For time:
15-10-5 Dumbbell Push Press
30-20-10 Alternating Dumbbell Walking Lunge
Wednesday:
Strength:
Emom 10
1 Snatch Grip Deadlift
1 Hang Snatch Pull
2 Hang Power Snatch
Conditioning:
In an 8 minute window
5 Power Clean
500/400/300m ski
Olivara run
AMRAP
Power Cleans
rest 3 mins x2
Thursday:
Strength:
Every 2 minutes x 6
6 6 4 4 2 2 Close Grip Barbell Bench Press
Every 90 seconds x 6
8 8 8 6 6 6 Barbell Row
Every 75 seconds x 6 alternating:
A: 10 Dumbbell Skull Crusher
B: 10 Barbell Curl
Conditioning:
For Time
100 DU
4 wall walks
25 TTB
4 wall walks
100 DU
Friday:
Strength:
Every 3 mins x 5
1 Front Squat
into
4 Back Squat
Conditioning:
In a team of 3, two scores:
A: Max Cals Assault bike 20 mins
B: For time YGIG 15 rounds of
8 Deadlift
12 Dumbbell Box Step over
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
EMOM - 48
Minute 1: 15 Russian Kettlebell swings 24/16
Minute 2: 20 ABMAT situps
Minute 3: 6 double pushup Burpees
Minute 4: 15 Air Squats
Minute 5: 60 seconds wall sit
Minute 6: Rest
Sunday Strength:
Every 90 seconds x 5
5 3 3 2 2 Barbell Overhead Press
Every 2 minutes x 8
A: 8 Incline Chest Supported Row
B: 8 Dumbbell Floor Press
Every 2 minutes x 5
5 5 3 3 3 Deficit Deadlift
GYMNASTICS
This week we’re going upside down with handstand push ups.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the boxes to focus on reinforcing movements patterns and strength work. We’ll round out the session with a handstand push up EMOM. 🎉
See you there!
HYBRID FITNESS
This week we are focused on some middle distance intervals with incomplete rest followed by some shorter emoms with a high output.
WEIGHTLIFTING
This week we are continuing overhead technique work, we will start with power clean into push jerk. Some fast power clean singles. EMOM deadlifts and finishing with some pause front 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: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
Welcome back to LRC, today we have a great session to welcome you back. We will be running from InnerFight in Studio City.
The session will be a combination of running and resting over 2 mins, 1 mins, and 30 sec intervals.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will have some longer reps for you over 1200ms.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
1x lap of the park easy straight into running the middle of the park fast.
Walk back for recovery.
Repeat until 6:55am.
Friday
Time: 5:59am
Session: The Coffee Run
Today we will be running:
Main set:
6X
1min @ 9RPE; 6mins @ 6RPE
Raising lactate in the 1mins; working on clearance at close to threshold in the 6mins. The aim? To be more efficient at clearing the lactate produced and run faster for longer.
Of course, followed by coffees at Common Grounds from 7am.
Sunday
Time: TBC
Location: TBC
Session: DCS Race Day
This Sunday we will be at DCS Half Marathon. Please check the LRC WhatsApp Group for meeting/warm-up location etc.
No Weakness.
.avif)
Picture yourself standing at the start line of a crucial race or walking into a high-stakes business meeting. Your heart is racing, the pressure is on—how do you respond? This is where mental toughness comes in, and it could be the difference between success and failure.
Mental toughness is more than just pushing through discomfort. It's the ability to stay composed, confident, and focused, enabling you to perform at your best in the face of adversity. Whether you're an athlete, a manager, or an entrepreneur, mental toughness plays a pivotal role in achieving your goals.
What Is Mental Toughness?
In their book Developing Mental Toughness, Doug Strycharczyk and Peter Clough break down mental toughness into four essential pillars:
- Challenge – Do you see challenges as opportunities or threats? Those who are mentally tough thrive on challenges, using them as steppingstones to growth.
- Confidence – Do you believe in your abilities? High levels of self-belief allow you to take risks and trust your judgment, even when under pressure.
- Commitment – Can you stick to tasks without getting distracted or losing focus? Mentally tough individuals follow through with what they start, even when it's difficult.
- Control – Do you believe you can control your own destiny, or do you feel like life happens to you? Mentally tough people believe they have the power to influence their circumstances.
Developing Mental Toughness: A Practical Guide
The good news is that even if you're not naturally 'mentally tough', the skills are able to be developed. Just like endurance or physical strength, mental toughness can be cultivated over time with consistent practice. Here are some ways you can start:
1. Improve Self-Awareness
Know your strengths and weaknesses. Start by creating a plan for difficult situations, whether in competition or at work.
Actionable Exercise: Take 10 minutes to write down the situations where you feel the most pressure. Then, next to each, list one or two strengths you can leverage to succeed in that scenario. For example:
- Pressure Situation: Starting a tough race
- Strength: Your ability to focus on pacing and ignore the distractions of those racing around you
2. Become Resilient
Develop a routine to bounce back from mistakes quickly. Resilience doesn't mean you won't face setbacks—it means you'll recover faster.
Actionable Exercise: Create a refocusing routine, such as taking three deep breaths, visualizing a past success, and repeating a positive affirmation. For instance: "I've done this before, I can do it again." Use this routine every time you feel the pressure building.
3. Increase Confidence
Fill your mind with past successes. Confidence is built through experience, so remind yourself of the tough moments you've overcome.
Actionable Exercise: Write down three instances where you successfully dealt with pressure. Keep this list visible, and refer to it when you need a confidence boost.
4. Master Tough Thinking
Your self-talk matters. Mentally tough individuals recognize negative thoughts and quickly reframe them to positive ones.
Actionable Exercise: The next time you notice a negative thought, write it down, then reframe it. Example:
- Negative Thought: "I always mess up during the final stretch of a race."
- Reframed Thought: "I've pushed through tough races and training before, and I can do it again."
5. Perform Under Pressure
Identify the skills (technical, physical, and mental) that help you show up at your best when the stakes are high.
Actionable Exercise: List three key skills you need to perform well under pressure. For example:
- Physical: Pacing correctly
- Technical: Breathing control
- Mental: Staying focused on the present and the 'now', not the outcome or the finish
Write these skills down and place them somewhere visible, like on your training equipment or your workspace.
Mental Toughness Is a Journey
Building mental toughness won't happen overnight. Just like developing your aerobic base or mastering a new skill, it's a process that requires time, effort, and consistency. The more you invest in it, the greater the rewards.
Your Turn: Take Action
Now it's your turn. What's the first pillar of mental toughness that you want to work on? Start small—whether it's improving yourself-awareness, boosting your confidence, or developing a routine to stay focused under pressure.
Remember, mental toughness is a skill that can be developed. With every small step, you're getting closer to performing at your best when it matters the most.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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