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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Every 2 minutes x 5
5 Push Press
Conditioning:
Every 5 minutes x 3
12/9 Cal Assault Bike
8 Thrusters
2 laps Car Park Run
Every 5 mins x 3
2 laps Car Park Run
8 Thrusters
12/9 Cal Assault Bike
Tuesday:
Strength:
Every 2.30 x 4
6 Bulgarian Split Squats/leg
Every 90 seconds x 9
A: 10 Dumbbell RDL
B: 6/6 Side Bend
C: 10 Dumbbell Calf Raise
Conditioning:
500m ski
500m row
1000m c2 bike
Wednesday:
Strength:
EMOM 8
M1 - 1-2 Rope Climb
M2 - 20-30 Second Ring Support
Conditioning:
3 rounds
Park Run
20 Hand Release Push Up
5 Wall Walks
5 BMU
Thursday:
Strength:
EMOM 6 -1 Hang Squat Clean
6 minutes to establish a max Hang Squat Clean
Every 90 seconds x 4
10 Bent Over Barbell Row
Conditioning:
AMRAP 8
3 Sandbag to Shoulder
3 Sandbag Bear Hug squat
2 widths Sandbag Bear Hug Carry
Friday:
Strength:
Every 2 minutes x 4
5 4 3 2 reps Paused Bench Press
Every 90 seconds x 3
10 Seated Bicep Curl to Press
Conditioning:
In Pairs
500m ski
30 TTB
30 Dumbbell Front Rack Box Step Over
1000m ski
40 TTB
40 Dumbbell Front Rack Box Step Over
2000m ski
50 TTB
50 Dumbbell Front Rack Box Step Over
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This session we are working on some compromised middle distance intervals followed by some tough erg intervals.
MOBILITY
This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.
A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.
Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.
WEIGHTLIFTING
Starting off the session building to a 5RM push press (inline with mainline classes)
Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.
Ending on a 3 rep heavy back squat.
Plus some fun accessories for bullet proof core!
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
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
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 be running 400 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the session will be
3-5 x 1km
2 mins rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
Monday:
Strength:
Every 2 minutes x 5
5 Push Press
Conditioning:
Every 5 minutes x 3
12/9 Cal Assault Bike
8 Thrusters
2 laps Car Park Run
Every 5 mins x 3
2 laps Car Park Run
8 Thrusters
12/9 Cal Assault Bike
Tuesday:
Strength:
Every 2.30 x 4
6 Bulgarian Split Squats/leg
Every 90 seconds x 9
A: 10 Dumbbell RDL
B: 6/6 Side Bend
C: 10 Dumbbell Calf Raise
Conditioning:
500m ski
500m row
1000m c2 bike
Wednesday:
Strength:
EMOM 8
M1 - 1-2 Rope Climb
M2 - 20-30 Second Ring Support
Conditioning:
3 rounds
Park Run
20 Hand Release Push Up
5 Wall Walks
5 BMU
Thursday:
Strength:
EMOM 6 -1 Hang Squat Clean
6 minutes to establish a max Hang Squat Clean
Every 90 seconds x 4
10 Bent Over Barbell Row
Conditioning:
AMRAP 8
3 Sandbag to Shoulder
3 Sandbag Bear Hug squat
2 widths Sandbag Bear Hug Carry
Friday:
Strength:
Every 2 minutes x 4
5 4 3 2 reps Paused Bench Press
Every 90 seconds x 3
10 Seated Bicep Curl to Press
Conditioning:
In Pairs
500m ski
30 TTB
30 Dumbbell Front Rack Box Step Over
1000m ski
40 TTB
40 Dumbbell Front Rack Box Step Over
2000m ski
50 TTB
50 Dumbbell Front Rack Box Step Over
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This session we are working on some compromised middle distance intervals followed by some tough erg intervals.
MOBILITY
This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.
A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.
Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.
WEIGHTLIFTING
Starting off the session building to a 5RM push press (inline with mainline classes)
Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.
Ending on a 3 rep heavy back squat.
Plus some fun accessories for bullet proof core!
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
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
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 be running 400 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the session will be
3-5 x 1km
2 mins rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
Monday:
Strength:
Every 2 minutes x 5
5 Push Press
Conditioning:
Every 5 minutes x 3
12/9 Cal Assault Bike
8 Thrusters
2 laps Car Park Run
Every 5 mins x 3
2 laps Car Park Run
8 Thrusters
12/9 Cal Assault Bike
Tuesday:
Strength:
Every 2.30 x 4
6 Bulgarian Split Squats/leg
Every 90 seconds x 9
A: 10 Dumbbell RDL
B: 6/6 Side Bend
C: 10 Dumbbell Calf Raise
Conditioning:
500m ski
500m row
1000m c2 bike
Wednesday:
Strength:
EMOM 8
M1 - 1-2 Rope Climb
M2 - 20-30 Second Ring Support
Conditioning:
3 rounds
Park Run
20 Hand Release Push Up
5 Wall Walks
5 BMU
Thursday:
Strength:
EMOM 6 -1 Hang Squat Clean
6 minutes to establish a max Hang Squat Clean
Every 90 seconds x 4
10 Bent Over Barbell Row
Conditioning:
AMRAP 8
3 Sandbag to Shoulder
3 Sandbag Bear Hug squat
2 widths Sandbag Bear Hug Carry
Friday:
Strength:
Every 2 minutes x 4
5 4 3 2 reps Paused Bench Press
Every 90 seconds x 3
10 Seated Bicep Curl to Press
Conditioning:
In Pairs
500m ski
30 TTB
30 Dumbbell Front Rack Box Step Over
1000m ski
40 TTB
40 Dumbbell Front Rack Box Step Over
2000m ski
50 TTB
50 Dumbbell Front Rack Box Step Over
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This session we are working on some compromised middle distance intervals followed by some tough erg intervals.
MOBILITY
This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.
A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.
Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.
WEIGHTLIFTING
Starting off the session building to a 5RM push press (inline with mainline classes)
Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.
Ending on a 3 rep heavy back squat.
Plus some fun accessories for bullet proof core!
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
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
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 be running 400 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the session will be
3-5 x 1km
2 mins rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
Monday:
Strength:
Every 2 minutes x 5
5 Push Press
Conditioning:
Every 5 minutes x 3
12/9 Cal Assault Bike
8 Thrusters
2 laps Car Park Run
Every 5 mins x 3
2 laps Car Park Run
8 Thrusters
12/9 Cal Assault Bike
Tuesday:
Strength:
Every 2.30 x 4
6 Bulgarian Split Squats/leg
Every 90 seconds x 9
A: 10 Dumbbell RDL
B: 6/6 Side Bend
C: 10 Dumbbell Calf Raise
Conditioning:
500m ski
500m row
1000m c2 bike
Wednesday:
Strength:
EMOM 8
M1 - 1-2 Rope Climb
M2 - 20-30 Second Ring Support
Conditioning:
3 rounds
Park Run
20 Hand Release Push Up
5 Wall Walks
5 BMU
Thursday:
Strength:
EMOM 6 -1 Hang Squat Clean
6 minutes to establish a max Hang Squat Clean
Every 90 seconds x 4
10 Bent Over Barbell Row
Conditioning:
AMRAP 8
3 Sandbag to Shoulder
3 Sandbag Bear Hug squat
2 widths Sandbag Bear Hug Carry
Friday:
Strength:
Every 2 minutes x 4
5 4 3 2 reps Paused Bench Press
Every 90 seconds x 3
10 Seated Bicep Curl to Press
Conditioning:
In Pairs
500m ski
30 TTB
30 Dumbbell Front Rack Box Step Over
1000m ski
40 TTB
40 Dumbbell Front Rack Box Step Over
2000m ski
50 TTB
50 Dumbbell Front Rack Box Step Over
GYMNASTICS
We’re heading back to the rig this week for toes to bar. Hamstrings, hip flexors, core, land lats play a huge part in getting your toes to that bar, so come join with targeted drills catering to all levels.
Expect a mix of floor, low bar, and rig work to support mobility while building positional awareness and strict strength. We’ll wrap things up with an EMOM of toes to bar with some fatigue factored in. See you there!
HYBRID FITNESS
This session we are working on some compromised middle distance intervals followed by some tough erg intervals.
MOBILITY
This session is the next step in your progression. We’re building on the foundational mobility work from Session 1, now integrating it into more connected, full-body patterns.
A core focus will be thoracic and scapular coordination — improving how the upper back and shoulder blades move together to support stronger, more efficient movement.
Expect deeper transitions, longer control in end ranges, and more dynamic flows with added stability and resisted activation to turn mobility into usable strength. As always, the priority is smooth control and owning the range you’ve earned — not forcing it.
WEIGHTLIFTING
Starting off the session building to a 5RM push press (inline with mainline classes)
Clean complex - clean pull, low hang power clean, hang power clean. Into some quick power clean singles.
Ending on a 3 rep heavy back squat.
Plus some fun accessories for bullet proof core!
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
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
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 be running 400 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week we will be running intervals through the park behind InnerFight. Post group Warm-Up the session will be
3-5 x 1km
2 mins rest
These efforts should feel like a 8 or 9/10
Speed work here will help you run faster :-)
Make sure the rest if walking/standing to bring the HR back down.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
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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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