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Reflect to Win
Reflecting and defining what matters
Two days until a New Year, it's almost time to get after 2020 and win! But before we win, let's take time to reflect.
Reflecting on things is something I am trying to work on and believe it is essential to reflect on things. If you don't stop to think, look back, and think forward, then you are missing out on some serious opportunities to get better. It will also save you time and energy on things that have possibly not worked in the past.
As you plan for the year ahead, knowing what has worked and what has not worked in the past will ultimately lead to how successful you will be in 2020.
Did you set goals for 2019? If so, which of the goals did you achieve, and which did you not. For those that you did, great work! Ask yourself, how did you go about achieving them, list these things down as it worked. Those you didn't make happen again, ask yourself why and list them down. You should, as a result, have a good idea of what worked and what didn't to carry the right things over to help you smash 2020! Just because you didn't achieve all your goals does not mean your year was a failure, see it as a learning and carry over these into the coming year.
Reflecting and defining what matters and what you want to achieve in different areas of your life is a great place to start before setting yourself up for 2020. An example of the areas could be; Fitness, Family, Financially, Learning, Life, and Work. You can reflect on these areas of your life and determine how they went in 2019. Every time you get an answer ask yourself 'Why' and then 'Why' again. Define what it is you are looking to achieve in these areas and others in 2020. You may not have listed anything down on paper in these areas for 2019. Still, I can guarantee there will be plenty to celebrate and plenty to consider and REFLECT upon as you start listing down what it is you did in 2019 and now what you will do in the new year that will get you closer to winning!
Reflection Example:
Family: Did I spend enough time with my family where they had my full attention? Was I there when I needed to be? Did we go on vacation and enjoy some time together?
Work: Do you enjoy what you do? Is the environment right? What were my three most significant achievements this year?
Fitness: What my most significant achievement was for the year? How many times did I fail? Did I listen to my coach? What goal did I set and achieve? Did I have fun?
It's not too late, take some time over the next week by yourself to start putting some things down on paper. Discuss with a friend, coach, or mentor, reflect, and or plan for the New Year together. They may give you a different perspective on things.
Winning at life is what we do so touch base with one of the team here at InnerFight they will be happy to sit down and help you put a plan together so you too can win at life in 2020!
By: Jamie Clarke, Performance Coach
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
Two days until a New Year, it's almost time to get after 2020 and win! But before we win, let's take time to reflect.
Reflecting on things is something I am trying to work on and believe it is essential to reflect on things. If you don't stop to think, look back, and think forward, then you are missing out on some serious opportunities to get better. It will also save you time and energy on things that have possibly not worked in the past.
As you plan for the year ahead, knowing what has worked and what has not worked in the past will ultimately lead to how successful you will be in 2020.
Did you set goals for 2019? If so, which of the goals did you achieve, and which did you not. For those that you did, great work! Ask yourself, how did you go about achieving them, list these things down as it worked. Those you didn't make happen again, ask yourself why and list them down. You should, as a result, have a good idea of what worked and what didn't to carry the right things over to help you smash 2020! Just because you didn't achieve all your goals does not mean your year was a failure, see it as a learning and carry over these into the coming year.
Reflecting and defining what matters and what you want to achieve in different areas of your life is a great place to start before setting yourself up for 2020. An example of the areas could be; Fitness, Family, Financially, Learning, Life, and Work. You can reflect on these areas of your life and determine how they went in 2019. Every time you get an answer ask yourself 'Why' and then 'Why' again. Define what it is you are looking to achieve in these areas and others in 2020. You may not have listed anything down on paper in these areas for 2019. Still, I can guarantee there will be plenty to celebrate and plenty to consider and REFLECT upon as you start listing down what it is you did in 2019 and now what you will do in the new year that will get you closer to winning!
Reflection Example:
Family: Did I spend enough time with my family where they had my full attention? Was I there when I needed to be? Did we go on vacation and enjoy some time together?
Work: Do you enjoy what you do? Is the environment right? What were my three most significant achievements this year?
Fitness: What my most significant achievement was for the year? How many times did I fail? Did I listen to my coach? What goal did I set and achieve? Did I have fun?
It's not too late, take some time over the next week by yourself to start putting some things down on paper. Discuss with a friend, coach, or mentor, reflect, and or plan for the New Year together. They may give you a different perspective on things.
Winning at life is what we do so touch base with one of the team here at InnerFight they will be happy to sit down and help you put a plan together so you too can win at life in 2020!
By: Jamie Clarke, Performance Coach
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Two days until a New Year, it's almost time to get after 2020 and win! But before we win, let's take time to reflect.
Reflecting on things is something I am trying to work on and believe it is essential to reflect on things. If you don't stop to think, look back, and think forward, then you are missing out on some serious opportunities to get better. It will also save you time and energy on things that have possibly not worked in the past.
As you plan for the year ahead, knowing what has worked and what has not worked in the past will ultimately lead to how successful you will be in 2020.
Did you set goals for 2019? If so, which of the goals did you achieve, and which did you not. For those that you did, great work! Ask yourself, how did you go about achieving them, list these things down as it worked. Those you didn't make happen again, ask yourself why and list them down. You should, as a result, have a good idea of what worked and what didn't to carry the right things over to help you smash 2020! Just because you didn't achieve all your goals does not mean your year was a failure, see it as a learning and carry over these into the coming year.
Reflecting and defining what matters and what you want to achieve in different areas of your life is a great place to start before setting yourself up for 2020. An example of the areas could be; Fitness, Family, Financially, Learning, Life, and Work. You can reflect on these areas of your life and determine how they went in 2019. Every time you get an answer ask yourself 'Why' and then 'Why' again. Define what it is you are looking to achieve in these areas and others in 2020. You may not have listed anything down on paper in these areas for 2019. Still, I can guarantee there will be plenty to celebrate and plenty to consider and REFLECT upon as you start listing down what it is you did in 2019 and now what you will do in the new year that will get you closer to winning!
Reflection Example:
Family: Did I spend enough time with my family where they had my full attention? Was I there when I needed to be? Did we go on vacation and enjoy some time together?
Work: Do you enjoy what you do? Is the environment right? What were my three most significant achievements this year?
Fitness: What my most significant achievement was for the year? How many times did I fail? Did I listen to my coach? What goal did I set and achieve? Did I have fun?
It's not too late, take some time over the next week by yourself to start putting some things down on paper. Discuss with a friend, coach, or mentor, reflect, and or plan for the New Year together. They may give you a different perspective on things.
Winning at life is what we do so touch base with one of the team here at InnerFight they will be happy to sit down and help you put a plan together so you too can win at life in 2020!
By: Jamie Clarke, Performance Coach
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
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. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Two days until a New Year, it's almost time to get after 2020 and win! But before we win, let's take time to reflect.
Reflecting on things is something I am trying to work on and believe it is essential to reflect on things. If you don't stop to think, look back, and think forward, then you are missing out on some serious opportunities to get better. It will also save you time and energy on things that have possibly not worked in the past.
As you plan for the year ahead, knowing what has worked and what has not worked in the past will ultimately lead to how successful you will be in 2020.
Did you set goals for 2019? If so, which of the goals did you achieve, and which did you not. For those that you did, great work! Ask yourself, how did you go about achieving them, list these things down as it worked. Those you didn't make happen again, ask yourself why and list them down. You should, as a result, have a good idea of what worked and what didn't to carry the right things over to help you smash 2020! Just because you didn't achieve all your goals does not mean your year was a failure, see it as a learning and carry over these into the coming year.
Reflecting and defining what matters and what you want to achieve in different areas of your life is a great place to start before setting yourself up for 2020. An example of the areas could be; Fitness, Family, Financially, Learning, Life, and Work. You can reflect on these areas of your life and determine how they went in 2019. Every time you get an answer ask yourself 'Why' and then 'Why' again. Define what it is you are looking to achieve in these areas and others in 2020. You may not have listed anything down on paper in these areas for 2019. Still, I can guarantee there will be plenty to celebrate and plenty to consider and REFLECT upon as you start listing down what it is you did in 2019 and now what you will do in the new year that will get you closer to winning!
Reflection Example:
Family: Did I spend enough time with my family where they had my full attention? Was I there when I needed to be? Did we go on vacation and enjoy some time together?
Work: Do you enjoy what you do? Is the environment right? What were my three most significant achievements this year?
Fitness: What my most significant achievement was for the year? How many times did I fail? Did I listen to my coach? What goal did I set and achieve? Did I have fun?
It's not too late, take some time over the next week by yourself to start putting some things down on paper. Discuss with a friend, coach, or mentor, reflect, and or plan for the New Year together. They may give you a different perspective on things.
Winning at life is what we do so touch base with one of the team here at InnerFight they will be happy to sit down and help you put a plan together so you too can win at life in 2020!
By: Jamie Clarke, Performance Coach
Two days until a New Year, it's almost time to get after 2020 and win! But before we win, let's take time to reflect.
Reflecting on things is something I am trying to work on and believe it is essential to reflect on things. If you don't stop to think, look back, and think forward, then you are missing out on some serious opportunities to get better. It will also save you time and energy on things that have possibly not worked in the past.
As you plan for the year ahead, knowing what has worked and what has not worked in the past will ultimately lead to how successful you will be in 2020.
Did you set goals for 2019? If so, which of the goals did you achieve, and which did you not. For those that you did, great work! Ask yourself, how did you go about achieving them, list these things down as it worked. Those you didn't make happen again, ask yourself why and list them down. You should, as a result, have a good idea of what worked and what didn't to carry the right things over to help you smash 2020! Just because you didn't achieve all your goals does not mean your year was a failure, see it as a learning and carry over these into the coming year.
Reflecting and defining what matters and what you want to achieve in different areas of your life is a great place to start before setting yourself up for 2020. An example of the areas could be; Fitness, Family, Financially, Learning, Life, and Work. You can reflect on these areas of your life and determine how they went in 2019. Every time you get an answer ask yourself 'Why' and then 'Why' again. Define what it is you are looking to achieve in these areas and others in 2020. You may not have listed anything down on paper in these areas for 2019. Still, I can guarantee there will be plenty to celebrate and plenty to consider and REFLECT upon as you start listing down what it is you did in 2019 and now what you will do in the new year that will get you closer to winning!
Reflection Example:
Family: Did I spend enough time with my family where they had my full attention? Was I there when I needed to be? Did we go on vacation and enjoy some time together?
Work: Do you enjoy what you do? Is the environment right? What were my three most significant achievements this year?
Fitness: What my most significant achievement was for the year? How many times did I fail? Did I listen to my coach? What goal did I set and achieve? Did I have fun?
It's not too late, take some time over the next week by yourself to start putting some things down on paper. Discuss with a friend, coach, or mentor, reflect, and or plan for the New Year together. They may give you a different perspective on things.
Winning at life is what we do so touch base with one of the team here at InnerFight they will be happy to sit down and help you put a plan together so you too can win at life in 2020!
By: Jamie Clarke, Performance Coach
One-Hour Workout: Revving Your Swim Engine
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