Ep. 13 | Making Progress When Life Gets Messy

When life throws the unexpected at you, most people ditch the plan. We took the opposite route. Facing months of broken sleep and the emotional weight of a Toby's cognitive decline, we stuck to our routines amongst the chaos, without giving up on training, coaching, or big goals on the calendar.

We walk through the real choices that kept us consistent: shifting expectations so the plan bends instead of breaks, using simple systems to remove decisions on tired mornings, and protecting training time as a clean mental space. You’ll hear the difference between predictable chaos and true unknowns, why a set routine matters when you can have it, and how to pivot when you can’t. We also get into practical tactics like repeatable meals, hydration habits that run themselves, and focus cues like headphones and warm-up rituals that flip the switch from scattered to locked in.

On the performance side, we unpack what to do when top-end strength disappears. The theme is resilience over perfection: show up, assess honestly, and execute what the day allows. Over time, that steady, adaptable approach beats the all-or-nothing cycle and keeps you moving toward PRs, fat loss, or whatever your fitness goal may be.

If this season finds you stretched thin, this conversation gives you a blueprint: fewer decisions, better focus, and training that fits the real day you’re living. If it resonates, follow the show, share it with a friend who needs it, and leave a quick review to help others find us.

Chapters

• 0:00 Welcome And Today’s Big Theme
• 0:21 Goals Under Stress And Perfectionism
• 2:42 Predictable Chaos Versus True Unknowns
• 4:02 Toby’s Diagnosis And Sleepless Nights
• 8:36 Coping With Broken Sleep And Stress
• 11:33 Sleep Schedules And Expectation Shifts
• 14:31 Systems That Reduce Daily Friction
• 18:16 Protecting Training Time And Focus
• 20:59 Music, Cues, And Locking In
• 22:18 When Plans Fail: Adjusting On The Fly
• 25:56 Consistency, Adaptation, And Closing

Transcript

SPEAKER_03: 0:00

What's going on, everybody? Welcome to another episode of the Fortis After Hours podcast. I'm your co-host, Nate, joined by my wife Liz. Hey. And here we have another awesome episode playing for you guys. Thank you all for tuning in on YouTube if you're watching, um, if you're listening on Apple Podcasts, Spotify, wherever you're tuning in, we appreciate you guys, and we are back with another awesome episode. And today we're going to be talking about kind of when life throws lemons at you. How do you make lemonade out of them, for lack of a better term? Um, because we all are living this life together as one human race, and sometimes things happen, and it gets a little uh can be a little unexpected, a little turbulent at times, and you know, it can be tough to stay on track towards your goals, whether you got you know strength goals, you're powerlifting, or whether you're trying to lose weight or gain weight, whatever fitness goals you have, it can be tough to stay on track with those when life throws things your way that are unexpected. So we're gonna talk a little bit about that.

SPEAKER_00: 1:00

Um especially if you're a perfectionist.

SPEAKER_03: 1:03

Yes. Is that you?

SPEAKER_00: 1:05

I wonder who that might be.

SPEAKER_03: 1:07

Interesting. Um, because I'm also sort of that. So that's a great combination. But yeah, so we're gonna be talking about that today and letting you guys know um kind of like some of our own personal examples and how you're able to we're able to work through that to still drive the needle forward and still prog well, I was gonna say still progress, still progress even when things English. Yeah, even when things go um, you know, not as they maybe should or as you were expecting them to go.

SPEAKER_00: 1:40

Yes.

SPEAKER_03: 1:41

Um so I think the first thing is like, you know, there's certain things in life that are kind of expected, or you know that things are going to be what they're going to be. Like uh the sun coming up every day is a great example of that. Uh water being good for you to drink is another great example of that. Um, you know, there's a few constants in life, but there's a lot of like variables and unknowns that can happen.

SPEAKER_01: 2:08

Yeah, and I feel like with some stuff too, like while it is, there are still like very obviously there's a lot of variables and unknown things, but I feel like some of the stuff though, you still like you can almost like predict the unknown is coming. Like if that makes sense. Like if work, you know you have a big project due at the end of the month. You kind of know it's coming and know my life might get a little like crazier, like leading up to that. Um so like, and obviously, and you just kind of like almost start anticipating a little bit of the crazy leading up to that. I mean, that's just like one example, or like you know you're going on a vacation, or you know you have family coming into town. Like, so some things, while they are they might be like variables and like unknown exactly, like some stuff you can kind of like prep and prepare yourself for, but then some stuff just happens, just happens, and sometimes life is life, and and it's like, oh, hello.

SPEAKER_03: 3:00

Like everyone, I think it's important to note that everyone has stuff that just happens, you know. Like it's yes, everyone's stuff is not the same, but everyone does have that. That's like why I said earlier, we're all living this human life, you know, together. Um, and that's you know, some big, broad, big brain thinking. However, we are, you know, like everyone has things that they go through, and no one in the history of humanity ever has lived a life where like every single day is the same, nothing happens ever.

SPEAKER_01: 3:27

Like, that's just not no, there's veryone goes through different things, and everyone responds differently to different things too. So, like, just because something is happening to you know, someone that you know, if the same thing happened to you, you might respond totally differently. So it's also in that sense, like how people react to it is going to look a little different, which that's fine, and is my point though. Yeah, that's fine.

SPEAKER_03: 3:49

And I feel like we need to make sure we're like accepting and understanding of the fact that different people will respond differently to different things. Um, and so today we're gonna talk about something that's been going on in our life. Basically, this is brought to you by real life circumstances from real life circumstances, um, and tell you guys a little bit about the strategies that we've used to keep moving forward. Uh, tell you guys what we've you know how to do when maybe we weren't able to hit the certain goals we were trying to hit uh one given day. Um, and hopefully you can take some of this and apply it maybe to your life so that way when you do have things that pop up that are unexpected, uh your training and your fitness goals can still keep moving forward. Because I do find that often, you know, after being in the industry for uh 12 years now, like there's oftentimes people, um going, going, going, and then something happens and it's like, oh, you can't do it anymore. And like you said, you know, everyone handles things differently. And I'm not, you know, I'm not saying it's not okay to take a break.

SPEAKER_01: 4:51

Sometimes I say sometimes that's what you have to do if that's what you have to do, or you know, yeah, training or your nutrition or whatever might look a little different for a week or a month or whatever, but and you know, sometimes that's just life. But also, if you have bigger goals or a bigger, like if it's more of just kind of built into your life, um, as it is for us, like taking a break isn't really an option for us, which is fine. That might make us a little crazy. Um, but I know there's other people out there like us too. So this is for the people that are maybe a little bit crazy, like we are, or the people that want to be a little bit crazy, which is okay.

SPEAKER_03: 5:31

Yes. Welcome to the crazy house.

SPEAKER_01: 5:34

We're a little crazy, it's okay.

SPEAKER_03: 5:36

All right, so so yeah, so we're gonna go ahead and kind of like I said, like share a little bit of stuff that's going been going on. So well basically going on, Liz.

SPEAKER_01: 5:46

For the last three months, Toby has decided he doesn't like to sleep at night anymore, which means we don't sleep at night anymore. Um but really basically he has been officially, I guess, technically diagnosed with uh canine cognitive decline. C C D C D canine cognitive canine decline. No, canine cognitive decline. There we go. Got the C's in the right order. Um basically it's like dementia um for dogs, which is apparently a thing. And then also it is his is like I guess a little different or like a version of it that it's basically if you know any adults like humans that have gone through this, it's called sundowners. Basically, at night you just kind of like lose their mind. Um, and I mean that in the nicest way, but they like specifically for Toby, like he feels like he needs to escape. He tries to leave the house all the time, which is apparently what like humans do as well if they have sundowners. Um he wanders around a lot at night, but like if you know Toby, he doesn't like to be alone, so he likes to include us in his wandering by barking at us, crying at us, getting up the on the bed, off the bed, on the bed, off the bed. Yeah, like it's just constant. And um, some nights are better than others. We've had we're doing pretty much anything and everything we can to try and help him.

SPEAKER_03: 7:11

Um, we've been to the vet multiple times.

SPEAKER_01: 7:13

We've done, we're doing all the things, and he's on a medication that I do think is helping. It is 100%. They said it takes like through two to four weeks to like start working and then six to eight weeks or more for like full results, and it's been about four weeks now, it's been about a full month, yeah, actually. So maybe just over four weeks. Um, so I do think it's helping, um, but it's still a surprise. Everyone aspect of our if we're gonna get to sleep. So um there have been countless nights over the last few months. I like to track my sleep. Nate doesn't, probably for this good reason, but there have been countless nights over the last few months that um we have gotten less than four hours of sleep. Um and we sleep for like an hour or something.

SPEAKER_03: 7:59

Well, yeah, that's that's where I was going.

SPEAKER_01: 8:01

And some of those four hours, or even if it is like five, six, seven hours, they are it's very like excuse me, very broken apart sleep. So it's maybe an hour here, 30 minutes here, another hour there.

SPEAKER_02: 8:12

Yeah.

SPEAKER_01: 8:13

Um so even though it might be five or six hours, it doesn't, it doesn't feel like I agree. I tell people I took some naps those days, because that's like, and and when he's awake, it's not like it's just awake for like five minutes and go right back to sleep. We're awake for like 30, 45 minutes, maybe an hour or two at a time.

SPEAKER_02: 8:31

Yeah.

SPEAKER_01: 8:31

Um, and so it's just definitely an adjustment for us. Yeah. It has mentally and physically probably impacted both of us um over the last few months. I feel like at first, like it was it was well, first it was weird, like we didn't know what was happening. Um and then I'm not gonna lie, like it's kind of annoying to not be able to sleep. I really like sleep. But then once you kind of know what's going on, then you just feel bad because it's so sad that he's old and doesn't like he's like losing his little brain.

SPEAKER_02: 9:00

Yeah.

SPEAKER_01: 9:00

Um, so it is really sad also. Um so like at first I feel like I wasn't really like as impacted day to day.

SPEAKER_02: 9:09

Yeah.

SPEAKER_01: 9:10

Other than like the nights that I would only sleep like three to four hours, then I would just be tired the next day.

SPEAKER_03: 9:15

But it adds up over like and like it's very interesting for me because so when I first started off being a personal trainer, I was working like three different jobs. I slept for four hours or so, like probably somewhere between three and five hours a night for years, and I was like relatively fine. However, I was like 18, 19, 20 range. I uh, you know, and just like everyone says, as you get older, it just is different. Um, and then also I think a key aspect of that is I had a schedule. So I would go to bed at like you know one or two a.m. But I would be waking up.

SPEAKER_01: 9:50

There's no schedule.

SPEAKER_03: 9:51

Yeah, I'd be waking up at the same time. And I am a big believer, I always tell people this, you know, if you can only afford, because of time and whatever commitments you have in your life, four hours of sleep, five hours of sleep, six hours of sleep, like, you know, below eight, then I mean, really, you should always do this, but especially if you're like, you know, running lean on sleep, really try and make it so that it's a schedule. I am a big believer that going to sleep, let's say you can only do four hours a night. I'm a big believer that going to sleep at you know, 12 midnight and waking up at 4 a.m. is going to be much better for you than if one night you go to sleep at 12 a.m., the next night you're super tired, so you go to sleep at 11, you end up waking up at 4. Oh, I got one more hour. It's like, eh, or like it, and I think, you know, like of course, if you have the time to get some extra sleep, whatever. But my point is, this is not like that, and it's been a big adjustment for like myself as well, because I'm not bad off like sleep. Like, I don't know, I don't need to sleep as much.

SPEAKER_01: 10:47

I need way more sleep.

SPEAKER_03: 10:48

Yeah, Liz Liz needs more sleep than me, but um, but I don't know, she also has stronger dots than me.

SPEAKER_01: 10:54

So uh sleep for the win.

SPEAKER_03: 10:56

Exactly. Um, but anyways, yeah, so it's definitely been an adjustment for us. Um, and that's kind of what's been going on.

SPEAKER_01: 11:03

So but really, so kind of our point with this, or like why we kind of wanted to share this, is like throughout this all, we have continued to train, and we do have people that ask us, like, how are you still doing this? Like, how are you still showing up? How are you still training? How are you still working? Because we haven't really adjusted too much of like what we do in our day-to-day life, I guess. Um, I mean, little things here and there, which we're gonna kind of talk about, but that's kind of why we wanted to bring this up because like it is kind of definitely not the most ideal situation. So, what things we're doing outside of that to help us to kind of like get through this and continue doing what we're doing. Um I will say one of the things you were like just talking about, like having a sleep schedule, while we can't do that, that could be something that like someone could implement if, like, obviously their situation is not the same as this, but like if they are just super busy or they just have, you know, different things going on in life and they're not able to get like seven, eight hours of sleep, six, whatever hours sleep a night. Um, if you are in that four or five, maybe maybe six hours sleep, like having that set schedule is something that I think people don't really think about that could be extremely beneficial to helping. And like can continuing to allow them to do things that they might not be able to do if their schedule is like all out of whack, like going to bed at 10 o'clock, then midnight, and then nine o'clock, and then eleven o'clock, like every night is different. Even if it's the same hours of sleep, if every night's different, your schedule is just different. So that would be one thing while we are not doing that. That would be something that could be applied a situation.

SPEAKER_03: 12:38

Because I wasn't really gonna uh talk about that, but that is a really good point because some people don't do that. Yeah, and I think, and even if you're not going through like a stressful situation, having a set bedtime relatively and having a set time you wake up is going to like that is objective fact, it will help you sleep better.

SPEAKER_01: 12:54

I think specifically what time you go to bed.

SPEAKER_03: 12:56

Yes. Uh your sleep, like having a schedule for your body will help you get more out of sleep, basically. It's gonna help your body recover faster. Yeah, you're gonna feel more rested. Um, it's just all around gonna be better. So, yeah, if you're not already doing that, definitely do that.

SPEAKER_01: 13:11

I just want to throw that because that's not going to be something that like we are doing because we literally can't do that right now. Like we were doing.

SPEAKER_03: 13:17

I mean we try to do it, but it's just like honestly, it's better now. Like we've both kind of like not given up, but just kind of been like more like at this time, it's like when we go to bed is when we go to bed, and then you know, we have to wake up and go to work. Um, it's actually ironically less stressful, which we'll kind of talk on this or I'm talking right now, but like that's one of the things is you're gonna have to probably change your expectations. So, like, you know, we had a pretty before this happened, we had a pretty I'm not gonna say strict, but like pretty the same thing. It was like a set routine. We had a pretty yeah, set routine uh what we do. Um, and you know, as this continued on and got a little bit like worse or whatever, more repetitive.

SPEAKER_01: 13:57

We learned we could not have that routine anymore. And there was no point in trying.

SPEAKER_03: 14:01

Yeah, and there's just you know, because what would happen is we would both get pretty frustrated and like stressed about the fact that maybe we're not getting to bed at this time, or we're you know, we wake up, or a lot of times like we'll go to sleep and then Toby will wake us up in a few hours, type thing. Um, so that's that's one thing we've had to do is kind of change our expectations for this period of you know Toby's life, where hopefully like we can get some good sleep. If we can't, we can't. If we can, we can. And we just kind of sleep whenever. Um, so that's that's one thing is kind of changing our expectations. Uh the other thing that I think has been very powerful is that we already had a really uh set kind of schedule and things in place, like systems in place in our life outside of the gym to make sure we're getting our food, make sure we're getting our water, make sure we're keeping the outside stress of life, like the other things going on, as low as possible. Um, that's something that you can do whether you're in this situation or not. And it's never too late to start. You know, if you're like, oh man, I'm going through something right now, but I don't have something established, that's okay. Start now. Like, create a routine, put systems in your life like meal prepping, um, like you know, maybe setting your stuff up before you go to bed, like stuff like this. Set this stuff up so you set yourself up for success. The less thinking you can do on like your day-to-day normal stuff, then the more energy and thinking you'll have for your job, for your workouts, for your family, all these other things. Yeah. And you're sitting there thinking about like you wake up and you're so tired, you're like, red shirt, gray shirt.

SPEAKER_01: 15:34

No, that's like that's what I was just gonna say. Like every morning, like, especially on the nights that it's like less than four hours of sleep, like, because I do the exact same thing every morning, I can literally just go on autopilot. So even on those days where I'm like not even awake, but I'm awake because I have to be awake, yeah. Like everything is exactly the same. Like I do things in the same order that I do them. I eat the same thing, I cook the same way, I make the same things. So it's having that system, which I mean, again, I told you we're a little crazy.

SPEAKER_03: 16:04

Um but like I just I but anyone can make that system and some type of system.

SPEAKER_01: 16:08

Like maybe it's not the same food every day, but like have like literally your routine of like you get up, you do this, then you do this, then you do this. And then it just kind of allows you to get through that part of your morning that's gonna be the worst part of the day because you're like not awake and don't want to be awake, but have to be awake.

SPEAKER_00: 16:24

Yeah.

SPEAKER_01: 16:24

Um, I mean, obviously like different things too, but like whatever the worst part of like whatever's really hard for you, like having something that you just do, do, do, do, then you don't have to think about it, and then it's just done. And then all of a sudden, oh, well, now I'm going to work. Like, here we are. Yeah. Um, so again, it doesn't have to be exactly that, but having that, like, that's literally, I think, how I think that's the only way I actually like make it to work on those days. Otherwise, I don't think I would end up being here, or I'd be like really late because I would just like stand there and stare at things. Yeah, that happened one morning. I can't remember. Something was wrong with my routine. Something was wrong with my routine. We didn't have something, I don't remember, but I just remember like standing in the kitchen and just like staring at like nothing because I couldn't figure out like what I needed to do because something was off. Yeah, I don't remember what was off.

SPEAKER_03: 17:11

It was Yeah, a couple times I've done like weird things, like I started the espresso machine without a cup underneath. Like things like that. Why did I have? Um, so so yeah, so having some sort of system is gonna be your number one thing to help you get through some you know, emotionally, mentally, physically stressful, unexpected period of your life. Because those things are gonna happen, you guys. And like, you know, you do have, I mean, you are in charge of how you respond to that. I think that's another thing, is like people give the thing that's happening far too much power where it's like, well, Toby's doing this, so did like, and the thing is, it's like it's not fun. Yeah, yeah, exactly. I'm not like, trust me, I am not like, yes, this is great.

SPEAKER_01: 17:51

It's actually really terrible.

SPEAKER_03: 17:52

Yeah, kind of annoying.

SPEAKER_01: 17:53

And it's also sad because it means he's getting old. So then it's also like that mental stress is also there. Exactly. Because that's in our brain. Yeah, so it is it is really sad. But then also part of it is just like, nope, like this is what we're still doing. Like, we're still we still own a gym, we still run a gym, we still trained, we signed up for nationals, that's in May. Like, we're still, we still life is still happening. Yeah, and so we just gotta find a way to make it work.

SPEAKER_03: 18:19

I think on the training aspect, you know, since this is a fitness podcast, something that's super important or gonna be super important when you guys go through, you know, aspects of your life like this or times in your life that are maybe a little bit unexpected, a little bit hard, is to really like I'm not gonna go full yoga mode, but like get kind of like grounded with like what you're doing, like kind of focus on the one thing that you're doing, and that would be lifting weights or you know, your cardio, or whatever you're doing for the day. You're working out of the gym. You know, when I very first worked at uh Orange Theory, one of the coaches there uh had a thing where they were always talking about like leave everything at the door. And I really like that. Like, you know, that's not original, like everyone says that, but it is really true. When you step into the gym, just try and like whether it's a half hour, whether it's two hours, whether it's three hours, whatever, when you step into the gym, whatever gym you go to, whether it's ours or somewhere else, just try and take a deep breath and just let everything go and just focus on what you're doing, whether it's you know, cardio, bicep curls, deadlifts, whatever. Because what it's gonna do is give your mind a little bit of a rest from like everything going on. Because, and this is something I think me and Liz are both able to do because again, we've done we've trained for a long time, but you know, I don't think much on what's going on with Toby or like these things when we're training. Um part of that's because we're lifting weights, the uh I need full focus so I don't die. Um, and then part of it is also just because like mentally I do when I start training, I'm like, I'm training, you know, and of course we still own the gym, run the gym, so sometimes it gets interrupted, whatever. But like I am as best I can focusing on what I am doing, and I think that's a a big thing. When you're when you train, protect that time. I guess is my point. Set that time aside. And whether it might need to adjust, you know, you might have if someone's sick or you know, you you don't have the time that you usually have, that's fine. Like let's say you're used to training three hours, you can only do 30 minutes. Okay. Those 30 minutes are gonna be some awesome 30 minutes training in the gym. That's how I look at that.

SPEAKER_01: 20:17

And I think too, with that is like finding things, which again, this is different for everyone, but finding a way to whatever, lock in, as the kids. Yes. As the kids say, to lock in. Gotta lock in. Like I can find, like, I'll find myself sometimes, which I mean you'll even tell me sometimes to go do this, but like if I'm like warming up and just kind of like seemingly in outer space, just like going through the motions. Oh my god. He like will yell at me. He's like, hey, go get your headphones. Because as soon as I can like put those on, and then like I have like songs that I know that I listen to when I lift, then like I'll start listening to those. And then they just kind of like put you into that like proper headspace that you need to be in. Um now that might not work for everyone, or you might need certain songs. Like I listen to the same song over and over and over and over, specifically on some days, because that for whatever reason, that song is what like allows me to like be locked in. In yeah, to be locked in, to be in the moment, to like to be able to execute. Um, and that's also something like I kind of just remind myself or tell myself, like while I'm doing it, like I know how to lift, I know what I'm doing, I just need to execute what I'm supposed to be doing. And I think that like that's honestly like the hardest part for like a lot of people is like actually executing it and like focusing on what you're doing and doing what you're supposed to be doing, even when life is like yeah.

SPEAKER_03: 21:38

And so the last thing that I want to talk about is like what happens when you're trying to execute and it doesn't go as planned because that's another aspect that will happen. Um it's not a matter of if it's a matter of it, usually will happen, you know, when you have unexpected stuff. Sometimes you have a little mental breakdown, you might have a little meant to be a little uh mental breakdown and happens, and you might not be as strong as you know, if you're powerlifting or uh, you know, whatever fitness endeavor you're doing, you might not be as strong or as powerful as you maybe think you should be, or like I should be able to do this, and that happens, that's the reality of it. Um, you know, quick story from my training this past week. You know, I had so we have this stuff going on with Toby, and then uh I uh was going to attend a funeral of a client that I used to train years ago, and I had a really big devloe plan that day, and I did everything possible to like make sure that my mind was set up, and it was like I was ready to pull.

SPEAKER_01: 22:32

And my and I would say also like nutrition was on point, water was on point, you had a little extra food even. Yeah, because sometimes a little extra food can help the lack of sleeping.

SPEAKER_03: 22:42

And I did, I mean, everything that I could think of to control those variables or to control the variables that I could control to set myself up for success on that deadlift day. Uh, so I go to the you know funeral and then uh got a workout after I start working out, warmed up. Honestly, it felt great, like to be honest, but it was lighter weights, so it's no big deal. Um as I warmed up, like felt okay, but not like super poppy. So I was like, yeah, I think good to go. Because again, my mind was ready. Um, and that's been for me a big a big thing is making sure my mind is focused on what I'm doing right in this second. Uh, anyways, took what was gonna be like my last warm-up and started pulling, and I was like, whoa, like this is feeling way heavier than usual. And I was like, you know, finish that rep and I was like, okay, I was like, that's good for today. Um, and you know, I I say this because this is an example of like you know, I had a few different options that I could have done there. One, I could have been real mad at myself. I didn't do that. Um two, I could have gone up. This is a more likely situation, uh, where I in the past I would have been like, well, I can't hit the top, but I could do like a little below, which I I believe I could have. Um but I also am pretty sure that that would have come with some sort of cost, whether it was a small tweak, a big tweak, uh, things like this. And you know, I just I just didn't feel right about that top, so I decided, nope, not doing it today. And you know, did it like kill me a little bit inside? Yeah, like I was like, like I was really because I was mentally, I was ready to pull that 705, but you know, I don't uh my body was not that day. And so I decided to not, and that was definitely the right decision. I pushed it on the volume because that's sometimes what I like to do. Uh, and sometimes you'll notice that you might be fine on your volume sets or your lighter weights. It's just the top end is just not there. It's still missing. Yeah, it's not there. And um it's taking a nap. You know, I am a powerlifter, so at the end of the day, training really is what it is to get me on the platform. Like I just need to be ready to perform on the platform, and that's not till May 17th. So I got plenty of time. Um, so you know, I just finished my workout. I didn't like go, oh my god. I just, you know, finished my workout to the best of my abilities, uh, hit some good volume, and we're recording this on Saturday of the same week, and I feel really good, which is awesome because I did not feel really good that day.

SPEAKER_02: 25:06

Yeah.

SPEAKER_03: 25:07

And it's just a great example of, you know, I think it's something I've learned and I'm continuing to learn and get better. But definitely a few years ago, I would have gone the other direction and probably hurt myself, some shape or form. I don't know, like a big one, but yeah, you know. And it's just a good reminder that sometimes even when you do all this stuff that we said, it's just some days it's just not there.

SPEAKER_01: 25:28

And you have to just kind of be okay with that. Exactly. Whether it's by strength or whether it's you can't push as hard on your cardio or you can't run as fast as you wanted to run your, you know, your last 5k or your pace, your heart rate. Yeah, something is different. And like, and that's okay. Sometimes you just have to, you know, showing up doing the work, doing the best that you can in that moment for that day is still going to help get you closer to where you were at versus just being like, nah, I'm not doing anything.

SPEAKER_03: 25:56

Exactly. And I think to kind of close it up, you guys, I think the people that are going to make progress and continue to make progress for years and years are gonna be the people that when there's different variables and unexpected things that happen, they adapt and change and do the best that they can do on that day for those variables. Uh, because like Liz said, doing something is always gonna be better than doing nothing, and it will drive the needle forward in your progress. Sometimes it might not seem like it, like in the day itself. You're like, am I making progress? But trust us, you are making progress towards your goal. Um, and yeah, hopefully you can take that and kind of apply it into your own life.

unknown: 26:32

Yeah.

SPEAKER_03: 26:33

All right. That does it. Another episode of the Fortis After Hours podcast complete. Hopefully you guys enjoyed it. If you did, uh don't forget to like, comment, and subscribe on YouTube if you're on YouTube, um, or follow us on Spotify, Apple Podcasts, and we will see you guys for the next one, which we're gonna do next week.

SPEAKER_01: 26:53

Okay.

SPEAKER_03: 26:53

We'll see you then.

SPEAKER_01: 26:54

All right.

SPEAKER_03: 26:54

Peace.

SPEAKER_01: 26:55

Bye.