EP24, Tracking Workouts with Anna Terry

In this episode of Unstoppable By Design, hosts Matt and Anna Terry from Juggernaut Fitness delve into the significance of tracking workouts and logging scores for predictable progress in fitness. They discuss the motivation behind tracking, how to convert ambiguous fitness goals into measurable targets, and the benefits of using tools like waddup and wearables for data collection. The hosts provide insights on how detailed logs can reveal trends, prevent overtraining, and aid in making informed adjustments to achieve fitness goals. Real-world applications and member success stories underscore the importance of consistency in tracking. The episode concludes with an 'Unstoppable Challenge' encouraging listeners to log their workouts comprehensively for two weeks.

00:00 Introduction to Unstoppable By Design
00:17 The Importance of Tracking Workouts
03:40 Turning Goals into Measurable Targets
06:19 Logging Workouts in Waddup
10:08 Using Data to Improve Performance
13:51 Preventing Overuse with Training Logs
14:57 Understanding the Importance of Tracking
15:22 Using Wearable Technology for Better Workouts
16:07 The Role of Video in Workout Analysis
19:14 The Power of Accountability and Motivation
20:54 Success Stories: Tracking for Major Breakthroughs
23:06 Myth Busting: Common Misconceptions About Tracking
25:41 Unstoppable Challenge: Log Your Workouts
26:17 Conclusion and Next Steps

Transcript

Matt: Let's go. Welcome to Unstoppable By Design, where we talk all things fitness, mindset and what it means to truly be unstoppable inside and outside the gym. I'm Matt Terry, and today we're turning, I hope I get fitter into I can predict my progress. Joining me is Anna Terry, my wife and co-owner of Juggernaut Fitness to break down why tracking workouts and logging scores is the difference between random sweat and repeatable success.

We'll cover waddup tactics using PR history, percent calculators in simple RPE or rate of perceived exertion notes. Plus how wearables and good logs sharpen your pacing, scaling technique and your results. So grab your notebook or open up waddup and let's dive in. So Anna, how are you? 

Anna: Great, 

Matt: great 

Anna: Every time 

Matt: it is. 

Anna: Life is good. 

Matt: All right, so, so jumping in, uh, when did tracking flip the switch from? I'm working hard to, I'm improving on purpose. 

Anna: Um. When specifically for me, 

Matt: yes, 

Anna: probably like actually it's always been there. I've always been a tracker because I'm a results driven person. So for me, data is king and I want to know like what's the next level and how am I gonna get there?

How far away am I, what do I gotta do to get from A to G if that's where I'm trying to go? Mm-hmm. And I don't know that unless I'm tracking. I don't know that I'm moving in the right direction unless I'm tracking, and so that is a very motivating thing for me to understand the path.

Matt: Yeah, it's kinda like efficiency, right?

You wanna make sure that what you're doing is worth it and that it's going somewhere, and so tracking is the best way to do that. 

Anna: It's objective evidence. You don't have to wait for someone to tell you. You can see it right then and there. 

Matt: Yeah. Now you said dad is king. Yes. What does, what gets measured gets managed.

Look like in a real world, uh, day setting and training. 

Anna: Um, I think it's like if, if you're, if you're not looking at it, it's not there. You know what I mean? Like, and so what gets measured, gets managed to me is like whatever I'm measuring in a training session is what I'm going to address and make changes to get me to my goal.

So whether that's how I'm feeling. I'm tracking how I'm feeling in a workout. I'm super gassed. I can't make it more than five minutes without being like, you know, my help. You know, like today felt like today's 80% felt like 150%. There was no shot. Like you can track feelings, you can track your actual volume, your load, and things like that.

But whatever you track is what you can now use as a data point to make decisions in your training plan where you need to pivot. Is this the right path for you? Maybe you need to train your food, but tracking all that stuff. You can then manage it. If you don't track it and you're just kind of like, oh, well that was cool.

I'm gonna go on to the next thing. Then you have no, you have no idea. You can't manage that. You're gonna go off a feeling and let's be real like. I can't remember breakfast. So like, so like, can you really trust? Just, just like, oh yeah. You know, I'll remember that later. No, talk to most of the people around here.

They can't remember breakfast either. 

Matt: Yeah. Uh, definitely Same here. Uh, I know I ate it for sure. It 

Anna: was something 

Matt: I was, I was there. I All right. How do you turn a fuzzy goal? Something like, I want to get stronger, for example, into, uh, measurable targets in waddup. 

Anna: Step one before we get to waddup is how do you make a fuzzy goal, measurable goal?

Right? So, like for me, I, I'm a fan of the five why model. So I just ask why, why, why, why, why you wanna get stronger. Well, why? Some might turn into like, I wanna be able to pick my kids up and throw 'em in the air. What does that translate to? That's probably like a clean and jerk or a snatch depending on how you're throwing your kids.

You all that different technique, right? Throw 

Matt: your kids responsibly 

Anna: in safe poo with proper form. Um, so like it's just boiling down. Boiling down to the why, first of all, then let's say it is your kids. Okay, well, how much did your kid weigh? Jet's a full-blown RX kettlebell right now, right? He is. He's a little, he's a little bit more than that.

Matt: Yeah, he's maybe at 60 actually 

Anna: pushing 60. So, okay, so we got jet's at 60. We might have a 10-year-old. You still wanna throw your 10-year-old? That's probably gonna be a solid 90 at 10, if not more. Hmm. So like you, you know, this is a really stretch, a big stretch of an example, but like you ask the why and you figure out what's really important to you and why you want it to be there, and that helps you set now an objective goal.

So, because I want to be able to toss my kids and play with my kids and like. Throw 'em around responsibly or whatever you said. Mm-hmm. I need to be able to clean and jerk 190 pounds, big kid. That's you. So like now you have this target, and then now we can leverage that in what up? 

Matt: Mm-hmm. 

Anna: As a data point.

Matt: Yeah. Yeah. And so. You collect the data point, like you're saying. Mm-hmm. You get some data and then we kind of build a path towards that goal that's no longer fuzzy. Mm-hmm. Like you said, maybe you're throwing a big kid over your head, so it's 1 95 or whatever. Um, it's like, so you get that data point of where you are now, and then you make small steps by logging and tracking where you're at.

Being intentional with increases that way. Maybe it's something that could take 12 weeks to get there or maybe something that takes longer. 

Anna: Yeah. 

Matt: Um, but you'll have a better plan once you collect that data 

Anna: and start entering. Yeah. Because doesn't wa up, it like predicts a little bit too. Like basically if you do five, five reps of something, 'cause it's gonna say your estimated one rep max is this.

Matt: Yes. 

Anna: So you can kind of see like live traject, traject. 

Matt: Yeah. I got you 

Anna: Live. Changes, trajectories. 

Matt: We're keeping that in. Agree.

Um, yeah. So I guess walk us through logging a class workout in waddup. Thinking about how you log the score, maybe you're logging RPE, maybe you're just making some other type of notes. But what is useful to log over over the course of like six weeks? 

Anna: First of all, I'm just gonna say the more you log the better.

Matt: Yeah. 

Anna: Especially from a detail perspective because like that allows us as coaches to, like, we look to go in there and help coach you better. And when we have goal reviews, or let's say you're in group class and you transition to personal training or whatever, like there's so much information that we can extract from that to better coach you and serve you and help you get your goals.

So just when in doubt, put everything outside of that. Like what is everything? Um, I think obviously score step one, that's how wad up is. Design and you, and like you can change the very sp like you can change the movements in the actual workout in Whatup. If you modified it like something completely differently, like all of my modifications lately, like I gotta put a whole new workout in there.

Do that, like change it, make it what you really did, and have it paint an accurate, an accurate picture with your score. I think RPE is great. We always talk about the stimulus, so like if we're saying like today's workout you should be around 75%. Um, if you did it and you're like, yeah, my RPE was like a solid eight to nine, but I was supposed to be at 75 or 7.5, however you wanna, whatever scale you want to use there.

Um, that's important to note too, because if we repeat something or we do something very similar, you can understand how you felt and if you feel better coming back around and you're like, I actually did at 75% like that, that is improvement and it's data worth. Um. Monitoring and Yeah, tracking. Um, and then all that in your notes too.

Again, like, whatever, like I'm, I scaled and changed this because this is going on, or I think I, like, I fell and bumped my knee and it's a little sore, so I didn't, I did GL bridges to the squats. Like putting all of that stuff in there is very helpful to understand for the future you and for us as coaches to help you.

Matt: Yeah, I want to, uh, jump into us as coaches to help you. Like, let's say you're doing, uh, a lift. We'll say back squat to keep things simple. And the coach comes around and he says, Hey, or they say, Hey, maybe you need to pull your feet in a little bit or change your stance. Great thing to write in your notes, they say, I tried to mess around with a different stance.

It felt like this. See how it feels next week with the same stance. And it'll also like help you remember by looking at your last week's results. Like, oh yeah. Last time we talked about stance. Now I remember. So I didn't just forget and glaze over it. It's like, I know that this was something I need to be working on.

Anna: Yeah. 

Matt: Uh, so it just really, really helps like any, any notes, any cues you get from a coach, try to throw them into, into your notes to track it. 

Anna: Yeah. And I think to add another layer onto that, from like the mental aspect, when you reflect after a workout, 'cause most of us put our scores in after a workout, right?

You reflect back on your workout, you're learning, you're like ingraining. Whatever feedback you receive, like you're, you're analyzing yourself. Maybe you're, maybe you're not like doing true analytics, right. But by reflection you are learning, you are analyzing, and you will grow from that as well. Mm-hmm.

So I just think it's, um, there's a lot of layers to the benefits of tracking. 

Matt: Yeah. Yeah. To, to be honest, like, if you didn't do well in a workout, I, I don't care that you didn't do well. I wanna see some self-reflection. 

Anna: Yeah. How do we do better? Yes. How do we grow? 

Matt: Yeah. 

Anna: Happened. 

Matt: Yeah. You know, like, you know, it's, it, yeah.

We've all had workouts that where we don't finish, you know, but put in the notes like, why, like, what happened? What caused you, did you scale incorrectly? Did you, 

Anna: did you not listen to your coach? 

Matt: You don't have to write that, but, you know, like, what adjustments can we, can we make that way? You do finish on the next workout.

Um, but, okay. Uh, jumping in, we talked a little bit about like the percent calculators that Waddup does. Mm-hmm. How do you use, let's say, like your PR history in waddup to make decisions on, we, we kind of already covered it a little bit, to make decisions on how you're gonna approach the next workout or the next lift based off like the percent calculators and PR history in, in waddup.

Anna: Uh, I think it's like, depends on the stimulus, you know? So like, sometimes you look at the whiteboard and it's like you're going to do however many back squats from the floor and it's. I don't know. One 90 is just a number in my head today, like 1 90, 1 50. That's not the actual breakdowns, but whatever. And then we say that and the coach is like, when you do this, it should feel like 80%, right?

So now I can go use that history and be like, what is my 80%? Because my 80% may not be that. And then I go and I compare it. Is it, is it close? Is it completely different? So like I use that based on the stimulus to say like, is what's on the whiteboard appropriate for me? Yes or no? You know, and go from there.

Matt: Yeah. That way you can make an educated guess going into the session. 

Anna: Yeah. And then you're warming up at your 80 and you're like, this feels like 90. Yeah. Yeah. Like, I wanna pull back. 

Matt: Yeah. Or it feels like to know. Yeah. 

Anna: Yeah. 

Matt: Yep. And you go up and, uh, so our next, our next question is talking about, you know, how do you keep track of something like round splits or times to help you pace smarter on the next workout?

So sometimes we do. Interval training where we may have like repeated intervals. You do, uh, a prescribed amount of work and we usually say, Hey, let's grab a piece of chalk and keep track of when you end. Right. And you want to keep that time consistent. Uh, if we're approaching a workout like that, do you log those times in your score?

Anna: I do. Yeah. Again, just track everything. 

Matt: Yeah. 

Anna: You know, because you're reflecting, you're analyzing, you're like. You're gonna put those score, I mean, some people will just put numbers in and it is what it is, but like I feel like most people, they're putting in those numbers and they're like, oh gosh, I went from a two minute split to a six minute split.

Oh no. Like you're doing some sort of like internal reflection on it, like as you're putting those things in. So it's just another layer. 'cause we all function through, uh, workout brain. So we're putting our scores end during, and we don't really know sometimes what we're we're writing down in the middle of a workout.

But afterwards, you're looking at it, you're reflecting on it, you're putting it in your score, like you're asking yourself what happened. And then as you're entering your scores and you're seeing that you make note of it. Like I think it's super important to understand if things didn't go to plan, why?

Mm-hmm. How do we do it differently next time? Were you sick? Did you underestimate? Yeah. Like, yeah. Did you overestimate, I mean, all that stuff happens and like. What's so important about doing that I feel like for us is we are constantly varied, right? You're not going to, no offense, like a Planet Fitness and doing a same like legs.

What is the bodybuilding structure? Legs back, something? It, 

Matt: it varies, but there's always some sort of structure or cadence. 

Anna: Yeah. So like it's very repeatable. You know what you're getting into. You like it's, there's not a lot of room for. Mix ups, weird things to happen, but what we do, like those five deadlifts today at a hundred pounds feel very different than the five dead lifts you're gonna do in a week, because everything else around it is different.

So it's really important to tune into like all the different variations, because your body is different every day. Our workouts are different every day. There's a lot of variables. Yeah. And the only way to know what's, what's going on and how to do better is to track them. 

Matt: Yeah. 

Anna: And pick up on trends. 

Matt: Yep.

Uh, it speak. Speaking of trends, I mean, how can simple logs like your workout logs, prevent overuse? You know, that you're, maybe you're spotting, creeping a volume or too many red line days 'cause you're keeping track of your RPE and you think, you know, you're on day five of, of feeling like the workout's, 95% effort.

How do training logs help with that? 

Anna: I mean, I feel like you kind of answered it, you know what I mean? Like I, if you're, if you're noticing those trends where like they're saying this stimulus should be whatever, 60, 75%, and I'm feeling like 90 something's up, like I'm getting sick, I'm over training, I'm under fueled, like there's, I'm not sleeping enough, I'm dehydrated.

Like all of those feelings can come from one of those. Outcomes, one of those situations, whatever. Um, so tracking those things, like you tune into it and it's, it is, that's why that like reflection piece is, we've touched on it now. This is the third time is so important because it's more than just how do I get better or grow or what could I have done differently?

It's also what's going on in your life. How are you feeling? Um, 

Matt: didn't sleep well last night or whatever. 

Anna: Yeah. There's so, there's so many variables to what we do, more than just the workouts we prescribe. It's also in our day to day life. We're here for one hour. What's happening? The other 24. Yeah. And they can, these logs can also call that out.

Yeah. And help us call it out. 

Matt: They also help you figure out when it's time for like a deload week. Yep. Or when to push, for example. So if you're looking at, I don't know if you wear some of the wearable technology that keeps track of like heart rates or 

Anna: h rv, uh, 

Matt: stress, you know, during a workout. Like I know a whoop specifically, uh, talks about like the stress or the strain of the day.

And if you're noticing that it's been pretty high consistently, maybe it's time for a little bit of deload, take a, a little bit of an easier time with the workout. Just listen to your body, listen to what your body's trying to tell you, maybe through, um, your notes and RPE and stuff like that, or through wearable tech.

Um, but figure it out and kind of make pivots from there based off collecting data. 

Yes. Data. 

Matt: Data. Um, now do you suggest taking. Video, clips of workouts and then making notes based off the video. So it could be, uh, for example, you're doing a back squat and you notice that your knee caves or one knee caves in when you squat, specifically around 85% of your weight.

Uh, would you note that or do you think that's important information? 

Anna: I mean, the answer's always yes. Yes. I would note it. Yes. I think it's important. I think in terms of like. 

Matt: Yes, Matt's awesome. 

Anna: Yes, Matt. Matt is 

Matt: awesome 

Anna: as the best answer's always. 

Matt: Yes. 

Anna: Uh, in terms of taking the video, I, I'm like 50 50 on that.

I think it depends on like what, what your goal is and what your experience is like. There might be some people who take a video of themselves doing a back squat and don't know that a knee cave is a bad thing, you know? So I think, like, I would say first, like, rely on your coaches. To correct you and ask for them to give you feedback and point out those things.

If you do take videos, maybe look at it with a coach later, because at the end of the day, like so I says, it depends on your experience level. Like make sure that what you're taking notes on and reflecting on is accurate, and so that you're taking the right cha, making the right changes. Making the right shifts moving forward.

However, if you've been doing this for 10 plus years and you're feeling super experienced, by all means, yeah, take videos. Look at it, slowmo it, take a peek at it. Like, you know, enough to, to make some decisions based on that video and take good notes off of it. 

Matt: Yeah. Yeah. And, and you kind of spotlighted something there.

You wanna take good notes? 'cause obviously a knee cave isn't always bad, but a drastic knee cave is, yeah. You could, you'd know, like there's, and you would know the difference if you take detailed notes. Mm-hmm. You know, you're like, oh, my knee came towards my deli button. And a what? Okay, let's. That's horrible.

Please don't do that. You know? But my knee's touched, they kissed. Yeah. But if your, if your knee, you know, maybe moves in a little bit from the starting position, but stays stacked over your ankle, then that's not so bad. Mm-hmm. Um, and it, you would, you would be able to look back and determine based off the notes you've taken in that video.

Anna: Yeah. 

Matt: That kind of stuff. So, yeah. Important stuff. 

Anna: And it's, it's kind of like taking before and after pictures too, right? Like if you take. A video on the day, one of a cycle, and you're testing a max back squat and you hit whatever 300 and you're struggling. It takes you five seconds to get outta the hole.

Yes. Versus whatever, eight, 12 weeks later you redo it and you hit 300 and you shoot up. Like, that's cool because you probably won't remember. 

Matt: Yeah. That, yeah. You know, that's huge. That's huge. 'cause that's, that's, that is a strength gain. 

Anna: Yeah. 

Matt: You know, even though it's the same weight, it's the same on, on paper.

Like you're like. I ba 12 weeks ago, I back squatted 300. Like you said, maybe it, it was a long ride up. Maybe it was 

Anna: my knees were, were wiggling. I was doing the stanky leg. Yeah. 

Matt: Maybe it was 12 seconds. It was all there. Um, whereas maybe 12 weeks later, yeah, sure. You hit the same weight, you 

Anna: shot it up, 

Matt: but did you do it better?

Yeah. Yeah. And that's, uh, yeah, that's important. That's a good catch. Yeah. 

Anna: Thank you. 

Matt: Um, how do leaderboards training partners or even Coach Commons in waddup, keep people consistent? 

Anna: Motivation, baby. I see you looking. It's accountability. It is motivat, yeah. Accountability, motivation. Um, yeah, I, I like, uh, I like a little bit of push.

I think most people who join our world have a competitive edge to them, even if they don't admit it. Mm-hmm. So kind of seeing some of that stuff, like I said, like if I know someone's watching, they're looking at my stuff, I'm. I naturally and organically become more accountable because I'm gonna go put my stuff in, or I'm like, oh, better be good.

Like, I'm gonna push a little bit harder. You know, having a training partner, like I, you know, I do not work out alone. It doesn't happen. Like I need that person next to me to help me go through it. Um, but I, I think all of those elements, again, keep you showing up, keeping you, putting your score in someone's looking, someone's depending on you.

Those are really big pieces of like, what. Helps our community thrive as we have all those elements. 

Matt: Yeah. Motivation. Um, and really like, let's use a coach comment or a coach, like for example, it comes from a place of care because we do, we watch, um, our athletes, we watch you guys work out in class. If we weren't part of your class, we, we watch scores, uh, 'cause we wanna make sure that our coaching reflects.

Where our members are at. You know, can we do, we know how to push you out of the zone that you're currently in and get you to the next zone, which is our job. 

Anna: Yeah. 

Matt: Right. And we do that by watching the data. Mm-hmm. And, and making sure that we, we show up for our class. Um, all right. Can you think of a member story where, you know, logging consistently and tracking led to a major breakthrough?

Anna: Honestly. So the first thing that really comes to my head is from a nutrition space. 'cause that's where in the past most of my work has been with clients. One-on-one is with nutrition. Mm-hmm. Um, but recently was registering. Registering the most is my mom. Yeah. To be honest with like the one thing of the one thing that she's consistently saying besides working with the powerful dual, that is Liz and Emily Lely.

Matt: Oh my God. 

Anna: Ms. Lely 

Matt: working 

Anna: with Lely. It's gonna 

Matt: be a shirt now. 

Anna: Um, and accountability and just like knowledge from them both is tracking. She's like, she never really was a tracker until probably the last, I think she, I think she just got her little, like one year streak on MyFitnessPal, if I remember correctly.

Nice. But the consistency in tracking, she will say has been what's moved the needle for her. It's because you're seeing everything that you're doing. You're seeing how much those, uh, like that handful of nuts over here and that handful of chips and the handful of pretzels or whatever it may be that you sneak in and don't track when you track 'em mm-hmm.

They add up and they're exactly why you're not hitting the goals that you want to get. Yep. Now granted it's different than like the fitness side of things, but it's still a form of. Tracking and it demonstrates the story of a win from tracking. 

Matt: Mm-hmm. 

Anna: She's, she is almost hit a hundred pounds down. 

Matt: Let's go.

Anna: I think she's like 10 pounds away. 

Matt: That's awesome. 

Anna: So track people, all the things. 

Matt: Yeah. And I mean, that's, that's a good, uh, connection too. Mm-hmm. Is nutrition. Right. We're, we're focusing a lot on wad up today. 'cause the topic's like workout tracking, but this applies. Even more so to nutrition. I, well, I don't wanna say even more so just as much.

Anna: Yeah. Tracking applies everywhere. 

Matt: Yeah. 

Anna: Even you can track your chores like, oh God, watch out. Getting, getting a new calendar at home. 

Matt: Um, yeah. It's, it's building that, that data. Yeah. That's what it is. All right. Rapid fire myth busting time. I, me so stressed. What? This is stressful to me. Uh, myth number one.

If I feel it, I'll remember it. 

Anna: So listen, we're going back to the whole breakfast story. 

Matt: Yeah. I 

Anna: felt that food go in my mouth and down into my belly, but I don't remember what it was. 

Matt: Yeah. 

Anna: So 

Matt: it was something, something. I had 

Anna: words come outta my mouth, but I don't remember what they were. 

Matt: Was it, wait, when you're eating, you had words come?

No. No. Like was it like, Hmm. 

Anna: No, no, no, no, no. I was just pivoting to a different thought of, sometimes I say things and I forget that I said them. Yeah. But I felt them come out of my mouth. I felt a thought in my head. So, long story short, I don't believe you. If you say I'll feel it and I'll remember it.

'cause I see way too many instances of similar situations not applying. 

Matt: Yeah, yeah. Historically my behavior says this would never work for me. Honestly. Same. Um, because usually 

Anna: we're like, that felt hard. 

Matt: Yeah. 

Anna: But we don't know what's on the bar. We didn't like when did it feel hard? Why did it feel hard?

All those layers. 

Matt: Yep. Yeah. Myth number two. Tracking kills the fun. 

Anna: Yeah. Only if you're lame. I'm just kidding. Listen, tracking is work. I have been in spaces of that too, where I'm like, I just don't wanna track. I'm not in the mood. It feels like an extra task, like sometimes when we're, we're overloaded with all the different spaces in life.

Sure. Tracking can feel like work. Mm-hmm. However, what do you lose by not tracking And sometimes it's a lot. So I think it's just taking a moment to reflect and be like, why am I tracking? What am I trying to get to? If you're tracking without a goal, then it's probably not fun. Yeah. But if you have a goal and you're passionate about that goal is the right goal for you.

Tracking will be, not. Tracking is going to be very not fun because you're gonna miss your goal. You're gonna be really disappointing in yourself. 

Matt: Then it just, it just feels like busy work, right? Yeah. If it's not, if you're not working towards something. Yeah. Um, and nobody likes busy work. I don't got time for that.

Myth number three, numbers are only for advanced athletes. 

Anna: Uh, I disagree on that. Again, everybody has a goal. Everybody has room to grow. You need to track to understand if you're doing the right things for your body to get to that goal. Mm-hmm. And that applies everywhere in life. I know again, we're talking about like fitness and wad up and stuff, but like the food, it applies at light, uh, in your career, in your relationships, like your retirement fund.

Mm. It's all important. All has spaces where it gets tracked. 

Matt: Yep. All right. Unstoppable challenge for the next 14 days. Log every workout. Record one. The results are score. Two weight or pace and three RPE. Use, uh, a scale of one to 10 and track how the rate of perceived exertion for that workout. And four, one sentence on pacing or technique.

Just some other note from that session at the end, pick one adjustment for the next two weeks. Think tiny habit, massive clarity. Remember, progress isn't luck. It's logged. You're unstoppable by design. Want help turning your data into a plan that hits your goals? Book a goal review session with Sarah fogg@juggernautfitness.com.

We'll align your logged results with targets and sharpen your roadmap. Hit follow drop. A quick review if this episode sparked an aha moment, and keep notifications on new episodes land every Tuesday. Next week we've got an inspiring interview with Adam Hawkins in his role in law enforcement and training and service and mindset.

Workouts. Until then be well be unstoppable.