Fortitude Fridays #69

read time: 6 mins

A few ideas as you head into the weekend.

Snapshot of Today:

• Quote: Same Energy, Different Outcomes.
• Term: Dailyish.
• Series: Netflix's SPRINT.
• Tactic: Workout Tracking. 

---

 

Quote to I've Been Thinking About:

Talking about the thing and doing the thing vie for the same resources. Allocate your energy appropriately.

— Ryan Holiday

​Talking about your goals feels productive, but only action turns dreams into reality. Every minute spent discussing is a minute stolen from your progress.

Don't just talk about it, be about it.

 

---

 

Term I Recently Learned: "Dailyish"

I know I've written about No Zero Days and The Seinfeld Strategy and their emphasis on consistency and daily effort in the past, and I still believe they can be effective for many people.

However, I recently came across a post by Oliver Burkeman, British author and journalist, discussing daily habits, where he explores Dan Harris's concept of "dailyish," which I found interesting. This concept might be helpful for those who find rigid daily routines constricting or even off-putting.

While I am sure already practice this in their daily lives, it was fun to put a name to it. I myself have "dailyish" practices like meditation. "Dailyish" is a flexible approach to productivity and habits that encourages regular effort without the strict requirement of doing something every single day. It's about working on your important tasks most days while allowing for breaks or variations due to life's unpredictabilities.

This approach acknowledges that maintaining a perfect daily streak can be unrealistic and stressful. Instead, "dailyish" emphasizes consistent progress over time, focusing on achievable effort while being kind to yourself about occasional missed days or adjustments in your schedule. If you miss a day, you get back at it and keep moving. It's a way to balance productivity with flexibility and self-awareness.

You can read the full post here. 

---

 

Docuseries I'm Excited to Start:

SPRINT

In the world of sprinting, Every. Second. Counts.

"SPRINT," a docuseries that premiered on Netflix on July 2nd (from the creators of "Drive to Survive"), chronicles the journey from the 2023 World Championships to the 2024 Paris Olympic Games. Netflix has started creating series around the world of sports, and I have to say, I fully support it!

SPRINT follows seven elite athletes—including Noah Lyles (USA), Sha’Carri Richardson (USA), Shericka Jackson (Jamaica), Zharnel Hughes (England), Lamont Marcell Jacobs (Italy), Shelly-Ann Fraser-Pryce (Jamaica), and Elaine Thompson-Herah (Jamaica)—as they compete for glory. The series closely explores their lives on and off the track, highlighting their rivalries, triumphs, and the relentless pursuit of 100m and 200m titles. With expert insights from legends like Usain Bolt and Allyson Felix, "Sprint" promises an exciting glimpse into the world of international sprinting.

Watch the trailer and series here.

As a former track & field athlete myself, I'm eagerly anticipating watching "Sprint" before the Paris Olympics later this summer! 

---

 

Tactic to Try: Transform Your Workouts and Actually See Results

Ever feel like you're putting in the effort at the gym but not seeing the results you hoped for?

Or maybe you're wondering how to stay motivated and keep track of your progress with everything else going on in life.

You're not alone.

Many of us struggle with staying consistent and measuring our fitness journey effectively. That's where the quiet power of tracking workouts comes in—a practice that turns random movements into deliberate steps toward our goals.

When we aim to improve our fitness and well-being, every step, lift, and stretch counts. Yet, with all the chaos of daily life, it's easy to miss the progress we make and the areas where we can get stronger. Tracking workouts helps bridge that gap, giving us clarity, motivation, and the ability to course-correct when needed.

Why Tracking Your Workouts Matters

Did you know that only around 45% of people who exercise regularly track their workouts? Among these dedicated trackers, a significant number find success, with about 20% to 30% achieving their fitness goals. Interestingly enough, according to a recent Texas A&M University study, CrossFit members who logged their workouts most often did significantly more total exercise than those who did so least often. Interesting.

The researchers noted six potential benefits associated with logging your workouts:

• Reminds you of your goals: You’re working toward something meaningful to you.
• Increases engagement: You aren’t just going through the motions; you’re striving to improve over time.
• Provides proof of achievement: Milestones are documented and celebrated.
• Builds competence: Seeing progress motivates continued effort.
• Enhances enjoyment: A record of achievement boosts confidence and satisfaction.
• Promotes consistency: Your log serves as a reminder and motivator to keep showing up.

Note: While logging workouts may not suit everyone and could feel like a hassle for some, always ask yourself, “How’s this REALLY working for me?” If it's not, it is completely ok to scrap tracking, you have to do whats right for you.

How to Track Your Workouts

If you’re convinced of the benefits and ready to start tracking your workouts, here’s how you can do it effectively:

Choose Your Medium:

• Notebook: A simple journal or notebook can be a great way to write down your workouts.
• Apps: MyFitnessPal, Strong, Strava, Nike Training Club and JEFIT offer features like nutrition tracking and workout plans.
• Spreadsheet: Excel or Google Sheets allow for detailed tracking and easy data access for those who love a spreadsheet.

What to Track:

• Date and Time: Always note when you worked out.
• Exercises Performed: Include sets, reps, and weights used.
• Duration: Record how long each session lasted.
• Intensity: Note exertion levels, heart rate, or other relevant measures.
• Comments: Document performance observations and challenges for future adjustments.

Review and Adjust:

• Regularly assess your logs to gauge progress.
• Modify workouts based on your observations; adapt strategies that work.

Stay Consistent:

• Log workouts promptly for accuracy and habit formation.
• Record missed or challenging sessions to maintain completeness.

It Works For All Types of Activities

Tracking workouts isn't just for the gym rats or seasoned athletes—it's for anyone engaged in physical activity. Whether you're into running, cycling, swimming, yoga, hiking, weight lifting, or even dancing, tracking your efforts can make a significant difference. Here’s how:

• Running and Cycling: Log your distances, times, and routes to monitor improvement and set new goals.
• Swimming: Track laps, stroke types, and times to enhance your technique and endurance.
• Yoga and Pilates: Note the poses, duration, and how you feel during each session to observe your flexibility and strength progress.
• Hiking: Record trails, distances, elevation gains, and the time taken to build endurance and enjoy your adventures even more.
• Weight Lifting: Track exercises, sets, reps, weights, and rest periods to optimize your strength training and see gains over time.
• Dancing: Keep track of practice sessions, routines learned, and performance improvements to stay motivated and see your progress.

Just write it down!

Bringing It Home:

Tracking your workouts isn't just about numbers; it boosts your confidence and commitment to your chosen physical activity. It keeps you on track, celebrates your progress, and helps you see what works best for you. Checking your log helps you stay focused, notice trends, and make smart adjustments. It shows how dedicated you are, lifts your spirits, and makes you healthier overall. By tracking your workouts, you're building a strong foundation for long-term health and turning your daily efforts into lasting success. No matter if you are a beginner or experienced, or what activity you enjoy, keeping a log helps you stay committed, see your growth, and make adjustments as needed. Remember, every step you take is a step closer to your goals, so keep moving forward while building your confidence and determination.

---

Thank you for reading! The Own The If team will be on vacation next week, so there will not be a newsletter next Friday. I hope you have an incredible weekend. See you in two weeks...

You got this,