What's Your Highest ROI Daily Habit? EXERCISE. (003)

What’s up! Happy Saturday! Welcome back to day 3 of the Daily Deposit. In case you missed the last two drops you can check them out here.

1. Inspiration for the Daily Deposit HERE

2. How it has evolved from exercise to 5 other areas of my life HERE

Stacking daily deposits with intention and iterating consistently is the mission. It isn’t only about repeating the same things over and over. It is about improvement. Refining your daily deposit and evolving your commitments as you evolve.

Let’s dive straight into how I approach my training and investing in my health. For me, it is training for a minimum of 30 minutes, for Noah Cracknell (episode 55 of the podcast) it is exercise (every day), for my mother it is 10 minutes on the Rogue Echo bike, and for you, it can be whatever you want it to be.

The point is defining YOUR daily deposit and taking ACTION.

1. Who do I want to become?

2. What is my next action?

Ask these questions often and answer them through action. Not thinking, definitely not overthinking, but through having a bias toward action.

Training & Exercise Investment Breakdown.

This is typically what my week looks like right now. Subject to change based on life, travel, and things that pop up. BUT I ALWAYS GET AFTER IT & GET IT IN.

1. Monday: Upper body lift & jiu jitsu (Renzo Gracie Portland)

2. Tuesday: Lower body lift & easy run

3. Wednesday: Upper body lift & jiu jitsu (Sauna with the boys at night)

4. Thursday: Run

5. Friday: Lower Body Lift & Run

6. Saturday: Run

7. Sunday: Run or jiu jitsu

LIFTING

Hitting hypertrophy clusters via Jake Tuura. On the 8×5 block right now. Simple 8×5 to keep quality high on the primary strength work (Squat, RDL, Deadlift, Bench, Chins) and then hitting 3-4 sets of 10-12 reps on the supplemental work that I enjoy.

JIU JITSU

Great ego check this past week. My great Max helped deliver some insight that I needed. Enjoying the process, discovering the small wins in your own progress, and MOST IMPORTANTLY NOT COMPARING YOURSELF TO OTHERS. A lot of people I train with haven’t been training as long as I have but train 7 days a week. Their progress looks exponential to me.

My daily deposit is a minimum 2 per week.

LESSON: You always lose in the comparison game. Especially when you compare yourself to someone who trains way more than you. Simple math my guy.

RUNNING

Eugene Marathon prep is in full swing. The marathon is April 28th and we got a full squad running it. Going to be a ton of fun and an incredible experience. Not only the race but all the days leading up to it. Running with the squad is tough to beat. Hit 32 miles last week with a run in Forest Park on Sunday and hit a Cathedral Coffee run on Friday the 2nd.

Goals for running right now is just building up time on feet of chill running. Will start speeding it up soon but for now it is just building volume and NASAL BREATHING.

Let me know what you think as we are now 3 days in the Daily Deposit and just did a quick dive into how I invest in my health.

How do you invest in your health daily? Why? Just pull the trigger and reply! I would love to hear from you!

Keep stacking those Daily Deposits and making every day the best day of the year until tomorrow…

Ferate