Most people start the week trying to fix themselves. Dial in a better plan, tighten up their routine, find a new level of discipline. I’m no different. My default is to push harder, train more, and try to optimize everything.

But this week was a good reminder that not everything that actually moves your life forward looks big or impressive. More often, it’s the quiet stuff we overlook. It’s reaching out to someone when you don’t feel like it and realizing it shifts your entire mindset. It’s acknowledging your body isn’t suddenly breaking down, you’ve just been ignoring the signals for longer than you want to admit. It’s understanding that the version of you you’re chasing isn’t built through massive changes, but through small, consistent actions done well over time.

That’s what this Superset is about. The unsexy work. The habits that don’t get posted or praised. The small decisions that compound when you actually stick with them.

Because most of the time, we’re not stuck because we need something new. We’re stuck because we keep stepping over what already works.

There’s a certain kind of day we’ve all had.

You’re in your own head. A little stressed. Maybe a little off. You keep telling yourself you need to “reset” - read something, journal, fix your routine, figure it out. And then something small happens.

Someone lets you merge in traffic. A random text hits your phone at the right time. A quick “thinking of you” from someone you didn’t expect.

Nothing life-changing. But somehow… it shifts your whole mood.

We spend so much time chasing big, sweeping changes. The perfect routine. The breakthrough habit. The thing that’s finally going to “fix” how we feel. All while stepping over hundred dollar bills to pick up pennies.

We overlook the simplest, most available tool we have: Doing something small for someone else.

Holding the door. Sending the text. Telling someone you’re proud of them. Checking in without a reason.

These aren’t grand gestures. They don’t get posted. No one’s applauding them. But they matter more than we think.

Because when you step outside of your own head, even for a minute, you interrupt the loop most of us get stuck in. The overthinking. The self-focus. The constant evaluation of how we’re doing.

You get perspective. And there’s real science behind why this works.

Small acts of kindness trigger the release of dopamine and serotonin - the same chemicals tied to mood, motivation, and overall well-being. Studies have shown they can lower stress, reduce symptoms of anxiety and depression, and even improve long-term health markers tied to longevity.

More importantly, they strengthen connection. And connection is one of the strongest predictors we have for a meaningful, stable life. Not the big moments. The small ones, repeated daily.

So if you’re feeling stuck, off, or just a little too inside your own head lately, don’t look for something massive. Look for someone. Do one small thing for them today.

You might find it does more for you than anything else you had planned.

I swallowed my pride last week and I finally did something I probably should’ve done a long time ago.

I went to physical therapy.

Not because I wanted to…but because I ran out of ways to convince myself I didn’t need it.

Since my marathon in August, I’ve had this lingering groin pain that never fully went away. It didn’t stop me from training, but it was always there. Tight. Limiting. Showing up anytime I tried to squat deep or move laterally.

I did what my hard-headed ass has always done - I worked around it. Groin pain? What if I tried to do narrow stance on squats? Ooh that feels better. Maybe I shouldn’t do single leg movements too? The list of concessions ran on.

Until I couldn’t ignore it anymore.

I went into PT expecting to hear some harsh news that I had a tear, or a hernia, or something devastating, which is why I avoided it so long. What I didn’t expect was how much I wasn’t aware of.

Turns out, I’ve been compensating for this injury for a while. My left quad is slightly bigger than my right. My glutes (something I thought I trained well) are actually underdeveloped relative to everything else. And when I isolate my right leg in a squat, my knee caves inward like it’s got a mind of its own.

None of this was obvious to me. I was still lifting. Still running. Still showing up. But under the surface and to a third party viewer, things were off.

And that’s ultimately the lesson that I need to tattoo into my thick skull.

As we train more - run more miles, lift heavier weight - we (ME) assume doing more is the answer.

But in doing so we often end up skipping the small stuff that actually keeps us in the game.

The stabilizers. The mobility. The boring, unsexy work. The stuff that doesn’t show up on a Strava post or a PR. Until it forces you into a PT office.

If you’re pushing your body right now, or are getting ready to increase physical activity in any meaningful way, here are five things I wish I paid more attention to earlier:

1. Train one side at a time
Single-leg work (split squats, step-ups, single-leg RDLs) will expose imbalances fast. Don’t avoid that, lean into it as a challenge to improve.

2. Actually warm up your glutes
Not just a couple lazy banded reps. Take 5–10 minutes to feel them working before you lift or run.

3. Respect your mobility
If you can’t get into a position without compensating, that’s your sign. Spend time opening up hips, groin, and ankles consistently.

4. Stop ignoring the “little” pain
That nagging tightness? It’s not random. It’s information. The earlier you address it, the less it costs you later.

5. Build a 10-minute maintenance routine
Daily. No excuses. A few activation drills, a few stretches. Think of it as insurance for everything else you want to do.

None of this is flashy. No one’s clapping for your band work or your mobility routine. But this is the difference between stacking months of consistent training… or getting sidelined and starting over.

I learned that the hard way. Do the work that keeps you in the fight.

I had a random epiphany this week about the genesis of my fitness, and subsequent professional and personal development journey. While I didn’t realize it at the time, this book “Living with Seal” by Jesse Itzler quietly changed the direction of my life.

It wasn’t a clear line in the sand moment that was evident in the time. More like a subtle shift that only makes sense when you look back years later and connect the dots.

When I picked up Living With SEAL, I was in a spot where I knew something had to change. I wasn’t in the shape I wanted. I wasn’t pushing myself. And deep down, I knew the next version of me wasn’t going to come from thinking more, it was going to come from doing harder things.

That’s exactly where Jesse Itzler was when he wrote this.

The premise is simple, but insane: Jesse invites a Navy SEAL (who we later come to know as David Goggins) to come live with him for a month… and train him. No plan. No structure. Just: “show me what I’m capable of.”

What follows is equal parts hilarious and brutal.

You’ve got stories of Jesse getting dragged out of bed for 10-mile runs with no warm-up. Doing hundreds of pull-ups throughout the day like it’s normal. Running in the freezing cold while SEAL barely says a word. There’s a moment where Jesse tries to negotiate his way out of a workout, and SEAL (Goggins) just stares at him like he’s speaking another language.

No sympathy. No compromise. Just work.

But underneath the chaos, there’s a message that punched me in the face in the best of ways at this time - Most of us have no idea what we’re actually capable of.

We operate way below our ceiling. Not because we’re lazy, but because we’ve never been forced to go there. That’s what this book did for me, and for everyone who has read it following my recommendation.

It introduced me to a level of mental and physical intensity I didn’t even know existed. Years before Goggins became who he is today, I got a glimpse of that mindset, and it stuck.

Looking back, this was the starting point. The first crack in the version of me that avoided discomfort.

The takeaway from reading this book isn’t that you need to go hire a Navy SEAL to wreck your life for 30 days. It’s not even that you need to adopt the renowned, brutal David Goggins approach.

It’s simpler than that:

Introduce something into your life that forces you to stretch.

Something inconvenient. Something uncomfortable. Something you can’t half-ass.

For me, that started with fitness. For you, it might be different. But the principle is the same. If nothing in your life is demanding more from you, you’ll stay exactly where you are.

If you’ve ever felt that itch, that sense that you’re capable of more but haven’t quite tapped into it yet, this book will hit you right in the chest. It’s raw. It’s funny. It’s uncomfortable.

And it might just be the thing that gets you moving.