Ferate's Daily Deposit: Inside look into what it is & where it started.

Let’s Go!!! So Pumped You Are Here!

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What up what up what up! If you follow me on Twitter then you have probably seen me post about, The Daily Deposit.

Here is a quick rundown of where this idea came from. I found the concept about 2 years ago on Twitter from Josh Bonhotal. Previously was the performance coach for the Chicago Bulls and Purdue Men’s Hoops. He most recently started a new chapter as Head of Human Performance Investing & Evolution Strategy Lead with TXV Partners after being the VP of Performance at Future for 5 years.

I loved his consistency in taking action and investing in his health. I would always see daily deposit posts on his Twitter or Instagram story with the number. Plus this dude hit hill sprints every Sunday and Wednesday for years without missing. YEARS! 6 to be exact.

So I adapted my own version of the daily deposit and what it meant to me.

I started with investing in my health for a minimum of 30 minutes every day in 2023 and would post via a thread on Twitter. Most of the sessions were over 30 minutes and definitely hit some obstacles during the streak of deposits. For example, a 7-hour drive to My First Million’s live event in Vancouver, BC. I was jammed up in traffic, and barely made it to the event in time, and after the whole event, I hit a body weight workout in my tiny attic Airbnb room. The second time we got stuck on the airplane for 5 hours because of the Portland snowstorm when traveling with women’s basketball. The best I could do was walk a ton around the airport and rack up 24k steps.

The whole premise is investing in myself and my health daily. Daily deposits, stacking days, and piling on layers and layers of paint.

I was stacking days and getting after it. Then there was a Saturday in Cabo Mexico this month. Attended Chase & Janeen’s wedding and I made the freaking choice… ending the streak of training and choosing to spend time with the squad before heading to the airport. Made it 132 days in a row!

I was at peace because I chose to spend time with people I love instead of dipping out for 30 minutes to go get a lift in. The lesson here though is getting right back to it.

I view the daily deposit as a 30-minute training session for my mental, physical, and spiritual health. Investing every day so I am stoked when I can start feeling and seeing that compound interest kick in! Cashing Checks!!!

So here we go… here is a snapshot of what I have been doing for the past week. My daily deposits. Right now it is just training. Maybe I will add more meditation and other practices to the daily deposit but for now, just wanted to share with you all what I am hitting for my training.

A way of giving you an inside look at what I am doing. Challenging myself to be more vulnerable with what I am doing, open up some conversation, and some accountability in tracking this all in public

Monday

• 10 am Jiu Jitsu! I finally got to go to the morning class + 1 live round with Dave (He is a legend!!!)

Tuesday

• Run 59 minutes

• 7.02 Miles

• 8:28 Pace

• 149 Average Heart Rate

Wednesday

• Stoked my buddy Josh Epstein flew into Portland today from Florida to visit!

• We hit fundamentals with Ruben at RGA Portland. We worked on some hook & hand entries and Ashi. SICK TO FINALLY TRAIN WITH HIM. (Jiu Jitsu 60 minutes)

• Run 35 Min

• 4.21 miles

• 8:28 pace

  

  RGA Portland with Josh & Max!

Thursday

• Hit upper body lift with Josh. 8×5 Bench Press 70kg + 8×10 TRX Rows, Curl & Tricep Finisher (Basically drop sets of 10)

• Hiked Angel’s Rest in Portland, Oregon.

• 4.68 miles 1500 elevation gain over 1hr 50 minutes.

Friday

• Run 1:13:30

• 7.91 Miles

• 9:18 / mile

• Avg Heart Rate 134

Saturday

• Run 1:55:23

• 13.2 Miles

• 8:44 / mile

• Avg Heart Rate 143

Sunday

• 6 sets of body weight ISO Lunges 30s each leg

• Upper Body

  • OH Press x6 Tricep extensions x12 (2 Sets)

  • SA DB Rows x12 Curls x12 (4 Sets)

  • RFE 2x5

• Mobility

  • Couch Stretch 2 minutes each

  • Elevated pigeon dip rotate hold

  • Side Bends to Lateral Lunges

  • 90/90s

Overall felt pretty solid this week with training. Honestly, put my mind to it with no goal other than nasal breath and keep the HR down on the half marathon. Surprised myself by knocking that out in under 2 hours.

In typing this out, my brain went straight to two reflections. First, I kinda wanted to spend more time training haha. Get a few more weight room and jiu-jitsu sessions in on top of the running but it wasn’t in the cards last week. The second reflection is just how vital high-quality sleep is, especially with the allergies starting to kick in. Got back to back to 8 hrs of sleep Tuesday & Wednesday. Felt FULLY ALIVE!

Let me know if you enjoyed this quick training update and the story about the daily deposit. If you loved it would mean a lot for you to share it with someone who means a lot to you!

Reply - what is your daily deposit currently? or the one you plan on starting right now?

Best Day of the Year Until Tomorrow.

Ferate