Let’s be honest: it’s easy to get caught up in how we feel about our fitness progress instead of looking at what’s actually happening. Some days we feel on top of the world, other days we swear nothing’s working—and neither tells the full story.

That’s why tracking matters.

Let’s be real. Fitness advice is everywhere, and a lot of it is either confusing, overhyped, or just flat-out wrong. After years of coaching people through the ups and downs, here are 7 hot takes I stand by. Take them or leave them, but they might just shift your mindset!