June 23 | The Monday Report
This might be controversial to some but, surrounding yourself with honest and moral people brings greater fulfillment and happiness than money or possessions.
FITLETE Professional Update
The Resource Nexus
— Categorization and Organization.
As I've been working on this project extensively lately, I wanted to share how it functions and how it will be beneficial for you in the future. When I was more naive about building these directories, I made them independent from each other, and as you can imagine, that was pretty wasteful and made the Coaches Dashboard harder to manage than it needed to be. So, if a company offered an online course, an annual event, periodic live workshops, and mentorship, those were four separate and independent directories. I thought it was more flexible this way, and I was wrong, lol.
Now, everything will be based on a “master list.” So if a company offers many things that span across different areas of the resource Nexus, they will all be linked to one master. The goal is to make the company’s ability to manage their profiles easier and for you to be able to see everything you want to see in your dashboard. So, for example, if you wanted to see all of Original Strength’s & HomeFit’s offerings in your dashboard, you can select it and have it in your map, tables, lists, and have it save to your profile instead of logging in and manually filtering each time you want to see something.
FITLETE Radio
Fantastic podcasts I heard last week:
Lift Free and Diet Hard Podcast— #366 Dr. Caleb Burgess: How being healthier helps you recover from injury better.
Dr. Caleb Burgess, DPT, CSCS, explains how overall health decreases pain and boosts recovery, the dangers of repetitive movements and static postures, and why variety in movement is more important than posture alone. He examines the complex connection between exercise technique and pain, the ethics of using the placebo effect, and stresses the importance of lifestyle, load management, and patient beliefs in recovery from injuries.
Hidden Brain— Ouch! That Feels Great
We usually think of pain as something to avoid. But psychologist Paul Bloom explains that while we're wired to steer clear of suffering, we also seek it out. This week, we start a two-part mini-series about the strange pleasure we find in certain types of pain.
Science for Sport Podcast— 269: Food first, supplements second. Performance nutrition with Tom Coughlin
Tom Coughlin, an experienced performance nutrition consultant, shares lessons from elite sports, emphasizing whole foods over supplements. He reveals truths about supplements, the science behind pre-workout nutrition and caffeine, and how behavioral psychology can enhance nutrition strategies. Practical tips focus on improving diet for athletic performance and developing lasting habits.
ClinicalAthlete Podcast— Episode 117: Train Smarter, not longer- the benefits of minimum effective dose with Dr. Pak
Dr. Pak Androulakis-Korakakis, an expert in muscle strength and hypertrophy, explains the minimum effective dose (MED) of training, debunking the idea that more effort always leads to better results. He promotes smarter, personalized workouts that balance intensity and fatigue, and mentions that MED evolves with experience. He also introduces MyAdapt, an app for customized coaching and community support.
B2Fit Podcast— Game Changing fat loss strategies with Alwyn Cosgrove
Alwyn Cosgrove, a top fitness coach and co-owner of Results Fitness, debunks fat loss myths and shares training strategies for Spartan Races and Hyrox. He emphasizes applying research to client programs, creating effective workouts, and developing foundational skills for advanced athletes; valuable insights for coaches and fitness enthusiasts.
Here’s a link to download Snipd, the podcast app I use to make a “notebook” of A.I. transcripts, bookmarks within episodes, and take notes on each podcast I hear! They have a free app you can use or, with this link, you get 1 month of their Premium version for free: 1 Free Month Of Premium Snipd.
Personal Update
—I have made a good(for me) Google workbook to help me manage my project completion timetables. What has always been a little bit murky for me was organizing and prioritizing tasks between the two sides of my business. One side is my in-person and online personal training work, and the other side is purely FITLETE’s website-related. The goal is not to occupy all “free time” with work tasks, but to have me better understand HOW I can work and keep my free time without feeling like I’m falling behind because I set an unrealistic timetable.
The workbook consists of two sheets:
Availability: outputs the total weekly hours available for FITLETE projects.
Example: Mondays: If my regular sleep schedule is wake at 4 am and sleep by 930pm(6.5 hours sleeping), 1.5 hours non-working misc time(chill, walking, bathroom, etc), 2.5 hours food time, morning routine and workout time 2 hours, and typical personal training schedule of 9 hours; that leaves me with the max hours available to work on something of 2.5 hours.
I do this for each day of the 7-day week, not a “work week”. For example, 17.5 hours per week.
Task Calendar: to input my FITLETE to-do list and auto-create a completion timeline
It takes the total weekly hours available for FITLETE projects (ex. 17.5 hours) and uses this number as a “weekly Cap limit” for every project I want to make incremental progress on.
I input a start date, the total number of tasks to complete this project, how many tasks I can complete in 10 minutes (easy to test), the number of days I want to work on it, and how long I want to work per day.
Example Project: Schedule social media posts on Saturdays to auto-post at 8 pm through 2027. Start date: 6/10/25. That’s approximately 135 total tasks; I can complete 17 of them in 10 minutes. I want to do this activity once a day for 30 minutes.
Then, after some formula calculations, it gives me a projected project end date of about 10 days to complete this project.
Maybe a little nerdy, and it took a little bit to set up, but it's going to help me not feel like I’m behind as I’m working. I wanted to share this not to show off my “superb Google Sheet skills”, lol, but to highlight that it’s good to slow down, take a step back, and evaluate your processes; then make sure it aligns with your overall goals AND life.
