METTLE MEMO #31
HAPPINESS FOR NO REASON, TIPS FOR BEING PRESENT, MEALS AND MACROS, TRAINING
OVERVIEW
What’s up, team! Welcome to THE METTLE MEMO #31.
TODAY’S TOPICS INCLUDE:
1) HAPPINESS FOR NO REASON
2) TIPS FOR BEING PRESENT
2) MEALS AND MACROS
3) TRAINING/WORKOUTS
TRAINING PROGRAMS to get you in the best shape:
1) NEWEST: 12-week SUMMER SHRED PROGRAM
This is a weekly workout routine, updated every week for just $ 6 a month!
2) 12-week Hybrid Athlete Training Program
3) 6-week Circuit Training Program with “How-To Videos”
USE CODE: “MEMO” for 20% off!
SUPPLEMENTS:
All my supplements are from Transparent Labs. They are the cleanest and healthiest supplements on the market. My go to:
Whey Protein - Chocolate Chip Banana Bread
Creatine HMB - Orange Flavor
Vitamin D3K2
I also take KETONES - an alternative energy source to boost your performance without caffeine.
ARTICLE ARCHIVE ON:
TRIED AND TRUE: SLEED EDITION (products that work to get the best nights’s sleep)
Setting Realistic Fitness Goals for the New Year: Step by Step Guide
LESSON LEARNED
HAPPINESS FOR NO REASON
There’s something powerful about being happy for no reason.
It’s not tied to a specific event, accomplishment, or compliment—it’s just a state of being that emerges from within. This kind of happiness is light, effortless, and often catches you off guard.
For me, I notice I have a negative bias. That naturally it is easier for me to find reasons to be in a bad mood (even if they are not real), versus naturally waking up happy.
If this is you, I can relate. Over the past 5 years I have been seeing a therapist. I go to a form of group therapy called DBT - Dialectical Behavior Therapy. We learn about emotions and how to regulate them. Over these 5 years, my default has been from fear, anxiety, control to joy, gratitude, and happiness.
Some of the key aspects I noticed are setting expectations and living in the present.
When I set expectations too high I an inevitability disappointed. However, setting expectations too low, you do not dream as big, your goals and smaller, and it is tough to produce growth.
Standing a fine line between thoughts of “I want to get shredded by tomorrow” and “I am willing to dedicate 4 months of hard work to hit my goal”.
Living in the present offers an immediate focus on what you HAVE not wondering if the grass is greener on the other side.
For me, I’ve noticed it shows up when I least expect it—maybe after a workout, or just sitting in silence when my mind isn’t racing. It’s proof that happiness doesn’t always need a reason; sometimes it’s just available when you stop chasing it or needing life to look a certain way first.
On the flip side, bad moods don’t always need a reason either. I’ve had days where I wake up feeling heavy for no obvious cause. There have been mornings when I’ve had everything going right externally—work, relationships, progress—but still felt completely off internally.
It’s frustrating because everything around you looks exactly the same as it did the day before, but your perception colors it differently. And in my experience, the mistake I’ve made is thinking I have to “fix” it right away or blaming myself for not being more positive, when really—it’s just part of being human.
What I’ve learned is that both happiness and bad moods can arrive without warning—and both eventually pass.
Some of the biggest shifts for me came when I stopped over-attaching to either one, and instead started noticing patterns—like how exercise or getting outside can help break a mood, or how gratitude helps me sit with the good moments longer.
Emotions shift like weather; your job isn’t to control the sky—it’s to stay grounded enough that whether it’s sunny or storming, you know you’re going to be okay.
TIP THIS WEEK
STAYING PRESENT
One of the simplest ways to be more present is to reconnect with your senses.
Start by pausing wherever you are and naming:
5 things you can see,
4 things you can hear,
3 things you can feel,
2 things you can smell,
and
1 thing you can taste.
It sounds basic, but it instantly pulls you out of your thoughts and brings you back into your body.
Another practice is intentional breath work:
Try taking 5 slow breaths where the exhale is longer than the inhale.
This shifts your nervous system into a calmer state and helps break the cycle of constantly chasing the next moment.
I’ve also found that putting my phone on airplane mode for even 30 minutes can completely reset my ability to focus on what’s actually in front of me.
Another action that helps build presence is learning to slow down on purpose.
Instead of rushing through small daily tasks, choose one thing—making coffee, tying your shoes, brushing your teeth—and do it 10% slower than usual.
It trains your brain to stop sprinting into the future and teaches you that there’s value in the ordinary moments.
And honestly, just asking yourself, “Where are my feet right now?” is a powerful reminder to return to this moment, not the next one.
Presence is a skill, not a personality trait—and like any skill, it gets stronger the more you practice it.
WHAT I AM EATING
Below are some pictures and macros of food I enjoyed cooking/eating from the past week.
Ground Beef (mince), half of a sweet potato, cauliflower with onion and garlic
Approx. Macros:
Calories: ~382
Protein: 30g
Fat: 18g
Net Carbs: 21g
NINJA CREAMI ICE CREAM
Banana Chocolate Chip Peanut Butter Protein Ice Cream
460g of Almond Milk
32g of Chocolate Chip Banan Bread Protein
5g of Sugar Free Jell-O Pudding Mix (Chocolate Fudge Flavor)
5g of Monkfruit in the Raw Sweetener
2g of Pink Himalayan Salt
32g of PBfit Peanut Butter Powder
TOPPINGS:
39g Catalina Crunch Keto Protein Cereal
MACROS:
Full Pint without Toppings (Macros and Calories):
Calories: 308
Carbs: 16.6g
Fats: 7.5g
Protein: 45g
Full Pint with Toppings (Macros and Calories):
Calories: 418
Carbs: 21.6g
Fats: 12.5g
Protein: 56g
Sirloin steak cooked in Ghee, Broccoli Slaw Salad, Broccoli with garlic and onion.
Approx. Macros:
Calories: ~288
Protein: 35g
Fat: 10g
Net Carbs: 6g
HOW I AM TRAINING
CARDIO: HIT A MONSTER WORKOUT WEDNESDAY:
10 minute Warm Up on Bike
SEGMENT 1: 4 rounds
20 cal Rower
20 cal Ski Erg
20 GHD Sit Ups
SEGMENT 2: 4 rounds
20 Wall Balls
10 Burpee Box Jumps (18” Box)
SEGMENT 3: 4 rounds
10 KB Swings
10 KB Head Cutters
10 Knees to Chest Ab Crunch (on TRX or Rower Slide)
RUNNING: I am back on running without stopping. So right now, every other day is 5 miles with a longer run building up over the weekends. In about 3 weeks I will be running 8 miles and completing intervals.
My race schedule looks like this:
CIM Marathon: Dec 7th 2025
London Marathon: April 26th 2026
Berlin Marathon: September 27th 2026
LIFTING: SUMMER SHRED PROGRAM (UPPER LOWER CARDIO SPLIT)
This program focuses on leaning out and building muscle for the summer. This is my go-to program. 2x Upper Training Days, 2x Lower Training days, 1x HIIT, and 1x Low Intensity Cardio.
I am personally mixing in some running, as that is a main focus of mine.
USE THIS LINK AS A FREE DOWNLOAD OF WEEK 1. The full program will come out every week to paid subscribers ($6/Month).
