METTLE MEMO #32
Check the Facts, Check In Texts, MEALS AND MACROS, TRAINING
OVERVIEW
What’s up, team! Welcome to THE METTLE MEMO #32.
TODAY’S TOPICS INCLUDE:
1) CHECK THE FACTS
2) CHECK IN TEXTS
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
CHECK THE FACTS
Have you ever heard a tone of someone’s voice that you assumed was them pulling away or feeling disconnected? Just to find out that it had nothing to do with you? Well that happened to me. Fortunately I have built skillsets to help mitigate falling into a spiral of negative thoughts.
This week, I revisited a DBT concept that hit harder than expected: checking the facts.
It’s one of those skills that sounds simple—almost too simple—but using it changed the direction of my entire week.
I had been spiraling over a conversation that left me feeling rejected. My mind jumped straight to worst-case scenarios: “They’re upset with me,” “I said something wrong,” “They’re pulling away.” It felt so real in the moment, but something told me to pause and actually check the facts.
So I did. I opened the DBT workbook and walked myself through the steps:
What are the facts of the situation?
What actually happened versus what am I assuming happened?
It turned out, the person had simply been short in their response because they were overwhelmed with work. That’s it. No hidden meaning. No personal attack. My emotional brain had created a narrative that wasn’t grounded in reality—and that narrative was making me suffer more than I needed to.
Using “Check the Facts” didn’t invalidate how I felt—but it gave me enough space to see those feelings from a different perspective. It was like flipping a light switch on in a dark room. Suddenly, I wasn’t consumed by insecurity or anxiety. I could still acknowledge the discomfort, but I didn’t have to fuel it. That skill gave me clarity, and in turn, it gave me peace.
This week reminded me that I don’t have to believe every story my emotions try to tell me. With tools like DBT, I can be compassionate with myself and keep my mind honest.
“Check the Facts” isn’t about denying emotion—it’s about making sure my next step is based on truth, not fear. And for me, that made all the difference.
TIP THIS WEEK
CHECK IN TEXTS
Lately, I’ve been thinking about how easy it is to overlook the people who make our lives quietly, consistently better.
We chase big goals, stress about the future, and scroll past moments that deserve our full attention. But when I slow down and really take inventory, I’m reminded how lucky I am to have certain people in my corner—those who listen without judgment, show up without being asked, and bring out the best in me just by being themselves.
It’s not always the loud, celebratory moments that make relationships meaningful. It’s the check-in texts, the shared silence, the way someone remembers a small detail you mentioned weeks ago. I’m learning that gratitude for the people in my life isn’t just about saying "thank you"—it’s about letting them know they matter while they’re still around to hear it. And it’s about showing up for them in return, with the same care and presence they’ve shown me.
Being grateful doesn’t mean everything is perfect. It means recognizing what’s already good—and realizing that who you have beside you is often more important than what’s in front of you. If you’ve got even one person who sees you, supports you, or helps you laugh on the hard days… you’ve got something worth holding close.
This week my wife came back into town after a trip back home to France for 2 months.
Regardless of our constant conversations, the feeling of having her back home in our house is something I am beyond grateful for.
Celebrate those people that support you, that are close to you, and you care for.
Tip this week: Randomly text a friend and say you have been thinking about them and you’re grateful for them.
WHAT I AM EATING
Below are some pictures and macros of food I enjoyed cooking/eating from the past week.
Sirloin Steak cooked in beef tallow, Broccoli Slaw with Carrots, 1/2 cup of Ancient Grain Rice
Approx. Macros:
Calories: ~350
Protein: 39g
Fat: 11g
Net Carbs: 18g
BACKPACKING for 3 NIGHTS ACROSS CATALINA ISLAND:
Packed KREATURES OF HABIT MEAL ONE:
Approx. Macros:
Calories: ~340
Protein: 30g
Fat: 8g
Net Carbs: 29g
Sirloin steak cooked in Ghee, Little Gem Salad with Green Goddess Dressing, Sourdough Bread (Not Pictured)
Approx. Macros:
Calories: ~383
Protein: 45g
Fat: 9g
Net Carbs: 26g
HOW I AM TRAINING
OTHER:
This past week I Hiked the Trans-Catalina-Trail. a 42 km trek across this island about 1.5 hour ferry ride from Southern California.
It was a massive effort on day one and pretty easy for the remainder of the days. Total elevation gain was about 5,500 feet. Rocked a 30-35 pound backpack and camped at some of the coolest campgrounds.
There has also been a huge swell hit SoCal so I have been surfing a lot as well. It's great to explore a lot of the outdoors and what California has to offer.
RUNNING: Next week will be the first week we are hitting intervals and working in higher pacing. This past week has been a deload week. Previous week was approx. 20-25 miles of running, this week is about 16 miles. Still running every other day.
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).
