It’s that time again. Time to dive into the notes app on my phone and pull out the 3 things that didn’t have the horsepower to become a full blown newsletter article.

The review on these 3 things are typically positive and they definitely offer some food for thought.

Without further adieu, May’s 3 things…

1) Decision making is easier in environments that are the most complicit

A friend of mine, and podcast guest, Mike Bouranis aka The Stoked Brogi, Co-Owner of a fantastic gym on Long Island called Stoked Athletics made this point a few weeks ago about his weight loss goals.

“My decision making skills suck, so for me, making sure my environment allows me to succeed is critical”

That’s not the exact quote, but the general idea is there. Our willpower is a finite resource, what makes our decision making match our goals is ensuring our environment allows it.

Struggle to achieve your goals in a certain environment - work, home, at the gym, at friends, out in public- check out that environment, chances are it’s not putting you in the position to be complicit towards your goals.

2) Training frequency matters more than training duration.

Colleague/friend/training client/reader of this newsletter Kevin Guild shared this sentiment in his own newsletter last week...he’s been CRUSHING his training session at midnight after his baseball games (Kevin is a Strength Coach in the Oakland A’s organization). Kevin’s workout consists of 3 movements done at an appreciable intensity with some volume.

The general concept is to train 5-7 times per week for about 15-20 minutes. This level of microdosing provides cumulative stress throughout the week that totals the training volume his body is typically accustomed to, but on a day to day basis, allows him to accomplish.

Fitness matches your lifestyle, it blends in with your habits, and is only able to obtained if it’s presented in a way you can and WANT to do it.

Keep kicking ass, Kevin.

3) Telling people no, is saying yes to yourself.

I recently declined a publication opportunity that on the surface, was very cool, but at the same time I realized it didn’t have the time it would take to complete the writing task with high quality while still handling my day to day in the format I’d like to.

My decline went something like this…

“Hi _____,

Thank you so much for the opportunity, however at this time, my plate is full of projects that allow me to manage a positive work/life balance and spend the right amount of time at work and at home. I’m very thankful you thought of me as a contributor and I hope to be considered for future projects!

Have a great day,

Casey

I think it’s important to be real with yourself, prioritize yourself, and also be transparent when saying ‘no’ letting people know your plate is full. It’s nothing against them, rather, it’s 100% for yourself.

I hope these three things sparked some positive thoughts for you all and got the wheels turning.

Until next time, have a great week everyone!

-Casey