I am going to do something this week that I have not, and promise not to overdo in this newsletter below - and I will get to the reasoning I am today, right here:

I had a call last week with a rep from this newsletter’s platform. You all have been consistently opening and reading enough that we have been noticed for some supplemental growth help. Exciting!

The suggestions laid out for the future of the Superset are as follows:

• Get over myself and drive more growth on social media

  • More posting, more video content supplementing the newsletter topics

  • Contrary to my starting belief, the recommendation is to do most on my PERSONAL page, not the Superset IG

• Produce a few pieces of free content to give out to new subscribers

  • In works on this already, including: Beginner Running Handbook, 3/4/5/6 Day Lifting Plans, and Podcast Recaps (Almost done with Alex Hormozi on Modern Wisdom)

• Aggressively pursue getting over the 1000 subscriber mark

  • This has some additional perks on the platform - more ad support, more features for the body of the email, a potential personalized app, etc.

I appreciate every one of you helping get this thing to this point. I will take on the additional work of delivering on their suggestions so we can continue to make this a bigger and better space for personal development.

What I would ask from you all - If you have enjoyed the newsletter, found any topics intriguing, or just think someone else would enjoy the weekly hit to their inbox, share my subscribe link directly with them: https://the-superset.beehiiv.com/subscribe

If every current subscriber we have recommended us to 5 people, we would pass that 1000 subscriber mark. Thank you for considering the help. Now let’s have a week!

Brain - 3 Strategies for Time Management

You wake up in the morning to that alarm that arrives far faster than you’d like. Once the fog clears, the processor that is your brain takes over and shifts right into 5th gear. What is on my work to-do list for today? What meetings do I have on the calendar? What should I have for my meals? When / what am I going to work out? What do I have planned with my significant other? You parent Supersetters have children to factor in. Point is - from the moment we wake up, an endless list of responsibilities is vying for our time.

A successful approach to time management can have the highest return on investment in any practice you can implement in your life. It can reduce stress, increase productivity, improve your relationships, replace the reliance on motivation, and more. Below I have pulled a few strategies for time management, with links to deeper dives to suggest, should you be looking for a new way to take back control of your time. I hope they help -

The 1 - 3 - 5 Method - Simple Productivity Focused Around Key Tasks

• Structure:

  • 1 - One Key Task for the day (ONLY one!)

  • 3 - Three Medium Tasks (Think work / high priority to-do’s)

  • 5 - Five Small Tasks (Think home / outstanding things to do)

Eat Your Frog - Do Your Most Important Task for the Day First

• Structure:

  • Find the big task that you have on your mind, or that you have been procrastinating on

  • Schedule time in your calendar to do it first thing in your morning

  • Don’t begin working on anything else until you have finished, or made your desired progress on it for the day

The Eisenhower Method - Prioritize Your Tasks in 4 Quadrants

• Structure:

  • Put all of your tasks for the day / week into 4 Quadrants:

    • Do: Urgent and Important - Do Now

    • Decide: Not urgent but important - Schedule

    • Delegate: Urgent but not important - Delegate

    • Delete: Not important or urgent - Delete

There is no one-size-fits-all solution to time management, but there is always a recurring theme among the strategies, and it comes down to prioritization. If you can stack multiple days in a row of getting your important tasks done, you can leverage that momentum. And with that momentum, you can free up time and energy to invest in your loved ones and your passions, which is the foundation of a happy life. Do you have a time management strategy?

Body - A 4-Day Gym Split

Weightlifting and bodybuilding was my first love. In another life, I think if I would have discovered my passion for the gym earlier on, I would have gone down a path more centralized around training.

What is fun now about this though is that I can lean back into some of my fitness passions, maintain the 9-5, and hopefully reap the benefits of providing useful information for people to improve their overall health.

One of the questions I get asked the most frequently is what plan to follow in the gym. Over the next few months, I hope to answer that question with a few example plans of 3 / 4 / 5 / 6 day plans in the gym, and also some plans that revolve primarily around running.

To kick off this effort, I have laid out a 4-Day workout plan in a public Google Doc that you can take access to, download for yourself, add your weights, etc. The link to the public file is here: The Superset 4-Day Workout Split

Here’s what you will find:

• 4 Days of Lifts, broken down into -

  • Chest/Tricep/Shoulders

  • Back/Bicep/Rear Delts

  • Legs

  • Cardio/Abs

• One core movement for each day for strength, supersets for time and efficiency

• Each lift is linked to a video on how to properly perform the movement

• Sets and repetitions included, with notes on focus points for each movement

I want to gather some feedback on how useful this is for folks, so feel free to share your thoughts. If received well, we will work on a plan for the 3 / 5 / and 6-day splits as well. Over time I will adjust these with new movement options to keep training fresh.

If you’re looking for a new split, I think you will enjoy this one - gym newbie or experienced vet.

Book - Final Recap: Good Energy by Casey Means

It has been a few weeks since I finished the “Good Energy” book by Casey Means, and I wanted to close the book’s feature in this newsletter out properly with a few overarching points that I took away as most insightful / actionable. I picked this one up 7 weeks ago, and have had some thought about the content of the book pretty much every day since. I am certainly heading down a path of being much more intentional with what I decide goes in my body. Without further ado:

• Metabolic Health is the Key:

  • Many health issues can be traced back to metabolic dysfunction, which is a side-effect of improperly fueled cells. Improving cellular through a balanced diet and lifestyle choices is key to reducing disease risks and enhancing vitality.

• Consume Whole / Nutrient Dense Food:

  • Prioritizing whole foods rich in fiber, antioxidants, and micronutrients supports cellular health and improves energy production. Casey Means advocates for reducing refined sugars, processed grains, and industrial seed oils in favor of nutrient-dense, fiber-rich foods, such as vegetables, fruits, and whole grains.

• Emphasize Blood Sugar Stability:

  • Stable blood sugar is essential for sustained energy. Actionable items include mindful eating (not overconsuming) and limiting refined carbs to avoid energy crashes and support metabolic health.

• Move Regularly:

  • Exercise is crucial for cellular energy and metabolic health. Keeping your body active helps cells function more efficiently and reduces insulin resistance.

• Manage Stress Levels:

  • Chronic stress can drain energy and disrupt metabolism. Practices like meditation, gratitude, and spending time in nature help reduce stress and positively impact cellular health.

• Prioritize Getting Good Sleep:

  • Sleep is vital for recovery and energy levels. A regular sleep schedule, a cool, dark environment, and limiting screen exposure before bed are among her tips to optimize circadian rhythms and metabolic health.

There are pages of scientific anecdotes that go along with each of these points, and I can’t recommend diving into it yourself enough. My overall summary and foundation for recommending it in the future is that I truly believe we are on the cusp of a major health curve in the United States. We are overweight as a society, disease is running rampant, stress and anxiety are through the roof - all tracing hand-in-hand with the increased consumption of shittier diets.

Your body is an engine - fuel it properly.