A Contact Profile is generated for every row in your List. There are a couple key features you should know to make sure you are using the profile to the most extent you could be.
When you add a Twitter/Instagram, Tabulae starts pulling in data. If you click on the line chart icon next to the social handle, you can see a timeseries graph of the contact.
If the list a contact belongs to has custom columns (e.g. beat, contacted, etc), then you can edit that field on the left.
You can follow RSS feeds and edit it in settings. Protip: WordPress sites and Tumblr generates RSS feeds if you simply add /feed or /rss at the end of the domain.