4 Minute Fridays

By Dan Go ​ 

Today's issue is brought to you by High Performance Founder Private Coaching. We help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle.

I was having a conversation with a client the other day and he mentioned something that was interesting,

"Dan, I just wish I didn't have to think about this stuff. I wish getting in shape could be automatic"

I told him that he was not alone in this.

I also had to give him a reality check.

He was trying to skip a stage of learning and get straight to the part where being in shape was a part of his identity. He wanted to go straight from conscious incompetence to unconscious competence.

It doesn't work like that.

What he was missing was the most important part, which was doing the work. You can't build an identity of fitness without doing the work on a consistent basis.

Think about the first time you brushed your teeth. Was that automatic or did it take some time for you to incorporate it into your daily schedule?

There's no easy way to have fitness be a part of your life. It's gonna take some conscious effort on your part and that's why it's always advisable to have some form of accountability and coaching along the way.

To be successful at anything you gotta show up and do the work. There's no other way around it.

Here is your 4-Minute Friday:

How to Become a Better Human

1. 4 ways to poop like a god

1. Drink 16-20 ounces of water upon waking. This triggers what's known as the "gastrocolic reflex," which is the signal your body sends to the intestines to gather two animals of every kind and evacuate.

2. Eat 2-3 prunes as a mid-day, between-meals snack. They contain sorbitol, a sugar alcohol that acts as a laxative. They also contain chlorogenic and neochlorogenic acids, which are the same chemicals that often cause you to go to the bathroom after your morning coffee.

3. Drink a large cup of coffee in the morning. See above. 4. Add psyllium husk to your protein shakes. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation

2. Cut your workout time in half

We work with a lot of entrepreneurs who don't have hours to spend in the gym. In fact, most times 90 minutes a week (30 min a session) is all they can muster with their busy schedules.

One of the best ways to have an effective workout in half the time is alternating between non-competing exercises.

When done correctly, you can cut your training time in half.

Instead of doing a set of bench presses and then playing around on your phone for 3 or 4 or more minutes, place a heavy dumbbell next to the bench press. Then do this:

• A1. Bench Press: Rest 45 seconds
• A2. 1-Arm Dumbbell Row: Rest for 45 seconds
• Repeat for your desired number of rounds

You can still build muscle & get strong doing this because you're pairing 2 exercises that don't compete with each other. If you're finding it hard to workout due to time constrictions try this out and see how it fits.

3. White noise machines for sleep

I've been using a white noise machine since the start of 2022 and it's been a game-changer for my sleep.

White noise machines may help you get a better quality night's sleep by masking environmental or outside noises that are causing disturbed sleep.

They not only can help you get to sleep but also stay asleep, and may even help to train your brain to know when it's time to snooze.

This is great for a light sleeper like myself.

I use this $20 one-off Amazon that's made for babies and it works like a charm.

Client of the week - Lenny, Senior Vice President

Lenny is a senior VP who wanted to lose the belly, increase energy, and get into shape so he could be a better businessman and father.

He struggled with getting on a routine and knowing what to do especially when he travels for work.

In 12 weeks, we lost 19 pounds, gained muscle, and gave his energy a massive level up.

Our process was to lift weights using progressive overload, schedule his workouts into his calendar, and eat 3 nutrient-dense protein meals a day while limiting alcohol intake. We gave him a solid plan and this alone helped him cut many of the decisions he made especially while traveling.

Overall, we created a structure around eating, working out, and sleeping that worked with his busy lifestyle.

Are you an entrepreneur who wants results like this? If that's you then click here for a free high performance strategy call.
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One Quote to Finish Your Week Strong

Working for work sake is empty and pointless.

Doing the work while adding meaning to your effort is fulfilling and intentional.

- Dan

PLUS whenever you’re ready, here is 1 way I can help you:

Are you an entrepreneur who wants to get lean, boost energy & get in your best shape in 2023?  Apply for one-on-one coaching here.