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.

The other day I found myself having a heart-to-heart with a client.

During the week he could keep his diet pretty strict but when it came to the weekends the wheels would come off.

Alcohol, pizza, chips...you name it. He would use the weekend as an excuse to let loose and do whatever he wanted. This was a habit that he had ingrained over the past few years since he started running his business.

During the talk, we did a mental exercise called zooming out:

I asked him what would happen to his health and body if he kept up this habit 1 year from now. Then asked the same question for 5 years and 10. 

What would happen to your health if you kept up your current habits for a year?

What would happen in 5 years? 10?

Take the time to zoom out. If you don't like what you see then start doing something about it now.

— Dan Go (@FitFounder) February 2, 2023

We dug for more details like:

What would happen to his family if he kept up this habit? How does this relate to the person he envisions himself to be?

As he thought about the questions he got real quiet. He told me that he started to visualize himself in the future and he did not like what he saw. Happy to say that last weekend was the first where he stuck to the plan. He said he felt pretty good waking up without a hangover, shame, and regret.

Living life can be hectic especially if you juggling work, partners, and children all at the same time. This is the reason why we need to zoom out. We need to see the forest instead of the trees.

If you don't like how your forest is shaping up have the courage to start planting new seeds.

Here is your 4-Minute Friday:

How to Become a Better Human

1. The Fountain of Youth is Boring

There was a recent study done on the epigenetic markers of aging.

What they found was that longevity is still quite boring:

1. Never smoking
2. Staying in the “normal” BMI range
3. Getting at least 30 minutes of moderate-to-vigorous intensity physical activity per day
4. Low-risk alcohol consumption (i.e., low-to-moderate intake)
5. High diet quality score (quantified using the Alternate Healthy Eating Index score)

Of course, you have guys like Brian Johnson who claims to have reversed his age by 5.1 years in 7 months but that is more of a claim than it is a fact.

Anyways, you can read about the study and also the review of the study done by the guys at Stronger by Science here.

2. Warming up like a stripper

Here's a simple way to get your body prepared for your workouts and all you need is your clothes.

I call it "warming up like a stripper" because you start with clothes and slowly remove them as you get warmer.

Here's what I mean:

Start your warm-up by wearing a sweater and jogging pants. After a few minutes in the warm-up, you'll feel your body temperature rise. Slowly start stripping away your clothing as your body temp goes up.

Doing this increases sweat and synovial fluid, which are like lubrication for your joints. Getting warmer also increases your heart rate, which will prepare you for a wicked workout ahead.

Make sure you have shorts and a shirt underneath your clothing. Need to say this because this is the internet after all.

3. Use this stretch for your neck

The neck is one of the areas that gets affected by long periods of sitting.

To create a healthy mobile neck we're going to use cars to stretch them out.

I'm not talking about an actual automobile but a Controlled Articular Rotation stretch (CAR).

A CAR is when you're activating muscles as you're taking them through a full range of motion. This helps because it's creating stability and support with flexibility at the same time.

The good thing is you can do this anywhere at any time.

When you try it out do it in a controlled fashion. No need to rush.

Here's a video on how to perform the Neck Car:

Great stretch for people who sit at desks.

It's called a Neck Car (controlled articular rotation)

1. Stand in good posture.
2. Rotate both sides of the neck in a controlled fashion
3. Start with 5 reps per side

Your neck & posture will thank you for doing this. pic.twitter.com/A40wtkZjnu

— Dan Go (@FitFounder) February 2, 2023

 Client of the Week - L, Entrepreneur

Meet L.

L is an entrepreneur who struggled with weight issues since she started her business. Her main goal was to drop the excuses, lose weight, and change her lifestyle so she could feel more confident in herself.

In 6 months we dropped 47 lbs off her body while getting her dress size from a size 8 to a size 2.

With her newfound confidence in her health and body, she ended up having had record-setting months in her real estate business.

 If you're an entrepreneur who wants results like this click here for a strategy call

A Quote to Finish Your Week Strong

Something cold showers taught me is to reduce the time between thinking taking positive action and actually doing it.

What's a goal you've been putting off that you can start moving towards right now?

Don't think. Take action.

- 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.