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. If you're an entrepreneur who's looking to get into your best shape in a way that fits your busy lifestyle sign up for a strategy call here​.

Last week, I took a trip to NYC and Toronto.

I went to NYC to see my friends Justin Welsh and Ben Meer as well as reconnect with my family and friends in Toronto.

On the plane to Toronto, I was watching a documentary on Tony Hawk, who's arguably the most famous skateboarder in history.

In the first scene, we see him in an empty warehouse on a gigantic skate ramp trying to complete a aerial trick.

One attempt after another, we see him trying and falling. After around 40 tries, we see him fall down and scream at his skateboard in frustration. After having a moment, he goes on to attempt the trick again.

He keeps on doing this until he is able to complete the trick and when he finally hits it you can see pure relief spread across his face.

That scene reminded me of when I first became a personal trainer 20+ years ago. Everyone was saying that it was a side job and that I would fail at it.

So I told myself that I would succeed in fitness or die trying. It's a bit extreme but that's the mentality I needed to do something I've never done before.

So I showed up at the gym every day for 12 hours until I figured it out and became the best trainer at that gym.

Too many people quit when the going gets tough. But what would happen if you gave yourself no "out"?

What if you committed to keep on trying until you figured it out?

That being said...

Here is your 4 Minute Friday:

1. My 30-Day Rucking Challenge

While I was in NYC a package came to my door and inside it was a 35 lb weight vest that my lovely wife had to lug inside.

You see, each day I go on at least one 20-30 minute walk through a hiking trail and I wanted to up the intensity a few notches.

So I started "Rucking".

Rucking is an exercise where you walk or hike while carrying a weighted rucksack or backpack. It's a staple of international military training, as soldiers must be able to carry weapons, food, and other supplies for long distances.

For the past few days I've been doing a form of cardio called "Rucking".

It's where you add weight to your body while walking or running.

I find it to be a blend of strength + endurance and I'm liking it.

Gonna do this for 30 days straight & report back to you. pic.twitter.com/G5xo2uu3CF

— Dan Go (@FitFounder) July 26, 2023

Benefits of Rucking

• It's hard
• Improves bone density
• It's a lower impact than running
• It trains the upper & lower body at the same time
• It improves posture by strengthening the back & shoulders

Also, some people say it burns 3x more calories than walking.

I'm going to do a 30-day test where I'll be rucking every day to see what effects it has on my body.

After I'm done I'll report back to you.

If you're interested here's the brand of weight vest I'm using: ​Hanzo​ 

Btw keep in mind that the truest form of rucking is putting a weight in a 40 lbs backpack. Not using a weight vest. I'm starting out with a vest because it spreads the weight evenly across my body. I'll eventually move to a rucksack when I'm more conditioned.

Wanted to point this out before people who served in the military take umbrage with this post.

2. How Food Affects Your Brain

Did you know that the foods you eat have a direct impact on your mental health?

What you eat can have positive or negative effects on the most important organ in your body: The brain

Our nutrition affects neurons, which are the major cells of the brain.

A diet rich in fat and processed sugars can cause inflammation of those neurons and can inhibit the formation of new neurons​, which can contribute to mental disorders like anxiety & depression.

On the other hand, a diet that contains healthy nutrients, such as omega-3 fatty acids and antioxidants, ​can lead to improved thinking, focus, and memory​.

Remember, that your brain lives in your body. What you feed your body eventually influences the brain.

Here's a video of Julia Rucklidge talking about her discoveries about how nutrients affect the brain:

3. The 3-Minute Neck Drill That Will Change Your Life

The neck is one of the most important yet overlooked parts of our body.

It stabilizes your head. You use it to look around, nod, and show your body where you want to go.

Over time, your neck weakens as a result of stiffness and misuse. This happens when we're sitting at desks, or cars, and being sedentary for long periods of time.

This can make us more prone to injury, chronic pain, and in some cases increased risk for concussions.

A few months ago, I shared this 3-minute neck drill on my social media.

Ever since then, I've had people DM'ing me about how much it has changed their lives. Some people have talked about getting rid of migraines or just feeling more freedom of movement.

What they realize is that a strong & mobile neck leads to a strong life. Try this out for yourself. You might be surprised at how much better life gets with a better neck.

This 3 minute neck drill will change your life: pic.twitter.com/HErSphYCtL

— Dan Go (@FitFounder) May 30, 2023

Client of the week - Rachelle Girardine, Entrepreneur

Before working together, Rachelle was struggling with her eating habits and losing the last 10 lbs off of her body. She wanted to drop the weight so she could look great in her bikini.

In 12 weeks we lost 13 lbs & added muscle while getting her into her best bikini body shape.

Our strategy:

• Understand the cost of the food she was putting into her body from a calorie, macro & nutrient perspective.
• Put her hunger by eating on a schedule that worked for her.
• Used circuit training to shorten her workout times & build muscle.
• Pre-planner for her social events and days she was traveling.
  
  

In her words, she's more confident in her body than ever before.

If you're an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life click here for a strategy call.

One Quote to Finish Your Week Strong