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​.

The other day I had a debate with someone on Twitter.

He had posted about the idea that things like sleds, farmer carries and other functional exercises are useless and that barbells and dumbbells are all you need.

Funny enough, an hour before he wrote that I published this:
 

The thing most fitness people get wrong is thinking there is only one way to do things.

Or thinking their way is the most optimal.

I prefer to spread ideas around but not be so tied to them that I end up like a zealot.

— Dan Go (@FitFounder) June 21, 2023

 
Anytime I see a fitness person post about their way being the "only way" or attacking other methods of training to make theirs look better it's usually their ignorance and ego talking.

There are so many ways to get results and many tools we can use to achieve them.

I understand the simplicity of the idea that "barbells & dumbbells are all you need" but I would never discount other tools as being useless.

That's like saying the only tools I need in the home are a hammer and a screwdriver.

This reminds me that I recently had a client tell me that the workouts we created for him were too painful and boring. So I asked him how we could make things more fun for him and he told us what he preferred.

So we changed the workouts to match his preferences. Now he enjoys hitting the gym instead of thinking it's a chore. He'll still get the result but just in a different way.

We need to get away from this black-and-white thinking or the idea that there is a right or wrong way to do things.

There are many roads that lead to your preferred destination. It's best to choose the one that suits you the most.

With that being said...

Here is your 4 Minute Friday:

1. One exercise I do every day

Every morning I take a shower. When I'm in the shower I wash myself, brush my teeth, do a little prayer, and then perform 6 reps of Cat Cows.

The reason I do them is because of my line of work. Even though I'm a fitness guy I'm sitting for long periods of time. During that time my back can get stiff

Cat cows increase the flexibility of the neck, shoulders, and spine. The movement also stretches the muscles of the hips, back, abdomen, and chest. During this stretch, it activates the tailbone and releases tension in the neck and upper back.

Here's how to do them:

I do Cat Cows daily because it helps keep my neck, shoulders & spine flexible.

When I go into cat pose I brace my core & squeeze my glutes.

When I go into cow pose I press the chest forward & allow the belly to sink.

This is a great exercise to reverse the effects of sitting. pic.twitter.com/fwx5YHyk68

— Dan Go (@FitFounder) April 9, 2022

1. Keep your hands shoulder-width apart and your knees directly below your hips.
2. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow."
3. Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat."

As I'm rounding my back I'm activating my glutes by squeezing them. As I'm depressing my spine I'm activating my upper back by bringing back my shoulder blades.

Try these every morning and watch how your body responds.

2. The 3 biggest breakfast mistakes

Your first meal is the most important meal because it sets the tone for the rest of the day. Breakfast simply means "breaking a fast" so regardless if you eat first thing in the morning or later make sure you avoid these mistakes.

1. Not getting enough protein. Protein fills you up, helps you build muscle, and improves your body composition. Aim to get at least 25-30 grams of protein with your first meal.
2. Not getting enough fiber. Fiber helps manage your blood sugar, improves your gut bacteria, and like protein, it keeps you full. According to the Institute of Medicine, Women need 25 grams of fiber per day and men need 38 grams per day.
3. You're treating breakfast like it's a dessert. This goes for eating donuts, sugary breakfast cereals, and pastries. Once you eat sugar first thing in the morning you may end up craving it for the rest of the day. It also leads to energy crashes due to the fact that these foods spike your blood sugar.

The first meal of the day sets the tone for the rest of your meals. Make it a good one.

3. Infrared sauna for post workout recovery

Research is emerging​ that doing a session in an infrared sauna may be beneficial for post-workout recovery.

Scientists from Finland had 16 male basketball players do a resistance training workout and had them use 2 different recovery methods: Passive recovery (doing nothing) and Infrared sauna.

What they found was that the sauna significantly reduced muscle soreness both immediately after the recovery intervention and 14 hours post-session.

The sauna also has other benefits like improved cardiovascular function, improved immune function, improved sleep, stress management, and relaxation.

The sauna is such a great tool for health and I'm looking to add one to my home in the near future.

Client of the week - Stefano, Entrepreneur

Stefano is an entrepreneur who was struggling with low energy, increased anxiety & lack of focus.

His main goal was to get in shape in a way that fits his life & to start living a healthy lifestyle so he could perform at his best for his business & loved ones.

In 12 weeks, we dropped 13.1 pounds of fat while gaining 7.1 pounds of muscle!

As a result of getting his body back into shape, he’s feeling more energy & clarity which translated into hitting record-breaking income months. The best part is that he sees exercise as a necessary tool to combat stress & anxiety.

The most important thing? He feels like himself again. Maybe a little better ;)

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

There is no one way to do anything. There is your way and that is the way that makes the most sense to you and your goals.

- Dan

Whenever you’re ready, there are 2 ways I can help you:

1. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape in a way that fits your busy lifestyle? ​Apply for private one-on-one coaching here.​​​

2. If you’re still looking to get lean, I’d recommend starting with an affordable course:

→ ​The Lean Body 90 System:​ Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use to help my clients become lean and energetic in 90 days in only 90 minutes a week. ​Join 1000+ students here.​​

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