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Welcome to 4 Minute Fridays, my weekly newsletter where I reveal cutting-edge tips to help you get lean, boost energy, and live longer.

What's In Store For Today:

• The 1 minute posture routine that actually works
• The blue space effect for living longer
• My daily fitness routine

Today's issue is brought to you by ​High Performance Founder Private Coaching​.

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Hey friend,

For the past few weeks, I've been doing a 2 minute habit that's changing my life.

We all know that gratitude is important. In fact, in the past 20 years, there's been a ton of evidence to suggest that gratitude has a positive impact across many different areas of our lives.

But anytime I'd write in a gratitude journal I wouldn't really "feel" grateful.

Part of the reason was that my entries were random and lacked intention.

So I decided to split up my gratitude journaling into 4 quadrants:

1. Health
2. Relationships
3. Career/Contribution
4. Wealth

Instead of being random, I'd write one thing that I was grateful for in each quadrant of life that mattered to me.

This has had a profound effect across the board in the simple fact that I'm more grateful for the things I seem to take for granted.

If you find yourself focusing more on the things you don't have rather than the things you do you might want to try this out.

It won't happen overnight but you may find yourself falling in more love with the things you already have.

That being said...

Here Is Your 4 Minute Friday:

1. The One-Minute Posture Routine That Actually Works

If you’re someone who sits for the majority of the day you may not realize it but your body starts evolving to become a more efficient sitter.

Over time it will weaken certain muscles while strengthening others until your posture looks like a good ole croissant.

The good thing is that there is a simple 1-minute routine that will help you fix your posture while helping reverse the effects of sitting.

It’s called the Bar Hang and it’s one of the most underrated exercises on the planet.

It helps you improve posture by strengthening and mobilizing your upper back while helping you build stronger shoulders and decompressing your spine.

It can be done in 2 ways:

1. Passive hangs - You hold onto the bar and let yourself hang allowing you to stretch your lats and shoulders while decompressing your spine.
2. Active hangs - You hold onto the bar and retract your shoulder blades while letting yourself hang. This activates your upper back.
   
   

It's recommended to recreational lifters to hold these for 1 minute total and elite lifters aim for 2 minutes.

Here's a great video by the guys at Strength Side on the benefits of bar hangs and how to do them:

2. The "Blue Space Effect" For And Longevity

Imagine unlocking a productivity hack that costs nothing while improving your mental health, decreasing stress, and possibly helping you live longer.

Enter the Blue Space Effect. It's like nature's own nootropic.

Studies show that exposure to bodies of water—oceans, lakes, rivers—can enhance creativity, reduce stress, and boost overall happiness.

Take a walk by the water, and you'll find your mind clearer and your stress levels lower.

There is also a correlation between some of the world's oldest living populations and their immediate access to "blue spaces".

This could be because living in these spaces decreases stress levels, which contributes to a longer life.

So find a body of water, take a walk, and bask in its healing powers.

Ask Me Anything - What is my daily routine with 2 kids?

Question From Warrick: Good morning from Western Australia. Hope you're enjoying Mexico!

I'm writing to you about your personal routine and whether you can publish that for people? You're obviously a busy guy with your young children, wife, and growing business. I'd love to know what techniques you use on any given day to prioritize what comes first?

My answer: Due to the demands of my 2 children, business, and husband duties I need to time block my calendar.

Mornings start with drinking water, brushing my teeth, getting a protein shake in, and family time. Once 8am hits I'm in the office doing deep work on a project for a couple of hours.

I either get my steps in on my treadmill desk when I'm doing meetings or if I have a block available I'll get one after I eat a meal.

1/2pm I have a workout blocked out in my calendar for one hour. After that, it's another 1-2 hours of shallow work. Around 4/5pm I put the phone away to cook dinner and spend the rest of the time with my family.

Each activity needs to be blocked in my calendar. Before I used to look for time to do what was important to me. Now I have to make the time through time blocking.

Hope that helps.

Want your questions answered? For the next few weeks I'm doing a feature called Ask Me Anything where I answer all your questions. Send a question over to [email protected] and get your question featured in next weeks 4MF issue.

Client Of The Week - Soren, Entrepreneur

Soren is an entrepreneur who wanted to drop the belly and become a fit dad to his 4 children.

In 6 months he lost 54 pounds, increased his energy levels, and has become such a great example to his kids that they're now joining him in his workouts.

Here's how we did it:

• We ate a low carb high protein meal plan as that worked better for his energy levels and focus.
• He was doing random workouts so we focused on using strength circuits with progressive overload.
• We walked a lot. He did around 10k steps a day and this helped him manage his stress levels while burning a few calories.

The most important thing is that he's now in his best shape and has become a great example to his children.

​Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program.
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One Quote to Finish Your Week Strong