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If there's one thing you should know about me it's this: I love surfing.

Before we had kids, my wife and I would organize our travel around beach locations so we could catch some waves.

Yet, the way my wife and I surf is wildly different. I believe she's way better at it than me even though I've been on 100x more waves than her.

The reason is that I'm quietly a "Type A" person. When I'm on the waves I'm surveying the tides. I'm jockeying for a position. I'm always looking out for the next wave. My chief outcome is to catch every single wave I can get.

My wife is different. She's totally content to sit on her board and let waves come to her. She's not antsy or impatient. She has fun whether she's on the wave or not.

There's a saying in surfing that's true in life,

That's why my wife is better at surfing (and maybe life) than me.

How can we invite this energy into our lives? How can we turn mundane experiences into fun ones?

It's something to ponder on.

That being said...

Here is your 4 Minute Friday:

1. I stopped taking fish oil. I take this instead.

Ever since I could remember fish oil has been a staple in my supplement cabinet. The benefits are undeniable. It's good for your brain and body. Especially your heart and eye health.

But lately, I've been using a different type of oil that has been shown to be a bit better than fish oil.

It's called Krill oil and it comes from tiny crustaceans called Antarctic Krill. These sea creatures are the main food source for many animals like whales, seals, penguins, and other sea birds.

They are rich in EPA and DHA much like fish oil but the fatty acids are different and this impacts the way the body uses them.

The first benefit of krill oil is better absorbed by the body​ than fish oil.

The second benefit is that it contains more antioxidants than fish oil, specifically astaxanthin, which has antioxidant and anti-inflammatory properties​ and may provide some heart health benefits.

That said, it is a slight upgrade to taking fish oil although fish oil is more cost effective.

Do you need to make the switch? You don't. You can get by fine with taking fish oil.

For me, I'm always looking for a slight edge and better quality and that's why I take Krill Oil.

The brand I take for Krill Oil is ​Natural Stacks​ because their quality is top-notch. I am also friends with the owner and know the attention to quality he puts into his products.

If interested you can grab it here​.

2. The biggest mistake when doing back exercises (and how to fix it)

One of the most abused exercises on the planet is back exercises.

I'm referring to back rows, pull-ups, and anything that is used to work your back muscles.

The biggest mistake I see people making is pulling with their arms instead of their back.

It's easy to put attention on our hands and arms when doing these exercises but they should be secondary to the muscle we're trying to train.

The way to fix this is to focus on pulling with your elbows instead of your arms.

Imagine there is someone standing behind you that you want to hit with your elbows. Your goal is to try and hit them.

Since your hands are hooked onto a weight, the weight will end up getting pulled towards you as a result of your elbows going back.

When you make this switch you'll feel the exercise much more in your back, which is what we want.

Here's a great video that describes what I'm talking about: 

3. The best vegan sources of protein

In the last article I wrote​ I got a lot of emails asking me about the top vegan/vegetarian sources of protein.

Although I'm not an expert on this I wanted to give a list of my people who don't eat meat as a part of their diet so here it is:

1. Seitan
2. Tofu, tempeh, and edamame
3. Lentils
4. Beans
5. Nutritional Yeast
6. Spelt and Teff
7. Vegan protein powder

The same rules apply in regards to muscle: Eat 0.8 grams per pound of muscle. This goes for both males and females.

Hope this helps!

Client of the week - Alex H, CTO

 

Alex is a CTO who wanted to lose weight and get rid of his belly.

His biggest struggle was eating his stress and not being able to get to the gym. He wanted a simple program and massive accountability to get his body in shape so he could feel more confident.

In 12 weeks he's dropped 21 pounds, got rid of the belly, improved his energy levels, and finally has good fitness and eating habits as a part of his lifestyle.

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

We don't get to choose what happens to us. We don't get to choose what happens to others.

The only thing we get to choose is our attitude. Choose wisely.

- 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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