4 Minute Fridays: Do this exercise for stronger shoulders, how your smartphone affects brain function & a simple way give yourself a massage
|
Read this on Dango.co 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:
Today's issue is brought to you by Pique Life's Sun Goddess Matcha. One of the most nutrient-dense drinks on the planet is green tea matcha. They contain antioxidants and enhance focus and calmness while boosting your energy without the jitters. But not all matcha are created equal, so I turn to Pique Life’s Sun Goddess Matcha. It’s 100% organic and ceremonial grade, and quadruple toxin is screened for impurities. You won’t find another matcha with such strict standards to ensure the ultimate purity for daily drinking. For a limited time, The High Performance Journal readers can get up to 15% off and free shipping for life on Sun Goddess Matcha Plus, Pique offers a 30-day satisfaction guarantee, so you either love it or get your money back!
Hello friend. Writing to you from Hawaii today so this will be a quick one. Something you may not know about me is that I've built a few homes in the past and it's similar to body transformation. That said... Here is your 4 Minute Friday:1. Do this exercise for stronger shouldersSince I've picked up surfing again in Hawaii my shoulders have taken an absolute beating. I started to feel pain and stiffness and this is no bueno if you want to paddle out in the ocean. So I turned to the elbow-on-knee external shoulder rotation exercise. First, our shoulder joints get weak and tight, especially with external rotation when we spend too much time sitting down. This exercise forces those tiny, often-ignored stabilizer muscles (hello, rotator cuff!) to wake up and do their damn job. So yeah, this exercise isn’t just “great.” It’s like the unsung hero of shoulder training, especially if you don’t want to end up in a sling by the time you’re 40. By the way, since doing this for 8 to 15 reps every other day, my shoulder pain has gone away, and they feel stronger than ever. Let's go! 2. How your smartphone affects brain functionI don't know who needs to hear this but keeping our phones around us when working creates something called Brain Drain. Through two experiments, researchers found that even when people resist the temptation to use their phones, their cognitive capacity is reduced simply by the phone’s presence. The idea is that smartphones give us constant access to information and connection, but they also come with a cognitive cost by occupying space in our brains, making it harder to focus on other tasks. The effect is stronger for individuals who are more dependent on their devices. So when you're working keep your smartphone in a place where you can't see it. Even its mere presence can make us dumber and less productive. ❤️ My Favourite Thing This WeekHere's the deal: Your body is feeling tight, but hitting up your local massage therapist just isn't realistic right now. No problem. Enter the tennis ball—your new best friend in the world of DIY body maintenance. Why a tennis ball? It’s like having a free personal masseuse without the awkward small talk. Here's the magic: When you roll a tennis ball under tight muscles—think your back, glutes, or even your feet—it applies pressure to the tissue, helping to release tension and break up those nasty knots. You control the pressure, so you can go as hard or as gentle as your masochistic tendencies allow. Plus, because it’s so portable, you can throw it in your bag and whip it out whenever your body feels like a mess. So yeah, stop overcomplicating things. Grab a tennis ball, start rolling, and thank yourself later. Here's a private video I share with my clients on how you can use a tennis ball on your body: Client of the week - Mark Manson, New York Times Best SellerMark is an author and the best-selling writer of The Subtle Art of Not Giving a F*ck. Before working together he struggled with his diet while crushing his body doing CrossFit workouts. The goal was to get his body fat down to a healthy level, lose the love handles, and boost his energy levels. I'm happy to say we lost 25+ lbs and lowered his body fat from 33% to 18%. His energy levels are up, and he's used his newfound health habits to reach his full potential! The best part? Since getting in shape, his business has grown significantly, and he's created one of the top podcasts in the country. Are you an entrepreneur who wants to lose fat, boost your energy and focus, and get in the best shape of your life? Reply to this email with "RESULTS," and let's chat. One Quote to Finish Your Week StrongWhat if I told you that 10 years from now, your life would be exactly the same? I doubt you’d be happy. So, why are you so afraid of change?
– Karen Salmansohn
10 years from now you'll wish you persevered through the hard times and stuck with the vision. Never give up. Keep going. Have a wonderful week. -Dan Go Founder, Dan Go Fitness Coaching ← if you want to transform your body, check this out
References
|
.png)