4 Minute Fridays

By Dan Go

If there was one athlete in the world that I am enamored by it's gotta be Shohei Ohtani.

I'm not even a baseball fan but what he's doing in the sport is something to watch. He's the first person since Babe Ruth to be both a hitter and pitcher and to do both on an elite level.

I can't stop watching this recent video that came out of him going up against the best hitter in baseball Mike Trout to decide the winner of the World Baseball Championship.

While his talent fascinates me what I'm more in awe of is his vision and work ethic. Here's a list he wrote in high school of the things he wanted to accomplish. See age 27 😮

This didn't happen by accident either. He used a long-forgotten goal-setting method called the Harada Method. It is a process that's been used by athletes and fortune 500 companies to turn visions into realities.

I'll be doing a thread on this on twitter pretty soon and will be sure to share it here when it's done.

I believe that everything is possible for you and I if we put our minds to it.

We can make anything a reality in this world if believe in it, make a plan and take massive action.

Here is your 4-Minute Friday:

How to Become a Better Human

1. The Benefits Of Walking Backwards

As I'm getting older I'm doing more walking backwards.

The reason I'm doing this is because almost every human on the planet is over-indexed on moving forward but not proficient enough at moving backwards.

When we walk backwards we are working on our deceleration muscles as well as our posterior chain, resulting in strengthening of the knee in efforts to bulletproof the knee joint itself.

It has also been shown to have positive effects on those who have complained about knee pain and discomfort while improving posture, stability, and balance.

To get started find yourself a field where you have ample space. Keep your head and chest upright while reaching back with your big toe for each step, rolling through the foot from toe to heel.

Here's a video of myself doing a loaded backwards walk. I would not do this until you've practiced backwards walking and have the strength to load your body.

As we get older our knees are prone to breaking down.

I’ve been doing this exercise to bulletproof my knees & it’s a game changer.

It’s low impact & helps you get stronger & build endurance in your patellar tendon.

H/T to @kneeovertoesguy for adding this to my workout arsenal. pic.twitter.com/nQrirN2FqL

— Dan Go (@FitFounder) June 5, 2022

2. Add A Tax On Food Label Calories

Anytime you look at a food label to see their calories make sure to add at least 10-20% extra on top of what they state.

The FDA allows for an extra 20% of calories to be added to the original label, which is why we can't necessarily trust what a food label tells us.

That's why best to add a tax to it to ensure you're taking in the right amount.

3. Music For Better Productivity

Something I've been working on for the past few years has been greater concentration and less task-switching.

As Cal Newport says in his book, Deep work:

One thing that has helped me become more focused and productive has been listening to Binaural beats while working.

Binaural beats are a perception of sound created by your brain. If you listen to two tones, each at a different frequency and each in a different ear, your brain creates an additional tone you can hear. That third tone is called a binaural beat.

Different frequencies can lead to different effects such as productivity, relaxation, learning, etc..

Find the right frequency for the activity you're doing and you're optimizing your brain for that task.

A great tool I've been using for binaural beats has been Brain.Fm and there are a few on Spotify that you can find that are at no cost.

If you have trouble concentrating on a task try using binaural beats. Might help you as it has me.

Client of the week - Suzy, Vice President

Suzy is a VP who wanted to trim down, boost energy, and get into her best shape.

In 12 weeks she lost 24 pounds, elevated her energy levels, and has gotten into her lowest weight since college while doing it all in her 50's.

Our big focus was to get her off the cardio sessions and into strength training. This helped her build muscle while using our Easy Eating Nutrition system to drop the weight and inches off her body.

Along with providing massive accountability she's now in her best shape since college and feeling more confident in her own skin.

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

The most important part that needs to be strengthened is the 6 inches of space between your ears. Along with changing the body make sure you're changing the mind.

- Dan

PLUS whenever you’re ready, here 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 by the summer? Apply for one-on-one coaching here.​
2. Join the waitlist to get first access (and a sweet discount) to my Lean Body 90 course coming out in early spring by clicking here.