Dan Go

Quick 10 minute workout for busy people

Here's how to do it:

1) Prisoner Squat
2) Pushup
3) Single leg hip thrust or glute bridge
4) Mountain Climber
5) Jumping jacks

Do each exercise for 30 seconds. Without resting move to the next one.

Rest 2 min then do for another round. 

Focus more on form &amp; muscle activation than total number of reps.

At the end your heart will be pumping while your lungs &amp; muscles will be burning.

Do this 1-2x a day depending on your schedule.

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10 exercises for people who sit a lot:

1. The crab reach targets your lats and hips while activating your glutes. 

2. The scorpion tail stretches out your lats, hips, and hamstrings. 

3. Child's pose to dynamic cobra helps mobilize your hips and spine. 

4. The downward dog to cobra is a yoga move designed to stretch out your hips, low back, hamstrings, and calves. 

5. The hip swivels work the internal and external rotation of your hips. 

6. The dynamic couch stretch mobilizes your hip flexors. 

7. The knee hug to world's greatest stretch stretches out your hips, glutes, adductors, and upper back. 

8. Passive bar hangs improve shoulder mobility, posture &amp; decompresses the spine 

9. Hip thrusts strengthen the glutes &amp; improve posture. 

10. Elephant walks lengthens your hamstrings and releases your hips. 

Do 6-10 reps of these in the morning, during desk breaks, or before sleeping.

Your body will thank you. 

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A healthy V02 max is the key to living a long life.

One of the best ways to increase V02 max is a method called The Norwegian Protocol.

Here's what it is and how to use it: 

VO₂ max is the maximum amount of oxygen your body can absorb &amp; use during exercise. 

It's a measure of your aerobic fitness levels.

It's also one of the most important biomarkers for longevity.

Having a high VO₂ max is correlated with living a longer life. 

The Norwegian 4x4 protocol is a form of HIIT training &amp; one of the gold standard training methods for increasing VO₂ max.

The key is to do a lot of easy miles &amp; few hard ones to maximize your stimulus to various types of cardiovascular adaptations.

Here's how you do it 👇🏼 

1. Start with a short 5 minute warm-up.
2. Do 4 minutes of sprinting at 85-95% of your max HR
3. Rest for 3 minutes (walking)
4. Repeat this cycle 4x

This takes around 30 minutes, which is less than an aerobic workout &amp; longer than a traditional HIIT workout. 

How often should you do this type of training?

It's been shown to improve VO₂ max in as little as one training per week.

If you want to enhance your results you can incorporate additional sessions as long as your body is fully recovered.

Does it work?

A study involved 50-year-old untrained individuals who used the Norwegian 4x4 method.

After 2 years of training researchers found their hearts “20 years younger” after including the protocol once a week in their training regime.

Source: https://www.utsouthwestern.edu/newsroom/articles/year-2018/exercise-aging-heart.html

Another study compared low intensity, lactate threshold, 15/15 intervals (15 seconds on &amp; 15 off) &amp; the Norwegian protocol.

The types of cardio that increased V02 max the most were the 15/15 intervals (+5.5%) &amp; The Norwegian Protocol (+7.2%)

Source: https://pubmed.ncbi.nlm.nih.gov/17414804/

Important note: This is not medical advice. Read this before trying it out.

If you're a complete beginner do not jump into this program.

This training is brutal &amp; intense. It needs to be worked up to before adding it to your training program.

An effective way to improve your VO₂ max is the Norwegian 4x4 protocol.

It's intense so tread lightly &amp; do your own research.

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Correction to the title:

A healthy VO2 max is A key to living a longer life.

Other keys are body composition, friends, muscle, nutrition, genetics, mindset, and a myriad of other factors.

Getting a massage is one of the best legal performance enhancers on the planet.

But most people don't have the time or money to get one.

It's all good because you can get a massage in the comfort of your home using a few simple, inexpensive tools.

Here's how: 

Benefits of getting a massage

1. Stress Relief and Mental Health
2. Muscle Recovery and Flexibility
3. Enhanced Immune Function
4. Improved Circulation and Lymphatic Drainage
5. Better Posture and Reduced Pain
6. Enhanced Sleep Quality

You'll need a foam roller and a tennis ball to get a great self-massage.

Here's how to do it in the comfort of your own home:

Foot massage

Tool: Tennis ball, lacrosse ball, or golf ball

Roll your foot around the ball and look for areas of sensitivity.

If you find an extra sensitive area, it may be a trigger point.

So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.

Glute massage

Tool: Tennis ball, lacrosse ball, or foam roller

Roll your glute around the tool of choice and look for areas of sensitivity.

If you find an extra sensitive area, it may be a trigger point.

So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.

Upper back massage

Tool: Foam roller or a small ball against a wall.

Roll your upper back around the foam roller horizontally and vertically to look for areas of sensitivity.

When you find an extra sensitive area, it may be a trigger point.

So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.

Lat massage

Tool: Foam roller or a small ball on the floor.

Roll up and down on the foam roller underneath your armpit to look for areas of sensitivity.

When you find an extra sensitive area, it may be a trigger point.

So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.

IT Band massage

Tool: Foam roller

Roll up and down on the foam roller on the outer side of your upper leg to look for areas of sensitivity.

When you find an extra sensitive area, it may be a trigger point.

So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.

Adductor massage

Tool: Foam roller

Roll right and left on the foam roller on the inner side of your upper leg to look for areas of sensitivity.

When you find an extra sensitive area, it may be a trigger point.

So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.

Calf massage

Tool: Foam roller

Roll up and down on the foam roller on the back of your lower leg (calf) to look for areas of sensitivity.

When you find an extra sensitive area, it may be a trigger point.

So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.

Rules for self massage

1. Don't just massage in a straight line. Lean into different angles to find areas of tightness.

2.  Nasal breathing while massaging to get your body into a parasympathetic state.

3. Aim for 30 to 60 seconds for each area of the body.

4. If you do these before a workout, keep it to 30 seconds per body part.

Great times to do massage is before a workout, between desk sessions, and right before you go to sleep.

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5 exercises to reverse the effects of sitting:

1. Couch stretch x 30-60 secs
2. Bird Dogs x 6-10 reps
3. McGill crunch x 6-10 reps
4. Side planks x 6-10 reps
5. Glute bridge holds x 6-10 reps

Do these in the morning, on desk breaks, or at night and your body will thank you. 

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8 exercises that should be mandatory for people who sit at desks: 

When you sit for long periods:

1. Your shoulder blades hunch over
2. Your chest caves in
3. Your hip flexors tighten
4. Your glutes start to weaken

This can cause pain down the lower body & lead to poor posture over time.

Become a high performance desk worker using these 8 exercises 👇🏼

1. The Dynamic Couch Stretch

This stretch opens up the hips &amp; this relieves tightness in your low back &amp; hips.

Beginners would go in &amp; out of this stretch for 30 to 60 seconds.

Intermediates hold this for 30 to 60 seconds with your foot &amp; shin lined up on a wall. 

2. The Facepull

Facepulls work the rear delts, rhomboid &amp; upper back, which pull your shoulder blades back so you can stand tall.

Aim for 2-3 sets a week with 12-15 reps with a resistance band or cable machine. 

3. Dead Hangs

Bar hangs are great for improving shoulder mobility &amp; posture.

They also stretch your lats &amp; chest muscles, improve grip strength &amp; decompress your spine.

Beginners aim for 30 seconds using a support. Intermediates aim for 60 seconds. Advanced aim for 2 minutes. 

4. Hip thrusts

Hip thrusts strengthen your glutes, which will cause you to stand straighter &amp; improve posture.

Do this with your bodyweight, dumbbells, or a barbell. 

Aim for 2 to 3 sets a week using 8 to 15 reps. 

5-7. The McGill Big 3

The McGill Big 3 Core consists of the Bird Dog, Side Plank & McGill crunch.

They improve core & glute stabilization all of which can help prevent low back pain & improve posture.

When you do these make sure to push your abs out to brace them & squeeze your glutes to get the most out of these.

Aim for 6 reps for each exercise.

8. Walking

Motion is lotion. Walking helps engage the muscles &amp; ligaments around the lower back.

It also relieves synovial fluid into the joints allowing for more lubrication.

Aim for 20-30 minutes a day. 

The average desk worker sits for 6 hours a day.

Use these exercises to combat the nasty effects of sitting. Your body will thank you.

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Strongs lungs lead to a longer life.

But 99% don't know how to improve lung health.

Here are 5 powerful methods to build stronger lungs:

1. Max Heart Rate Cardio

This is heavy lifting for your lungs.

A max heart rate cardio session is any activity that pushes your heart rate to the upper limits.

Example: Tabatas on a bike (8 rounds of 20 sec all out effort w/10 sec rest)

Do at least 4-15 minutes a week.

2. Zone 2 cardio

This is a form of cardio where you're going just above the intensity of being able to have a conversation.

Example:

Beginners - 30 minute hike
Intermediate - 30 minute light jog or bike

Aim to do 150 to 180 minutes a week of this type of cardio.

3. Circuit Training

You do a set of exercises for reps without resting in a circuit like fashion.

Example: 

10 minute density circuits 8 reps each of squats, pushups &amp; a light jog. Rotate these without rest for 10 minutes total.

Do this when you're strapped for time.

4. Nasal breathing

Breathing through your nose is an efficient way of getting oxygen into your body.

It filters out foreign particles &amp; moisturizes the air your breathe in.

While doing the cardio mentioned above try keeping the breathing to the nose to improve lung capacity.

5. Fix your posture

The lungs will only take up the room you make for them.

Bring your shoulder blades back, put the tongue at the roof of the mouth &amp; lift your chest.

Do this while sitting or standing to give your lungs the room needed to breathe deeply.

Between the ages of 30-50 we lose up to 15% of our lung capacity. By age 80, we lose up to 30%.

The older we get the more we lose lung capacity.

When lung capacity decreases your risk of heart failure increases.

Use these 5 exercises to make your lungs healthier.

TLDR

1. Max Heart Rate Cardio
2. Zone 2 cardio
3. Diaphragmatic breathing
4. Breathe through your nose
5. Improve your posture

I should add that not smoking &amp; getting to a healthy body fat % will also improve your lungs but those are obvious so I left them out.

Having better lungs means your gets to heart work less, which can help you live longer. 

Now you have 5 powerful ways to increase lung capacity.

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The human body is the most advanced machine on the planet.

But there are some things you had no idea it could do.

Here are 20 weird facts about the human body that will blow your mind (#17 is crazy): 

1. Humans share about 60% of their DNA with bananas.

2. The strongest muscle in the human body, relative to its size, is the tongue.

3. The human body can survive for weeks without food but only a few days without water. 

4. The human brain is approximately 75% water.

5. The human heart can create enough pressure to squirt blood up to 30 feet (9 meters).

6. Fingernails grow faster than toenails, and they grow faster on your dominant hand.

7. Your taste buds are replaced every 10 to 14 days. 

8. The body generates its own electricity, which is essential for things like muscle contractions, nerve signaling &amp; heart function.

9. Sneezing can travel at speeds of up to 100 miles per hour.

10. Your body produces an estimated 25 million new cells every second. 

11. Your eyes are capable of processing 36,000 pieces of information per hour.

12. Your stomach lining regenerates its cells every few days to avoid digesting itself.

13. Your body produces about 1 to 1.5 quarts (0.95 to 1.4 liters) of saliva per day. 

14. The human body has 60,000 miles of blood vessels, which the distance of going around the world over 2x.

15. The cornea in your eye is the only part of your body without a blood supply; it gets oxygen directly from the air.

16. Your bones are composed of about 31% water. 

17. The acid in your stomach is strong enough to dissolve razor blades, but it won't harm your stomach lining because it produces a mucus lining to protect itself.

18. The average person sheds about 40 pounds (18 kilograms) of skin in a lifetime. 

19. You have a bone in your eyeball called the orbital floor. If your eye gets hit it breaks to release the pressure from impact to save your eye.

20. The human nose can remember around 50,000 different scents. 

Bonus fact #1 - Your pinky is the strongest finger on your hand accounting for 33% of grip strength.

Bonus fact #2 - If you drink nothing but purple Gatorade for 3 days your poo turns blue. 

The human body is the most advanced machine on the planet.

It's doing everything it can to help you live. Please return the favor by maintaining it &amp; keeping it healthy.

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5 exercises that should be mandatory for people who sit at desks: 

Dangers of sitting for too long

· Heart disease
· Low back pain
· Type 2 diabetes
· Neck &amp; shoulder pain
· Having a croissant-like posture

And increased risk of all-cause mortality.

These 5 exercises should be mandatory for people who sit at desks 👇

1. The World's Greatest Stretch

This move does 3 things at once:

The 1st move mobilizes your hips &amp; glutes.

The 2nd move activates your T-spine.

The final move mobilizes your hamstrings &amp; calves.

This is literally the best bang-for-buck exercise on the planet. 

2. The Couch stretch

When you sit for long periods of time your hip flexors get tight, which can lead to pain down the low back &amp; legs.

The couch stretch opens up your hips as well as your quadriceps leading to more mobility in your lower body. 

3. Passive Bar Hangs

Slouching puts pressure on your upper back, which can lead to poor posture &amp; weaker shoulders

Bar hangs do 4 things:

1) Improve posture
2) Decompress the spine
3) Improve shoulder health
4) Increase grip strength

Aim to get 1-2 minutes of these a day. 

4. Face-pulls

This exercise improves you posture &amp; shoulder health by working the tiny muscles in the upper back.

Use a band or a cable machine. Pull the rope against you towards your forehead. Keep your elbows high, and rotate your forearms up.

Aim for 12-15 reps. 

5. Walking

Getting 4000 steps has shown to reduce all cause mortality by a 50%.

Walking stimulates BDNF, which is like miracle gro for your brain.

Walking boosts creativity while reducing your stress levels.

You can solve a ton of problems by going outside &amp; taking a walk. 

Bonus: Backwards Walking

Sitting for long periods cause your leg muscles &amp; tendons to stiffen leading to pain.

Backwards walking protects your knees &amp; can also help in strengthening your low back by engaging your anterior tibialis, glutes &amp; muscles in your foot &amp; ankle. 

If you sit for long periods you have to do the maintenance to keep yourself working properly.

Add these to your strength training &amp; cardio routines. 

Your body will thank you.

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If you buy supplements off of Amazon, you need to read this: 

One of the biggest problems Amazon has is counterfeit products, specifically supplements.

Increased reports of fake vitamins, protein powders, and other health products being sold on the platform have surged in recent years. 

Why is this happening? A major culprit is Amazon's commingled inventory system.

This means products from different sellers, whether they be authentic or not, are pooled together in the same bins at Amazon warehouses. 

This means that if you order a supplement for Amazon, you might think you're getting it from your chosen seller. 

But with co-mingled inventory, Amazon ships whichever unit is closest regardless of which seller provided it. 

This is serious shit. 

Counterfeit supplements have been found to contain everything from harmless fillers like rice and flour to dangerous substances, sometimes including undeclared pharmaceuticals, allergens and heavy metals. 

Brands like Now Foods and Fungi Perfecta have discovered multiple counterfeit versions of their supplements sold on Amazon, sometimes by dozens of different storefronts.

Some fakes even tested positive for drugs like Viagra. 

For us consumers, this means that you can't always trust the label or the seller rating you see on Amazon.

Even products that say "sold by Amazon" can be affected if commingled inventory is used.

To fight this, Amazon has introduced product programs like Project Zero and product serialization to help brands fight counterfeits.

Sellers can opt out of commingled inventory by using Amazon-specific barcodes, but many products are still at risk. 

The best way to get around this? Buy direct from the seller.

Until Amazon fully addresses the risk of commingled inventory counterfeit supplements will always remain a threat.

Also, always check for third-party testing and be wary of deals that seem to be too good to be true.

I hate to be the bearer of bad news, but it's better that you hear this now instead of blindly ordering your next supplement off of Amazon.

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One more thing to add is that if this is happening to supplements, you can be damn sure that this is happening to other items that Amazon sells as well.

Stay safe out there and make sure that you are buying from the actual seller's account or from the seller themselves.