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Dan Go

@FitFounder

May 30, 2023 • 11 tweets • 4 min read • Read on X

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This 3 minute neck drill will change your life:

The neck is one of the most important parts of your body.

It moves & protects your head while improving overall mobility but it gets stiff after sitting for long periods of time.

This mobility sequence is only 3 minutes.

Do this consistently & it can change your life:

Looking left & right

Push the shoulder blades back then rotate the neck from side to side.

Try to turn your neck until it feels uncomfortable in a stretching type of way.

Do not turn the head so far that the neck snaps or hurts.

Do this for 15 seconds.

Looking up and down

Place two hands on the chest to focus on your neck.

Then, lift your head up to isolate the muscles & ligaments in the neck.

Next, look down.

Do this for 15 seconds.

Lateral neck stretches

Keep your hands on the chest to isolate the neck, then tilt your head by reaching your ear up.

Return the neck to a neutral position & do the same thing on the other side.

Do this for 15 seconds.

Cell phone stretch

Start by sucking in the chin back to make a double chin.

Then move the neck forward again.

Keep doing this motion to increase the forward & backward mobility of the neck.

Do this for 15 seconds.

Janet Jacksons

Start by keeping the eyes looking straight then slide the neck from side to side while keeping your head level.

Use a mirror to see how far you can slide the neck from side to side with the head level.

Do this for 15 seconds.

3 minute healthy neck mobility flow

1) Looking left & right
2) Looking up & down
3) Lateral neck stretch
4) Cell phone stretch
5) Janet jackson

While doing these keep your tongue at the roof of the mouth for proper posture.

@FitFounder

One of the most under looked parts of your body that doesn't get enough attention is your neck.

Use these stretches to keep it healthy & pain free.

If you liked this follow me @FitFounder

RT the tweet below to share this thread with your friends:

https://twitter.com/fitfounder/status/1663531531107815424

Ps. If you liked this thread you'll like my newsletter.

Every week I give tips on how optimize your health and body.

Join 93,000+ subscribers here:

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Here's another stretch that might help:

The Neck Car (controlled articular rotation)

Stand with a tall spine. Rotate the sides of your neck using the instructions in the video.

Start with 3 reps per side.

Your neck & posture will thank you for doing this.

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More from @FitFounder

Dan Go

@FitFounder

Nov 15

I'm about to turn 46.

Here are 33 micro-habits that have quietly changed my life:

1. Drinking water before coffee. When we wake up, we naturally produce cortisol. We are also dehydrated. We don't need to mainline caffeine. We need water.

2. Brushing + flossing my teeth in the shower. I have trouble with flossing, so combining both makes it more likely to happen.

3. Wearing blue light blockers at night. This helps me block blue light, which in turn improves the quality of my sleep.

4. Walking using an under-the-desk treadmill. This helps me get my steps in while I'm in meetings or doing work.

5. Before I leave my desk for the day, I raise my table and put the treadmill underneath. This forces me to take steps in the morning.

Read 20 tweets

Dan Go

@FitFounder

Nov 11

If you want to lose 20+ pounds of fat while adding muscle by the end of this year, copy this:

This is the exact protocol we use to help our client Jay:

- Lose over 30 pounds of fat
- Gained 3 pounds of lean mass
- Reduced his visceral fat by 75%

All in just 90 days. If he can do it, you can too.

1. Stop drinking alcohol

Every drink slows recovery, disrupts sleep, dehydrates you, and blunts muscle growth.

It also spikes empty calories that stall fat loss while increasing your chances of gaining visceral fat.

Alcohol makes everything harder. Best to get rid of it.

Read 10 tweets

Dan Go

@FitFounder

Nov 8

I'm 45.

Here are 8 things no one tells you about working out as you get older:

1. Recovery slows down

After you hit 40, the same session you did in your 20s can leave you sore for days.

You will find that your muscles, tendons & nervous system might need longer.

Now you need to prioritize rest as much as training.

2. Sleep is the #1 performance enhancer

As you get older, you start to run into more circadian dysfunction.

At this point, sleep has to be the priority because growth hormone, recovery, and fat loss all tank without it.

Train hard but sleep harder.

Read 10 tweets

Dan Go

@FitFounder

Nov 4

If I woke up 20 pounds overweight and wanted to lose it all by the end of this year, this is EXACTLY what I'd do:

1. Eliminate alcohol. When you drink, your body prioritizes burning it first. Trying to burn fat while drinking alcohol is playing the game on hard mode.

2. Multiply your bodyweight by 12. That will be your daily calorie intake.

3. Multiply your bodyweight by .8. That will be the daily grams of protein you need to eat to maintain/build muscle while burning fat.

4. To keep it easy, focus on hitting your calories and protein.

5. Set the right meal schedule:

- Last meal 3 to 5 hours before bed
- First meal 1-2 hours upon waking
- Second meal between them

6. Eat a breakfast containing 40g of protein to regulate hunger and appetite at night while building muscle.

Read 10 tweets

Dan Go

@FitFounder

Nov 1

One of the healthiest breads on the planet is sourdough.

It's not just bread. It's a gut-boosting, blood sugar-regulating superfood disguised as a carb.

Here are 6 reasons why you should be eating more sourdough bread:

Btw, sourdough is different because it's baked the old school way.

The dough ferments for hours (sometimes days), letting live cultures break down gluten, carbs, and anti-nutrients.

While modern bread is usually rushed, sourdough is patiently crafted, which has a tremendous impact on your health.

1. It's easier to digest

During fermentation, enzymes break down much of the gluten & complex starches.

That’s why many people who struggle with regular bread can eat sourdough without the bloating, heaviness, or gut issues.

Read 10 tweets

Dan Go

@FitFounder

Oct 25

One of the most dangerous types of fat in the world is Visceral fat.

It wraps around your organs, bloats your belly, and is a silent killer.

Here’s a workout you can do to eliminate it from your body once and for all 👇

Why is visceral fat so dangerous?

· Increases inflammation
· Raises heart disease & diabetes risk
· Shrinks brain regions tied to memory & focus
· Disrupts hormones & appetite

This is the real belly fat that shortens lifespan.

But here’s the good news: it’s reversible.

The 3 best workouts proven to melt visceral fat:

1. High-Frequency Strength Training
2. Moderate-Intensity Walking
3. High-Intensity Cardio (HIIT)

Each attack fat from a different angle, and together, they form the world’s most effective workout system to delete visceral fat.

Read 8 tweets

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