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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.

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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

May 6

I surveyed over 1000+ people who stay under 15% body fat.

Here are 10 things they do to stay lean all year round:

1. No alcohol

Lean people either drink zero alcohol or they treat it as a rare occasion.

And for good reason. Alcohol spikes your appetite, adds empty calories, and delays fat loss by days.

If you want to stay lean, alcohol is the first thing to cut.

2. 10,000+ steps a day.

Movement is baked into the lives of lean people.

10K steps per day seems to be the average of all the people that I've surveyed.

Also, some people who naturally keep themselves lean have a habit of fidgeting or micro-movements.

Read 14 tweets

Dan Go

@FitFounder

Apr 26

This is Mike Fremont.

He's a 102 year old who holds multiple world records in the marathon, half marathon & canoeing.

He's also beat cancer and cured arthritis using a special type of diet.

Here are his secrets to living to 100:

Lesson #1 - His diet

At the age of 69, Mike was diagnosed with cancer & told he had 3 months to live.

He said screw that & read the Cancer Prevention Diet where he switched to a whole food plant based diet.

After 2.5 years doctors found no metastases in his body.

A normal day of eating for Mike:

Breakfast - Oatmeal, syrup & blueberries
Lunch - Beans
Dinner - Broccoli flowers with ketchup for taste

He cites his diet as one of the keys to his longevity.

Read 14 tweets

Dan Go

@FitFounder

Apr 22

8 powerful eating cheat codes for faster fat loss you won't hear from your nutritionist or personal trainer:

1. Don't double carb

Avoid having 2 or more carb sources (like bread & pasta) in a meal.

Excess carb intake raises insulin and adds unnecessary calories to your body.

2. Use the 20 minute rule

After each meal is done, wait at least 20 minutes before putting another food in your body.

It takes it takes time for your stomach to signal to your brain that you are full.

So get busy, do something else and avoid stuffing your face after a meal.

3. Eat an apple after a meal

If you do feel hungry or unsatisfied after a meal eat an apple.

Apples are nature's appetite suppressant.

They're high in water and fiber while containing pectin, which slows digestion and increases fullness.

Read 11 tweets

Dan Go

@FitFounder

Apr 19

Fitness cheat codes I know at 45 that I wish I knew at 25:

1. Take 5 grams of creatine for the muscles. Take 10-15 grams of creatine for the brain.

2. The best type of cardio to increase V02 max live longer is the Norwegian 4x4. It's been shown to reduce the age of the heart by 20 years and increase lifespan.

3. A good signal of living longer is the ability to carry your bodyweight for a 1 minute and hang for 2 minutes.

4. Before a workout, do a short 6-minute mobility routine to improve movement capacity, joint health, and prep your body for the workout ahead.

5. You can become stronger by watching something "arousing" before a lift. It's been shown to increase strength by 2% to 8%.

Read 13 tweets

Dan Go

@FitFounder

Apr 15

The 5 most overrated exercises on the planet (and what to do instead):

1. Burpees

These are high effort, low return.

They spike heart rate but do little for real strength or fat loss.

They also put your low back in a compromised position while being done to failure. Avoid.

What to do instead? Jump rope.

Jump rope torches calories, improves coordination, and builds cardio faster—with less joint stress than burpees.

It's efficient, fun, and also supports your lymph node system.

2. Unstable surface training

This is overrrated because it trains balance, not strength.

It reduces force output—meaning you build less muscle and power.

Unless you're a hockey player, high level athlete or rehabbing your ankle this has poor carry over to real-life.

Read 12 tweets

Dan Go

@FitFounder

Apr 12

Fat loss hacks I know at 45 that I wish I knew at 25:

1. Eat similar meals every single day. This makes eating simple, removes decision making, and helps you hit your macros and calories consistently.

2. Avoid eating things out of a bag as this can cause overeating. Instead, put your portion on a plate and put the bag away.

3. Get an under-the-desk treadmill. Do walking zoom meetings, watch videos, or read. This will easily add at least 5,000 to 10,000 extra steps per day without even thinking about it.

4. Chew your food until it becomes liquid. This improves digestion and increases your feelings of fullness.

Read 13 tweets

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