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The High Performance Journal

4 Minute Fridays: The Top 3 Mental Tricks To Better Lifting, The Best Way To Clean Your Fruits & The Ideal Week For Work/Life Balance

4 minute fridays Apr 19, 2024

Read time: 3.8 minutes

Welcome to 4 Minute Fridays, my weekly newsletter where I reveal cutting-edge tips to optimize your health and body.


What's In Store For Today:

  • The top 3 evidence-based mental hacks for lifting
  • The best way to clean your fruits
  • If you're struggling with work-life balance try the Ideal Week Exercise 

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The other day, I woke up in my bed.

I got up, saw my family, and right when I saw them I said,

"Good morning. It's a great day!"

This has been something I've been doing for the past few weeks and while it may sound a bit woo-woo it kinda works.

Something I realize is that our brains are goal-driven machines.

While some people have brains that set goals for things they don't want others are intentional by setting goals for things they do.

I've found that a simple statement like, "It's a great day!" sets the mind in motion to prove it right.

Whether it be placebo or not I just seem to have great days.

This doesn't mean that only good things happen to me though. Problems pop up now and then just like everyone else.

What it does mean is that I'm able to perceive reality in a way that serves me.

So regardless of what happens, I can spin it in a way that makes it favorable to my goals.

Like I said in the previous article: Reality is malleable.

Our environment is not reality. Our perception of our environment is reality.

If this is true (which I know it is) then we can shape our reality to be whatever we want it to be.

So why not make reality serve us?

That being said...

Here Is Your 4 Minute Friday:


1. How To Use Your Mind To Lift Heavier

Your mind is the greatest tool to become stronger in the gym and science is starting to prove it.

A meta-analysis reviewed 27 studies to find out the best way to use your mind to lift weights (1).

They found 3 mental strategies to work the best:

  1. Arousal strategy - Looking at photos or videos that can sexually arouse you before lifting can increase your strength output (2).
  2. Motivational self-talk - Talking to yourself in a positive manner or, in other words, hyping yourself up can also improve your strength output. This is what you see powerlifters doing before attempting a big lift.
  3. Stimulus imagery - Visualizing or mentally rehearsing a lift before it happens can improve your ability to perform it.

I've found that using methods 2+3 are great method to improve my ability to lift a heavy weight.

Don't get me started on #1 😂

2. The Best Way To Clean Your Fruits

Something you may not know when you buy fruit from the grocery store is they are usually ridden with pesticides and microorganisms.

Most people think a simple wash under water will do the trick but unfortunately, it isn't enough.

The best way might be to use baking soda (3).

Here's how:

  1. Rinse your fruit
  2. Soaking in 1 cup distilled white vinegar + 3 cups filtered water (at least 10 min) – the vinegar’s acidity helps remove microorganisms and some pesticides, but not all.
  3. Add baking soda (2 tsp) to form CO2 bubbles. Some people directly combine baking soda before soaking in vinegar which instantly neutralizes the acid/base solution, essentially making water and CO2 bubbles. This doesn’t really help as much (apart from the bubbles which can help push dirt out).
  4. Let it bubble for a few minutes and then rinse with water.
  5. Drain and dry fruit before storing in a container in the refrigerator.

This process has been shown to help fruits last longer while preventing mold.

Note: This was borrowed from the IG page of @doctortim.md. You can check out his full video by clicking here.

3. The Ideal Week Method For Improved Work-life Balance

If you're struggling with work-life balance or find it difficult to approach your week with intention try the Ideal Week Method.

Here's how to do it:

  1. Create a new calendar on Google or wherever you store your schedule.
  2. Create a template of what your ideal week would look like.
  3. Put in things like the time you're waking up, going to sleep, working, commuting, spending time with family, exercising, socializing, playing video games, and anything else you'd deem as ideal for yourself.

Once you've created that ideal week you want to keep on comparing your current week to the ideal one and figure out what you can do to bridge the gap.

Not every week will be ideal but bringing a sense of intention will go a long way to creating a fulfilling week.

Do this enough times and you end up creating an ideal year for yourself.

Try it out and let me know how it goes!

Client Of The Week - Sandy, Entrepreneur

Sandy is an entrepreneur who struggled with a busy travel schedule, inconsistent workouts, and poor nutrition.

In 12 weeks we dropped 21 lbs while navigating her travel schedule. Due to the changes we made to her eating habits she was experiencing 2x more energy levels than before.

Here's how we did it:

  • She traveled a lot during the week so we focused on eating meals on a schedule according to her time zone. This helped her manage her hunger regardless of where she was in the world.
  • We did 30-minute full body strength circuits 4-5x a week. She loved working out so this was no issue.
  • We changed our mindset from following a diet to creating a lifestyle. This got her out of the "on or off" mentality when it came to eating for her body.

The best part was that Sandy was coachable and loved the process more than the outcome. Great job Sandy!

Are you an entrepreneur who wants to drop the fat, gain muscle, and boost energy? Click this link to apply for our coaching program. 

One Quote To Finish Your Week Strong


“You either step forward into growth or step backward into safety”
- Abraham Maslow


In life, we'll be presented with choices to either grow or stay comfortable. Unfortunately, there is no comfort when it comes to growth.

Growth or safety is always a choice. Choose wisely.

Have a great weekend!

- Dan


When you're ready, here are 3 ways I can help:

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2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

3. Promote yourself to 255,000+ subscribers​ by sponsoring this newsletter.



References:

  1. Strength and Conditioning Journal ():10.1519/SSC.0000000000000830, January 1, 2024. | DOI: 10.1519/SSC.0000000000000830
  2. Please do not do this one in public spaces.
  3. Yang T, Doherty J, Zhao B, Kinchla AJ, Clark JM, He L. Effectiveness of Commercial and Homemade Washing Agents in Removing Pesticide Residues on and in Apples. J Agric Food Chem. 2017 Nov 8;65(44):9744-9752. doi: 10.1021/acs.jafc.7b03118. Epub 2017 Oct 25. PMID: 29067814.

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