Your 4-Minute Friday
On Building Muscle, Snacks, Sleep, And Smiles…
1. My Go-To 30-Minute Muscle Building Template:
You don’t need to train 5 days/week for 2 hours to build muscle. This template has been my go-to since we’ve had Laila. Following this template, you can crush workouts AND achieve your goals without sacrificing time in your family life.
1a) Squat variation: 3x5
1b) Row variation: 3x15-20
2a) Hinge variation: 3x5
2b) Press variation: 3x8-12
3a) Tricep/Shoulder isolation: 3x AMRAP (as many reps as possible)
3b) Bicep isolation: 3x AMRAP
Pick movements that you are proficient with, and pick weights that challenge you for the given rep ranges. Rest 30-60 seconds between exercises and 60-90 seconds between sets. When it gets easier, increase weight or add reps.
Here is an example of what this looks like.
2. The Only Snack You Should Be Consuming:
Snacking can be one of the biggest nutritional downfalls, but today I'm going to introduce you to a snack that you can never have too much of... That's right, these are "Movement Snacks." These "movement snacks" are short, quick bouts of activity that you can EASILY incorporate into your daily routine.
As a busy dad, I love this idea. I've found it extremely useful for myself and for many of the dads I work with. From improving energy levels, increasing focus and productivity, reducing stress, and actually contributing to results - these movement snacks are a low-hanging fruit that every dad should incorporate into their routine.
5 Types of Movement Snacks:
Desk or floor stretching
Stair climbing or walking
Ripping through a couple 5-10 rounds of 10 push ups and 10 squats
If you've got weights or bands at home, do a few sets of bicep curls
A core circuit like planks, sit ups, and oblique twist
4 Ways To Incorporate Movement Snacks:
Set reminders on your phone or computer to take short breaks every 90 minutes
Use breaks between work tasks to stand up and move
Trade chips for movement snacks during TV commercial breaks - a healthier alternative
Encourage coworkers/friends to join you in quick snacking session
3. Drink This Every Night For Better Sleep:
With a 5-month old baby at home, getting 8 hours of uninterrupted sleep is no longer in the cards. When I’m not getting the quantity of sleep, I make sure that my quality of sleep is solid.
Peak Sleep has a blend of functional mushrooms, magnesium, palmitoylethanolamide, and 5-htp. This isn’t chemistry class, but this blend has ingredients that can reduce stress, calm your mind, help you fall asleep faster, and have you waking up feeling refreshed.
I mix Peak Sleep with about 6 ounces of warm water and a little bit of cinnamon 🤌🏻 Consume 30 minutes before bed and now Laila isn’t the only one sleeping like a baby.
4. The Easiest Way To Make Your Person Smile:
“The Love Note”
Starting today, make this is a habit. You’re going to write a short, quick note to your wife, significant other, or kids. This isn’t a love story or a novel. It’s a small impactful way to build your connection, show appreciation and gratitude, and make someone who you care about smile. Write your note at night or in the morning before your person wakes up and leave it next to the coffee pot for them to see.
Example to my wife: Good morning boo. Your butt looks great today, I can’t wait to squeeze it later.
5. One Quote To Finish Your Week Strong:
“Being unhealthy is painful, being healthy is painful. Having no relationships is painful, having relationships is painful. Being lazy is painful, working really hard is painful. It’s just different flavors of pain. So you might as well pick the flavors of pain that are gonna help you and give you a better set of life.” - Mark Manson, Author
As I get older, this becomes more and more apparent. It’s hard waking up early to workout. It’s hard to plan meals, prep food, and make healthy choices. The alternative is even harder… feeling like crap, being sick, or not being strong enough to perform certain activities with your kids. It’s hard to work on your relationship, build intimacy, and continue to grow your connection. It’s even harder to live unhappy, have no intimacy, and let your relationship wither away.
There are two sides of the pain spectrum. Think about which side of the spectrum you’re going to be on.
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It was great hanging with ya today, now go dominate your weekend 💪🏻
- Matt
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When you’re ready, here are 3 more ways I can help you:
1) Ask me a question about your #1 fitness struggle. Just hit reply to this email. I read every email I get. (And yes, it's actually me answering!)
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