Guest Blog Post by: Dan “The Fatloss Ninja” Go

What’s up my friend.  My name is Dan and today I want to share with you a KICKASS pre workout routine that’ll instantly boost your results in the gym.

But, before that I wanna let you in on a little secret about our mutual friend Travis…

And that secret is that he is more badass in real life than he is on his videos.

crossfit workout
My Boys: Alpha, Rob King, and Ninja Dan

The above picture was taken after a SICK TWISTED workout we did in San Diego while at this Crossfit gym and the dude went into a freak mode only beasts can go into.

He calls it “110% H.A.M.” and I know YOU know about it…

Anyhoo, what you probably know already is that the Warm Up before a workout is one of the most overlooked aspects of a persons routine.

It’s a damn shame because the few minutes before your workout is the PERFECT time to be able to increase your strength, speed, power, flexibility, endurance and energy.

It’s also the IDEAL time to heal old injuries and bulletproof your body from new ones.

Most people who hit the gym disregard them as useless and they do either one of three things:

  1. They skip out on it entirely.
  2. They do a half ass job on it.
  3. They do the wrong warm ups.

I’m pretty sure if you go to your local big box gym you’ll see a bunch of them doing useless calisthenics, static stretching and some “light” jogging on a treadmill.


Well today we are going to change all of that.

Today I want to show you the PERFECT pre workout routine to do right before your workouts that will be faster than the time it takes to get a coffee at Starbucks.

The sequence is called The Peak Performance Formula.

When it’s used before any physical activity it boosts all aspects of human performance and will make you completely impervious to injuries.

The best part about it is… it only takes under 6 minutes to complete.

So take out your notebook and a pen because no matter where you are starting from, we are about to share some cool hacks to boost your current body and make you feel 10 years younger.

Peak Performance Step #1 Utilize the POWER Of Self Myofascial Release (SMR) & Massage Your Body Yo!

Self Myofascial Release is the process of massaging yourself using either a foam roller or lacrosse ball and it is by far the best way to heal your poorly functioning fascial tissue.

The best part is that you don’t need to pay a massage therapist $60 a session and up to do it.

In fact many of my clients do not feel the need to pay for massage therapists after applying the SMR techniques in the Peak Performance Formula.

The beauty of it is that can do SMR in the comfort in your own home or in the gym and it will help heal your old injuries, prevent any new ones and increase your body’s ability to lift, move, run, throw and jump.

SMR smoothes out the dysfunction in your fascial tissue so your muscles are always working at it’s best peak efficiency all day long.

When you apply SMR to your body right before any physical activity you are essentially fixing your current fascial issues, healing old adhesions and dysfunctions in the muscle and creating an environment were your body operates at its BEST.

When this happens you actually have MORE strength, speed, flexibility and power because your muscles will fire off in the way it was meant to.

You’ll also experience MORE energy than ever before because your body will be moving more efficiently FREE of any dysfunction in your muscle tissue.

For an idea of how to massage your body with one of the BEST tools out there: a Lacrosse Ball

Click on the video below and find out 3 massages to enhance your body’s performance:

Peak Performance Step #2 – Do a Neuromuscular Activator

A Neuromuscular Activator (NMA’s) is a type of warm up raises your core body temperature, wakes up your nervous system and gets your entire body prepared for any type of stress you place upon it.

Think of this type of warm up program like a “shot of espresso” but for your body.

Obviously you are aware that your body has a nervous system and after a long period of rest your nervous system needs to do certain exercises to “wake it up”.

NMA type exercises do a great job of turning on the switch for your body energizing it for the task you place in front of it.

NMA’s do another job for your body: Lubrication of your joints.

NMA’s release something into your body called synovial fluids that lubricate your joints and make them more pliable for your workouts.

You’ll notice that the warmer you hit a workout you (and your joints) will be more “ready” for the task.

NMA type of warm ups consist of full body movements that warm up, lubricate and wake up your body so that it is ready to operate at peak efficiency and the BEST part about them is that they only take 40 seconds to complete.

This is the second principle of the Peak Performance Formula and a key aspect in getting your body to perform at its best before any physical situation.

Peak Performance Step #3 Do Dynamic Mobility Exercises to Reverse Your Age & Activate Your Dormant Muscles

This is the third and FINAL principle of the Peak Performance Formula.

Dynamic Mobility exercises are short stretches and muscle activation techniques where the main function is to give your body full range of motion as well as activate the muscles that have become dormant due to the “sitting” nature of today’s workplace.

Dynamic Mobility exercises are, and should be, an ESSENTIAL part of your workout program and, simply put, they allow your joints move freely.

Their function is to repair and regenerate parts of your body including the cartilage.

They do this by increasing your mobility through repair of your joints so you can have the range of motion you were meant to have.

MOST importantly Dynamic Mobility exercises help slow, and in most cases, make you feel 10 years younger through the transport of detoxifying synovial fluids into your the key areas of your body.

You especially NEED to do the full body Dynamic Mobility drills before your workouts and sports because they will activate the dormant muscles and the short stretches give your body maximum range of motion, which give your body the best peak environment to work in.

Dynamic mobility essentially improves the way you move throughout life. I cannot stress enough how much better mobility equates to strength and success in any physical activity you do.

For a demonstration on how to do an Neuromuscular Activator and a Dynamic Mobility Circuit then just click below:

As you can see, it’s ALL strategy and every single piece of the puzzle makes a huge difference.

And it takes ONLY 6 minutes to complete or just about the time you take to brush your teeth in the morning.

Now, in a couple days we’ll be releasing a COMPLETE program designed to turn your body into a BADASS performance machine in ONLY 6 minutes.

The program is called 6 Minute Superhuman and it is scientifically proven to increase your strength, speed, flexibility, vertical jump power, endurance and energy while bulletproofing your body from injuries.


Get yourself ready to experience just how fast your body can be enhanced when you unlock the power of the peak performance formula right before your workouts.

On Tuesday, May 28th 2013, the 6 Minute Superhuman system is going to be specially offered to all of Travis’ subscribers at a HUGE discount because we appreciate you being a part of his 110% H.A.M. community.

So, keep an eye out for your email on Tuesday, May 28th and see you then!


Good stuff from my buddy Dan Go.

I can remember that workout we did in San Diego like it was yesterday…  That was a NASTY one.

Anyways, as I’ve stressed a TON in the past, Do NOT neglect your warm up.

I know it can be hard to fit in a FULL warm up here and there as we don’t have all the time in the world, but that’s all going to be solved for you real soon.

As Dan said, stay on the alert for May 28th as he’s got a SICK and very unique program he’s about to unleash.

In addition to this, I have a nice little BONUS to add to the mix that you won’t want to miss out on.

Until then, make sure you’re always prepping your body for battle BEFORE you go to war!

Drop your thoughts and comments below.

Live and Train Aggressive!