Now Weights, No Gym. No Problem!


Hotel Room Work Out


Box Breathing
Yoga Flow 20 minutes
Lay Flat Heels 6 inches off the ground hold 15 seconds rest 15 seconds repeat
Lay Flat on Back Bring Right knee to Left Elbow, exchange Left Knee to Right Elbow, set of 20
Burpees 4 sets of 25
Push Ups 4 sets of 25
Chair Dips 4 sets of 15
Plank 1 minute on, 1 minute off 4 rounds
Air squats 2 sets of 40
Yoga flow cool down 5 to 10 minutes
Meditation Maze outside for walking meditation

Comments

Post a Comment

Popular posts from this blog

Defining World Class

Image
What does it mean to be world class.  I was having this discussion with a colleague at work after reading Robin Sharma's work. World-class embodies inner mastery and outward excellence.  World Class radiates  positive energy ,  calm , and   confidence , moving through life with a deep sense of  purpose  and  presence . Their self-awareness fuels  their actions aligning  with a clear, authentic   "why".  World Class are the" 1% of the 1% . They do not dwell in anger.  Their position is No Worries !  World Class cultivates a mindset of resilience, gratitude, and growth.  They meet   fear with courage.  Feeding the courage Wolf and starving the the Fear Wolf.  They seek out the hard and difficult.  World Class is  of the mindset of viewing every obstacle as a chance to evolve.   The harder the better.  Adversity = Opportunity  to achieve Greatnes...
Read more

A Letter to my Grand Kids

Image
  Namaste Sacred Soul, Take a Deep Breath.  Let it out.  The Breath is a reminder that somewhere in the world today someone is taking their last. Someday that will be you.   Place your hand on your heart.  Feel it beating? That energy?  That energy keeps you alive!  That energy is source, universal(God's) energy.  It is everywhere. It connects you to me!  You see, source resides within both of us.  Making us one. One Universe (one song, Uni-verse).   That same source comes from the Universe (God) comes through me, to your Mom/Dad, to you! Therefore, I am always with you.  We are one!   The same source that pumps your heart, pumps mine.   Knowing this, go forward today.  Make today epic!  No Fear! YOU GOT THIS! Go for it!  "Just Do it!" .  Whatever you say you're going to do, DO IT! Live you life.  Live your best life from the music within.  Live your Music! Do not be i...
Read more

Simplify "A Hero's Journey"

Image
" I went to Medical school to help myself and others live the best and healthiest lives possible.  The day I started Medical School was the day I started  down the path of dis-Health or Disease (Diss Ease) .  So what is a Hero's Journey?  Why not just become "Enlightened"?  Practice Mindfulness? Or, Better yet, go to therapy the rest of your life doing mental masturbation on how bad your childhood was.  The poor me I am  not responsible feel good approach?  Blow smoke up your ass and blame  the world for all your of problems "this really is not my fault".  My question to myself was and still is "how do I get better?".  How do I become the very best version of myself?  How do I not only become the very best version of me on the inside but outside.  Physically Mentally and Spiritual self.  The BEST son, brother, nephew, grandson, friend, husband, father, student, doctor and Human can I become?...
Read more

Tools for Success! Climbing The Physical Mountain Post #1

Image
“20 years from now you will only be disappointed in the things you Didn’t do than by the things you did do.  So throw off the bowlines, sail away from safe harbor. Catch the trade winds in your sails.  Explore, Dream, Discover!”   Mark Twain The Physical Mountain!  Simple but hard.  Painful!  So Rewarding!  With the Right tools in your tool chest makes getting the job done so much more fun!  Soon I will post the tools I use in the Kitchen.  For battle to over take and summit this mountain will be won in the Kitchen!  It is the Fuel you feed the machine determines how this Human body of yours will function at its very best or worst.  The work outs can be done anywhere any place any time!    I thought I would share the tools I use and will be using as I post future blogs on my WOD s ( W ork O ut of the D ay).  For around $500 (minus the Smith machine and Spin bike), you can build yourself a ...
Read more

Day 20

Image
Day 20:  I am working on Yoga, flexibility.  Doing my Pop ups and Cardio via a jump rope routine. 1. Surf yoga 2. Jump rope 30 seconds on 3o seconds off 10 reps 3. 25 surf pop up (essentially  a burpee starts from the superman position to a standing Regular/Goofy surf stance back down, repeate) 4. Meditation "Future me" 30 minutes 5. Sauna 30 minutes at 153 degress 6. Swim and hot tub before bed Yesterday, I mention the Laird Hamilton Circuit.  I have modified to meet my equipment and space. 1. Plank knee to elbow to under opposing  arm 2. Surfer pop ups. Alternating Regular then Goofy.   3. Surfer Shoulder Routine:     a. Weighted front lift. Bend at waist, Barbell from him to out in  front to level of your shoulder     b. Front Bend Fly, Bar bell lift out  lateral like a Chest fly     c. Kick Baks tri     d. Front Bend tri pull, bend at the waist pull the weight up to the chest addd a kick b...
Read more

Manure

Image
“We can never obtain peace in the outer world until we make peace with ourselves.” — Dalai Lama Funny thing manure.  It has a smell that can be down right over powering!  You immediately recognizing it when you smell it.  I was once told by a General Surgeon if you don't know Shit don't mess with it.  What he was referring to was the bowel.  If you can't fix the  issue you may find yourself  operating on, leave it to the ones who know what they are doing.  For me as a Gynecological Surgeon it meant to stay in my zip code, the pelvis when operating.  Good advice.  Stay away from shit!   In life maybe there is similar advise we should heed.    We have those people in our lives that are constantly negative. In a constant state of drama.  They are the first to tell all of the their problem(s). How bad their life is.  How bad their life smells because every day they get up and take all ...
Read more

Facing Fear. Does your water run deep?

Image
The Redirection of Fear  "Still water runs deep" Mark Divine   Because of the COVID-19 (CV19) pandemic we have all been under significant stress and fear of the unknown.  As the issues have become more of a reality, it has been interesting how each of us as individuals have handled it.  From complete disregard to total panic, to hoarding behaviors.  Some run and hide.  Others hit it head on looking for solutions. No fear!  I got this!  What is the defining difference of management of fear? There are two motivating human emotions:  Fear and Love.  If you can  understand  fear and love, you  can  predict behavior.  Fear eventually burns out. One gives up, gives in and quits.  True unattached unconditional Love never burns out.  As a tidal wave moves through the oceans deeper waters the surface is rarely disturbed.  As the wave gets closer to the shallow, the bigger the dis...
Read more

Tao 23

Image
Power over others: The Others is Self. With this understanding we use power wisely. Open yourself up to be one with Tao (God). Be able to express yourself.  Be in the moment.  Then get quiet. When life is raining.  Be the rain.  Rain hydrates the world around you.  A life saving force. When the wind of life is  blowing, be the wind.   Wind brings in new oxygen to the world around you.  The wind blows the leafs and cleans the garden of debris.   When the clouds of life reside, be the sun.  Shining warmth down on to the world around you.  Giving new energy to your surroundings.  Sunlight is the energy of life. The life source that energises your heart and the energy within the hearts of others.  Open yourself to Tao (God) you are now one with Tao.  Open to new Ideas.  Become new Ideas. Open to loss.  Become loss.  Learn form it.  Grow from it.  Be better for it. Now open to Tao (God), ...
Read more

Be Bold

Image
Be Bold To be willing to take risks. Be willing to be vulnerable, exposed while at the same time being brave and strong. Stand for something. Go for it! Turn Left in a Right turning tribe. A willingness to be different. When You fail/fall get right back up and learn from your mistakes. Overcoming obstacles,   Facing fear and feeding the Courage Wolf. A mental attitude of Fear(less).  Attitude of Gratitude.  A positive mental state!
Read more

Kind

Image
Kind One of the kindest people I know is my wife.  She knows how to listen. She gives freely of her love. She gives support to those she loves.  Kind people aleve the pain of others. They lighten the load of those who are suffering. They show up in your life! They let go of the need to be right. They have a understanding that sometimes  it's better to be kind than right.   Kind people show compassion.  When you are kind you forgive yourself and others. You give grace.   They practice active  listening.  Seeking to understand not to respond.  Kind  people seek to serve others. Share their time.  They do what is right without recognition. Seek to Shine the spotlight on others and, not themselves.  Kindness  is Attitude of Gratitude! Be KIND today my friends! Hooyah!
Read more