Today’s workout is purely about developing strength. You can use all the books you want, all the programs you want, but literally, the mind/body connection is where true gains lie. A true strength workout lies in using your strength, not the weights, not the reps, just concentrating on expanding and contracting.

Pull ups (3 X 10 (or however many you can muster)

-Concentrate on slow up and downs and not reps, feel the muscle expanding and contracting going all the way up and all the way down.

Squats (Body Weight 3 X 12 or vary if not body weight)

-Concentrate on form, fully bending the knee and fully bringing yourself back up and feeling the strength in quads and butt.

Dips (3 x 10 or vary if not body weight)

-Once again, concentrate on feeling your pecs and tris and slow count down and up on dips.

Sit Ups ( 3 x 25) 

-Just do them, as you know if it wasnt on this checklist, you wouldn’t)

BURPEES (3 x 15)

-Also just do them, push up, pull legs in, jumping jack… do them for a small HIIT combined with strength to finish quick strength workout.



Interesting read from one of the first Doctors to incorporate Eastern and Western medicine. Noting the Physiology of Stress (How Stress, which is mental, manifests itself physically through high blood pressure, anxiety and depression).

It appears to be a theme of 4’s, with the 4 things necessary to practice what Benson preaches. All you need to practice is:

1.) A quiet environment;

2.) A mental device such as a word or phrase which should be repeated in a specific fashion over and over again – (I actually use my breath instead of words, including counting time with breath, but whatever works);

3.) The adoption of a passive attitude, which is perhaps the most important of the elements;

4.) A comfortable position. (You do not need legs crossed to meditate, be comfortable).

The goal is the practice for 10-20 minutes a day, twice a day. Ironically, the book came out before meditation was really big, but the book itself is about meditation. Spending 20 minutes forgetting the world and just identifying with yourself has crazy benefits on physical health.

Goes into how the “Fight or Flight Response” increases our heart rate and Blood Pressure, even in mundane situations.

The “Relaxation Response” is the opposite, handling everything with calm and keeping blood and oxygen normal.


Very simplistic book that came at the outset of the meditation craze. Provides an insight into where the cross between Eastern and Western ideas combined.




“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

-Theodore Roosevelt