Wednesday's 15 Minute, Stretch Session (Home or Office)

I’ve been working from home for over 11 years. My main tip is to set a timer for work, and for your breaks. My own schedule is I work 50 minutes, then I take a 10 minute break. I do this throughout the day, hour after hour.

7 AM to 7:50 AM is time I use to plan my day. At 7:50 AM I usually have a protein drink as my workout will be coming in the next hour or so.

8:00 AM - 8:50 AM is spent on top priorities. I am at my best in the morning, so this is my time to make progress on the most important tasks of the day.

9:00 AM is usually workout time. I usually workout till about 9:30 AM or 9:45 AM at the latest. I’ll have a little snack, and meditate for 10 minutes.

10 AM back to work.

11 AM work, then lunch at noon or so.

Noon - nap time. I know, I’m fortunate. I set an alarm for 1 hour and 15 minutes.

1 PM wake up, do Wim Hof breathing https://youtu.be/tybOi4hjZFQ, then take a brisk shower.

2 PM back to work, and so on till 6PM Boot Camp or other client training.


On your breaks…

Get outside. Get some sun. Get into nature if you can. Drink water.

These are stretches that you can do in anytype of work clothes, and you won’t be laying down on the floor.

Stretches for your upper body:

  1. Gentle head pull, side/side/down

  2. Wrist pull

  3. Shoulder pull

  4. Bentover “Y”

  5. (Stand in doorway) chest stretch

  6. (Stand in doorway) arms overhead, walk forward

  7. (Stand in doorway) grab door jam, lean hips back (lats)

Stretches for your lower body

  1. Heel on chair, leg straight, bend over hamstring stretch

  2. Hands on wall, legs staggered, calf stretch

  3. Bentover hang, then (legs,fists) contraction, release, and hang deeper

  4. Standing Quad stretch

Here is the stretch video:


What will you Change after this is all over?

I’ve been working from home for more than 11 years, and I truly love it. It’s provided me a very healthy life. I can eat what and when I want, exercise when I want, take naps when I want, and socialize with my family on my schedule.

I’ve joked with clients that I don’t have meetings, I don’t get memos, and I don’t have a boss. All good!

I also don’t have paid vacations, sick leave, or benefits. It’s all up to me, and that can be stressful and challenging.

I’m finding it challenging in trying to “reach” people online. Being modest and an introvert doesn’t always come across too well online. It often seems the louder and brasher one is, the more traction or exposure one gets online.

I often go back to an aikido teacher who I used to follow here in Los Angeles. He was Japanese American and had very “old school” habits. One was that he ran his dojo in the old-fashioned sense in that he was open to all, but he wasn’t “selling” memberships. As a potential student, you read about the discipline and were accepted into the dojo.

I’ve run my boot camps pretty much this way, and my income and livelihood have probably suffered because of this.

This stay-at-home order will make or break a lot of businesses. I am hopeful that when it breaks and you return to your regular ways, that you’ll look at exercise and health as a serious investment. It always pays off to be strong…both mentally and physically. As we can definitely see now.

I feel like I’ve been harping on this for a long time.

Create the habits now.

So I wonder, what new habits will you work on? What will you modify when we “get back to normal?”

April 3, Today's Workout, and A Live Facebook Chat 7:30 AM Today

I'll be doing a Facebook Live chat at  7:30 AM on Friday April 3. https://www.facebook.com/BootCampPasadena/live/

I'm calling it, "Coffee With Coop".  I want to hear from you on how you've been doing, and if I can help in any way.

I'll be drinking some coffee, and I hope to see you tomorrow.

Email me too if you have any questions you'd like me to discuss during the broadcast.

See you tomorrow.

And today’s workout. (sorry for the poor audio, there was a lot of noise in the neighborhood)


Are You Busier Working From Home?

I’ve heard from some clients that they are busier now working from home than they were while working at an office. Clients have told me their days are filled with Zoom video conferences, calls, kids, and significant others.

Fitting in exercise can be challenging either way.

I’m going to keep the video workouts to 30 min or less.

Friday's Workout

8:33 AM…

Well, what a week. The first full week that I’ve been recording videos and not meeting with my in-person clients. It kinda reminds me of the quote from the boxer Mike Tyson.

Adjustments.jpeg

“Everyone has a plan, till they get punched in the mouth.”

- Mike Tyson

In looking towards next week, I think that on Monday and Wednesday we’ll have more bodyweight routines, and on Friday we’ll start with some weights and/or medicine balls. I’ll also pay more attention and keep the workouts to 30 minutes or less.

I strongly believe that short but focused workouts are helpful during this time.

I’m looking towards April and creating some type of “Challenge”. I think that this next month may “make or break” a lot of people. My idea is to refine my thoughts, and share them in a concise way. Not only to remind myself, but hopefully it will help you too.

Talk to you soon.

A Brand New Week

I’m writing this in the evening as I finish uploading my first “at-home” workout. The actual taping of the video was fun, but the editing and uploading took a long time. I’m not used to doing that.

I want to post this quickly and write more later.

The main thing is you do not need equipment for this workout. I’m keeping this week of workouts free of equipment so no need to worry about buying stuff.

And secondly, contact me with any questions. You can comment below, or email me.

3:40 PM Updated -

I’ve created a Google Doc in case you’d like a text version of this. Click here to view it.