Warriors Wellness with Col Shankar Gurkha

06/09/2026

30/08/2026

Mission 2026 – Week 35 | When Life Changes, The Mission Continues

This week was different.

On 27 August, I travelled to the USA for a 2.5-month stay. The journey was disrupted, I reached Boston a day late, and my biological clock is still adjusting.

So I decided not to chase workouts or performance this week.

Before leaving India, my baseline was:

💪 130 kg strength
🏃 5.5 km walk/run with ~1 km running
✅ No numbness

Those were my pre-travel achievements, not this week’s US results.

After reaching the US, I deliberately kept things light:

🚶 Walking
🏊 Very light swimming
🧖 Sauna
❌ No gym

The biggest challenge has been sleep — only around 5 hours average while my body adjusts to the new time zone.

But this is also part of the Mission.

Health isn’t about maintaining a perfect routine.

It’s about knowing when to push, when to maintain and when to recover.

For the next few days, my priority is simple:

Reset the biological clock → restore sleep → move regularly → rebuild the routine → then progressively train.

At 65, my objective remains bigger than fitness alone:

Build muscle.
Stay strong and functional.
Reduce disease risk.
Minimize medication dependence wherever lifestyle can reasonably help.
And maximize healthspan.

Travel has changed my routine.
It hasn’t changed my mission.

Mission 2026 continues — now from the USA 🇮🇳 → 🇺🇸

24/08/2026

Spirituality can be practiced anywhere. So why return to the same place every Monday?

Because over time, a regular practice becomes a ritual.

And rituals can create a pause in our busy lives—a moment to step back, reflect, express gratitude and reconnect with what truly matters.

For me, the Sarv Dharma Sthal has become that place.

There is something about returning to a place of faith and reflection that makes me feel calm, grounded and spiritually charged.

Perhaps it’s the environment.
Perhaps it’s the memories.
Perhaps it’s simply the power of a practice repeated with intention.

Whatever the reason, I leave feeling different from when I arrived.

Calmer in the mind.
Lighter in the heart.
More connected to my purpose.

That’s why I believe spiritual health deserves a place alongside physical and mental health.

Mind • Body • Spirit.

We feed the body.
We train the mind.
We also need to nourish the soul.

🙏 My Monday ritual.

⚔️ Warriors Wellness — Health is holistic.

23/08/2026

Mission 2026 | Week 34

My goal has changed.

I used to think the next step was simply becoming lighter and more shredded.

Now I see it differently.

I want to build more muscle without sacrificing mobility, cardiovascular fitness or functional capacity.

This week:

💪 130 kg strength maintained
⚖️ 71.1 kg
📏 33.5” waist
🏃 3 × 5.5 km walk/run sessions
🏃‍♂️ ~1 km running within each session
🫁 VO₂max 33.6
🩺 BP 121/81
🧘 3 mobility sessions
🧖 1 sauna

The most meaningful change is not the number on the scale.

It’s the fact that I’m now able to walk/run 5.5 km with no numbness, while gradually increasing the running component.

Earlier in the year, my movement capacity was much more restricted.

Now I’m discovering that fitness at 65 is less about pushing the maximum and more about expanding what my body can comfortably do.

My focus now:

More muscle.
Better movement.
Better cardiovascular capacity.
Lower disease risk.
Less dependence on medication wherever lifestyle can genuinely help.
More healthy, capable years.

That’s healthspan.

As next week early half, I leave for the USA for about 2.5 months.

The next experiment isn’t about achieving a perfect routine.

It’s about seeing whether I can carry the fundamentals of good health with me when my environment changes completely.

The real goal isn’t a perfect body.
It’s a capable body that can keep adapting.

If you’re struggling with your health, energy or performance, message me “WARRIOR” and I’ll share how the Warrior Protocol can help.

21/08/2026

I didn’t plan to become a runner. My body simply gave me an interesting reason to experiment.

When walking was initially limited by numbness, I wondered whether more rest was the answer.

Instead, gradually increasing the right kind of movement has produced a very different experience.

From ~1–1.5 km before symptoms → repeated 4.7–4.8 km walks without numbness → now 5 km walk-run sessions with near to 1 kms of easy running.

And unexpectedly, the running has sometimes left my lower-back/leg discomfort feeling better rather than worse.

This is my personal experiment, not medical advice. I’m progressing cautiously and monitoring my response during exercise and over the following days .

The lesson I’m learning:
Don’t simply ask, “Should I move or rest?”
Ask, “What movement, and what dose, is right for me?”

⚔️ Warrior Health Experiment | Mission 2026

17/08/2026

We nourish our body. We train our mind. But do we nourish our soul?

Spiritual health is about finding purpose, meaning and inner connection.

For me, these Monday visits are a simple reminder to pause, reflect and realign.

Because lasting wellbeing is not just about living longer or performing better.

It’s about living a meaningful life—with mind, body and soul in harmony.

⚔️ Warrior Wellness — Health is holistic.

16/08/2026

Sometimes progress comes from doing less of what you love—and more of what your body needs.

For years, tennis has been an important part of my fitness routine.

But this August, I decided to take a break from tennis because of my ongoing back/leg symptoms and replace those morning sessions with walking.

The experiment has surprised me.

I’m now consistently walking 4.7–4.8 km at around 5 km/h, with little to no numbness. Earlier this year, my walking tolerance was much more limited.

At the same time:

💪 Strength: 130 kg maintained
🫁 VO₂max: 33.6 from 33
❤️ Walking HR: ~92 bpm
😴 Sleep: 7 hours
⚖️ Weight: 71.3 kg
📏 Waist: 33.6” from 33.5
🩺 BP: 123/82

The lesson for me isn’t that tennis is bad or that walking is better.

It’s this:

The best training is the training your body can recover from, adapt to and repeat consistently.

At 65, I’m becoming less interested in proving how hard I can train and more interested in discovering how well I can keep performing for decades.

Strong. Mobile. Healthy. Functional.

That’s the real Mission 2026.

If you’re struggling with your health, energy or performance, message me “WARRIOR” and I’ll share how the Warrior Protocol can help.

15/08/2026

🇮🇳 Freedom is not just what we inherited. It is what we are responsible for protecting.

We remember those who fought for our freedom.

We honour those who protect it.

And we must ask ourselves:

What are we doing with the freedom they gave us?

Build. Serve. Lead. Care. Contribute.

A stronger India is not built only by soldiers at the borders.

It is built every day by citizens who choose integrity over convenience, responsibility over excuses, and service over self-interest.

As a soldier, I learned that the nation always comes before the individual.

As a citizen, I believe that lesson continues long after the uniform comes off.

Freedom is a privilege. Nation-building is our responsibility.

🇮🇳 Happy Independence Day. Jai Hind!



🎥 Video credit: Original creator/rightful copyright owner. Shared for patriotic and inspirational purposes.

10/08/2026

Spiritual health is often overlooked when we talk about wellness.

For me, spirituality is not about following one particular path. It is about creating space for meaning, gratitude, connection, reflection and inner peace.

My Monday visit to the Sarv Dharma Sthal is one such practice.

A few quiet moments can remind us to step away from constant achievement and reconnect with what really matters.

A healthy life isn’t only about a strong body.

It’s also about a peaceful mind, meaningful relationships and a sense of purpose.

Mind • Body • Spirit.

That is the holistic approach I believe in at Warriors Wellness. ⚔️

What is one practice that helps you feel grounded and connected?