Triple D Health and Fitness

Everything that drives us is internal because the external can only take us so far. It’s what’s inside of us that determines our outcome.

The outside world may judge you or treat you wrong but cannot affect you as much. It’s the internal world that you need to keep an eye on.

This is why we must develop self-belief because the first act of any achievement is to believe it’s possible. What someone says or thinks about us won’t matter in less we say and think the same way.

Someone else’s belief in us can be either positive or negative. If they believe you can do incredible things, but you don’t believe it yourself, you won’t get very far.

If we were to switch that around with them not believing in your ability, but you do, you would start to do the work to create what’s incredible.

Your Goal This Week- Discover the power of self-belief. Take hold of your beliefs, make sure the positive ones shine bright and the negative ones get buried. This won’t be easy but necessary to reach new heights. So many times we get handcuffed on what others think of us. Acknowledge this but learn to move pass it, you can do incredible things and you can start right now.

That’s it for Monday Motion, remember you don’t need motivation, you just need to keep moving forward. Let’s go out and tackle the week ahead.

As the weekend approaches, here is a quote that will keep you focus.

“Remind yourself what you’ve been through and what you’ve had the strength to endure.”- Marcus Aurelius

Sometimes we forget when we in the midst of chaos how much we already endured in life.

In hard times we need to stop and reflect on what we have been through, and most importantly survived.

This quick reminder will help us find the strength to push through.

In these high crisis moments we need all the extra motivation we can muster.

Everybody goes through tough times and everybody has the inner strength to overcome.

When you realize that tough times happen, you don’t look to avoid them, you learn to accept them and keep moving forward.

Have a great and blessed weekend and I’ll see you back here on Monday.

We can sometimes let the day slip away from us when it comes to food. We eat when we’re hungry or not, and can be programmed to eat just because of the time of day. The problem with this is we tend to eat what’s available, and that can mean fast food. This is where meal planning can be a critical step towards a healthy eating lifestyle. Let’s go through why having a meal plan can do us good:

Know How Much You Consume- When meal planning you get to choose the food you prep. The advantage of this is now you can set the calorie amount and the ingredients in the food you eat.

Pick The Best Times- When you’re meal planning in advance you get to decide the time of day you eat. Times are unique for everyone because we all live a different life. Choosing your best time and not reacting to what everybody else is doing is a great way to be your most healthiest self.

Eliminate Stress- Let’s be honest, deciding what to eat can be a little stressful especially when you’re trying to eat healthy. It’s a good idea to have that meal figured out beforehand because when our sugar levels drop we tend to reach for high calorie foods like donuts. When you plan ahead you eliminate the stress of deciding and save a lot of energy in the process.

Promote Healthy Eating- The most important part of meal planning is that it gives you the best advantage on eating healthy. When you’re in the right mood to meal plan, you are likely to pick more healthier options. It’s when we fail to plan that we grab whatever is close by. When you take charge of your eating habits and plan ahead, you make the best decisions.

With all the benefits of meal planning, you should be ready to do it yourself. It’s not to hard to accomplish. First make a list of all the healthy foods you like to eat, next go to your nearest grocery store and purchase these foods. Lastly, precook these foods, get them in containers and decide your meal schedule for the next few days to a week, and stick to that schedule.

Today’s workout we going to be beating up those legs.

Equipment needed: Dumbbells/Barbell

5 minute dynamic warm-up- Leg swings, hip openers, high knees, buttkickers, body squats

Main Workout:

• Dumbbell Front Lunges
• Barbell Squats
• Dumbbell Side Lunges
• Barbell Front Squats
• Dumbbell Sumo Squats

Complete all exercises for 8-12 reps for 3 sets with a 1-2 minute rest between sets.

Have a great Wednesday and Keep grinding!!

Easy has unfortunately become the norm these days. This can be a disease in itself for the body and mind. The medicine for this is to do something hard. Here are a few of the hard things you can do:

Martial Arts- This goes for all martial arts because all of them are tough. My favorite is Jiu Jitsu but boxing, Muay Thai, Kung-Fu, Karate all work as well. Learning a new martial arts can really work the body but equally difficult for the mind.

Run A Marathon- Running is in our DNA and running a marathon can push you to your limits. They even have ultra-marathon where you run 50 or more miles but a 5k will work the magic.

CrossFit/HIIT- These two type of workouts can really push your body to places it never been before. It takes all your will to get through these exercises when your body wants to quit. Try one or both of these workouts and feel it for yourself.

Yoga- It may not look hard to the average person, but you will be surprise. Holding a certain position can be difficult. Yoga is a lot more than physical, the mental aspect is just has hard.

These are just a few of the options you can choose to do something hard. My advice is to do something hard everyday. Do something that will push you, something that will have you wanting to quit but don’t. This will bring you to the next level in life.

Excuses are like the oxygen we breathe, they will always be there. The good thing is we have choices.

We can choose the easy path where excuses are plentiful, or we can choose the hard path where our potential lies.

Which path you choose determines how your life turns out. You can live off excuses, or you can reject them and go out and get it. The “It” can be anything you desire.

Excuses will always be there to tuck you in like a nurturing mother. Your job is to stick with the hard path and become what you know you can be.

Your Goal This Week- Acknowledge the excuses you are currently making, write them down if need be. The reason you should may sound ridiculous, but is necessary to move past them. The more you know of the excuses that’s holding you back, the better you can spot them before they take a hold of you. It’s in your hands now to reject your excuses and keep marching on.

As the weekend approaches, here is a quote that will keep you focus.

“Always be yourself, express yourself, have faith in yourself. Do not go out and look for a successful personality to duplicate.”- Bruce Lee

Bruce Lee is stressing the importance of being uniquely you. We are all one of a kind but get ourselves lost in other people’s lives.

This is a mistake because we all got something important to say and do.

We owe it to ourselves and the world to bring that uniqueness out.

We should be eager to show the world what we are capable of. We can look at others for inspiration but not to compare to them, or to copy them.

Aim to express yourself in a way that has not been done before.

Have a great and blessed weekend and I’ll see you back here on Monday.

Obesity has been a problem for a long time and only getting worse. We have children that use to play outside getting daily physical activity to now, indoors most of the day. Even going shopping has got more simple with 1- Click button. If we keep living this way our health will continue to decline. Here are some of the dangers of obesity:

Type 2 Diabetes- The more society increases in obesity, the higher type 2 diabetes is present. Just a few decades ago this was not the case, but since the abundance of food currently, the risk has become larger.

Lack Of Physical Ability- As the obesity crisis stream rows ahead, we are having a harder time doing the basic stuff like walking. Our sedentary lifestyle has imprisoned us to our bed and couches.

Heart Disease- The number one cause of death is heart disease, and the obesity crisis is adding to the death rate. Having so much fat surrounding the heart stops the heart from working at its full capacity.

Cancer- It’s been a war on cancer since forever it seems. When our body becomes compromised like the added weight, we become more likely to enhance cancer cells.

I don’t mean to scare you here, but you should know the facts. But I have great news, it’s ways to counteract the rise of obesity. Exercise, sleep, and the proper nutrition is your weapon in the war against obesity. These tools are essential in your everyday life.

Today’s workout is a drop set.

Drop set means you complete an exercise until failure then drop the weight and repeat for 2-3 sets. Let’s go:

Main Workout:

• Shoulder Press
• Leg Extensions
• Chest Press
• Leg Press
• Tricep Pull-down

Time to push those muscles to the max.

Have a great Wednesday and Keep grinding!!

Regrets can eat at us, leaving us wounded and struggling to move forward. This is a bad feeling to have. You never want to let regrets linger for too long. You want to move on as quickly as possible, here’s how:

Acknowledge Them- You can’t run away from regrets your whole life because it never works. You must first acknowledge them, accept that it happened.

Process Them- After you acknowledge what happened, now you must process it. Absorb what you are going through. Examine the ins and outs.

Accept Them- Next you must accept that they happen and start to move on from them. All regrets are learning experiences and you can learn to grow from them.

Leave Them- The last step is to leave regrets in the past. It’s no use to keep bringing them back up, this way only leads to more regrets. Once you broken down the mistake, the rest is out of your hands. Your only cause of action now is to keep looking ahead.

Mistakes and mishaps will be a constant part in your life. When you become aware of this, is when you can grow from them. If you follow these steps you’ll learn to realize the power you have inside. Be the master of your life and not the one being mastered by it.