Triple D Health and Fitness

Not a lot of people can put their ego to the side and be coached. Some just believe they know it all and don’t need any help. This is the wrong way to look at coaching.

Accepting a coach that can guide you is in many cases the first step to success. No one makes it alone, it’s always help along the way.

Our first coaches are usually our parents. It may not feel like it at the time but they are teaching you valuable skills. Those first teaches can only go so far because you and them are heading in different directions.

Your next coaches are the teachers at school. A good teacher can make an impact far beyond the time you spend with them. Till this day you can be carrying lessons you learned in school.

If you ever participated in any sports like basketball, football, baseball, soccer, tennis, you know the value of a good coach. They not only teach you the game but they teach you other important skills like being on time and organized. These lessons can go a long way outside of the game you’re playing.

After school is done is when it gets a little tricky. You may come across some good people but a lot of them are in it for themselves. If you are fortunate to be part of a good company with a great leader, you can get some coaching from them, which will be helpful in your career.

I had some bad bosses in the past and I had the awareness to learn what not to do. My greatest coaching came from my first Jiu Jitsu professor. From personal talks to the way he portrayed himself. He had many students but he always found a way to make each relationship special.

They are also professional coaches you can hire to help you get your life on track. The good ones are the ones that actually been through what you are currently going through. They have a plan that can get you over the hurdles. These coaches range from anywhere from Life Coach to Financial Coach.

The most important thing is that you are willing to be coached. If you have the mindset of a know it all, it’s nothing anyone can teach you. Having a growth mindset is the key to a successful life, whether personal, financially, or career wise. You can either be greatest self or your worst enemy, the choice is yours.

Good things just don’t happen, you got to make them. This means you can’t be standing around waiting, life doesn’t work like that.

It’s the people who grind that have good fortune. It’s the people who have a sense of urgency that make it.

Doing what must be done now, and not later. Doing it with quickness and precision.

Your Goal This Week- What is that you been slow to do? What is it that’s taking up to much time? Decide this week that you will get it done. Stop waiting for it to finish itself and start working towards completion. You already know it must be done, so stop wasting time. Put your whole self into the process and focus on the finish.

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.

“Those things that hurt, instruct” – Benjamin Franklin

We all experienced hardships, those times that we are at our lowest. Nothing seem to be going right and we can get out of the funk.

These are miserable times but can be our greatest teacher.

If you are willing to endure, you can get something out of your hard times. Nothing last forever, or though it may seem that way, you just got to see your way through.

Through adversity, through failure, through painful loss. If you approach them the right way you can learn, you can become wiser, you can begin to build your best self.

It may hurt now but is not the end, this is a unique opportunity to grow.

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

Everyone has their opinion on walking, some say it’s a good exercise and others say it’s a waste of time. I’m some where in the middle with this, I believe it’s good for you but it can’t be the only thing you do for fitness.

What do I mean about that?

I believe we must incorporate all forms of exercise, this means weight training, high intensity training, flexibility, mobility. If your only form of exercising is just walking, you may doing yourself a disservice.

Walking is effective in the way it keeps you active and off the couch. It’s a good exercise to keep in your schedule for your workouts when done for rest days.

Walking has all the benefits that the other exercises have. It can help with weight management and is good for your heart health.

Walking in nature will even have an extra layer of benefits. It will help with your cognitive health, mood and reduce your stress levels.

So I say yes, walking is an effective exercise and should be added to your weekly routine.

Today is an iso leg workout, let’s get it!!

Main Workout:

• Wall Sits
• Lunge Hold (both sides)
• Calf Raise Hold
• Glute Bridge Hold

Complete all iso holds for 40 seconds, resting for 20 for 3-5 sets each.

You can choose to do only body weight or you can add some weights.

Have a great Wednesday and Keep grinding!!

You heard the saying “you never get a second chance to make a first impression” and this doesn’t just go for what you say, but how you look. This is why it’s important to always look your best.

When people look at you, they will unfortunately be judging you. Now, you shouldn’t care too much of what others think about you, but you don’t look your best for them, you do it for yourself.

When you look your best, you feel your best, and then you do your best.

This should be your philosophy for life. This should be how you approach your days. Looking your best will not only let the outside world know you respect yourself enough, but you willing to take yourself seriously.

Not looking your best is a big red flag that says you not even disciplined enough to fix yourself up. The opposite applies to when you do look your best, this speaks volumes about what kind of person you are.

If you want to be successful, you first need to look the part.

Your life is your responsibility, it’s up to you to make something happen. This is a good thing because you have the ability to push yourself like no one can.

You have the opportunity every day, every week, every month, every year to put your best self forward.

What you make of your left falls on your shoulder. And this is no easy task but you are more than capable.

First you must stop blaming others, what they do or say is none of your concern. You need to stay focus on what you need to do.

Worrying about other people opinions about you doesn’t help. It only weakens your ability to do well.

Your Goal This Week- Start taking responsibility of the things in your control. This means your fitness, sleep, nutrition, career, and everything in between. Take control, make it a priority to get your life in order.

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.

“My great concern is not whether you have failed, but whether you are content with your failure.”- Abraham Lincoln

We have all gone through failure it just apart of life. If you haven’t then you are not reaching far enough.

It’s not when you fail that’s important, but how you act after.

If you fail then decide to quit that’s a waste of a learning experience. You can always take something away from failure, and use it to grow.

And you can take failure as the end, stopping your growth completely.

This falls on your shoulders alone, no one can do it for you. You have the ultimate responsibility of the trajectory of your life.

So you have a decision to make, to fail and learn or to fail and call it quits, the choice is yours.

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

Cheat meals can be very beneficial for you, if you don’t over do it. If you are smart about it, it can be a very calculated move. Look, when you been working out hard, eating the right food, you deserve a little comfort food.

Cravings are real, and if you don’t allow yourself a cheat meal every now and then, you may find yourself succumbing to those cravings.

This can lead to binging for a day or more.

So the smart move will be to schedule a cheat meal, so you will have something to look forward to. Just knowing that you have a cheat meal ahead can be a psychological advantage.

This cheat meal can be a night out with your family and friends. It’s hard to be eating a salad when everyone around you are slamming down burgers. This can be a relief and you can just concentrate on having fun.

It’s important though not to let it get out of hand. One meal can turn to many, so you must be careful.

As long as you keep cheat meals to a minimum, it will not only calm your cravings but it will help keep you focus on your goals.

Today’s a core workout, let’s get those abs right.

Main Workout:

• Sit-ups
• Leg Raises
• Heel Touches
• High Plank Shoulder Taps
• Low Plank Body Saw
• Candlestick
• Russian Twist
• Boat Hold

Complete all exercises for 30/10 then rest for 1 minute for 3-5 rounds.

Have a great Wednesday and Keep grinding!!