Triple D Health and Fitness

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

“You become what you consistently do; every small action shapes your identity.” – James Clear

If your beliefs are the small things don’t matter you doing yourself disservice.

It’s the small actions done repeatedly that build up to the change you seek.

Doing a big thing one time doesn’t really make a difference.

You can workout for ten hours one day and wouldn’t see results or you can consistently workout for 30 minutes a day and eventually hit your goals.

You become the thing you do the most, not just once but every day.

So pay attention to your small actions, they may be effecting more than you think.

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

It’s so easy today to be pulled into the world of fitness influencers. Everyday it’s some new exercise or a variation of one. This can cause confusion to someone who is new to fitness.

What I recommend is to start with the basics. Nothing fancy because what we really need is consistency when it comes to starting a new exercise program.

Movements that’s been around forever like the push-up or squat are excellent and doesn’t take much thought to complete.

The basic movements are the foundation, then you can build from there. When beginning with the basics, upward progression is that much possible.

If you find yourself stuck at the moment, looking for the next great exercise. Ignore this and start instead with something simple, your future self will thank you.

Today we have an upper body workout.

Warm-up: With a light band do pull a parts, overhead shoulder press ( 2 sets of 10)

Main Workout:

• Kneeling Kettlebell Single Overhead Press
• Dumbbell Zottman Curls
• Kettlebell Gorilla Rows
• Dumbbell Overhead Tricep Extensions
• Kettlebell Uneven Push-Up

Complete all exercises for 3 sets of 8-10 reps.

Have a great Wednesday and Keep grinding!!

A lot of us are great at setting goals but forget about the work that needs to be done to achieve them.

We say we want to quit our job and do something we actually like, or we say we going to start a new exercise plan, write it down but never getting to the gym.

Goal setting, putting it on paper or on an application, putting it where we can see it, these are all wonderful ideas but into we put it in action, that stuff won’t work.

What a lot of people leave out when they discuss setting goals is the actual process of making them come true.

I’m here to tell you it’s a long journey ahead and it can’t be rushed. When we try to accomplish a goal as fast as possible and skip steps, bad things seem to happen.

It’s the slow daily grind that we probably won’t look forward to, but must get done. Taking it day by day until we eventually hit our goals.

It’s normal to have to start from scratch and begin again. This is not something you should be discouraged about it because it happens to us all.

We fall off with our diet, workouts or anything else we deem important but that doesn’t mean we have to quit. You can start over and embrace a new beginning.

Life can get a little hectic and can throw us off course. Life is suppose to be chaotic because that is the only way we grow.

And this time you can used what you learned previously and make this beginning that much better.

Your Goal This Week: Take a moment to think what you had a passion for but happen to not do it in a while. Make a commitment this week to start it back up. This can be anything from drawing to writing, from fishing to hiking, it doesn’t matter what. Take this week to begin again with a different perspective and focus, this time making it stick.

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.

“The greatest task of a person is to find a meaning in pain and suffering. Our greatest test is not how we endure hardship, but how we make use to it.” – Seneca

To find a meaning behind your suffering is the hardest thing you have to do.

It’s easier to complain and search for petty when you’re facing hardships.

It takes courage and patience to decode why this fate is placed upon us.

It takes belief and faith to know this to will pass.

And then it takes examination to find what we take from the hard times moving forward.

Like most things, it’s in our power to develop these types of skills.

To not quit when adversity hits, but to make it work for our benefit.

Hardships will occur, it’s just the way of life.

So the question is, how would you deal with them?

When you get the answer to this, then and only then would you discover the true beauty in life.

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

I see it all the time as a trainer, someone starts working out hard straight out the gate and then burns out. Going to hard, especially at the beginning is a recipe for failure.

Even if you been working out for a while, you can go too hard and end up getting hurt. Injuries can set your progress way back, some being worse than others.

It’s a good idea to go just underneath the point of going too hard. Yes, soreness is part of the game but you shouldn’t feel sore after every workout.

Your muscles can only be pushed so far before they start to not benefit from the exercising. We all have different limits when it comes to how hard we can go, it’s up to you to determine that for yourself.

Not every workout has to be to the death, with that being said, you shouldn’t be going easy on every workout as well. You need to find the right balance and that’s when your fitness level will increase.

Today we have a body weight HIIT workout.

Main Workout:

• Push-Up- 4 Alt. Mountain Climber
• Squat Hold-Plank
• Bear Hold Plank Jacks
• Side Plank Hip Dips (Right)
• Side Plank Hip Dips (Left)

Complete for 40/20 for 3-5 rounds, resting for 1 minute in between rounds.

Have a great Wednesday and Keep grinding!!

Discipline is a great attribute to have, but can get out of hand sometimes. It’s true without it, we would not see much things to the end. But it’s a certain line you must not cross.

Being disciplined has its advantages if you use it correctly. It’s when you need to take a step back, or have a time of rest is when being too disciplined can get in the way.

We are all just human and we have our limits. For example: a person can be disciplined in going to the gym but refuses to take a day off. This can make that person do unethical things like taking an unnecessary amount of steroids.

This can be said in the work place as way, someone with so much discipline that they continue working no matter what. This can lead to an unhealthy relationship with their wife/husband and family.

All of these can cause things like burn-out, depression and unwanted stress. It’s a good idea to keep our discipline in check and be mindful when it’s no longer benefiting us.

In no way you should eliminate discipline because it is a necessary component of success. Just need to be aware of the dangers moving forward and do the best you can in making it move your life forward.

It’s so easy to blame others for whatever wrong is going on in our lives.

We’re out of shape, but it’s not our fault because the food industry is in control.

Our relationships suck, but it’s not our fault that they don’t reach out to us.

It’s not our fault.

This is the worst way to approach life.

We need to start taking accountability for the choices we make.

We need to embrace the attitude of taking ownership of our actions.

Nobody should be a puppet, we should be the master and take control.

It all starts with holding ourselves to a higher standard, being responsible on where our lives end up.

Your Goal This Week- Catch yourself when you start to blame other things or people. In these acts is a great time to practice taking accountability. Flip the script and begin thinking about what can you do differently. What actions can you take at this moment that would make the difference. The more you do this, the more you can take back control over your life.

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.