Triple D Health and Fitness

I came across this incredible insight when I read Lewis Howes Make Money Easy. Win Slacking is the act of getting small wins the moment you get out of bed.

We all know how hard it is to not give in to the urge to look at our phone the minute our eyes open. So getting those small wins become even more important.

Win Stacking can look different from person to person. Someone can start by journaling, reading or writing down what they are grateful for, another person can start by doing a quick workout with some squats and push ups.

Whatever you choose to do just make sure it would energize you for the rest of the day.

I personally, like to wake up and start reading. This act of reading makes me feel like I’m learning something first thing in the morning instead of mindlessly strolling through social media.

This morning or the next, I encourage you to begin your day with a win. Experiment what works for you and build from there.

It’s so easy to overlook small wins because your goals can look so far ahead. Thinking that way could make most quit because the distance was so far away.

Making time to celebrate the small wins could boost your confidence and energy levels.

This way, you can acknowledge progress and be motivated to continue.

As you can see, small wins are essential on your quest, a must if you want to succeed on your goals.

Your Goal This Week: We are all on our private journey for what’s really important to us. You need to appreciate the small wins that may not look like much to others. For example: if you just beginning your fitness journey, that first workout is a big milestone. This is where you start the habit, which in some cases is the hardest part. Another small win can be lifting your max bench press or squatting your max weight. It is essential to pat yourself on the back for how far you have come, so remember to do that this week.

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.

“Amateurs sit and wait for inspiration, the rest of us just get up and go to work” – Stephen King

If you find yourself sitting around waiting for something special to land on your lap, snap out of it. It’s time to get up and put forth some effort.

Forget for now what everyone else has or what everyone else is doing, that doesn’t concern you.

Your job is to design your life the way you envision it. This means you have to actually work towards that vision.

It’s easy to just wait for good fortune to meet you where you are. It takes being uncomfortable to meet it first.

Be the professional version of yourself and stop succumbing to the amateur way of living.

Get up and go, and see where life will take you.

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

The obesity epidemic has gotten worse and you can blame a lot of things for that. From high fructose corn syrup to the fast food explosion.

It’s so much obstacles to jump over in order to lose weight. It’s so comfortable being sedentary so why even try?

Exercising can be a great way to counter the rapid weight gain, but it doesn’t stop there. What you eat also plays a big part, and how much you eat.

This is why it’s so important to count your calories, this way you are aware of how much you are actually consuming.

You will be surprised to realize that you are actually eating more calories than you thought.

Counting calories will give you the information you need. Now with the information you can start to put it to your advantage.

Once you have what you need, you can start to see not only how much, but the times of the day you get hungry.

Now you can develop a diet plan that works for you and begin to build your healthy lifestyle.

Today we are doing Tabata workout.

If you’re new to Tabata, it works this way: 20 seconds on, 10 seconds off for 8 rounds. Let’s get started:

Warm-up: Light dynamic stretching for 5 minutes.

Main Workout:

• Kettlebell Swings
• Squat Jumps
• Blast Off Push-Ups
• Mountain Climbers
• Air Bike

Complete all exercises one by one in the Tabata style, resting for 1-2 minutes between.

Have a great Wednesday and Keep grinding!!

We all been face to face with opportunities and had two options, either take it on or not. If you choose the latter then you felt the string of the fear of failure.

Fear of failure is the obstacle that most can’t see themselves through. This leads to procrastination and a lack of forward movement.

Not attacking goals only attracts more fear, with thoughts of being behind and staying there.

Perfectionism is another way that fear of failure can poke its head out. This is especially dangerous because it makes us feel like we are moving forward, but is just an illusion.

Fear of failure strikes at every aspect of our lives from the mental and physical states.

We fear to change jobs so we stay stuck in a job we don’t like. We fear looking bad in the gym so we stay stuck overweight.

Fear of failure is something we must learn to embrace. Think about the things you can control and try to forget the uncontrollable.

When you set your mind on what you truly want and bypass the fear, you begin to realize how much power you really have.

Becoming bold is something we all should strive to be. We only have one life to live so why not live it to the fullest.

To reach our full potential, we must take bold steps.

This could look different from person to person, so you must decide what type of boldness is right for you.

The first few steps are always the hardest, but once you gain momentum things can start to fall into place.

This is the beauty of being bold, because once you do, other things just happen to become more feasible.

Your Goal This Week: Start to take the first steps towards boldness. For example, if you’re never stepped foot into a gym because of whatever reason, take the first step of signing up to one. This can feel like a waste but it’s not, once you complete your sign up now you can go even further and sign up for a class or training session. Taking these micro steps means you are one step closer to becoming someone who enjoys fitness.

This is just one example, but you can see what being bold can get you. And once you start, it can carry to other aspects of your life. So take the bold leap, I promise you won’t regret it.

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.

“If you have more than three priorities, you have no priorities.” – Jim Collins

Not everything in life should be considered a must do. If you treat everything the same you won’t get to what’s really important.

Separating the must and the wants is an essential part of getting your most passionate projects out into the world.

Prioritizing the right goals can also be a great way to conserve energy.

Energy is what we need to accomplish worthwhile goals and having to much to prioritize will drain that from us.

To be your best is to get what needs to be done first, and not let the other stuff weigh too heavily on you.

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

It’s not only how much you can lift, for this that many reps. It takes more, it takes deep concentration, which is the mind-muscle connection.

When using the mind-muscle connection properly you get quicker results, you work the muscle to it fullest ability.

Your workouts become more than just moving weights around. You get the added benefits of muscle growth with enhanced reps with better form.

The mind-muscle connection is the perfect way to stay totally focused on your workouts. Slowing down the reps so you can really feel the muscle working and at the same time picturing the fibers lengthening and shortening.

Try it for yourself in your next workout and feel the difference.

Today we have an arm workout.

Warm-up: Using a light bend perform 2 sets of 20 reps of bicep curls.

Workout:

• Incline Bench Dumbbell Bicep Curls
• Bench Barbell Skull Crushers
• Barbell Reverse Bicep Curls
• Barbell Wrist Curls
• Overhead Dumbbell Tricep Extensions

Perform each exercise for 3 sets of 8-12 reps.

Have a great Wednesday and Keep grinding!!