Triple D Health and Fitness

Success can mean different things to certain individuals. But when we hear success, most of us think of being rich. This is not the only definition of success. Here are a few ways you can gain success:

Being A Great Parent: Raising kids is not an easy job and can take up a lot of your time. Anyone can have children but it takes a certain person to be a great parent. This means sacrificing a lot of your time, going to big events like graduations. Being a teacher of good habits, and making sure your kids will be a benefit to the world.

Advancing Your Education: For some a high school diploma is just the beginning. Those that choose to pursue higher education are on a quest, not to only benefit themselves but the world as a whole. The more they learn, the more they can provide help for the rest of us.

Roof Over Your Head: This may seem small but you should know some don’t have the same luxury. If you are going out and working hard to keep a roof over you and your family heads that means something. You can pat yourself on the back because you are making an impact on the ones closest to you.

A Healthy Mind And Body: As the old saying goes “health is wealth.” Not even the super rich and wealthy can say they are healthy, if they don’t work for it. If you are living healthy, doing all the necessary work like exercising, eating right, and meditating this is a great accomplishment.

This is just a hand full of things you can feel successful in. You don’t need to have the biggest house, the most expensive car or the most followers. If you are on the right path to your potential, that is real success.

If you find yourself going through life at this very moment confused, directionless, and unmotivated, it’s time for a change.

This is the most important time in your life, this is the time to make steps towards what you really want.

It’s time to find meaning.

Without meaning, life becomes a little more colder. Life becomes a black hole of emptiness.

This is what you need to avoid at all cost.

In order to live a healthy, fulfilling life, you must have something to live for.

Your Goal This Week- Sit and think, write down what really brings you joy. Ponder on your special skills, and how you can improve the world around you. This is where you begin to find your meaning. Find the spark that makes life worth living.

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 can change your mind, you can change your life.”- William James

Your life is yours and the way you choose to look at it is the deciding factor. If your thoughts are negative, your life will seem like so.

A simple change of thought can make a big difference on how you perceive your life.

Your mind is more powerful than you will ever know, so use it to your advantage.

It’s important to control your thoughts, and not let the bad creep in. You must act like the guardian of mind, and keep what’s not beneficial for you away.

The more you can think good thoughts, the better your life will become. Not saying this is all you have to do, but is a great start and is fully in your control.

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

We all know or found ourselves with the all or nothing mentality. This when we are all in something like health or not at all. This is a dangerous mindset to have, because it leaves no wiggle room. Let’s see how this can backfire:

Nutrition: To be in an “all or nothing” mindset is horrible for your nutrition. Look, nutrition will never look perfect, it’s times when you will slip up and have a cookie. This doesn’t mean you throw everything away and start binge eating. When you fall off, the best you can do is hop back on.

Exercise: If you’re in an “all or nothing” mindset is not a great way to look at your exercise plan. They will be days when you skip the gym, but this doesn’t mean you can’t go in the next day. Exercise is a life long habit, so if you start to beat yourself up about missing some days, that can lead your progress astray.

Relationships- Everyone has their own point of views, tendencies and preferences. With that being said, that doesn’t mean you can’t be friends or even have a relationship. The “all or nothing” approach will keep you looking at differences, instead of what you can relate to. Not everyone you are in contact with should be exactly the same.

These are just few things in life that an “all or nothing” way of thinking can throw you off track. Another example can be life in general, it’s not just success or failure, life is more than that. There is a in between, and you shouldn’t forget that. Where you are now is just part of the journey, enjoy it and keep going forward.

Today is going to be a full body dumbbell workout.

Warm-up: Arm circles(forward/backward), toe touches, hip openers, jumping jacks, squats (reps of 10 for 3-5 minutes)

Main Workout:

• Deadlifts
• High Rows
• Bicep Curls
• Overhead Tricep Extensions
• Laying Chest Press
• Sit-ups

10-12 reps for 3-5 sets, sit-ups for 1 minute for 5 sets. Grab your dumbbells and get to work.

Have a great Wednesday and Keep grinding!!

Self doubt has become a epidemic with more of everyone’s lives be broadcast through social media. We constantly scrolling through social media, unaware of the impact it has on us. The more we see the best of other people’s lives, the more we doubt ourselves. Here are a few strategies you can use to improve your self doubt:

Take Time Away From Scrolling- It’s important to not be consumed by social media. You must step away and start to focus on your own life. This way you get to know yourself, and realize you are more than enough.

Stop Comparing- This is a very big problem in society today. It’s so easy to look at what other people are doing and try to match up. This doesn’t go well because everyone is just posting the best part of their lives. You just need to live in yours and know that your life is yours to make.

Be Grateful- Showing gratitude is a perfect way to get you to a place of peace. And with this peace, you can start to build up your self. If you’re not grateful of what you have now, you won’t be with what you have in the future. You can start the day or end it with a list of the things you are most grateful for.

These are a few steps you can take today to get rid of self doubt. We are all special and you need to know you’re not excluded from this. You just need to believe in your skills and what you bring to the world has meaning. Stop with the doubt, and start to blossom like the flower you are.

Doubt can creep up on us and leave us not believing in ourselves. We can start to second guess ourselves, and this can lead us on a less desirable path.

This is the perfect time to look back on our past. If we examine our life right, we can find past success.

It’s in these past successes that we can start to gain some momentum. Absorbing the energy from our past is the best way to achieve success in our future.

Your Goal This Week- If you find yourself in a rut, it’s ok, these things happen. Take some time to look back at past evidence, this means anything you accomplished that made you proud. Remember deeply how you rose to the occasion, how you made it happen against all odds. This should be what’s running through your mind. Use these experiences to push you through, and add some more accomplishments to 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.

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

“To Be Yourself in a world that constantly trying to make you something else is the greatest accomplishment.” – Ralph Waldo Emerson

The greatest gift we ever received is life, our life in particular. We are all born unique and should be appreciative of that.

The world will always try to throw us off track, and have us heading in a direction we never intended to travel.

It’s important to stay true to yourself, and not follow the crowd. You have something spectacular within you that’s worth more than fitting in with the rest.

Become you, in a nutshell, and the rest of life will fall into place.

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

As we get older our body start to break down gradually. This is when we need to adopt a more mindful approach to our health. Aging is a gift, but one that needs to be handled with care. Here are a few ways we can start to mindfully act:

Mindful Eating- Remember when you ate whatever you wanted and still lose weight. Well, that time is over, now we must be proactive on what’s in our diet. This means limiting the sweets and salty treats like cookies, chips, and all the other delicious options they have by the checkout line. It’s critical to shop for food with the least amount of ingredients as possible, meaning lean meats and vegetables. Staying clear of ultra processed foods, and sticking with more natural foods.

Mindful Sleeping- “I’ll sleep when I’m dead” is a famous line most use. And when we are young we can sometimes get away with lack of sleep. As we age, sleep becomes more and more important. We are no longer spring chickens that can get up and get after it with 3 hours of sleep. It’s essential to get our 7-8 and sometimes even more, so we can have a more productive day.

Mindful Exercising- As we increase in age, we can no longer workout like we use to. When we were young we can just start exercising with no problem. Now, a warm up with dynamic stretching is a must before any physical activity. Like a car, we have to gradually get up to speed. And it becomes even more important to stretch right after our workout. We must be vigilant about which exercises and how much to lift. Our joints are getting weaker, but this is no excuse to stop exercising, we just need to be smart about it.

Mindful Meditating- Not only should our bodies be taken care of, our mind should be as well. We should take time to find our inner peace. This is exactly why meditation is so powerful, it gives us the power to control our thoughts. When we get older, our brains, just like our bodies start to get weaker. We should be mindful of this and take action on increasing our brain capacity by concentrating fully, and developing a mindfulness meditation.

It’s no stopping time from ticking and us from getting older. The sooner we understand this fact, is the sooner we can mindfully age. It’s apparent that we do so, starting today, so I’ll future selves will thank us later.

Today’s workout we will be using a great equipment, the TRX.

You can do many great exercises with the TRX, here is a few you can add to your workout routine.

This is going to be a full body workout, let’s get started.

Warm-up: Arm circles, hip openers, high knees, butt kickers, jumping jacks. (3-5 minutes)

Main Workout:

• Squats
• Chest Press
• Rows
• Tricep Extensions
• Knee Tucks

Complete all exercises for 10-12 reps for 3-5 sets. For the knee tucks do 1 minute then a 30 second rest for 5 sets.

Have a great Wednesday and Keep grinding!!