Triple D Health and Fitness

Have you ever felt like you hit a wall? Have you ever felt you couldn’t do no more reps?This is typical and happens to all of us. How about I told you a little secret, that is not your limit. Let me introduce you to the 40% Rule.

What’s The 40% Rule?

This rule states that when we feel like we can’t do no more, we are only at 40% of our capability. That leaves a lot of room, and why it so important to know this. With this rule in your back pocket, it’s no telling what you can do.

How Can You Use This Rule To Your Advantage?

Simply put, when you feel like quitting, don’t, you still have a lot more in the tank. You have more than enough to keep going. Having this knowledge will help you unlock your mental capacity to endure. This will put you way ahead of others in your field, and help you achieve success.

What To Do Now Looking Forward?

Your future self will benefit from not only knowing, but acting upon this rule. When you feel that your muscles are done during your workout, when you feel like giving up when work gets too hard. You can now, tap in to that inner strength to get those few extra reps in and finish through those work projects.

The 40% is so critical to master. It will lead to a better, more fulfilling life. You can now take aim for your fullest potential.

Not everyone is going to understand what you are doing. They may mock you, judge you, and make you seem like you’re worthless.

This shouldn’t matter, what really matters is how you feel about it. You don’t need the outside world opinions, you only need yours.

Your purpose in life is yours to live.

You shouldn’t need a pat on the back or a high five. If you living your purpose, that should be enough to keep you going.

Approval from others is overrated, it’s not possible for them to believe in everything you do. The same goes for you to others.

Focus on what matters to you, and the rest will take care of itself.

Your Goal This Week- Figure out what matters most to you, no matter if this makes you an outsider. This is actually perfect, because you want to always be uniquely you. To express yourself in your own way, find what fills your heart, and take it from there.

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.

“No man is free who is not master of himself.” — Epictetus

If you allow the external world to determine who you are, you are not master of yourself. It’s the person that lives life with an internal focus that is truly living.

In today’s world it’s easy to forget who we truly are, and only live for likes and comments. Not knowing true mastery is to conquer one’s self.

To live with real freedom, we must not let the words or actions of others dictate how we feel.

To live free is to allow yourself, and yourself alone to decide how your life will be played.

You are the deciding factor in your life, so don’t let anyone take that power away.

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

Will eating fats make you fat?

Some say yes, and some say no. I say a little bit of both. But, not all fats are created equal. Yes, some fats will indeed make you fat, while others will have an incredible upside towards your health. Here is a quick breakdown of the type of Fats:

• Saturated Fats: These are the types that are solid at room temperature
• Unsaturated Fats: These include monounsaturated and polyunsaturated, and are liquid at room temperature.
• Trans Fat: This is a process fat from hydrogenation of vegetable oils.

Now that we know the three types of Fats, let’s discuss which ones are good or bad. So both saturated and unsaturated Fats are needed in your diet. Polyunsaturated fats are considered the most valuable. The reason why is because they have omega-3 and omega-6 fatty acids. (Examples are fatty fish, flaxseed and walnuts). These fatty acids are essential for our bodies and are necessary to be our best.

Now, trans fats on the other hand, are not. Examples of trans fats are baked goods and fried foods, which can be delicious, but can lead to bad health like diabetes and obesity. The good news is, you don’t have to completely remove these foods from your diet, but only if consumed in moderation.

Moral of the story is, your diet should include fats. But it’s very important to choose those fats wisely. More unsaturated, some saturated, and very little trans fats.

Today’s workout we will be using the resistance band.

We going to do a time format for 40 seconds on, 20 seconds off.

Main Workout:

• Bicep Curls
• Overhead Press
• Bent-over Rows
• Front Raise

Complete all exercises for 5 rounds, resting for 1 minute between rounds.

Have a great Wednesday and Keep grinding!!

As life goes on we should always have the mindset of growth. Staying the same is not the way to go. This way of living will lead to a disastrous life. This is why you need to continue to work on yourself. Here are a few aspects of your life you should consider to keep growing in:

Health- Like the saying goes, health is wealth, and once health goes so does you. With this is mind you should always remain focused on improving your health. And this means physically, mentally and emotionally. As we age our health declines, so we must work on adapting to change.

Finances- Being broke is something you should avoid at all cost. To assure that you never reach a financial dump, you must work on educating yourself on your finances. Being smart with your money like saving, and be mindful of what you spend it on.

Relationships-The human species is a social creature, so relationships are important to build. But not all relationships are good, so working on skills like communication is essential to know the differences. Relationships can either make you or break you, so continue to keep building on the necessary skills.

Philosophy- The way we see the world means everything. Our values and principles make us who we are. Working on our philosophy is the way we keep growing. The world changes so your philosophy may change a bit too, so it will always be a work in progress.

Like anything in life, for it to get better it will take work. Your life is up to you to get better or worse. Working on yourself is a daily activity and should be taken seriously. Being the best you can possibly be should be your aim, so keep working.

We are sometimes unclear on what we want in life. This can lead us walking blind and unable to see what our future looks like.

If you feel like you on that trajectory, you need to stop and think.

When we are faced with this type of obstacle, we need to do our best to find clarity. Clarity is when you know exactly what you want, and how to get there.

Gaining clarity will help you create a path forward. With your vision cleared, the world begins to open up in ways you never thought possible.

All it takes is some hard work and the right dedication.

Nothing in life is easy, and getting clarity on your goals and what you really want is no different. If you are willing to put in the work, your clarity will be in high definition.

Your Goal This Week- Start to think about what you want out of life. Pick one aspect of your life, this can be your health, career, marriage or even parenting. Get clarity and clear on a vision and start working towards it.

Today I turn 41, and this year I plan on reaching new heights with this blog page and everything else in my life. Stay tuned for more things to come.

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

“You cannot travel the path, until you have become the path yourself.”- Buddha

If you want to become the person you envision yourself to be, you must do so today. Without the knowledge of how the path looks, you may find yourself walking the wrong way.

You must first believe.

You must first see it in your mind.

Change your lifestyle, change the way you perceive your life. Be the path you want to travel.

Don’t wait, become your future self now.

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

I will be the first to admit it, sometimes working out can be boring. The same everyday workout routines can make us feel uninspired. Here are a few ways you can spice up your workouts:

Supersets- These are a combination of two exercises performed back to back with little rest in between. Supersets can target one body part or two different body parts. Adding supersets to your workouts can be challenging and on your toes in a good way.

High Intensity Interval Training (HIIT)- This type of training skips the rep counting and focuses on time instead. This can be anywhere from 30 seconds to 1 minute, and little rest in between. HIIT workouts will push you pass your limits and can get you in and out the gym quicker.

Drop sets- This type of training is done by starting off heavy then taking or reducing weight. This will help with fatiguing the muscles and contribute to a killer workout.

Pyramid Sets- This type of training starts with light weights with high reps then increasing the weight while decreasing the reps. This is a good way to keep your workouts interesting and poses a new challenge for your muscles.

This is just a few of the many ways you can make your workout pop. Throwing these in every once in a while will regain your interest in the gym. Try them for yourself and get out of that same routine.

Today’s workout is back/arm.

Using dumbbells you will perform each exercise for 10-12 reps for 3 sets.

Main Workout:

• Reverse Flys
• Hammer Curls
• Tricep Kickbacks
• Bent Rows
• Seated Bicep Curls
• Skull Crushers

Have a great Wednesday and Keep grinding!!