Triple D Health and Fitness

Life can be filled with stress, unmanageable at times. When it gets to this point, you must find away to reset yourself. It’s many ways in many different situations that a different reset is needed, here are some to consider:

Rest Day- This is particularly useful for people that exercise frequently. If your muscles are constantly getting stressed from 4-6 days a week, you need to add a rest day. This day or days are a great opportunity to let your muscles recover. This way you can come back stronger the next week.

Weekend Get Away- This is great to do every few times a year. Staycation as they call it, is when you still local but away from your home and neighborhood. This is good so you are doing something different and not stuck in your routine.

Vacation- This is the big one, taking a week or even two weeks off from work and normal activities. Going out of your state or country is a great way to explore this wonderful world. Cruises are also a great way to reset and create great memories. Vacations are the ultimate recharge and reset opportunities and ones you need to make time for.

These are just a few ways to reset, they are so many others like retreats, fishing, hiking. Choose what is best for you, and your family if you have one. My last advice for you is that you make sure to take time off, we only live once so don’t waste it stressing all the time.

Today’s workout is all about the legs.

Warm-up: Hip openers, lateral lunges, body squats, high knees, jumping jacks (10 reps each)

Main Workout:

• Goblet Squats (Dumbbell) ( 3 sets of 12)
• Calf Raises (Machine) ( 3 sets of 25)
• Split Squats (Dumbbells) ( 3 sets of 10 on each leg)
• Alternate Front Lunges (Dumbbells) (3 sets of 20)

Take a 1-2 minute rest in between sets.

Have a great Wednesday and Keep grinding!!

One of the worst environments you can be around is a negative one. This could be negative people, a negative job, negative thoughts, a negative relationship or even negativity on social media. This negativity can affect us in so many bad ways. This is when we must find a way to remove ourselves. Let’s take some steps toward a more positive life:

Practice Mindfulness- Being mindful of the negativity in your life is the first positive step. You must be aware of the situation you are in before you can react. Knowing is half the battle but whatever this knowledge no changes will ever be made.

Eliminate- Once you find out what’s negative in your life, start the process of elimination. Not everything will be easy to get rid of, so will need patience. For example, a negative job may take time, with finding a new job or even going back to school in search of a career you really want.

Don’t Let It Back In- Once you got rid of the negativity, don’t let it back in your life. Staying away from the negativity is probably the most important step. If you do all the work to escape, you will be foolish to allow it to take hold again. For example, if you stop being around people who are bad influences, you most certainly stay as far away from them.

Follow these steps with everything negative in your life. Slowly but surely, find some distance away, and keep it at bay. Some will be harder than others, so persistence is key.

It’s so easy that follow the crowd and mirror their actions. It’s much harder to let your own uniqueness to show, but this is what you must do.

We all bring something special and different to the world.

Being true to yourself will be the best gift you ever received. And the best thing about it is you have the power to do so.

You can look at others for motivation and inspiration, but at the end of the day, you must do what’s right for you.

What’s right for you looks different from what’s right for others. You must find what makes you special and let it shine through.

Your Goal This Week- Take a good look in the mirror, what do you see? That’s right, you. Make it a point to not be like anyone else, they have what they have, it’s up to you to get what you got. You are the director of your life so make it a great one and follow the path meant for you.

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.

“Perfection is not attainable, but if we chase perfection we can catch excellence.”-Vince Lombardi

Perfectionism has been receiving a bad rap and it’s good reasons why. Nothing in life will ever be truly perfect but I say why not try?

If your goal is to be perfect, you will never get there. But if you stop every once in a while you will witness something incredible.

The fact that you strived for perfection will leave you with great work. You will have created what most will never dream of.

Excellence is as close to perfection as they get and is attainable.

Don’t let not being perfect stop you from being excellent. Let perfectionism guide you through, and not consume you.

You have the ability to bring something unique to this world. Do everything you can to get it out.

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

The word “perfect” is a dangerous one because that leaves no room for error. The human race was not built for that, we are a species that evolved to learn from our flaws.

Being on a diet is so ingrained in us, and in this day of age it’s so many to choose from. We have the vegetarian diet, carnivore diet, vegan diet, paleo diet, south beach diet and so many more.

This can get very confusing and at times a pain to keep up with. We go from diet to diet, hopefully picking the one that’s right for us. We “yo yo diet” going up and down until we finally just give up.

We are in search for the perfect diet but it’s none to be found because it’s no such thing. It’s better to be 80% clean and leave room for some indulgence.

It so much temptation when it comes to food that it’s hard to say no to it all. Having a little snack every now and then is a great way to feed your temptations, and not have you fall off the track completely.

It’s important though not to over indulge because this will mess up the balance. Look, you are a human and your brain is made to crave certain foods, but it’s in your control to not let it get out of hand.

No, it’s not a perfect diet, but that doesn’t stop you from being your best and most healthy self. 80% clean is a good start, and you can begin to build from there.

Today’s workout is a Tricep killer.

Main Workout:

• Tricep Dips(Bench)
• Overhead Tricep Extensions(Dumbbell)
• Tricep Pushdowns(V-Bar)
• Single Arm Tricep Kickbacks(Rope Cable)

Perform each exercise to failure for 3-5 sets with a 1:30-2 minute rest in between.

Have a great Wednesday and Keep grinding!!

We are all influenced every day whether you want to believe it or not. It’s no escaping it, being influenced will forever be apart our lives. Here are a few places you need to be mindful of that may influence you in a positive or negative way:

At Home- This is the first place to be on the lookout for influences. Since we are home most of the time, we need to be particularly careful on what we allow in our home.

At Work- The next place is at work, we are here for one third of our lives. With that being said, we find heavy influences here from co- workers to managers and everyone in between. Being careful on who we spend our time with at work is important.

Internet/ Social Media- The internet is a feeding ground for influence. Anyone with a WiFi connection and a camera can pull us in the right or wrong direction. Known as “Influencers” (go figure) their main goal is to get your attention. You should always then keep your guard up, and not fall in any trap of a false narrative. Before following anyone, do your due diligence, and make sure they leading you in the right direction.

These are the top three places we frequent visit. Our understanding of the power of influence can become our ace in the hole. We never want to be misguided or misled, this is recipe for disaster. Be mindful of who’s influencing you, and the rest will fall into place.

Life can be scary at times and just thinking about going through it bring anxiety. This can have you frozen in place feeling unfulfilled.

Moving forward may seem impossible but you must find the courage.

Many people think courage is living without fear, but this can be farther from the truth. Courage is facing what scares you, and doing it anyway.

Taking just one step toward what we really want out of life can feel like a giant leap. This leap must be taken and the leaps after that.

Being courageous will not be easy but will be worth it.

Without courage the human race will not be where it is today. We would have still be trees, afraid to see what’s on the horizon.

Your Goal This Week- Whatever you been pondering to do but to afraid of, start taking the steps. Find the courage to take on the challenge. Don’t allow fear to hold you back any longer. Look fear straight in the eyes and show it what being courageous really looks like.

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.

“A journey of a thousand miles begins with a single step.”- Lao Tzu

Any journey may be long but they all begin with that first action. The action to accept the challenge and to do, not think.

The process to complete much in life is just one step at a time, but it’s the first step that weighs the most.

What follows is hard work and an inner desire to never quit. When the road gets tough, you in turn become tougher.

All that matters now is what’s in front of you at the moment, the rest will fall in place.

If you are willing to endure, your journey starts today.

Make the first step and become your greatest self.

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