Triple D Health and Fitness

Doing your best in anything you approach is a very important attribute. Failure is always a possibility no matter what you believe. Failure may not be in your control but doing your best is.

Even with this knowledge some will slack on many things that don’t seem important. The bad part about this is that everything should matter in life.

The great motivational speaker Jim Rohn said “The way you do anything is the way you do everything.” So not doing your best in one part of your life can affect the other more important parts.

That’s why it’s so vital to always do your best.

When you do your best, win or lose, you feel better about your performance and of yourself. You don’t want to live a life of “what if’s” you want to instead put all your effort in every opportunity, whether big or small.

Your Goal This Week- Figure out what you haven’t been doing to your best ability. This realization will take some honesty in your part. Once you pinpoint those areas in your life, start to put your best foot forward. Make a promise to yourself that you will always do your best. Make this a must, and you will reach your true potential.

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 is approaching here’s a quote that will keep you focus.

“Do not overestimate the competition and underestimate yourself. You are better than you think.”- Timothy Ferris’s

Ferris is explaining how we shouldn’t doubt our skills and knowledge. We tend to look at other’s accomplishments and believe we can’t do the same.

We kick ourselves in the butt, and bring our own energy down. Our self-belief takes a hit and we can’t seem to pull ourselves up.

We should stop this negative thinking and start believing in ourselves. When we realize how great we can be is when the door of opportunity opens.

Start by improving your skills, if you do the hard work all the doubts start to fade. You gain more confidence and a sense of belief in yourself.

You are who you believe to be, so believe you are better than the competition. Believe you can do what they did, but even better.

Everything starts with self, so make sure it’s something great.

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

Exercise is always good any day of the week, and working out indoors is awesome. But we should be willing to mix it up and go outdoors and exercise. It’s so many benefits of a workout outside, here are some you can expect:

Vitamin D- Being out in the sun has been getting a negative outlook lately. It’s true that too much can be harmful, but not getting enough can be as equally bad. We need vitamin D and the best source is the sun, so take your workout outdoors and get some.

Fresh Air- I know as a society we are so use to being in air conditioned buildings, but we are missing out on some much needed fresh air. Always being indoors we forget how refreshing the outdoors can be.

Sweat More- At the gym you will definitely get a good sweat in, but nothing compares to the sweat from exercising outdoors. During the pandemic when all the gyms were closed, I lost 30 pounds working out outside. I sweat so much in those few months it was different.

I ask for your next workout session that you switch it up. Grab some kettlebells, dumbbells, or just your body weight and go outdoors. It will be hard at first because it’s something different. But you will start to feel great.

Today’s workout is using single arm only. This will be a complete upper body workout.

Exercises will be done for 10 reps each side for 3-5 sets.

Equipment needed: Dumbbells

Main Workout:

• Split overhead press
• Bent over rows
• Concentration curls
• Arnold press

Have a great Wednesday and Keep grinding!!

We live in a world of comfort, gone are the days of working hard for the stuff we want. For example: we use to have to get up and go to the grocery store for food, these days a few minutes on an app and your food will be delivered to you. I’m not saying we shouldn’t occasionally enjoy these comforts, because we are fortunate enough to live in a good time in history. But, too much can be dangerous so we should find time for a little discomfort. Here are a few that can get you started:

Park Further- When parking at a store it can easy to park upfront. You may even find yourself waiting for a closer spot to come available. Instead, park further away so you can get those extra steps. It may seem like a little act but those steps will add up.

Early Start- I know the bed can be super comfortable in the morning making it hard to get up. It’s dark and cold so who in their right minds would get up. This is a perfect time to embrace discomfort and do the hard things early in the morning. This could be an early morning workout or run.

Weights To Cardio (Vice Versa)- Even in the gym you can get a little too comfortable. If you a heavy lifter you may ignore cardio, and if you a cardio person you may not even lift at all. This is a chance to switch up your routine and do something you won’t normally do. This can be a shock to your body, inviting something different.

Try Something New- Doing the same things over and over leads to mundane abilities . To shake things up, try something new that will get you out your comfort zone. Developing new skills is a great way to keep your mind growing.

Just Say “No”- It may be easy to say yes to everything, less drama and hassle. Saying no can be difficult if you feel like you need to make everyone else happy. Saying no, no matter how uncomfortable it can be, will save you time and energy. Being nice and helpful is a great attribute but you don’t want to wear yourself thin in the process.

Try these out and escape the world of comfort. You are tougher than you think, and the benefits of discomfort will make you a better person in the long run.

If you living a life of should’s, it’s your time to start doing. If you’re not quite sure what a “should” life looks like, let me explain.

If you find yourself saying “I should workout” or “I should eat healthier”, you are falling victim to a “should” life.

If this is you, you can switch to a “I will” life, which is saying “I will workout” or “I will eat healthier.”

When you decide to make the switch, your life will instantly become better. Living in a “I will” life, you start to take control of your life.

Doing is so powerful because it’s proof that you can accomplish many things. When you start to do, and stop overthinking everything. Something incredible happens.

You grow self-confidence, greater self-belief, and an overall positive feeling of self.

Your Goal This Week- Make a decision to do something you been putting off. That can be starting a new exercise routine, starting a new diet, starting a meditation practice. Whatever you been thinking about doing, start slow if necessary. But whatever you decide, don’t say “I should”, say “I will.”

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 is approaching here’s a quote that should keep you focus.

“Many of life’s failures are men who did not realize how close they were to success when they gave up.”- Thomas Edison

Edison was making a point to never give up. Sometimes we throw in the towel to fast, not knowing that the next time will be the best time.

The more we go for something we really want, the harder it gets. Keeping our head above water gets difficult, but nothing great comes easy.

Regret comes at a cost, and we will have plenty of it if we stop short from what we really want to achieve.

You will never really know how close you are to success. The not knowing is the gift and the curse. Not knowing keeps you on your toes and excited for what lies ahead.

Look at Edison himself, he failed thousand of times but kept moving forward. You have it in you to do the same.

Never Give Up!

Never Give In!

Your Future Is In Your Hands!

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

I get it, mornings suck, it’s cold and dark, nothing exciting is going on. So why would you want to get up out of bed? First of all, we all know how essential it is to exercise. Well, here are a few benefits of doing a morning workout:

Mood Enhancement– Exercising boosts endorphins which trigger a good mood. How great would it be to start your day off with the feeling of accomplishment. This will make the rest of the day even better, so why wait until later, get it done first thing in the morning.

Influx Of Energy-It may seem strange that working out delivers energy, but the science backs it. It shows exercise increases production of your mitochondria, which is the powerhouse of the cells. To put it simply, exercising is like a natural energy source that can help you get through the rest of the day strong.

Increase Focus-Exercising not only increases blood flow for your muscles, it also does the same for the brain. This extra blood flow helps you focus more efficiently, and we all need a little bit more of that. With all the distractions that wait for us during the day, why not get that extra boost of concentration in the morning.

Your Time- We all can use some alone time, and nothing can top getting a great exercise as well. In the morning it’s less distractions and no one’s buying for your time. So, you can just focus bettering yourself.

These are some of the great benefits of a morning workout. So rip that blanket off, don’t hit snooze on the alarm and get to the gym.

Today will be a HIIT style workout.

All exercises will be done for 45 seconds on, 15 seconds off for 5 rounds.

Equipment needed: Dumbbells

Main Workout:

• Squat Thrusters
• Bent-over Reverse Fly
• Standing Chest Press
• Bicep Curls
• Plank

After completing all exercises, rest for 1 minute.

Have a great Wednesday and Keep grinding!!

Life is filled with habits, we unconsciously do things all day long. These habits don’t come just like that, it’s much more complicated than that. We build habits through repetitions, and the more reps we put in of a certain action, the less we have to even think about it. So we can use this knowledge and start building healthy habits (the example we would use is exercising):

Cue- Let’s start with the cue, this is the event that triggers the habit. It could be when the alarm goes off or seeing your running shoes by door before you leave. Anything that will attract you to start exercising.

Routine-Second comes the routine, the action you proceed to take after the cue. This could be when your alarm goes off you get out of bed, and put your workout clothes on, or when stepping out the door putting your shoes on and going for a run. Keeping to the routine will help it stick.

Reward- The last is the reward to increase the chances of you doing the habit again. This reward can be anything that is personally good for you. It can be a fruit smoothie at the end of your run or a nice healthy, tasty breakfast. Rewarding yourself is important to maintain those healthy habits.

This healthy habit of working out will never happen overnight, and that includes the other healthy habits that will follow. It will take a lot of repetition but if you keep at it, the habit will become much easier. Remember, you can use this same principle of cue, routine, and reward to develop other healthy habits, and keep aiming for a better self.

*For more information on habits, pick up Charles Duhigg great book on the subject, The Power of Habits: Why We Do What We Do In Life And Business.