Triple D Health and Fitness

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

“Conformity is the jailer of freedom and the enemy of growth.” – John F Kennedy

Conforming to the norm is a bad way to escape from yourself.

To be like everyone else can seem like the good thing to do, but at the end of your life you will be consumed by regrets.

I don’t know about you, but is not how I want to feel at the conclusion of my life.

This is why it’s so important to find out what makes you happy, what makes you motivated and what leads you to a life of purpose.

You will not grow when you conform, you will not feel fulfilled if you forward the crowd.

It’s in your best interest to become what you want to be.

Becoming, whatever that may look like for you is the best gift you can give yourself.

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

As technology advances more people are staying indoors nowadays. And this goes from kids to adults.

Video games and social media platforms plus being able to work from home makes it easy to keep in contact with family and friends, and stay employed which can be a good and a bad thing.

The good thing is we can get in touch with people that’s far away from us, but the bad thing is we can also do that with people that’s close by.

This leads to vitamin D deficiency, depression and other health concerns. We need to get out and get some sun and interact with people face to face.

Playing outdoor sports, going for a run or even nature can be beneficial for our health, both mental and physical.

If you find yourself now spending too much time at home, make a plan to get out. Grab some food with some friends, take a walk in the park, anything that gets you off the couch.

Today we got a Tricep and shoulder workout.

Warm-up: Arm circles, shoulder rolls, band pull apart, band shoulder press ( 10 reps each)

Main Workout:

• DB Shoulder Shrugs
• DB Overhead Tricep Extensions
• DB Split Single Arm Shoulder Press
• Cable Single Arm Kickbacks
• Cable Front Raises
• Cable V Bar Tricep Press Down

Complete for 3 sets of 10-12 reps.

Have a great Wednesday and Keep grinding!!

In a world where it’s like follow the leader, you can get complacent about what you can accomplish. You no longer think for yourself, but just think like everyone else.

You become just another person in a group of other persons. Never finding what makes you uniquely you.

Conforming to the world leads to a comfortable life but nothing to make you stand out. You become a carbon copy.

If you are like me, you don’t want this for your life. You want to be true to yourself and find your purpose.

You want to be all you can be, not all they can be.

What makes conformity so easy is it comes naturally. It’s in our DNA, we want to be well liked and not be looked at differently.

But the times has changed, it’s the ones that look outside the box that become successful.

With that being said, be the one that others follow,. Be the one that others lookup to and say to themselves “I can do that too, in my way.”

It’s a lot of things that are out of our control like the weather, our colleagues, and other people opinions on us.

This is all outside noise that needs to be eliminated as much as possible. Not all of it can go away but the less noise we have to deal with the better.

It’s the inside that we must pay more attention to.

What are you telling yourself?

What opinions do you hold of yourself?

What in life are you looking for?

These and many more questions you should be asking yourself and coming up with the answers.

If you fail to do this for yourself, how do you expect to achieve success?

This is exactly why you need to eliminate or at least reduce the outside noise. This way you can concentrate on what matters most and that is you.

Your Goal This Week- Figure out what matters most for you, keep this in mind when the outside world tries to penetrate. Your thoughts carry more weight than the opinions that come from the outside. Master what is in your control and let what is not pass you like streams in a river.

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

“Progress is not achieved by luck or accident, but by working on yourself daily.” – Epictetus

If you’re waiting for luck to guide your life then you’re be waiting for a long time.

It takes some work on your part to even have luck work on your favor.

Without the hard work daily, your goals and dreams will remain elusive.

If you study the most successful you will see they didn’t get that way from sitting on their hands.

They got up earlier than everyone, work longer than everyone, and put forth action, not hoping and wishing to achieve their goals.

They made sure every stone wasn’t left unturned, and when they went to sleep that night they knew they did everything they could that day.

This is how you must attack your life, daily commitments done everyday. If you do this, it’s no way your life will not become purposeful.

So get up and get going, your life is not going to make itself.

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

A lot of health goals fall short because we forget to change our environment.

We keep sugary and fatty foods in the pantry, knowing when we have a quick second of weakness we will grab them.

Temptation gets us all, even the most dedicated. We can fall in the trap and find it hard to climb our way out of it.

You probably heard this before, one unhealthy meal can cause an avalanche, and before you know it you been eating cookies all week.

To put the odds in our favor, we must change our environment to best suit our goals.

If you don’t want to eat it, keep it out of sight. Even better, exchange that unhealthy snack with some healthier choices like fruits and nuts.

When your mind temps you to reach into the same bowl, what you would pull out of it is some healthy food, that will help you stay on track.

This is what changing your environment looks like. Your full commitment on reaching your health goals, you have the power to do so.

Today we have a core workout using variations of planks.

Main Workout:

• Hip Dips
• Body Saws
• Jacks
• Side
• Shoulder Taps

Complete all exercises for 4-5 sets of 12-20 reps.

Have a great Wednesday and Keep grinding!!

The J Curve can be used on mostly everything. It explains the trajectory something takes from beginning to end.

When we start something new, everything seems fine until we start to plateau. This is the bottom of that J Curve and can be hard place to be at.

For example: Let’s say you start a new workout program. At first everything is going along as planned, you losing weight and feeling good about yourself.

Next thing you know, the weight is not coming off and you seem to be weaker. You increase your intensity, you put in extra hours, and nothing seems to work.

But like with anything, it just takes consistency. Eventually things will begin to look up, and even get better.

This is just one example of the J Curve, you can find it in other aspects of the world. It’s always going to be that dip in productivity but the rise is also going to happen.

We sometimes try something for the first time and love it. We see ourselves getting better and better each time, and the joy of it skyrockets.

Then everything begins to stagnate, and even seem like you getting worse. You try everything and nothing seems to work.

This leads to frustration and too many a reason to quit. Something you once loved becomes an another failed experience stuck in the past.

What you forgot is that this is normal, everyone goes through ups and downs. The ones that make it out the other end are the ones that choose commitment.

Being committed is the key to getting over the hump. Being knocked down, but pulling yourself back up day in and day out.

The committed eventually find the light, they put in the work and become great. They survive the hard part and find mastery.

Your Goal This Week- If there is something you are currently stuck in, don’t think about quitting it. If it’s something you truly want to become successful at then keep on doing it. But don’t get me wrong, not everything needs to have your full commitment, only the things that spark something special inside. Once you find it, promise yourself you will keep going, promise no matter how hard it becomes you would see it through. This is choosing commitment and it would lead to a more fulfilling 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.