Triple D Health and Fitness

We tend to push back stuff that really matters. We tell ourselves “I’ll do it tomorrow” or “I’ll get to it starting next week.” Then tomorrow and next week comes, and nothing gets done.

To take control over our lives is a major challenge, but one that needs to be addressed. We only live once, so our time is precious.

More time is what we wished we had. But it’s not the more that’s important, it’s how we use that time.

If you value it, time will be a blessing, if not, time will be a burden. Time is all in the eye of the beholder. It’s your choice in how you look at it.

Your Goal This Week- Make time for the things that count like spending more it with your family and friends. Make time for your mental and physical health. Make time for education and doing creative work. Make time for growth and gratitude. Make time for yourself this week and the weeks that follow, and at the end you will be rewarded with a great 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.

“Make the best use of what is in your power, and take the rest as it happens.” — Epictetus

Too much time is wasted on what we can control. We worry about what others are doing, comparing and measuring.

This zaps our energy and makes us feel worthless.

Instead we should focus on what we are doing, on our accomplishments and wellbeing.

Using our limited energy on our lives is the best way to do it. Making our seconds, minutes, hours, days, months, and even years count.

We get one life to live, don’t waste on the worrying on the lives of others.

It’s in your best interest to guide your life in what suits you. The power to navigate life’s challenges and obstacles is inside you.

Whatever happens, let it, every mishap is a new opportunity to improve. Every mistake is a learning experience. If you look at it this way, life will be more enjoyable.

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

We live in a society that has the tendency to want everything right away. When it comes to fitness, this way of thinking won’t work.

The progress tend to start slow, it takes time to see the benefits of exercising and eating the right foods. Patience is the number one virtue when it comes to losing weight or gaining muscle.

Rushing the process too quickly can lead to burnout and you giving up on your fitness goals. The secret is to take it day by day, workout by workout, meal by meal.

Once you learn slow progress is best, your mind will be at ease.

No more trying to destroy your body with each workout. No more beating yourself up with one slip up on your diet.

Slowing things down will give you the comfort you need to endure the uncomfortable aspects of fitness, giving you enough time to adapt to the changes.

Your fitness journey, if done right, is a life long commitment. We don’t get fit and stay fit, it takes continuous effort, but it’s the best thing to do for yourself.

Today we going to focus on the pull.

Warm-up: Side to side bend, rotational twist, forward and backward bend (3 sets of 10)

Main Workout:

• Single Arm Machine Lat Pulldowns (3/10-12)
• Single Arm Dumbbell Preacher Curls (3/10-12)
• Single Arm Cable Rows (3/10-12)
• EZ Curl Bar Bicep Curls (3/15)

Try these four exercises and let that back and biceps feel the burn.

Have a great Wednesday and Keep grinding!!

What makes us humans strive so much is in our relatability. We are always in search for connection with others. Without these connections, life would seem purposeless.

So the big question is, how do you find connection?

First you need to know who or what type of people you are looking for. If you don’t know this it will be difficult to narrow down your crowd with the multitude of different people out there.

Second you must go to events or gatherings where your type of people may be at. This is important because if you go to the wrong places, you will keep meeting the wrong people.

Third you will have to get to know them, just because you in the right place with the right people, doesn’t mean you will click with all of them. You may have something in common but it takes more than that to become friends.

Once you have all these things in place, your chances increase. You will know when you found the right connection, it’s a feeling like no other. I wish you luck in your journey ahead.

Every step no matter if there are big or small matter. As long as you continue on your path to a better self with forward momentum, you on the right track.

Don’t get discouraged though if you have to back step a few times, this is life. The most important thing is that you dust yourself off and get back to it.

If you miss a day at the gym or went a little crazy on the weekend with your food choices, don’t waste too much time beating yourself up about it.

Your path or anyone else’s is not going to move in a straight line. There will be twist and turns, ups and downs, but you just to keep at it.

Your Goal This Week- Keep moving forward, no matter obstacles get in your way this week. Don’t allow mistakes or setbacks get you down. Don’t look at anyone else’s progress, just stay focused on your own. Your path will be unique and one that you will be proud of.

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.

“What I am to be, I am now becoming.”- Benjamin Franklin

As we move through life with goals and aspirations, we begin to realize how important change is.

The old way of thinking is that we shouldn’t change, but it’s no growth with that mindset.

It’s essential to gather as much knowledge and experience as possible so we can become better.

If you acclaim to a growth mindset, you will be a person of inspiration. A person everyone knows is of value.

This shouldn’t be forced, it should come naturally through the living of life.

Everyday is a new opportunity to learn and grow. And in the process, BECOME!!

This becoming, is different from person to person, we are all unique in our own special way.

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

Everyone has strived to change their health habits for the best. This could be through choosing healthier options at the grocery store or making it to the gym a few times a week.

These are all great aspirations but why do we fall short?

The problem is we tend to try and do everything all at once. Habits don’t work that way, so we need to gradually get to our set goal.

We need to make mini changes, so that way, it doesn’t attack our current identity. When you try to change too much all at once, your body goes into defensive mode.

The alarm bells won’t go off, if you say, replace one bad food for a healthy choice. The same for the gym, try doing 20 minutes before going for a hour.

Healthy habits will come for you, just don’t try to rush them. Remember, it’s a step by step process and the more you take it slow, the greater the chances of it sticking.

Today’s workout will be focus on the push.

Warm-up: Using a light resistance band do 3 sets of 10 of band pull apart, overhead shoulder press.

Equipment Needed: Dumbbells

Main Workout:

• Shoulder Press ( Alternating) 3/12

• Laying Bench Chest Press ( Single Arm) 3/10 Each Side

• Laying Skull Crushers 3/12

• Incline Chest Press 3/12
• Over Head Tricep Extensions 3/12
• Seated Lateral Raises 3/10

Have a great Wednesday and Keep grinding!!

You ever got the urge to eat something sweet? Or got the temptation to open up your social media feed and start scrolling? What cause these acts to be so irresistible?

These are habit triggers or cues that happen right before you do the act. They are rather unnoticeable but can control your behavior.

To get to the bottom of this problem you must be aware of what is happening. You need to figure out the triggers, so you can up come up with a solution.

If you don’t know what causing you to act in this certain way then you can’t stop it. You will be a slave to your own mind, and body wants that.

You want to be in control, so your first step is to make it a priority to catch yourself when the triggers happen. This could look like stopping in the middle of your habit loop and then going back to what started it.

Doing it in the act is the best way because it’s still fresh in your mind. Waiting later on may not work especially in a busy day.

It’s important to know your habit triggers, so you can start becoming the master of your life.