Triple D Health and Fitness

Today’s workout is a body weight workout, meaning you can do it pretty much anywhere.

What I like about body weight exercises is that it’s good for beginners and even seasoned vets.

So no equipment needed, just yourself and go getter attitude.

We going to start slow, working our way to the main workout.

Warmup will consist with high knees, butt kickers, jumping jacks, and squats. Set a timer for 2-5 minutes depending on your fitness level, doing each warmup exercise in 10 reps, resting when needed.

Main Workout:

Let’s get down to the meat and potatoes, so you going to do each exercise for 1 minute straight, again resting as needed, getting as many reps you can. After the minute is up, rest for 30 seconds (longer for beginners, don’t kill yourself, the goal here is to build yourself up slowly). You will then do that exercise for 3-5 sets.

Pushups (these can be done on the knees if need be)

Squats (try to get a full range of motion, going as low as can)

Plank (low or high)

Lunges (front or reverse)

Sit-ups (beginners can start with crunches)

Cooldown time, and this may be tempted to skip but it’s important. After working your muscles you need to stretch them out, so you don’t wake up super sore the next day.

Like I mentioned before, this workout is good for beginners to the most experience. Be honest with yourself, and do the exercises to best of your ability.

Have a great Wednesday and keep GRINDING!!

We are surrounded by people, places, and things that can drive fear inside of us. It’s in our best interest to face these fears no matter how difficult they may seem to be. Here are some of the benefits of facing your fears:

May lead to greater opportunities- Going face to face with your fear may lead to a greater opportunity. Say you have a fear of talking to people, if you face this fear you can advance your career. By engaging with others, you start to let them in and they get to know you better. This can be that little push you needed to get that promotion.

Find something you love- When you have fear of trying something new, you can be missing out on the opportunity to find something you love. Say you fear any contact at all, so you avoid any martial arts. By not trying it out you don’t realize what you’re missing. Martial arts can be the force that changes your life for the good.

Make an impact- Not facing your fear can stop you from reaching your full potential. Tapping in to your potential cannot only make an impact on yourself, but for the whole world. Say you have a fear to start your own health business, if you don’t face this fear you can miss out on making the world a healthier place.

These are just a few of the many benefits you will experience by facing your fears. We live in a world of unknowns, and this can stop us in our tracks. If you feel your heart start to beat faster and your palms start to sweat, this is just your body preparing itself. Don’t let this turn you away, the thing you fear can be the first step towards your dreams.

What you should take away from reading this is: your fear is only the beginning, and what’s on the other side can be great, only if you dare to take the leap.

In life it’s essential to find what keeps you going. When our backs are against the wall, and we have no where to turn. When all the chips are on the table, and it’s no turning back.

In these situations we need to find what can keep us going, we need to develop drive.

What drives us is what keeps us from falling flat on our face.

When we want to eat healthy, what will drive us to say no to that donut.

When the alarm goes off, what will drive us to get up and not hit the snooze button.

It’s important to find that drive or live a life of half potential. With the right drive you can begin to experience life at its fullest.

No more making excuses, no more lack of motivation, but an avalanche of determination. And you can take that determination with you wherever you go.

Drive is that extra level up from motivation. Waiting for motivation can become a problem. But when you have drive you will go through a wall to get what you want.

Your goal This Week- You need to make a conscious effort to develop drive. Don’t worry about being motivated just keep the wheels moving forward. No matter at what speed, forward is forward. With forward momentum, it’s no stopping your progress.

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.

“You can have results or excuses, but not both.” – Arnold Schwarzenegger

Arnold’s philosophy on getting results is like no other. We tend to make up excuses of why things aren’t going our way.

Excuses can be the red light that stop us from achieving our goals. We need to let go of our excuses and focus on the work that needs to be done.

When we decide our excuses are not real, we can start seeing results. The power is inside of all of us to get to the results we want.

Make yourself bigger than your excuses.

Make the goal so important that excuses don’t matter.

So this weekend dump those excuses down the toilet where they belong.

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

It’s important to be mindful of the food and beverages we will put in our body. Not only what we eat or drink but the times we do so. This process is called “Tracking” and it could be the best thing you do today.

So What Is Tracking?- Tracking is the action of recording the food and beverages we consume in a day to day basis. This means what we eat or drink, the calorie count, and macronutrient intake.

How To Track?- You can track your consumptions in a couple ways. You can carry a journal, writing by hand all the food and drinks you consume. You can also take advantage of today’s technology and download a tracking app.

Why Is Tracking Important?- Tracking can be a huge benefit for your health. By tracking you will know what you eat and drink, at what time you do so, and how much you actually consume. With this information you can start to develop a plan to change your consumption habits to improve your health.

Now that you know what tracking is, how to do it, and why it’s important, you can start applying it to your life. By just doing it for a few days to a week, you can start to look at what you consume more deeply. This would eliminate the need for motivation to eat well and instead have a plan you can stick to.

Welcome to Workout Wednesday, today’s exercise is all about the pushing movement.

Equipment Needed: Dumbbell/Barbell

All these exercises would be done at 85% of your max weight for 8-12 reps for 3-5 sets each with a 1-2 minute rest between sets, let’s get started.

Warmup: Chest stretches, arm circles, cross body stretch

Main Workout:

• Chest Press- Whether with the dumbbells or barbell
• Arnold Press- With dumbbells
• Skrull Crushers: With dumbbells

These 3 exercises should give you a good pump and put some extra muscle on your chest, shoulders and triceps. Try it out and comment some pump pics.

Have a great Wednesday!!

Motivation can be tricky, and just like a magic trick, it can go up in smoke. Lack of motivation can feel like the worst. This is when you put your boot down and get to work. When motivation is not there, here are some steps you can take to get you going:

Start Somewhere– Getting started maybe the hardest thing to do. Sometimes you need to trick your mind by saying “I’m only going to do like 5 minutes.” This could be working out or reading a small article. The only 5 minutes would shutdown your minds protection shield. And once you start, you may feel like doing it for longer.

Do It At The Same Time- Keeping up with the workout theme, try exercising at the same time, every time. You can set an alarm or even get a workout buddy to keep you accountable. You just need to commit on a time and soon the routine will stick and start to become easier. And this can work not only with exercise but many other things you want to do.

Identity With It– When something becomes apart of you and your identity, it becomes what you just do. Instead of saying “I need to read more” you can say “I am a reader” this little play on words can switch the way you think. Once you become the thing, the thing becomes you.

When motivation is not there, you must sometimes fool yourself to think that it is. These simple tips would get you in the right direction. But like everything in life it may not go your way. When this occurs, your best bet is to try, try again.

“I don’t feel like it”

“I’ll do it tomorrow”

These thoughts and more can stop you from doing what you set out to do. Waiting to be motivated to do something would not end well.

Motivation is a trap because it comes and goes. It’s never there when you really need it. So you end up doing the opposite of your plans.

Hey, maybe that one song would get you going or maybe that motivational speech you like so much. The truth is these acts don’t always work and you need something more.

That more is inside of you, it just needs to be found. That ‘WHY’ we do things has to be the driven force that pushes us forward, not motivation.

If you still believe you need to be motivated, this can hold you back. Nothing external can get you going more than what’s inside.

Your Goal This Week: Commit to doing something this week, even if you’re not motivated. This can be going out for a morning run, signing up to a group fitness class, or pushups after waking up. The key is not to wait for motivation, just do it no matter how hard it may seem. Remember everything you need is inside of you already.

DON’T LOOK OUT, LOOK INSIDE!!

Comeback tomorrow on some tips to get you going when motivation is not 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.