Triple D Health and Fitness

You may not believe me when I say it, but you can change the world. I know that sounds crazy because the current beliefs are you must be a Steve Jobs or Elon Musk type of individual to make a change.

And I agree, they did change the world but that’s not the only way to make the world a better place.

You can change the world and it’s as simple as changing yourself. If you want better health in the world become healthier. If you want positivity in the world embrace life more positively.

As you can see, if you become the change you aspire to be, you can make an impact on the world.

Everything starts with the person in the mirror. If the person in the mirror seeks change, the world follows.

These little changes may not seem like much but can make a big difference. Your choice to change can have an influence on the people around you.

Your Goal This Week- Become the person you dream of, this can be to give more, to teach the youth, to help a friend in need, anything you had your mind on, but believed it won’t make a difference. I can tell you these small things matter. Spark a change first with the ones around you, then let that trickle down.

Now you know you can, and should become the change. That one act alone can start an avalanche that can continue on forever.

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.

“When people are financially invested, they want a return. When people are emotionally invested, they want to contribute.”- Simon Sinek

Here’s is a great quote about building the right type of culture. One that is built on a foundation of being committed to a community fully.

When someone is committed in this way, they are never forced to contribute, but do it for the sake of moving the culture forward.

Without that full commitment, not even money can make a difference.

We are emotional creatures so it’s our strong emotions like love that overcomes greed. Being all for the money only last so long.

Your goal is to get committed in something that is bigger than you, something that will make you proud to be a part of.

You do not just owe it to yourself, but the world.

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

Sleep may be the most important part of living a healthy lifestyle. Without sleep all the other aspects of health will suffer. One night of bad sleep will lead to a bad workout and so forth. It can be very confusing sometimes with all the “I’ll sleep when I’m dead” talk, but don’t believe the hype. Here are just a few benefits that a good night sleep can provide:

High Quality Workout- I’m all about working out and nothing messes up a workout like poor sleep. I’ve been there and done that, forcing myself through a workout with nothing but 4 hours of sleep. Taking high doses of caffeine just to push through. These are all recipes for disaster, so why not get to bed on time? Waking up refresh can do wonders for your workouts. Not only the higher energy during your workout, but sleep also aids in a much better recovery post exercise. This combination brings your workout gains to a whole new level.

Increase Focus- Brain fog is a symptom of lack of sleep. That feeling of confusion and cloudiness. Decisions can be difficult to make and any new development can cause your day to turn upside down. I’ve been there before, any little hiccup during the day can create frustration. This all can be eliminated with the recommended 7-8 hours of sleep. You can definitely feel the difference, your focus will be on an all time high, making the day go by smoothly. Being able to concentrate when you need to is a super power and good sleep is the remedy.

Boost Immunity-Fighting sickness can become even more difficult when you don’t get the right amount of sleep. If you find yourself running into cold after cold, sleep can help your immune system kick into high gear. Like I mentioned before, sleep is great for recovery, not only for your muscles, but your immune system as well. Not getting enough sleep can put your health in jeopardy, making the risk of disease increase. So, do yourself and your immune system a favor, and get that high quality sleep.

As you can see, the benefits of getting good sleep can do wonders. So shoot for that 7-8 hours and go on to conquer your day.

Today’s workout is an arm buster.

Complete every exercise to failure for 3 sets:

• Concentration curls (work one arm then switch)
• Tricep kick backs
• Cross body curls
• Tricep dips

Let’s get those arms burning!!

Have a great Wednesday and Keep grinding!!

It’s very important to find the right group of people to surround yourself with. Not just the group, but the culture must be the right fit. The benefits are many, here are a few:

Likability- Being around people that think and act like us can be very comforting. Sharing the same perspectives can be the real beauty in life. Not to say that it won’t be conflict every once in a while, but the majority of the time it will be bliss. Being liked and appreciated is the a must have for our personal happiness.

Creativity-Being part of a good culture will help boost your creativity. When we are around like-minded people, we don’t have to waste time and energy finding things in common. This saved time and energy leaves you with more time to explore creative activities. When you are in the creative mindset, great things seem to happen.

Safety-Knowing you have people you can depend on, leads to feeling safe. We all look to feel secure, and being part of a good community will provide that extra feeling of security. Knowing your back is being taking care is again another must have in life. We all value a scent of safety and nothing can get us there like being surrounded by great people.

Growth- Being in the right culture can drastically aid in your development and growth. Having others you can look up to, and learn from can help mold you to become your best possible self. We all are, or should be on a quest for growth and being in the presence of the right culture to push you towards that growth.

As you can see, the benefits are many. If you believe you in the right culture now, stay with it, if not, keep searching. It’s in your best interest to be part of a culture that fits you. Once you find that culture, the world will no longer be black and white, but in color.

You are influenced more than you know of the people you most around. With that in mind, you should be careful on who you allow in your inner circle.

It’s in your best interest to get around the people that will push you forward and not hold you back.

The ones that will hold you accountable for your not so good decisions. The ones that will celebrate with you during your moments of glory. The ones that will lift your spirit up when you are down.

This may sound strange, but the right people for you may look different from someone else. The right people for you may be the wrong people for someone else. The right people share the same interest and have some of the same beliefs.

It’s up to you to determine what group of people you keep around you.

Your Goal This Week- Take a real long hard look around you. Who is influencing you? Is it the right type of influence? If yes, continue growing those relationships, if no, start to distance yourself away from them. It’s your duty to keep the right relationships, the ones that get you where you need to be.

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 have to be willing to go to war with yourself and create a whole new identity.”- David Goggins

At times we become our own worst enemy. Holding ourselves back because we are unwilling to do the hard things.

The most important battle is the one we have with ourselves.

And when we make the decision to enter the fight, then we become someone new.

Forging a new version of ourselves, a more improved self. A whole new identity.

Some won’t even attempt to make the effort to change. It’s becomes to comfortable being who we are currently. This is a mindset of little growth.

We should aim to change and become someone better.

Climb yourself out of the pit of stagnation, become more, and create the life you desire.

Nothing quite spikes your dopamine levels like comfort food. Comfort food is usually high in fat, sugar, and salt. These high calorie foods may help aid in calming down stress and making you feel better in the moment. But the big question you should be asking yourself, is comfort food killing you? Let’s discuss what comfort food is actually doing to you:

Higher Chance Of Heart Disease- These comfort foods are increasing your chances of developing heart disease. The consumption of so much of the high fat, sugar, and salty foods may feel good at the moment, but can do a number on your heart.

Lead To Obesity- The consumption of comfort food in abundance can really get you up in weight. With the steady increase in weight, before you know it you are 30 pounds overweight and knocking on obesity’s door.

Can Cause Type-2 Diabetes- Eating comfort food often causes your blood sugar levels to rise. If this keeps occurring frequently it can lead to insulin resistance. Insulin resistance is what controls your blood sugar level. So once you start having problems there, everything begins to go down hill.

Now that we know what comfort food is doing to us, let’s get back to the question I posed above, is comfort food killing you? The answer is yes and no. Yes, if your consumption is too high and no, if you keep that consumption to a minimum. So you don’t have to completely ditch the comfort foods, just be mindful of the amount you eat. When your eating habits are mostly healthy, you can indulge in some comfort food every now and then.

Today is a leg and core workout.

Leg exercises:

• Front squats (Dumbbell/Barbell) (8-12 reps)
• Reverse lunges (Dumbbell/Barbell) (8-12 reps)
• Jump squats (30-60 seconds)

All these exercises will be done for 3-5 sets, resting for 1-2 minutes in between.

Core exercises:

• Scissor kicks
• Bicycles
• Toe touches

Complete all core exercises for 25-50 reps, 3-5 sets.

Have a great Wednesday and Keep grinding!!

Who you are now is not set in stone. The great thing about being human is that we can change. This can be a good, and a bad thing because you can change for the best or for the worse. Here are a few steps for you to change your identity for the best:

Focus- First you will need to get focused on the path you want to head toward. This may be to get in shape or switching career paths. You can do anything you put your mind to, you just need to have laser like focus.

Grind- Now it’s time to combine that focus with the grind. This means putting in the necessary work that it will take to change your current identity. In some cases it will be hard but you can’t skip this part of the process.

Adapt- Once you been focus and grinding for a long period, you will begin to adapt to the changes. It’s no time frame on how long it will take to adapt to change, but if you believe in it, and believe in yourself, the sky is the limit.

If you put your full effort in these steps you can change anything you want in life. The ball is always in your court, but you must make the decision to pick it up and work. Your identity is in your control.