Triple D Health and Fitness

In a study that examined the facial expressions of Olympic competitors, something odd stood out. The bronze winners reaction was more joyous than the silver medal winners.

They came to the conclusion that being second place left you looking upward of success you almost had, while the third place winners was focus more on what they avoided, which was to leave with no medal at all.

This came as a surprise to me, because I figured 2nd place was a great spot to be at, but this was not the case. What happened is that they felt like just the first loser.

This is when it becomes important to love the process, not just the wins. When you love the process you feel satisfied because you did everything possible.

The early mornings and late nights become what you are truly proud of. The pushing yourself when you didn’t feel like it, is really the highlight.

We all felled victim to the comparison trap, feeling like we’re not enough or why that person has such and such.

The way we get out of this trap is to refocus on our own lane. Forget what other people are doing, and worry about what we can improve on.

This is running your own race.

When you are laser focused on your own goals, nothing can distract you.

When it’s no looking back or looking to the side, just straight ahead to the goal line.

Your Goal This Week: Figure out what you truly want in all aspects of your life. This can be your family life, career, or fitness journey. Once you have these locked in, focus on what needs to be done to achieve them. It’s okay to look at others, not in jealousy or envy, but as a picture of what is possible. This is when comparison doesn’t hurt you, but helps you grow.

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.

“When a flower doesn’t bloom, you fix the environment in which it grows not the flower.” – Alexander den Heijer

Your environment, meaning the places you go and the people you’re around can make or break you.

Being around the wrong people is a recipe for disaster.

Where you at also can be incredibly influential on the person you are becoming. Being in a toxic workplace can make you toxic in other aspects of your life.

It’s up to you to remove yourself from these environments and focus on ones that would help you grow.

No longer should you allow the negative environment guide you through life.

Take control.

Stop being with those people who are bringing you down.

Look for a new job and get out of that toxic mess.

The good news is, you are not a plant so you can uproot yourself.

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

Body Mass Index (BMI) is an calculated measurement of a person’s weight relative to their height. This can be a little misleading sometimes because it doesn’t take into account for things like muscle mass.

Someone who can be extremely healthy with a good percentage of the total weight of muscle mass, can still could be considered as overweight.

How can this be?

When muscle mass, bone density or even the amount of water your body holds is not properly measured, it can really throw you off.

A better way would be to measure your body fat percentage instead. When done this way, you would know where you stand at when it comes to your health.

BMI may work for you so I won’t completely say it’s useless. You can go and get your BMI percentage but just don’t beat yourself up too much about it.

Today we have a leg workout.

Warm-up: Toe Touches, Lateral Leg Swings, Body Squats, Jumping Jacks (2 sets of 10 reps)

Main Workout:

• DB Bulgarian Split Squats (8-10 reps)
• Cable Kickbacks (8-10 reps)
• DB Low Sumo Squats (10-12 reps)
• 3 Way Lunge (10-12 reps)

Complete exercises for 2-3 sets.

Have a great Wednesday and Keep grinding!!

Decisions, decisions, decisions, we all make them everyday but you probably wouldn’t guess how many. On average we make about 35,000 decisions a day, from what to wear in the morning to what to eat for dinner and everything in between.

With these many decisions, it’s no wonder we are drained by the end of the day. This feeling of having a low battery is called decision fatigue.

It’s a big problem if you think about it, this is why it’s so hard to eat the right food at night because I’ll body is craving sugar, in hopes to boosting up our energy.

Some simple ways to avoid decision fatigue is to start making more things in your life a habit. This way more things will become automatic, taking the least amount of effort as possible.

Another way is to write down what you going to do the next day before bed. When you make this a routine, you no longer have to decide on what you have to do, you already know.

Try these out for yourself and see if you can leave decision fatigue in the past.

We’re not all born with super talent and the ability to get things right away. You heard the saying before “hard work beats talent, when talent doesn’t work hard” it’s because putting in hard work is a choice.

You must have the willingness to work your hardest when quitting is an option. It’s easy to make excuses on what you believe you are capable of.

It’s a growth mindset that keeps the regular person pushing forward when things aren’t going their way.

The thing is, if you feel like your skill level is set from birth, it’s no reason to push to get better.

Your Goal This Week: Forget what you know about talent, it’s not set in stone. You can learn, you can grow, it just takes time and effort. Make it a point starting this week to be the hardest worker around. This way you leave nothing to chance, you leave it all to yourself, and if it doesn’t go your way, you know you did all you could have.

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.

“Give me six hours to chop down a tree and I will spend the first four sharpening my axe.” – Abraham Lincoln

In life we can sometimes be in a rush, believing this is how we develop skills. Not knowing doing something wrong faster would lead to disaster later.

It takes time come accustom to new skills, it takes real dedicated preparation.

It’s in the preparation that most become bore and give in to outside distractions.

They ask themselves why and fail to come up with an answer.

Once you figure out the reason why, you can through the how.

The how, is where the preparation occurs, it’s what Lincoln meant by sharpening the axe before the actual work of cutting down the tree.

So in other words, sharpening your skills before jumping in. Make the necessary steps first before running full speed straight ahead.

There’s no need to hurry; prepare, prepare, and prepare some more.

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

Suppling with creatine has been around for years. Ever since the benefits has been known, people are getting their hands on some.

The doses can be confusing from some people suggesting to take up to 20mg a day. That can be too much for some so the recommendation is to consume at least 5mg daily.

Creatine can do wonders to your muscles but are also beneficial for your brain. This may come as new information to you but one you should be happy to hear, because who doesn’t want a more focused brain.

Me personally, I take 5mg in the morning, sometimes 10mg. It definitely helped me get through my hard workouts, and throughout my time taking it, I can see a difference in brain function.

I suggest you try it for yourself and see how it makes you feel.

Today we have a core workout.

Main Workout:

• Dead Bug
• Bird Dog Crunch
• Plank T Rotation
• Bicycle Crunches
• V Ups

Complete for 20 reps for 3 sets.

Have a great Wednesday and Keep grinding!!