Triple D Health and Fitness

Today has been a special day for me because I worked so hard to get to this point. Today I reach a major milestone becoming a black belt in Brazilian Jiu Jitsu.

This journey has been long, over 14 years of training and what I learned is this; hard work pays off.

If you are willing to put in the time and effort you will reach your goals, and that is what I did with Jiu Jitsu.

I can tell you the moment I stepped foot on the mats, I was hooked. I knew then and there that I was going to be a life long Jiu Jitsu practitioner.

What made today even more special is that my daughter also went up in her belt. It’s amazing to be able to experience these moments with the people who are closest to me.

A special thank you to my wife, who is always on my side and cheering me on. She shows a massive amount of support and I love her even more for it.

Today starts a new journey in Jiu Jitsu, and I’m excited for what’s to come next.

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

“The whole future lies in uncertainty: live immediately.” – Seneca

Our future is never certain and therefore we must live for today.

Waiting on something that may never come is foolish, it’s today we must take full control over.

Taking a leap can for something we truly want can bring fear and anxiety.

This shouldn’t stop you, instead you should use the fear to motivate yourself, knowing you’re on the right path.

For your future is yours to create; today, not tomorrow. Make the necessary steps you have to in the present.

Don’t wait— Do

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

It so easy to get trapped in the idea of losing weight fast. We see it all the time on social media feed, promising to help you lose weight quickly.

This is the wrong way to look at health, it’s not the 6 week plan that’s going to get you there. It’s a lifestyle choice you must make to reach your ideal health.

Consistency is the best option for you, it makes the difference from someone who just wants to lose weight to someone who wants to be healthy.

Just like losing weight, gaining muscle also takes time. It’s in the slow process of gradual increasing the weight you can push and pull.

Consistency over speed, consistency over rushing, consistency again and again.

Today we hitting a chest and back superset

Warm-up: Arm circles, standing trunk rotations, standing side bends. Complete for 10 reps each.

Main Workout:

• DB Bent Over Rows/Push-Ups
• DB Chest Press/DB Pullover
• DB Crossover/DB Reverse Flys
• Single Arm DB Bench Rows/Bench Polymeric Push-Up

Complete for 3 sets of 10-12 on each exercise, superset style resting for little in between.

Have a great Wednesday and Keep grinding!!

I mentioned yesterday about the passing of my dog recently and I just wanted to go over grieving.

This is the hardest part after something tragic happens but is also necessary. It’s an internal battle that needs to run it course.

The time for grieving is different for everyone when it comes to how long and how intense.

You must not rush it, the process will only take longer if you do. You must realize that this is reality now and that you do have the strength to see it through.

Losing someone that was close to you is never an easy thing. And the pain may last forever, but you will eventually find solace.

Your life will continue on, and you will always carry the memories you shared with them. These incredible moments you spent with them will get you through the toughest storms.

Hard times will come, it’s no escaping them. You may lose a job, relationships may fall apart, you can lose a love one or even your pet.

These are struggling moments in life that you must deal with. These are the times you must stay strong.

And things may never feel the same again but you have to find your way through.

My family recently lost our dog for 13 years. It’s been one of hardest things we had to go through, but we are fortunate to have each other.

Your Goal This Week- If you’re going through a difficult time in your life, stay strong. You have the strength to continue on. What you have inside of you is more than you can possibly imagine. You can, and you will endure.

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

“The beauty of life is in small details, not in big events.” – Jim Jarmusch

Life little moments are the most important to cherish. The nights sitting on the couch with your family or the time together over dinner.

Yes, the birthdays, holidays and anniversaries mean a lot but it’s the every day that should be celebrated as well.

The love you share with the people and pets at the end of the day will be the times that would stay with you.

Enjoy the small details now, before they become memories.

Live life every day with tremendous gratitude.

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

Nothing is more important then breathing. Without breath, it’s no life, so why do we not hear more about it?

Breathing is automatic and we don’t really think about it until we finding it hard to do so. When we are struggling to breathe that’s all we can think about.

Why don’t we change this?

Here are some ways you can incorporate mindful breathing in your daily life:

Box Breathing: This when a person inhales for 4 seconds, holding for 4 seconds, then exhale for 4 seconds, holding that for 4 seconds, and repeating.

4-7-8 Breath Method: This technique is when a person inhales for 4 seconds, holding for 7 seconds, then exhaling for 8 seconds.

Yoga: This combines body movement and breath work at the same time. Yoga’s been around for thousands of years and probably one of the first exercises.

All these, and many more are good for relaxation from stress, heart health, blood pressure and so much more. Breathing is essential for a good life, so we should focus on it more.

Today we got a leg workout.

Warm-Up: Toe Touches, hip openers, body weight squats

Main Workout:

• Single Arm DB Squats (3/10 Each Side)
• Alt. DB Front Lunges (3/20)
• DB Split Squats (3/8 Each Side)
• Seated Calf Raises (3/15-20)
• Barbell Glute Bridges (3/8-10)

Have a great Wednesday and Keep grinding!!

We humans are at our best when we feel we are the creator of our lives. This is where Self-Determination Theory (SDT) comes into play.

SDT is our desire to have autonomy, which is when feel we are in control of our lives; competence, which is the feeling of being able to move towards mastery; and relatedness, which is a sense of belonging to a group of people.

When we have these 3 needs going well in life, we feel pretty good.

When it comes to self, the main focus in SDT is having internal motivation. This is when we truly feel in complete control.

It’s important to get to this point in your life. When your home life, career, and hobbies all mash together. When you feel like you are the determining factor in the direction you are going.

Not all of SDT is good because too much of thinking about yourself can be bad. But in chasing your personal goals, it’s the best way to go.