Triple D Health and Fitness

With so much negativity out in the world it’s easy to get sucked into it. We need to be mindful of what, who, and where we spend our time.

Being around more positivity will fuel you to take on the days most difficult tasks. Using the right energy can make a huge difference in your life moving forward.

You can determine how your days, weeks, months and even years go with your energy selection.

Your Goal This Week- Look closely at your life, is it filled with negativity? If so, decide to make the switch. Start to look at life through a new lens. Everything around can be positive even if it doesn’t seem so. That job that turned you down can just be the set up for the next. That relationship that never quite worked out can be just what you need to make the next one better. Feed off the positive energies of your life and it will turn out to your favor.

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.

“One can choose to go back to safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.”- Abraham Maslow

Every step you take forward is one that’s taken toward discomfort. The future is uncertain and that what makes it scary.

Stepping back into your comfort zone can seem good at the time, but can also leave you with regrets.

Regret of what you didn’t do, regret of the opportunities you let slip away, regret of where your life ended up.

You don’t want that for your life so you must embrace the fear, embrace being uncomfortable.

This is the only way to grow, this is the only way to step out and transform yourself.

So forget safety and go after what makes your heart beats the most.

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

We live in a society that praises the person that skips a goodnight sleep to get to the office first. What we don’t take in account is that person is eventually going to burnout, and it’s not going to be good.

We are not meant to be a slave to the work, sacrificing sleep to get ahead. It’s always a better way, and getting enough sleep is that way.

Without good sleep our health will suffer and we will start to decline. When this happens our work begins to take a turn for the worse.

Sleep is just as important as the food we choose to eat, and the fitness we do on the regular. In fact, without sleep those two things can be hard to do.

This is why it’s called beauty sleep, because without it, it’s no beauty in life.

The work can wait, and will even be better if you prioritize sleep. So make it a point to get to bed on time.

Today’s workout is all about the core.

Main Workout:

• Plank Knee To Elbow
• Sit-Up W/Twist
• Bicycle Crunches
• Low Plank Hip Dips

Complete for 3 sets of 20-25 reps

Have a great Wednesday and Keep grinding!!

You hear a lot about routines and most about them are positive. But sometimes it can do some harm, here are a few routine traps you can fall into:

Time Doesn’t Match- If you get too fixated on a routine and the time doesn’t match, you can find yourself missing a lot. Missing workouts, missing journaling because it’s not at the time you want it. Listen, life will happen, sometimes you have to squeeze that workout in a little later than usual. Don’t let a routine stop you from doing what must be done.

Can Lead To Boredom- Setting routine everyday can lead to boredom. No one can stick to the same old routine and not get sick of it. It’s always good to mix things up, keep it exciting. For example, you can change up your workout routine, this way you not just going through the motions.

Can Become Stressful- At times a regular routine can having you stressing if you happen to miss it. You start to beat yourself over the head, making the situation even worse. If you learn to adapt to life instead of being rigid, you can find peace of mind.

I’m not knocking routines, they can be great, but you got to realize not everything will go as planned. Being able to be change up when life throws you curveballs is your best bet. Keep your routine, but don’t let them control you.

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.