Triple D Health and Fitness

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

“Always be yourself, express yourself, have faith in yourself. Do not go out and look for a successful personality to duplicate.”- Bruce Lee

Bruce Lee is stressing the importance of being uniquely you. We are all one of a kind but get ourselves lost in other people’s lives.

This is a mistake because we all got something important to say and do.

We owe it to ourselves and the world to bring that uniqueness out.

We should be eager to show the world what we are capable of. We can look at others for inspiration but not to compare to them, or to copy them.

Aim to express yourself in a way that has not been done before.

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

Obesity has been a problem for a long time and only getting worse. We have children that use to play outside getting daily physical activity to now, indoors most of the day. Even going shopping has got more simple with 1- Click button. If we keep living this way our health will continue to decline. Here are some of the dangers of obesity:

Type 2 Diabetes- The more society increases in obesity, the higher type 2 diabetes is present. Just a few decades ago this was not the case, but since the abundance of food currently, the risk has become larger.

Lack Of Physical Ability- As the obesity crisis stream rows ahead, we are having a harder time doing the basic stuff like walking. Our sedentary lifestyle has imprisoned us to our bed and couches.

Heart Disease- The number one cause of death is heart disease, and the obesity crisis is adding to the death rate. Having so much fat surrounding the heart stops the heart from working at its full capacity.

Cancer- It’s been a war on cancer since forever it seems. When our body becomes compromised like the added weight, we become more likely to enhance cancer cells.

I don’t mean to scare you here, but you should know the facts. But I have great news, it’s ways to counteract the rise of obesity. Exercise, sleep, and the proper nutrition is your weapon in the war against obesity. These tools are essential in your everyday life.

Today’s workout is a drop set.

Drop set means you complete an exercise until failure then drop the weight and repeat for 2-3 sets. Let’s go:

Main Workout:

• Shoulder Press
• Leg Extensions
• Chest Press
• Leg Press
• Tricep Pull-down

Time to push those muscles to the max.

Have a great Wednesday and Keep grinding!!

Regrets can eat at us, leaving us wounded and struggling to move forward. This is a bad feeling to have. You never want to let regrets linger for too long. You want to move on as quickly as possible, here’s how:

Acknowledge Them- You can’t run away from regrets your whole life because it never works. You must first acknowledge them, accept that it happened.

Process Them- After you acknowledge what happened, now you must process it. Absorb what you are going through. Examine the ins and outs.

Accept Them- Next you must accept that they happen and start to move on from them. All regrets are learning experiences and you can learn to grow from them.

Leave Them- The last step is to leave regrets in the past. It’s no use to keep bringing them back up, this way only leads to more regrets. Once you broken down the mistake, the rest is out of your hands. Your only cause of action now is to keep looking ahead.

Mistakes and mishaps will be a constant part in your life. When you become aware of this, is when you can grow from them. If you follow these steps you’ll learn to realize the power you have inside. Be the master of your life and not the one being mastered by it.

Doing your best in anything you approach is a very important attribute. Failure is always a possibility no matter what you believe. Failure may not be in your control but doing your best is.

Even with this knowledge some will slack on many things that don’t seem important. The bad part about this is that everything should matter in life.

The great motivational speaker Jim Rohn said “The way you do anything is the way you do everything.” So not doing your best in one part of your life can affect the other more important parts.

That’s why it’s so vital to always do your best.

When you do your best, win or lose, you feel better about your performance and of yourself. You don’t want to live a life of “what if’s” you want to instead put all your effort in every opportunity, whether big or small.

Your Goal This Week- Figure out what you haven’t been doing to your best ability. This realization will take some honesty in your part. Once you pinpoint those areas in your life, start to put your best foot forward. Make a promise to yourself that you will always do your best. Make this a must, and you will reach your true potential.

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 will keep you focus.

“Do not overestimate the competition and underestimate yourself. You are better than you think.”- Timothy Ferris’s

Ferris is explaining how we shouldn’t doubt our skills and knowledge. We tend to look at other’s accomplishments and believe we can’t do the same.

We kick ourselves in the butt, and bring our own energy down. Our self-belief takes a hit and we can’t seem to pull ourselves up.

We should stop this negative thinking and start believing in ourselves. When we realize how great we can be is when the door of opportunity opens.

Start by improving your skills, if you do the hard work all the doubts start to fade. You gain more confidence and a sense of belief in yourself.

You are who you believe to be, so believe you are better than the competition. Believe you can do what they did, but even better.

Everything starts with self, so make sure it’s something great.

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

Exercise is always good any day of the week, and working out indoors is awesome. But we should be willing to mix it up and go outdoors and exercise. It’s so many benefits of a workout outside, here are some you can expect:

Vitamin D- Being out in the sun has been getting a negative outlook lately. It’s true that too much can be harmful, but not getting enough can be as equally bad. We need vitamin D and the best source is the sun, so take your workout outdoors and get some.

Fresh Air- I know as a society we are so use to being in air conditioned buildings, but we are missing out on some much needed fresh air. Always being indoors we forget how refreshing the outdoors can be.

Sweat More- At the gym you will definitely get a good sweat in, but nothing compares to the sweat from exercising outdoors. During the pandemic when all the gyms were closed, I lost 30 pounds working out outside. I sweat so much in those few months it was different.

I ask for your next workout session that you switch it up. Grab some kettlebells, dumbbells, or just your body weight and go outdoors. It will be hard at first because it’s something different. But you will start to feel great.

Today’s workout is using single arm only. This will be a complete upper body workout.

Exercises will be done for 10 reps each side for 3-5 sets.

Equipment needed: Dumbbells

Main Workout:

• Split overhead press
• Bent over rows
• Concentration curls
• Arnold press

Have a great Wednesday and Keep grinding!!

We live in a world of comfort, gone are the days of working hard for the stuff we want. For example: we use to have to get up and go to the grocery store for food, these days a few minutes on an app and your food will be delivered to you. I’m not saying we shouldn’t occasionally enjoy these comforts, because we are fortunate enough to live in a good time in history. But, too much can be dangerous so we should find time for a little discomfort. Here are a few that can get you started:

Park Further- When parking at a store it can easy to park upfront. You may even find yourself waiting for a closer spot to come available. Instead, park further away so you can get those extra steps. It may seem like a little act but those steps will add up.

Early Start- I know the bed can be super comfortable in the morning making it hard to get up. It’s dark and cold so who in their right minds would get up. This is a perfect time to embrace discomfort and do the hard things early in the morning. This could be an early morning workout or run.

Weights To Cardio (Vice Versa)- Even in the gym you can get a little too comfortable. If you a heavy lifter you may ignore cardio, and if you a cardio person you may not even lift at all. This is a chance to switch up your routine and do something you won’t normally do. This can be a shock to your body, inviting something different.

Try Something New- Doing the same things over and over leads to mundane abilities . To shake things up, try something new that will get you out your comfort zone. Developing new skills is a great way to keep your mind growing.

Just Say “No”- It may be easy to say yes to everything, less drama and hassle. Saying no can be difficult if you feel like you need to make everyone else happy. Saying no, no matter how uncomfortable it can be, will save you time and energy. Being nice and helpful is a great attribute but you don’t want to wear yourself thin in the process.

Try these out and escape the world of comfort. You are tougher than you think, and the benefits of discomfort will make you a better person in the long run.

If you living a life of should’s, it’s your time to start doing. If you’re not quite sure what a “should” life looks like, let me explain.

If you find yourself saying “I should workout” or “I should eat healthier”, you are falling victim to a “should” life.

If this is you, you can switch to a “I will” life, which is saying “I will workout” or “I will eat healthier.”

When you decide to make the switch, your life will instantly become better. Living in a “I will” life, you start to take control of your life.

Doing is so powerful because it’s proof that you can accomplish many things. When you start to do, and stop overthinking everything. Something incredible happens.

You grow self-confidence, greater self-belief, and an overall positive feeling of self.

Your Goal This Week- Make a decision to do something you been putting off. That can be starting a new exercise routine, starting a new diet, starting a meditation practice. Whatever you been thinking about doing, start slow if necessary. But whatever you decide, don’t say “I should”, say “I will.”

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.