Triple D Health and Fitness

In the age of enhance technology, you maybe finding yourself more indoors. Things like working from home can have you in your house all day long, never stepping foot outside. Going outdoors is a must, and nature bathing can be the cure. The good thing is nature bathing can be just a small trip to the park or to your nearest lake. The benefits of nature bathing are many, here are a few you can take advantage of:

Reduce Stress- Being coup up indoors all day dealing with problems after problems can lead to stress. This is the perfect time to step out and witness the calmness of nature. The beauty of nature will surely depress those feelings of stress.

Mindfulness-The non-stop notifications and social media scrolling can lead to a mind of clutter. When you practice the act of disengaging, nature bathing will start to reprogram your mind. Being present in the moment, enjoying nature, is the best time to practice mindfulness, and getting your life back in your control.

Boost Immune System- Junk food, junk videos, and a junk environment can put a tow on our immune system. Taking some time out of your day or week to nature bathe can be the remedy to boost your immune system in a positive way. The fresh air of the outdoors is what we humans been made to live in, but have been neglecting. Our immune system could use a little boost nowadays, so go out and enjoy nature.

You may be thinking to yourself , “that you don’t have a forest nearby” or “I live in the city.” This is ok, because like I mentioned before a park or lake can do the trick. Even a day at the beach will do you wonders.

Nature is all around us, we just have to go out and explore. Get back in touch with nature, and I promise you that it will make your life feel more fulfilling.

Today’s workout is about carrying, this form of exercise at times gets looked over, but is as important as any other exercise.

Carrying is something we going to be doing all our lives, from carrying groceries in, to carrying suitcases on trips.

Warm-ups will consist of a 5 minute on a stationary bike to get some sweat going and your body moving.

Main Workout: These workouts can be done with a dumbbell or kettlebell.

Suitcase Carry- 30 seconds on, 30 seconds rest, repeat for 3-5 sets on each side.

Farmers Carry- 30-60 seconds on, 30 seconds off for 3-5 sets .

Overhead Carry- 30 seconds on, 30 seconds off for 3-5 sets on each side.

Try these exercises that not only strengthens up your arms, but your shoulders, legs and core.

Have a great Wednesday and Keep grinding!!

Not everything in life has to be big, small can really go a long way. The small wins should be celebrated because they do matter. The big goals are very attractive, but everything takes steps to get to. Here is the benefits of collecting small wins:

Builds Confidence- Confidence is a muscle that must be strengthened every once in a while. If you let your confidence weaken, you may find yourself in an uphill battle. Small wins can be that weight to keep your confidence in shape, and hypertrophy.

Keeps You Motivated- When we are reaching for the big wins, we can sometimes lose motivation. Looking from point A to point Z can be discouraging. This is where celebrating small wins can keep you on track. Knowing that you are making progress is sometimes all you need to keep you going.

Keeps You Focused- Going a prolong time without any victories can lead you to become unfocused. Once you lose your focus, you can lose everything you worked so hard to accomplish. Acknowledging those small wins can keep you focus on the mission.

Provides Good Vibes- Feeling down when trying to attain a goal can have bad consequences. When we start on our journey to achieve big goals, our feel good emotions are high. It’s in the between that those feel good emotions start to disappear. Celebrating small wins can help keep those good vibes going, keeping your eyes on the prize.

As you can see, we should never disregard small wins. Small wins can be the gasoline that keeps our tanks full. Collect as many as you can, because this may be the deciding factor on achieving those much bigger goals.

Living a life with no aim or purpose is truly a tragedy. Waking up with no goal to accomplish can make anyone feel unfulfilled.

It’s in the chase that we get the most out of life. The chase is what sparks your dopamine, and when you achieve one thing, you will be eager to achieve another.

This is called ambition, and it’s the driving force behind many great achievements.

With ambition, you fall in love with the hard work. You’re determined, driven, and have a desire that burns inside.

Your Goal This Week- Look for something to be ambitious about, this can be your career, finances, health. Lock in to that one thing and promise yourself you’ll see it through. Be willing to put in the work, no matter how much work is required. Know that the hustle and the grind is part of the process. Learn to fall in love with it, be determined not to throw in the towel. Go on the route of ambition over everything.

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.

“It is not the strongest of the species that survives, nor the most intelligent. It is the one that is most adaptable to change.”- Charles Darwin

As the world turns, the world changes. Staying the same can be a persons kryptonite.

It’s when you can change with the changing times, that determines who will be successful.

Adaptability, not strength, not intelligence, is the key to striving in the chaotic world.

The ones that fail to change, find themselves running behind.

Running in a race they had no chance of finishing.

Without change, you will stay stuck in place. Even waste, sinking down slowly like quicksand.

Adapting to the changing times, is a skill that you must learn to master. It’s this skill, and this skill only, that promises you a long and rewarding life.

Learn to adapt.

Learn to change when change is needed.

Adaptation is the key to success.

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

When it comes to working out, you have to be fully committed. This commitment can sometimes lead to problems. Trying to do too much can have side effects like injuries, which will leave you on the sidelines. This is when less is more, here is some ways you can put this to action in your workout plan:

Heart Rate Monitor- When you wake up in the morning be sure to check your heart rate. This will be your resting heart rate (RHR), and that number is important. A normal RHR ranges from 60-100 bpm. Depending on your RHR will determine how hard your workout should be that day. Healthy eating and a steady workout plan can help you get that RHR down. During a workout you should also keep track of your heart rate, so you don’t over do it or under do it.

Extra Sleep- Sometimes if you even getting the recommended 7-8 hours of sleep, this may not be enough. You may need to get some extra time in bed to recover from a hard workout session. I know some go- getters may throw this advice to the side, but will be smart to follow. This way you will avoid a sluggish workout later.

Light Workout Days- Not every workout has to be to the death. Scheduling light days every once in a while like stretching or steady cardio to keep you moving, but not too much of a strain on your body. If your goal is to workout everyday, then adding these days to your plan will be a good idea.

In no way I’m telling you to stop your hard workouts. In fact, you need those to reach your fitness goals. But, a better plan is to realize sometimes less is more. Keep an eye on your heart rate, get that extra sleep, and dial back on your workouts when needed.

Today’s workout will include one of my favorite equipment, the kettlebell.

This workout will be done with HIIT format.

For those of you who new to this way of working out, HIIT stands for high intensity interval training.

Let’s begin.

Warm-up- Set a timer for 5 minutes, doing each exercise for 10 reps, resting as little as possible in between. The exercises are:

• Jumping Jacks
• Squats
• Push-ups
• High Knees
• Butt kickers

Main Workout- Doing each exercise for 40 seconds, 20 second break (40/20) for 5 rounds with a 1 minute break in between rounds. Here are the exercises:

• Swings
• Deadlifts
• Upright rows
• High plank pull throughs

When doing these exercises you can rest when needed during the 40 second period. Work your way up to doing it for the whole 40 seconds. Enjoy and have fun.

Have a great Wednesday and Keep grinding!!

If you plan on being great at anything, you must remain consistent. If you do something every once in a while, you won’t come any closer to mastering it. Keeping at it no matter what will lead to that mastery. Let’s explore the different parts of life that consistency plays a vital role in:

Develop New Skills- When you are consistent with learning you will develop new skills. Knowledge is just the act of continuous learning and improving. Attacking a new skill, day in and day out will lead to faster improvements.

Build Trust-When you are consistent in your behavior and the way you conduct yourself, people will begin to trust you. It’s when we are not consistent that people start to look at us differently. Building trust with your family, job, and the many relationships you have is the key to opening many doors in life.

Helps The Climb-When you are consistent at work, that climb up the ladder becomes that much easier. When your boss knows they can count on you, you get the chances to succeed a lot more than the others around you. This consistency works even if you are your own boss. That climb to the top doesn’t happen if you are inconsistent.

Good Health- When you are consistent with your workouts, nutrition, and sleep quality, your health will improve drastically. It’s the consistency of showing up for every workout, getting the right food in your body, and making it a priority to get the best sleep that puts you on the right path of good health.

Financial Security- When you are consistent with your money, you get a better understanding of your finances. Saving and investing your money the right way will keep your future secure. If you do the opposite, and spend every penny, you will find yourself in a financial hole. Once you in this hole, it’s hard to climb your way out. Be smart with your money, and your money will better work for you.

These are probably on the top of the list of a better life. Consistent in these areas of life can determine your life’s trajectory. Skills, relationships, career, health, and finances are so important, and you should build consistent good habits around them. Consistency is the key to unlock your fullest potential.

So many times in life we reach a folk in the road. These are the times that an obstacle seems to be in your way.

This is when you trust in your hard work, and listen to your gut.

The right path is never the easiest way forward. If it’s easy, then you have to really think about where your life is headed.

The hardest path is the right path, and I know that may sound crazy, but believe me it is.

It’s in the hard that we grow the most. And growth is what you should be seeking out. You shouldn’t want to be stuck, doing the same thing and getting the same results.

Now, back to the folk in the road, back to the obstacle you’re facing. You have a few options; to go around it, to go over or under it, and my favorite, to go right through it.

Whichever one you choose to pick, the most important thing is to keep moving forward.

Don’t retreat, stay on the right path.

Your Goal This Week- Take a moment to reflect on which path you believe you are heading. If you’re feeling like you’re stuck in place, then you need to redirect yourself off this path. Seek out something that’s out of your comfort zone, something you been thinking about doing. This is the path you must follow, this is the path you are destined to walk.

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.

“Most of us aren’t defeated in one decisive battle. We are defeated one tiny, seemingly insignificant surrender at a time that chips away at who we should really be.” – Jocko Willink

It’s never the big failure that kills us, it’s the little failures that add up to bite us in the ass, and beat us down.

It could have us feeling like a loser, like we never going to see that next win.

The goal is not to let this bring us down, to not be like the rest that called it quits.

The goal is to keep pushing onward, pursuing out own greatness.

Some battles maybe lost, but the war is ongoing.

Stay in the war.

Don’t give in.

Never surrender.

Remember the next one is the best one, you just need to make it there.

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