Triple D Health and Fitness

As the weekend is approaching here’s a quote that should keep you focus.

“Many of life’s failures are men who did not realize how close they were to success when they gave up.”- Thomas Edison

Edison was making a point to never give up. Sometimes we throw in the towel to fast, not knowing that the next time will be the best time.

The more we go for something we really want, the harder it gets. Keeping our head above water gets difficult, but nothing great comes easy.

Regret comes at a cost, and we will have plenty of it if we stop short from what we really want to achieve.

You will never really know how close you are to success. The not knowing is the gift and the curse. Not knowing keeps you on your toes and excited for what lies ahead.

Look at Edison himself, he failed thousand of times but kept moving forward. You have it in you to do the same.

Never Give Up!

Never Give In!

Your Future Is In Your Hands!

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

I get it, mornings suck, it’s cold and dark, nothing exciting is going on. So why would you want to get up out of bed? First of all, we all know how essential it is to exercise. Well, here are a few benefits of doing a morning workout:

Mood Enhancement– Exercising boosts endorphins which trigger a good mood. How great would it be to start your day off with the feeling of accomplishment. This will make the rest of the day even better, so why wait until later, get it done first thing in the morning.

Influx Of Energy-It may seem strange that working out delivers energy, but the science backs it. It shows exercise increases production of your mitochondria, which is the powerhouse of the cells. To put it simply, exercising is like a natural energy source that can help you get through the rest of the day strong.

Increase Focus-Exercising not only increases blood flow for your muscles, it also does the same for the brain. This extra blood flow helps you focus more efficiently, and we all need a little bit more of that. With all the distractions that wait for us during the day, why not get that extra boost of concentration in the morning.

Your Time- We all can use some alone time, and nothing can top getting a great exercise as well. In the morning it’s less distractions and no one’s buying for your time. So, you can just focus bettering yourself.

These are some of the great benefits of a morning workout. So rip that blanket off, don’t hit snooze on the alarm and get to the gym.

Today will be a HIIT style workout.

All exercises will be done for 45 seconds on, 15 seconds off for 5 rounds.

Equipment needed: Dumbbells

Main Workout:

• Squat Thrusters
• Bent-over Reverse Fly
• Standing Chest Press
• Bicep Curls
• Plank

After completing all exercises, rest for 1 minute.

Have a great Wednesday and Keep grinding!!

Life is filled with habits, we unconsciously do things all day long. These habits don’t come just like that, it’s much more complicated than that. We build habits through repetitions, and the more reps we put in of a certain action, the less we have to even think about it. So we can use this knowledge and start building healthy habits (the example we would use is exercising):

Cue- Let’s start with the cue, this is the event that triggers the habit. It could be when the alarm goes off or seeing your running shoes by door before you leave. Anything that will attract you to start exercising.

Routine-Second comes the routine, the action you proceed to take after the cue. This could be when your alarm goes off you get out of bed, and put your workout clothes on, or when stepping out the door putting your shoes on and going for a run. Keeping to the routine will help it stick.

Reward- The last is the reward to increase the chances of you doing the habit again. This reward can be anything that is personally good for you. It can be a fruit smoothie at the end of your run or a nice healthy, tasty breakfast. Rewarding yourself is important to maintain those healthy habits.

This healthy habit of working out will never happen overnight, and that includes the other healthy habits that will follow. It will take a lot of repetition but if you keep at it, the habit will become much easier. Remember, you can use this same principle of cue, routine, and reward to develop other healthy habits, and keep aiming for a better self.

*For more information on habits, pick up Charles Duhigg great book on the subject, The Power of Habits: Why We Do What We Do In Life And Business.

You may not believe me when I say it, but you can change the world. I know that sounds crazy because the current beliefs are you must be a Steve Jobs or Elon Musk type of individual to make a change.

And I agree, they did change the world but that’s not the only way to make the world a better place.

You can change the world and it’s as simple as changing yourself. If you want better health in the world become healthier. If you want positivity in the world embrace life more positively.

As you can see, if you become the change you aspire to be, you can make an impact on the world.

Everything starts with the person in the mirror. If the person in the mirror seeks change, the world follows.

These little changes may not seem like much but can make a big difference. Your choice to change can have an influence on the people around you.

Your Goal This Week- Become the person you dream of, this can be to give more, to teach the youth, to help a friend in need, anything you had your mind on, but believed it won’t make a difference. I can tell you these small things matter. Spark a change first with the ones around you, then let that trickle down.

Now you know you can, and should become the change. That one act alone can start an avalanche that can continue on forever.

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.

“When people are financially invested, they want a return. When people are emotionally invested, they want to contribute.”- Simon Sinek

Here’s is a great quote about building the right type of culture. One that is built on a foundation of being committed to a community fully.

When someone is committed in this way, they are never forced to contribute, but do it for the sake of moving the culture forward.

Without that full commitment, not even money can make a difference.

We are emotional creatures so it’s our strong emotions like love that overcomes greed. Being all for the money only last so long.

Your goal is to get committed in something that is bigger than you, something that will make you proud to be a part of.

You do not just owe it to yourself, but the world.

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

Sleep may be the most important part of living a healthy lifestyle. Without sleep all the other aspects of health will suffer. One night of bad sleep will lead to a bad workout and so forth. It can be very confusing sometimes with all the “I’ll sleep when I’m dead” talk, but don’t believe the hype. Here are just a few benefits that a good night sleep can provide:

High Quality Workout- I’m all about working out and nothing messes up a workout like poor sleep. I’ve been there and done that, forcing myself through a workout with nothing but 4 hours of sleep. Taking high doses of caffeine just to push through. These are all recipes for disaster, so why not get to bed on time? Waking up refresh can do wonders for your workouts. Not only the higher energy during your workout, but sleep also aids in a much better recovery post exercise. This combination brings your workout gains to a whole new level.

Increase Focus- Brain fog is a symptom of lack of sleep. That feeling of confusion and cloudiness. Decisions can be difficult to make and any new development can cause your day to turn upside down. I’ve been there before, any little hiccup during the day can create frustration. This all can be eliminated with the recommended 7-8 hours of sleep. You can definitely feel the difference, your focus will be on an all time high, making the day go by smoothly. Being able to concentrate when you need to is a super power and good sleep is the remedy.

Boost Immunity-Fighting sickness can become even more difficult when you don’t get the right amount of sleep. If you find yourself running into cold after cold, sleep can help your immune system kick into high gear. Like I mentioned before, sleep is great for recovery, not only for your muscles, but your immune system as well. Not getting enough sleep can put your health in jeopardy, making the risk of disease increase. So, do yourself and your immune system a favor, and get that high quality sleep.

As you can see, the benefits of getting good sleep can do wonders. So shoot for that 7-8 hours and go on to conquer your day.

Today’s workout is an arm buster.

Complete every exercise to failure for 3 sets:

• Concentration curls (work one arm then switch)
• Tricep kick backs
• Cross body curls
• Tricep dips

Let’s get those arms burning!!

Have a great Wednesday and Keep grinding!!

It’s very important to find the right group of people to surround yourself with. Not just the group, but the culture must be the right fit. The benefits are many, here are a few:

Likability- Being around people that think and act like us can be very comforting. Sharing the same perspectives can be the real beauty in life. Not to say that it won’t be conflict every once in a while, but the majority of the time it will be bliss. Being liked and appreciated is the a must have for our personal happiness.

Creativity-Being part of a good culture will help boost your creativity. When we are around like-minded people, we don’t have to waste time and energy finding things in common. This saved time and energy leaves you with more time to explore creative activities. When you are in the creative mindset, great things seem to happen.

Safety-Knowing you have people you can depend on, leads to feeling safe. We all look to feel secure, and being part of a good community will provide that extra feeling of security. Knowing your back is being taking care is again another must have in life. We all value a scent of safety and nothing can get us there like being surrounded by great people.

Growth- Being in the right culture can drastically aid in your development and growth. Having others you can look up to, and learn from can help mold you to become your best possible self. We all are, or should be on a quest for growth and being in the presence of the right culture to push you towards that growth.

As you can see, the benefits are many. If you believe you in the right culture now, stay with it, if not, keep searching. It’s in your best interest to be part of a culture that fits you. Once you find that culture, the world will no longer be black and white, but in color.

You are influenced more than you know of the people you most around. With that in mind, you should be careful on who you allow in your inner circle.

It’s in your best interest to get around the people that will push you forward and not hold you back.

The ones that will hold you accountable for your not so good decisions. The ones that will celebrate with you during your moments of glory. The ones that will lift your spirit up when you are down.

This may sound strange, but the right people for you may look different from someone else. The right people for you may be the wrong people for someone else. The right people share the same interest and have some of the same beliefs.

It’s up to you to determine what group of people you keep around you.

Your Goal This Week- Take a real long hard look around you. Who is influencing you? Is it the right type of influence? If yes, continue growing those relationships, if no, start to distance yourself away from them. It’s your duty to keep the right relationships, the ones that get you where you need to be.

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.