Triple D Health and Fitness

Life can get a little hectic at times, but we shouldn’t let that get in the way of our health. These crazy long days can be an excuse to miss a workout, but I beg to differ. Even short workouts can be beneficial to your health.

Short workouts may not get you to bodybuilding status, but will improve other aspects of your health. These short workouts can help in many ways, including:

• Increase energy levels
• Strengthens the cardiovascular system
• Expands mental health
• Fights against diseases
• Increases blood flow

As you can see, short workouts have some the same benefits as longer ones.

If your time is tight, remember anything is better than nothing.

I suggest longer workouts, but understand with time restrictions, won’t be possible. So short high intensity workouts can do the trick.

The point here is to keep your body in motion. As little as 10 minutes can increase your health. Here’s a list of exercises you can do anywhere:

• Squats
• Lunges
• Jumping jacks
• Push-ups
• Crunches
• Sit-ups

Take your pick, set a timer for 10 minutes, rest when needed, and start feeling the benefits of physical exercise.

Today’s workout is all about the pulling exercises (back and biceps).

Warm up- Cat-cow, bird dog, arm rotations, arm swings (3-5 minutes)

Main Workout:

Bent Over Rows (dumbbells/barbells)

Bicep Curls ( dumbbells/barbell)

Lat Pulldown (smith machine)

Hammer Curls (dumbbells)

Reverse Flys (dumbbells)

All exercises will be done for 8-12 reps for 3-5 sets at 75-85% max weight.

Have a great Wednesday and Keep grinding!!

It’s easy to blame the outward world on our problems. We get stuck blaming someone or something else. And maybe this is the case for you, but what’s next? Here are a few steps you can take to solve that problem:

Acceptance- We must first accept what is happening to us. It’s no reason now to complain, because that will just be a waste of energy. At this point it’s no time to blame this or that, because none of that matters. Realized it already happened, now is the moment to accept it and move on.

Find Solutions- Now it’s time to map out what went wrong, and find solutions to solve it for the next time. Example: you were late to work because you stop your alarm and slipped back to sleep. Next time set a backup alarm so this won’t happen again.

Don’t Dwell On It- The final step is not to dwell on it, or beat yourself up over it. Sometimes we keep letting the incident play in our head over and over. This can mess up our whole day. The best thing to do is just let it go, move on, and enjoy life.

Stuff happens in life, sometimes good, sometimes bad. Playing the blame game can make a bad situation even worse. Taking accountability, then action, can improve these situations for the best.

We are all in some kind of war. Not a war of guns or bombs, but a war nonetheless. We all go out striving to become more, and the battles are many.

The battle for acceptance, the battle for success, the battle to get ahead, the battle to just make it through another day. But the most important battle to win is the battle from within.

The battle within determines how we see the world, and how we see ourselves. This can be either positive or negative. Which one we choose to believe can have a dramatic effect on our lives.

The trick is not just to think positively, but to be positive. You can believe you are being healthy, but your actions can say otherwise. Sitting most of the day, eating high processed foods will not make you healthy.

Believing you are something is only the beginning. Doing the necessary work to become that thing is the most important piece of the puzzle.

Your Goal This Week- Take an account of the battles you are facing each and every day. This could be the battle to eat well, or the battle to make it to the gym. This is only a battle from within yourself that can stop you from becoming what you know you can be. Face this battle head on, and know that you have the power to determine what and who you are.

The battles are never ending, and you will win some and lose some. The most important thing is to stay in the war and continue to do the best you can.

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

“Happiness depends upon ourselves” – Aristotle

The goal in anybody’s life is to be happy. Without happiness, not even with a bank account full of money would make a difference.

Someone with very little can be happy, while someone with an abundance of worth can feel the opposite.

This occurs because happiness is what we make it.

It all falls on you, and you alone. No external force can do this for you.

The same goes for external forces making you unhappy. This is also in your control.

No matter what’s going on; the ups, the downs. You are the captain of your own ship.

So as the holidays begin, know that your happiness is for you to determine.

So decide today that life is good.

Decide that you are in charge of your happiness in your life.

And make it a great one.

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

You may find yourself like a lot of us comparing our lives to others. This is a trap and can leave you feeling miserable. When you feel like this is when you need gratitude the most. Here are a few times in the day you can practice gratitude:

When you first wake- First thing in the morning is the perfect time to show gratitude. You can take as little as a few seconds or a few minutes before getting out of bed to express what you are grateful for. Better than that, you can get up and write it down in your journal. All you have to do is write down 3 things you are grateful for, and start the day off with a win.

All during the day- Any time during the day is great to stop and think what you’re grateful for. When the day gets rough, you can take a step back, and mentally picture how great your life is. This way, the bad doesn’t feel that bad, because the good will overpower it.

Before you go to sleep- After a long day, right before bed, similar to when you wake up is a great time for gratitude. You can simply write down 3 moments that happened throughout the day that cause you to feel grateful. A quick recap of your day will give you a sense of gratitude before heading off to the land of dreams.

It’s all up to you now to believe life is beautiful and is filled with so much to be grateful for.

You have nothing to lose to view life in a positive light.

It’s many things you can be grateful for:

Having another day under the sun

A roof over our head

Food in the fridge

Clean water to drink

A family to love and loves you back

Look around and witness life in all its awesomeness. Gratitude matters more than you will ever know

So this Thanksgiving, and every other day of the year, show gratitude.

Today’s workout we going to focus on the legs. Leg day are a lot of people’s least favorite day. But in my experience, we should learn to appreciate it more.

Warm up- It’s very important to get your legs ready for the battle ahead. We going to start with knee hugs, leg swings, high knees, and butt kickers. Finish off with body squats and lunges.

Main Workout:

Leg Extensions

Hamstring Curls

Leg Press

Deep Squats (rack)

These exercises will be done for 8-12 reps for 3 sets. Make sure you are working with the proper weight for yourself, 75-85% of your max.

Cooldown- Butterfly, knee to chest, hamstring stretch

Let’s make those legs burn.

Have a great Wednesday and Keep grinding!!

Sometimes it’s hard to find that motivation to go and workout. No matter what you do, you just can’t get going. It’s a fight in your mind; one side is saying go, and the other side is saying don’t. This is exactly the perfect time to have a workout partner, let’s discuss the benefits:

Accountability- It’s hard to hold yourself accountable with everything that seems to be going on in your life, you may tend to give yourself excuses. Having someone to tell you “that’s B.S.” maybe the push you need.

Motivation- Some say motivation is not a thing (including me lol), but sometimes you need some to help you get going. This is where having a workout partner comes in handy. They can provide that extra motivation. Nothing beats a 6am text saying “get your ass to the gym.” And when you do, it’s great to have that person also push you to get that last rep in, when you think you had enough.

Share In Accomplishments- Accomplishing exercise goals can be trilling, but can feel less so when you don’t have someone to celebrate with. Having a workout partner can be the solution, you both can cheer each other on when you hit that PR rep. Sharing goals, and accomplishing them together can be the ultimate push to keep striving for even more.

As you can see, having a workout partner can have huge benefits. So if you find yourself having trouble getting to the gym or stuck not reaching your fitness goals, I suggest you find yourself a workout partner. And this is not just good for fitness, but having this kind of setup in other parts of your life will work just as well. Having the right support in your life can make all the difference.

If you believe big accomplishments happen alone, you are fooling yourself. Anything remarkable ever done takes a team. Even if it seems like a solo job, it’s the team behind the scene that is the biggest reason.

This is why it’s so important to find the right group of people to surround yourself with. Being apart of a community can uplift you and drive you forward.

One of the beauty’s of humankind is that we learn from each other. We are social creatures that strive through group interactions and develop the best type of work because of it.

Everyone’s journey through life is unique, but one thing always remains the same, group work is vital.

We all can’t do it alone, we need each other to become great.

Your Goal This Week- Look around you, take stock of the people closest to you. Ask yourself these questions:

Are they pushing you forward?

Are they helping you become your very best?

Or

Are they holding you back?

Are they bringing out the worst in you?

These questions are important to have the answers to. These questions will determine which way your life turns out. Going up or down— forward or back. You are not the only one that influences your life, the ones other you do as well. Find the right set of people, and watch how far you can go.

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’s a quote that can keep you going.

“Today I will do what’s others won’t, so tomorrow I can accomplish what others can’t.” – Jerry Rice

Doing the same as everyone else will get you what they got, not much. You need to do what others are unwilling to do to become what they can never be.

Not everyone has the guts to get up early, and stay up late to achieve a goal.

“Being normal” as they say is “ok”. But if you reading this, normal is the last thing you want to be.

Jerry Rice for instance, didn’t just say this because it sounded good. Jerry Rice worked his ass off during the off season while the other players got fat. And his 3 rings is proof that hard work is the key ingredient.

To have this mentality, is to have what it takes to be great.

So this weekend don’t just think all play.

While others sit on the couch watching television, you are out there putting in a few more hours of work.

It won’t be always fun.

You won’t always want to do it.

When you feel like this

DO IT ANYWAY!!

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