Triple D Health and Fitness

Pushing things to tomorrow, next week, or later is a flaw most humans share. We write it down on a calendar or journal and promise ourselves we’ll do it on that date.

This is a good method for somethings, but not all. If you can get it done the moment you thought about it, then don’t waste time, do it now.

This is the attitude of someone who gets things done. Someone that doesn’t procrastinate or wait for the perfect time because it isn’t one.

The time is not later, the time to do it is this exact moment.

Your Goal This Week- Break into your journal or notes on your phone, if it’s anything on the agenda you can do, do it now. Stop waiting until you feel ready, you hardly ever do. The best for you is to get that project or task out the way. Be determined to get it finished today, and leave the tomorrow mindset behind.

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.

I am a father of five and nothing brings me more fulfillment than being a dad. The responsibility I hold on raising my kids right is taken seriously.

I was fortunate enough myself to have a great father that raised me and my siblings. He did his very best to love us and at the sometime make us strong.

We unfortunately live in a time where not to many stick around, these are not real men and don’t deserve any praise on this day.

I know the burden we fathers share to do our best to lead our kids into adulthood.

It’s the greatest feeling in the world being called “dad” and I know I’m not alone when I say this.

It’s a gift to be a father and it should be treated as such. In this role you not only the teacher/mentor but you’re also the student.

I’ve learned so much since becoming a father that I wouldn’t have learned otherwise. I’m grateful to say the least.

So on this special day I like to give a big shout out to those that are real fathers. And when I say real, I mean the ones that take care of their children no matter what relationship they have with the mother.

It’s hard being a father sometimes but at the end of the day the feeling is so worth it.

Today we celebrate 🎊

Happy Father’s Day!!!

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

“How long are you going to wait before you demand the best for yourself?” — Epictetus

This is the question you must ask yourself daily, and if don’t have an answer you must keep searching.

It’s important to get out of life everything you possibly can. You only have one of them so what not get the best out of it.

It’s normal to procrastinate and push everything till tomorrow. But it gets to a point when procrastination is doing you a disservice.

Making a point to do everything to the best of your ability. If you strive to do that then you’ll really start to live life to its fullest.

So ask yourself this question as the weekend approaches, and really decide to be the best this day forward.

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

I’m a big advocate for going to the gym, but if you can’t afford or just don’t feel comfortable going to one, I completely understand. The good news is you don’t need a gym membership to get fit. What you do need is a plan.

Schedule time out your day to do something active. This can mean running, body weight exercises or even just a walk. Everyone starts their fitness journey differently. It boils down to what condition you’re in and how much time you have for exercising.

Set a time for yourself to workout, whether the morning, noon or night, whichever works best for you. Do it 2-3 days a week to start, gradually increase the amount of days. And if possible, increase the time you spend on working out.

Having a friend or two to join you can also make it easier. Workout buddies can add external motivation and accountability. Add that to your intrinsic motivators and it’s no way you can lose.

I wish you luck on your fitness journey and when you’re ready, the gym will be there to greet you with open arms.

Today we got a leg/shoulder workout, superset style.

Warm-Up- Jumping jacks, squats, arm circles for 3 sets of 10 reps.

Main Workout:

• DB Lateral Raises/DB Squats
• DB Front Raises/DB Deadlifts
• DB Arnold Press/DB Front Lunges
• DB Shoulder Press/DB Lateral Lunges

Complete for 3 sets for 10-12 reps.

This will be a quick and explosive workout so get ready to sweat.

Have a great Wednesday and Keep grinding!!

It’s an anomaly if someone gets something perfect the first time. This is a rare occurrence and unlikely to happen to you. This is why repetition is important, repeating something over and over again is the key to getting better.

Repetition takes discipline and a willingness to learn new things. Whether in the gym, writing, drawing, painting, sports and any other skill you plan to develop.

It takes effort, patience and consistency to enable you to learn different skills. If you’re not willing to put in the work, what you truly want is unreasonable.

Reps on top of reps is your best bet. It may seem boring but if you keep your eyes on the prize you can see your way through.

So make a decision today to make it happen. Practice may not make perfect but it sure better than sitting on your hands.

It’s tempted to look past the small things in life and not give it much thought. This way of thinking can backfire on you, and at the wrong possible time.

When we disregard the small details this can prove to be costly. This can push us back and destroy any forward momentum we may have gained.

This why it’s so important to treat the small things just the same as the big ones. Once you gain the habit of doing this, you start to realize the beauty in everything, from the beginning of the journey till the end.

Your Goal This Week- Keep mindful of the small details that you seem to always look over. Do those things to the best of your abilities. Do those with so much passion that the big things become not so big. Once you attack everything with the utmost, life becomes that much easier.

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.

“If it’s endurable, then endure it. Stop complaining.” — Marcus Aurelius

The human species is made to endure many conditions but with the comforts of today we lost this power. We complain about it being hard when we are in the most easiest times in history.

If you catch yourself complaining you need to realize how strong you actually are. You have the strength to endure hard times and possibly even appreciate them.

Without hard times you can’t develop the thick skin to push yourself. You have a fire inside you but if you continue to complain you won’t be able to ignite it.

Silence the weak voice inside you, let it know you are running the show. Put it in its place and release the enduring voice that keeps you moving forward through it all.

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

In every waking moment and even in our sleep we sweat out. Most of us are walking around dehydrated and don’t even realize it. This is why it’s so important to drink plenty of water everyday.

Dehydration can lead to many symptoms like dry mouth, headaches and fatigue. It’s normal to feel a little tired of a long day but it’s not to feel super tired in the middle of the day. If you feel yourself getting a bit more headaches than drinking more water may do the trick.

Stay hydrated has plenty of benefits including:

• Flushing out waste
• Controlling your weight
• Keeping joints lubricated
• Help with physical performance

The list can go on and on.

But not all drinks are created equal, water is your best bet to fight off dehydration. Some drinks can even dehydrate you more like alcohol and caffeinated beverages. If you choose to drink these you should make sure to drink lots of water with it.

Today is a body weight HIIT style workout.

Warm-up- Jumping jacks, high knees, butt kickers. Complete for 10 reps each for 3-5 minutes.

Main Workout:

• Glute Bridge To Knee Raise
• Push-Up To Alternated Shoulder Taps
• Plank To Squat Hold
• Broad Jump To Burpee
• Candle Stick

Complete all exercises in the 30/30 format for 3-5 rounds.

Have a great Wednesday and Keep grinding!!