Triple D Health and Fitness

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

“You have to be willing to go to war with yourself and create a whole new identity.”- David Goggins

At times we become our own worst enemy. Holding ourselves back because we are unwilling to do the hard things.

The most important battle is the one we have with ourselves.

And when we make the decision to enter the fight, then we become someone new.

Forging a new version of ourselves, a more improved self. A whole new identity.

Some won’t even attempt to make the effort to change. It’s becomes to comfortable being who we are currently. This is a mindset of little growth.

We should aim to change and become someone better.

Climb yourself out of the pit of stagnation, become more, and create the life you desire.

Nothing quite spikes your dopamine levels like comfort food. Comfort food is usually high in fat, sugar, and salt. These high calorie foods may help aid in calming down stress and making you feel better in the moment. But the big question you should be asking yourself, is comfort food killing you? Let’s discuss what comfort food is actually doing to you:

Higher Chance Of Heart Disease- These comfort foods are increasing your chances of developing heart disease. The consumption of so much of the high fat, sugar, and salty foods may feel good at the moment, but can do a number on your heart.

Lead To Obesity- The consumption of comfort food in abundance can really get you up in weight. With the steady increase in weight, before you know it you are 30 pounds overweight and knocking on obesity’s door.

Can Cause Type-2 Diabetes- Eating comfort food often causes your blood sugar levels to rise. If this keeps occurring frequently it can lead to insulin resistance. Insulin resistance is what controls your blood sugar level. So once you start having problems there, everything begins to go down hill.

Now that we know what comfort food is doing to us, let’s get back to the question I posed above, is comfort food killing you? The answer is yes and no. Yes, if your consumption is too high and no, if you keep that consumption to a minimum. So you don’t have to completely ditch the comfort foods, just be mindful of the amount you eat. When your eating habits are mostly healthy, you can indulge in some comfort food every now and then.

Today is a leg and core workout.

Leg exercises:

• Front squats (Dumbbell/Barbell) (8-12 reps)
• Reverse lunges (Dumbbell/Barbell) (8-12 reps)
• Jump squats (30-60 seconds)

All these exercises will be done for 3-5 sets, resting for 1-2 minutes in between.

Core exercises:

• Scissor kicks
• Bicycles
• Toe touches

Complete all core exercises for 25-50 reps, 3-5 sets.

Have a great Wednesday and Keep grinding!!

Who you are now is not set in stone. The great thing about being human is that we can change. This can be a good, and a bad thing because you can change for the best or for the worse. Here are a few steps for you to change your identity for the best:

Focus- First you will need to get focused on the path you want to head toward. This may be to get in shape or switching career paths. You can do anything you put your mind to, you just need to have laser like focus.

Grind- Now it’s time to combine that focus with the grind. This means putting in the necessary work that it will take to change your current identity. In some cases it will be hard but you can’t skip this part of the process.

Adapt- Once you been focus and grinding for a long period, you will begin to adapt to the changes. It’s no time frame on how long it will take to adapt to change, but if you believe in it, and believe in yourself, the sky is the limit.

If you put your full effort in these steps you can change anything you want in life. The ball is always in your court, but you must make the decision to pick it up and work. Your identity is in your control.

When you look in the mirror, what do you see? The answer to this question will determine what you put out into the world.

If the answer is anything less than great, you need to start rearranging your life.

If you haven’t realized already, your life is in your control. You are the holder of your destiny.

Your future is up to you to design.

You are the original engineer and don’t let anyone tell you otherwise.

Your Goal This Week- Start to take control over your life. You can start anywhere, whether it be your career, health or finances. Once you develop the skills to tackle one of these, you can then use that knowledge to help with the others. This is the essence of true mastery, the key to unlocking a greater life has always been inside of you. Push it out and become who you know you can be.

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

“Amateurs sit and wait for inspiration, the rest of us just get up and go to work.”- Stephen King

This is a great mindset to have, with anything in life the work comes first. Inspiration moves through everybody but attaches itself to the ones in motion.

We must move forward towards our dreams, not sit still and wait for it to hit us.

Every morning you wake up is another opportunity to do the work you been made to do.

The spark lies inside all of us, we just need to ignite it.

Movement is critical, the work is necessary, so get up and get going.

When stress happens in our lives, we look for a way to hide from it. The most common way to do so is to eat our stress away. You may be asking, why do we do this? Here are some reasons why you stress eat:

Comfort-Stress can be really uncomfortable and eating high calorie foods can lead to comfort. When comfortable we tend to not worry about what’s stressing us out.

A Quick Distraction- Stuffing our face with food can be a real distraction from stresses in life. Eating can take our focus away and provide a time away from thinking about what’s stressing us out in the first place.

Dopamine Hit- We all know how good it feels when dopamine occurs. Nothing quite brings us dopamine like food. The sweetest of treats probably work best, so you may catch yourself slamming down donuts, cookies, and cakes at a furious pace.

Low Energy- When stressed out you may have felt your energy levels dip. This energy drop can have you craving high fat, high sugary foods to get your energy back up quickly.

Stress eating is normal and will occur. Your job in these situations is to be mindful and think before you act on those feelings. It’s other, more healthy ways to fight off stress like exercise and meditation. Try these practices instead next time stress comes your way.

Today will be a cardio and core workout.

We going to be doing 10 minutes on a cardio machine then 100 reps of an ab workout:

• Elliptical
  • Flutter kicks
• Treadmill
  • Leg raises
• Bicycle
  • Crunches

Keep a steady pace on the cardio machines, no need to sprint, just keep yourself in the blue/green zone.

Have a great Wednesday and Keep grinding!!

If you ever been stuck and can’t make a decision, you may have fallen victim to overthinking. You did the work already but when that test comes, whether it be academics, sports, or just another day at the office, you find your mind hijacked by chatter. This chatter can cause you to overthink so much that you fall flat on your face. Here are some ways to counteract those thoughts:

Trust The Process- First you need to believe in the process and know that you are well prepared for the moment. Having the confidence that the repetition you put in is more than enough will put your thoughts at ease.

Watch Your Self-talk-You have positive and negative talk that goes on in your head. In the high stake moments is when you need to lend more on the positive self-talk. That negative chatter maybe loud at times, but you do have control over them. Be mindful of the chatter in your head and switch it when needed.

Take Deep Breaths- You may feel your heart pulsing and your breathing become eradicated when you overthinking. At this moment you must stop and focus on controlling your breathing. Once you have your breath under control, you can take back control over your thoughts and emotions. Taking a few deep breaths, in and out, puts overthinking to rest.

Get Into The Flow State-On the other side of overthinking is the flow state. Being in flow is when you are fully immersed and focused in an activity. You will feel the time passing fast and everything beginning to click. The flow is the most optimal state and where overthinking doesn’t occur.

It may take all these different ways to put a stop to overthinking. And they might not work for you at first. Getting to the flow state is the highest peak but can be hard to reach. But the more you try, the closer you get. So keep going and leave overthinking in the past.

The outside noise can be a killer at times, but nothing like the noise inside. Our minds are built to ponder on the negative longer than on positive events.

Going against our biology can be a real battle but must be done.

They say for every one negative experience, it takes five positive experiences to counteract it. This means we must be mindful and attentive in our lives, and not let those negative experiences get the best of us.

Letting negative factors dictate our lives is a big no, no. Here’s a couple questions you should ask yourself:

Who is the deciding factor?

Who can make these decisions?

The answer is you, and the way you control the thoughts inside your head.

Your thoughts, whether positive or negative, affects your view of life.

Make that view a positive one, make that view work for you.

Your Goal This Week- Take a good look at your life, are you trapped by your negative thoughts? Are you a prisoner of your own mind? If so, start to mindfully take control of your thoughts. Replace those negative thoughts with positive ones. If you really open your eyes, you will see you have so much to be grateful for. The world is beautiful and has so much to offer. Start taking advantage of these positive things, and experience life in all its glory.

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.