Triple D Fitness

Losing weight is not always a win.

If you are over 40 and dropping pounds without structured strength training, you might be losing the exact muscle your body needs to stay functional and healthy.

These 5 signs are your warning system. The good news is that this is completely fixable. The right training and nutrition will tell your body to hold onto muscle while it burns through the fat.

You do not need to settle for a slower metabolism.

Save this post to check your progress later.

Ready to protect your hard-earned muscle while you lean out? DM me the word “PROTECT” and I will walk you through how to set up your plan.

The nutrition label is the most powerful tool in the grocery store, but most people scroll right past the parts that matter.

You don’t need a nutrition degree to master it. You just need to check three things:

1️⃣ The Serving Size: Because every other number on that label is based on this one number. If you eat three servings, you have to triple everything else.
2️⃣ Protein vs. Added Sugars: Look for protein to support muscle and keep you full. The real red flag to skip? High “Added Sugars” with low protein.
3️⃣ The Ingredient List: This tells you what you’re actually eating. If the first three ingredients are sugar and chemicals, put it back.

This literally takes 30 seconds once you know what to look for.

Save this post and pull it out the next time you’re walking the grocery aisles.

Want to dial in your nutrition and finally see the results you’re working for? DM me the word “LABEL” and let’s set up a free strategy session.

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Before the workouts. Before the nutrition plan. Before the program. You need to answer one question: WHY? Not the easy answer. Not ‘I want to lose weight.’ That’s the surface. Go deeper. Why do you want to lose weight? Why does that matter? What’s the life you’re not living because you haven’t started? When I asked myself this question, the answer wasn’t about abs or a number on the scale. It was about being alive and present for my family. It was about meeting my grandkids one day and being able to get on the floor and play with them. That’s what gets me to the gym on days when I don’t feel like it. Motivation is temporary. Discipline is essential. But your WHY is the anchor that holds both of them together.

Drop your WHY in the comments. I want to hear it.

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Start your week off with a high intensity training session.

3-5 rounds
30 sec on; 30 sec off

Froggers
Jump lunge
Forearm plank reach-out
Twisting mountain climber
Double tap squat
Bicycle crunches

Enjoy!!!!

If you are looking for help in your fitness journey, check me out at tripledfit.com. Link is in the BIO.

Want to add some intensity to your workouts? Increase your time under tension or in other words, increase the time it takes you to perform one repetition. Try adding a pulse or pause during your reps. This will add intensity without the need to increase resistance and sacrifice form.

1st video - Performing the landmine sumo squat, I begin with a couple of regular reps then transition to adding a pulse at the bottom.
2nd video - I switch from a normal rep to adding a 1-sec pause at the bottom.

Try these out with some of your favorite exercises and let me know what you think. Let me know if you feel the burn!

If you are looking for help in your fitness journey, check me out at tripledfit.com. Let's win together.

It's that time of the year when we start packing on a few extra pounds. To help curb that yearly tradition, aim to build your meals by loading up on the veggies every day. Actually, do this all year to help maintain or lose weight. We tend to go carb-heavy during the holidays by filling our plates with sweet potato soufflé, mac and cheese, stuffing, and bread while leaving just a small space for anything else. You can have your cake and eat it too, just in moderation. Fill that plate up with protein and veggies and go easier on the carbs. When your day for getting down comes around, enjoy it. No guilt

Best believe I will be eating it all!!! After that, it's back on the grind.

So eat all of your favorite desserts and eliminate the guilt!

Happy Holidays to all of you! ❤️

I don’t know who needs to hear this but KEEP GOING!

If you are eating better and working out more, KEEP GOING. Be patient and trust the process. The results WILL come. Don’t stop because the results are not coming quick enough. Don’t get caught up in the before & after pictures of others’ success without reminding yourself of what happened in between. No need to get on these super restrictive diets that can’t be maintained or working out so hard and too often that you’re totally drained and not getting proper rest.

As the motivation fades, dig into your reservoir of discipline and KEEP GOING. Trust the process and trust yourself. Do whatever you have to do to KEEP GOING.

Be more patient. Not more restrictive.