Warrior Blog

Today's resistance training exercise is the Resistance Band Seated Row Workout your middle back with during your home workouts with the Resistance Band Seated Row Instructions: 1) While seated on the floor with legs straight out in front of you, hold the handles of the resistance band.  2) Place the centre of the band around the feet.  3) Sit tall with abs tight and hold handles in front of you with elbows bent next to your side.  4) Pull the handles back until they are next to your side and elbows are behind you.  5) Slowly release and return to the starting position.  #ResistanceTraining #BackDay #LiftHeavy #DoYouEvenLift #TrainHard #WorkoutRoutine #WarriorWorkouts #GymMotivation #Exercise #Workout #Active #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #PersonalTraining #OnlinePersonalTraining #Fitness #FitnessGoals 

"What's Working for Me" List Tonight in the Self Love category of Warrior Relationships, we consider self-acceptance.  A great way to start discovering self acceptance is recognizing what you already have that's great (or going well).  Get present to these things in your life with a "What's Working For Me" List.  Write it down old-school on paper, reflect on what you've written and the positives you have in your life.  As a bonus - take on generating daily gratitudes - another variation on reflecting on the things that are going well and you are grateful for.  Have an amazing evening warriors! #LoveYourself #SelfLove #Acceptance #InnerBeauty #Perfect #WarriorRelationships #Relationship #Love #Passion #Support #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #PersonalTraining #OnlinePersonalTraining #Fitness #FitnessGoals  

Plant Based Protein Today, we’ll take a look at some of the best sources for Plant-based Protein.   The right choices can yield excellent sources of protein and other nutrients, often with fewer calories than animal based products.   Some plant based products (e.g. soy beans and quinoa) are complete proteins - meaning they contain all 9 essential amino acids that your body needs.   Other products can be missing some of these amino acids - it’s important to get familiar with the make-up of your plant based proteins and to eat a varied diet to ensure you’re getting everything you need!   Sources of plant-based protein with a high protein content per serving include:   1. Tofu, tempeh, and edamame The soy products are some of the most powerful sources of protein in a plant-based diet.   Consider     a) firm tofu (soybean curds) - 10 g of protein per ½ cup   b) edamame beans (immature soybeans) -   8.5 g of protein per ½ cup   c) tempeh - 15 g of protein per ½

#MuscleMonday - Deltoid The Deltoid muscle is what give our shoulders that amazing rounded shape.   There are 3 heads (parts) to this larger triangular shaped muscle.   The muscle wraps around your shoulder joint and each head of the muscle produces a different movement of the shoulder joint. The Anterior (front) head originates   from the lateral third of the front of the Clavicle. The Lateral (middle) head originates from the Acromion of the Scapula.   The Posterior (rear) head originates from the Spine of the Scapula. All 3 heads come together and insert mid-way along the Humerus (the upper arm bone). Your deltoid works to prevent partial and full dislocation of the head of the humerus from the shoulder joint - especially when carrying a load.   All heads of the deltoid work together to cause shoulder abduction.   Additionally,   - the Anterior (front) muscle fibres work to flex, abduct, medially rotate, and horizontally flex the arm at the shoulde

Pandemic Spending Analysis - What do you really need?  Across the country, everyone has now been living with some form of restrictions for a month or more now.  While restrictions will start to ease off soon in some areas, we have an opportunity to reflect and consider how the pandemic impacted our spending habits - and what (if any) impact that had on our daily lives.  My credit card bill comes in a record low number of pages - which is a good thing with the lower income sources - and it's an opportunity to reflect on what I've missed.  I've been spending on gas - for trips back and forth to pick-up the kids.  And on groceries - but about one bill every two weeks, rather than multiple trips that add additional costs and unneeded items to the bill.  Beyond that... my online training software, cell phone and internet costs.  I haven't been able to order anything from Amazon that would be delivered in less than a month - and discovered if I have to "wait"

White Bean & Roasted Red Pepper Toast Pack your breakfast toast with protein and fibre with this flavourful bean spread! Make the night before for quick breakfast mornings. Get creative with toppings and create your own combinations! Download a  PDF Version . #WarriorRecipe #Recipe #Recipes #HealthyRecipes #WeekendCooking #WarriorNutrition #EatClean #HealthyEating #Nutrition #Eat #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #AvocadoToast #Toast #Breakfast #Protein 

Walking for Weight Loss (and Cardio) We’re right smack in the middle of the pandemic lock-down - and you’re cut off from lots of your favourite activities.   We’re in luck as spring is coming (really … I’m sure it’s going to get warmer) and that opens up more options for outdoor movement for both cardio and weight loss. Today, we’re going to take a look at the basics of movement for weight loss and cardio - and we’ll focus on walking - which is something most everyone can take on - even if you are starting out slowly. First - let’s just get grounded in reality and what you can expect from a weight loss perspective from taking this on.   From the basics: a pound of fat equals 3,500 calories. So to lose 1 pound per week, you need to burn 500 more calories per day than you eat.   These metabolic basics are critical during these pandemic times when may of us are also experimenting with new baking recipes, sourdough creations, and learning how to “work from home withou

Our bodies respond to the ways we think, feel, and act.  It would be great if our thoughts were totally disconnected from our physical health - and unfortunately, that just isn't true. Additional information becomes available each month about the connections between mind and body.  As an example, when we are stressed, anxious, or upset, our bodies react in ways that tell us something isn't right.  That might look like high blood pressure, stomach ulcers, even head-aches and sleeplessness.  Generally, you want to be on the look out for events in your life that trigger strong feelings - particularly of sadness, stress or anxiety. Things might include:  - being laid off from your job  - having a child leave (or return) home  - dealing with the death of a loved one  - getting married (or divorced)   - suffering an illness or injury   - getting a job promotion  - experience money problems   - moving to a new home  - having (or adopting) a baby Just a reminder - so

These are strange and uncertain times to be sure.  And with all of the social and physical distancing, you may be experiencing a loss of connection and/or feelings of isolation.  If you haven't already joined a virtual event to stay connected with your networks of people, I encourage you to take on joining a group and getting into a conversation.   I'm hosting virtual sessions in 3 separate Meet-ups that I coordinate next week.  Check out the links and upcoming events.  Join the groups if you're interested in the topics - and let's connect! Healthy Living Warriors Meet-up Training at Home - Fitness Routines During the Pandemic  Join & Register Toronto Fit Pros Networking Meet-up   Share Your Pandemic Experiences & Online Training Options for Your Clients Join & Register Toronto Gay Bears Meet-up Pandemic Bear Sloth - Connections & Planning Join & Register Message me with any questions: CJ@HealthyLivingWarrior

Today we start to examine our #WarriorWeight - or your Healthy Weight.   We’ll start by getting in touch with What’s So - and not making anything wrong! Hop on the scale today or tomorrow to record the number - and it’s only a number.   Don’t attach any emotion to it! We’ll start to create using the number next week! #WarriorNutrition #EatClean #HealthyEating #Nutrition #Eat #WarriorWeight #WeightLoss #HealthyWeight #HealthyWeightLoss #WeightLossMotivation #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals  

My #QuarantineCleaningSpree continues, not in a neurotic - "I'm going to go crazy if I don't find something to do" way, but rather in an intentional - "What is important to me and what do I need in my life" kind of way. I've always been moved by the peacefulness of minimal design spaces.   And I've never been able to live like that cause I've just got too much stuff I "need".   As I'm discovering the "need" isn't really about the "having of stuff" - that it's just been striving after things as evidence of being "successful" or "accepted", it becomes easier to let go of the things that do not truly contribute to my joy.  The bedroom is half done now - and while I didn't take a "before picture" of the mounds of stuff that used to reside on the top of the dressers / night stand, it was a sight to behold.  This weekend, the closets are on deck.  We have two giant cl

Mission Possible - Creating Health & Fitness for the LGBTQ community After some time reflecting and creating this week, I've created the focal point of the upcoming Missions for Healthy Living Warrior. Here's what I'm out to create in the world: 1. Structures to provide daily ACCESSIBLE physical activity opportunities for the LGBTQ community. 2. Structures / groups to carry on conversations to transform Food Culture for the LGBTQ community. 3. Support 1,000 people to achieve their healthy weight and body goals with personalized programs in 5 years. 4. Cause the Prescription to Get Active Program to take off for the LGBTQ community in Toronto I will channel my focused daily energy into these missions! I can't wait to create with you! #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #WarriorsWhy #Goals #BigPicture #Focus #HeadUp #LifePurpose #Mission #

A walk through the Village today for a bit fresh air - and reminded of the value and uniqueness of our little community.   And at this time, so many of our business are closed - doors plastered with signs, or boarded up entirely as required by their insurance carriers.  Even the 519 Community Center - a hub for so many services for the community is shuttered - local organizations working to find alternate ways to provide services. We are social creatures - and this will all come to an end eventually.  Until then, give some thought to how you want to re-engage with your community.  It's important not to ease off the restrictions too soon - or it will all have been for not.  And, the longer the shut down, the more pressing the situation will be for organizations and businesses that make up the fabric of our community.   Everyone is struggling in one way or another through this time.  As we move over the peak, what is your plan to reintegrate into society as restriction

Happy Earth Day - on the 50th year of this special day! This post kicks off the beginning of a new series and a new way of life for me.  The Covid-19 pandemic has created an opportunity for me to play with the concept of living Simply. With lots of free time - and nothing to shop for - I've been evaluating how I've spent my life so far and what I want to create going forward.  This started as creating objectives for my life and my commitment inside the health & fitness space.  I've discovered I've been operating in a very unfocused way for years - always striving after or chasing something.  This has also involved taking stock of the "stuff" I've accumulated over the years.  I've started cleaning out and getting things pared down to the essentials.  I've spent years amassing stuff that I didn't really need (or in some cases even want) and I'm discovering there's an impact of all the "having" on my quality of life a

Resistance Band Chest Press Missing your bench press with the gyms closed? Take on the Resistance Band Chest Press to continue to define your chest during the closure time! Instructions: 1) Loop the band through a sturdy object at chest height. 2) With your back to the object, grab a handle in each hand and step forward until there's no slack in the band. 3) Your hands should be at your chest, elbows up 4) Press the handles forward and together at the same time 5) Return to starting position (and repeat!) #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #WarriorWorkouts #GymMotivation #Exercise #Workout #Active #ResistanceTraining #LiftHeavy #DoYouEvenLift #TrainHard #WorkoutRoutine

Plant Based Anti-Inflammatories Reducing inflammation in the body is critical to our health and well being!    Are you looking for natural, plant-based food sources with anti-inflammatory properties?     Here are a few you can consider!   - Ginger  - Turmeric  - Red onion  - Kale  - Cranberries  - Basil   - Oregano  - Olive oil (newly pressed extra-virgin versions)   - Pomegranate fruit  - Hot peppers  - Willow bark (contains salicin, the chemical in aspirin) Take on integrating some of these foods into your diet and watch to see the impact on your overall well-being, muscle cramps, joint / body inflammation. 

Winners or Losers?  Tonight - on playing the game of life!  We are born into society constructed games that we live and play inside without even being aware of.    We’re conditioned into pursuing material possessions and titles - playing and chasing to fit in. Playing to win at life.   Sometimes we feel we are losing the game - feel disempowered, unfulfilled, or dissatisfied.  We actually choose to forget that we have a choice.    That we have chosen the game that runs our lives.   So - go for “Chooser” - actively examine the whole game of life you are playing.    Choose your path. Choose your game.    Don’t get sucked into someone else’s game.    Choose - and there is no win or lose!  #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #WarriorsWhy #Goals #BigPicture #Focus #HeadUp #LifePurpose #Mission #Create #Passion #GetMessy #CareerPassion #RiskForReward #FailAtSomething #GetMes

Pectoralis Minor - #MuscleMonday Today, we go deeper into the chest to the Pectoralis Minor.     This is a thin, flat, triangular muscle that lies under your pectoralis major muscle.    The muscle originates from the 3rd, 4th, and 5th ribs (on each side of the chest) and inserts as a flat tendon at the “coracoid process” of the shoulder blade. Your pectoralis minor muscle is responsible for stabilization, depression, abduction (or protraction), upward tilt, and downward rotation of the shoulder blade (scapula).    If you have your ribs immobilized, the pectoralis minor brings the scapula forward.    If the scapula is immobilized, then the muscle lifts your rib cage up.   This deep muscle works with the serratus anterior muscles to create the full range of movement for the scapula. Building size in this deep muscle will add to your overall chest volume - don’t underestimate the value in making sure you activate this muscle in your training programs!   While you can’