Warrior Blog

Muscle Monday - Brachialis & Coracobrachialis Sounding like a pair of prehistoric dinosaurs, today we go deep into the muscles of the upper arm. And while these two little muscles lie deep and aren't terribly visible, they play critical movement roles for your arms. The brachialis (brachialis anticus) is a muscle in the upper arm that flexes the elbow joint. It is a flat muscle that lies underneath the biceps brachii, originating from the lower half of the humerus, crossing the elbow joint, and inserting at the top of the ulna. The coracobrachialis is a long and slender muscle on the front of the arm. It originates from the coracoid process of scapula (shoulder) and inserts in the middle of the humerus. The coracobrachialis muscle produces flexion and adduction of the arm at the shoulder joint. The coracobrachialis also serves as an antagonist muscle for the deltoid muscle, which inserts near the same spot on the opposite side of the humerus. #Heal...

 New Year - Same You Happy New Year Warriors! Today, I want to get real for a few minutes - and this might be a little harsh - but that's what I'm here for. I'm not posting a whole "New Year - New You" series - or checking in on Resolutions. I'm not diminishing having goals - in fact - goals are critical - and they have to be backed up with NEW Actions. The hard truth is - you are the same person today that you were on Thursday. January 1st was in fact just a Friday. Nothing happened with the arrival 2021 that magically transformed your nutrition, weight loss, smoking, exercise, or relationship habits. So while the beginning of a new calendar year provides and opportunity to reflect on the year that is completing, examining what worked and didn't work, and creating goals for the year that lies ahead, all of that work will fall flat if you haven't created NEW ACTIONS to take to fulfil on your goals. NEW actions refer to things you haven't done...

 Healthy Habits - Eat to 80 Percent Full We've all heard this before - the concept of stopping before we are "full". But what is "full"? For most people, full is when our stomachs are stuffed and we don't feel like we could take another bite. In fact, these are the feelings of "overeating". We want to take on becoming aware of what "fully satiated" feels like. That is - you are no longer hungry - not that you're stuffed. The 80% reference comes out of a cultural practice from the Okinawa region of Japan. And, since there are four times more people living past the age of 100 in Okinawa than in the western regions... they seem to have figured out a something. Their overall nutritional focus in on lower calories and particular food groups - but more about that in another post. So how do we discover when we're 80% full? Best practice is to slow down you're eating. It takes time for your body to process that its' rece...

Sunday Soul Search - Warrior Values I always talk Values at the first of the year with people. Not that they change from year to year - but this is the time to check in, reflect on the year that was, and recommit to the values that will guide you through 2021. Our values ground us - and can serve to guide us as we choose between different opportunities, games we play, and actions to take when a breakdown occurs in our life. Consider you don't "choose" your values, rather you "discover them". Today, take on getting in touch with your personal values: a) Look back at your personal and career life - when were you the happiest, most proud, fulfilled or satisfied? b) Take those experiences - and look for words in a Personal Values Word List that resonate for you. Look for 10 or so to start. c) Prioritize your tope values d) Reaffirm your top 3-4 values These will be the values that guide you throughout the year as you make choices and confront breakdowns in t...

 Warrior Workouts - Sleep Quality High quality sleep is essential for all your healthy living goals. Regardless of if you're trying to build muscle or shed excess body fat, getting quality sleep is essential for the body to repair and rebuild. What are some ways to improve your sleep quality and over-all health? 1 - Get Enough Sleep - your body needs somewhere between 7 and 9 hours of sleep per night to feel well rested, and you'll wake up naturally at the completion of your sleep cycles. This can take some trial and error to discover what works for you. You'll know you've found it when you end up waking up just before your alarm and you're ready to get out of bed. 2 - Darker is Better - humans sleep best in the dark. This means heavy drapes or blackout shades, turning off all your glowing electronic devices, consider using an eye shade or sleep mask if you can't darken the room. 3 - Sound Dampening - while you don't need complete silence to sleep, you d...

 Warrior Mindset - Barriers "Show me someone who keeps getting in your way, and I'll show you someone who keeps making excuses. Tricky, tricky, tricky..." - The Universe Our mindset can be tricky - watch out for where you give up your power to others. Take control of your thoughts and your life in 2021!  Want to discover how? Let's connect! #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #WarriorMindset #OwnYourDay #ThoughtsBecomeThings #Powerful #Happy #MindBodyConnection #Mindfulness #Thoughts #Feelings #PlayOffenseNotDefense #SelfExpression #Freedom #Alive #OutThere #BeAUnicorn

Flexy Friday - Standing Quad Stretch Best demonstrated by someone other than me ... my flexibility is still a work in progress! Anyways, here we go with a stretch for your quads! Here's the Standing Quad Stretch - you can do this anywhere - in the office, at the gym, or out on the trail before a run. Hold 30 seconds per stretch and repeat 3-5 times with each leg. Stand upright and bend one leg back, grabbing the top of that foot. Bring your foot as close to your butt as possible while keeping your bent knee inline with your other knee. Push your hips forward for a deepened stretch. Hold onto a wall for balance if needed and repeat on the other leg. Got questions? DM me for more! #Stretching #Flexibility #WorkoutRoutine #FlexyFriday #WarriorWorkouts #GymMotivation #Exercise #Workout #Active #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #LGBT #LGBTQ #GayMuscle #MuscleCub #L...

 Happy NewYear Warriors! From our family to yours - may 2021 be full of health and happiness. 2020 was a year like no other - and it created opportunities for us to discover new ways of doing things, new ways of connecting with people, and new ways of staying active.  For 2021, we're out to create new approaches for health & fitness, coaching opportunities, relaxation and mindfulness, and connections with family & friends.  What are you creating for 2021? #HealthyLivingWarrior #newyearseve #newyear #newyears #happynewyear #party #nye #newyearscelebration #celebration #celebrate #newyearsparty #goals #newyearseveparty #newyearnewme #happy #goodbye2020 #2021opportunities #create #Family #FamilyTime #DadLife #GayDad #Dad #GayParents #GayFathers #Zeus #Husky #HuskyMutt #SpoiledDog #DogsOfInstagram 

 Superfoods - more than just hype! Let's look at the so-called"Superfoods" today. These are mostly plant-based, but also include include some fish and dairy based foods. A Superfood is nutritionally dense, and usually contains high concentrations of a variety of nutrients. These nutrients might include: - antioxidants to fight off cancer - healthy fats to prevent heart disease, - fibre to support digestive health and prevent diabetes, and - phytochemicals (these give plants their rich colours and smells) which have a variety of health impacts. When planning your nutrition, you'll notice that superfoods aren't a food group of their own - and there is no set criteria that defines what is or isn't a superfood. Take on doing your research and you'll discover some of the most powerful superfoods, then look for ways to integrate them into your weekly nutrition plan inside their respective food groups. We'll dig deeper on specific superfood in upcoming po...