Healthy Living Warrior
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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, crossin...g 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. #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #MuscleMonday #Anatomy #Muscle #MuscleGain #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #LGBT #LGBTQ #GayMuscle #MuscleCub #LGBTFitness #WarriorWorkouts #GymMotivation #Exercise #Workout #Active #ResistanceTraining #LiftHeavy #DoYouEvenLift #TrainHard #WorkoutRoutine

Every day, in every way, I'm getting better and better" - Emile Coue Always look for where you can grow, expand and improve yourself each day! #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #WarriorMindset #OwnYourDay #ThoughtsBecomeThings #Powerful #Happy #WarriorWisdom #Motivation #InspirationalQuotes #Quotes #Wisdom #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #Gay #InstaGay #GayFitness #GayFit #GayMuscle

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 before - to generate results you haven't generated before. Doing more of the same, will get you more of the same. SO - what are you taking on NEWLY this year? Do you have health or fitness goals? Are you struggling to figure out how to take NEW actions during a lock down to move forward on those goals? Are you committed to building muscle, losing fat (think that COVID-20lbs), or improving your fitness (cardio, flexibility, or strength)? If you're not working with a professional to provide GUIDANCE and ACCOUNTABILITY on your journey, the results are predicable. Let's connect and we'll create NEW ACTIONS you can take, even during a lockdown, to move forward on your fitness goals! A Personal Trainer can provide at home options with minimal equipment that can have you moving forward on your goals TOMORROW! We'll create new actions for strength, cardio, and nutrition habits that are sustainable and designed to achieve your goals. I'm committed that 2021 is the year you discover yourself newly and get to live your best healthy life. By creating NEW ACTIONS, you won't even recognize yourself next December! Book your free consultation call at HealthyLivingWarrior.com to discover what's possible. #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #NewYearsResolution #NewYear #January #FreshStart #Goals #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #LGBT #LGBTQ #GayMuscle #MuscleCub #LGBTFitness #Opportunity #Results #JoinMe #2021 #WeightLoss #Healthy #Cardio #Flexibility #Strength #Resolution

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' receiving food, start digestion, and release the hormones that travel to your brain to indicate you are full. Many of us eat on autopilot (possibly while on our phones, or watching tv). Brining mindfulness to your eating will help you to slow down and allow the body to register that it's been fed, before you over-stuff. Things to practices include: a) putting your utensils down after every bite b) practice mindfulness by not watching TV or being on electronic devices while eating c) have conversations while eating d) use smaller plates and tall narrow cups - these options will prevent your portions from being too large. Always wait 15 minutes before getting another serving - which will allow your brain time to process how much food you've eaten Take on eating to 80% full as a habit to build this month. Set reminders for yourself before each meal. Focus on this habit while eating. Create a reward for yourself (no it's not a second serving) when you successfully execute your new habit during a meal (or for a whole day). #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #WarriorNutrition #EatClean #HealthyEating #Nutrition #Eat #WarriorWeight #WeightLoss #HealthyWeight #HealthyWeightLoss #WeightLossMotivation #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #LGBT #LGBTQ #GayMuscle #MuscleCub #LGBTFitness

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 the games you're out to play! Download your Warrior Personal Values word list in the full article posted on the Healthy Living Warrior Blog at HealthyLivingWarrior.com/Blog Happy Discovering! #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #LGBT #LGBTQ #GayMuscle #MuscleCub #LGBTFitness #WarriorsWhy #Goals #BigPicture #Focus #HeadUp #PersonalValues #Values #OverMyDeadBody #LiveLife #NonNegotiable

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? 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 sle...ep 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. 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. Sound Dampening - while you don't need complete silence to sleep, you do want to avoid or muffle out sharp, sudden, or loud noises that will disrupt your sleep cycles. Consider a fan, white noise machine, or soft foam ear plugs (depending on your environment) to muffle out any sounds that might disturb your slumber. Is It Getting Cool In Here? - to fall asleep faster, reach deeper levels of sleep, and stay asleep longer, your body must be cool and be able to regulate its temperature. This is best accomplished in a cooler room, with covers to help retain the natural heat radiated by the body. What's the recommended temperature range... 15 - 19 oC (60 - 67 oF). Discover Your Transition Plan - humans are designed to follow the daylight patterns for our sleep patterns. Make it easier to fall asleep by creating transition patterns to move from your busy, fully light days, to total darkness. Dim the lights in your house as you get closer to bed time, avoid using electronic devices that emit blue light (or use blue light blockers) in the final hours of the day, and take on relaxing activities in the hour leading up to your bed time (read a book, listen to music or a podcast, etc.) Schedule It - create a routine for yourself and stick to it. This helps you to be sure you're getting enough sleep, but also harnesses the your body's circadian rhythms. Get out into the sunlight each morning to help anchor your internal clock as well. Follow along for more Sleep Quality tips next week #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #WarriorWorkouts #GymMotivation #Exercise #Workout #Active #Sleep #Rest #LGBT #LGBTQ #GayMuscle #MuscleCub #LGBTFitness