ABTRU fitness and nutrition

12/04/2024

I've made a big come back on my deadlifts over the past couple years. Through mobility training, practicing the skill and staying consistent, I am going for a PR next week of 515 #!. I am stoked!
My goal was to do 500 by new years and it looks like I will beat that. If 515 goes well, I will attempt 525 the week after!
Chasing strength is fun! Focusing on aesthetics is lame!

Learn the essentials of deadlifting, from proper form to key variations, and discover why this powerful exercise should be a staple in your fitness routine.

12/04/2024

12/03/2024

🏋️‍♂️ Boost Your Joint Health with Proper Exercise Programming! 🏋️‍♀️

Did you know that proper exercise programming can actually benefit your joints? It's a common misconception that lifting heavy weights can harm our joints, but when done correctly, it can be incredibly beneficial!

🔹 Strengthen and Stabilize: Lifting weights with proper form strengthens the muscles around your joints, providing better support and stability.

🔹 Increased Mobility: Regular exercise helps maintain and improve joint mobility, keeping you agile and flexible.

🔹 Reduced Joint Pain: With the right programming, exercise can reduce joint pain by enhancing muscle strength and joint function.

Remember, the key is to use proper techniques, appropriate weights, and a well-structured exercise program. Always listen to your body and consult a professional if you're unsure.

Let’s lift smart and keep our joints happy! 💪✨

12/03/2024

🎄✨ Holiday Season Tip: Prioritize Protein & Feel Great! ✨🎄

Hey everybody,

The festive season is upon us, and with it comes an abundance of delicious meals and treats. This year, let's prioritize our health and well-being without missing out on the fun!

💪 Protein First: Before diving into all the holiday goodies, make sure to fill your plate with protein-rich foods like turkey, chicken, beans, and nuts. Protein helps keep you fuller longer and balances blood sugar levels.

🥦 Enjoy in Moderation: Savor each bite, but listen to your body. You don’t have to stuff yourself to have a good time. Enjoy the flavors and festivities in a balanced way.

Remember, the holidays are about making joyful memories with loved ones, not about overindulging. Let's make this holiday season a healthy and happy one! 🎉

For more information, or if you are ready to dial your diet in, please message me!

Stay well, and happy holidays! 🎅🤶🎁

11/30/2024

Stoicism is built around the foundational idea that we can’t control the world around us, but we can control how we respond to it.

The Stoic reminds themselves that in life, there are things we have absolutely no control over, there are things we have partial control over, and there are things we have complete control over.

The only way we can have peace in our lives is to accept this, let go of what we can’t control, and then focus on that which we do control.

“The chief task in life is simply this,” Epictetus famously stated, “to identify and separate matters so that I can say clearly to myself which are externals not under my control, and which have to do with the choices I actually control.“

We can’t control the world around us, external events, other people, nature, our genetics, or the past. To try to, or to worry about any of these things is pointless, and only makes life more difficult. It’s in our constant attempt to try to control these things that we end up suffering.

11/30/2024

Here🎄✨ Here's a brilliant tip to transform your holiday season: use this time to reverse diet and supercharge your metabolism! Not only can this help reduce anxiety around holiday meals and events, but it also sets you up for success in burning body fat in the new year. Intrigued? Let's chat! Message me for more details.

11/30/2024

I often hear people express their fear of working out due to the risk of injury. While it's true that improper techniques can lead to injuries, the right approach can significantly reduce these risks. By incorporating mobility exercises, maintaining a balanced diet, and following a well-structured exercise program, we can not only minimize the chances of injury but also enhance your resilience to everyday challenges.

Can people get hurt while lifting weights?

Of course they can.

Does this mean that lifting weights is inherently any more dangerous than other activities, sports, or exercises?

No.

In fact, when looking at injury rates across different sports, those involving lifting weights have some of the lowest!

Here are the injury rates per 1000 hours of participation in the following activities/sports:

- Bodybuilding: 0.24-1
- Crossfit: 0.27
- Powerlifting: 2.4-3.3
- Football/Soccer: 8.7
- Basketball: 18.3

Injury with exercise occurs when you push too hard beyond your current ability level

This can happen with ANY exercise or athletic endeavor

Typically, the people who tell you that liftings weights is “dangerous” are those who don’t actually lift weights and aren’t aware of the data that shows that it’s actually not that dangerous

They just assume it is because it logically makes sense to them due to their own biases

If you perform weight lifting exercises at a load that is challenging but that you can control, perform it at a reasonable volume, progress gradually, and manage your recovery (sleep, diet, stress, etc), your risk of injury will remain very low and you can be confident that you can reap the benefits that come with it!

On the flip side, being sedentary and avoiding resistance training is not only one of the worst things you can do for your overall health, but can contribute to increased pain sensitivity as well as increased risk of injury in life/sport

Being weak is far more dangerous than getting strong

So please don’t listen to those who tell you that you should avoid lifting weights because it’s “dangerous”

They don’t know what they’re talking about

📚 References:
PMID: 27328853
PMID: 30370310
PMID: 27707741
PMID: 11548919
PMID: 35360881

04/23/2024

Beautiful trip out to albas falls today! Pictures don't do it any justice! Takes about an hour and a half to get to from chase, or 2 hours from kamloops. Camping available!

04/22/2024

Went out to albas falls today, pictures can't not show the beauty of this place! 1.5 from chase, 2 hours from kamloops. The train can get slippery in spot and a few steep sections but overall a fun hike!