Deep Roots Athletics

Yesterday DeepRoots Athletics held their FIRST EVER seminar on the nervous system and how it impacts your life and your training. We discussed all things behaviour, your system, what your body could be telling you, and how to listen to your body to live a more fulfilling life.

Stay tuned for upcoming seminars!

Are you looking to improve your training or learn more about WHY fitness impacts our mental health. Register for our in-person seminar run by our coach Jonathan Adams! Check out the poster for more details and if any of the topics resonate with you or someone you know, register now for an early bird special!

Email or call for more details and to register!

Introducing Deep Roots Athletics Functional Autism Training Clinic!! Coach Jono has been certified by the University of Indiana in Functional Training for Autism.

If you, or someone you know has been wondering about how to better manage the "unwanted behaviours" that come with having autism, feel free to reach out to us for a free initial assessment!

Bare the highest responsibility
Be it your fitness, work, life, or relationships, you want change, be responsible for the work needed to create that change.

No one can do it for you

Deep Roots Athletics updated their website address.

🏋️‍♂️ʍօʋɛʍɛռȶ ʍօռɖǟʏֆ

Come join the deep roots athletics team every Monday night at 7pm for a group session!

Come learn about:
Tension over position
Movement patterns/ movement correction
Human states (flow/fight/flight/freeze)
Strength and conditioning

We come at it from a different perspective, it’s a personalizing and not systematizing, it’s a group but it’s also about the individual.

Dm us for more details !
All the love, Deep Roots Athletics

Ever wondered why training makes you “feel” better? Or sometimes on the other end feel even worse?
Ever heard that its a chemical release of endorphins during exercise that gives you that good feeling? As much as that is true like everything in the world it’s actually not that simple at all.

What no one talks about is state, what state is the body in, what state is the mind in, how do we get them on the same page, and can we change our behaviour/state depending on what we’d like to happen? The long and short of that is Yes, it’s complicated, but it’s doable.

Is your stress capacity low? Do you struggle with anxiety or depression (freeze)? Did you know there’s different types of depression and anxiety and do you understand what gets you there? Did you also know that these aren’t mental disorders (for most of the populous) and they are changeable states of the human condition.

Understand it’s more than just training, it’s coaching that focuses on the marriage of the mind and body which is strengthened through human movement and training.

If you want to know more, get at us, we have a protocol that can help deal with these states.

“If the only tool you have is a hammer 🔨 then everything will look like a nail.”

Although this tool debuted in the late 70’s and it’s been long forgotten, we find it is one of the most useful tools for bringing awareness to the pecs.

The pec stick is definitely not a hammer, it shows our clients how to create tension through the internal torque chain (glutes, obliques, teres major, short head bicep) and mainly the pec major.

Different tools do different things, use them to either identify strengths or weaknesses, use them wisely.

If you can’t feel your pecs, and your shoulders aren’t happy, you may have a pec issue (obviously it’s not that simple). The point here is, try the pec stick and get a wicked pump to bring awareness and energy back to that pec major.

Happy Monday everyone! 😃
Us at Deep Roots Athletics are growing our community here in White Rock/South Surrey!

If you are someone looking to:
•Work on their strength & conditioning
•Move with more efficiency
•Train based on how you FEEL (anxiety, depression)
•Explore new ways of training (we use tools such as sandbags and yolks as well as barbells & resistance bands)
•Gain confidence and knowledge with phyical activity.

Then we would love to chat about your goals!

We offer 1 on 1 training sessions, Couple/Pair Sessions and Group Sessions! We want to help you find and/or grow your love for personal health and wellness!

Check out our page too!

Email: [email protected]

𝗛𝗲𝗿𝗲’𝘀 𝗮 𝗳𝗲𝘄 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻𝘀 𝘁𝗼 𝗮𝘀𝗸 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳:

•Do you have issues with energy during the day?
•Do you crash mid day?
•Do you find yourself procrastinating a lot with any task big or small?

As long as your sleep and nutrition is in order and there isn’t any underlying conditions it isn’t normal to be having that mid day “crash”.

At Deeproots Athletics we view human movement acts as the bridge for the mind and the body to come together as one. The issues with energy may not be sleep or food, it actually might be the disconnection between the mind and the body. We have been playing with a idea called Q-1 and its impacts on regulating energy.

Q-1 (Quit minus One) is a training protocol where we find the personal level of work where your body tells you to quit… and we work just under that level for a consistent amount of time. Its a form of exposure therapy that presents a consistent level of stress and allows us to work (fight/hunt) without being overwhelmed. It’s a way to make every minute of a workout a small victory and help us train at the energy level our environment/workout is actually asking of us. Example, give me an energy amount of 6/10 NOT a 3/10 or 9/10 on the effort scale.
This also gives our sense of self the opposite effect of failure. We have learned self control within the workout, and without sucombing to failure we can live increase out capacity to fight without fleeing (flighting) the workout. If you suffer from procrastination, this means you are spending far too much energy towards your brain (higher thought processes) thus thinking about them more than actually doing the tasks. Regardless, this can help your training, running errands, and productivity at your job or home tasks, we can now be more productive because we haven't crashed, and we are applying the correct amount of energy for the task.

Give it a try:
10 minutes on a bike (stairmaster, rower etc)
And use a measurement RPM, or watts, and hold a number that you feel is difficult (don’t sandbag it).

*examples in the comments*

𝖂𝖊 𝖙𝖗𝖆𝖎𝖓 𝖉𝖎𝖋𝖋𝖊𝖗𝖊𝖓𝖙, 𝖜𝖍𝖎𝖈𝖍 𝖆𝖑𝖘𝖔 𝖒𝖊𝖆𝖓𝖘 𝖜𝖊 𝖍𝖆𝖛𝖊 𝖙𝖔 𝖗𝖊𝖈𝖔𝖛𝖊𝖗 𝖉𝖎𝖋𝖋𝖊𝖗𝖊𝖓𝖙 𝖆𝖘 𝖜𝖊𝖑𝖑!🙃

How can we make fitness a priority today if we are too tired and sore from the workout of yesterday?! While we here at Deep Root believe in rest days this doesn’t mean you have to do nothing! Incorporating mobility, stretching and walking into your routine can be a game changer for those who want to feel better and have better future training sessions! 💪🏽

And while we love that our clients and athletes practice a lot of mobility at home there are some things that can be done in the gym with a trainer to truly maximize our results! Here’s one of our favourite tools…

Body Tempering Rollers:
These weighted cylinders (think foam roller on the juice) are a form of soft tissue mobilization that are rolled over muscles and some tendons to help ease muscle adhesions (the knots or clusters you feel in tight muscles) when muscles are clustered in this fashion they are unable to contract properly and ultimately do not receive proper blood flow. These Body Tempering Rollers help “massage” the area and help ease tightness with increased pressure due to the weight.

These cylinders have a larger surface area then most massage guns (or masseuse hands), while also having a lot more weight to bare behind the pressure points. This can sometimes be painful and a more intense experience than you would from a traditional foam roller or massage. However using these with a coach that understands the body and can help find the right intensity for you while simultaneously allowing you and your body to feel better and ready for what the next session has to offer! 🔥

Ps- The Blue Cylinder is 50lbs and the Red Cylinder is 100 lbs!!!

❤️💪VALENTINES GIVEAWAY!💪❤️

We are wanting to share our love of fitness with all of you this Valentine’s Day! So we are doing a giveaway with our BRAND NEW SHIRTS! It’s easy to enter!

To enter the give away:
•Follow us at Deep Roots Athletics

•Like this post

•Tag a friend (each tag is one entry)

⭐️BONUS ENTRYS⭐️
•Share this post to your story’s (don’t forget to tag us)

•like this post on our Instagram!

And that’s it! Good luck to all! We will pick the winner Monday, February 14th 2022

❤️Happy Valentine’s Day!!❤️

Core, core, core 6️⃣📦

More often than not if you enter a gym you will hear about 4 thousand different ways someone coaching how to “use your core.” Things such as “brace your core”, “push into you stomach/navel”, “pull your ribs down”, “hbare down” and many more.

But what does it actually mean? and more importantly what’s the purpose? What these verbal cues are intended to do is bring awareness to the anterior part of your midsection that consist of muscles such as the transverse abdominis, internal/external obliques most famous re**us abdominis (the “6 pack”).
So what’s the purpose, well thats a long complex answer, but we can land with two take aways. First it’s designed to create a stable structure within the midline of the body by simultaneously working with the major posterior part of the support system the lumbar erectors and erector spinae. Secondly When both the anterior and posterior engage they create a sandwich like effect on the spine to protect any lets say unwanted movement within the spine while under load.

So why so much emphasis here. Well some of the strongest systems radiate from the inside out, in this case the core, out towards the extremities (arms & legs). If the middle (core) is not stable, it is hard for anything outside of that to be stable as well.

A take away. Find different ways to use different parts of your core. Don’t just do sit ups (re**us abdominis), go put a kettlebell under you navel and push against it (low abs), carry things on one side (internal/external obliques) and go carry a heavy ass sandbag (transverse abdominis). Go connect with your core, understand what that means for you, create tension and pressure and see how you can create a stronger structure from the midline outwards.

𝙰𝚛𝚎 𝚢𝚘𝚞𝚛 𝚊𝚌𝚝𝚒𝚘𝚗𝚜 𝚊𝚕𝚒𝚐𝚗𝚎𝚍 𝚠𝚒𝚝𝚑 𝚢𝚘𝚞𝚛 𝚐𝚘𝚊𝚕𝚜?✊🏼💪🏽

Training with a coach isn’t just for movement correction and exercise guidance. We are here to be a team, to help you crush those goals! Deep Roots is a community and in this community we raise each other up, we fight for one another and we do things that were once just ideas, and we do them together!

No goal is too small,
No dream is too big,
No barrier too heavy.

Let’s manifest greatness together, all we need is you!

It's now easier to email Deep Roots Athletics

Deep Roots Athletics updated their business hours.

No magic pill 🚫 🪄💊

We are not your magic pill. We aren’t here to tell you what to eat, how to eat, when to sleep, when to drink, what to drink or not to, and we certainly aren’t here to tell you what’s good or bad, because the world does not function that way. We are not here to fix you, we are actually here to identify the specific problems that you have, help guide, and give you tools to assist YOU in fixing the problem and improve your fitness and quality of life.

A quote I have really been leaning into as a coach, “If you don’t think having back pain (insert any pain or issue here) is a problem, then I can’t help you.”
If you are not willing to put in the work that is necessary to help yourself, we certainly can’t do that for you.

Here is Jarrett doing what we call false grip rope pulls. Keeping awareness on the grip is key to keeping tension in the hand, forearm, short head of the bicep, pec and teres major. This is sometimes the type of intentional work that must be done to keep the body healthy and functioning properly.

From our standpoint we have never believed in the term “personal trainer” as a fitting description of what we do.

We are coaches here at deeprootsathletics. We aren’t here to train you necessarily, were here to guide you through the act of physical movement, we aren’t the train taking you to your destination, were just the railroads that guide you there. What some people don’t realize is that only you can move that train forwards, not us.

Far too often people are just given programs to use for their training, some tailored specifically to them, some not, regardless, in our eyes there’s actually nothing personal about a program. Whats personal to us is who the client is, their true WHY, how they feel inside and outside of the gym, what is their driving force towards fitness, and how can we get them to express their most authentic selves through movement.

Learning is key, not memorizing. Learning puts the client in the driver seat of what is happening, while memorizing is understanding someone else’s idea of what something should be. As a coach we guide you through what it is you’re doing, why you’re doing it, and at the same time we want YOU to be as actively engaged in the process. It isn’t about just doing a movement, its about understanding the learning that behind it all, how well it can be done, and what it FEELS and means to you and your body.

Sandbags 🏝👜 or Barbells 📊🔔

We often get asked, why do you guys use sandbags so much. Well the simplest response to this is why a barbell?

There are multiple benefits to both, however, in our eyes, the sandbag is far more difficult to handle and its reflective of real life in the sense that its not perfectly shaped, the load can’t always be within your centre of mass, and easily highlights compensations at heavy loads.

The very first barbells have been around since the 1800’s, however the barbells we commonly know and love today didn’t come around until the 1920’s. This is a far newer revolution in being able to manipulate weight. However, we have been lifting stones, logs, and odd imperfect objects since the beginning of time. This doesn’t mean that barbells are inferior to sandbags, they have great value in the world of strength and power.

Our question to you is, if training is designed to be difficult, in order to promote growth, then why turn a blind eye to the simple and dusty sandbag in the corner? We say, put the barbell down for one session, and go pick up a heavy sandbag, squat it, press it, deadlift it, throw it, and carry it. There’s hidden strength in there just waiting to be unlocked within yourself.

𝘏𝘰𝘸 𝘥𝘰 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶’𝘳𝘦 𝘳𝘦𝘢𝘥𝘺 𝘵𝘰 𝘮𝘰𝘷𝘦 𝘶𝘱 𝘺𝘰𝘶𝘳 𝘱𝘺𝘳𝘢𝘮𝘪𝘥? ⬆️🛕

Last week we touched on the Main pyramid and how it is applied to movement. We’d like to explain how you can progress through this pyramid using the bench press (pushing), and what to look for when applying these ideas to different movements.

Movement pattern: As illustrated in the photo we get clients that have minimal gym experience to start with the tricep sled push because it simulates the bench press (pushing movement). It also allows us to focus on the movement pattern itself and not let the lack of skill and stability disrupt learning. Heres how you know when to graduate into torque. When the client can perform the movement with proper form, increased load, and the FEELING of activating the appropriate muscles (AKA torque chains).

Torque: We use the pec stick to increase our ability to create torque, using an isometric (static) hold is an extremely effective way to connect with a muscle. When a client can produce and repeat the right torque (tension) in the correct muscle groups we will then get them to do it with an exercise that requires movement of the joints.

Mobility: We do the DB bench press because it prepares you to take on the higher skilled bench press movement without sacrificing torque or the movement pattern while simultaneously moving through the same range as the bench press. Heres how you know you’ve put it all together. You can move through the appropriate range of motion and keep the movement pattern and torque chains through out.

The main pyramid is built in a way that allows you to not only move correctly in the right positions, but more importantly create tension within those positions. Without tension in the in muscles you’re structure than becomes compromised, leading to compensating muscle groups, poor mobility, poor posture, and commonly joint pain.

𝗦𝗼𝗺𝗲𝘁𝗶𝗺𝗲𝘀 𝘄𝗲 𝗴𝗲𝘁 𝗹𝗼𝘀𝘁 𝗶𝗻 𝘁𝗵𝗲 𝘀𝗲𝘁𝘀 𝗮𝗻𝗱 𝗿𝗲𝗽𝘀 𝗮𝗻𝗱 𝗹𝗼𝘀𝗲 𝗼𝘂𝘁 𝗼𝗻 𝘄𝗵𝗮𝘁 𝘄𝗲 𝗿𝗲𝗮𝗹𝗹𝘆 𝗺𝗮𝘁𝘁𝗲𝗿𝘀, 𝗧𝗼𝗿𝗾𝘂𝗲!

With intense training for time and reps we sometimes forget what a workout is supposed to feel like, when doing a chest workout are you creating torque? Are you really using your pecs? Or are you just pushing? These are questions we need to slow down and look at! Once you learn how to create torque you have created a larger foundation to grow upon and become even stronger!

“Torque is a How. It defines which tension you are creating and ultimately it is what matters most. It will define movement patterns (correct or incorrect), explosiveness to isometric, all the way to the Nervous Systems.”
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𝔹𝕦𝕚𝕝𝕕𝕚𝕟𝕘 ℙ𝕪𝕣𝕒𝕞𝕚𝕕𝕤𝕀 🛠🛕

Here at Deep Roots Athletics we believe in the principal that a pyramid is one of the most structurally sound designs you can find in the world (just like an arch)

“Your pyramid will only be as tall as it is wide”
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This means that if you don’t have a good wide base, you will have a very short unstable pyramid. Create a proper pyramid by cleaning up movement patterns, applying torque, and working towards better mobility within movements (especially compound ones).

Treat your body as if it were a pyramid, build a wide base so YOU as an individual can reach greater heights.

•The pyramid shown is the “main pyramid” developed by to help promote healthy strong movement within the body.

Interested In learning more about building a strong base to help better your body and life? Shoot us a message!l to get started!