Backcountry Sports Performance and Rehab

10+ year in the rehab/fitness industry and I’ve learned some things 👴🏼

Everything I know about rehab, fitness, and sports performance now, I got from years of experience working with athletes, clients and and patients that needed help optimizing their movement so they could live the best version of thier lives.
But one thing is very clear: there’s SO much misinformation out there about it.

Here are 5 things people don’t get about exercise (but should)🤔:

1️⃣ “Hacks” will never beat consistency and good habits: If it seems to good to be true… it probably isn’t true
“Hacks” will never beat consistency and good habits
2️⃣ Fitness doesn’t have to be fancy: Likes or comments doesn’t mean that you had a great workout… focus on what’s important ( your goals) and tune out the rest! 🙉

3️⃣ Exercise doesn’t have to be expensive: If you don’t have the financial resources for a fancy gym or decked out garage no worries! Sometimes getting creative and thinking outside the box can result in the best workouts

4️⃣Does moving a certain way make you happy? Great, keeping doing it! Consistency is 🔑 and doing something you enjoy is the best way to keep regular movement in your life

5️⃣Listen to your body! You can have the best coach and program in the world, but if you’re sleeping on your recovery you are working with both hands and a foot tied behind your back. Dont be afraid to take an extra rest day if you feel like you need it.

Interested in improving the efficiency of your training so you can send longer, harder, and faster outside? DM me the word ‘MOVE” to learn more about how I can help you turn dreams into goals, and goals into reality.
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Hey Everyone 👋🏼 My name is Dr Steven Cabrales, but please feel free to call me Steve.

I am an online based Physical Therapist and sports performance coach with a passion for the outdoors. Whether it’s climbing or snowboarding, hiking or biking Im probably into it or am looking to get in on it. I try to live by the motto “when was the last time you did something for the first time”? I am always looking to learn more and have new experiences!

I like to think it is this forever stoked mentality that has contributed to me meeting all sorts of amazing people while playing outside.

One funny thing Ive discovered is that when you tell people you’re a PT, they are very quick to divulge their bodily ailments and issues to you 😅

If I had a dollar for every person that asked for some hot tips while we shared a chair lift riding up for another lap…

As a matter of fact, I had this happened so many times that I eventually decided to make a business out of it!

I have spent the last four years providing rehabilitation services, performance training, and wellness coaching for the outdoor community, and look forward to many more years of it!

I have helped backpackers, skiers, climbers, mountain bikers and so many others live their lives to their fullest potential through holistic training and programming combined with compassionate care.

I like to say that whether you are a professional athlete, 100 years young, or anywhere in between I’ve got something for you ☺️

So drop me a follow if you’re so inclined, I’m stoked to meet you and maybe I’ll see you out on the trails in the future!

Forever Stoked,
Dr Steve Cabrales

Skin it to win it on Mount Saint Helens 🏂⛰❤️

A perfectly perfect day to get outside for another crack at Saint Helens! This was definitely a gear check tour for me, as I brought my new tent for an over nighter to break it in. This also meant playing with my backpack set up to fit everything. It ended up being some real training weight so I turned around short of the summit, but still a fantastic day! Nothing wrong with a blue bird day and some hard earned turns👌🏼🏂⛰

Looking to plan a tour this spring? Interested in mountain specific training programs so you can tackle bigger objectives more effectively? Hit the link in profile to schedule a free consultation today!
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New year year habits 🤔

It’s been a little while Instagram world! As some you might have noticed, I’ve been much less active recently; what with a 15 month year old at home and another full time job I haven’t been keeping up with this account as much as I’d like to.

That’s the beauty of a new year though; with it we have new opportunities to be the hero of our life story! Whatever that means for you, there’s no better day than the present to manifest your dreams and work toward making them a reality.

If you don’t quite know what that means for you yet no worries! We are here to listen and turn your health/fitness/outdoor aspirations into actionable goals and habits that will put you on the path to personal success and fulfillment.

For me, fulfillment and success comes in the form of a blue bird day tour on the Tilly Jane with views of not one, two, or even three mountains, but four majestic peaks all coming out to play this afternoon!

Interested in custom tailored care and individualized programs designed to help you reach your goals? Click the link in bio to book a free consultation today!
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30,000 feet of elevation gain by bday update
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Here’s where we stand at the end of August; I’m less than 1000 feet from reaching my goal of 30,000 feet before my 30th birthday! It’s been awesome working on this goal I set myself at the beginning of the the year, and I’ve had such a blast finding new adventures to help get me there. I’ve included some photos from memorable moments thus far, so many fun times here!

I still have almost 3 months until the big day so I think I’m going to update the goal/ make a fun contest out of it! Leave a comment or message me directly with how much elevation gain you think I’ll get by end of November. Closest submission will get some cool Backcountry Performance swag!

Interested in app based personalized training or rehab programming? Have a dream you’d like to make a reality? Click the link in bio to book a free consultation today!

Feeling the stoke and sharing the love 🙌🏼🙏🏼❤️

Hey folks, sorry I’ve been off social media the past few weeks. I’ve had some big life changes recently and things have been super busy so haven’t had the opportunity to post as regularly.

We’re back though! Wanted to set the tone with this gem of a text I got from a client today after she got back from a recent backpacking trip! This right here is why I do it: helping people live the best version of their lives and empowering them to be the hero of their life story! This clients goal was to get in shape and be prepared for the rigors of her backpacking trip with some ~10k feet of elevation gain over the course of her trek.

Not only did she accomplish this goal, she absolutely crushed it💪🏼!! She put in the hard, often unglamorous work, building her base week in and week out. As you can see from the photo attachment it was certainly all worth it for those views!!

Let’s take a moment to appreciate an individual having a dream, manifesting it into a tangible goal, and putting in the daily consistent efforts to make that goal a reality 🙌🏼🙌🏼

What dreams and goals would you like to make a reality? Hit the link in bio for a free consultation today and let’s make them happen!

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*t

Weekend climbing and camping trip ⛰🧗🏻❤️

Just got around to posting some of the photos I took from a recent climbing trip this past weekend! Rock was great, the vibe was relaxed, and fun was to be had all around! To sweeten things even more we had a full moon that made for quite a gorgeous night! Photos 3-6 were all taken at night ( you’re looking at a moon not a sun in those)!

Want to upgrade your climbing or training so you can send those projects you’ve been working on? Hit the link in profile to schedule a free consultation today!
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Be the hero of your life story
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At Backcountry Performance, we want you to be the hero of your life story. We want to empower you to live the best version of your life, whatever that means for you. We accomplish this by offering personalized, one-on-one services that puts you first, as it should be!

What sets us apart:
-One on one care with a Doctor of Physical Therapy/Certified Athletic Trainer/Certified Strength and Conditioning Coach.

-Completely individualized training/rehab programming designed around your specific and unique goals

-App based services allow for total freedom and convenience: get support whenever and wherever you need it!

-Real time performance tracking: Our cutting edge software tracks numerous performance metrics and allows you to stay focused on what’s important.

Interested in personalized training or rehab programming? Click the link in bio to book a free consultation today!

Backpacking around Silver Star Mountain ⛰
Just got back from a backpacking trip around Silver Star Mountain yesterday with and wow what an experience! Crazy that such a remote and beautifully area is accessible a mere 30 minutes from my own front door! Will definitely be returning now that we know where the good camping spots are ;). Making appearances at the summit of Silverstar were St. Helens, Rainer, Adams, Hood and Jefferson!

Interested in outdoor specific performance /rehab/wellness programs so you can tackle your goals more effectively? Hit the link in profile to schedule a free consultation today!
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Some grind and flow in Idaho 🚵🏻‍♂️❤️

Had the opportunity to check out the local trails yesterday in Pocatello ID w/ the brother-in-law! Couple miles up Scout Mountain was rewarded with some glorious and flowy downhills! Rental bike ride like a dream, might be making the switch to full suspension here soon we shall see ;)

Self Reflection: A tool on the belt of mindfulness and self mastery 🧘🏼‍♀️❤️🤔

Self reflection is an incredibly potent tool we all posses. It allows us to analyze and assess not just our actions from the day, but also our own internal relationship with the Self. We can be our own biggest fan, or our most toxic critic.

With practice, we can get better at analyzing the tone of our inner voice, or how we think of ourselves. Does that voice sounds warm and supporting, like a good friend encouraging you to push yourself, or is it jaded and cynical, egging you on into further anger/depression/despair?

At the end of the day YOU are the one who decides what that internal conversation will sound like. If we aren’t checking in with ourselves frequently, we are setting ourselves up to be influenced and directed by external sources (which rarely have your best interests in mind). The more awareness you posses of the Self, the more you will be able to shape your perspective, life, and reality as you see fit.

Interested in mindfulness training, wellness coaching or rehabilitation/sports performance services? Click the link in bio to schedule a free consultation today!
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Today’s a gift 🎁 how will you choose to spend it?

Each day when we wake up, we have been blessed with an additional 24 hours to do with as we see fit. We can spend this working, taking care of ourselves or families, or pursuing our passions and goals.

This time is our most valuable resource and the possibilities that we can do with it are limitless. So instead of focusing our attention on yesterdays problems or tomorrow’s challenges, let us focus on today and live in that moment. Do the little things well, develop good habits, and try each day to savor the simple fact that today is yours, to be used as you best see fit.

Interested in wellness coaching, sports performance training or rehabilitation services? Click the link in bio to schedule a free consultation today!
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Let us be your roadmap to success! 🗺🧭

At Backcountry Performance, we realize that life doesn’t come with a detailed map for success, however you choose to define that. All too often, it’s easy to get bogged down with the sheer volume of information out there, and in trying to come up with a plan you’re lost before you’ve even started!

Think of Backcountry Performance as that perfect map that you’ve been looking for to guide you in your endeavors. Like every great map, it should be highly detailed and specific to your individual objective. We pride ourselves in working closely with individuals so that together we can create the ideal plan to get you where you want to be!

Interested in custom tailored care and individualized programs designed to help you reach your goals? Click the link in bio to book a free consultation today!
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Mount St Helens Tour Round Two ⛰🌦🎿

Was able to snag a permit yesterday for a spring tour on St. Helens! Climbers bivvy was still closed so we attempted the Swift creek Worm flows winter route. Wasn’t able to tag the summit due to high winds and poor visibility about half way up the climb, however (of course) things cleared up as we were making our transition for the way down. Our efforts were rewarded with sunny powder turns and good vibes all around! Such a wonderful experience and so lucky to have this gorgeous peak right in our back yard! for bringing the stoke and an extra pillow, literally saving my neck 😅

Backcountry Sports Performance and Rehab updated their phone number.

At Backcountry Performance, every day is Earth Day 🌎❤️🙏🏼

We are excited to announce that Backcountry Performance is now a proud member of 1% for the Planet! Through this partnership, we pledge to donate 1% of annual sales to local and national non profits to ensure that generations to come will be able to enjoy our amazing planet.

Rest easy knowing that your Backcountry Performance membership is actively contributing to conservation efforts in order to ensure the health and vitality of our planet for the generations ahead.

Interested in rehab, sports performance training, or wellness coaching that actively contributes to conservation efforts? Click the link in bio to schedule a free consultation today!
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Spring into action and enjoy 25% off 🌱☀️🚵🏼‍♀️

Spring is finally here folks! That means it’s time to dust off the gear that’s been hibernating all winter and get outside! Whether that means giving your mountain bike some attention, or pulling on hiking boots to hit the trails, now is the time to get out and enjoy the sunny days!

To make things even sweeter, we are now offering 25% off of monthly memberships for the first five people who sign up! Maybe this is the year you start training for bigger objectives, or finally enter that race or marathon you’ve been thinking about. Whatever your reason, we’re here to help. Hit the link in bio to schedule a free consultation today!
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Stormy spring tours and super sized stoke 🤙🏼

Finally got the new splitboard setup on a short tour over the weekend at ! A big storm rolled through and brought fierce winds as I neared the summit, but thankfully I was able to skin my way to the top, transition and ride down before things got too nasty! This was a perfect opportunity to dial in the gear and build that aerobic base as I begin my formal periodized training in anticipation of bigger objectives next year.
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Want to plan a tour together this spring? Interested in mountain specific training programs so you can tackle bigger objectives more effectively? Hit the link in profile to schedule a free consultation today!
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*t4Climate

New blog post up on our website!
Go give it a read if you’re inclined ☺️

“We at Backcountry Performance pledge to create relationships that foster the continued growth and preservation of our beloved planet. In the following weeks and months, you can look forward to new relationships we are forging, both big and small, to uphold our values of environmental sustainability and preservation, so that generations down the road will have the opportunity to love, play and explore the natural wonders of our home”

A quick look at capacity, load, and injury 🧐💪🏼🙌🏼

These days, it’s is easy to get lost in the convoluted world of rehab and performance training. Do you lift more or less? Round your back during squats or keep it rigid? Maintain “better posture” or a position of comfort? News flash: your body and the cells that make it up are VERSATILE and RESILIENT!! Variability is the name of the game; the more we move, in a multitude of different manners, the more robust our cells will be to tackle the forces life throws at us. Given enough time and proper training your cells can handle just about anything!

At the end of the day, the only language cells speak is force, and the formula for how that force is interpreted is rather simple. When an injury occurs, the force exerted on a particular region of our body is greater than the capacity of the cells at that time. Injury is the end result of a cells inability to absorb force.

To prevent injury, we must improve the capacity of our cells so that they can absorb and produce more force. There are a virtually endless number of ways to do this, all dependent on ones unique biopsychosocial situation and individual goals.

Interested in upping your body’s capacity to prevent injury? Looking to bulletproof your joints or develop hearty, resilient tendons and muscles? Click the link in bio to schedule a free consultation with us today!

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