Cristian Tabacaru PT

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New video is LIVE ! ✈️

HOW TO BUILD YOUR BACK + DELTS WORKOUT Are your back and rear delts lagging behind? Don't worry, I've got you covered! In this must-watch video, I'll share with you the best training techniques to...

Fear ? Stress ? Don’t know how to start in the gym ?
I got you 👇

How to start your fitness journey Everybody struggles, especially when going in unknown territory but this video will make it more easier.

Proud to announce my YouTube channel with a first video about oats. Enjoy !

Oats Uncover the power of oats. 🥣Learn about weight loss and a wealth of health benefits. From supporting heart health to aiding digestion, oats have you covere...

Almond Butter: A Nutritious Choice

When it comes to nut butter, both almond and peanut versions have their place in a healthy diet. However, almond butter can be considered a more premium option for several reasons:

1️⃣ **Rich in Vitamin E**: Almond butter typically contains more Vitamin E than peanut butter, a powerful antioxidant that supports skin health.

2️⃣ **Higher Calcium Content**: Almonds are known for their higher calcium content, beneficial for maintaining strong bones and teeth.

3️⃣ **Packed with Antioxidants**: Almonds contain antioxidants, such as Vitamin E, that help fight oxidative stress, reducing damage to cells and combating aging.

4️⃣ **Lower Saturated Fat**: Almond butter often contains less saturated fat than peanut butter, which can be better for managing cholesterol levels.

5️⃣ **More Fiber**: Almond butter generally offers more fiber per serving, aiding in digestion and contributing to a feeling of fullness, which can help with weight management.

6️⃣ **Taste and Texture**: Many find the flavor and texture of almond butter to be more appealing, with a more nuanced and rich taste.

While almond butter tends to be more expensive, its unique nutritional profile and taste may justify the price for those looking to enhance their dietary choices. It serves as an excellent alternative for those with peanut allergies and can be used in similar culinary applications. As with all food choices, moderation and balance are key. Exploring different nut butters and finding what fits your preferences and nutritional needs is a delicious journey in mindful eating.

It seems that fish is disappearing from our plates, yet it's a nutritional treasure trove that many of us are missing out on. Here's why we should reintroduce fish into our diets:

1️⃣ **Omega-3s:** Support brain and heart health.
2️⃣ **High Protein:** Aid in muscle growth and repair.
3️⃣ **Essential Vitamins:** Including B12 & D for overall wellness.
4️⃣ **Bone Health:** Rich in minerals like calcium.
5️⃣ **Eye Health:** Improve vision with Vitamin A.
6️⃣ **Thyroid Function:** A great source of iodine.

Despite these incredible benefits, fish is often overlooked or consciously eliminated from diets. Whether it's due to misconceptions, dietary choices, or simply personal preference, this nutritious food source is not being consumed enough.

Including fish in our meals is not only a journey into diverse flavors and textures but also an investment in our overall health. By embracing seafood, we can take advantage of these nutritional benefits and enjoy a tasty and satisfying addition to our meals.

Salad is more than just a simple side dish; it's a nutritional powerhouse that can have substantial benefits for your body. Comprising a mix of fresh vegetables, fruits, lean proteins, and healthy fats, a well-balanced salad can be a delightful and wholesome part of any meal.

1. **Rich in Nutrients:** Salads typically include ingredients like lettuce, tomatoes, cucumbers, and more, which are packed with vitamins, minerals, and antioxidants. These vital nutrients support overall health and can aid in preventing various diseases.

2. **Weight Management:** The high fiber content in salads helps you feel full longer, reducing the temptation to snack on unhealthy foods. With fewer calories and lower fat content, salads can be an essential part of a weight loss strategy.

3. **Improves Digestion:** The fiber in salads aids in digestion by promoting healthy bowel movements. It can also foster a healthy gut microbiome, further enhancing digestive health.

4. **Boosts Heart Health:** Including ingredients like nuts, avocados, and olive oil in your salad can provide healthy fats that help in reducing bad cholesterol levels, thereby promoting heart health.

5. **Enhances Skin Health:** The antioxidants in many salad ingredients, such as vitamins A, C, and E, contribute to healthy, glowing skin by protecting it from damage and supporting cell regeneration.

6. **Versatility:** Salads can be tailored to individual taste preferences and dietary needs. Whether you are a meat-lover or a vegan, there's a salad recipe to fit your palate, making it an adaptable part of any diet.

7. **Sustainability:** By incorporating locally sourced and seasonal vegetables, salads can also be an environmentally friendly option.

In summary, enjoying a salad is not just a delightful culinary experience, but it also serves as an essential part of a healthy lifestyle. By including a variety of nutrient-dense ingredients, salads can contribute to weight management, improved digestion, heart health, and more, making them an ideal choice for anyone looking to enhance their overall well-being.🥗

Hate or love them ? 🫶

Some of the things are very clear what to do, still we as humans we find it hard to keep simple things in check. If you try, congratulations, your effort will pay off. ✊

Most of them believe, they make “gainz” 😵‍💫

If you don’t like doing abs, at least do some vacuums everyday.

Start by leaning over a table or a chair, if stability is not great doing it while you’re standing.

Sweet potatoes fries are life. 🫶

Just make them at home in your air fryer with some olive oil, salt, pepper, paprika and life is magical. 🦄

Speaks for it self here.

Exception : if you have a kidney condition or disease your doctor maybe lower your protein intake.

More protein = more life 🥩

It’s easy to bring yourself down and start overthinking on what or how to do stuff in the gym.

All you need to do is get your nice sports attire, get it on you, the nicest trainers as well, a bottle with water and step out of your door.

The rest, it’s just basic. For example:

- warmup on a cardio machine for 10 minutes

- try a machine for every muscle

- do at least 2 sets per body part hitting some high reps

- at the end, get back on the cardio machine for 20 minutes and afterwards stretch

… and that’s it 🤯

Besides this, Sunday is a reflection day as well. I want to take a moment a thank you for those who take their time to read my post, watch the reels and hit that like button. Even if on a post is only 1 like, I’m grateful that maybe someone learned something new. Thank you for your support 🫶

Don’t skip your carbs. ☺️

Cheat code to become close to superhuman. 👇

Finding the good light to pose and you come to realise that commercial gyms are not ideal 💀

The online dogma in fitness is that you have to be in best shape possible all the time, striations on all muscles and of course the 6 pack should on all time. 🤡

Sadly, many people fall to believe that is what fitness means and they just overkill fad diets, ego lifting, to get exactly like the “influencer” or like their movie stars.

Being skinny or being bulky, doesn’t mean that you are not fit ‼️

Being fit means, you feel great in your skin at all times, your workouts improve day by day, technique improves every repetition, your diet provides nutrients to replenish energy and build muscle, your sleep is better, mental health is clearer and emotionally in peace. That is what fitness means. 🫶

LIght weight or heavy weight ?

It’s the most common question that comes in everyone’s mind when they start going in the gym. The answer will be subjective from person to person you ask and the real answer is … somewhere in between it’s the sweet spot.

Using light weight will benefit your form when you start your journey in the gym and will make you understand how tension is created for your muscles. Light weight is often use to build endurance where your sets are high in reps BUT in those reps hypertrophy also is achieved.

As you progress and understand the form, how to move on the muscle you will start using some heavier weights but often the EGO comes front and most people just load with stupid amount of weight and the form has gone down the toilet. Be careful when your ego lifting kicks in, is not very useful.

Progress slowly, those small plates of 1.25 or 1.20 are your best friend in the gym when it comes to progress, be accurate with your form and lastly don’t forget to have fun. 🏋️

For the first post of this page, I want to say a huge THANK YOU to everyone who liked and started following this page. Just this little support of just liking and following the page because of you, it came to life. Again, thank you.

On a second note, my goal through this page is to educate, encourage, debunk mythical conceptions, show reality of how fitness and nutrition can improve your life overall. There are to many “influencers” that influence nonsense in this area, on how to eat, to train, to take stupid supplements and sadly a lot of people fall under the impression that it will work for them as it worked for the so called “influencer”.

Never thought to start something like this but there to much stupid influence from this people that do a lot of damage not just in your pocket but to your body, relationships and state of being yourself.

Therefore, WELCOME TO REALITY. Here will be said the REALITY of how to move, feed and grow your body, self-confidence, mood overall, mental health awareness and be a better YOU.

Last but not least, on the page you will find a Sign Up button which will take you to a questionnaire so we can start working together on YOU. Please note, you must be signed in your Google account so you can complete the form.

Any questions and enquiries please message me without hesitation.

Also, please use the comment section and let me know what you want see or talk about. 🙏