Chalk Up, 713 Krosno Boulevard Unit 3, Pickering, ON (2026)

05/26/2026

Regardless of your stance on foam rolling / self myofascial release, the fact remains we’re eliciting a response from your 𝗻𝗲𝗿𝘃𝗼𝘂𝘀 𝘀𝘆𝘀𝘁𝗲𝗺 that allows your body relax and access more range of motion shortly after. This is the switch from your sympathetic nervous system (fight or flight) to the parasympathetic (rest and digest) state.

This is incredibly useful in doses 𝗯𝗲𝗳𝗼𝗿𝗲 or 𝗮𝗳𝘁𝗲𝗿 a training session. Allowing you to train and strengthen previous range of motions that you couldn’t reach.

To get the 𝗺𝗼𝘀𝘁 𝗯𝗮𝗻𝗴 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗯𝘂𝗰𝗸 add some movement to access/improve range of motion in a shorter amount of time (just don’t be weird about it)

Pair this with mobility and proper training plan; you now have the 𝘁𝗼𝗼𝗹𝘀 to keep yourself more mobile, strong with less chance of being injured.

This is going to be way more beneficial than just 𝗺𝗶𝗻𝗱𝗹𝗲𝘀𝘀𝗹𝘆 foam rolling every part of your body for a long time.

05/25/2026

As coaches, our #1 job is to 𝗻𝗼𝘁 let you 𝗾𝘂𝗶𝘁. No matter your excuse to us or yourself - we’re here to keep you on track to becoming a better 𝘃𝗲𝗿𝘀𝗶𝗼𝗻 of yourself.

So let’s start with: 𝘀𝘁𝗼𝗽 putting 𝘁𝗼𝗱𝗮𝘆’𝘀 challenges off to 𝘁𝗼𝗺𝗼𝗿𝗿𝗼𝘄.

Your workout, responsibilities, hardships and anything you’re trying to avoid.

𝗙𝗮𝗰𝗲 them head on.

04/15/2026

We love to blame our 𝗮𝗴𝗲 for problems that could be solved by taking 𝗮𝗽𝗽𝗿𝗼𝗽𝗿𝗶𝗮𝘁𝗲 action. can definitely be one of them.

If you’re not performing 𝗽𝗿𝗼𝗽𝗲𝗿 exercises to keep your knees strong, you 𝗰𝗮𝗻’𝘁 blame them. And no, just seated leg extensions won’t cut it. Improving 𝗸𝗻𝗲𝗲 𝗳𝗹𝗲𝘅𝗶𝗼𝗻 (closing the space between your calf and hamstring) and increasing your 𝗾𝘂𝗮𝗱 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 are great places to start.

Here’s a set of 𝗹𝗼𝗮𝗱𝗮𝗯𝗹𝗲, beginner to intermediate exercises to throw in and 𝗸𝗲𝗲𝗽 in your routine for better knee health.

𝗧𝗲𝗿𝗺𝗶𝗻𝗮𝗹 𝗞𝗻𝗲𝗲 𝗘𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻 (𝗧𝗞𝗘)
- think to lock your knee while flexing your quad as hard as you can

𝗦𝘁𝗲𝗽 𝗨𝗽 𝗧𝗞𝗘
- TKE progression, incorporating balance and more leg involvement

𝗣𝗮𝘁𝗿𝗶𝗰𝗸 𝗦𝘁𝗲𝗽 𝗗𝗼𝘄𝗻
- loading your quad/VMO and with progression in height – will aid with ankle mobility and balance

𝗣𝗼𝗹𝗶𝗾𝘂𝗶𝗻 𝗦𝘁𝗲𝗽 𝗗𝗼𝘄𝗻
- Step Down progression with elevated heels, putting more tension on your VMO/knee

𝗣𝗲𝘁𝗲𝗿𝘀𝗼𝗻 𝗦𝘁𝗲𝗽 𝗗𝗼𝘄𝗻
- Step Down progression rolling onto the ball of your foot, working more balance, foot strength, and mobility

𝗦𝗽𝗮𝗻𝗶𝘀𝗵 𝗦𝗾𝘂𝗮𝘁𝘀
- Heavy band – staying upright and keeping your shins vertical; sit back and stand up using your quads

𝗦𝗶𝘀𝘀𝘆 𝗦𝗾𝘂𝗮𝘁𝘀
- With support or not, roll onto the balls of your feet – trying to kiss your knees to the floor. Added mobility for your big toe and front of the quads

𝗞𝗻𝗲𝗲𝘀 𝗢𝘃𝗲𝗿 𝗧𝗼𝗲𝘀 𝗦𝗽𝗹𝗶𝘁 𝗦𝗾𝘂𝗮𝘁𝘀
- Split squat set up with the intention of squatting forward (closing the angle between your foot and shin) keeping your front heel down.

𝗕 𝗦𝘁𝗮𝗻𝗰𝗲 𝗦𝗽𝗹𝗶𝘁 𝗦𝗾𝘂𝗮𝘁𝘀
- close staggered stan

04/13/2026

𝗡𝗘𝗔𝗧 or Non-Exercise Activity Thermogenesis is the energy you expend 𝗻𝗼𝘁 relating to sleep, eating or exercise.

It’s a 𝗵𝘂𝗴𝗲 part of why weight loss goals aren’t 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲𝗹𝘆 met in the gym.

You can only burn 𝘀𝗼 many calories in a workout or cut down 𝘀𝗼 many calories in regards to your nutrition.

Starting to workout is a great 𝗮𝗱𝗱𝗶𝘁𝗶𝗼𝗻 to living an active lifestyle, but it’s just that; an 𝗮𝗱𝗱𝗶𝘁𝗶𝗼𝗻.

Taking the 𝘀𝘁𝗮𝗶𝗿𝘀 vs elevator,
parking 𝗳𝘂𝗿𝘁𝗵𝗲𝗿 in the lot,
taking a 𝘄𝗮𝗹𝗸 after dinner vs plopping on the couch right away

Are all ideas to start increasing your NEAT and creating an 𝗮𝗰𝘁𝗶𝘃𝗲 lifestyle that supports a 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 body.

03/17/2026

Pain/limitation in the midback, shoulders and neck can often be 𝗮𝘁𝘁𝗿𝗶𝗯𝘂𝘁𝗲𝗱 to poor scapular mobility and strength.

A 𝘀𝗲𝗱𝗲𝗻𝘁𝗮𝗿𝘆 lifestyle can be a cause and definitely doesn’t help

But also, poor 𝘀𝗲𝗹𝗲𝗰𝘁𝗶𝗼𝗻 and 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 of exercises can 𝗵𝗲𝗮𝘃𝗶𝗹𝘆 𝗶𝗺𝗽𝗮𝗰𝘁 your pain and lack of function.

The scapulae greatly supports the shoulders, the body’s 𝗺𝗼𝘀𝘁 𝗺𝗼𝗯𝗶𝗹𝗲 joint. We need to utilize all ranges of motion to keep things moving fluidly

𝟭. 𝗞𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗖𝗶𝗿𝗰𝗹𝗲𝘀 𝟭𝟱 𝗿𝗲𝗽𝘀, 𝗯𝗼𝘁𝗵 𝗱𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝘀

Grab a light-medium weight kettlebell, loosen your arm, think of it as a hook. Slowly, let the bell pull and stretch your shoulder blade forward as you’re reaching for the floor. Shrug your shoulder to your ear and eventually pull your shoulder back upto the ceiling. Following with depressing the shoulder down, towards your hip to complete a full circle

𝟮. 𝗕𝗮𝗻𝗱𝗲𝗱 𝗗𝗶𝘀𝗹𝗼𝗰𝗮𝘁𝗲𝘀 𝘄𝗶𝘁𝗵 𝗣𝗿𝗼𝘁𝗿𝗮𝗰𝘁𝗶𝗼𝗻 𝟮𝟬 𝗿𝗲𝗽𝘀

With a light band, lock your elbows out and try to get your band to touch your low back without bending arms. Pull your shoulder blades together (retraction) once overhead. Once the band hits your low back, reach as far forward with your shoulders (protraction).

𝟯. 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗙𝗹𝗼𝗼𝗿 𝗣𝗿𝗲𝘀𝘀 𝘄𝗶𝘁𝗵 𝗧 𝗦𝗽𝗶𝗻𝗲 𝗥𝗼𝘁𝗮𝘁𝗶𝗼𝗻 𝟭𝟮-𝟭𝟱 𝗿𝗲𝗽𝘀

Set up a floor press from a side lying position with a light/medium dumbbell. As your press up to the ceiling, rotate through your mid back with the goal of stacking your shoulders on top one another. At the top, really reach for the ceiling through your shoulder.

𝟰. 𝗕𝗮𝗻𝗱𝗲𝗱 𝗛𝗮𝗻𝗱𝗰𝘂𝗳𝗳 𝗗𝗿𝗶𝗹𝗹 𝟭𝟱+ 𝗿𝗲𝗽𝘀

With a medium band around your wrist, lock your elbows out and reach 45 degrees up, to the side, and 45 down on each side. Keep from shrugging shoulders up keeping the movement strict.

𝟱. 𝗦𝗰𝗮𝗽𝘂𝗹𝗮𝗿 𝗣𝘂𝗹𝗹 𝗨𝗽𝘀 𝟴+ 𝗿𝗲𝗽𝘀

Hanging from a bar with loose arms, start with your shoulders by your ears and lift yourself up by driving shoulders down to your hips by squeezing hard. Allow them to shrug up and repeat. Slow & steady

03/16/2026

𝙇𝙞𝙛𝙚 𝙞𝙨 𝙖𝙡𝙬𝙖𝙮𝙨 𝙘𝙖𝙡𝙡𝙞𝙣𝙜 𝙪𝙨 𝙩𝙤 𝙜𝙧𝙤𝙬 𝙞𝙣 𝙨𝙤𝙢𝙚 𝙬𝙖𝙮. 𝙄𝙛 𝙮𝙤𝙪 𝙙𝙤𝙣’𝙩 𝙙𝙤 𝙞𝙩 𝙥𝙧𝙤𝙖𝙘𝙩𝙞𝙫𝙚𝙡𝙮, 𝙞𝙩’𝙡𝙡 𝙝𝙖𝙥𝙥𝙚𝙣 𝙧𝙚𝙖𝙘𝙩𝙞𝙫𝙚𝙡𝙮.

- Tony Robbins

Change, growth, becoming a 𝗯𝗲𝘁𝘁𝗲𝗿 version of yourself can all be intimidating but absolutely worth the effort.

I truly believe fitness is the 𝗰𝗮𝘁𝗮𝗹𝘆𝘀𝘁 to change. It will make you 𝘀𝘁𝗲𝗽 𝗯𝗮𝗰𝗸 and 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 on aspects of your life you didn’t even know needed change.

02/19/2026

It’s that time of year again where all the excuses come out

Out of all the 𝗳𝗼𝗼𝗹𝗶𝘀𝗵 excuses not to train, “𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝘁𝗼𝗼 𝗯𝗶𝗴” is at the top of the list

Talk to anyone who 𝗱𝗼𝗲𝘀𝗻’𝘁 𝘄𝗼𝗿𝗸 𝗼𝘂𝘁; they’re deathly afraid of getting 𝘁𝗼𝗼 𝗯𝗶𝗴 or bulky.

As 𝗶𝗹𝗹𝗼𝗴𝗶𝗰𝗮𝗹 as this is, you can compare it to:
“getting too lean”,
“getting too strong”,
“looking too good”,
“making too much money”

Muscle size doesn’t just get slapped on by 𝗮𝗰𝗰𝗶𝗱𝗲𝗻𝘁; it 𝗿𝗲𝗾𝘂𝗶𝗿𝗲𝘀 effort, focus and consistency. Just like losing weight – it’s not going to happen by chance.

And you’re likely not going to add 𝘁𝗼𝗼 much muscle, 𝘁𝗼𝗼 fast. Unless its bodyfat. In that case, you definitely need 𝗽𝗿𝗼𝗽𝗲𝗿 𝗴𝘂𝗶𝗱𝗮𝗻𝗰𝗲! Hit us up to crush your goals this year!

02/18/2026

Growing up in a Caribbean/Middle Eastern household, you could say I wasn’t 𝐚𝐥𝐥𝐨𝐰𝐞𝐝 to be bored

My parents showed me the countless things I could do in this spare time instead of 𝗰𝗼𝗺𝗽𝗹𝗮𝗶𝗻𝗶𝗻𝗴.

If you have enough 𝘀𝗽𝗮𝗿𝗲 𝘁𝗶𝗺𝗲 to feel bored or useless;

you’re leaving countless opportunities for 𝗴𝗿𝗼𝘄𝘁𝗵 on the table. Fitness, financial, mental health, etc

You can’t get 𝘂𝗽𝘀𝗲𝘁 about the growth you 𝗻𝗲𝘃𝗲𝗿 saw, for the work you 𝗱𝗶𝗱𝗻’𝘁 put in.

02/01/2026

If you’ve ever grabbed a bar at the gym and felt 𝘂𝗻𝘀𝘁𝗮𝗯𝗹𝗲 in the bench press, it’s good to know the different uses for 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 barbells.

A 𝘄𝗲𝗶𝗴𝗵𝘁𝗹𝗶𝗳𝘁𝗶𝗻𝗴 barbell is usually silver, slightly 𝘁𝗵𝗶𝗻𝗻𝗲𝗿 and the sleeve 𝘀𝗽𝗶𝗻𝘀 effortlessly. If you’re grabbing this for a heavy bench, it’s not the best choice. Save this for weightlifting movements like the clean, clean & jerk, sn**ch, push press or squat.

With an exercise like a 𝗵𝗲𝗮𝘃𝘆 bench press, we want as little 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 with the bar as possible to keep the load 𝗹𝗼𝗰𝗸𝗲𝗱 𝗶𝗻 the same place.

Hence using a bar that’s more rigid with less sleeve spin. Power and all-purpose barbells are sometimes slightly thicker, black and the sleeve spin is much more limited.

Hopefully this helps your bench… or maybe not.

01/31/2026

If you’re 𝘄𝗮𝗶𝘁𝗶𝗻𝗴 for the stars to align for the perfect opportunity to start incorporating fitness in your life, don’t hold your breath.

It’s likely never going to fit in your life 𝘀𝗲𝗮𝗺𝗹𝗲𝘀𝘀𝗹𝘆 and you’ll have to make sacrifices – even to your training. 𝗦𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 is better than 𝗻𝗼𝘁𝗵𝗶𝗻𝗴.

When things get busy, aren’t ideal, you’re low on sleep, stressed out, injured;

How are you staying on 𝘁𝗿𝗮𝗰𝗸?

Finding the 𝗿𝗶𝗴𝗵𝘁 program to keep you on track making gains, even when the tough gets going - is 𝗸𝗲𝘆.

Chalk Up

05/26/2026

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04/13/2026

03/17/2026

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01/31/2026

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