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Monday 5:30am - 10pm Tuesday 5:30am - 10pm Wednesday 6am - 10pm Thursday 6am - 10pm Friday 5:30am - 10pm Saturday 7:30am - 8:30pm Sunday 7am - 8pm

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Sebastien Kamel Personal Trainer, Laval, QC (2025)

10/24/2021

Sundays are for meal prep⛽️
Take care of your body, it’s the only place you have to live✌🏽

09/26/2021

Efficiency is often found in simplicity 🧠 ⁣
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There tends to be over complication when it comes to training nowadays. This leads to injury risk, plateauing or never adequately progressing. Here’s five mistakes that are most often made in the weight room⬇️⁣
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1️⃣ 𝐂𝐨𝐦𝐩𝐞𝐧𝐬𝐚𝐭𝐞 𝐭𝐡𝐞 𝐞𝐱𝐞𝐜𝐮𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐫𝐚𝐧𝐠𝐞 𝐨𝐟 𝐦𝐨𝐭𝐢𝐨𝐧 𝐨𝐟 𝐭𝐡𝐞 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐟𝐨𝐫 𝐡𝐞𝐚𝐯𝐢𝐞𝐫 𝐰𝐞𝐢𝐠𝐡𝐭. Don’t confuse heavier weights for more intensity. This will only lead to poor muscle recruitment and potential injury. Learn to execute perfect ex*****on while keeping intensity high.⁣
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2️⃣ 𝐃𝐨𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐭𝐡𝐞𝐧 𝐰𝐡𝐚𝐭’𝐬 𝐨𝐧 𝐭𝐡𝐞 𝐩𝐫𝐨𝐠𝐫𝐚𝐦. If you are training at 100% of your capabilities and putting all the efforts you have in the tank, there shouldn’t be place for more. This will lead to hinder your recovery and once again potentially cause injuries. ⁣
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3️⃣ 𝐀𝐥𝐰𝐚𝐲𝐬 𝐢𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐢𝐧𝐠 𝐮𝐧𝐧𝐞𝐜𝐞𝐬𝐬𝐚𝐫𝐲 𝐚𝐝𝐯𝐚𝐧𝐜𝐞𝐝 𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞𝐬. (super sets, giant sets, tri sets) Keep it simple stupid. Many incorporate advanced techniques before mastering the basics of training. It won’t have you progress any faster, on the contrary.⁣
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4️⃣ 𝐍𝐨𝐭 𝐟𝐨𝐥𝐥𝐨𝐰𝐢𝐧𝐠 𝐚 𝐩𝐥𝐚𝐧, 𝐠𝐨𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐟𝐥𝐨𝐰 𝐚𝐧𝐝 𝐧𝐨𝐭 𝐭𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬. Only so much can be achieved by having such approach. Whether you are using tools such as 1RM (1 rep max) RPE (rate of perceived exertion) RIR (reps in reserve) or simply PR (personal record), your volume and frequency should always be monitored in order to consistently progress. ⁣
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5️⃣ 𝐋𝐚𝐬𝐭 𝐛𝐮𝐭 𝐧𝐨𝐭 𝐥𝐞𝐚𝐬𝐭, 𝐟𝐨𝐥𝐥𝐨𝐰𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐚𝐭𝐡𝐥𝐞𝐭𝐞’𝐬, 𝐛𝐨𝐝𝐲𝐛𝐮𝐢𝐥𝐝𝐞𝐫 𝐨𝐫 𝐢𝐧𝐟𝐥𝐮𝐞𝐧𝐜𝐞𝐫’𝐬 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐩𝐫𝐨𝐠𝐫𝐚𝐦. Not everybody responds to a program the same way, so many factors come into play from experience in the gym, morphology, biomechanics but most importantly personal goals. You won’t achieve their results by doing their program. Anyone can find a good, intense or cool program online but that program won’t be tailored to you. That’s when the importance of personalized training comes into play.

09/15/2021

It’s very common to hear of people in the gym claim proudly that they never take a day off the gym. Coincidentally, they’re most often the ones not progressing and battling lingering injuries or chronic pains.⁣
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In order to grow, improve or simply surpass yourself in the gym, you must allow your body to rest. I’m all for the no days off mentality but the true and real meaning of it has a way broader scope then a couple hours in the gym. That’s the fun and easy part.⁣
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Now, do you take days off your sleep schedule? Your recovery routine? What about your nutrition plan? Your meal prepping? Those are often the stuff you see less of on social media. All these things are part of the consistency equation that will allow you to surpass yourself and reach your goals whether competitive or not. If something matters deeply to YOU, you’ll prioritize all spheres surrounding it, not only the ones others see behind their screen.

09/07/2021

Outstanding 3 month transformation for my client .t_forian 👏🏽⁣
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🎯Our objective was to increase lean muscle mass and reduce body fat while putting emphasis on specific body parts like arms, shoulders and midsection. ⁣
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💯 Always listens, asks questions and eager to learn. He never skipped a meal, workout or cardio session. Safe to say Aleks executed and followed his plan to the T. Excited to see what the future holds, proud of you Aleks! ⁣
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🔴If you’re also looking into starting your transformation journey, shoot me a message and let’s get started‼️⁣

08/18/2021

For way too long now, there has been a very big misunderstanding on sodium🧂 An essential mineral which gained a bad reputation all over the food industry.⁣
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It’s very common to find hundreds of labels stating “Low Sodium”. However, sodium is far more then an added ingredient in processed foods 🍔🍟🍕⁣
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Salt is first and foremost an electrolyte. It is crucial to the proper function of our cells and body. Alongside potassium, it is responsible for how your heart pumps🫀adequate function of our lungs 🫁 proper muscle functioning 💪🏽 and blood circulation responsibilities🩸 ⁣
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The confusion starts when we look at the quality of sodium we consume. Refined salt, also known as table salt is most often found in households and restaurants but also in packaged and processed foods. This salt goes through several chemical processing which strips it from nutrients alongside added ingredients. Take a look at your Windsor table salt ingredients and you will notice sugar is one of them‼️Not to mention table salt plays a role in many kidney and heart diseases like blood pressure only to name a few. ⁣
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Don’t rule out sodium from your diet, instead opt for a good quality unprocessed salt that actually benefits you, not the contrary. Feel free to message me for any questions✌🏽 ⁣

07/20/2021

I mainly coach every day people but every now and then I take aliens on my team👽 Loads of potential for freshly turned 21 years old ⁣
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Plenty of room to grow in his weight class, he will put on a nice show soon enough💯⁣

07/14/2021

For decades now, carbohydrates have been demonized as public enemy number one in the world of health and fitness whereas low/no carb diets have been labeled as the miracle cure for fat loss 🪄

First and foremost, carbs, which are stored in the liver and muscles, are known to be the macronutrient supplying us energy⛽️Following a meal, we store energy, mainly glucose in the form of glycogen. Which is why you often hear of athletes and everyday people consuming carbohydrates combined with a protein source before a workout. Post workout, carbs are consumed in order to replenish these energy levels which were depleted during your activity. Secondly, carbs help us maintain good intestinal health, general immunity and are crucial to the structure and functions of our cells, tissue and organs🧬

Sadly, when carbs are brought up to the general population, the foods that often come to mind are pastries🍰pizza🍕poor quality breads🥪pasta🍝etc.. When we speak about protein however, nobody thinks about hotdogs, cold cuts and mechanically processed meats such as fast foods. What do all these items have in common? They are processed‼️Would you believe me if I told you carbs don’t necessarily make you gain body fat⁉️It all comes down to the quality of nutrients you are consuming as well as the caloric intake which should be totally individual to one’s goals. There is of course a downfall in consuming to much carbs. Your body will convert the excess consumption in fat which can lead to type II diabetes and metabolic syndrome. However it’s not a reason to completely rule them out of your diet thinking this is the miracle cure to fat loss. You can still lose body fat eating carbs just like you can gain barely eating any. This is why the total caloric intake and form of foods play a crucial role in a person’s body composition amongst other factors. An individual can easily consume a majority of carbs in their diet and be in optimal health. It always comes down to the quality of nutrients you are providing your body. Eat real food and read labels. Feel free to DM me for any questions and good quality source of carbs (good pastas and breads exist😉)

You truly are what you eat💪🏽

07/06/2021

It seems like there’s no middle ground when speaking about dietary fats. The older generation will most often link fats and dietary cholesterol to health issues such as heart disease while the new generation solely praises them in a Keto diet or simply avoid them due to their higher calorie content per gram.(we’ll touch on that later)⁣
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The main reason why dietary fats, such as saturated fats and cholesterol gained such a bad reputation stemmed from a report of Dr Ancel Keys who began in the 1950’s which claimed saturated fats mainly sourcing from animal fat and cholesterol were the precursor of heart disease. Despite several studies demystifying Keys’ conclusion, the effects of it are still being preached to this day. Truth is, healthy fats are not only essential but crucial in the general population diet. ⁣
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First and foremost, fats form the foundation of cell membranes. They also play a crucial role for bone health 🦴 improve brain function 🧠 Protect the liver from adverse effects and have ton of microbial properties. Essential vitamins such as Vitamin A, D, E and K can only be absorbed with the help of fat 💊 They also help reduce cardiovascular risk, improve blood lipids, aid in fighting cravings, stabilize blood sugar🩸While improving insulin sensitivity only to name a few benefits. Cholesterol more specifically is vital to important steroid hormones like cortisol, cortisone, aldosterone and pregnenolone as well as s*x hormones like testosterone, progesterone and estrogen and last but not least, cholecalciferol (Vit D3) It is also crucial for the production and function of seratonin receptors in the brain (knows as the feel-good chemical)⁣
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⚠️The fats you want to stay away from are Trans fats‼️While they do appear in tiny amounts in some meat and dairy, most trans fat are artificially produced in an industrial processing called hydrogenation. Trans fat will raise the circulation of cholesterol from the liver to tissues (LDL), create chronic inflammation, contribute to insulin resistance and increase body fat⚠️⁣
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Fats are indeed complex and did the best I can to summarize in one post. For any additional questions feel free to DM me✌🏽More to come😎

07/01/2021

This may sound surprising but when we look into the general population’s nutritional habits, whether the goal is to lose body fat, increase muscle mass or simply maintain a current physique, there’s often a lack of sufficient and quality protein intake🍗

Protein intake goes far beyond simply building muscle in the gym.. Amongst several other roles, protein’s main function is to build, repair and maintain your body’s cells and tissues. Aside from water, protein is the body's second most abundant substance and is essential for the proper functioning of our entire body. Hormones, enzymes, skin, hair, nails, bones, and connective tissue are all constructed from protein‼️

Contrary to carbs or dietary fats, protein cannot be stored in the body. Therefore it’s important to have a consistent and adequate consumption throughout your day in every meal or snack no matter what your objective is. Protein deficiency could lead to a loss of muscle mass, lethargy and weakened ability to fight traumas and infections. Adequate protein intake goes far beyond simply building muscle mass, it is crucial to the proper functioning of our bodies 🧬

05/31/2021

One of the most common statements I hear from new clients when it comes to protein powder is that they hurt their stomach, cause bloating and cannot be digested properly. ⁣
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A whole lot of factors can come into play physiologically speaking when it comes to the proper absorption of protein but the first thing you should consider doing is READING THE LABEL‼️⁣
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When the label is a whole paragraph long with words you don’t even know or can’t even pronounce which translate into the cheapest protein quality, hydrogenated oils, poor vitamin and mineral quality, preservatives and artificial sweeteners to only name a few, this isn’t protein powder. That’s a recipe for a chain reaction of negative impact on your metabolic health☠️⁣
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Unfortunately, way to many protein powder’s ingredient list look exactly like the one listed above. Don’t be fooled by cheap pricing, uneducated sales rep (specially the ones in pyramid schemes) or funky flavours. ⁣
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🟢No, protein powder should not necessarily be an absolute essential in neither a weight loss or muscle building diet NOR does it have to adamantly be organic. However, with the vast majority of North Americans not consuming adequate amount of protein daily, a quality protein powder is a good option to consider👍🏽 ⁣
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🟢Need help picking one that’s right for you or simply have more questions, shoot me a DM! 👊🏽

03/15/2021

Specializing in Fat Loss🔥Muscle Building💪🏼& Body Transformations, I will be back at Atlantis Gym in Laval as of March 26th offering:

  One-on-One Training
Online Coaching
Workout Programs
Meal Plans

Get back to the gym on the right track💪🏼
Message me now to book you free consultation!
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Expert en perte de gras🔥prise de masse musculaire💪🏼 & transformation physique. Je serai de retour au Atlantis Gym Laval à compter du 26 Mars offrant:

Session d’entrainement privée
Coaching en ligne
Programme d’entrainement
Plan Alimentaire

Repartez au gym du bon pied💪🏼
Ecrivez-moi pour reserver une consultation gratuite!

09/16/2020

Few transformations from last couple of months 💪🏽

07/20/2020

Onto firefighting academy for my client Louis Campeau! Beyond proud of you!!

07/18/2020

Extremely proud of my youngest client Louis!
First check in following the lockdown.
Traveling all the way from Mont St-Hilaire to come see his coach, his discipline and commitment is through the roof!!

Our goal was to shed away the fat in order to start building quality muscle mass and he executed perfectly 💯 Can’t wait to see what’s next💪🏽

07/03/2020

Éric Trahan wasting no time getting back at it💪🏽

06/27/2020

🚨Gyms are up and running and summer has arrived🚨

I’m back at providing personal training sessions and still taking on clients for online coaching💻

Contact me today to help you reach your health and fitness goals💪🏽

02/25/2020

💥One month progress💥⁣
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My client Eric, 48 years young is in better shape then most men in their 20’s and 30’s. He’s an other example of someone who follows the plan to the T! In just one month, he lost 10 pounds🔥 while building muscle mass💪🏽 Can’t wait to see the transformation to come 💯

Sebastien Kamel Personal Trainer