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

01/19/2026

When performing a dumbbell row with the 𝗶𝗻𝘁𝗲𝗻𝘁𝗶𝗼𝗻 of gaining muscle or strength; we’re looking for 𝗮𝘀 𝗺𝘂𝗰𝗵 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 as possible.

If you find you’re 𝗻𝗼𝘁 progressing, unable to 𝗳𝗲𝗲𝗹 the working muscle or feel 𝘂𝗻𝘀𝘁𝗮𝗯𝗹𝗲, try out these two coaching cues!

1. Get 𝗰𝗹𝗼𝘀𝗲𝗿 to the bench, use your 𝗲𝗹𝗯𝗼𝘄 instead of hand. This could help keeping your 𝗹𝗮𝘁𝘀 tighter for support, think to 𝘀𝗾𝘂𝗲𝗲𝘇𝗲 𝘆𝗼𝘂𝗿 𝗮𝗿𝗺𝗽𝗶𝘁.

2. Play around with your 𝗳𝗼𝗼𝘁 𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻, keeping the same leg backwards gives you less support. Try using the same leg forward, pushing down into that foot so you can 𝗳𝗼𝗰𝘂𝘀 on working the muscles of your back.

We’re always looking for as much support when trying to gain muscle; think outside the box for ways to fine tune your training!

01/13/2026

These 3 mistakes can turn you off from fitness and leave you feeling 𝘂𝗻𝗳𝘂𝗹𝗳𝗶𝗹𝗹𝗲𝗱, 𝗵𝗲𝗹𝗽𝗹𝗲𝘀𝘀 and 𝘂𝗻𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗲𝗱!

1. Changing 𝘁𝗼𝗼 𝗺𝗮𝗻𝘆 things at once

Your diet, workout schedule, sleep, supplements, steps etc. Making a solid attempt at living a healthier lifestyle can be 𝗶𝗻𝘁𝗶𝗺𝗶𝗱𝗮𝘁𝗶𝗻𝗴.

Try making 𝟭 𝘀𝗺𝗮𝗹𝗹 𝗰𝗵𝗮𝗻𝗴𝗲 every few weeks and 𝘁𝗿𝗮𝗰𝗸 it’s effect. If you end up changing so many things too often – you won’t know what’s 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 working for you and you might even call it quits over confusion.

2. Overcommitting

We love 𝗲𝗻𝘁𝗵𝘂𝘀𝗶𝗮𝘀𝗺 when starting a fitness journey but it’s very easy to 𝗯𝗶𝘁𝗲 off more than you can 𝗰𝗵𝗲𝘄.

Instead of overcommitting to too many days in the gym, commit to what you can 𝗿𝗲𝗮𝗹𝗶𝘀𝘁𝗶𝗰𝗮𝗹𝗹𝘆 show up for – especially on a bad 𝘄𝗲𝗲𝗸.

Build 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆 instead of overcommitting, falling short and beating yourself up about it.

3. Not having a clear “𝗪𝗵𝘆”

Lastly but 𝗿𝗲𝗮𝗹𝗶𝘀𝘁𝗶𝗰𝗮𝗹𝗹𝘆 the most important aspect of making a healthier change is your why.

What’s driving 𝘆𝗼𝘂? Why do you want to lose weight, be stronger, move better, live healthier?

The 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 of your why will set up the 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 of your training, how hard you push, how bad you want it.

Think hard about this as it’s personal and it’s what’s going to 𝗱𝗿𝗶𝘃𝗲 you when you’re 𝘂𝗻𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗲𝗱 and 𝗹𝗮𝘇𝘆.

01/05/2026

While weight loss might be the #1 goal for the new year, don’t take your eyes off your strength gains.

When you start training, your strength will likely go up consistently, helping you feel better about yourself and give you the pride you need to keep pushing forward.

We get it, you started 𝗱𝗿𝗮𝘀𝘁𝗶𝗰𝗮𝗹𝗹𝘆 changing things, putting in the work – you want results 𝗻𝗼𝘄.

But it doesn’t work that way, you’ve got to account for the length of time you’ve lived your previous 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲.

Staring at the scale too often does no good. “A watched kettle never boils”.

As trainers, we 𝘄𝗮𝗻𝘁 to see you stick around and crush those goals! So, focus on all the 𝗽𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝗶𝗺𝗽𝗿𝗼𝘃𝗲𝗺𝗲𝗻𝘁𝘀 you’re making to keep your commitment to weight loss. Strength, cardio, mobility, technique and form; they’re all a part of the 𝗷𝗼𝘂𝗿𝗻𝗲𝘆.

Hit us up for any assistance on your New Year goals!

12/18/2025

It’s been 𝟱 𝘆𝗲𝗮𝗿𝘀 𝘁𝗼 𝘁𝗵𝗲 𝗱𝗮𝘁𝗲 opening Chalk Up’s doors at Krosno Blvd!

Big thanks for all the support from the 𝗯𝗲𝘀𝘁 team, clients and friends we could ask for.

From training in the 𝗴𝗮𝗿𝗮𝗴𝗲, to shut downs during Covid, it’s been an absolute ride and we’re 𝗷𝘂𝘀𝘁 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝘀𝘁𝗮𝗿𝘁𝗲𝗱!

Can’t wait for what the 𝗳𝘂𝘁𝘂𝗿𝗲 holds.

Merry Christmas, Happy Holidays, Happy New Year from the team!

11/21/2025

𝗦𝗸𝗶𝗹𝗹 𝘃𝘀 𝗧𝗿𝘂𝘀𝘁

Hiring staff can always be a tough process as every hire is different. Strengths / weaknesses will vary greatly. Chris chats about the 𝗱𝗲𝗹𝗶𝗰𝗮𝘁𝗲 balance between Skill vs Trust in the restaurant business

Trust bleeds right into 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆 which is the backbone of almost any customer service industry.

11/19/2025

𝗦𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗖𝗵𝗮𝗹𝗸 𝗨𝗽

Sometimes the 𝘄𝗿𝗼𝗻𝗴 𝘁𝗶𝗺𝗲 is the right time. During Covid I went absolutely 𝗮𝗴𝗮𝗶𝗻𝘀𝘁 the grain and opened Chalk Up. 5 years later - it was the 𝗯𝗲𝘀𝘁 decision I’ve ever made.

From budgeting, calculating the break-even and speaking to Crystal who wanted to go independant - I knew we could make it happen, even with lock downs.

As a bonus, if we could survive Covid and even grow during those times - it would be an 𝗶𝗻𝘃𝗮𝗹𝘂𝗮𝗯𝗹𝗲 experience in business. For us, it was the right time. We were able to grow our businesses and weather the storm.

𝗡𝗼 𝗿𝗲𝗴𝗿𝗲𝘁𝘀, 𝗻𝗼 𝗿𝗶𝘀𝗸, 𝗻𝗼 𝗿𝗲𝘄𝗮𝗿𝗱!

11/17/2025

First clip from our podcast with Chris from Chuuk! Super fun time with our buddy talking 𝗯𝘂𝘀𝗶𝗻𝗲𝘀𝘀, life after his first 𝗰𝗵𝗶𝗹𝗱 and a ton of 𝗹𝗮𝘂𝗴𝗵𝘀

𝗦𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗖𝗵𝘂𝘂𝗸

Pivoting from an established family restaurant, catering to any and everybody; to a Mexican restaurant and bar, Chris shows honing in on your niche market as an independent business is vital these days.

Chris shares some of his dad’s business strategies for Massey’s, the beginnings of Chuuk and stories of working in the family business Massey’s as a youth... By working, shooting hockey pucks and annoying the neighbours is included

11/12/2025

INTENT

One of our original 𝘁𝗮𝗴𝗹𝗶𝗻𝗲𝘀; entails 𝗽𝘂𝗿𝗽𝗼𝘀𝗲, 𝗼𝗯𝗷𝗲𝗰𝘁𝗶𝘃𝗲 and 𝗮𝗺𝗯𝗶𝘁𝗶𝗼𝗻.

Originally relating to exercise selection, 𝗼𝗽𝗽𝗼𝘀𝗶𝗻𝗴 flashy/senseless exercises; it dives deeper into 𝗹𝗶𝗳𝗲

Do you have a 𝗽𝗹𝗮𝗻? What are you doing 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄 to get where you want to be?
Are you 𝘁𝗮𝗹𝗸𝗶𝗻𝗴 about it or executing?

𝗡𝗼𝘁𝗵𝗶𝗻𝗴 meaningful happens by accident, let alone luck.

If you don’t pick a 𝗱𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻 to head, you’ll 𝗱𝗿𝗶𝗳𝘁 everywhere else.

10/23/2025

The dumbbell lateral raise can be problematic for some to 𝗶𝘀𝗼𝗹𝗮𝘁𝗲 the shoulders and perform properly. Feeling the movement in your upper traps, neck or having rotator cuff pain are among some of the issues.

Try these 3 tips for a 𝗯𝗲𝘁𝘁𝗲𝗿, more 𝗱𝗲𝗹𝘁-𝗶𝘀𝗼𝗹𝗮𝘁𝗲𝗱 lateral raise.

𝟭. 𝗣𝗶𝗻𝗸𝘆’𝘀 𝘂𝗽 / 𝗣𝗼𝘂𝗿𝗶𝗻𝗴 𝘄𝗮𝘁𝗲𝗿 𝗼𝘂𝘁 𝗼𝗳 𝗮 𝗷𝘂𝗴

Slightly 𝗶𝗻𝘁𝗲𝗿𝗻𝗮𝗹𝗹𝘆 rotating your arms can help put more of the focus on the shoulders. Think about 𝗹𝗲𝗮𝗱𝗶𝗻𝗴 the movement with your 𝗲𝗹𝗯𝗼𝘄𝘀 or 𝗽𝗶𝗻𝗸𝘆’𝘀.

𝟮. 𝗙𝗹𝗲𝘅 𝘆𝗼𝘂𝗿 𝘄𝗿𝗶𝘀𝘁

It’s not ideal to have the wrist extended bearing weight with lateral raises. Ideally, your shoulders will be able to handle 𝗺𝗼𝗿𝗲 𝗹𝗼𝗮𝗱 than your wrist/forearm.

Try letting your wrists 𝗳𝗹𝗲𝘅 or 𝗱𝗿𝗼𝗽, taking your forearms 𝗼𝘂𝘁 of the equation and focusing the load more 𝗼𝗻 your shoulders

𝟯. 𝗟𝗶𝗳𝘁 𝗶𝗻 𝘁𝗵𝗲 𝗦𝗖𝗔𝗣𝗨𝗟𝗔𝗥 𝗽𝗹𝗮𝗻𝗲, 𝗻𝗼𝘁 𝗳𝗿𝗼𝗻𝘁𝗮𝗹 𝗽𝗹𝗮𝗻𝗲

Lifting dumbbells 𝗱𝗶𝗿𝗲𝗰𝘁𝗹𝘆 𝘁𝗼 𝘁𝗵𝗲 𝘀𝗶𝗱𝗲 of you while perfectly 𝘂𝗽𝗿𝗶𝗴𝗵𝘁 could put unnecessary stress on the rotator cuff.

Lifting in the 𝘀𝗰𝗮𝗽𝘂𝗹𝗮𝗿 𝗽𝗹𝗮𝗻𝗲 with a slightly 𝗳𝗼𝗿𝘄𝗮𝗿𝗱 𝗹𝗲𝗮𝗻 allows for movement within the 𝗻𝗮𝘁𝘂𝗿𝗮𝗹 𝗮𝗻𝗴𝗹𝗲 of the shoulder joint.

Let us know how these worked out for you! Shoulders can be tricky and need some individual tweaks to train properly.

10/20/2025

Every 𝗽𝗿𝗼𝗺𝗶𝘀𝗲 you 𝗯𝗿𝗲𝗮𝗸 to yourself

Effects how or 𝗶𝗳 you’ll show up for others

Your 𝗿𝗲𝗽𝘂𝘁𝗮𝘁𝗶𝗼𝗻 with yourself is the most important

Losing it, keeps you fighting a losing battle

Keep promises to yourself to keep your 𝗶𝗻𝘁𝗲𝗴𝗿𝗶𝘁𝘆

10/09/2025

Bench press and other pressing movements get a 𝗯𝗮𝗱 𝗿𝗮𝗽 in the gym for being “bad for you”

Ideally, when there’s 𝗹𝗶𝘁𝘁𝗹𝗲 𝘁𝗼 𝗻𝗼 𝗽𝗿𝗲𝗽 or 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆 work beforehand, you may run into issues. Usually, there’s 𝗻𝗼𝘁𝗵𝗶𝗻𝗴 wrong with the movement, it’s the person’s 𝗶𝗻𝗰𝗮𝗽𝗮𝗯𝗶𝗹𝗶𝘁𝘆.

Having a decent posture (thoracic extension) and upper back strength grants us with a solid 𝗯𝗮𝘀𝗲. Shoulder 𝗶𝗻𝘁𝗲𝗿𝗻𝗮𝗹 𝗿𝗼𝘁𝗮𝘁𝗶𝗼𝗻, allows us to get 𝗱𝗲𝗲𝗽𝗲𝗿 in presses ie push ups, bench presses, shoulder presses, etc.

In addition to your upper body mobility, 𝗳𝗼𝗰𝘂𝘀 on internal rotation with these “Banded Chicken Wings” before your next upper body day to hit better range of motion

10/07/2025

You’re designed to combat 𝘀𝘁𝗮𝗴𝗻𝗮𝘁𝗶𝗼𝗻 with forward movement.

The more you sit, progress stands 𝘀𝘁𝗶𝗹𝗹.

No magic pills, special exercises; just plain old 𝗲𝗳𝗳𝗼𝗿𝘁. No substitutions.

Chalk Up

01/19/2026

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01/05/2026

12/18/2025

11/21/2025

11/19/2025

11/17/2025

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10/23/2025

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