Chris Deschamps Fitness

01/28/2021

Official video : Bell Let's Talk Day 2021

Official video : Bell Let's Talk Day 2021

01/13/2021

Looking to improve body composition? Simply stick to the foods more in the top category - No need to count, track, etc. 💪

01/08/2021

Keep on top of your resolutions by keeping it simple. Exercise (ideally resistance/strength training) 1-2 times per week (with a professional if you are unsure where to start), and increase your protein intake. Simplify and ignore the complicated nonsense that you read online.

12/18/2020

2-for-1

We strive to ensure the facility remains impeccably clean so we can continue to provide consistent and effective strength training sessions each week for clients like Margaret and Wojtek. We appreciate them and all of our clients putting the investment of time and money into their health to remain strong and healthy during these uncertain times.

1-2 30 minute sessions a week will change your life.

12/08/2020

BACK PAIN? Strength training is the best and most preventative measure to take with regards to general pain and/or tightness in the lower or upper back. The problem is many people are either too intimidated, or they are misinformed. A common misconception is to avoid weights, however safe and effective exercises such as the ones pictured here involve proper mechanics that help isolate the musculature in the upper and lower back. This will help prevent further discomfort and lead to less injuries with a stronger back!

12/03/2020

https://ottawacitizen.com/pmn/news-pmn/dangers-of-a-sedentary-covid-19-lockdown-inactivity-can-take-a-toll-on-health-in-just-two-weeks/wcm/eb839724-5253-45db-8b48-590694860546

"Insulin resistance (a warning sign for the development of type 2 diabetes), reduced muscle mass, increased body fat and poor sleep quality are just some of the health concerns caused by physical inactivity. Physical inactivity is also a major contributor to poor mental health and social isolation... The health effects of inactivity start piling up within days...".

Now more than ever, we must take action towards improving our overall health. Exercise and strength training are necessary in order to increase strength, muscle mass and strengthen our immune system. Reach out if you are unsure of how or where to start during these difficult times.

11/27/2020

Food for thought - next time you’re out buying groceries. Prioritize protein and compliment this with 1-2 strength training sessions per week. You will be amazed with the results 💪

11/25/2020

Exercise....NOT a metaphor for life!

Could not agree more!

Stop making exercise into a metaphor for life. Exercise should be a logical process of stimulating a positive physical adaptation, not a way to show how muc...

08/27/2020

Very useful - strengthening the neck is often neglected and overlooked. Great to manage neck pain and help reduce potential injury. Can also complete isometric by replacing the hand with a pad or pillow against a wall.

08/24/2020

With proper instruction, that’s all it takes.

The truth!! We see this with our clients each week.

08/20/2020

Eva completing her early morning (for me)/afternoon session (for her) all the way from Geneva, Switzerland! Eva's dedication to her health and fitness has been unmatched. We started twice a week Zoom sessions back in April and she has not missed a single session yet. She has developed tremendous strength and improvement in her wall sits for 3+ minutes and planks for 2+ minutes. Keep it up Eva!

08/17/2020

Today we are reopening our doors at the JCC fitness centre. The fitness centre has had numerous changes made to accommodate social distancing to help prevent the spread of COVID-19 and improve the overall safety of our members and staff.

Health screening at the entrance, and multiple hand sanitizing stations have been inputed. Machines and equipment will be disinfected before and after each use. A complete reorganization of the machines, and limited 'cardio' equipment to further promote social distancing have been implemented.

Limited spots are available to ensure small numbers in the fitness centre. Book now to increase your strength, immunity, and overall health! We are so glad to be back.

05/04/2020

Push

Video I created for the JCC's website. A very brief way to train your upper body "pushing" muscles. Add it in to your routine, or just try it on its own.

Here are some key points:
-Always breathe, never hold your breath
-Go slow (about 3-5 seconds each direction) with the push ups
-Transition between directions as slow as possible (eliminate momentum)
-Push yourself as long as possible - going slow will isolate the musculature safely, creating a very low risk for injury.
-Track - Time yourself, or count repetitions to ensure progression is being made.

https://www.youtube.com/watch?v=DOWTG7Xeb_g

04/25/2020

Don't have a rowing machine at home? No worries...SJCC Personal Trainer, Chris shows us how to work the upper back using just a towel. Check it out here https://tinyurl.com/rekfzt3

04/12/2020

Happy birthday to one of my longest standing clients Andi Bianco! Here she is pressing 240lbs on the Nautilus leg press with ease!(pre COVID-19 of course). Happy birthday Andi!

03/29/2020

What’s the best way to exercise to maintain a strong immune system?

Virtual Personal Training has become the norm for me this past week. It has been a challenge to continue to provide a service with value for individuals looking to continue their strength and overall health gains. We have adapted from social distance park workouts, to now in home virtual personal training.

During this time, it is important for everyone to maintain their mental and physical well being. This is not a time to start bad habits. Please reach out if you are looking for ways to improve strength and health from your home.

Article here from the Globe about the effects exercise has on your immune system. I hope everyone is doing their part and continuing to stay well.

https://www.theglobeandmail.com/life/health-and-fitness/article-whats-the-best-way-to-exercise-to-maintain-a-strong-immune-system/

Scientists have long studied the potential effects of exercise intensity and duration on the body’s ability to resist infection

03/09/2020

Why We Should Be Eating MORE Meat, Not Less (The full story in 15 min)

Brian Sanders, maker of the film “Food Lies”, discussing many points against plant-based diets. Some interesting points that are often overlooked.

https://www.youtube.com/watch?v=MxW-JKLeu1k

Most people out there are telling you to eat less meat Here's why they're wrong This is the whole story of why meat is the foundation of human health in one ...

02/29/2020

Blog

https://medxpf.com/blog/resistance-training-the-investment-plan-of-exercise

Love this article by Ian Hodgins and MedX Precision Fitness.

"As with a smart investment, a proper fitness regimen must be sustainable in order for it to remain consistent over the long term. You will never gain maximum success jumping in and out of investments whenever you feel like it, and the same is true with fitness: slow, steady, and disciplined wins the race!".

In financial planning, we invest today in order to provide for needs and wants that we may encounter down the road. Whether you are saving for a house (good luck if you are looking in Toronto), a child’s education, a new business venture, a trip, or retirement, future needs always dictate today's ...

02/27/2020

02/22/2020

Type 2 Diabetes Is 100% Preventable

https://www.youtube.com/watch?v=O8DUJ9q2dQU

Currently reading Dr. Ted Naiman's book, 'The P:E Diet'. Great book so far. Very simple and easy read if you are new to nutrition. Tons of illustrations/diagrams such as the ones in this video. Looking to increase knowledge on maximizing health, muscle, and staying lean? This is a good start.

Type 2 diabetes is 100% preventable — I explain WHY and HOW in 1 minute.

02/15/2020

4 Laws of Muscle

https://www.outsideonline.com/2259366/four-laws-muscle#close

"..We break down and rebuild 1 to 2 percent of our muscle each day, meaning that you completely rebuild yourself every two to three months. This is a message, van Loon hopes, that might persuade people to think a little more carefully about what they put in their mouths."

Maximize your protein intake with all meals and strength train safely with high intensity at least once per week. That simple formula can go a long way. Even more importantly, seek out a competent trainer that can provide you with the proper instruction to get you optimal results.

The protein and muscle guru Luc van Loon wants you to bulk up—and keep what you've got

02/08/2020

How the food industry promotes false nutritional information and what it means for our health

"Today, we continue to deal with the aftermath of the 'calorie is a calorie' argument in the form of rising sugar consumption and exponentially growing rates of obesity, type 2 diabetes and heart disease – conditions that many experts attribute to sugar consumption."

- "Low fat", "zero calorie", "free of cholesterol", "without sodium", etc. claims on food packages do not necessarily mean it is a healthy option!

https://nationalpost.com/life/food/how-the-food-industry-promotes-false-nutritional-information-and-what-it-means-for-our-health

Claudia McNeilly: Disclosure is important, but it’s not a complete solution to a nutritional community that has failed us

02/01/2020

THE TRUTH ABOUT STRETCH­ING | Ottawa Citizen

https://www.pressreader.com/canada/ottawa-citizen/20200106/282029034158447?fbclid=IwAR0SOb0TwesJxbAgx9r_YgpmK82mvhkEO8ScLG5Ed5vjArWz9stxK71eNTY

"It turns out that whether flexibility is great, good or mediocre, there is little impact on any of these measures of health and fitness".

Strength train safely to avoid injury and continue to allow yourself to do the things you enjoy!

The last time I wrote a con­tro­ver­sial col­umn about stretch­ing, I got a record num­ber of read­ers ques­tion­ing the ra­tio­nale be­hind elim­i­nat­ing stretch­ing be­fore a work­out. That was 20 years ago, when stretch­ing was an in­te­gral part of al­most all...

01/29/2020

'Cardio' Does Not Exist | Doug McGuff M.D.

https://www.youtube.com/watch?v=_abCD_17lCk

Good stuff from Dr. Doug McGuff. He's also the co-author of 'Body by Science'. A must read for those looking for an introduction to high intensity strength training. His methods are the basis of what I advocate to my clients.

01/29/2020

Bell Let's Talk Day 2020 - Official video

https://youtu.be/az9ufxbkWDw

It's Bell Let's Talk Day. For each time this short video is watched, Bell will donate 5¢ towards Canadian mental health initiatives. Spread the word!

Today is Bell Let’s Talk Day. For every view of this video, Bell will donate 5¢ towards Canadian mental health initiatives. Watch now and share this video to...

01/28/2020

Chris Deschamps Fitness updated their website address.

Chris Deschamps Fitness updated their website address.

01/28/2020

Chris Deschamps Fitness updated their business hours.

Chris Deschamps Fitness updated their business hours.