Jack Chanko

Jack Chanko Fitness Coach

It’s that time of the year again—time to set those New Years goals…OR instead of rapidly uprooting your lifestyle over o...
12/10/2021

It’s that time of the year again—time to set those New Years goals…
OR instead of rapidly uprooting your lifestyle over one day of the year…
Just try to get 1% better every day… starting now.
Consistency always beats intensity 🐢 🐇
Find small, sustainable habit changes in your lifestyle and master them one at a time.
Just get better every day!
DM for coaching

If you haven’t tried yet, you don’t know what you’re missing🔥Sign up for a free week at & you might never leave 🤩With ...
09/10/2021

If you haven’t tried yet, you don’t know what you’re missing🔥
Sign up for a free week at & you might never leave 🤩
With our talented coaching staff , and in-depth program design; you’re in for one of the toughest, most effective workouts you’ve ever had, I guarantee it 👊
We prioritize technique and safety with the one-on-one attention that we give to each member. Videos guide you through the workout while everyone has their own squat and equipment in the room. The atmosphere & energy is addictive! See you there🏃‍♂️ 💪
Message me for more details 🦾🔥

WOW! 🤩 here’s my amazing client with her only TWO-MONTH transformation since we started!!!! Fast results like this can ...
08/14/2021

WOW! 🤩 here’s my amazing client with her only TWO-MONTH transformation since we started!!!!

Fast results like this can happen easily with the right guidance and putting in THE WORK!! Emma is killing it in her first two months & there is more to come 💪

Emma had fitness goals of gaining muscle mass especially in her glutes while losing body fat simultaneously and we are kicking ass.

DM for coaching and results like these! 🍑

Back in the day I used to be able to throw a pigskin a quarter mile
06/11/2021

Back in the day I used to be able to throw a pigskin a quarter mile

Hi guys been a while but here’s my two year transformation! Been having a bit of posting hesitation this year with gyms ...
06/06/2021

Hi guys been a while but here’s my two year transformation! Been having a bit of posting hesitation this year with gyms being closed but it looks like Ontario is finally about to legalize fitness! So with that being said if it feels like you’re starting back over again in the gym just be patient and take your time getting back to where you left off. I’ve been there and I know when your motivation is down, and your workouts make your body feel lethargic, fitness isn’t fun like it once was. So listen to your body, train hard but take plenty of rest days and just enjoy your time in the gym atmosphere again. The last slide included my progression from last year in which I gained a tiny bit of muscle while trying my best to maintain low body fat. Feel free to reach out to me for nutrition and fitness tips, training or any questions you might have starting back again at the gym. 2021 can still be a transformation year

01/02/2021

Making light weights heavier!

Happy new year! Here are some variables to mix into your limited-equipment home workouts to start off 2021.

There are a few things you can do to progress an exercise if you don’t have access to heavier weights:

1. Do more REPS! In a perfect world you might stop at 10-15 reps before you increase weight, but if you only have one set of dumbbells, do 20 to 30, even 50 reps to increase difficulty

2. TEMPO! Slow things down. Change the timing of the eccentric and concentric portions of your exercises or include a pause to make exercises more challenging.

3. STABILITY! Last but not least by making an exercise less stable (doing one side at a time, adding balance/core stability) you can progress an exercise further by increasing difficulty/intensity and overall functional strength

Here are some hollow body presses Ive been doing at home to increase the exercise intensity without access to heavier weights.

Hollow body barbell press:

So grateful to be able to come teach a class again today with these girls! 💪🏼Thankful phase 2 is here so that there can ...
06/25/2020

So grateful to be able to come teach a class again today with these girls! 💪🏼
Thankful phase 2 is here so that there can be more to come. We finally have more options for staying active, for physical and mental health reasons. Direct message me for info & rates on public classes, nutrition programming, personal training, and more! It’s not too late to get motivated for the summer and make some positive changes💪🏼

Vulnerability post time 😨 Instead of posting my whole life story and all my setbacks I just wanna post this just to say ...
06/12/2020

Vulnerability post time 😨
Instead of posting my whole life story and all my setbacks I just wanna post this just to say if I can do it you can too!
This is a one year natural transformation from last June wherein I lost around 10% body fat while still gaining muscle mass and also losing bodyweight. My goal was to add muscle and lose fat. Nearly 100% of these results are directly linked to my nutritional habits changing and things I did OUTSIDE of the ‘weight-room’.
Weight loss and muscle gain are best done at a pace of the slower the better for sustainability purposes. Consistency over intensity in the weight room and in the kitchen should be the motto. DM or email me for training tips and advice, online programming and nutritional help.
Let’s lose those Covid 19 lbs together !
@ Backyard!

04/30/2020

👑 HOMEMADE BEDSHEET TRX 🌟
The BEST isolation-exercise.
✅ Grab bedsheet
✅ Tie knot
✅ Install into door jam (double check!)
✅ Row AWAY!
✅ Make bed after workout
I can’t think of a better well rounded body-weight exercise to do from home! A must-try; must-do when there’s no equipment around and you can’t remember your last back day.
The MAIN issue with bodyweight/calisthenics/no-equipment workouts is the lack of PULLING movements that can be done to compensate for all of the pushing movements usually done.
Push-ups are a great functional strength builder to do often. Although, compounded with the added time on our phones/spent in front of our computers during quarantine; they can do more harm than good for our posture! Balance it out with some rowing.
Here I am super setting bodyweight hammer curls, give these a try when you’re ready for more of a challenge!
Start pulling, even if it’s just your bedsheet and your shoulders will thank you for life. Stay home & stay safe!

04/23/2020

🚨 LOWER BODY AMRAP 🚨
Set a timer for 10 minutes and go ⏰
As many rounds as possible of each exercise with their designated reps before time runs out. See if you can beat 3 rounds!
LEFT - standard variation (more challenging)
RIGHT - beginner variation
This is a quick and easy fundamental leg workout that can be done in front of the couch when you’re stuck at home. The purpose of an AMRAP is to test your strength and endurance in an efficient amount of time—it’s all about maximum effort for the designated work period. Take breaks as needed, and if required reduce the time to 5 or 8 minutes to start out. Track your results and beat them for next time!! Stay safe everyone.

Get Those Shoulders Burning!
04/01/2020

Get Those Shoulders Burning!

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101 Jackson St
Colchester, ON
N0R 1G0

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