One of the questions that came up alot post seminar is the placement of the hands for wide, regular and, close or narrow grip.

So while I was doing my volume bench training tonite I decided to shoot a quick video during my incline barbell routine to demonstrate the different hand grip placements.

Thanks to my training partner Pat Barnes for being cool with a quick video shoot during our workout ( I think he’s getting used to it by now)

Check it below

We are committed to providing the best in kettlebell instruction in Ottawa. We focus on smaller groups allowing us to provide excellent coaching and technical training in kettlebells.

Having our own dedicated facility allows us to run better bootcamps in ottawa as we have all kinds of equipment at our disposal for any class.

whether it’s Kettlebell training, sandbags or prowlers, powerlifting or rowing we mix it all into our workouts. This means variety in each workout, you are always being challenged physically and mentally as well.

Bottom line you get better faster results in a fun and motivating atmosphere.

Check out our latest Hostyle Conditioning Ottawa Kettlebell Montage below…

to get your free week trial started

Call Beth at 613-830-9300
or email
hostylebeth@gmail

Crush It !

Curd “Hostyle” Hos

What it really talks about is how I believe in improving on our weak areas.

The areas I identify are:

Strength

Mobility

Cardio

Toughness Physical and mental

When we consider our own capabilities we are going to be weak in at least one of these areas if not more.

for some who have been sedentary for a long time, it could be all 4 areas.

Once an individual begins training, he or she will see faster inprovements in some areas based on their own physical and genetic traights.

Infact thats why people tend to stick to certain types of training, because they are good at it right from the get go.

Initially there will be lots of improvement, then things start to change, plateaus are reached.

But training or focusing on one or 2 areas will have limitations. Once we start to apply our focus to our weaker areas, there will be improvements at every level.

The strength of a chain is limited to the it’s weakest link.

Strengthen that link and that chain will kick ass!!

This past Saturday May 12th we held our Hostyle bench press seminar.

6 guys attended the 3 hour event which breaks down each person’s bench press technique and works on addressing their specific weak areas.

We start with a proper mobility based warm up.

Then we go over new bench technique as each lifter works his way up on the bench.

Then we go on to establish new PR’s for each lifter.

After that we go into what assistance exercises are important and go through the workout protocol.

At the end of 3 hours everyone is maxed out, drained, and pretty proud of themselves as they should be.

I decided it would be cool to post to videos up as a sort of summary of this week in Push ups..

This Morning was a great workout for the 6 am crew.

One of may favorite formats for training Ottawa bootcamps is Timed intervals.

This is a great way to train a group of people who have different fitness levels.
I pick a series of exercises and the group has to perform as mant reps as possible for
the prescribed time.

So is some in is fitter or stronger in burpees he or she will get more reps within the the time frame before they get “gased” or tired. A person who has a lower fitness or endurance level will also get ”gased” it will just take less repititions.

They key here is both people are gased at the end of the timed interval.

Todays routine was 6 exersises. The first round was 30 seconds of each one right after the other. Then the Ottawa Bootcamp athletes get 60 seconds of rest.

Each round the duration became longer, starting with the 30 sec,then a 60 sec, 90 sec, and finally a 120 sec cycle

Todays exercises were

Jax
Push Ups
Scissor Crunches
Burpees
Squats
Planks

We effectively worked

Cardio
Strength
Core

Then to finish they ran a “Curd” 400 which is a 800 meter run, to make sure we drained the last bit of energy reserve they had left.

Below is a video of the Push ups during the 60 sec round….

I have part of the article that I Want to share with you folks….

You can read the whole article here

 By Dr. Mercola

The idea that high cholesterol causes heart disease is based on the premise that cholesterol is found in the plaque of people with coronary artery disease. But does that automatically mean that cholesterol itself is the root cause, and must be kept at a minimum to prevent plaque formation?

The answer is “no.”

Tips for Optimizing Your Cholesterol Without Drugs

Your body NEEDS cholesterol—it’s important in the production of cell membranes, hormones, vitamin D and bile acids that help you to digest fat. Cholesterol also helps your brain form memories and is vital to your neurological function.

“Please don’t live in fear of your raw cholesterol number,” Dr. Rowen says. “Unless it’s around 300 or higher, I don’t believe that it’s going to be indicative [of heart disease risk].”

The goal of the guidelines below is not to loweryour cholesterol as low as it can go, but rather to optimize your levels so they’re working in the proper balance with your body. Seventy-five percent of your cholesterol is produced by your liver, which is influenced by your insulin levels. Therefore, if you optimize your insulin level, you will automatically optimize your cholesterol. This is why my primary recommendations for safely regulating your cholesterol have to do with modifying your diet and lifestyle as follows:

Reduce, with the plan of eliminating, grains and sugars in your diet. It is especially important to eliminate dangerous sugars such as fructose. 
Consume a good portion of your food raw. 

Make sure you are getting plenty of high quality, animal-based omega 3 fats, such as krill oil. New research suggests that as little as 500 mg of krill per day may lower your total cholesterol and triglycerides and will likely increase your HDL cholesterol.

Replace harmful vegetable oils and trans fats with healthful fats, such as olive oil and  coconut oil (remember olive oil should be used cold only. Use coconut oil for cooking and baking)

Include fermented foods in your daily diet. This will not only optimize your intestinal microflora, which will boost your overall immunity, it will also introduce beneficial bacteria into your mouth. Poor oral health is another indicator of increased heart disease risk.

Optimize your vitamin D levels, ideally through appropriate sun exposure as this will allow your body to also create vitamin D sulfate—another factor that may play a crucial role in preventing the formation of arterial plaque.
Exercise regularly. Make sure you incorporate high intensity interval exercises, which also optimize your human growth hormone (HGH) production.

Avoid smoking or drinking alcohol excessively.
Be sure to get plenty of high-quality, restorative sleep.
Final Thoughts

“The simplest thing you can do, and the most powerful, is to clean up your diet first,” Dr. Rowen says. “Eat more raw, uncooked, living foods organic, grown around you, ripe when in season – ancient Chinese wisdom…

Get exercise. Exercise can overcome – I’m not going to say anything – but a lot. We know that people have eaten toxic diets for years, including a lot of cooked foods. When they get exercise, it can overcome a lot of that. These are things that cost absolutely nothing for you to do. I like your concept of eating fermented foods, keeping your mouth clean. The so-called antioxidants, particularly vitamin E or the natural vitamin E’s, are good. Especially if you can get it in your food, these don’t cost anything.

I assure you that in most cases, if you start doing these things, you’ll see that your cholesterol drops. Mine is 175. My triglycerides are 100 or less. I use triglycerides as a marker, because the higher that is, it tells me the more refined carbohydrates you’re eating. The more refined carbohydrates you’re eating, the more insulin you’re going to have. The more insulin you have, the bigger your belly… [I]nsulin drives all those carbohydrates into fat, which generates inflammation (which is the same inflammation that might come out of your mouth).

These are the things that you can do that don’t cost a penny, and can alter your health dramatically.”

About Dr. Robert Rowen

Dr. Robert Rowen is a Phi Beta Kappa graduate of the prestigious Johns Hopkins University. He also attended the University of California in San Francisco. He was originally board certified in both family practice and emergency medicine, as well as the American Board of Clinical Metal Toxicology. (After being recertified, he later allowed those certifications to lapse, as he doesn’t believe they’re pertinent to his current work.) Dr. Rowen has been involved in complementary or integrative medicine since 1983, and was instrumental in creating the first statutory protection for natural medicine in the United States in the state of Alaska, in 1990. He’s presently the editor-in-chief of Second Opinion, which is a printed national newsletter, and he’s also still seeing patients in Santa Rosa, California.

He is having all the excess skin removed, it’s a big operation and a very big deal for Eric.

Not so Big Eric any more

He is both excited and nervous..Please keep him in your prayers and if your not into that type of thing, post a comment here to encourage him…

Eric, everyone at Hostyle loves you, and are so so proud of you..

You will do awesome because you have been preparing for this day for 18 months…

Eric

After Monday the next chapter of your life begins….I can’t wait to see what you do with it!

Curd

It’s a prime example of what sets Hostyle Conditioning apart from any other Ottawa Bootcamps.

Check It out and Crush it!

Curd “Hostyle” Hos

Alright ..calm down perverts…it’s not what you think.

We all get days where we are so busy that by the time the smoke clears it’s late in the day and we still havent got to our workout.

It’s easy and common place for most of us to throw our hands up and say screw it we’ll workout tomorrow. But next thing you know tomorrow is the same story and and so on and so on.

Next thing you know a week or 4 go by and you haven’t had a decent workout. in a month. No wonder you don’t see results.

For these days that your time is short you have to have a couple of quick fix workouts to throw down in this case.

Here’s what I did last Nite…