Hostyle Conditioning

September2012

Hostyle Reverse Band Press and Ocillating Band/Kettlebell Benching

In getting back into my bench press Training after my disappointing performance at the Raw bench Eastern’s This Month. I am focus on speed and tightness off the chest and and speed and drive thru the sticking point. Tuesday’s have now become my ME (max effort) days. I am focusing on Reverse Band Press for speed thru the sticking point to lockout. For the Tightness  and speed off the chest I am trying Oscillating Band/Kettlebell benching. Tuesdays are a shorter[…]

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Hostyle Conditioning # 1 Rule for Getting the body u want , the strength you need, or the physical prowess your sport demands

  INTENTION & INTENSITY.  Intensity The more intense the workout, and the more muscles used, the more calories you you burn, the more nervous system adaptation is achieved. Intention You have to step into each and every workout with the intention of pushing your mind and body towards those objectives. You also need focus, focus on your technique, your body awareness, your breathing. It doesn’t matter type of workout you are doing Whether its a mobilty workout where you need[…]

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Hostyle Tuesday nite Q & A session at 8 pm

Tuesday Nite Q & A Starting Tomorrow nite (Tuesdays) 8 pm I will be holding an open Q & A session at Hostyle. This is meant to give people a chance to sit and ask me any questions they have about their training, diet and goal setting. We have been getting very busy at Hostyle and I want to make sure I can stay connected with you guys… There are no such thing as “Dumb Questions” We can also discuss[…]

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Hostyle Army Run Protocol

  Pre-Race Lst training run or “shakedown” should be at least two or three days before, and limited to  few kms. Saturdays are “cheat days” for many of us.  I would not “cheat” on your diet the night before, as the race is fairly early in the day – opt for a clean meal, and limit or avoid alcohol.  Hydrate the night before if desired.  For those of us that hit the gym at 8am on a Saturday morning –[…]

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Hostyle Conditioning ….Focus on the Nutrition as well as the training

  One of the MOST important aspects of losing body fat and gaining lean, firm, muscle tone is proper nutrition. I’ll go as far as saying that nutrition is responsible for 80% of the results. Remember this You can always eat more calories than you burn Here is an example for you You can eat a snickers bar in 12 seconds flat but It will take you over an hour on the treadmill to burn the same snickers bar NOT[…]

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Hostyle Conditioning 6 am workout Ottawa Kettlebell Bootcamp 613-830-9300

I really liked this workout this morning, It incorporated Cardio, strength and core. We had 2 lanes going one had the prowler the other had the sled which had to be pulled backwards. While a person was doing this combo, everyone else was on a different station and once someone finished their prowler /sled combo everyone one rotated stations and then someone else had their turn on the prowler/sled combo. Then each round we increased the number of trips to[…]

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Hostyle Conditioning 1000 rep challenge 613-830-9300 www.hostyleconditioning.com

This morning marked the return of the 1000 rep challenge! it consisted of 1000 reps 4 Rounds Kettlebell Swings – 100 reps Angry Kats – 50 reps Chins – 25 reps Squat Thrusters – 25 1/2 get ups – 10 side Deadlifts – 10 Burpees – 20 the faces of a 1000 reps All focus Pushing thru Just a little More Concentrate on 5 reps at time

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