If You read this Blog you know about Peter Hamilton
He's lost over 110 lbs now with us.
Here a great little glimpse into the trials and tribulations
of being over 400 lbs.
Read on.
“Little Chairs”
Well I weigh 330 lb’s.
First thought in your mind is probably…wow you let yourself go.
Let me tell you how I arrived at this weight.
So let’s rewind the clock back to just over 1 year ago. The date
is December 1st 2008. I weigh 440 lb’s. I am diabetic, I am
hypertensive to the point of needing 4 pills a day to try and keep
my blood pressure in check. I am miserable, I can barely walk the
half block to and from my parked car and I am in constant pain.
I decided then and there that I had to do something. I have 2 young
children and a wife that needed me to last beyond the year or 2 that
I had left, if I was lucky.
I went and visited my friend Curd Hos and asked him to help me.
He welcomed me with open arms and so began my life changing journey.
When I arrived it was an uphill climb to say the least. I needed to
work on my diet and my movement.
I wanted to explain to you about some of the challenges I endured
being 440 lb’s. I can’t fully explain what is like being the way I was
to someone that has never had a weight issue, but maybe I can shed
some light with some things that a heavy person can relate to…
I had to call ahead to restaurants to ask if the seats had arms or not…
Little chairs were the enemy. I usually stayed away from strange social
places anyhow, since the embarrassment of arriving and finding
little chairs was a scary prospect. I didn’t go to the movies or sporting events,
I couldn’t fit! When going to the mall I had to sit at each bench to catch my breath.
I had to cope with the snickers and comments from little kids and older.
I could hear them all. I ignored it. I could not sit on the ground, if I did;
I would have needed help to get up. This was another scary thought…
What if I slipped on ice??? Clothes were expensive and embarrassing to buy…
“Do you have that is a size 6X?”
I hope you get the picture. It was terrible…
Let’s fast forward to now… February 2010.
Well I have been eating smart for over a year now and working out religiously
with Curd and the Hos-tyle conditioning group.
I have lost 110 lb’s and feel great to say the least.
Let’s take a look at the differences in my life today…
I am no longer diabetic. I take 1 pill for hypertension. My blood work
came back 100% healthy.
I am doing full intermediate/advanced boot camps and cross fit training
3 times a week.
I am doing power lifting training once a week.
Can I get off the ground now??? Well I can get up off the ground like
lightning. I can do 100 push ups, I can do 100 crunches, I can do 100 leg lifts,
I can do 100 band presses, and that’s just in 1 workout!!!
Do I stray away from the malls now? Well actually I could run through them
now if I chose too. I being my mother to them and she shops for hours…
No issues for me, I don’t remember how those benches felt.
Do I call for chair sizes now? Absolutely not! I have been to lots of movies,
comfortably I might add. I went to a rock concert in one of those little seats,
and was comfortable!
So I am alive and feeling great. I am stronger than I have felt in my life.
When people ask me to help them move or do manual labour, I am the
first one there!
So let me ask you one question??? When I tell you I weigh 330lb’s, do you
still think, boy he let himself go??
Peter Hamitlon
How can you not be inspired by this guy!!!!
Thursday, February 25, 2010
Monday, February 22, 2010
New Blog on Incline Benching
I know many of you also do Free Weights
Head over to my powerlifting blog
www.benchfreak.blogspot.com for a great little tutorial on on what to
do on the Incline Barbell Press
see you in the Jungle
Hostyle
Head over to my powerlifting blog
www.benchfreak.blogspot.com for a great little tutorial on on what to
do on the Incline Barbell Press
see you in the Jungle
Hostyle
Thursday, February 18, 2010
Protein Bar Recipe
If you have ever talked to me , been trained by me
or read ANY of my emails you know that I believe
Protein intake is the Most Important aspect of
Performance Nutrition!!
Here's a great little way to boost your Protein intake
and get your sweet tooth fix in too.
Ingredients
2/3 cup flax meal
2 scoops NeoGenixx Whey Fusion Protein
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)
Blend ingredients together in a bowl until it becomes
a blob of dough. It will be somewhat sticky.
Place the sticky dough into a small casserole or baking
pan and smooth out into a flat level surface.
Then put in the refrigerator to cool or you can freeze them if you prefer.
Once cooled or frozen you can cut them up into bars.
Makes approximately (4) 2in x 4in bars.
Nutrition Data per bar:
Calories: 205
Protein: 18 gms
Carbs: 7 gms
Fat: 11 gms
If you would like a lower calorie bar and maybe less of
a peanut butter taste you can modify the ingredients
by using 2.5 scoops of NeoGenixx Whey Fusion Protein powder,
2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia.
This will lower the calories per bar by approximately
35 calories, 3 less grams of fat, 1 less gram of carbs
and 1 extra gram of protein.
This recipe is also rich not only in natural monounstaturated
fats that can help lower total cholesterol and LDL (bad) cholesterol
,plus raise HDL (good) cholesterol, but rich in Omega 3 fats
because of the flax meal and Omega 3 fats that flax meal provides.
You will consume about 2.5 gms of Omega 3 fats per bar.
Work Hard - Eat Lots of Protein - Become the Dominant Animal in The Pack!!
or read ANY of my emails you know that I believe
Protein intake is the Most Important aspect of
Performance Nutrition!!
Here's a great little way to boost your Protein intake
and get your sweet tooth fix in too.
Ingredients
2/3 cup flax meal
2 scoops NeoGenixx Whey Fusion Protein
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)
Blend ingredients together in a bowl until it becomes
a blob of dough. It will be somewhat sticky.
Place the sticky dough into a small casserole or baking
pan and smooth out into a flat level surface.
Then put in the refrigerator to cool or you can freeze them if you prefer.
Once cooled or frozen you can cut them up into bars.
Makes approximately (4) 2in x 4in bars.
Nutrition Data per bar:
Calories: 205
Protein: 18 gms
Carbs: 7 gms
Fat: 11 gms
If you would like a lower calorie bar and maybe less of
a peanut butter taste you can modify the ingredients
by using 2.5 scoops of NeoGenixx Whey Fusion Protein powder,
2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia.
This will lower the calories per bar by approximately
35 calories, 3 less grams of fat, 1 less gram of carbs
and 1 extra gram of protein.
This recipe is also rich not only in natural monounstaturated
fats that can help lower total cholesterol and LDL (bad) cholesterol
,plus raise HDL (good) cholesterol, but rich in Omega 3 fats
because of the flax meal and Omega 3 fats that flax meal provides.
You will consume about 2.5 gms of Omega 3 fats per bar.
Work Hard - Eat Lots of Protein - Become the Dominant Animal in The Pack!!
Wednesday, February 17, 2010
Tuesday Night Beginner Level 8 pm
"PT"
2 rounds of
Turkish Get up 2
Push Up 5
Squats 10
Push Up 5
Turkish Get up 2
Rest 60 Seconds
Do 3 - 5 Cycles
2 Rounds of
Stiff Leg Deadlifts 20
Ball Slams 15
Rest 60 seconds
Do 3 - 5 Cycles
2 rounds of
Turkish Get up 2
Push Up 5
Squats 10
Push Up 5
Turkish Get up 2
Rest 60 Seconds
Do 3 - 5 Cycles
2 Rounds of
Stiff Leg Deadlifts 20
Ball Slams 15
Rest 60 seconds
Do 3 - 5 Cycles
Tuesday Night 7 Pm Workout
Circling The bowl
Lunges 100
Sit Ups 90
Jumping Jax 80
Squats 70
Push Ups 60
Swings 50
Deadlifts 40
Push Press 30
Box Jumps 20
Burpess 10
We had times ranging from 22 - 25 minutes
Lunges 100
Sit Ups 90
Jumping Jax 80
Squats 70
Push Ups 60
Swings 50
Deadlifts 40
Push Press 30
Box Jumps 20
Burpess 10
We had times ranging from 22 - 25 minutes
Saturday, February 13, 2010
Saturday 10 am Workout
Douche Bag II
3 Rounds
Stairwell Carry
Zercher Squats
Band Push Ups
Barbell Push Press
Sit Ups
Jumping Jax
60 seconds rest
2 nd round we double 2 stations
3 rd Round everyone started with 3 minutes of Jumping Jax
Awesome Workout
Everyone put out a Warrior Style Effort!!
3 Rounds
Stairwell Carry
Zercher Squats
Band Push Ups
Barbell Push Press
Sit Ups
Jumping Jax
60 seconds rest
2 nd round we double 2 stations
3 rd Round everyone started with 3 minutes of Jumping Jax
Awesome Workout
Everyone put out a Warrior Style Effort!!
Saturday 9
DOUCHE BAG
60 Second Stations
Stair well Carry use items from 20lbs to 80 lbs
Zercher Squats 20lbs - 40 lbs
Band Push UPs
Barbell Push Press 25 - 65 lbs
Sit ups
60 Seconds Rest
On the 4th Round we double 3 stations to 2 minutes
What a Workout!!
60 Second Stations
Stair well Carry use items from 20lbs to 80 lbs
Zercher Squats 20lbs - 40 lbs
Band Push UPs
Barbell Push Press 25 - 65 lbs
Sit ups
60 Seconds Rest
On the 4th Round we double 3 stations to 2 minutes
What a Workout!!
Thursday 8 PM Beginner Newbie
New Car Smell
15-9-6
3 Rounds
Plank Rows
Clean and Press
Squats
Good Mornings
Rest 60 seconds between Rounds
3 Rounds
Knee Raise 20
Pelvic Lift 25
Rest 60 seconds
15-9-6
3 Rounds
Plank Rows
Clean and Press
Squats
Good Mornings
Rest 60 seconds between Rounds
3 Rounds
Knee Raise 20
Pelvic Lift 25
Rest 60 seconds
Thursday Night 7 pm Class
30-25-20-15-10-5
4 Rounds
Sit Ups
Clean and Press
Zercher Squats
Push UPs
Deadlifts 1-1-1-1-1-1
Joanne 215 lbs
Matt 225 lbs
Deacon 315
Brian 325
Congrats every one hit a new PR on the deadlift!!
4 Rounds
Sit Ups
Clean and Press
Zercher Squats
Push UPs
Deadlifts 1-1-1-1-1-1
Joanne 215 lbs
Matt 225 lbs
Deacon 315
Brian 325
Congrats every one hit a new PR on the deadlift!!
Wednesday, February 10, 2010
Tuesday Night 8 pm Beginner / Newbie Class
This week we saw 2 new faces join us at
Hostyle Conditioning
Diane
Mitch
Welcome aboard you guys!!
Workout "PT" Style
Cycle of
Push Ups X 8
Lunges X 10
Box Steps X 20
Repeat 2 Times then
60 secs Rest
Do as many Cycles as possible in 20 minutes
3 Cycles of
Knee Raise X 20
Pelvic Raise X 20
Repeat 2 times
60 secs Rest
Good Job first Timers!!
Hostyle Conditioning
Diane
Mitch
Welcome aboard you guys!!
Workout "PT" Style
Cycle of
Push Ups X 8
Lunges X 10
Box Steps X 20
Repeat 2 Times then
60 secs Rest
Do as many Cycles as possible in 20 minutes
3 Cycles of
Knee Raise X 20
Pelvic Raise X 20
Repeat 2 times
60 secs Rest
Good Job first Timers!!
Tuesday Night Workout 7 pm
Arm a Geddon
4 rounds of
Push Ups X 10
Burpess X 15
Clean and Press X 20
Push Press X 30
Box Steps X 50
Post your time under Comments
4 rounds of
Push Ups X 10
Burpess X 15
Clean and Press X 20
Push Press X 30
Box Steps X 50
Post your time under Comments
The Weekend Struggle
Many of us work hard during the week to exercise and eat
right but then we run into the weekends.
The weekends can definitely derail the best of us at times.
Especially when we are just starting on the new path to exerise
and better eating it's even harder.
Old friends, old habits and work against us at first.
Here is a great article written by Lianna whose lost
over 30 lbs and has been hitting the Hostyle Conditioing for
a year now.
They say that the little things we do go unnoticed then they
add up to the great things we do notice….I agree with them.
Most weekends for me are busy with my kids hockey games,
practices and general running around.
I have begun many weekends planning on eating well, sleeping well,
and taking good care of myself. That usually lasts five minutes after
everyone gets home from school and work when my focus shifts to
making everyone else happy.
Last weekend I decided to focus on sticking to my word of treating
myself better. I know, I know how many times have you heard
others say yes THIS is the time for me and nothing will distract me this time.
I am guilty of that many times over and even find myself saying
why would this weekend be any different?
Were the stars aligned in my favour?
Did my horoscope say that this weekend I need to focus on me and
everything would go well?
Did my family plan on a surprise trip out of town without me so that
I would have no distractions?
The weekend was so different from many others but in small ways
that I never noticed until reflecting back on what occurred.
The stars did not align in a special way to benefit me…although
looking upwards does have a calming effect on me.
My horoscope was full of vague suggestions and things to watch
out for, but that hot date they mentioned forgot my number or
did they mean the time I set aside for a hot meal of chicken and broccoli?
No family trip either…although they were out various times during
the day and even a sleepover at a friends house occurred.
I felt this weekend was a bust, I doubted everything I did .
Did I get enough sleep?….no
Did I exercise everyday ? No but I managed to fit in a treadmil
l workout for myself that was double my set plan.
Did I eat every two to three hours ? No but what I did eat was bang
on target, healthy and portioned correctly.
Did I focus on putting myself first ? No but I did manage to keep
reminding myself to do what I needed if only for five minutes.
It was not until my weigh in on Monday morning did I realize that
what I did on the weekend and the timing of all my little improvements
did make a difference.
I managed to lose a pound and gain three pounds of muscle…
That to me is hard to get my head around because I never did
anything extra special just little tweaks here and there…but what
a difference it has made to my thinking.
Everyday take the time to do that little something it will lead you
onto your path of greatness and well being.
right but then we run into the weekends.
The weekends can definitely derail the best of us at times.
Especially when we are just starting on the new path to exerise
and better eating it's even harder.
Old friends, old habits and work against us at first.
Here is a great article written by Lianna whose lost
over 30 lbs and has been hitting the Hostyle Conditioing for
a year now.
They say that the little things we do go unnoticed then they
add up to the great things we do notice….I agree with them.
Most weekends for me are busy with my kids hockey games,
practices and general running around.
I have begun many weekends planning on eating well, sleeping well,
and taking good care of myself. That usually lasts five minutes after
everyone gets home from school and work when my focus shifts to
making everyone else happy.
Last weekend I decided to focus on sticking to my word of treating
myself better. I know, I know how many times have you heard
others say yes THIS is the time for me and nothing will distract me this time.
I am guilty of that many times over and even find myself saying
why would this weekend be any different?
Were the stars aligned in my favour?
Did my horoscope say that this weekend I need to focus on me and
everything would go well?
Did my family plan on a surprise trip out of town without me so that
I would have no distractions?
The weekend was so different from many others but in small ways
that I never noticed until reflecting back on what occurred.
The stars did not align in a special way to benefit me…although
looking upwards does have a calming effect on me.
My horoscope was full of vague suggestions and things to watch
out for, but that hot date they mentioned forgot my number or
did they mean the time I set aside for a hot meal of chicken and broccoli?
No family trip either…although they were out various times during
the day and even a sleepover at a friends house occurred.
I felt this weekend was a bust, I doubted everything I did .
Did I get enough sleep?….no
Did I exercise everyday ? No but I managed to fit in a treadmil
l workout for myself that was double my set plan.
Did I eat every two to three hours ? No but what I did eat was bang
on target, healthy and portioned correctly.
Did I focus on putting myself first ? No but I did manage to keep
reminding myself to do what I needed if only for five minutes.
It was not until my weigh in on Monday morning did I realize that
what I did on the weekend and the timing of all my little improvements
did make a difference.
I managed to lose a pound and gain three pounds of muscle…
That to me is hard to get my head around because I never did
anything extra special just little tweaks here and there…but what
a difference it has made to my thinking.
Everyday take the time to do that little something it will lead you
onto your path of greatness and well being.
Sunday, February 7, 2010
Saturday Workout 9 am Class
We now are running a 9 am class
Leg Fest
All Exercises 30 reps
squats
push ups
Lunges
Planks - 30 secs
Squats with weight over head
Lunges
Lunges with weight over head
Knee Kicks
Lunges with Weight over head
Squats with weight over head
Squat Thrusters - 100 reps
Push Ups 100 reps
Leg Fest
All Exercises 30 reps
squats
push ups
Lunges
Planks - 30 secs
Squats with weight over head
Lunges
Lunges with weight over head
Knee Kicks
Lunges with Weight over head
Squats with weight over head
Squat Thrusters - 100 reps
Push Ups 100 reps
Thursday, February 4, 2010
Thursday Night Workout
Row Row Row Your Boat
5 rounds
500 meter Row
push ups 25
Squat 25
Ball Slams 25
for time
we had some great efforts here
Times ranged from 29:50 - 30:40
great workout!!
Post your time under comments
5 rounds
500 meter Row
push ups 25
Squat 25
Ball Slams 25
for time
we had some great efforts here
Times ranged from 29:50 - 30:40
great workout!!
Post your time under comments
Hostyle Athelete Gains 6 lbs 12 ozs in ONE DAY!!
Thats right.
Craig Gideon pulled off a miracle today by gaining an Incredible 6 lbs 12 ozs.
Baby Ava was born just before noon today weighing just under the 7 lb mark.
Congrats Craig and Sarah, thats the kind of weight gain we like to see!!
Craig didnt make in for his workout tonite, luckily I give eveybody one chance!!!
Craig Gideon pulled off a miracle today by gaining an Incredible 6 lbs 12 ozs.
Baby Ava was born just before noon today weighing just under the 7 lb mark.
Congrats Craig and Sarah, thats the kind of weight gain we like to see!!
Craig didnt make in for his workout tonite, luckily I give eveybody one chance!!!
Wednesday, February 3, 2010
Things are getting Out of Hand Here
It's True!!
Hostyle Conditioning is getting quite busy
Our saturday Class is Getting too big!!
So as of this Saturday there will be 2 morning classes
9:00 am and 10:00
So now you have 2 chances at a Kick ass Workout!!!!
Hostyle Conditioning is getting quite busy
Our saturday Class is Getting too big!!
So as of this Saturday there will be 2 morning classes
9:00 am and 10:00
So now you have 2 chances at a Kick ass Workout!!!!
Tuesday, February 2, 2010
Beginner Class - Welcome to the Jungle
PT
Squats 10
Push Ups 10
Box Steps 60 secs
Repeat Twice
60 secs Rest
3 Rounds
Ball Slams 10
Knee Raise 10
60 secs Rest
Repeat
2 Cycles
Welcome Andrew and Phil to the Hostyle Conditioning Jungle
Squats 10
Push Ups 10
Box Steps 60 secs
Repeat Twice
60 secs Rest
3 Rounds
Ball Slams 10
Knee Raise 10
60 secs Rest
Repeat
2 Cycles
Welcome Andrew and Phil to the Hostyle Conditioning Jungle
Tuesday Night Blitz
7 pm Class
To The End
Burpees 25
Push Ups 50
Squats 75
Sit Ups 100
Squats 75
Push Ups 50
Burpees 25
For Time
Joanne 17:40
Brian 19;30
Robin 17:20
Then Sand Bag Stair Carries for 6 minutes
To Finish
Ball slams 50
Crazy Workout!!
To The End
Burpees 25
Push Ups 50
Squats 75
Sit Ups 100
Squats 75
Push Ups 50
Burpees 25
For Time
Joanne 17:40
Brian 19;30
Robin 17:20
Then Sand Bag Stair Carries for 6 minutes
To Finish
Ball slams 50
Crazy Workout!!
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