3 Principles crucial for success 

1st principle  - Consistency

Consistency Is everything -  The best results come
from exercising and eating well daily. Doing so everyday
Day in and day out, week in and week out is what brings
Out the real changes.

All too often we start out hard and fast, we get focused
On our new lifestyle. Then something causes us to derail.
life throws us a curve ball, maybe work gets crazy or your 
Kids get sick. The next thing u know you miss a week of training
Or your diet gets shot to hell.

Get back on track as quickly as you can, get a small workout in.
Don't stress yourself thinking you have to pound out the biggest
Workout in history.

Sneaking a quick 30 minute workout in will jump start your 
Training consistency back on. Start training again and you 
automatically start eating better again.

I believe that 30 mins a day 6 days a week is far more effective
When done on a consistent basis compared to spotty 90 minute 
Plus workouts done hap harzardly throughout the week.

30 minute workouts are much easier to fit into one's lifestyle.
There is always 30 minutes available in your day.

A walk or cardio session can happen at 6 am in the morning or 11 pm 
at night. You can do a bodyweight workout in a 6' x 6' space in front of
Your tv, in the garage or the basement.

  

Next Time you some Motivation for a workout Listen to this

Listen to this 20 minutes before your next workout and tell me how it went


Hostyle!!

Simple Weight Loss Trick!!

Simple Little Weight Loss Trick #1

First and foremost, people don't realize that what they drink is the first step in losing weight.

In fact, most people don't know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry.

Water is your best friend.

70% of your body weight is nothing but water.

This is also why water plays an important role in weight control. So

TRICK #1:Drink ice water.

Yes, you know that you need to drink about 8 glasses of water per day for your body to burn fat and flush toxins out of your system.

But a study from Germany revealed that ice water is more rapidly absorbed by the body and increases your metabolic rate by as much as 30% for 2-3 hours.


Have a large glass of ice water as soon as you get out of bed in the morning and it will fight your body’s dehydrated state from the last 6-8 hours and jolt your metabolism out of its slumber to get a fat-dissolving start on your day!

Curd's Workout Friday Sept 10th 2010

Trained at the Ray Friel I needed a spot and Big Devon Nicholson was there to lend a a helping hand

4th week benching Since Bicep Tear

315 x 6
405 x 2
455 X 1
475 X 1
495 X 1
495 X 1 Bi and delt felt stiff wanted to try 535 but decied against it

Close Grip Bench 225 - 30 reps
Set # 1 - 23 reps
Set 3 2 - 12 reps Increase weight to 245 next week

Tricep Push down cable 6 sets of 10 - 60 secs rest

I final set of 50 reps using half the weight alternated wide and narrow grip (I was using a lat bar for the pushdown) every 5 reps

finished in 38 minutes

Feel my delts and Triceps like mad this morning!!
Workout took 34 minutes

Long Weekend Struggles

One of the hardest things to deal with when you are in training and
working hard to stay on courxe with your nutrition is any Holiday.

Once we are thrown out of our routine we can easily be frustrated and
become lost.

There are a couple of ways to deal with this

Have a plan:

If your going to Your parents house for supper decide what time you are going to arrive and what time you plan on leaving.

Get your workout in before you go this makes sure you get it done!!

Follow your eating plan right up until its show time. If your food intake is under control you wont end up starving and over eating all those goodies

Going to a party or friends house, bring a safety dish that you can eat and fill yourself up on then when the deserts and drinks start to flow your already full, this way you can have a treat but you wont go overboard.

Get back on that scehdule first thing the next morning!!

Limit the damage by following your nutrition plan even tighter for the next 24-48 hours!!

Enjoy the Long Weekend

Live Hostyle!!

Hostyle Conditioning Schedule

Hostyle Conditioning Schedule

As of now I am running 44 classes per Month

Monday

6 pm - Reg Class
7 pm - Kettlebells

Tuesday

6 pm Mobility and Stretching
7 pm Mobility and Stretching

Wednesday

6 pm Kettlebells
7 - 9 pm Powerlifting

Thursday

6 pm - Reg Class
7 pm - Beginner/Newbie Class

Friday

4 - 6 pm Private Training

Saturday

8 am - Reg class
9 am - Reg class
Noon - 2 pm Powerlifting

Curds Friday Nite Workout

3rd week benching Since Bicep Tear

315 x 6
405 x 2
455 X 1
475 X 1
495 X 1
495 X 1 Bi and delt felt pretty good will go heavier next week

Close Grip Bench 225 - 30 reps
Set # 1 - 21 reps
Set 3 2 - 10 reps Increase weight to 245 next week

TRX Horizontal Rows 30 secs rest between sets
10 sets of 5 reps

Workout took 34 minutes

Saturday Sept 4th 9 am Class

K bell Upright Rows - 10
Horizontal Rows - 10
Bulgarian Sandbag Lunges - 10

Round 1 Do once
Round 2 Do Twice
Round 3 Do Three times

5 Rounds
Sand bag Clean and Press 5 reps

4 Rounds
Sand bag Shotput 4 reps

Balls Slams

Round 1 - 10 reps
Round 2 - 15 reps
Round 3 - 20 reps

Saturday Sept 4th 8 am

Warm up

Run 1 km

K bell Upright rows - 10
Horizontal Row - 10
Bulgarian Sandbag Lunges - 50 (25/side)

K bell Upright rows - 20
Horizontal Row - 10
Bulgarian Sandbag Lunges - 40 (20/side)

K bell Upright rows - 30
Horizontal Row - 10
Bulgarian Sandbag Lunges - 30 (15/side)

K bell Upright rows - 40
Horizontal Row - 10
Bulgarian Sandbag Lunges - 20 (10/side)

K bell Upright rows - 50
Horizontal Row - 10
Bulgarian Sandbag Lunges - 10 (5/side)

Hostyle Training Thursday Sept 2nd

6 pm Class

3 Rounds
Duck Walk 30 secs
Burpees - 30 secs
Over K Bell Swings - 30 secs
Repeat twice
Rest 90 _ secs

3 Rounds
Toe Squats - 30 secs
Band Pulls / Horizontal Rows - 30 secs
Rest 60- 60 secs

2 Rounds
Band Twists 30 secs/side