SMASH's Strength Lab

SMASH's Strength Lab Personal Coaching and Consulting
Lead by CPT SMASH - fitness training and nutritional consulting For more about me...read on.

SMASH's Strength Lab located at 1427 Ogilvie Road, Unit B6, Ottawa, Ontario where (CPT SMASH) trains an exclusive group of clientele interested in improving their physique, getting stupid strong and crazy fit! We specialize in semi-private groups to get the most dynamic training possible, while still maximizing intensity and focus towards individual goals to an individuals training. Training is o

ffered in both private and semi-private groups, depending upon time availability. I can even accommodate anyone out of area with my online training service as well. https://captsmash.trainerize.com

If you like what I stand for and are interested in physique competitions, sport specific training or simply want to get results from your training endeavors shoot me a message. Jess “Captain Smash” Howland grew up in a small town in Lakeview, Oregon. Athletic in multiple disciplines while in school, Jess’s education is in Exercise Science, while constantly learning and pushing the envelope on training and trying out new nutrition methods. He competed in two local bodybuilding shows sponsored by Gold’s Gym, before graduating from Oregon State University with a BSc in Exercise Science. Certified by the National Sport and Conditioning Association (NSCA-CSCS) to be a certified strength coach, and became one of the top selling personal trainers at Gold’s Gym. Over the past 13 years, Captain Smash was a Officer enlisted in the US Armed Forces, in the constant personal pursuit of optimal human performance. As a personal coach, his focus is on resistance training, running, sprinting, dragging and pushing heavy objects, cycling, hiking and all those other crazy activities that most people regard as insane. Now CPT SMASH pursues new adventures in powerlifting, picking things up and putting them down, while managing part-time coaching, full time food prep and coordinating for the Vermont National Guard as Health and Wellness Coordinator for the VT NG. Like his page to keep his exploits on your front line and feel free to reach out if interested in training with the one and only, CPT SMASH.

Military grit. Certified coaching. Real results.I’ve trained in the Army, on the platform, and in the gym. That experien...
07/21/2026

Military grit. Certified coaching. Real results.

I’ve trained in the Army, on the platform, and in the gym. That experience built one simple truth. cookie-cutter programs don’t change bodies.

At SMASH’s Strength Lab, every rep has a plan. If you want stronger, leaner, better movement, book a consultation and see how we coach in Ottawa. 💪

Strong and confident bodies tell honest stories.Here are three of them. These are my dream team trio.Late-40s to early ...
07/19/2026

Strong and confident bodies tell honest stories.

Here are three of them. These are my dream team trio.

Late-40s to early 50s, training smart, showing up, and proving that progress is built one rep at a time.

They're strong, powerful, cardiovascularly fit, they move well, and most importantly they're having fun.

If you’re in Ottawa and want real coaching, PM me for a consult.

Jesse Smash Howland
SMASH’s Strength Lab

These ladies didn’t chase quick fixes. They stayed the course over time.After several months of dedicated training, they...
07/16/2026

These ladies didn’t chase quick fixes. They stayed the course over time.

After several months of dedicated training, they're stronger, moving better, and finally consistent for sustained momentum. That’s the win.

Fitness is a journey, not a race! Let's get in the gym and get some work in...

If you want real progress in Ottawa, book a consult at SMASH’s Strength Lab and let’s build yours.

This is how I fuel strength.I’ve spent years training in the military, under the bar, and through every rep in between. ...
07/15/2026

This is how I fuel strength.

I’ve spent years training in the military, under the bar, and through every rep in between. Real results need real fuel, not guesswork.

Protein matters. So does discipline.

If you want a smarter plan for strength and body comp, send me a DM and let’s talk.

Jesse Smash Howland

Military discipline. NSCA coaching. Real results.I’ve trained people through injuries, plateaus, and life chaos, and I k...
05/23/2026

Military discipline. NSCA coaching. Real results.

I’ve trained people through injuries, plateaus, and life chaos, and I know what actually works. My background in the Army, competitive lifting, and strength coaching taught me this. No fluff. Just a plan built for you.

If you want a coach who can back up every rep with experience, come talk to me at SMASH’s Strength Lab. 💪

Your hinge is leaking strength.If your low back lights up before your glutes do, the fix usually starts with better brac...
05/23/2026

Your hinge is leaking strength.

If your low back lights up before your glutes do, the fix usually starts with better bracing and cleaner hip drive.

Brace first. Push the hips back. Keep a neutral spine. If you feel pain, stop and regress, then get it checked by a pro.

Want me to break down your deadlift setup? Comment "HINGE" and I’ll post the next step.

Your deadlift starts before the bar moves.Brace hard, set your lats, and pull the slack out first. That keeps your spine...
05/22/2026

Your deadlift starts before the bar moves.
Brace hard, set your lats, and pull the slack out first. That keeps your spine stacked and your power going into the bar, not into a sloppy first rep.

If your low back always feels crushed, your setup is the problem. Save this, then book a form check if you want cleaner pulls. Consult a pro if pain shows up.

Military discipline. Certified coaching. Real strength.I’ve trained in the Army, on the platform, and in the gym. That m...
05/22/2026

Military discipline. Certified coaching. Real strength.

I’ve trained in the Army, on the platform, and in the gym. That mix taught me one thing fast. Cookie-cutter plans don’t build lasting results.

At SMASH’s Strength Lab, every client gets coached with purpose, not guesswork. If you want expert eyes on your training, send me a DM and let’s talk.

05/21/2026

That deadlift changed everything today.

Big pull. Bigger mindset.

This is what happens when the work stacks up, the coaching stays honest, and the crew shows up loud. If you’ve been waiting for a sign, this is it.

Want results like this? Book a consultation at ottawastrengthtraining.com and let’s get to work.

Jesse Smash Howland

Strong knees start with smart ankles.Most people blame the squat, but the real limiter is often ankle mobility. If your ...
05/19/2026

Strong knees start with smart ankles.

Most people blame the squat, but the real limiter is often ankle mobility. If your heels pop up or your knees cave, your body is borrowing from somewhere else.

Fix the base first, then load the movement. Want a quick mobility check? DM me and I’ll point you in the right direction.

Jesse Smash Howland

Address

726 Industrial
Ottawa, ON
K1J8M7

Telephone

+16138899198

Website

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