idahokettlebells.com Blog

November 21, 2020

IKSC Blog: November 20, 2020

IKSC Blog: November 20, 2020

Thanksgiving doesn’t have to be a junk fest. There were no pies or cranberry sauce on the menu at the first Thanksgiving. Thanksgiving lobster and clams anyone?
First Thanksgiving

Those of you training at IKSC have heard me talk about how the veins in your calves are the “second heart” and not to sit around between sets. This is interesting information to build on that. I also like the note about ankle mobility being a key part of this equation.
Strong Calves = Strong Life

Melatonin
You may have seen this study about melatonin levels and coronavirus outcome. You may have also seen a supposed “debunking” article saying that you shouldn’t take melatonin, but the bigger picture is that sleep quality has a lot to do with building a healthy immune system.

We were talking about astaxanthin the other day. You find it in wild salmon. Looks like it’s really good for your skin.
Astaxanthin

December Getup Challenge is coming up soon!

You can’t out-train the dinner table. This is an old blog post I’ve told some of you about. Training to burn calories is a lie.

Video of The Week: Get your salt!

This is not so much a video, but a podcast in video form. You can also look up the Wise Traditions Podcast on iTunes or possibly other outlets.

November 11, 2020

IKSC Blog: November 11, 2020

IKSC Blog: November 11, 2020

Steve Maxwell is a huge influence on what we do at IKSC. I was fortunate to have been able to take a few of his courses a few years back. Here is a great perspective on what quality training should look like if you’re over 45 years old.

I go on and on about vitamin D, one of our big three supplements. Here are some recent articles on our other two, zinc and
magnesium.

I’ve recommended blue light blocking glasses in the past and how they can help with making your sleep time more productive. I remember one guy that said after wearing them in the evening, he would fall asleep before his favorite nightly TV show

This is an interesting study about how your maximal exercise capacity might affect your outcome if you contract our favorite virus these days. This shouldn’t be a surprise, the stronger your heart and lungs are the better lots of things go.

Latest on the downside of chronic cardio There is a reason that we don’t spend much time in what is called the “junk zone” of aerobic training, which is hard but not hard enough to be true max effort, and yet too hard to provide good aerobic base building.

Video of the Week:

November 2, 2020

Old Rates

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 12:37 am

For existing and previous members only.

IKSC 2018 Rate





IKSC Legacy/Family Add-on





October 29, 2020

Nutrition Basics: Macronutrients (Protein, Carbs, Fats)

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 2:14 pm

Nutrition Basics: Macronutrients (Protein, Carbs, Fats)

Protein:
• Priority 1#
• Responsible for building and maintaining all tissue.
• 4 calories per gram
• .75-1.0 grams per pound of bodyweight, per day.
• Animal sources are best. That is what we evolved to eat.
o Contains all essential amino acids
o Essential vitamins and elements: Zinc, Iron, Magnesium, B6, B12
• Plant sources of protein do not contain all essential amino acids, are not as bioavailable, and require excess calorie consumption. It is possible, but very difficult and requires supplementation.
• Best is to get protein from a variety of meat, fish, fowl. Consider “nose-to-tail” eating strategy.
• Choose natural sources. Don’t drink calories.
• Virtually impossible to eat too much protein.
Fats:

Every cell in your body is made of saturated, animal fats.
• Saturated fats. Solid at room temperature.
• Unsaturated fats. Liquid at room temperature.
• Polyunsaturated fats (PUFA). Only found in tiny amounts in nature. Not part of natural diet.
• Monounsaturated fats (MUFA). Natural part of many diets.
• Trans fats (hydrogenated). Avoid these.
• Processed oils are basically poisons. They include canola, soybean, cottonseed, sunflower seed, peanut oil, sesame seed oils, rapeseed oil. These are all PUFAs. Highly inflammatory and cause cellular damage and insulin resistance.
• Natural fats (good). Virtually all animal fats (butter, ghee, lard, tallow, fish oil), coconut oil (MCT), avocado oil, macadamia oil, palm (non-hydrogenated).
• Omega3 -vs- Omega6
o Omega3 is basically anti-inflammatory and omega6 is basically pro-inflammatory.
o Omega3 is rich in EPH and DHA vital for proper brain function.
o Proper ratio of Omega3 to Omega6 is anywhere from 1:1 to 1:4, depending on who you talk to. Modern diets are way outside range (See Dr. Knobbe video)
• If it comes from nature, it’s usually good. If it comes from a factory, it probably is not.
• 9 calories per gram
Carbohydrates:
• “Elective Macronutrient”
• 4 calories per gram
• Your brain does require glucose, but your body can make enough from protein and fat sources for proper function (gluconeogenesis).
• We are not designed to have 24/7/365 access to carbohydrate sources.
• All process carbohydrate sources are hyperpalatable.
• Carbs=Sugar.
• Carbohydrate sources are not mixed with fat sources in nature.
• Carb tolerance is very much an individual thing, depending on genetics, lifestyle, gut health, needs, hormones, metabolic health, etc.
• Calculate total carb/sugar content. Don’t confuse the issue with “net” carb numbers.

Action Items: Things you can do today!
1. Prioritize protein from animal sources. Shoot for 1 gram per pound of bodyweight per day.
2. Don’t intentionally add fats. Eliminate all processed seed oils.
3. Use Primal Blueprint Carbohydrate Curve as a guideline.
4. Plan out five meals around a meat, fish, or fowl that you enjoy.
5. Look for a nutrition tracker online and log everything you eat. My preference is MyFitnesspal.

Jim Beaumont CSC, Certified Strength and Conditioning Coach, Certified Sport Nutrition Specialist, Primal Blueprint Heath Coach, Tactical Athlete Kettlebell Instructor. Idaho Kettlebell Strength and Conditioning(208) 412-6079 www.idahokettlebells.com

October 27, 2020

IKSC Blog: October 26, 2020

IKSC Blog: October 26, 2020

This is an interesting thing to think about with regards to nitric oxide boosters, which are part of many bodybuilding supplements. Never thought about them having any kind of immune system benefits, though.
NO Boosters and Coronavirus

Here’s a good article on exercise and mental health.
Exercise Improves Mood

I go on an off a carnivore diet. I think one of the reasons it works so well for so many is because they weren’t getting adequate protein before deciding to go that route. For some it has really made a huge difference with some autoimmune conditions, when nothing else did.
Carnivore Diet

As well all know, crawling can be easy mobility training or the most brutal full body strength and cardio workout you’ve ever had. Looks like some folks decided to test this in a university setting to see how much improvement in movement it actually does scientifically.

Original Strength is the top system for this type of training. It can be done at every level, from rehabilitation to athletic gains. I have used this for years and am a certified Original Strength restorative movement coach (I think the only one in Idaho, unless that has recently changed).

“Quadrupedal movement training is a viable alternative form of training to improve whole-body stabilization and flexibility.”
Crawling Study

Video of The Week:

October 14, 2020

IKSC Blog: October 14, 2020

Stacie F. is rowing over 56,000 meters for breast cancer awareness this month.

Stacie F. is rowing over 56,000 meters for breast cancer awareness this month.

IKSC Blog: October 14, 2020

Benefits of crawling: We relearn to move like we are meant to. Which means, without pain and dysfunction.
Benefits of Crawling

With all the lip service I give to vitamin D, it’s easy to look past other parts of IKSC’s big three supplements: This is a good article on Zinc and how it might be the difference between a good and bad outcome if you get coronavirus.
ZInc

And here’s another good article on zinc. I’ve shared this one several times.
More Zinc

There is little need to do specific “ab” exercises. The big basic movements work all of these muscles as a unit. Muscles throughout the midsection are worked during everything we do in training: Swings, squats, pushups, crawls, burpees all heavily involve those muscles:
Big Lifts Work the Core

Interesting article on fat cells and sunlight. We immediately think of vitamin D, but there is more to it.
Fat Cells and Sunlight

This is a great podcast with some interesting points. Remember, your health is in your hands. Make your own choices. Health Freedom

Video of the Week: I’ve shown a few of you this one. I do these now and then. This is a good roll to try if you have limited space to work with. You could do these every day. I’m not too sure about these making you punch and kick that much harder, but they are still good for your spine.

September 21, 2020

IKSC Blog September 21, 2020

IKSC Blog September 21, 2020

Squat myths still surface now and then. Everyone is different, but there is a joint in the middle of our leg, called a knee. It is designed to articulate more than just 90 degrees. Squat Myths

Safeguard your sleep. It is important for your immune system’s ability to ward off all kinds of nasty marauders.
Sleep and Immunity

Protein intake for women: Note that these are minimum requirements and it won’t hurt you to get more.
Protein Intake for Women

Carbs at night: I’ve found that getting most of your carbs at night or immediately after your training for the day is best for most people, and I’ve been recommending it for those I have worked with in my nutrition program for years now. This, of course, was an uphill battle against so much misinformation from mainstream nutrition recommendations. Carb Night

Good article on hand strength. Every time you pick up a kettlebell your hands get stronger: Strong Hands

Video of The Week: Get strong in your basic human movement patterns by increasing load in those movements and then specifically practice the sport movements you are playing. Your strength training does not have to be complicated or look cool. Save that for the mat, ring, or field.

September 6, 2020

IKSC Link Blast: September 6, 2020

IKSC Link Blast: September 6, 2020
eagle1

eagle2

eagle3

eagle4

The bird in the photos is a golden eagle. It was feeding on a dead coyote way out in the desert on beef rangeland. There are 1,000s of cows in the area. This is one of the nuanced parts of beef production that is rarely discussed. There are also 1,000s of wild animals, insects, reptiles and birds that live on rangeland. The cattle help by keeping the grasses (fire fuel load) in-check and fertilizing the soil.

Vitamin D
The latest on Vitamin D: Just what many of us have been hinting at with all the positive indications on vitamin D. For those that need a study, here is one:
Corona Vitamin D Therapy

I know this is starting to be redundant on the vitamin D, but here’s more.
Vitamin D and Corona Outcome

Training Smart
Note that we do lots of sets “on-the-minute” or with a specific rest period. This article says it is for big athletes, but I find this works just as well for most normal people that aren’t 21 years old and who are training for general health and fitness. The goal is to avoid training injuries.
Training for Monsters

Foot Muscles
I totally agree with the sentiment in this article about training the foot muscles, but you don’t necessarily need to do the exercises presented.
One of the chief reasons IKSC’s training is very effective is that there is ample attention paid to the effect it will have on the feet and ankles (even if I don’t go on about it in class every day). Even a slight degree of immobility or instability in the feet and ankles causes a ripple effect that decreases force production throughout the body (think of it like your car’s traction control taking power away so you won’t spin the tires).
Simply training barefoot and spending as much time barefoot as possible is the most obvious, and why I encourage it and discourage training in shoes like running shoes. Here are some of the most valuable exercises we do for the feet and ankles, in no particular order:
1. Crawling, lunging, loaded carries, etc.
2. Swings, and goblet squats.
3. Even pushups and especially Hindu pushups force the feet to work and provide extra stability.

I believe it was Gichin Funakoshi (founder of modern Karate-Do) that said Karate training exercises the body from toes to fingertips. This is important to consider for overall health.
Weak Feet = Weak Body

Meal Timing Mistakes
One of the things I’m always asked about when it comes to my nutrition program is whether people have to eat several times a day. No. I’ve never bought into that idea. It was validated for me back in the 2000s, when I read The Warrior Diet by Ori Hofmekler. Basically, the idea of eating frequently is a modern invention, and the eventual problems that go with it have to do with it just not being inline with what our genes expect us to do, which is eat one or two big meals per day and sometimes go long stretches without eating.
6 Meals A Day?

Video of the Week: Long term damage from excessive cardio.

August 24, 2020

IKSC Weekly Links: August 23, 2020

IKSC Weekly Links: August 23, 2020

I have a decent amount of muscle in my chest and shoulders. My main chest exercises are pushups, dips, getups and presses. I haven’t ever felt a need for bench pressing.
Pushups -vs – Bench Press

Kettlebell swings: Ignore the videos shown, or if you do watch them, at least ignore the weights and form shown. We can do better. The rest of the data is good, and I’ve read much of the background on some of the experiments he cites. It is a good article. Also, I’d ignore the part about going super heavy. We have since learned that the most optimal bell for max force is generally not more than 1/3 of a person’s bodyweight.
Heavy Kettlebell Swings

I can think of a good number of people I know personally who have experienced these odd illnesses over the past year and gotten over it. Looks like coronavirus is so scary and debilitating that you may have had it and not even known it. Now, figure this basically un-knowable amount of people with the padded death counts, and I gather that the numbers put out daily or weekly are just about meaningless and paying attention to them is likely just to cause anxiety and worry over something you can’t control.
Maybe You Had CV Already?

Rack kettlebell carries and front squats. Another good article in T-Nation this week!
Kettlebell Squat and Carry

I’ve been beating the drum about vitamin D at the first mention of coronavirus. Here’s what is being born out: Better Survival Rates with Vitamin D

Video of The Week: Some of you might recall this as being similar to the drill we do in class with the goblet squat. Remember how the squat got easier?

August 11, 2020

IKSC Weekly Link Blast: August 11, 2020

IKSC Weekly Link Blast: August 11, 2020

This is a pretty cool article about one of the guys on that poster in the gym.
Arthur Saxon

Interesting list of supposedly worthless exercises. You won’t see these at the gym, but I never say never when it comes to an exercise or training tool. If you train enough people for long enough you find uses for things you never thought you’d use, or that you quit using and then find a use for it later.
5 Worthless Exercises

This is one of the best podcast episodes explaining the connection between back health and kettlebell training. Prof. Stuart McGill is one of the world’s foremost experts in back health. If you only listen to one podcast this month, this is the one:
Stuart McGill Kettlebell Podcast

Vitamin C intake and blood pressure.
Vitamin C and Blood Pressure

Video of The Week: Coach Dan John on loaded carries, one of the most respected voices in the strength and conditioning world.

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