idahokettlebells.com Blog

April 20, 2020

IKSC Weekly Links: April 19, 2020

Training Hard in the Sun!

Training Hard in the Sun!


IKSC Weekly Links: April 19, 2020

Training is on strong at the gym!

Governor’s orders specified against indoor gyms reopening, so we are now an outdoor gym. There is plenty of room outside the back door. Kettlebell and bodyweight workouts are our specialty. No one will lack one ounce of training. The only downside is that I can’t take it on any additional people until May 1st to ensure good quality control.

Please take note that you are all under a great deal of stress. We are still under an “emergency” declaration, which means compromising your immune system by overdoing it, or risking injury is not acceptable. Training sessions will be brief and designed to minimize risk. Do not try to make up for poor eating by training harder. The extra 100-200 calories you might burn off is insignificant. Tighten up the diet and focus on sleep.

The thing I always say? Train like a predator, not prey? This is what I mean. You should feel stronger when you leave the gym than when you came in.

Here’s a very tried and true program I’ve used over and over again. When in doubt, push, pull, squat. Repeat. This post even has some ancient videos from the old gym…LOL!
IKSC Push, Pull, Squat Program

Video of the Week: For those of you that have been doing improvised workouts.

We cover all these bases in our normal programming.
5 Ways to Get Stronger

The more metabolically healthy you are, the better you’ll fight off nasty respiratory illness.
CV and Elephant in the Room

Speculation as to whether exercise will make you better able to fight off a viral infection: I have no idea if this is true or not, but I can say that whenever I feel like I’m coming down with something a good sweat seems to help. Who knows?
Exercise as Protection

April 12, 2020

IKSC Weekly Links: April 11, 2020

IKSC Weekly Links: April 11, 2020

As always, vitamin D is important.
Vitamin D

How to train hard without compromising your immune systems. Always a good thing.
Immue System and Training

Now is a time to really focus on being reasonable in your training.
Dan John: Reasonable Training.

Kind of a long read, but some good theories here on why The Rona affects some people more than others.
Metabolic Disease and CV

Video of the Week: Gut Health and Immune System. It is extremely individual. Sometimes less fiber is better.

April 4, 2020

IKSC Weekly Links: April 4, 2020

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 2:55 pm

IKSC Weekly Links: April 4, 2020

It is time to suck it up and aggressively attack this health crisis we are in.

What health crisis is that? The one that we are immediately facing, which is diabetes, depression, high blood pressure, substance abuse, sleep deprivation, cardiovascular disease and chronic stress. The current situation we all find ourselves is just a petri dish for all of these factors that suck the life out of all of us.

“Live life aggressively” is a concept that Mike Mahler pushes constantly (look him up). I like that concept. The stress we are under right now is enough to make some people just give up, dive into a bag of chips or tub of ice cream and let themselves become a victim-of-circumstance. Make no mistake, we are in a fight right now, and I think the most immediate threat we all face are avoidable things that are sure to have horrible repercussions if we let ourselves get sucked into a cycle of stress eating, binge watching, rage social networking and overconsuming negative media.

Think of this CV “lockdown” as an enzyme that makes all these other toxins more powerful.

Here are a few links that I think are worth reading. There is little we can do about the current situation, but letting ourselves slide now is more serious that just who has visible abs or not.
Obesity and CV

Death Rate

Now is the time to go all-in Primal Blueprint, because it encompasses food, exercise, sleep and stress.
Primal Blueprint

Here is a good article on home bodyweight training using different tempos/holds. I don’t tend to get caught up in these things and usually just like to throw lots of reps at a problem. I have my opinions about how valuable these things are, but I do encourage you to try and find what works best for you. I have tons of respect for this guy’s work.
Bodyweight Training

Two Videos of The Week:
Pavel: Easiest way to get stronger overall is to make the grip strong, and make the abs strong. The second one is really pretty funny, but I have to say it got a lot of people doing kettlebells and most of it holds up very well.

April 1, 2020

Eat for Resiliency! Carnivore Nutrition Challenge

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 10:37 pm

Eat for Resiliency! Carnivore Nutrition Challenge
April 1 – 15. Only 15 days!

This time it’s not about a few pounds or even to make a performance improvement. It’s about getting as much nutrition as we can from the food we consume, gut health, and keeping blood sugars as stable as possible. It is about making your body as resilient as possible. None of us can afford to be less than our sharpest and healthiest right now.

I really don’t care who decides to jump in with me. I am doing this mainly for myself. Carbs and seed oils play hell on me if I consume them. I feel fat, sluggish, and moody if I get too many of them. I perform best mentally and physically when I remove them. Again, this is not about a few vanity pounds right now. It is about getting through a stressful period and keeping my immune system running in top shape (that definitely means eliminating sugars, grains and legumes, no matter who you are).

If it were a strict “carnivore diet” thing, we’d be Nazis about it only being meat, fish, water, and a little salt. While that way is excellent, very few people actually stick to that (even those that claim to be “carnivore” end up adding a few things here and there eventually).

This will really be more of a gut and brain health diet. Think of this as a very low-carb and high protein paleo diet. Again, this is not far from what I normally eat, but I’m tightening it down even more now due to less movement.

I guess you could also call this a hormone optimization diet. I can’t afford to be sloppy right now. The leeway I might have is just not here. Letting myself become a victim-of-circumstance and just saying “screw it” and diving into a bag of chips and a bunch of gluten-free beer is just not going to make things better.

Here are the basics:

•Meat, fish, fowl, eggs, and shellfish are the basis and should be about 90%. Bonus points for organ meats like liver. If it walks, flies, or swims it is probably good.
•Fermented foods like kimchee, sauerkraut, dill pickles, kombucha, miso, etc.
•Fats: Butter, up to 2oz cheese, ghee, avocados, coconut oil, 85% or higher dark chocolate
•Salt and electrolytes: Salt your food liberally. One of my favorite drinks is ½ to a whole lemon mixed with about ¼ teaspoon of salt. Redmond Real Salt is my favorite, but any kind will do.
•Bone broth
•“Strategic” carbs that reduce cortisol, but not enough to cause blood sugar rollercoaster
•Reasonable seasonings.

Make it taste good. Enjoy every bite.

I will be doing a Facebook “live” broadcast in my private FB group Tuesday, March 31th at 7:30pm MT.
Idaho Kettlebell Strength https://www.facebook.com/groups/69457548230/

Who’s in? Join me tonight at 7:30 on FB. I’ll be there to answer questions and get you started.

March 28, 2020

IKSC Weekly Links: March 28, 2020

IKSC Weekly Links: March 28, 2020

Every one of this week’s links has to do with strengthening your immune system in one way or another. Always good advice. Here’s something I posted the other day on FB:

Mindset matters. Part of that begins in the way you move. One of the things I notice about all this virus panic is people’s posture and gait when out in public. They all look (just slightly worse than normal) like distressed, caged animals.

Try this: Stand upright, shoulders back chin up, eyes up. Take a deep breath and walk strong and confidently wherever you go. Walk like you own every room you enter and command the ground in front of you.

It reminds me of a samurai maxim that insists that a good samurai only be found with arrows in the front of his body. You might catch something bad or you might not (more than likely not), but walking around like beaten dogs only makes even healthy people sick.

The point is not to be stupid, but be strong and confident. Don’t act wounded or you will be.

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Ignore the ads in this article on ZMA. You can get it from lots of sources. The kind I like is made by Vitamin Shoppe and also has theanine in it (which is an adrenal support supplement), but I don’t really have a brand preference.

I’ve taken ZMA to get my magnesium, zinc, and B6 for years. I always took it for more strength and better sleep, because it’s been proven to help that (directions say to take at bedtime).
I’ve also just bought magnesium, zinc and B6 separately and taken those at night before bed. Not a big difference whether you buy them all together or separately.

Anyone who follows me or has been to some of my nutrition classes hears repeatedly about magnesium, vitamin D, and zinc.

Stress weakens your immune system. Stress about things you can control, but not those you cannot. Control your emotions, or they will control you.
Stress and Immune System

It all starts in the gut. That’s really the whole point behind a paleo diet or ancestral health diet when you get down to it, and why it works so well (or it did, until you could make “paleo” cookies, brownies, etc.). Now is a good time to dial in what you are eating, and spend extra time preparing meals. I know I am dialing in my diet hard, because I know I just don’t have the normal “cheat room” I would otherwise due to the stressful situation we are all under.
Gut Health

Vitamin C is important when it comes to general immune system health. I take 2,000mg per day. This article has to do with it lowering cortisol, which relates back to the article above about stress and immune system. And yes, vitamin D is just as important as C. I’m also hearing chatter about high doses of vitamin C being used to treat our latest fun virus threat, but I’m trying to avoid diving into that specifically, since I just don’t know.
Vitamin C and Cortisol

This week’s video:
I’ve shared this before. This is really important right now. I know it’s easy to fall into a stress and stress eating rollercoaster. We all have a challenge to meet right now. It will only be made worse by going off the rails into a junkfood abyss. It is about more than just a few pounds around the waistline. For some, it is the difference between falling into a much more dangerous condition.

March 21, 2020

IKSC Weekly Links: March 21, 2020

One of my favorite spots

One of my favorite spots


IKSC Weekly Links: March 21, 2020

This is a good article from a friend’s blog on gut health. Most of these things will sound familiar, if you’ve been to any of my nutrition classes. Autoimmune diseases cover a wide range of things, so if you have a chronic skin issue or allergies, you might look into it. This also includes thyroid conditions. I talk about these things related to diet often, but Heidi Toy is a real expert on it.
Healing Your Gut

Here’s a good article on ways to help your immune system stay strong. Always useful, but sure can’t hurt to hear right now.
Boost Immune System

You always hear people talk about “doing cardio.” I hate that term. “Cardio” is largely activity-specific. Meaning running makes you good at running and biking makes you good at biking. Strength-interval training will get you to the same place body-composition wise, but when you consider all the things that you gain from a good strength program, it is clear what is a better use of your time. No one ever got stronger or increased mobility jogging or riding a stationary bike. They will make you better able to do those things.
Strength -vs- Running for Cardio

Kettlebell intervals have the highest calorie burn of any exercise. I’ve written and spoken extensively on this study since it came out about 10 years ago. There are many things that are misleading here. Something to think about is that even if you do think calorie burn as a result of exercise is of major importance, you aren’t really burning enough to make a huge dent in bodyfat. That part is going to come from diet.
Oh, and for those that are interested, I used a very similar program prior to this study and it does work as well as anything. While it’s not mentioned in the here, the exact program they used is called “Viking Warrior Conditioning” by Kenneth Jay, but I think his book was published later.
Best Way To Burn Calories

Video of The Week: Press reset with breathing. Take a minute to do this daily. This is good for stress levels. Use this position if it is comfortable, modify if-needed to make yourself comfortable.

March 14, 2020

IKSC Weekly Links: March 13, 2020

IKSC Weekly Links: March 13, 2020

I was one of the first certified Primal Health Coaches. It’s been a long time since that opportunity opened up in 2014. It is part of a bigger movement to make people healthier. I just found out that program is a member of this organization:
Holistic Health Education

Best article I’ve read yet on Coronavirus. Remember that having a positive mindset matters in everything. You WILL get better. This, too, shall pass.
What to expect.

Great things to keep in mind from Weston A. Price Foundation. Success leaves clues. Look to History, Anthropology, and Biology for what humans are truly designed to function best on.
Ancestral Diets

If there is a fountain of youth, it surely includes making yourself as strong as possible.
Fight Aging

I have no idea if this will minimize Coronavirus or not, but getting as much sunlight and fresh air as you can is always good advice. However, even though I supplement with 5,000iu per day of Vitamin D3 all year long, I’d make sure and maybe even take a little extra if you aren’t able to get your sun (I usually up my to 10,000iu during winter months). Low D3 levels are a common-denominator in so many ailments that it makes sense, regardless. I also read a little bit the other day that populations that the virus has spread are also known to be D-deficient. Sunlight and Coronavirus

Video of The Week: I’m often asked what I think of CrossFit. I view it as an exercise sport nowadays, not a training system. Mark Rippetoe (in the video) used to do barbell certifications for CrossFit, and like many that were involved in it 10-15 years ago, saw it changing for the worse. My first exposure to kettlebells was through CrossFit back in 2007.

March 7, 2020

IKSC Weekly Links: March 6, 2020

IKSC Weekly Links: March 6, 2020

Great advice for things that will keep you training long and productively. One more that I’d add is don’t waste time on anything that doesn’t make you stronger.
Principles to Change Your Life

The “Program Minimum” he refers to is basically getups and swings. Less is more sometimes. That is something that is very hard for people to get into their heads when deviating from the commercial “recreational exerciser” mindset into the strength and conditioning mindset that is required for really improving performance.
Minimal Program for Fighters

I’m glad that Mark addressed this. The issue of fasting and thyroid comes up frequently.
Fasting and Thyroid

Poor insulin-sensitivity and high blood sugars affect all hormone levels downstream. No surprise here that it would reduce testosterone levels.
High Blood Sugar = Low T

Video of The Week: Anyone want to geek out on back stuff? Here’s your guy.

February 29, 2020

IKSC Weekly Links: February 28, 2020

IKSC Weekly Links: February 28, 2020

Here’s a great article on one of our staples, the Goblet Squat. Dan John’s stuff mirrors a lot of what we do here. Happy to say that a lot of that has to do with just finding these things out via trial and error and lots of reps. If you want to read more, look him up. He also has a podcast now that is worth listening to.
Dan John Goblet Squat

Your gut and brain are connected. Junk in= Junk out. We all know this, but still a good read.
Processed Food = Junk Brain

If you want to live a long time, get comfortable being uncomfortable. I plan to live long and hard and then drop dead.
Discomfort = Long Life

High blood sugar equals low testosterone. Not a surprise. Insulin and leptin are master control hormones. If they are messed up because of high sugars, then everything else will be downstream. That is one of the first things I teach in my nutrition courses.
Blood Sugar and Hormones

Video of the Week: An interesting video about rowing trends. “Boutique” rowing studios are starting to be a thing. Trends are not something I follow (because one of my theories is that the longer and more proven a training system has been around the better it is), but you just might see more dedicated rowing interval classes in the future.

February 22, 2020

IKSC Weekly Links: February 21, 2020

IKSC Weekly Links: February 21, 2020

Sometimes the answer is simply asking yourself what is going to make you the happiest right now and tomorrow. Do less sometimes, but not so much that it causes more stress in the future.
Do Less

Here’s something interesting about artificial sweeteners. We all know we’d be better off without them, but maybe they aren’t the worst thing either.
Artificial Sweeteners

You’ll note that many of these vetted training methods look a lot like IKSC sessions. That’s partly because I’ve stumbled on to some of these methods through trial and error over a lot of years, and also because I’ve geeked out exercise physiology and training literature quite a bit and use that information in programming.
Well-Proven Training Methods

American Diabetes Association CEO goes low-carb. Full. Stop.
Finally…about time these guys got with the rest of the world. I can’t think of how many times I had to argue with a client whose Dr. (or even the Dr. themselves) about the merits of ditching most carbs for someone fighting pre-diabetes or diabetes in the past 10 or so years.
ADA CEO Goes Low-Carb

Good things to think about with every exercise.
Get Strong at Everything

Soybean oil is poison.
Soybean Oil

Couple of short videos for this week.

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