idahokettlebells.com Blog

June 20, 2019

IKSC Weekly Link Blast June 20, 2019

IKSC Weekly Link Blast June 20, 2019

Video of the week!

IGNORE some of the idiotic recommendations by modern bodybuilders. However, some great “bodybuilding” programs were used prior to the widespread use of steroids in bodybuilding. IKSC borrows from many of these old-school programs.
https://www.t-nation.com/training/3-reasons-you-cant-train-like-a-juicer?fbclid=IwAR0JqNKwV0k29kULP_zQstTd5MJSwuiO5dGqG4saR8SJM_Sp8pObWVqw1oM

Most of the nutrition strategies that actually work these days borrow heavily from what we called a paleo diet, when you get down and really look at them.
https://suppversity.blogspot.com/2016/05/ad-libitum-paleo-diet-w-handful-of.html?fbclid=IwAR2-9upwf-SELtGqz0hwtvtfXPiz23XMDo5efkNjiyeJySTVcSn4UzuAQfk

The big marketing push for fake meats are nothing more than the biggest processed food makers’ latest effort to sell the cheapest crap at the lowest price.
https://www.independentsciencenews.org/health/fake-food-fake-meat-big-foods-desperate-attempt-to-further-industrialisation-food/?fbclid=IwAR1rca1TULr5NQH4CmTe8uHtx5LEMUyozrvF8B5z2jXp9K3R1J8YEcqBr0Q

Along the same lines, here is the real story about greenhouse gas emissions and cattle. I’ve listened to hours of the professor cited here….and my photo below was taken right in the middle of cattle grazing land.
https://medium.com/@caroline.stocks/debunking-the-methane-myth-why-cows-arent-responsible-for-climate-change-23926c63f2c0?fbclid=IwAR3k95mj3HeITdhwbxwCF1AOQbibyZLszvwJZH0BTr8cNrynYVZ1DtzQsaU

Ajax at 3 Fingers

June 6, 2019

IKSC Weekly Link Blast June 6, 2019

IKSC Weekly Link Blast June 6, 2019

This 10 X 3 is similar to what we’ve done on our “Deadlifts for Days” or “Squats for Days” programs, with a few additions. https://www.t-nation.com/workouts/10-x-3-for-fat-loss

Every single thing we do at IKSC is an “ab” exercise. The goblet squat and the double kettlebell front squat are two of the most abdominal-intensive exercises you can do. Don’t automatically equate the soreness an exercise causes with the amount of muscular activation that actually occurs, or the amount of stress to a particular muscle.
(Note: This is also why we don’t mess around with things like planks very much.)

http://main.poliquingroup.com/Tips/tabid/130/EntryId/2279/Do-Front-Squats-to-Strengthen-the-Abs-Lower-Back.aspx

Choose animal proteins. It’s what we evolved to eat.
https://www.nutritionadvance.com/animal-protein-vs-plant-protein/?fbclid=IwAR0Yrk005usbRXt3RmilxV094kMfgX1T5B_Qlced2JbXNVqz961HJNNKjOs

Everything we consume has an impact on the planet.
https://sustainabledish.com/what-is-the-future-of-protein/

More processed food problems. They’ll make you look old.
http://ergo-log.com/age-s-the-estrogenic-effect-of-unhealthy-foods.html

Video worth watching. This is one of the reasons I am against “chronic cardio.” It is no freak occurrence when an experienced marathon runner or triathlete drops dead of a heart attack, as we hear about now and then.

Also worth watching today:

June 2, 2019

Eleven Pounds of Inflammation and Water Weight: TRAINING AND NUTRITION BLOG: 10/02-10/03/2011

Filed under: boise idaho nutrition class,Uncategorized — Tags: , — jbeaumont@idahokettlebells.com @ 1:46 pm

Eleven Pounds of Inflammation and Water Weight: TRAINING AND NUTRITION BLOG: 10/02-10/03

I’ve told this story a bunch of times and it’s been on my Boise Kettlebell Lifting blog since 2011. This was my big wake up call on nutrition. I’d been eating a good paleo diet for quite a while, with some junk here and there. Since I was just beginning October, it looks like I was keeping track of my monthly kettlebell snatch number.

Enjoy…

TRAINING:
10/02

REST DAY
10/03
200 24KG KETTLEBELL SNATCHES
100 HINDU PUSHUPS

4,800 LEFT.

NUTRITION:

First of all, let me begin by saying that I do not have a weight loss goal, or I would not have been eating or drinking any of this stuff at all. I have actually been dropping about one pound per week for the past month, and have been monitoring my weight so I don’t drop too much more.

I have been keeping a very strict diet for quite some time now, but allow myself one meal per week where I eat anything I want.

Right before I left the gym on Sunday (about 12:30 p.m.), I weighed myself at 228lbs. Up until that point I had only had about 50gr of whey protein, 2000mg of fish oil and about 1/2 gallon of water.

About 230pm I had about five strips of bacon, two small tomatoes, one broccoli crown with Ranch dressing, and a big handful of raw almonds.

Since my little sister was in town for her birthday, we had them over for dinner and grilled a whole bunch of grassfed hamburgers. I had one, wrapped in lettuce and some salad.

Jennifer (my sister) brought some Widmer ale over, and I decided to indulge in two India Pale Ales (I love, love IPA) and most of a Hefeweizen. So, about 36oz total of a thick ale in all.

My other sister, Jacqui, decided to mess with me and my paleo nutrition and brought a package of powdered donuts with raspberry filling. She dared me to eat one. I totally took her up on it and ate two. I also polished off an Idaho Spud bar (sugar bomb). I haven’t eaten anything like this in a long, long time.

About 7 a.m. today I tried to down some protein and some fish oil capsules. I noticed before that that I had the worst case of acid reflux and my eyes and face were puffy. After downing the protein, I immediately threw up violently. I felt absolutely awful. I looked in the mirror and noticed that I had huge circles under my eyes and my face looked pale and felt as big as a basketball. Of course, no one looks their best immediatley after vomitting, but I was so swollen. I continuted to feel absolutely horrible throughout the day: No energy, slow thinking, and a slight headache.

Now, I weigh enough that 36oz of beer is not enough to cause a hangover of this magnitude. I would probably feel it, but not to this degree. I can drink a lager beer, wine or shot(s) of tequila and not feel it at all. But, none of those have the amount of wheat and grain that these thick ales do.

When I got to the gym this morning (about 7:20 a.m.), I weighed myself on the same scale I had the day before, wearing clothing and shoes almost identical to the day before. My weight?

239lbs!

11 pounds of inflammation and water weight. I thought there was something up with the scale, so I weighed again. Same result.

I immediately began drinking as much water as possible, probably a little over two gallons by day’s end.

About 2 p.m. I ate 1/2 of a large avocado with lemon and cayenne pepper, about two ounces of BBQ pork jerky, one large broccoli crown with lemon juice, two small tomatoes, 2,000mg of fish oil, 2000 i.u. of vitamin D and a multivitamin. I also ate a whole large orange.

About 5:30 p.m. I weighed myself, after hydrating well and taking two scoops of Nutrex Hemo Rage with creatine. My weight had dropped to 235.

By 9 p.m., after drinking another gallon of water, and eating a banana and 25gr of whey protein postworkout, I was down to 233. Six pounds lighter than first thing that morning.

For dinner tonight I ate about 12oz of steak, 2,000mg fish oil, and 1/2 of a large pineapple, with some roobios tea to fight the inflammation and allergic reaction.

This was the worst reaction I have ever had to sugar/grains, and I rarely consume this stuff. I can’t totally explain all of the reasons for this huge reaction, but the scale sure didn’t lie.

All I can say is that humans are not built to ingest grains any more than a horse is built to eat bacon, and it goes without saying that all the sugar in the alcohol and donuts is poison. I would venture a guess that many people who eat and drink these things on a regular basis are carrying around this type of inflammation every single day without realizing it.

May 30, 2019

IKSC Weekly Link Blast May 30, 2019

IKSC Weekly Link Blast May 30, 2019

This article brings up a point I like to hammer home at IKSC about training athletes. They have to have a base of strength in a few basic exercises before any kind of “sport specific” training is necessary or even a good idea at all. There are lots of programs that bleed parents for tons of $$$ that are nearly useless, but look cool, and parents that don’t know the difference fall right into the trap.

The single most important thing a strength coach can do is protect a young athlete from THEMSELVES. The most foolproof way to do this is to reinforce basic strength movements using conservative and safe exercises.
https://www.stack.com/a/the-one-thing-young-athletes-must-do-before-they-can-get-significantly-faster?yptr=yahoo

More exercise is good for arthritic joints.
https://medicalxpress.com/news/2019-03-cartilage-arthritis.html

The brain needs animal fats. Processed seed oils like soybean and canola oil are pure poison.
(Note on the chart where they rank foods…Farmed fish is not a good option, even if it is high in DHA. Choose wild.)
https://www.psychologytoday.com/us/blog/diagnosis-diet/201903/the-brain-needs-animal-fat?fbclid=IwAR2lvrJFhiJoOvqPFH8HI_qr3FXqmANRAF-r375dd2CQ0u1dYzKqkveIcWk

You can’t make up lost sleep on weekends. Note how short the study was, and yet the results so pronounced. The immediate results of good sleep habits versus bad ones have shown up fast in many studies. And like we’ve discussed in class, poor sleep immediately translates into poor food choices.
https://jamanetwork.com/journals/jama/fullarticle/2734052?fbclid=IwAR35jZGxrXku4VWR4Ozqnl3HNa7gk_Pq7RLZA9auN6heIlzieB3VR1xaZcU

Video of the week: This guy had blood draws frequently for an extended period. We’ve talked about this in class. What your doctor sees as a cholesterol number can vary widely from day to day.

May 9, 2019

IKSC Weekly Link Blast May 9, 2019

IKSC Weekly Link Blast May 9, 2019

May is Mental Health Awareness Month. Knowledge is increasing fast about the connection between the gut biome and mental health. Here is video from a lecture I was fortunate to attend last summer on this topic. NOTE: It is a far cry from the idiotic and insulting marketing campaign Burger King is doing right now exploiting the food/brain connection by packaging foods that are specifically noted to CONTRIBUTE to poor gut health.

Sleep. Here’s a good article from a few years back on ways to optimize your sleep time. We’ll do another class on it sometime.
https://robbwolf.com/2015/10/14/sleep-your-way-to-optimal-performance-in-just-7-days/

Is breakfast important? Who said it was the most important meal of the day? I haven’t eaten a “breakfast” in a long time, but if you are going eat early, skip the carbs. That means no cereals, muffins, etc. https://jamanetwork.com/journals/jama/fullarticle/2732831

A good article on insulin’s role.
https://www.t-nation.com/diet-fat-loss/insulin-advantage

What media articles don’t point out about the studies relating meat and cancer.
https://www.marksdailyapple.com/red-meat-colon-cancer/

The conversation around stretching changes every few years, but a constant is that stretching immediately prior to training is mostly useless and just makes you weak and even prone to injury. What is more important is to have strength throughout your full range. http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2788/Facts_and_Fibs_About_Stretching.aspx

Don’t throw away the salt shaker if you’re worried about high blood pressure. Cut the carbs and sugar.
https://www.diabetes.co.uk/in-depth/high-blood-pressure-excess-sugar-diet-may-culprit/

May 2, 2019

IKSC Weekly Link Blast May 2, 2019

Filed under: boise idaho nutrition class,eagle idaho fitness — Tags: , — jbeaumont@idahokettlebells.com @ 1:43 pm

IKSC Weekly Link Blast: May 2, 2019

Finally, the American Dietetics Association decides to adopt carbohydrate restriction as a “thing.” I’ve been beating this drum for almost a decade now. It has been frustrating to compete with the advice of registered dieticians, doctors and others about this. It is basic biochemistry that is easy to understand when presented in the right way.
https://www.dietdoctor.com/american-diabetes-association-endorses-low-carb-diet-as-option?fbclid=IwAR3TSlIvLPgGVnJvxkJjuosVD822VopIUmnVlXaVy-Q2oYL7lSm4rMcBhp8

More on insulin, related to our class Monday night. This video is a little dated, but still mostly accurate.
https://www.youtube.com/watch?v=Yo3TRbkIrow

I am pretty cautious about sleep aids, but they can be good tools.

10 Natural Sleep Aids: What Works and Why

Old saying: “The legs feed the wolf.” Every day is leg day.
https://www.t-nation.com/training/tip-test-your-lower-body-strength

I still eat some veggies and some starches about once or twice a week, but what we are learning about eating nothing but meat is pretty good info. Primitive humans were virtually carnivorous. It is our default setting.
https://www.psychologytoday.com/us/blog/diagnosis-diet/201904/the-carnivore-diet-mental-health?fbclid=IwAR0GAQ5FWEZeWLgCq5DCYDwwxOGLyh3c7o5bUenVDN2CjwO8ZVbVyUBxp-M

No, you don’t need “cardio” just for the sake of elevating your heartrate. Building work capacity -the ability to move heavy things and your body fast and efficiently – is something different. That takes strength.
https://www.marksdailyapple.com/the-evidence-continues-to-mount-against-chronic-cardio/

I was on The Joe Health Show podcast the other day. You can find The Joe Health show on iTunes, if you don’t mind listening to me ramble about the way we train.

April 25, 2019

IKSC Weekly Link Blast: April 25, 2019

Filed under: boise idaho nutrition class,eagle idaho fitness — jbeaumont@idahokettlebells.com @ 1:48 pm

Hey everyone!
I’ve decided to start putting out a blog post about every week with a bunch of interesting or relevant articles for those of you training with me. I normally share these on the Idaho Kettlebell Strength and Conditioning Facebook page, but that is definitely not the most reliable way to get information out. I really hope some of this information is beneficial.

These emails will be purely informational, and you won’t be subject to marketing stuff. I realize sometimes the articles themselves will contain some marketing links, ads, etc., but I try to filter that out as much as possible. Rest assured, I am not being compensated for any information provided or sales of any product that might be advertised.

I hope this is helpful.
-Jim

This is one of our staple exercises. I don’t just program these to make your traps and forearms sore.
https://www.t-nation.com/training/tip-the-30-second-weakness-finder?fbclid=IwAR0Lm9ymYhVvq1Qb8uR_F2qNh7L9a3a0MA8dBk1GG3gZ8vp35QNLAzSHNC8

This one reminds me of one of my favorite Mark Rippetoe quotes: “The myth that women shouldn’t lift heavy is only perpetuated by women who fear work and men who fear women.”
https://breakingmuscle.com/fitness/the-joy-of-being-a-woman-with-muscles?fbclid=IwAR3Cus79biA15m-oJl4H-jhTqKoevkkQAxSjHTMUgXpGQG0q4WeENX9uRHk

Kettlebell ballistics like swings are speed and power movements with zero risk.
http://www.ergo-log.com/strength-training-for-speed-extends-lifespan.html?fbclid=IwAR3EDaSnbqKGENZCa-EndukyTOouxLRxy07Cthjo94kmsw6W3GM2ksGjWFM

Protein myths that need to die.
http://main.poliquingroup.com/Tips/tabid/130/EntryId/2409/Five-Annoying-Dangerous-Things-People-Say-About-Protein.aspx

Creatine. Get basic creatine monohydrate. I don’t currently supplement with it, because I eat tons of red meat, but if you don’t it is huge.
https://www.t-nation.com/supplements/everyone-should-use-creatine?utm_source=facebook&utm_medium=social&utm_campaign=article7473&fbclid=IwAR2p5yW8OTUx-3kTkKC36V0aOOFf-MqgP6GCBRMciLDVzMYZ3mZPKSRX-eU

December 6, 2018

IKSC’s Burpee November

Filed under: boise idaho nutrition class,eagle idaho fitness,kettlebell fat loss — Tags: , — jbeaumont@idahokettlebells.com @ 11:41 pm

IKSC’s Burpee November has been a thing since 2011. To give credit where it’s due, it came from Lisa Shafer and Kettlebell Inc. She suggested on the forums that we should try doing 100 burpees a day throughout the month. Some of us bit in and did it. It has been a tradition ever since, with some modifications here and there.

It always works. There are few times I will say that something will guarantee some kind of result, but this is one. I don’t really look at these monthly events like a huge “challenge” as much as a movement quota. I like to think of them as forcing me to get some kind of small exercise breaks in throughout the day.

This year’s breakdown went like this. 500 per week for advanced, 350 per week intermediate, 250 per week for beginners. Any modification was allowed. Even dropping into a plank position and then regaining the standing position is allowed if someone isn’t able to do anything else. Getting up and down from the floor is absolutely a necessary life skill that most adults shy away from as they age.

Others chose versions with added resistance, like double kettlebell burpee-cleans, kettlebell burpee-deadlifts, or burpee-pullups, where you do a burpee under a pullup bar then grab the bar at the top and do a pullup. These variations were counted at a 2:1 ratio.

It for me, it helped maintain body comp almost effortlessly. I’m 45 now, and I that is past the age genetics can carry you. It has to be lifestyle. I can’t get away with eating other than a diet that is aligned with my DNA (i.e. what would be called a paleo diet) and doing exercises that are effective.

I mostly chose to do burpee variations that used kettlebells or burpee pullups and stayed effortlessly lean at 224lbs at the end of the month. Nope, I don’t look that much different than I have for several years. My body is pretty happy right about here, and since I primarily do martial art as a physical activity outside the gym I compare my physique to what a heavyweight MMA fighter looks like, rather than a physique model.

July 10, 2017

Ketogenic Diets

Ketogenic diets are kind of a hot thing right now. Yes, I am very familiar with all the ins and outs of it, having used this strategy consistently for a number of years. Here’s what people are getting right and wrong about this approach currently:

Right:

Reducing blood sugar and body fat by cutting out the sugar and eliminating processed carbohydrate. Carbs are an “elective” macronutrient. Your body can run on fats and protein after an adjustment period. It may or may not run its best (depending on who you are), but it will run just fine if you do it right and get through the transition period.

If humans didn’t have this “metabolic flexibility” we wouldn’t have survived. The vast majority of people in today’s society overdo their carbs. You have to earn them, or they are just going to be stored as fat.

Wrong:

Using supplements and eating low-quality, inflammatory foods and man-made oils.

A keto diet can be very healthy if you are getting lots of fatty wild fish, fatty pastured meats, grass-fed butter, low-carb veggies, etc. But, if you are getting your fats from nothing but supplements (yes, even coconut oil and MCT oil are meant to be limited), and are eating pounds of bacon and sausage per day, you are not going to do well.

So basically, what we are looking at is a very low-carb version of a paleo or primal diet, if one is to do this in a healthy way. Like it or not, that is what we’re talking about, or something about 95% there. It may be marketed as something different, but it is likely just a knockoff of a very basic ancestral diet.

October 28, 2016

Beware of Fitness Cults

Beware of Fitness Cults 

What are fitness cults, you ask? Fitness cults are fitness systems, trainers, or coaches that take advantage of weak and otherwise unfit people and convince them that their system is the only thing that has changed their lives in a positive direction, that theirs is superior to everything else.

To a weak and powerless person, this can cause the fitness cult to take on a disproportionate part of their lives and creates an unhealthy relationship with the cult or personalities associated with it.

Here’s an example:

Average Jane (or John):

Jane is 35. She never learned to to tax herself physically in any way, and hasn’t done any form of structured exercise since high school. Now, at 35 she works a desk job, is a mother of two, eats a Standard American Diet (SAD) and carries an extra 30lbs of fat around the midsection. She has very little positive reinforcement in her life, hates her job, and has no hope for anything better. In her eyes she is old, fat, and has little control over anything.

One day a friend of Jane’s invites her to a local Cultfit gym. She gets started and sees rapid progress since she also changed her eating habits, and despite the sedentary lifestyle, actually had some good genetic raw material under the surface.

A year later she has made some big changes and begins to coach others (after paying $1000 for a  weekend certification). Now, after a year she knows very little, but in the newbie’s eyes she is an expert. Since she has little perspective on what it means to be strong and athletic beyond Cultfit, and had very poor self-esteem to start with, she believes that Cultfit is the best thing in the world.

Truth be told, if you take a totally de-conditioned person eating a horrible diet and get them to do literally any type of exercise and structured eating plan you will see massive improvements initially. There was nothing special about Cultfit.

Since Cultfit gives her a little positive reinforcement and some sense of accomplishment in her life, it takes on a disproportionate level of importance. She even gets a tattoo of Cultfit’s logo on her back.

This level of blind allegiance is not lost on the head coach of Cultfit (who also has poor self-esteem) and he knows he can take advantage of this level of dedication to get her to do anything and sell anything.

Jane will drink whatever flavor of Kool-aid Cultfit serves up without question. She has no alternative, because to do otherwise is to revert to her powerless life before Cultfit. She has no way of progressing past Cultfit.

This situation is amplified, since Jane’s life has revolved around Cultfit for the past year. Cultift is all she talks about and most of her pre-Cultfit friends have become distant and alienated. Even her husband and kids are sick and tired of Cultfit.

To question Cultfit’s methodology or business practices is unthinkable. Cultift now takes more from Jane than it ever gave her.

Sound familiar? Change the names or the sex of the people involved and we could easily transfer this to many different fitness systems (actually Cult-like martial art schools are the masters of this business model).

The worst examples of this are some of the multi-level marketing companies that prey on this mentality for financial gain. The diet and supplement industry are infested with these practices.

Contrast this with what a great strength coach or teacher does: 

He or she empowers the trainee to learn for themselves. It is the coach’s ultimate goal. My Taekwon-Do master once told me as soon as you begin to think that you know something your instructor doesn’t, it is time to thank your instructor because this means he was very good at what he did. This is because your instructor inspired you to learn and had your best interests at heart.

The ultimate compliment to an instructor is to have the student surpass them. This can only happen when the instructor is unselfish and cares more about the student’s training than they do their own or the brand. This, of course, doesn’t mean the instructor doesn’t train or skips training. Quite the opposite, the instructor now has the awesome burden of students watching his every move and seeing his level of training diligence as an example. This is completely non-dogmatic, in that it is only through the student’s trust and loyalty that this model works. In a healthy teacher-student relationship this is a two-way street.

This is precisely the opposite of Cultfit. This is empowerment. This is what enhances someone’s quality of life and sense of self-worth beyond the gym and should last well after that gym closes its doors.

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