March 28, 2010

New Schedule, new videos.

Filed under: Uncategorized — Tags: , , , — @ 4:32 am

12 p.m. small-group training at Caldwell facility. Monday thru Friday.
5:30 p.m. Tuesday, Wednesday, Thursday at Caldwell facility.
7:45 p.m. Monday, Tuesday and Thursday at Kim’s Taekwon-do in Boise.
9 a.m. Saturday and Sunday at Caldwell facility (beginner class)
10 a.m. Saturday and Sunday at Caldwell facility.

Here are the sick videos from this Saturday.

March 25, 2010


Filed under: Uncategorized — @ 6:23 am

Supplemets and Buybulkwhey protein.

Whenever the subject of maximizing one’s training comes up, the subject of supplementation is usually not far behind. This is understandable. The supplement industry is huge, and spends a zillion dollars a year advertising in just such a way as to make one think that taking this or that particular supplement is either simply good for you, or necessary to achieve one’s fitness goals.

While I certainly don’t claim to be a chemist or biologist, I have used – and know those who have used – a good number of the different sports nutrition supplements over the years. Some are good and some are not.

I do have opinions on specific products or brands. I won’t share them here. You are free to ask me any time and I will give you my honest answers.

What I will say is that I am not compensated in any way for recommending any particular supplement brand, and I plan to keep it this way.

To be trusted is the most important thing to me as a trainer and as a person. If, as a trainer, I recommend something based your needs, I want there to be no doubt that it is because I believe it to be safe, have seen it work (or at least know the ingredients to be effective), and think it is the best thing out there for your goals.

It is not because I am making money from it. Whatever amount of money to be gained from selling a supplement is nothing compared to building the trust of those I train.

There is currently only one nutrtional supplement I am promoting across the board: Buybulkwhey protein. It is a local company, and there is no added garbage in it.

Full disclosure: Since I signed up to be a associate on their site (as anyone can) I get 5lbs of free protein for every 50lbs bought from my link. Trust me, this is not enough to sway my opinion if I couldn’t gag the stuff down, or didn’t think it was good stuff. It is currently the only whey protein my wife and I have in the kitchen. Oh, and the price is better than anything out there.

You can visit the site by clicking the banner below.

March 15, 2010

Want to burn 20 calories per minute during a kettlebell workout? Really?

Filed under: kettlebell fat loss — Tags: , , , — @ 9:27 pm

Want to burn 20 calories per minute during a kettlebell workout? Really?

Lately, every kettlebell instructor in the land is touting the recent ACE (American Council on Exercise) study that revealed that caloric expenditure during intense kettlebell training is up to 20 calories per minute.

What most of the would-be kettlebell instructors are failing to point out, is that what is being done during the workouts will feel like 20 calories per minute, and you have to be using a significant weight to put that kind of load on your body.

Note: this is not some sissy “kettlebell bootcamp” workout using small women’s kettlebells and doing nothing but stupid things like bicep curls and walking lunges with them.

The test is described as experienced kettlebell lifters more or less continously snatching kettlebells ranging from 26lbs to 44lbs. This is tough.

I can easily get my heartrate to 180bpm+ doing this with a 53lb kettlebell. This is not for everyone, and certainly not for someone new to kettlebell training.

The 10 minute workout described in the ACE article is akin to what the US Secret Service uses to test their special operations team’s fitness level. Trust me those guys are doing a little more than the local Globo-Gym’s “kettle-robics” class with cute, 18lb kettlebells.

The enclosed video is a short example of what this exercise looks like, but is only a few minutes long.

The actual study was done doing precise intervals of rest and work, and this a short continuous set using a 53lb kettlebell, rather than a 44lb.

I was gratified to find that a laboratory study confirmed what I already knew: That intense kettlebell snatch sets will smoke you faster than anything you can do in a gym. I know that when I was wearing a Bodybugg calorie monitoring device, I burned 16 to 18 calories per minute while doing hard “man-maker” workouts consisting of 53lb kettlebell snatch sets followed by ¼ mile runs.

Now, every trainer that has ever touched a kettlebell thinks their training is producing that type of load. It simply does not. And neither does every kettlebell workout I do.

For a kettlebell instructor to advertise that their training burns 20 calories per minute is misguided at best and false advertisement at worst, unless their folks are actually working at that intensity.

The bottom line is this: 20 calories per minute is hard work. Don’t think just because you are using a kettlebell you are automatically burning that much.

It takes discipline and guts to dig that deep. Not everyone has that type of motivation. I’m very happy to say that many of my Idaho Kettlebells Superwomen have it.

Here is one example:Jenny J. doing 1/4 mile runs, followed by a set of 40 snatches with a 35lb kettlebell, followed by 8 knees-to-elbows (on a 3″ pipe, no less).

She did this for 4 rounds, then threw up. That is what 20 calories per minute looks like.

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