idahokettlebells.com Blog

October 10, 2019

IKSC Weekly Link Blast: October 10, 2019

Think angry thoughts when swinging kettlebells!

Think angry thoughts when swinging kettlebells!

IKSC Weekly Link Blast: October 10, 2019

The next lifestyle/nutrition class will be November 4th at 7p.m. I’ll be doing this class and it will focus on preventing holiday weight gain. I’ve done this one in the past and it’s always been one of the most productive ones.

I am always reserved about animal studies, but we all know garlic is good for lots of things anyway.
http://www.ergo-log.com/anabolicgarlic.html

This is an interesting new study that came out about military personnel stationed at different latitudes, their vitamin D levels, and depression. We don’t get enough natural sunlight in Idaho to absorb it naturally. I take 5,000iu all the time, and 10,000iu in the colder months.
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0308-5

I haven’t tried this exact deadlift program. I’ve done similar ones and they’ve worked. It looks to be a very doable program without much that can go wrong as long as you are patient with it and don’t overestimate your starting points.
https://www.t-nation.com/training/simple-deadlift-program

Advocrap…Those of you that know me know how much I hate MLM sales crap. These guys were one of the worst. Some of you know the hilarious backstory about my history with a local Advocare recruiter.
https://www.fox4news.com/news/advocare-will-pay-150-million-penalty-for-operating-pyramid-scheme

Related to that last article, here’s my guide for avoiding those kinds of scams:
http://idahokettlebells.com/blog/?p=994

Video of The Week:

September 19, 2019

IKSC Weekly Link Blast: September 19, 2019

IKSC Weekly Link Blast: September 19, 2019

Jenn is coming back on Monday September 30th for another talk. This one should be valuable. Hope to see the great turnout we saw last time!
https://jensprimalhealth.com/events/how-to-make-new-habits-last/

Lack of sleep: The nation’s worst epidemic.
https://breakingmuscle.com/fitness/lack-of-sleep-is-killing-your-body-composition

Here’s a good article unpacking the reasons why avoiding red meat is not advised.
Main points:
1) Evidence linking red meat eating and poor health is weak, conflicted, and/or non-existent.
2) Meat is the most nutrient dense thing you can eat.
3) Avoiding meat sets humans up for a variety of nutritional deficiencies.
https://www.tandfonline.com/doi/full/10.1080/10408398.2019.1657063?

“Meditation” means different things to different people. It is important to take time to clear your head every day somehow.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2798/How_To_Successfully_Use_Meditation_For_Fat_Loss.aspx

You will hear me harp on magnesium, vitamin D and zinc as being three things you should supplement with. We just don’t get enough from foods we eat and in the case of vitamin D, we just don’t live in a part of the world where we get enough sunlight. A good way to get these is by supplementing with 5-10,000iu of vitamin D3 per day, and then taking a product called “ZMA” which has zinc and magnesium.
https://www.ergo-log.com/magnesium-rich-diet-reduces-mortality-risk.html

Video of the Week: Knowledge bombs.

August 29, 2019

IKSC Weekly Link Blast: August 29, 2019

IKSC Weekly Link Blast: August 29, 2019

I don’t know who “noom” is, but this graphic is great. Please give them props for it. I would add that the trend chart should be for months or even years, and not just a matter of weeks:
weight loss

Big News: Jennifer is coming to IKSC on Monday September 9th at 7p.m. to do a class. Please mark this on your calendar and make every effort to welcome her. Here is a link to her site describing the class and a sign up link. I will. If you can’t make it, at least share with your friends.
https://jensprimalhealth.com/events/primal-eating-burn-fat-promote-longevity-without-too-much-restriction/?fbclid=IwAR3Q7rqFgH_0mSv62ADwVozX_F0Y73FkO9XbgG-jVlxPP9bITqlwm1hnvyA

The “real” perfect pushup, an old article by Steve Maxwell on Hindu pushups. The guru of bodyweight training, in my opinion.
http://maxwellsc.blogspot.com/2008/12/pushing-yourself-to-power.html

This article is brings up the use of a paleo diet for MS, but understand that it also seems to help with other autoimmune conditions, such as eczema, thyroid conditions, lupus, rheumatoid arthritis, etc.

Years ago I started recommending this nutritional strategy for body comp and strength -which it works great for- but people with some of these problems told me about improvements in these conditions, so I didn’t argue with them. Good to see the idea is now widely accepted.

https://www.medicalnewstoday.com/articles/326080.php?fbclid=IwAR0B6MMuA2A-HcCJUJ2bD1oYs8RXVQaAbcl1ro2EQUusuLSRrbPOR1Xvc3s

This is a cool article on the nutritional strategies of old time strongmen and early bodybuilders. Very good read.
https://www.westonaprice.org/health-topics/splendid-specimens-the-history-of-nutrition-in-bodybuilding/?fbclid=IwAR3X8VKu4AMTffeyCAUryIR9VKMUN9ZHZKRhRhlqJUWfdNgSAUexOu44ze0

At IKSC, we love this kind of training and many of our best programs are rooted in this principle:
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2636/Workout_Systems_Peripheral_Heart_Action_Training.aspx

Here’s a good article on one of the programs a few of you are on for the squat and deadlift (including me). We modify it a little, and put a few IKSC touches on it, but here is the basic outline of 5/3/1.
https://www.t-nation.com/workouts/531-how-to-build-pure-strength

Video of The Week:
Another one by Dave Feldman. I was lucky to be there for this lecture. Takeaway point is that your cholesterol readings can change daily, so your reading from a blood draw every several months may not tell you as much as your doctor says it does.

May 23, 2019

IKSC Weekly Link Blast May 23, 2019

IKSC Weekly Link Blast May 23, 2019

We do “abs” every day. It’s just that we do exercises that make your abs work with the rest of your body at the same time (like they’re supposed to work).
http://main.poliquingroup.com/Tips/tabid/130/EntryId/2308/THESE-are-the-Best-Bulletproof-Ab-Exercises-Squats-Deads-Chins-Olympic-Lifts.aspx

Good article on post-partum body image:
https://www.marksdailyapple.com/postpartum-body-image/

This is the reason I recommend a diet that is ancestrally based, which includes no processed foods.
http://www.ergo-log.com/how-ultra-processed-foods-make-you-fat.html

Exercise technique is slightly different for everyone depending on lots of things. A good coach can see what is safe and optimal for the individual, depending on their level of development.
https://www.t-nation.com/training/6-uncomfortable-thoughts-about-exercise-form

One of my favorite articles by Steve Maxwell. IKSC’s training philosophy closely resembles this perspective: https://www.maxwellsc.com/blog.cfm?blogID=125

Video of the week. This is a few years old, but it one of the best breakdowns of what goes on when you switch from using carbs for fuel and transition to using fat, or “go keto” as everyone likes to say now. It is also a reason why using things like urine strips are not that reliable. With all the faddish ketogenic diet stuff out there now, I try to think those of you at IKSC are at a little higher level of understanding on this topic. This is worth taking the time to sit down and watch.

May 16, 2019

IKSC Weekly Link Blast May 16, 2019

Got some good links and a video that will really get your brain engaged.

Remember, I’m doing a nutrition class at 7p.m. Monday the 20th. Bring a guest if you want.

IKSC Weekly Link Blast May 16, 2019

It is not if, but WHEN, a diet that is not in keeping with our ancestry will produce negative health consequences (sometime between 30-50 years old for most of us, depending on how lucky you are). We can adapt to a modern, agricultural diet for many years, depending on how lucky you are, but at some point we lose that ability to adapt and issues crop up. Here’s a lecture worth your time:

Exercise science is very imperfect. Many times what is found is simply confirming what people have been doing via “Broscience” for decades. This study is no different, and the reason you don’t see “isolation” training very often at IKSC and even then, after using a big, compound movement. Example: We don’t do many bicep curls, but when they are programmed, it is after a bigger movement like pullups, ring rows, bent rows, or carries, which also involve the bicep. The adage “don’t major in minor things” comes to mind. According to this study, single-joint exercises might not even be worth the trouble at all.
http://www.ergo-log.com/anabolic-steroids-single-joint-exercises-training-routine.html

Looks like fish oil helps with muscle soreness and recovery.
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0283-x

Vegetables are a good thing, right? Like anything, you can get too much. The topic of oxalates is almost never discussed. This is another reason not to “juice” your foods.
https://jevohealth.com/journal/vol2/iss3/4/

All reasons the trapbar (or suitcase deadlifts) are valuable. The only one I’d add is that you can also farmer’s carries with the trapbar.
https://www.t-nation.com/training/tip-3-reasons-trap-bar-deadlifts-are-king

More wisdom from Mark Rippetoe: “Exercise variety is not only unnecessary for a novice lifter – and yes, this probably means you – it’s a counterproductive distraction.”
https://www.t-nation.com/training/when-it-comes-to-squats-easier-doesnt-work

November 20, 2010

Sofia Makes World Kettlebell Club Strongsport Rank!


Sofia McKibben – Strongsport S-20 LongCycle 34 reps in 4 minutes.

To my knowledge, Sofia (Idaho Kettlebells Superwoman) is the first person in the State of Idaho to make rank with the World Kettlebell Club. On November 18th she attained the rank of S-20 in the LongCycle event.

To do this, Sofia had to clean and jerk a 44lb kettlebell 32 times in 4 minutes – 16 reps per hand – without setting the kettlebell down, and only switching hands one time. She threw in an extra rep per hand just in case, to make 34 reps in 4 minutes.

The World Kettlebell Club ranking system is the most stringent in the world, and she worked very hard to get there. As her coach, I am humbled by her perseverance and hard work. She is an inspiration to everyone who steps through the doors of the facility, including her husband Mike, who is making inhuman progress currently (more on that amazing transformation later).

My ranking is pending. I submitted a video shortly after Sofia did, because I have to put my money where my mouth is as her coach! I should know in a few days how my attempt went (fingers crossed).
-Jim
www.idahokettlebells.com
WKC Store

November 16, 2010

Barbell Deadlifts + Kettlebell Presses + Weighted Pullups = Max Strength Work

Recently, someone asked a question regarding my choice of exercises for heavy strength work.

Question:
Jim, In your training logs I notice that you only use barbells for deadlifts, but use kettlebells and bodyweight for most other things. Why is that?

Answer:
There really is no implement besides the barbell that enables one to progressively load as much weight, so they are necessary for building maximal strength. I find that I can get most of what I need with heavy kettlebell presses and weighted pullups for maximal strength work, but to really load up the lower body I need something more.

The reason I choose the deadlift for my “big lift” is because it carries over into so many other activities and puts a huge demand on your system. This is necessary to get stronger. Since heavy deadlifts will help me run faster, jump higher and punch harder, it is on my list.

I have recently added double kettlebell front squats more for flexibility and core stabilization than for added strength work.

I do not want to start a squat -v- dead debate, but I personally do the deadlift instead for the following reasons:

* I don’t need a spotter or to use the squat rack. I can just drop it if I need to.

* The deadlift works more muscles than the squat (i.e. forearms, traps, etc.).

* The deadlift is all concentric, which is important in avoiding hypertrophy and soreness. My legs are big enough already, and I don’t like being so sore that it affects my martial art or other training. If I was looking to add 20lbs of muscle, I would definitely hit the heavy squats.

* Lifting is an activity people do every single day. One of my main reasons for including this is to prevent injury. The better I am at picking heavy things up, the less likely I am to get hurt doing so.

I do not specialize in this type of training, but add it in a few days per week for balance, and because it carries over into every other type of activity. This is really a “bare minimum” selection of max strength exercises, meaning they cover most of the bases with only a few exercises. I should also add that I rest from 3-5 minutes between each set of each exercise on these days.

-Jim

www.idahokettlebells.com



September 2, 2010

Form Follows Function…


“”I have been coached by major league baseball players and highly credentialed strength and conditioning coaches in my college softball and fire fighting careers, and no one helped me reach my strength and body composition goals like Jim.
I dropped almost 5% body fat lifting kettlebells and conditioning with Jim. I have never been able to experience strength gains and cut out body fat without my legs and glutes bulking up too much until I started the Idaho Kettlebell workouts. Jim understands the different demands placed on the body in both athletic and tactical movements and has helped me strengthen my shoulder tremendously. As a former Olympic Lifter and Power Lifter, I did not expect the results to be the same from kettlebells, but they were even better and healthier for my body. Working with Jim will give you better strength and power than Olympic lifting and will protect and strengthen your joints instead of beat them down.

I am a personal trainer and have a BS in Exercise Science, but I have learned what it takes to be a great trainer from Jim.” – Katy Luetke BS Exercise Science, Personal Trainer, Firefighter I -CalFire, College of Idaho Softball Alumni

New Article in Kettlebell Inc Online Magazine.

I recently had an article featured in Kettlebell Inc’s online kettlebell magazine. It contains an awesome 4-week kettlebell press and swing workout.

Visit Kettlebell Inc to download the entire magazine, including a great new article on kettlebell training for new parents.

I have used this exact program on a wide variety of people and they all have had similar results: Increased strength, lost body fat, cardiovascular efficiency, increased flexibility and even better posture.

This has been the case for everyone: Firefighters, high school athletes, grandmothers, doctors, paramedics, and everyone in between. There has not been one exception.

This has led me to make every new trainee at Idaho Kettlebells start on this program as soon as possible. My success rides on their results. This does not fail to deliver.

Katy (pictured above) is one example. Her lean physique is mostly due to kettlebell training, using my methods. As a firefighter, her goal is to be as strong and fast as possible, at the lowest possible bodyweight. Since her life could depend on her cardiovascular efficiency, she also looks for a way to gain every possible advantage. Kettlebells deliver. Form follows function.

Here are a couple new videos from Idaho Kettlebells:

June 1, 2010

Expanded Caldwell Hours

Filed under: Uncategorized — Tags: , , , , — jbeaumont@idahokettlebells.com @ 2:46 pm

Expanded Caldwell Hours

I have expanded Caldwell group class hours. I will not be conducting regular Boise classes anymore, but will work by-appointment on a limited basis.

Caldwell group class times are as follows:

Monday – 12 p.m.
Tuesday – 12 p.m., 5:30 p.m., 6:30 p.m., and 7:30 p.m.
Wednesday – 12 p.m., 5:30 p.m.
Thursday – 12 p.m., 5:30 p.m., 6:30 p.m., and 7:30 p.m.
Friday – 12 p.m.
Saturday – 9 a.m., (beginning) and 10 a.m., and usually open gym time from 5-9 p.m.
Sunday – 9 a.m. (beginning) and 10 a.m.

Of course, I still work by appointment throughout the day. Call ahead to let me know if you want to come check the place out.

Also, remember that I now require all new members to work with me individually a few times before attending regular group classes. I do this for safety, but also to maintain a high level of training for everyone.

The Caldwell group classes and individual training have been picking up and we are truly building a fitness community in the area. In working with the management at Goalz indoor soccer facility, I have gained access to an amazing facility, and my style of fitness training is steadly attracting more and more people who are learning that the “big box” corporate gyms, full of machines, mirrors and TV sets just don’t cut it for the serious fitness enthusiast.

Kettlebell Inc. Online Magazine.

I had the honor of being featured in one of the few kettlebell training publications recently.

Click here to visit Kettlebell Inc.

Since the subject matter is really pretty specific, I decided to add a video to depict the workout descrbed.

Taekwon-do Hyung/Kettlebell Snatches – Kettlebell Info. May 2010 from Jim Beaumont on Vimeo.

Jim Beaumont

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