idahokettlebells.com Blog

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

October 26, 2010

Super Simple Nutrition Tips for Weight Loss:


Super Simple Nutrition Tips for Weight Loss:
Here are a few quick nutritional tips. I am a kettlebell strength and conditioning coach, kettlebell instructor and licensed fitness trainer, not a nutritionist.

These are just a few suggestions for those looking to lose weight through exercise. Any weight loss goal is at least 80% nutrition. You can’t out-train the dinner table.

I know there are other things that could be included, but these are a few that I know that people routinely struggle with. They are presented in no particular order.

You have to be accountable for everything that goes in your mouth.
Most people have no idea what “one serving” of anything is. I know I didn’t at one point. Studies have shown that people underestimate portion sizes by up to 40%. Whatever the actual amount of underestimation, the fact is you will de-rail your weight loss goals if you don’t measure everything accurately. This includes drinks. Drinking calories destroys a weight-loss goal. This includes alcohol. Alcohol is guaranteed to sabotage you.

Get a food scale and measure everything. Don’t make excuses.

“Too busy” is not acceptable.
I know that measuring, planning and accounting for every food and drink item takes time and effort, just like any other worthwhile accomplishment. Everyone has other commitments, such as work, family or school. You just have to find a way. Period.

Poor eating is usually a factor of poor planning.
Take time to plan your meals. I loosely follow The Warrior Diet, in which I starve myself most of the day, and then pig out at night. This is my personal choice, and I do not have a weight loss goal. This is not for everyone.

Plan your meals based around a lean protein source and some fruits and vegetables. This protein source could be as simple as whey protein mixed in water.

Along with poor planning, comes eating out. Let us just be safe and assume that everything you eat at a restaurant is horrible for you, even if it is presented as something healthy. This means you have to pack things with you. Go get a small cooler and get ready to pack things that do not need to be cooked.

Yes, once per week or so you can have a cheat meal that you indulge yourself with. This should only be once per week. Go ahead and plan your cheat meal and enjoy it!

If you can’t eat it raw, don’t eat it.
This obviously does not include meat, fish or eggs. You have to cook these things or you will get sick and die (or wish you did).

This includes things like any vegetable, nut or fruit. Eat only whole, raw nuts. No roasted nuts.

This doesn’t mean you can’t eat things that are cooked. It just means that you should be able to eat it raw if you had to. Take potatoes, for example: You could eat a raw potato. It would taste terrible, but it wouldn’t kill you.

No processed grains.
Consume nothing containing any form of wheat. No bread. No bagels. No pasta. None. These things are all horrible for you. Get your carbohydrates from things that grow straight from the ground, like vegetables and fruits.

Drink lots of water.Keep a water bottle near you at all times. Try to drink at least 3-4 litres of water per day. Everyday. Don’t be afraid to drink more.

Keep a food log that you can track portion sizes and calories consumed with.
This is extremely important. Write down everything you eat and the amount immediately. Don’t wait an hour or until the end of the day. Write it down as you eat it. You will forget otherwise, and you will take in more than you intend to.

-Jim
www.idahokettlebells.com

August 18, 2010

More reasons you should train with kettlebells…


“I have been training at Idaho Kettlebells since October of 2009. On July 11, 2010 I performed 28 strict, deadhang pullups. My previous record of 25 was from 2003, when I was deployed in Kuwait in the U.S. Marines. The added grip strength from training with kettlebells has added to this!”
– “Jake” (last name withheld): Former U.S. Marine and member of correctional facility tactical response team.

(more…)

March 28, 2010

New Schedule, new videos.

Filed under: Uncategorized — Tags: , , , — jbeaumont@idahokettlebells.com @ 4:32 am

Schedule:
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.





February 4, 2010

17,000 Kettlebell Swings in 2 Months.

Filed under: Uncategorized — Tags: , , — jbeaumont@idahokettlebells.com @ 3:58 am

17,000 Kettlebell Swings in 2 Months.

Throughout the months of December and January, I embarked on 2 challenges: One that was my design and one that was Lisa Shaffer from Kettlebell Inc.’s doing.

The first of December, I decided to do 1 Turkish Getup for each day of the month. So, on the 1st day, I did one and on the last day 31. I took one rest day each week. Each rep was up and down both sides.

I did this totally for personal reasons. I wanted to improve my shoulder stability and strength. I knew this would do it. I also decided to add a minimum of 1,000 kettlebell swings per week.

I made the mistake of writing about this on the Kettlebell Inc. Forum, and others joined in the challenge, and then upped the ante on the swings. Lisa Shaffer decided on 1,000 swings the first week, 1,500 the next, 2,000 week three and 2,500 the final week. It was tough. This equalled 7,000 for the month.

Lisa then issued the next challenge: 10,000 swings for the month of January. It was tough.

I added lots of presses and Turkish Getups to make the workouts balanced, and did between 400 and 500 swings 6 days per week to get the numbers in. There was no slack, and no time for catch up if I were to get behind.

Last Saturday I finished out my 10,000 for the month with 600 swings with the 70lb kettlebell.

My pressing strength has also improved, as a result of the pressing routine I followed with the swings. I will elaborate on that more later.

The pictures are of what my hands looked like after my final swings of January. The only reason I post these photos is that I never, ever recommend anyone let their hands get to this point.

This is not cool or macho. This will equal a few days away from kettlebells, which is not productive.
-Jim

Powered by WordPress

All original content on these pages is fingerprinted and certified by Digiprove