idahokettlebells.com Blog

October 3, 2019

IKSC Weekly Link Blast: October 3, 2019

IKSC Weekly Link Blast: October 3, 2019

Couple dudes throwing down some getups.

Couple Texas hombres throwing down some getups.

 

Some of you have heard bits and pieces of this story from me over the years. Looks like Robb Wolf posted a good synopsis of the way our food system and nutritional guidelines got so incredibly screwed up.

https://robbwolf.com/2019/09/17/a-brief-history-of-nutrition-in-the-west/

 

Eggs and meat are good for brain health.

https://www.ergo-log.com/phosphatidylcholine-a-choline-analog-in-eggs-and-meat-protects-against-dementia.html

 

You hear me discredit “cardio” in the traditional sense a lot. Mostly because what qualifies as such in the general fitness world is not low-level enough to really be good at training an aerobic base, and not truly lung-burning hard enough to benefit the upper end.

What usually qualifies as cardio in mainstream fitness realm is what is known in the sports strength and conditioning world as “the junk zone.” This is what you see in popular chain fitness franchises like F45, Orange Theory, or one of the various cycling classes. This is the zone that the perceived effort is medium-hard, makes you breath pretty hard, and sweat a bunch. This is where the uninformed usually say they’re “getting in a good workout,” but really all they’re accomplishing is burning some sugar, stimulating stress hormone, and training weak movement patterns.

In short, cardio should either be as strong and fast as you can do it for less than a minute, or easy enough you could do it all day if you had to. But, the reality is that it is important, even if you hate it.

https://www.t-nation.com/training/tip-sorry-you-do-need-some-cardio

 

Nothing good comes from high blood sugar and poor insulin-sensitivity. This is why literally every piece of nutrition advice I give is designed to enhance insulin-sensitivity. If you are insulin-resistant, every aspect of your performance is compromised.

“Insulin clearance is associated with physical fitness and metabolic health. Aging is associated with reduced metabolic clearance of insulin and hyperinsulinemia, reduced glucose effectiveness, and an increase in metabolic diseases…”

https://academic.oup.com/jes/article/3/9/1727/5537533?

 

Meat is good for you. Eat it. Many of the studies that have suggested otherwise do not actually stand up to any kind of scrutiny. It has been a mantra for years, but when you really break it down, evidence to support health hazards associated with eating meat is so weak as to not even be taken seriously…and the methods used to gather that evidence are suspect at best.

https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from

 

Video of The Week:

 

 

August 8, 2019

IKSC Weekly Link Blast August 8, 2019

IKSC Weekly Link Blast August 8, 2019

This week’s video: Dan John is one of the best strength coaches in the world. I can’t agree more with his list of necessary training movements:

Awesome article on cortisol’s role in the body:
https://www.t-nation.com/training/the-best-damn-cortisol-article-ever

Great write up and video on the Hindu pushup.
https://originalstrength.net/2019/08/04/meet-your-new-love-the-hindu-pushup/?fbclid=IwAR1L7TfEHEgc7FQ4a1iY_zHFAEj3cC16pkkWrAaD7nwZKF26MufTnf8U9R4

How to avoid deficiencies on a plant-based diet:
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2616/_Three_Surprising_Dangers_of_A_Vegetarian_Diet.aspx?fbclid=IwAR3sq5B4qDBSpFIVm_eC1PWjmFNd4WrEv_DLteH5YIy9MbKwbc1VC_p0IMs

Salt is not your enemy.
https://suppversity.blogspot.com/2014/10/low-sodium-intake-for-athletes-good-for.html?fbclid=IwAR30KY6PSVNNQ-TZFHdwHK9mnRgg0ZDbyP7V0sktLJVOANUXXkjamneYRq0#

Hopefully no one reading this blog has any of these around, but good to share with others:
https://www.yahoo.com/lifestyle/5-healthy-foods-secretly-leading-203029069.html

July 18, 2019

IKSC Weekly Link Blast July 18, 2019

IKSC Weekly Link Blast July 18, 2019

Video of the week: Nina will make you question everything you read about nutrition:

Someone needs to let the Mongolian restaurant next door know they’re doing it all wrong. Maybe now I won’t get so many funny looks when I fill up a bowl with nothing but a few nuts, some shoots and the rest is meat.
https://decentpropaganda.com/what-the-mongols-ate-for-success/?fbclid=IwAR1pd3L_7sK38r8IV63GpFhkJU-5D35-8XPv42TyB9Bh7d5SEgoI0ci1mFw

It is amazing how years ago so many mainstream nutrition types blew off a primal diet as a fad, and now how almost all their recommendations look about 95% paleo.

https://www.businessinsider.com/how-processed-foods-lead-to-weight-gain-nih-study-2019-5

And added benefit of something like the July Challenge where you limit palette options is that some learn they can’t handle certain foods upon reintroduction. That means those foods never really worked for you, but you didn’t realize it until taking them out.
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1502/Smart_Food_Substitutions_For_Common_Food_Intoleran.aspx?fbclid=IwAR2YJBwBjdXWvMqAB81j9DbGBSfnntPmyr_BL2w8j4kKBjc-KAgBELLECEc

Devil is in the details. Our bodies are designed to operate optimally with a certain amount of sleep, sunlight, and eating foods that align with our physiology.
https://www.marksdailyapple.com/9-ways-sabotaging-weight-loss/

Our primal connection with dogs helped us to rise to the top of the food-chain. It is in our DNA.
https://www.theguardian.com/science/2015/mar/01/hunting-with-wolves-humans-conquered-the-world-neanderthal-evolution

Who can’t learn from Arnold?
https://www.t-nation.com/training/5-things-we-can-learn-from-arnold-about-building-muscle

Bonus video: You’re free to yell this any time in the gym:

June 28, 2019

IKSC Weekly Link Blast June 27, 2019

IKSC Weekly Link Blast June 27, 2019

Video of the week:
Dr. Stephen Phinney and Dr. Jeff Volek are basically the modern leaders in the low-carb diet field, or “keto” as it has become known as. I’ve been reading their work and following them for several years now. Here is a good primer on nutritional ketosis.

I’ve eaten what would be considered a very low carb diet for several years now. I haven’t had a weight loss goal at all during that time. I’ve stayed pretty much the same weight and body composition, and anything physically I set out to do I can usually accomplish. I do know that if I add back more than about 50grams of carbs per day, the body composition starts to suffer.
http://www.ergo-log.com/low-carbohydrate-diet-not-slimmer-healthier.html?fbclid=IwAR1B04MXHkHTj0nUw04EikrpHiAvR7uOMU71DVQLVM8nAAl9KGV_Rbcuxfk

Think of our July Challenge nutrition guidelines as the “anti-processed food” diet. Good reasons to adopt that strategy full-time:
https://www.washingtonpost.com/lifestyle/wellness/its-trendy-to-scorn-processed-food-now-theres-research-to-back-up-that-attitude/2019/06/21/d19f54d8-929d-11e9-aadb-74e6b2b46f6a_story.html?fbclid=IwAR24xXoMtiFbC_kECkU2QLztDCWB3sdIJGmhPWrpXTCx30jv-9fLWXdgs-s&utm_term=.ae4ad2b65611

As it says on my business cards, form follows function. Train for performance and the aesthetics will follow.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1253/Ten_Reasons_to_Train_for_Muscle_&_Performance_Instead_of_for_Fat_Loss.aspx?fbclid=IwAR2k_NSwAHTIpzdTp_lFtObDLr0ymJ10WKcBngByMzHTjguUyWqf0CIDVVw

We were talking about this just the other day. The benefit of concentric training is that you can do a bunch of it and recover fast.
http://www.ergo-log.com/concentric-strength-training-effective-eccentric-strength-training.html?fbclid=IwAR39FasZ0NSYwO3rWU6DPNy0EUDRBexTMBJC2H3varpHOYb4Yu_orkqVL4E

If you really want to go with no processed food, here is an option. The only downside I’ve found is it is sometimes hard to get in enough calories. I am carnivore about 5 days of the week, with a few meals of some starches, fermented foods, and limited vegetables. Been that way for about the past year.
https://carnivoreaurelius.com/carnivore-diet/?fbclid=IwAR3hWaRwCCavbcm__K6P5PR2KhpkQV2aNTw_YXrmT6gRenwYGejs3xcHTgU

Loaded carries. Can’t get enough.
https://www.t-nation.com/training/secret-of-loaded-carries?fbclid=IwAR3PSUNZ_hqYqbE2ebfWq_9SnAaYcd-IhLHw_ReR-QD0JpakPCDGIBI3JHE

Bonus video. Short, and a few years old, but still dead-on. The idea that dietary fat and cholesterol is a problem within itself is a lie:

Photos this week: The people who carved these drawings didn’t eat processed food. They are near a site likely used to harvest wild game by some primitive people, an estimated 5,000-6,000 years ago:
IMG_1955

IMG_1951

IMG_1954

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

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