idahokettlebells.com Blog

June 29, 2014

July Fitness and Nutrition Challenge

Filed under: boise idaho nutrition class,idaho kettlebell clubs,kettlebell calorie burn,kettlebell classes idaho,kettlebell fat loss,kettlebell lessons idaho,nampa idaho nurtion counseling,Uncategorized — Tags: — jbeaumont@idahokettlebells.com @ 9:58 pm

July Fitness and Nutrition Challenge

For the vast majority of exercisers, the July Challenge is a more productive month than can be had from any fitness or nutrition program anywhere, at any price. It entails eating unprocessed foods and doing lots of bodyweight exercise.

It is totally free to do, but I’ve seen people spend $1,000s in a month’s time for private nutrition and training without the results this CAN get you. This is also why this has been copied by gyms in other parts of the country, usually with some sort of entry fee attached.

Here is why it works: It forces people to pre-plan exercise into their week or day and carefully consider everything they eat and drink. That is it. The vast majority of the population doesn’t do this and when they do, changes are rapid and positive.

There is no magical mixture of exercises or nutritional combination. You are eliminating man-made foods as much as practically possible and replacing sitting time with exercise.

Doing a base number of reps (100 reps of some kind of pulling, 300 reps of some kind of pushing, and 500 reps of some form of squatting) is really not a huge challenge, as long a person prioritizes it. If they procrastinate, it may not be possible, but as long as you divide it up throughout the week it isn’t that tough.

I started this July Challenge thing in 2011, and every year I see some of the most amazing changes of the entire year.

Here are the details:

July Fitness and Nutrition Challenge

(Do as much as you can…some will be better than none. The goal of this is to get a bunch of low-level activity in and eat nutritious foods.)

Do not overthink this!
Eat ONLY meat, fish, eggs, raw nuts, and fresh produce (if you want to drop body fat, potatoes, corn and sugary fruits like bananas are not going to help with that).
Drink ONLY water.
(Reasonable amounts of condiments, like real butter, real sour cream, coconut oil, olive oil, vinegar, etc are allowed).

Supplements are OK, as long as they are not a primary source of nutrition or consumed as meal replacements. Unsweetened coffee or tea are supplements and are just fine. Preworkout drinks are supplements too, just don’t go overboard.

ONE cheat meal per week is allowed. Plan it and enjoy whatever you want.

Bodyweight Exercise Minimum Quota:

Level III
200 pullups per week
300 pushups per week
1,000 squats per week

Level II
150 pullups
200 pushups
800 squats

Level I
100 pullups per week
200 pushups week
500 squats per week

-Break this up over as many days, into as many sets as needed. Do this as part of, or in addition to, your normal training. Don’t overthink this! Just start doing reps. Feel free to do more.

ANY needed or reasonable modification of these exercises is permitted.

Omission of any of these is OK for bonafide medical reasons (not just because you are sore or too busy. Suck it up).

Get creative and get moving.

Please…I don’t want to hear a single excuse from anyone.

Either do it or choose not to. I only want to hear what you CAN do, not how hard this is, or hear reasons why you can’t do any part of it. We’re all adults. If something just doesn’t work for you then it doesn’t. Modify or improvise if you need to. Do the best you can.

-Jim Beaumont
Idaho Kettlebell Strength and Conditioning

May 25, 2014

“Can’t I have bread?” Separating Truth from Fiction About Wheat and Gluten.

Filed under: boise idaho nutrition class,idaho kettlebell clubs,kettlebell classes idaho,kettlebell fat loss,nampa idaho body fat testing — jbeaumont@idahokettlebells.com @ 3:53 am

“Can’t I have bread?” Separating Truth from Fiction About Wheat and Gluten.

Today’s topic: Wheat elimination and why gluten-free is not the issue or the solution.

If you do one thing to improve your health and fitness, eliminate wheat. That’s it. Here’s why:

Wheat. It’s not the “staff of life.” Our wheat is not the wheat of biblical times.

In ancient times wheat might have enabled early populations to survive, but it does nothing to make us thrive. Take 500 calories worth of any wheat product or any grain and compare the nutrient and fiber content to almost any vegetable or fruit. No comparison. Empty calories, period.

The wheat that was grown in biblical times – or even 100 years ago – is not the same thing we are eating now. It hasn’t been genetically modified, per se, but it has been hybridized to the point it is not recognizable. It elevates blood sugar faster and has less nutrients.

Wheat in biblical times had 28 chromosomes. Today it has 42. Genetically this is a huge difference. As an example, this is way different than the difference between humans, that have 46 chromosomes, and an orangutan that has 48. No one will argue that we are different than orangutans, so no one should argue that we should eat wheat because our ancestors did. It’s just not the same plant at all.

Wheat is addictive and stimulates appetite.

Wheat stimulates opiate receptors, which give you a “high” which makes you eat more. About 1/3rd of people who remove wheat from their diet report withdrawl symptoms, and even physical illness, which is sometimes called the “low-carb flu” or “Atkins Flu.” This can last 4-5 days for some.

In clinical obesisty trials, groups that were given opiate blocking drugs ate an average of 400 calories per day LESS after being given doses of naloxone, versus a placebo.

Wheat is now in almost EVERY processed food and pretty much all cereals. It stimulates appetite in 90-120minute cycles. You eat more and more all day.

“Wheat Bellies and Muffin-Tops”

Eating wheat elevates blood sugar…fast. Faster than a Snickers bar.

High blood sugar means elevated insulin levels, which means fat storage. This equals fat gain, hyperinsulinemia, pre-diabetes, disrupted hormones, and metabolic syndrome.

Lectins in wheat (and all grains) are thought to block the hormone leptin, which is an appetite regulation hormone. Think of it as your body’s “gas gauge.” Your brain thinks the tank is empty, but it really isn’t, so you eat more.

Leaky Gut

Your gut and intestinal tract is not supposed to be permeable. What is in your gut is supposed to be in there, and not in your bloodstream.

The wheat protein gliadin causes the release of zonulin, which in turn causes intestinal permeability, and release of bacteria and undigested food particles into your bloodstream. This is the root of many autoimmune disease like Hashimoto’s thyroiditis, Lupus, and rheumatoid arthritis.

For those of us that don’t have it as bad, it causes inflammation and elevated cortisol secretion.

Misc. other ailments: Look these up, paired with “wheat.” You will be surprised.

Acid reflux.
Eczema
Asthma
ADHD
Various rashes.
Irritable Bowel Syndrome.
Dementia.

Why gluten-free substitutes are not the answer.

Almost everything that is made gluten-free is made that way by substituting wheat with things like rice flour, tapioca starch, potato starch. These are some of the only things that will raise blood sugar faster than wheat. They might serve as a little “cheat meal” once in a great while, but they are definitely not something to make a staple.

What matters is your body.
Eliminate wheat 100% for 30 days. That’s it. Nothing to buy. Nothing to lose. See what happens. Reintroduce if you want to after 30 days and see what happens. If nothing, you’ve lost nothing. If you have a negative reaction, then you know you are on to something.

Further study.

Wheat Belly, by Dr. William Davis. This book will change your life.
There are other texts popping up these days. Keep reading!

April 15, 2014

Men Should Not Have Breasts.

Filed under: boise idaho nutrition class,kettlebell fat loss,nampa idaho body fat testing — Tags: , , , , , , — jbeaumont@idahokettlebells.com @ 7:22 pm

Men Should Not Have Breasts.

Breasticles, Man-boobs, The Man-Rack, Moobs, Bitch Tits, Gynecomastia…

Whatever you choose to call them, they suck. No man wants these. No man should have to live like this. These are self-esteem and confidence killers.

For a small percentage, genetics play a big part and in these cases they need to talk to a physician or endocrinologist in order to mitigate this situation. For the majority, it is a matter of dietary and lifestyle activities that cause hormonal imbalances.

What is happening?
Essentially, what is going on is the body has too much aromatase. Aromatase is an enzyme in the body that converts testosterone into estrogen. When men’s estrogen levels get high, they start growing breasts and gain excess bodyfat. This is also linked to certain cancers.

Here are a quick list of main offenders of aromatase:
Environmental things like pollution, and BPAs.
Chronically elevated insulin levels.
Obesity.
Excessive alcohol consumption (especially beer).
Zinc and magnesium deficiency.
Hormones from feedlot-raised animals.
Certain medications or dietary supplement abuse.
Plastics, when exposed to heat (never heat plastic containers in a microwave).

The diet is the first thing to address. YOU CAN DO THIS TODAY.
1. If you are a drinker, ditch the beer and hard alcohol right now. A little red wine is OK. In fact, dry, red wines contain resveratrol, which actually acts as an aromatase inhibitor. It might actually help reduce problem. Just don’t use this a license to drink a bottle a night.
2. Eat lots of cruciferous vegetables, like broccoli, kale, cauliflower, cabbage, and raddishes.
3. Cut the wheat, corn and soy from your diet.
4. Cut all sugars.
5. Eat organic raw nuts, seafood, pastured meats or wild game.
6. Drink green tea. It helps detoxify estrogens.
7. Get at least 30 grams of fiber per day. This should not be a problem if you are getting lots of vegetables. For lack of a more lengthy explanation, fiber helps to pull excess estrogen from your body.

Train like a predator, not prey.
Hit the weights several times per week, using heavy loads and full-body exercises like squats, deadlifts, clean and presses, burpees, kettlebell swings, pullups, and hill sprints. Take up a martial art.

Don’t waste time on exercises like crunches, bicep curls, or chest flyes.

Avoid more than 30 minutes of steady-state cardiovascular training on a regular basis. Do sprints and hard intervals, rather than jogging. Don’t even think about spending time on a “cardio” machine at your local gym in front of a TV.

It goes beyond cosmetics.
Man boobs are a health problem and any man that says he doesn’t care about having them is lying.
Lots of men are suffering from this and are afraid to admit it, and have no idea where to start. These are things to do RIGHT NOW that can help.

Let your breast reduction start now!

-Jim





April 11, 2014

You can’t “OUT-SUPPLEMENT” a crappy diet.

Filed under: idaho kettlebell clubs,kettlebell classes idaho,kettlebell fat loss,nampa idaho body fat testing,Uncategorized — Tags: , , , — jbeaumont@idahokettlebells.com @ 8:10 pm

We’ve all heard/used, in some form, the phrase: “You can’t out-train the dinner table.” True. You can’t.

You know what else you can’t do? You can’t “OUT-SUPPLEMENT” a crappy diet.

One thing I’ve noticed is that lots of the health and performance supplements out there are really nothing more than things marketed to counteract a terrible diet.

No supplement has a chance against a diet that derives a significant amount of its calories from wheat, corn, soy, low-quality dairy, and sugar.

Eliminate all these things and everything seems to go much better.

April 7, 2014

Inflammation in Very Simple Terms.

Filed under: boise idaho nutrition class,idaho kettlebell clubs,kettleballs idaho,kettlebell calorie burn,kettlebell classes idaho,kettlebell fat loss,Uncategorized — Tags: , , — jbeaumont@idahokettlebells.com @ 1:10 am

Inflammation in very simple terms.

Inflammation is the body’s defense against irritation, infection, or injury. This can also be caused by lots of stress, eating foods that cause inflammation, inadequate rest, or excessive training.

Inflammation is not always a negative thing (more on that later), but when we generate more of it than we are designed to handle, all sorts of issues can ensue, including GI issues, joint pain, weight gain, and compromised immunity. Your body can handle these things for short periods, as in after a hard workout or to recover from an injury, but when your body has to deal with elevated inflammation levels for long stretches, things just don’t work right.

Lowering excessive inflammation is one of the goals of proper nutrition and hormonal balance.
Now, if you think you have screwed up hormones, don’t take my advice on it. I am not a doctor. Even most MDs will refer you to an endocrinologist in order to help with a suspected hormone problem, which they would only confirm through blood or saliva tests. So, don’t diagnose yourself as having some hormone or adrenal issue via the internet.

But, here are some super simple bits of information I’ve learned about inflammation and how to help minimize it.

Your body works in a coordinated fashion, meaning all the systems work together and must be looked at together. You can’t just look at your training without paying attention to nutrition and expect to look, feel or perform better.

Excess inflammation means fat gain, muscle loss, and “Man-Boobs”
When levels of inflammation go up, the body’s defense is to increase the stress hormone cortisol as an anti-inflammatory hormone. This becomes a priority for your body, instead of producing sex hormones like testosterone, DHEA, androstendione, and progesterone. This is important because having these sex hormones working correctly helps you to train hard, build muscle, burn fat, and make other humans. This is important. Lack of sex drive should be a big sign that something is wrong.

If these hormones aren’t in sync, one of the outcomes is estrogen dominance, which will kill sex drive and cause fat gain. Both men and women have to have the correct amount of estrogen, and when estrogen levels are too high one of the first things is fat gain in the stomach, legs, and chest (the dreaded “Man-Rack”). This can be more than just cosmetic, in that estrogen dominance has also been linked to things like breast cancer and prostate cancer.

Fatty Acid Balance
One of the ways to combat excess inflammation is to balance your fatty acid intake. Which in the simplest terms, means balancing the amount of omega3 fats and omega6 fats.

While experts debate the exact ratio of omega3 fats to omega6 fats needed to stay in balance (some say it should be 1:1, while others say it should be 1:3 or 1:4), the important thing to realize is that if you are eating a standard diet of corn-fed beef and chicken, farmed fish, and seed oils like canola and soybean, you are getting bombarded with omega6 fats and your ratio is way higher, like in the neighborhood of 1:20-1:25. This causes your body to produce excessive inflammation.

Good sources of omega3 fats are fish oil, flaxseed oil, grass-fed beef, wild fish, free-range chicken and chicken eggs. Try to eat as much of these as possible.

You still need omega6 fats to be healthy, though. It is not like you ONLY should consume omega3 fats. You should still be getting a good amount of fats from nuts and seeds, and lots of meat. Avocados and coconut oil are some of my favorite sources.

Excess carbs and sugar cause inflammation.
Excess carbohydrate intake causes inflammation by causing high insulin levels for sustained periods. We don’t want insulin to be high all the time. It constricts arteries and raises blood pressure, and also causes excess fat storage and if prolonged, eventually diabetes.

Insulin resistance is caused by having high insulin levels. Your body gets used to having it high, and it takes more and more to get the desired effect (of moving sugar and nutrients into cells). It becomes less and less sensitive to it because it is high all the time.

This is a precursor to diabetes, and is almost always accompanied by excess bodyfat. In fact, almost every obese or nearly obese person is insulin-resistant. It goes hand-in-hand with obesity and all the other corresponding issues that accompany obesity.

What we want to build is insulin sensitivity. Insulin is not a bad thing, but having too much all the time is. We want our insulin levels to rise temporarily in response to a meal, but not too much. 95% of this is done by getting rid of excess sugars and starchy carbs in the diet.

The most direct way to do this is limit carbohydrate intake to non-starchy vegetables, and very little fruit. NO processed carbohydrates, like bread, pasta, cereal, granola, etc.

Another important aspect of this is to take at least 4 hours between meals, as a minimum. 6-8 hours is preferable, in order to help make your body more insulin sensitive.

Everyone is different.
Yes, everyone is different and some people will have inflammation from foods that don’t bother others. I recommend starting with a strict paleo diet for at least a month, and then maybe experiment with adding certain foods back in one at a time. Kind of find what you can get away with.

For example: Let’s say you’ve gone strict paleo and eliminated grains and dairy completely for a month (and actually did it, and didn’t cheat). After a month, you decide to eat some bread.

For someone that is sensitive to the gluten or excess of carbohydrate, they will immediately experience a massive amount of inflammation, and will add a few pounds of weight on the scale the next day and will look puffy, kind of like their whole body is bloated. That is inflammation. Different foods affect different people differently.

This response is your body telling you that you SHOULD NOT be eating these foods.

Again, this is not a one-size-fits-all thing. I know people that are fine with one type of food, but maybe another has that effect on them. Everyone is different.

Personally, I can eat a dry cheese and have no problem. If I have a small amount of ice cream, though, I am 3-5lbs heavier the next day, puffy and have dark circles under my eyes. Any wheat or bread, and I am pounds heavier and my nose runs.

Get your magnesium.
One of the critical elements to fighting inflammation is maintaining adequate levels of magnesium. Magnesium deficiency is chronic for many people eating highly processed foods and grains, which deplete your body of magnesium and calcium.

Here are a few reasons to get your magnesium:
It helps to lower cortisol, a hormone that is elevated as a response to stress.
It helps to raise DHEA levels, which is an anti-inflammatory hormone.
Magnesium deficiency makes it hard for your body to metabolize essential fatty acids.
Magnesium can help with sleep and recovery from hard exercise, which can also cause inflammation.

Gut Health
Inflammation is also caused by having poor gut health. Completely eliminating grains, legumes and sugar is an important first step, and I would argue that as long as you are still consuming these anti-nutrients, you are pretty well stopping your body’s ability to attain proper gut health, and leaching minerals like calcium and magnesium from your body. Beyond that, however, taking a good probiotic is important for some people. Another strategy is eating fermented foods like sauerkraut or kim-chee is a good move.

High-inflammatory versus low-inflammatory foods.

There are lots of anti-inflammatory strategies out there. One of the major ones is simply eliminating foods that are highly-inflammatory, or consuming them in very small quantities. Here are some examples of how just a few different foods rank.

Highly-inflammatory
Feedlot-raised beef, pork, chicken.
Farmed fish.
Wheat
Soy
Corn
legumes
Seed oils, like corn oils and canola oil.
Trans fats
Sugar
Alcohol
Any refined carbohydrate

Low-inflammatory
Wild fish
Green, leafy vegetables like spinach and kale
Wild game and pastured meats
Natural oils like olive oil and coconut oil
Avocados
Fruits like papaya, pineapple, cherries, and blueberries

-Jim Beaumont
Idaho Kettlebell Strength and Conditioning
www.idahokettlebells.com

Nutrition Education Program

Filed under: idaho kettlebell clubs,kettlebell classes idaho,kettlebell fat loss,kettlebell lessons idaho — Tags: , , , , — jbeaumont@idahokettlebells.com @ 12:58 am

NUTRITION EDUCATION PROGRAM
By Jim Beaumont

What is it?
This is a 6 week program tailored for your needs to determine the right direction to meet your goals. You will work one-on-one with an experienced coach and certified sport nutrition specialist who will hold you accountable to the plan, while educating you to better understand nutrition and your body’s needs.

Includes:
Initial private one-hour consultation to gather your history, dietary needs, goals, etc.
Beginning weight and measurements.
Custom written program and manual.
2nd private consultation to explain the program and how to follow it including:
Food measurement.
Food label reading tutorial.
Shopping and supplement guidelines (NOTE: I don’t sell supplements and will only tell you what I know to be proven safe and effective. This is not a marketing gimmick.)
Online nutrition logging program and support.
Weekly 30-minute weigh-in and check-up.

How do I know this will work?
This only works if you are willing to change your old habits. If you are ready, and honest with me and yourself, I won’t let you fail.
There are no guarantees (your success depends on your consistency).

Is this a “crash diet?”

Absolutely not. I don’t believe in diets or the concept of a temporary weight-loss strategy. I am giving you tools to use to help yourself permanently. This is an education program to help you make a lifetime of good nutrition choices.

After a solid month and a half of intense nutritional coaching and monitoring, you can make your own plan and make effective adjustments yourself. I don’t want you to thank me in 3 or 6 months, I want you to thank me years from now.

Who needs this program?
If you’ve bought diet books or infomercial diet products;
You’ve tried nutritional plans on your own and failed;
You are trying to lose weight and have not been successful on your own;
You want to improve athletic performance through healthier hormones, via proper nutrition;
You are a guy and even thinking of taking one of the many “testosterone boosters” on the market;
You crave sugar and have low energy;
You frequently search the internet looking for pieces of nutrition information, only to become more confused.

This program will NOT be for you if…
You are not prepared to be 100% honest about everything you eat and drink.
You are not prepared to give up harmful foods in your diet for one month, because you enjoy them.
You want to mix this program with another nutrition plan or eating strategy.
You are not prepared to take charge of your nutrition and full responsibility for everything you eat or drink.
You are looking for a quick fix in order to prepare for some event or contest.
You are doing this to please someone else, or to compare yourself to someone else.
You are not ready to learn and make a lifelong commitment to healthier choices.

Contact:
Jim Beaumont, Idaho Kettlebell Strength and Condtioning. (208) 412-6079.

NCSF Certified Sport Nurtition Specialist, Kettlebell Strength and Conditioning Coach, Kettlebell Instructor, WKC-Ranked kettlebell lifter.

www.idahokettlebells.com

What are people saying about my nutrition program?

“I’ve learned more in one year from Jim than I learned in four years studying Exercise Science & Nutrition in college.”
-Cristy ‘CodeRed’. Former NPC figure competition competitor, and professional boxer, named “Top 3 Most Dangerous Females on the Planet” by Ring magazine, and voted “New York’s Best Trainer” by Allure magzine (2008).

“In March of 2012 I embarked on a new chapter of my life, guided by Jim Beaumont. I learned from him a new way of looking at food that provided me with the groundwork for an entire new way of life. I ultimately ended up shedding 35 pounds, and was able to get off all of my medications for cholesterol and insulin resistance…. With his assistance I learned how to become physically strong, and for the first time in my life I had the toned arms, shaped legs and hips, and the well muscled abs I had always dreamed of. I went from a size 14 to a size 4/6, and at the age of 46 I looked and felt better than when I was 30. The lessons I learned from Jim has allowed me to make a long lasting life change and that I still continue to follow today, more than two years since beginning this journey.”
– Paula Turner. Pocatello, ID. Mother of 2, veteran law enforcement officer, and Taekwon-Do black belt.

“After years of being a slave to calorie counting and food measuring plus endless hours of cardio and intense weight training in order to compete in fitness competitions I became sick at 30 years old. I developed an autoimmune disease that shut down my thyroid function…

After following Jim Beaumonts advice and changing my eating patterns, habits and nutrition choices I was able to wean myself off of my thyroid medication, sleeping pills and balance my hormones…

Adopting a “Paleo” or anti inflammatory diet has helped me improve my own health, quality of life, training style and overall relationship with food. As a Fitness Professional in an industry that puts an enormous emphasis on the female “ideal” form this has been a huge win for me and many of my clients.” -Jennifer Ludington, Chief Fitness Officer of A2O Fitness in Boise, ID.

“I had the pleasure of meeting Jim Beaumont in 2012 at a nutrition seminar he held at A2O Fitness. At the time I was on the “normal” eat plan of 5…-6 small meals throughout the day and was struggling with fatigue and the inability to lose weight, in fact my weight was starting to creep up.

Each evening it would take me 30 minutes to weigh and measure the meals I took to my office every day: breakfast, lunch and two snacks. I had to eat every 2 hours or I would get brain fog and could not function at work. My career as an insurance broker can be very stressful and it involves traveling to meet with clients as well. Having to eat every 2 hours or suffering brain fog was starting to affect my work and personal life too. I had been weighing and measuring all of my food for 10 plus years and quite frankly this type of diet was not working for me anymore.

Jim’s approach to nutrition was radically different than what I had been taught. No calorie counting, no weighing or measure food, eat butter, bacon, nuts, avocado, eat as much steak and vegetables as I wanted until I was satiated. Honestly, the first 3-4 weeks were very difficult as I had trained myself to not eat 90% of the foods that Jim said I could now enjoy.”The eating plan was fairly easy; the hard part for me was changing my thinking. Going from eating no fat, low fat, cereal, bread, rice and pasta with a small amount of protein, salad with low fat dressing, lots of fruit, yogurt and cottage cheese to nuts, avocado, eggs, beef, chicken, bacon, pork, tons of vegies, no potatoes, rice, refined carbs, no processed foods was a challenge. The results speak for themselves, I completed a 6 week plan and lost 6 lbs. and reduced my body fat to 14% from 21%.

Fast forward to today and eating this way has become second nature, my weight has stabilized, my body fat continues to be low, my energy is higher, no more brain fog, I can travel all day and not have to eat every 2 hours. In fact, I can go 12+ hours between meals and keep the same level of energy and mental alertness. Needless to say, I will never return to the traditional way of eating.” -Gina Price Insurance Broker. Boise, ID.

Cost:
$250 for the entire Nutrition Education Program, online coaching, and personal accountability meetings.

April 2, 2014

Hill Sprints

Filed under: idaho kettlebell clubs,kettle ball idaho,kettlebell calorie burn,kettlebell classes idaho,kettlebell club boise,kettlebell fat loss,kettlebell lessons idaho — Tags: , , , — jbeaumont@idahokettlebells.com @ 5:34 am

Ajax Hill Sprint

You all know I recommend hill sprints once a week to compliment strength training.

How to start?

Here is the simplest “program” I can think of:

Find a hill, steep or not. Walk UP the hill for about 45 seconds or about 100 steps.

Walk back to the start. Set a timer or stopwatch for 15-20 minutes.

Run up the hill to the spot you reached before. Walk slowly back to the start. Repeat for 20 minutes. Done. That’s it. No, this isn’t true max-speed “sprints” but they will be just fine for most people. You want to rest enough between efforts that you can run as fast as possible, but the hill will reduce the stride length and add enough resistance that the risk of injury is minimized.

For best results, do this on an empty stomach.

And, take your dog or dogs. They’ll love this!

Saving Money on Supplements

Filed under: idaho kettlebell clubs,kettle ball idaho,kettleball boise,kettleballs idaho,kettlebell calorie burn,kettlebell classes idaho,kettlebell club boise,kettlebell fat loss,Uncategorized — Tags: , , , , , — jbeaumont@idahokettlebells.com @ 5:03 am

Today’s fitness tip: Saving money on supplements.

There is very little new in the supplement world and most new supplements that hit the market are simple, effective ingredients that are really cheap if bought in raw form.

The cheapest place I know of for raw ingredients is bodybuilding.com. You might shop around and find a better deal once in a while, but for the most part that is your best bet and they have about everything under the sun.

1) Look at the label of any supplement on the market.

2)Find the main ingredients.

3)Go to bodybuilding.com and find those raw ingredients and price them in generic form.

Make your decision.

Example: Pre-workout formulas.

Most popular ones (that actually work) have caffeine as the primary ingredient, with some beta-alanine, L-arginine, and maybe some creatine monohydrate.

A jar of most pre-workout powders costs between $30-40 and will last you less than a month in most cases.

I bet you can find 3-6 months of those ingredients for the same price in raw form.

July 30, 2012

Five Guaranteed Ways to Sabotage Your Strength and Fitness Goals…

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Five Guaranteed Ways to Sabotage Your Strength and Fitness Goals…

1. Unrealistic Goals:

If your goal is to look like a model on the cover of a fitness magazine, but you are only willing to exercise 2-3 times per week, you have an unrealistic goal. Perfect physiques take years of work and lives that revolve around training. Unless you are willing to make training and nutrient timing a 24/7 job, you will not attain that physique. Get that image out of your head unless you are willing to make that type of commitment for several years to come.

2. Missed Training:

This should be obvious, but allowing yourself to miss training times is unacceptable if you plan to progress. To make progress beyond a bare beginner level, expect to spend a minimum of 5 days per week training.

3. Fail to Maintain Strict Nutritional Guidelines:

Consuming junk – in any amount – such as: pop, cookies, candy, bread, chips, beer, cereals, anything that comes from a drive-thru window, sugary coffee drinks, etc..

One planned cheat meal per week is fine, but beyond that don’t expect results. “Just a handful” of this and that does nothing but preserve a nice layer of fat.

4. Fail to Make Yourself Accountable:

Keep a detailed training and nutrition log. If it isn’t documented, it didn’t happen. Unless you are logging nutrition, you really don’t know what you are taking in.

5. Focus on new movements/routines, rather than on weight, reps and rest intervals:

Sometimes the answer is simple: It is hard to understand this when so much marketing is done to make it seem as though every training method is the best thing out there.

Want to build muscle and to burn fat? Move more weight. Rest less.

Do not get sidetracked by 100 different exercises and new fitness gadgets that claim to work wonders.

Focus on moving a prescribed weight in a mechanically sound manner for prescribed rest/work intervals.

May 24, 2011

Mental Discipline Workouts

Filed under: kettleballs idaho,kettlebell classes idaho,kettlebell fat loss,Uncategorized — jbeaumont@idahokettlebells.com @ 2:33 pm

5/23
There is no substitute for moving your body’s weight through space.

I know that when I have a healthy balance of weight training and bodyweight training, I feel the most badass. I really don’t care what your 1-rep bench press is is, or what trophy you may have won in some non-contact martial art tournament. A healthy balance of all facets of fitness and fighting conditioning is what matters if you meet me in a dark alley. Bodyweight training is very, very important in building “fighting strength.”

At the same time, if you only train bodyweight, you sacrifice maximal strength and the ability to move external loads, and will never move your strength to the next level. Take two martial artists of the same size and skill. The one with the most maximal strength will dominate. It carries over into everything.

Here are a few things I have put together as a measure of fighting conditioning:

Saturday:
6 rounds of…
6 barbell deadlifts @ 405lbs, followed immediately by a 440yd run.
These were continuous rounds: Come in immediately off the 1/4 mile run and lift 405lbs 6 times.

Repeat 6 times. No rest. No whining about how heavy the weight is. Can’t lift it, or are too gassed from your 1/4-mile run? Too bad. Your enemy will not care about your excuses or lack of preparation.

Today:
500 bodyweight squats
100 pullups
100 ring dips

No strength endurance? No strength to pull or push your own bodyweight around for 700 reps? Too bad.

Last week, I threw this out as a diagnostic:
4 continuous rounds of:
5 deadlifts @ 150% bodyweight
5 tire box jumps at at least 50% body height
12 pullups
25 ring pushups
440yd run

No rest. This was a measure of strength-endurance, power production, physical agility, strength-endurance, relative body strength and cardiovascular efficiency.

All of these were mental toughness workouts, which take confidence and discipline. These are very important attributes, with regards to physical combat.

Enjoy.
-Jim

Carnal Dammage, Your MMA Headquarters


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