April « 2014 « idahokettlebells.com Blog

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: caldwell idaho fitness, caldwell idaho gyms, nampa idaho fitness, nampa idaho nutrition — jbeaumont@idahokettlebells.com @ 5:34 am

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!

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Simplicy and Consistency

Filed under: Uncategorized — Tags: boise idaho fitness, caldwell idaho fitness, idaho paleo nutririton, namp fitness, nampa idaho gyms, nampa nutrition, nampa paleo nutrition — jbeaumont@idahokettlebells.com @ 5:30 am

One of the biggest frustrations in the fitness world (from a trainer’s perspective) is the perception by many trainees that they need to do lots of “busy work” and sweat a lot every day in order to get things accomplished.

To accommodate this, many programs are catered to what the clients’ perceived need is, rather than what they actually need. This is usually done just to placate the client, not just because it is actually what is needed.

What is really needed is simple progression, consistency, and strict attention to nutrition.

Simple progression: You have to be progressively moving more weight, and challenging different energy systems.

Consistency: You pretty much have to train something almost every day. “3 days a week” is great for in-season athletes, or for someone trying to barely maintain where they are. To improve, plan on 5-6 days a week. Some days hard, some days easy, but never long breaks between training.

Strict Nutrition: That means logging and accounting for EVERY bite that goes in your mouth.

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Quick and Dirty Fitness Tips

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 5:19 am

My quick and dirty fitness tips for the day:

-Train at least 5 days per week.

-For the most part, keep your workouts to less than 45 minutes.

-Do nothing but bodyweight exercise at least 1x per week.

-Let yourself do at least one easy workout per week.

-Train like your life depends on it at least a few times per week.

-Only consume foods with high glycemic load within 60 minutes of your workout.

-Drink a gallon of water per day.

-Don’t be afraid to be sore enough that you can’t walk stairs and need help putting a shirt on every once in a while (but not too often).

-Differentiate between the standard aches and pains that everyone that trains hard experiences, and actual, debilitating injury.

-Don’t ever quit or back down. It might suck, but it will suck worse to be fat and weak.

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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: caldwell idaho gyms, caldwell idaho nutrition, caldwell idaho sport nutriton, nampa idaho nutrition, nampa idaho sport nutrition, nampa idaho supplements — 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.

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