idahokettlebells.com Blog

January 4, 2015

Fighting Sugar Cravings: Sugar Survival 101.

Fighting Sugar Cravings: Sugar Survival 101.

When: Saturday, Jan 24th. 11:00 a.m.-12:30p.m.

Where: Idaho Kettlebell Strength and Conditioning.
6121 E. Cleveland Blvd. Caldwell, ID 83607 (208) 412-6079.

Instructor: Jim Beaumont. Certified Sport Nutrition Specialist, and Primal Blueprint Certified Expert. www.idahokettlebells.com

Cost: $20
($10 for regular IKSC members. Free to current nutrition education program members.

*Anyone who came to the first session can repeat for free)

*Limited to max of 20 students.

  • Find out what foods CAUSE sugar cravings.
  • Find out which foods FIGHT sugar cravings.
  • How supplementation can curb sugar cravings.
  • How simple lifestyle changes can affect how your body uses (and craves) sugar.
  • How your exercise schedule affects the way your body craves sugar.
  • How your meal timing affects fat storage and appetite.
  • How sugar is messing with basic hormonal function, causing you to store fat.
  • How sugars destroy your progress in the gym and stop fat burning.


PrimalBlueprint.com

June 29, 2014

July Fitness and Nutrition Challenge

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

June 25, 2014

“How much protein should I eat?”


“How much protein should I eat?”

This is a common question, and it seems that you always get different answers to it. On one hand, you’ll get recommendations from some sources that say you you only need around 50 grams per day, while some bodybuilding publications (essentially published by supplement companies) will recommend up to 300 grams per day, or even higher. Too much protein can be hard on the kidneys, and as a recent study shows, may not even help in gaining muscle. However, while eating more protein will make you feel full, it also won’t make you gain bodyfat.

You won’t even get a solid answer by looking into some of the peer-reviewed nutrition journals on a specific amount, because there is no fixed number that everyone needs. Throw in different variables and opinions such as the source of the protein and meal timing, and this number is pretty much a moving target.

Lots of people overthink this number, but I find that shooting for about one gram of protein per pound of lean body mass seems to be good enough for the majority of people, and for really lean people I just tell them to shoot for about a gram per pound of bodyweight. This seems to be within the ballpark of most sport nutrition recommendations for athletes. It may not be spot-on, but it is close enough. Until I get some super-definitive (and consistent) number from the sport nutrition world, this is where I’ll stay.

Some of the confusion comes from most sport nutrition journals using kilograms to measure body weight, while most of us in the United States are more familiar with measuring our weight in pounds. Guidelines for protein are from 1.3-2.0 grams per kilogram of bodyweight for athletes.

Hearing these numbers has probably confused a few people, who didn’t realize that a kilogram equals 2.2 pounds, and you fall right in line with some of the recommendations from bodybuilders to consumed 2 grams of protein per pound of bodyweight. And, I’m sure companies that sell protein supplements didn’t do anything to dissuade the decision to consume way more than is needed.

When it comes to performance and body composition goals, the big gains are really to be found in the variables of meal timing, especially in the areas of carbohydrate and fat consumption.

-Jim
www.idahokettlebells.com

June 3, 2014

A Few Martial Art Thoughts and Observations

A Few Martial Art Thoughts and Observations
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Perspective on various flips, extreme jumps and other fancy movements seen in martial art demos.

Years ago I was training with an experienced martial art instructor and law enforcement defensive tactics instructor. A student asked him if he could do backflips and handstands.

His reply: “Nope. You think doing a backflip is going to help you if someone is trying to kill you?”

Every movement you practice should have a direct self-defense or skill and strength building application. It should not be just for show.

Striving for perfection.
Taekwon-Do students are either pushing ahead for something, or they are falling behind. The mind and body do not like stagnation and there really is no simple maintenance. Humans are designed to work hard and be challenged. That is how we have evolved from living in caves into a modern society. Striving to make progress is in our DNA.

In Taekwon-Do, there is no “perfect” technique. A punch or kick can always be more powerful, timed better, etc. A student who thinks they have perfect technique is no longer a student and has quit learning.

A student of Taekwon-Do should always be striving to perfect technique, physical condition, and character, while understanding that perfection will never actually be attained by any human. This carries over into daily life in the serious student.

Don’t wait for the perfect technique to come along.
There are many interpretations and slight variations in virtually any martial art technique. For example, one school will teach a kick, punch, or throw slightly different than another.

Often students and instructors will focus on these differences, as if one way is superior. Generally, they all have some supporting evidence to argue their opinion. This is not isolated to one school or style. Most mean well, but some do allow ego to get in the way.

While my focus has always been Taekwon-Do, throughout almost 30 years of martial art training I have been exposed – at various levels – to many different martial arts, and have found that what is most important is the one that YOU practice everyday. That is how you build skill and power. Don’t argue subtle differences, just work hard and make your movements absolutely second-nature and the rest will sort its way out.

You may never find something that is 100% right for you. Don’t sit around worrying about a technique being perfect or if it is the “best”way. If you wait for that to come a long, you will have wasted a lot of valuable training time, which would have been better for you than thinking about training.

There are only so many ways to throw a punch. Pick one and stick to it.

Also, we can never know what is the “best” way to perform a given technique is, nor should we worry about it. Everyone’s body is slightly different, but a student is in no way to judge what is best until they have mastered it, which probably comes after about 100,000 repetitions. When you get to that number, then you will be able to make an informed decision.

Common themes among all great instructors.
As someone who has spent my entire life studying and training in martial art, I have found that you will find more commonality in thinking among great martial artists than differences. Usually when you find this overlap, it is there that the real gems of information lie.

You will find the most rigid thinking, and the “my style is better than your style” mentality among less talented and less knowledgeable martial artists. These are usually those that train in martial art in order to defeat some inner-demon and are never very happy people. This type of “cultish” behavior and mindset is to be avoided and does not serve a productive end.

Try to apply this mindset today.
“Be satisfied with your station in life, but never in your skills.” – Gen. Choi

Cheetahs…

Fastest predator in the world, but does not have the size and strength needed to even bring down prey at times, even when they catch prey animals. Only makes kills 50% of the time.

They also can’t defend their kills from stronger animals, like lions that are much bigger and stronger and have food taken away.

Cheetahs are the most endangered of all big cats.

Training lessons: Speed is fine. Power and strength are final.

Training frequency, intensity and volume.
I have an easy test I use to gauge whether I am training hard enough and frequently enough in Taekwon-Do:

If my belt is still damp with sweat from my last training session when I tie it on, then I know I am doing what I need to do. My technique is always at its best during these times.

Weapons Training.

I am often asked by prospective students if I include weapons training in Taekwon-Do.

No, I do not.

Common martial art weapons such as nunchaku, the staff, tonfas, swords, or other elaborate edged weapons have no place in Taekwon-Do training.

This is from a purely practical perspective. I have no problems with supplemental weapons training, but they must be simple, modern, and relevant…and… taught by a competent instructor.

When considering supplemental weapons training, you must ask the following question:

Is that weapon the best, legally-defensible option? Or, just an archaic martial arts weapon that was not even in use in the 1950s when Taekwon-Do was developed, practiced simply as a novelty?

If you plan to learn to use a weapon in training, make sure you would be willing to have that weapon displayed in front of a jury in a courtroom. Any primitive martial art weapon is likely to be viewed in a negative light by any casual observer. Why were you carrying a pair of nunchaku or a staff? Were you looking for trouble?

Additionally, Taekwon-Do was born in postwar Korea in that nation’s modern military. Gen. Choi and Nam Tae Hi (two founding fathers of Taekwon-Do) did not carry primitive weapons in their duty or include it in training.

Put this into action today.
“Do not be negligent, even in trifling matters.” ~Miyamoto Musashi

May 25, 2014

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

“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!

May 8, 2014

Training to be the best at…exercise?

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 4:58 am

Athletes practice and play sports and use various strength and conditioning methods to make them play better and harder. They don’t compete in exercise.

Your chosen fitness system should heal you and make you stronger, NOT create injuries. The only reason for exercise is to make you stronger and more resilient for sport, a dangerous occupation, or daily life tasks.

If chiropractors, physical therapists, and other wellness providers set up shop around your gym or fitness system in order to provide care for the so-to-be-injured client base, you might want to take that as a hint it might not be a good idea long-term.

In almost 30 years of martial art, I have have dislocated things, torn ligaments, broken bones, and done things that I was too scared to even get looked at and just toughed out (and paid the price later).

In every one of these cases, I used different fitness methods to heal myself. In fact, the only reason I ever stepped into a gym in the mid 1990s was because I was required to do rehab and couldn’t train hard in martial art at the time. Gym exercise became a way to not lose strength and conditioning when I couldn’t really train, never as the end goal.

While there are different methods that use exercise as a competition, please don’t confuse an exercise-sport like marathon running, powerlifting, girevoy sport, or CrossFit with a strength and conditioning method.

Play or compete in these sports if you enjoy them and want to, but recognize them as sports.

-Jim

April 22, 2014

Increase your line.

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 6:53 am

There is an old martial art story that I’ve heard repeated in different forms over the years, and attributed to different sources. This is a short version:

A Karate master is watching two mismatched students in sparring practice. The weaker of the two is losing the match.

The master notices that the weaker of the two resorts to using various methods to try and trick the stronger opponent into leaving openings, and to weaken his defenses and attacks. Of course, none of this works. The frustrated weaker student is still unable to defeat the stronger student.

After the training session, the master takes the student aside and asks him why he tried to trick the more advanced student, rather than mount his own strong attacks. No satisfactory answer surfaced.

The master took a pencil and drew two lines on a piece of paper, a short one and a long one.

The master told the student that the longer line represented himself, and the shorter line represented the student.

The master then asked the student how he could equalize the two lines, without using the eraser.

The student looked at the two line from various angles.

The master finally picked up the pencil and simply extended the student’s line, making it equal to the one representing himself.

The master then recounted the student’s obvious frustration and attempts at weakening his stronger opponent’s defenses earlier, effectively “reducing” the advanced student’s line, without trying to “lengthen” his.

The master then explained that the only way to improve as a martial artist is to build upon your skills, not detract others. The greater your training partner’s skills, the greater yours become if you use it to build yourself, rather than try to reduce others.

 

Hardstyle Kettlebell Swings or GS?

Hardstyle kettlebell or GS? Who really cares? Why are there so many strong opinions reagarding a simple exercise that only a small percentage of the population even know how to do?

At Idaho Kettlebell Strength and Conditioning, we use only a small handful of techniques that come from both, and things seem to be working well. Fitness is the goal.

Swings:

The 2-arm “hardstyle” kettlebell swing is one of the best exercises a person could do, but it has nothing to do with kettlebell sport lifting and only a marginal carryover into kettlebell sport technique.

The 1-arm swing, in various forms, used as an assistance exercise to kettlebell sport lifting is an entirely different exercise. Different breathing, balance…everything. Still a great grip, back and lung exercise if you want to get better at your long-cycle or snatch.

To compare the 2-arm swing to the 1-arm GS swing is like comparing a pushup to a pullup. They are not the same thing, but each has its benefits.

Do you have to have a favorite? No. There are enough hours in the day to do both if your goal is to get in great shape.

-Jim

April 15, 2014

Men Should Not Have Breasts.

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 12, 2014

On “Tabatas.”

A true 4-minute Tabata set is pretty much to metabolic failure. You should be absolutely done at the end of it, and need at least a 3 minute rest before doing a new set.

A guideline I like to use is that if I feel rested enough to do another set at anything less than 3 minutes, I didn’t push it hard enough. I usually use a 4 minute rest interval after a set, with 4 sets per workout.

Also, to really benefit from doing Tabatas, doing them multiple days per week for a matter of weeks is the way to go about it.

Try doing them about 4 intervals per day, 5 days per week for about a month and see where you get.

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