idaho strength and conditioning « idahokettlebells.com Blog

September 19, 2019

IKSC Weekly Link Blast: September 19, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebell training, boise kettlebells, eagle idaho gym, eagle idaho HIIT classes, eagle idaho kettlebell class, Idaho ketogenic diet, idaho kettlebell, idaho kettlebell classes, Idaho Primal Blueprint, idaho strength and conditioning, idaho weight loss, keto diet eagle idaho, kettlebell exercise, kettlebell idaho training personal training, meridian idaho nutrition classes, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 1:58 pm

IKSC Weekly Link Blast: September 19, 2019

Jenn is coming back on Monday September 30th for another talk. This one should be valuable. Hope to see the great turnout we saw last time!
https://jensprimalhealth.com/events/how-to-make-new-habits-last/

Lack of sleep: The nation’s worst epidemic.
https://breakingmuscle.com/fitness/lack-of-sleep-is-killing-your-body-composition

Here’s a good article unpacking the reasons why avoiding red meat is not advised.
Main points:
1) Evidence linking red meat eating and poor health is weak, conflicted, and/or non-existent.
2) Meat is the most nutrient dense thing you can eat.
3) Avoiding meat sets humans up for a variety of nutritional deficiencies.
https://www.tandfonline.com/doi/full/10.1080/10408398.2019.1657063?

“Meditation” means different things to different people. It is important to take time to clear your head every day somehow.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2798/How_To_Successfully_Use_Meditation_For_Fat_Loss.aspx

You will hear me harp on magnesium, vitamin D and zinc as being three things you should supplement with. We just don’t get enough from foods we eat and in the case of vitamin D, we just don’t live in a part of the world where we get enough sunlight. A good way to get these is by supplementing with 5-10,000iu of vitamin D3 per day, and then taking a product called “ZMA” which has zinc and magnesium.
https://www.ergo-log.com/magnesium-rich-diet-reduces-mortality-risk.html

Video of the Week: Knowledge bombs.

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September 12, 2019

IKSC Weekly Link Blast: September 12, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebell, boise kettlebell training, eagle idaho gym, eagle idaho HIIT classes, eagle idaho kettlebell class, idaho core training, Idaho ketogenic diet, idaho kettlebell gyms, idaho kettlebells, Idaho Primal Blueprint, idaho strength and conditioning, keto diet eagle idaho, meridian idaho nutrition classes, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 2:41 pm

IKSC Weekly Link Blast: September 12, 2019

Strength training improves mood. I’ve found this to be the case even more when it involves movements that use your whole body through a full range-of-motion. One of the guidelines I use when programming at IKSC is that the movements we use for training should use everything from your fingertips to toes, while incorporating the breath and always leading with the eyes.
https://www.ergo-log.com/stop-worrying-go-and-start-strength-training.html

Here’s a good read about a possible link between insulin resistance and depression. It shouldn’t be surprising.
https://www.frontiersin.org/articles/10.3389/fpsyt.2019.00057/full

This next link has a good section on the new scare about chicken and cancer. Mark makes a good point (one I often make about beef), is that they aren’t factoring in what people are eating with the chicken.

This is one of the reasons it is important to know the mechanisms and the physiology of what’s going on, not just look at stats. Case in point: Ever go to a BBQ restaurant and see an obese and unhealthy person just eating a pound of brisket or smoked turkey? No, it is usually slathered in sugary sauce, and by caloric content, the carb-load side dishes vastly outweigh the meat.
https://www.marksdailyapple.com/does-chicken-cause-cancer-should-you-neuter-dog-collagen-and-skipping-dinner/

One of the frustrating things about the push for fake meats is the way it is so easy to claim things like environmental-friendliness and health benefits, but it takes an intelligent conversation to dismantle those arguments. This article does a decent job of summarizing it.
https://newfoodeconomy.org/climate-change-eat-less-meat-plant-based-impossible-burger-regenerative-ranching/

Here’s a random day of eating for Jim. The tomatoes were from mother-in-law’s garden, and super yummy. A couple of them coated with Redmond Real Salt after training tonight was like eating candy.
https://www.myfitnesspal.com/reports/printable_diary/jwbeaumont?from=2019-09-11&to=2019-09-11

Video of The Week:
One comment on the video: Note that she makes reference to Mediterranean Diet. The issue I have with that particular popular diet is that it does not limit palette options, and really, turns into the same old “everything in moderation” thing that has been proven over and over to be a failure for a nutritional strategy. What it ends up being is whatever people want it to be.
Also note, that at about 11:50 she makes a note that any variation of the Mediterranean Diet that failed to include red meat DID NOT improve symptoms of depression.

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September 6, 2019

IKSC Weekly Link Blast: September 5, 2019

Filed under: Uncategorized — Tags: caldwell idaho kettlebell, eagle idaho gym, eagle idaho HIIT classes, eagle idaho kettlebell class, idaho core training, Idaho ketogenic diet, idaho kettlebell, idaho kettlebells, Idaho Primal Blueprint, idaho strength and conditioning, keto diet eagle idaho, kettlebell idaho training personal training, meridian idaho nutrition classes, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 4:10 am

IKSC Weekly Link Blast: September 5, 2019

Jennifer is coming to IKSC this Monday September 9th at 7p.m. to do a class. Please mark this on your calendar and make every effort to welcome her. Here is a link to her site describing the class and a link to sign up. I will. If you can’t make it, at least share with your friends.
https://jensprimalhealth.com/events/primal-eating-burn-fat-promote-longevity-without-too-much-restriction/?fbclid=IwAR3Q7rqFgH_0mSv62ADwVozX_F0Y73FkO9XbgG-jVlxPP9bITqlwm1hnvyA

We like our trapbar (hex bar).
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2800/Make_the_Switch_to_Hex_Bar_Training.aspx

We’ve gone over this many times. You can’t overeat a protein source unless you are drinking lots of shakes.
https://www.t-nation.com/diet-fat-loss/protein-will-not-make-you-fat

I may have shared this one before. Here’s a good article on crawling.
https://www.t-nation.com/training/reflexive-strength-and-spider-man

This is the podcast that some social media sources are filtering and removing comparing beef to plant proteins, and boy can I see why after listening. I stay abreast of this topic, but even I learned quite a bit about the absolute statistical gymnastics that must be performed in order to vilify beef as a food source with regards to environmental impact…I should add that the person being interviewed on the podcast was heavily involved in the research that came up with these stats. Follow the money, people.
https://sustainabledish.com/podcasts/sustainable-dish-episode-78-beyond-burger-vs-real-burgers-with-sara-place-2/

Video of The Week:
Art DeVany. This is the book and person that started me down the ancestral nutrition and health rabbithole almost 10 years ago. It’s really all right there. There we’ve dived into the minutia of it, but the nuts and bolts of optimal nutrition is all right here.

Show this photo next time someone talks about environment or sustainability issues when it comes to beef. This is where a lot of beef comes from, even if they might spend some of their lives in feedlots. Notice they are still bunched up, and crowd together whether they have 1,000,000 acres to roam or 5 acres. That’s what herd animals do for protection.

They are at about 6200ft eating natural grasses. Nothing else will grow here, and cattle grazing in the region helps to minimize the impact of the occasional brush fire. There is very little water, which comes from natural springs, a few creeks and rainfall. This area is about 40 miles from the nearest paved road only accessible by horse, a substantial 4×4 or ATV, the kinds of places people that order “Impossible Burgers” never set foot on.

Obviously, these cows are not destroying the environment, and you’ll find deer, elk, antelope (the hillside here is called Antelope Ridge) coyotes, hawks, eagles, snakes, etc. The photo with the GPS coordinates is for reference and was not far from here.

Nearest town is Triangle, Idaho, and this is on public land that you and I can both use for recreation.

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August 15, 2019

IKSC Weekly Link Blast: August 15, 2019

Filed under: boise idaho nutrition class,eagle idaho fitness,kettlebell classes idaho — Tags: eagle idaho gym, eagle idaho kettlebell class, idaho kettlebells, Idaho Primal Blueprint, idaho strength and conditioning, idaho weight loss, keto diet eagle idaho, kettlebell classes, kettlebell fat loss, kettlebell workout kettlebell discount — jbeaumont@idahokettlebells.com @ 2:04 pm

IKSC Weekly Link Blast: August 15, 2019

Video of the week. This gives a good perspective on the getup, but really, just getting up and down off the floor is good no matter how you do it.

Another study, a randomized controlled trial (not just a food questionnaire), demonstrating that high protein and low carbs helps fight diabetes. Why do none of the restaurants and food companies that claim to donate to causes to fight children’s diabetes mention this? This is not new information, just another study confirming what we already know.
https://www.ncbi.nlm.nih.gov/pubmed/31338545/

Carnitine for strength! FYI: Beef has a ton of it.
http://www.ergo-log.com/2-g-of-carnitine-daily-makes-bodybuilders-stronger.html

Mark Sisson calls these “microworkouts.” This is something I’ve done my whole life, and are the basis for most of the exercise challenges IKSC has encouraged for many years now. I first started doing “microworkouts” well over 25 years ago on different jobs I’ve had and have always done this in some form or another. It is good for your brain, too.
https://www.marksdailyapple.com/benefits-of-microworkouts/

This article gives a good breakdown of what fats are good and which ones aren’t. The ones that are most commonly found in snacks are soybean oil, canola oil, and peanut oil. But, any kind of processed seed oil is basically a poison and damages every cell in your body, right down to the mitochondria.
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2656/What_Are_Healthy_Fats?.aspx&fbclid=IwAR0PAt2nAKzrsJQ3T1PVSCyWqNLmnnrsKqjqI6oeBSjro3w8t2tSUc9JX4g

Here’s an interesting article (more just a testimonial) that I saw among the headlines today. Something to know is that PCOS is caused by insulin resistance and high blood sugar. Taking long stretches between meals is one way help with insulin sensitivity, but eating a very low carb and higher protein diet is more than likely going to be the best strategy.
https://www.yahoo.com/lifestyle/struggling-pcos-tried-intermittent-fasting-100000231.html

Muscles sore from training (Delayed Onset Muscle Sorenesss)? Sorry, there is no “gold standard” way to prevent it. Sometimes you just have to tough it out. Note: More exercise is apparently effective (my advice for as long as I can remember).

This chart from the NCSF explains it well.

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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

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August 1, 2019

IKSC Weekly Link Blast August 1, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebell training, boise kettlebells, eagle idaho gym, eagle idaho HIIT classes, Idaho ketogenic diet, idaho kettlebell gyms, idaho kettlebell training, idaho kettlebells, Idaho Primal Blueprint, idaho strength and conditioning, kettlebell classes, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 2:27 pm

IKSC Weekly Link Blast August 1, 2019

The next nutrition class will be Monday August 5th at 7pm. We will focus on sleep and chronic stressors, and how they impact recovery, performance, and nutrition choices. Hope you can make it.

Video of The Week: Most of you have heard me talk about “metabolic flexibility” and how the goal is not to be “keto” but to be able to switch between burning fat and ketones to glucose at will. Robb Wolf explains this well.

Body shape and health. Yes, it matters. Where your body stores fat is important. Also, note the point about not having “chicken legs.” This is the reason every day is leg day at IKSC. The fastest way to change overall body composition is to do exercises that place a huge demand on the lower body somehow.
https://www.medscape.com/viewarticle/915978?nlid=130807_5402&src=wnl_dne_190725_mscpedit&uac=119889CJ&impID=2040135&faf=1

Creatine plus a little electrolyte seems to be a great combo. It makes sense that it would be more effective when coupled with elements that are vital to muscle contraction.
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0291-x

A paleo diet will help you lose excess fat and improve health markers. In order for it to work, you must eat things that align as close as possible with what would have been available in a pre-agricultural society, which means no “paleo” cookies, gluten free treats, nut butters, etc.
http://www.ergo-log.com/paleo-diet-perfect-weight-loss-diet.html

Muscle mass and strength are some of the best measure of longevity. If you are over about 40, doing exercises and eating in such a way as to pack as much muscle onto your frame as possible will help you stay young.
https://www.linkedin.com/pulse/resistance-training-older-adults-position-statement-from-izquierdo

Ways to raise testosterone: The title of the article here is designed to get clicks, but really it should just be about factors that affect hormones in general.
https://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/934/Five_Simple_Ways_to_Raise_Testosterone_Levels_for_Better_Body_Composition_&_Optimal_Health.aspx?fbclid=IwAR0FYz0lq1aCiaE9SHOwxf2dji3lRmEtk3XgSvsdJGAMTkOxzMexyguGvbo

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July 4, 2019

IKSC Weekly Link Blast July 4, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebell, boise kettlebell training, boise kettlebells, eagle idaho gym, eagle idaho HIIT classes, idaho core training, Idaho ketogenic diet, idaho kettlebells, Idaho Primal Blueprint, idaho strength and conditioning, kettlebell fat loss — jbeaumont@idahokettlebells.com @ 2:22 pm

IKSC Weekly Link Blast July 4, 2019

Video of the week: I can’t emphasize how important this is. Very much worth your time to watch this:

People who work hard live longer. This should be no surprise to anyone.
http://www.ergo-log.com/hardworkers.html?fbclid=IwAR3EyHDt-IcyQ38kwN2w3hxK4DTjktXb2Mk81aCaWcuKfMtJLFudt9rUpek

Be my guest to do this goblet squat challenge anytime. I kind of prefer 1,000 feet of lunges to this, but go for it if you are so inclined. Every day is “leg day” at IKSC.
https://www.t-nation.com/training/tip-the-50-rep-leg-day-finisher

Some of you give me a look of disbelief when I talk about Planet Weakness. I’m not making it up.
https://www.t-nation.com/opinion/planet-fitness-nightmare

A topic or question that comes up frequently is bodyfat percentage and if I test it or not. Here is something I wrote up on it a while back. The pictures shown are really not that far off, either.
http://idahokettlebells.com/blog/?p=728

This illustration is true for most people. I’ve given this out many times.

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June 28, 2019

IKSC Weekly Link Blast June 27, 2019

Filed under: Uncategorized — Tags: eagle idaho gym, eagle idaho keto diet, eagle idaho kettlebell class, Idaho ketogenic diet, idaho kettlebell gyms, idaho kettlebell instructor training kettlebells, Idaho Primal Blueprint, idaho strength and conditioning, idaho weight loss, kettlebell classes, kettlebell fat loss, kettlebell idaho, kettlebell idaho training personal training, kettlebells idaho — jbeaumont@idahokettlebells.com @ 3:57 am

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:

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June 20, 2019

IKSC Weekly Link Blast June 20, 2019

Filed under: boise idaho nutrition class,eagle idaho fitness,Uncategorized — Tags: boise idaho kettlebell, boise kettlebell, boise kettlebell training, caldwell idaho nutrition classes, eagle idaho gym, eagle idaho kettlebell class, idaho core training, Idaho ketogenic diet, idaho kettlebell gyms, Idaho Primal Blueprint, idaho strength and conditioning, kettlebell idaho training personal training, meridian idaho nutrition classes — jbeaumont@idahokettlebells.com @ 2:35 pm

IKSC Weekly Link Blast June 20, 2019

Video of the week!

IGNORE some of the idiotic recommendations by modern bodybuilders. However, some great “bodybuilding” programs were used prior to the widespread use of steroids in bodybuilding. IKSC borrows from many of these old-school programs.
https://www.t-nation.com/training/3-reasons-you-cant-train-like-a-juicer?fbclid=IwAR0JqNKwV0k29kULP_zQstTd5MJSwuiO5dGqG4saR8SJM_Sp8pObWVqw1oM

Most of the nutrition strategies that actually work these days borrow heavily from what we called a paleo diet, when you get down and really look at them.
https://suppversity.blogspot.com/2016/05/ad-libitum-paleo-diet-w-handful-of.html?fbclid=IwAR2-9upwf-SELtGqz0hwtvtfXPiz23XMDo5efkNjiyeJySTVcSn4UzuAQfk

The big marketing push for fake meats are nothing more than the biggest processed food makers’ latest effort to sell the cheapest crap at the lowest price.
https://www.independentsciencenews.org/health/fake-food-fake-meat-big-foods-desperate-attempt-to-further-industrialisation-food/?fbclid=IwAR1rca1TULr5NQH4CmTe8uHtx5LEMUyozrvF8B5z2jXp9K3R1J8YEcqBr0Q

Along the same lines, here is the real story about greenhouse gas emissions and cattle. I’ve listened to hours of the professor cited here….and my photo below was taken right in the middle of cattle grazing land.
https://medium.com/@caroline.stocks/debunking-the-methane-myth-why-cows-arent-responsible-for-climate-change-23926c63f2c0?fbclid=IwAR3k95mj3HeITdhwbxwCF1AOQbibyZLszvwJZH0BTr8cNrynYVZ1DtzQsaU

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June 13, 2019

IKSC Weekly Link Blast June 13, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebell, boise kettlebell training, boise kettlebells, eagle idaho gym, eagle idaho kettlebell class, idaho core training, Idaho ketogenic diet, idaho kettlebell, idaho kettlebell gyms, Idaho Primal Blueprint, idaho strength and conditioning — jbeaumont@idahokettlebells.com @ 2:04 pm

IKSC Weekly Link Blast June 13, 2019

This has been in the works for a few years now. I think I first heard of the different military units working on it in about 2014. Of course, lots of individual Navy SEALS were some of the first ones to jump on the paleo bandwagon. Robb Wolf actually did a bunch of nutrition consulting for them, and one of the big names in sleep research is Dr. Kirk Parsely and his work came directly from him working as doctor working directly with SEALS.
As an interesting side note, way back in the 1950s and 1960s fighter pilots used a ketogenic diet to drop weight fast if they had put on a few pounds (and were at risk of being grounded due to being to big) and there were Air Force directions on how to do it.

https://www.washingtontimes.com/news/2019/jun/10/pentagon-eyes-ketogenic-diet-bid-build-more-lethal/

Creatine. It’s good stuff. This supplement is probably the most studied and safe sports supplement out there. I would say it is almost mandatory for anyone that avoids red meat for whatever reasons.
https://www.strengthcoach.com/public/Effectiveness-of-Creatine-Supplementation-on-Aging-Muscle-and-Bone.cfm?fbclid=IwAR1TFDgihYJB-pk17aGv9GOjxiuC_3DgbnOTpOcY–ExDZlBUGyiZVj1gjY

Ignore all the ads here, but this is not a bad article on leaky gut. It is simple and not too techie.
https://www.amymyersmd.com/2019/02/9-signs-you-have-leaky-gut/

IKSC’s July Challenge! I plan on doing this.
http://idahokettlebells.com/blog/?p=814

Our training – that emphasizes work capacity – is different than “cardio.” There are many forms of endurance training: There is strength-endurance, power-endurance, and then cardiorespiratory endurance. It is important to have a mix of all of those in your training for a variety of reasons.
http://www.ergo-log.com/endurance-capacity-protects-against-headache.html

This week’s video. Short and sweet. Here’s the best example of how to crawl. I do encourage you to buy his book.

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