Boise Kettlebell Lifting2024-03-28T11:24:57ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoehttp://storage.ning.com/topology/rest/1.0/file/get/2535127947?profile=RESIZE_48X48&width=48&height=48&crop=1%3A1http://boisekettlebells.ning.com/forum/topic/listForContributor?user=0u60gwaes7q3o&feed=yes&xn_auth=noIdaho Kettlebell Strength and Conditioning July Fitness and Nutrition Challenge 2021tag:boisekettlebells.ning.com,2021-06-30:4879207:Topic:955112021-06-30T21:22:59.118ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoe
<p><strong>Idaho Kettlebell Strength and Conditioning July Fitness and Nutrition Challenge 2021</strong></p>
<p><br></br> *You can do both or just nutrition. The event lasts the entire month.*</p>
<p> </p>
<p>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 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…</p>
<p><strong>Idaho Kettlebell Strength and Conditioning July Fitness and Nutrition Challenge 2021</strong></p>
<p><br/> *You can do both or just nutrition. The event lasts the entire month.*</p>
<p> </p>
<p>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 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.</p>
<p> </p>
<p>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’s it. The vast majority of the population doesn’t do this and when they do, changes are rapid and positive.</p>
<p> </p>
<p>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.</p>
<p>Doing a base number of reps (150 reps of some kind of pulling, 150 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.</p>
<p> </p>
<p>I started the July Challenge in 2011, and every year I see some of the most amazing changes of the entire year. Here are the details:</p>
<p> </p>
<p>2021 July Fitness and Nutrition Challenge</p>
<p>(Do as much as you can…some will be better than none. The goal of this is to get in lots of low-level activity in and eat nutritious foods.)</p>
<p>Do not overthink this!</p>
<p>Eat ONLY meat, fish, eggs, raw nuts, and fresh produce.</p>
<p>Drink ONLY water.</p>
<p>Reasonable amounts of condiments, like real butter, grassfed cheese, coconut oil, olive oil, vinegar, etc are allowed.</p>
<p> </p>
<p>Supplements (including protein powders) are OK, as long as they are not a primary source of nutrition or consumed as meal replacements.</p>
<p> </p>
<p>ONE cheat meal per week is allowed. Plan it and enjoy whatever you want.</p>
<p>Bodyweight Exercise Minimum Quota:</p>
<p> </p>
<p>Level III<br/> 200 pullups per week<br/> 300 pushups per week<br/> 1,000 squats per week <br/> (You may substitute 3yds of walking lunges for every squat...i.e. 1,000 squats = 3,000 ft. of lunges. Weighted squats are rated at a 1:5 ratio.)</p>
<p> </p>
<p>Level II<br/> 150 pulls<br/> 200 pushups<br/> 700 squats</p>
<p> </p>
<p>Level I<br/> 150 pulls per week<br/> 150 pushups week<br/> 500 squats per week</p>
<p> </p>
<p>-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.</p>
<p>ANY needed or reasonable modification of these exercises is permitted.</p>
<p>Omission of any of these is OK for bonafide medical reasons (not just because you are sore or too busy. Suck it up).</p>
<p> </p>
<p>Get creative and get moving.</p>
<p>Please…I don’t want to hear a single excuse from anyone.</p>
<p>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. Focus on what you can do.</p>
<p></p>
<p><strong>Jim Beaumont CSC, Certified Strength and Conditioning Coach, Certified Sport Nutrition Specialist, Primal Blueprint Heath Coach, Tactical Athlete Kettlebell Instructor. Idaho Kettlebell Strength and Conditioning(208) 412-6079</strong> <a href="http://www.idahokettlebells.com"><strong>www.idahokettlebells.com</strong></a></p>
<p> </p> Strategies for Success on Any Nutrition Program.tag:boisekettlebells.ning.com,2014-12-07:4879207:Topic:334962014-12-07T06:20:06.237ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoe
<p align="center"><b>Strategies for Success on <i>Any</i> Nutrition Program.</b></p>
<p> </p>
<p>1) You must log everything you eat and drink. No exceptions. If you don’t have an accurate account of what you are taking in, the quantities, and the times you are eating them, failure is very likely. </p>
<p>2) You can’t be afraid of protein. You will be eating lots of it. This is one thing that pretty much all legitimate nutrition plans agree on. Shoot for about .75-1.0 gram of protein per pound…</p>
<p align="center"><b>Strategies for Success on <i>Any</i> Nutrition Program.</b></p>
<p> </p>
<p>1) You must log everything you eat and drink. No exceptions. If you don’t have an accurate account of what you are taking in, the quantities, and the times you are eating them, failure is very likely. </p>
<p>2) You can’t be afraid of protein. You will be eating lots of it. This is one thing that pretty much all legitimate nutrition plans agree on. Shoot for about .75-1.0 gram of protein per pound of bodyweight.</p>
<p> </p>
<p>3) You will have to drink lots of water.</p>
<p> </p>
<p>4) Don’t drink calories if you have a weight or fat loss goal. The digestive process begins - and satiety signals are sent -the instant nutrients hit your salivary glands. Drinking calories “short circuits” this process. Your body expects to have to chew to get nutrients. Don’t confuse it.</p>
<p> </p>
<p>5) Your logs are tools for your learning process, and they need to include more than carbs, fats, and protein. It is helpful to make notes about sleep, mood, life stressors , energy levels, etc.</p>
<p> </p>
<p>6) Develop the mindset that whatever plan you decide to follow is an <i>education program</i> not a diet or short-term weight loss program. This is a process to figure out what makes your body run best.</p>
<p></p>
<p>-Jim Beaumont</p>
<p><a href="http://www.idahokettlebells.com/6-week_nutrition_education_program" target="_blank" rel="noopener">Idaho Kettlebell Strength and Conditioning</a></p>
<p></p>
<p></p> food diary 11/23/14tag:boisekettlebells.ning.com,2014-11-24:4879207:Topic:333352014-11-24T03:00:20.104ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoe
<p>Breakfast sausage chicken 3 110 cal</p>
<p>4 turkey bacon cal 140</p>
<p></p>
<p>snack</p>
<p>3 chicken sausages 110</p>
<p>fresh mozzarella 110</p>
<p>white rice 1/2 cup 100</p>
<p>fresh sockey Salmon 1/2 fillet 240</p>
<p></p>
<p>quick added cal 100 I think more chicken sausage</p>
<p></p>
<p>drank atleast 5 glasses of water today</p>
<p></p>
<p>OK! I'm sore LOL... see you tomorrow </p>
<p>Breakfast sausage chicken 3 110 cal</p>
<p>4 turkey bacon cal 140</p>
<p></p>
<p>snack</p>
<p>3 chicken sausages 110</p>
<p>fresh mozzarella 110</p>
<p>white rice 1/2 cup 100</p>
<p>fresh sockey Salmon 1/2 fillet 240</p>
<p></p>
<p>quick added cal 100 I think more chicken sausage</p>
<p></p>
<p>drank atleast 5 glasses of water today</p>
<p></p>
<p>OK! I'm sore LOL... see you tomorrow </p> Nutrition Class Alert! Cutting Out Wheat and Gluten: Separating Fact from Fiction about Gluten and Wheat Elimination.tag:boisekettlebells.ning.com,2014-09-23:4879207:Topic:320662014-09-23T15:21:53.968ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoe
<p><em>As you all know I tell people that if they don't listen to any more of my training or nutritional advice, CUT WHEAT from your diet. Even if you don't do another thing, that will be significant. -Jim </em><br></br><br></br><em>$10 recommended donation for the Canyon County Animal Shelter. Let's get as many as we can for this!</em></p>
<p></p>
<p><strong>Cutting Out Wheat and Gluten: Separating Fact from Fiction about Gluten and Wheat Elimination. </strong><br></br><br></br>This one-hour nutrition class…</p>
<p><em>As you all know I tell people that if they don't listen to any more of my training or nutritional advice, CUT WHEAT from your diet. Even if you don't do another thing, that will be significant. -Jim </em><br/><br/><em>$10 recommended donation for the Canyon County Animal Shelter. Let's get as many as we can for this!</em></p>
<p></p>
<p><strong>Cutting Out Wheat and Gluten: Separating Fact from Fiction about Gluten and Wheat Elimination. </strong><br/><br/>This one-hour nutrition class will focus on one of the hottest and most confusing topics in nutrition today, cutting wheat and gluten from the diet. The following topics will be covered:<br/><br/>Are grain calories worse for your health than other calories?<br/><br/>“I quit eating bread. Isn't that enough?”<br/><br/>Is the whole “gluten free thing” just a ploy to sell more expensive bread?<br/><br/>Is cutting wheat just for those with certain medical conditions?<br/><br/>Suggested $10 donation to go to the <a href="https://www.facebook.com/canyoncountyshelter" id="js_7" name="js_7">Canyon County Animal Shelter</a></p>
<p></p>
<p>Class at 11 a.m. at Idaho Kettlebell Strength and Conditioning. </p>
<p></p> Chocolate Milktag:boisekettlebells.ning.com,2014-09-16:4879207:Topic:320392014-09-16T19:30:32.421ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoe
<p>So, regarding this chocolate milk thing. What you are saying is that I am not working out enough and that if I worked out more than once a day I might be able to drink thousands of calories of chocolate milk and never get sore. Do I have that right?</p>
<p>So, regarding this chocolate milk thing. What you are saying is that I am not working out enough and that if I worked out more than once a day I might be able to drink thousands of calories of chocolate milk and never get sore. Do I have that right?</p> Today's Idaho Kettlebell Fitness Workout:tag:boisekettlebells.ning.com,2011-05-24:4879207:Topic:86012011-05-24T14:51:20.393ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoe
<p><a href="http://www.kqzyfj.com/click-4248097-10409410" target="_top"><br></br> <img alt="Bodybuilding.com" border="0" height="60" src="http://www.lduhtrp.net/image-4248097-10409410" width="468"></img></a></p>
<p> </p>
<p><font size="3">100 H2H Kettlebell swings</font></p>
<p><font size="3">100 Hindu pushups</font></p>
<p><font size="3">100 2-arm swings</font></p>
<p><font size="3">100 Hindu squats</font></p>
<p><span class="font-size-3"><br></br> <strong> …</strong></span></p>
<p></p>
<p><a href="http://www.kqzyfj.com/click-4248097-10409410" target="_top"><br/> <img border="0" alt="Bodybuilding.com" src="http://www.lduhtrp.net/image-4248097-10409410" width="468" height="60"/></a></p>
<p> </p>
<p><font size="3">100 H2H Kettlebell swings</font></p>
<p><font size="3">100 Hindu pushups</font></p>
<p><font size="3">100 2-arm swings</font></p>
<p><font size="3">100 Hindu squats</font></p>
<p><span class="font-size-3"><br/> <strong> </strong></span></p>
<p><span class="font-size-1"><strong><span style="line-height: normal; color: #ffffff; font-size: 12pt;"><span style="font-family: Arial Black; color: #000000;">*<em>There are generally three levels of workout offered every session at Idaho Kettlebell Fitness: Level 1, 2 and 3.</em></span></span></strong></span></p>
<h3 style="line-height: normal;"><em><span class="font-size-1"><strong><span style="line-height: normal; color: #ffffff; font-size: 12pt;"><span style="font-family: Arial Black; color: #000000;">Level 3 is the most demanding. Level 1 can be done by almost anyone. Level 2, is a transition between the two.</span></span></strong></span></em></h3> Double Kettlebell Workout: Squats, Presses and Pullups.tag:boisekettlebells.ning.com,2011-04-12:4879207:Topic:66092011-04-12T06:36:45.806ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoe
<p>Double kettlebells for a few weeks.<br></br><br></br>Squats (mostly for flexibility and stability, while recovering from a pulled hamstring).<br></br><br></br>Double presses supersetted with pullups.<br></br><br></br>10 sets of 5 week 1.<br></br><br></br>8 sets of 6 week 2.<br></br><br></br>7 sets of 7 week 3.<br></br><br></br>90 seconds rest between sets, in order to reduce soreness and hypertrophy. Working on strength and stability. I'm as big as I need to be.<br></br><br></br>Today's training:<br></br>Double Kettlebell Front Squats (32kg)<br></br>8 x…</p>
<p>Double kettlebells for a few weeks.<br/><br/>Squats (mostly for flexibility and stability, while recovering from a pulled hamstring).<br/><br/>Double presses supersetted with pullups.<br/><br/>10 sets of 5 week 1.<br/><br/>8 sets of 6 week 2.<br/><br/>7 sets of 7 week 3.<br/><br/>90 seconds rest between sets, in order to reduce soreness and hypertrophy. Working on strength and stability. I'm as big as I need to be.<br/><br/>Today's training:<br/>Double Kettlebell Front Squats (32kg)<br/>8 x 6. 90 seconds rest between sets.<br/><br/>Double Kettlebell Presses/Pullups. 90 seconds rest between supersets.<br/><br/>Finished with three 1-minute sets of kettlebell Mill Presses with the 32kg at 12 reps/minute. Sets of 6 pullups immediately after presses.</p>
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<p><br/><iframe width="480" height="390" frameborder="0" src="http://www.youtube.com/embed/6hGG1IDD5SA?wmode=opaque"></iframe>
<iframe width="480" height="390" frameborder="0" src="http://www.youtube.com/embed/odVTb5ZZrJs?wmode=opaque"></iframe>
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</p> Idaho Kettlebell Fitness and Planet Fitness: Common ground?tag:boisekettlebells.ning.com,2011-03-17:4879207:Topic:56012011-03-17T03:06:17.781ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoe
<p><strong>Idaho Kettlebell Fitness and Planet Fitness: Common ground?</strong></p>
<p> </p>
<p>This will come as a shock to many. As much fun as I like to make about wimp-ass workout programs and machine-based excuses for exercise, I actually feel common ground with Planet Fitness.</p>
<p> </p>
<p>I was laughing at some videos of Planet Fitness on Youtube the other day. There were a bunch of weaklings making excuses for their non-willingness to work hard at anything, and resenting anyone with…</p>
<p><strong>Idaho Kettlebell Fitness and Planet Fitness: Common ground?</strong></p>
<p> </p>
<p>This will come as a shock to many. As much fun as I like to make about wimp-ass workout programs and machine-based excuses for exercise, I actually feel common ground with Planet Fitness.</p>
<p> </p>
<p>I was laughing at some videos of Planet Fitness on Youtube the other day. There were a bunch of weaklings making excuses for their non-willingness to work hard at anything, and resenting anyone with any sort of ambition in the gym.</p>
<p> </p>
<p>This stupid place even has an alarm that sounds if someone trains hard enough to drop a weight!</p>
<p> </p>
<p>I was chuckling about it, until the testimonials from members came up:</p>
<p> </p>
<ul>
<li><p>People talked about being able to wear what they wanted to and not be judged.</p>
</li>
<li><p>They talked about not having to worry about what anyone else thought about them.</p>
</li>
<li><p>They didn't like the normal “posers” at most gyms.</p>
</li>
<li><p>They wanted to just get in, do their workout and get out, without a fashion show.</p>
</li>
<li><p>They didn't like the intimidating environment of many gyms.</p>
</li>
</ul>
<p> </p>
<p>As I watched these testimonials, I realized that my gym had more in common with Planet Fitness than differences, and that any one of those people talking about their experiences would fit right in. I didn't know whether to laugh or cry.</p>
<p> </p>
<p>These are the facts:</p>
<ul>
<li><p>No one cares what anyone wears, or even has time to pay attention to anyone else.</p>
</li>
<li><p>You are there for your progress and yours alone.</p>
</li>
<li><p>There are no mirrors on the wall to admire yourself in.</p>
</li>
<li><p>No one here is a fashion model, or cares to be. We are here to get stronger.</p>
</li>
<li><p>There is not a SINGLE person at the gym that will not provide positive reinforcement for your hard effort. (Note: This deal is off if you whine. Whiners, complainers or pessimists are not welcome. They just bring down everyone's mood and work ethic.)</p>
</li>
</ul>
<p> </p>
<p>I especially loved the Planet Fitness ad with the bodybuilder flexing his pecs. That dude would cry if he was exposed to ½ of the amount of work one of the Idaho Kettlebells Superwomen is capable of in 30 minutes.</p>
<p> </p>
<p>You will be judged, but only on your willingness to work hard. No one cares whether you are swinging an 18lb kettlebell or a 70lb, but if you aren't working to make yourself stronger and healthier, you will probably not feel welcome. No one is here to stand around and talk, or emphasize their weakness.</p>
<p> </p>
<p>Is this a hard environment? Yes. Is it non-judgmental? Yes.</p>
<p> </p>
<p>Do you have what it takes? Yes and no.</p>
<p> </p>
<p>Yes, if you are willing to make an effort, put aside your excuses and WORK and get outside your comfort zone.</p>
<p> </p>
<p>No, if you are going to focus on how difficult this journey will be and be content with weakness.</p>
<p>-jim</p>
<p><a href="http://www.idahokettlebells.com">www.idahokettlebells.com</a></p>
<p> </p>
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<p> </p>
<p> </p>
<a href="http://www.1shoppingcart.com/app/?Clk=3218232"><img height="150" width="150" src="http://www.tacticalathlete.com/ads/TAPSbox4.gif" border="0"/></a><br/><img height="0" width="0" src="http://www.1shoppingcart.com/app/?Imp=3218232" border="0"/> New Kettlebell Sport Classes at Idaho Kettlebells.tag:boisekettlebells.ning.com,2011-02-24:4879207:Topic:34132011-02-24T14:57:08.961ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoe
<p>By popular demand, I will be offering kettlebell sport lifting classes at Idaho Kettlebells.</p>
<p> </p>
<p>Class times will be Monday, Wednesdays and Saturdays at 11a.m.</p>
<p> </p>
<p>Kettlebell Sport will be focused on refining the kettlbell sport lifts: Snatch, Jerk and Long-Cycle (clean and jerk).</p>
<p> </p>
<p> </p>
<br />
<a href="http://www.1shoppingcart.com/app/?Clk=3218232"><img src="http://www.tacticalathlete.com/ads/TAPSbox4.gif" alt="" width="150" height="150" border="0"/></a><br />
<br/><img src="http://www.1shoppingcart.com/app/?Imp=3218232" width="0" height="0" border="0"/>
<p>By popular demand, I will be offering kettlebell sport lifting classes at Idaho Kettlebells.</p>
<p> </p>
<p>Class times will be Monday, Wednesdays and Saturdays at 11a.m.</p>
<p> </p>
<p>Kettlebell Sport will be focused on refining the kettlbell sport lifts: Snatch, Jerk and Long-Cycle (clean and jerk).</p>
<p> </p>
<p> </p>
<br />
<a href="http://www.1shoppingcart.com/app/?Clk=3218232"><img src="http://www.tacticalathlete.com/ads/TAPSbox4.gif" alt="" width="150" height="150" border="0"/></a><br />
<br/><img src="http://www.1shoppingcart.com/app/?Imp=3218232" width="0" height="0" border="0"/> 10,000 Swngstag:boisekettlebells.ning.com,2011-02-07:4879207:Topic:22042011-02-07T13:57:06.241ZKelley Noehttp://boisekettlebells.ning.com/profile/KelleyNoe
<p>After reading about the 10,000 swing challenge I decided to try it out for myself. I am limited in the fact that I only have a 24K KB but I will make it work. I started out yesterday (SuperBowl Sunday) with 200 swings. I am going to try and get to a 16K or 20K bell to work with on my higher volume days.</p>
<p> </p>
<p>Are there anyone else that has accepted this challenge and is a little farther into it? If so any advice would be appreciated.</p>
<p> </p>
<p> </p>
<p>After reading about the 10,000 swing challenge I decided to try it out for myself. I am limited in the fact that I only have a 24K KB but I will make it work. I started out yesterday (SuperBowl Sunday) with 200 swings. I am going to try and get to a 16K or 20K bell to work with on my higher volume days.</p>
<p> </p>
<p>Are there anyone else that has accepted this challenge and is a little farther into it? If so any advice would be appreciated.</p>
<p> </p>
<p> </p>