idahokettlebells.com Blog

January 31, 2020

IKSC Weekly Link Blast January 30, 2020

IKSC Weekly Link Blast January 30, 2020
IMG_3554

Thanks for everyone’s patience last week when I was away. The Original Strength cert I went to was pretty high-level. I was gratified to see that what I’ve been teaching was largely inline with what they taught. University strength and conditioning coaches, a neurologist, a few physical therapists, acupuncturists, and a bunch of other health and strength professionals were there. I was lucky to get in and I will be the only one in Idaho certified in that system. Like a lot of stuff we do at IKSC, we are ahead of the curve for the Boise area.
Kettlebell training, ancestral health and nutrition, and neurologically correct movement patterns have been baked into our training for years. Generally, we are about five years ahead of what goes on locally.

More on the benefits of intermittent fasting.
Good Stuff About Fasting

The eyes should lead all movement. Think in terms of proper human movement, not in “exercise land” where things are based on doing some gym exercise and not something that reinforces a proper human movement and proprioceptive response. This is essential for sports performance, injury prevention and strong movement patterns.
The Eyes Lead

Until just recently, it was impossible for humans to exist without consuming animal proteins. It is only through global shipping and micronutrient supplements that people now have that option. Looks like Weston A. Price found the closest thing to a native vegan culture, though: Cannibals.
No Vegans, Just Cannibals

The less carb-dependent you are, the longer stretches you can go between eating. Having to eat frequently is a sign something is very wrong. It’s not the way we are designed to operate. We are apex predators, not grazing animals.
Low-Carb Makes Fasting Easy

Video of the Week:
Consistent with one of my philosophies of training. “Work the body from the tips of the toes to the fingertips.” This is what Gichin Funakoshi said of Karate training. Ask me about specific wrist and forearm mobilization exercises, if you want to add them in to your repertoire. My toes won’t do some of the things he shows here, due to destroying a few of them over the years in martial art.

January 24, 2020

IKSC Weekly Link Blast: January 23, 2020

IKSC Weekly Link Blast: January 23, 2020

Here’s a glimpse of the certification I’m attending this weekend up in Seattle. I hope to bring back some great tools to add value to what I offer to everyone at IKSC.
Original Strength

Low-testosterone and a low-fat diet are linked, yet again. Don’t think that not getting enough animal fats aren’t a problem for everyone. Women don’t have as much testosterone as men, but they still have it, and not having enough creates its own set of problems. We need fats, especially good monounsaturated fats and saturated fats.
Low Testosterone

I found this article pretty interesting. I noticed when I went full-on carnivore I’d have cravings for fermented things like kimchee and sauerkraut. Looks like there is a biological reason for this. A friend of mine that is an expert in nutrition initially told me that was normal. She was right.
Fermented Food and Meat

More on soybean oil. Old news, really, but it is always good to reinforce. The more we learn about man-made foods, the more harm we learn that comes from them. More and more compounding evidence that ancestral nutrition is the way to go.
Soybean Oil

More on protein. You just can’t get too much by eating natural food sources.
High Protein and Cardiovascular Health

Video of the Week: Not to poke too much fun at Peloton, but all his videos are hilarious. (Shield your eyes!)

January 16, 2020

IKSC Weekly Link Blast: January 16, 2020

Filed under: Uncategorized — Tags: , , , — jbeaumont@idahokettlebells.com @ 9:13 pm

IKSC Weekly Link Blast: January 16, 2020

I let myself get behind, so this one will be a little sooner than an actual week. Going to continue to get these up on Thursdays. Not going to stress if I get behind a day, but that day seems to be a slow fitness news day so it is a good recap.

This article is targeted to runners, but I think it applies equally to lots of other recreational sports.
Why Runners Should Weight Train

I don’t care if anyone necessarily “tests” their athleticism by measuring their times, but the 90 seconds to 2 minutes of max exertion on a rower is a great conditioning tool. One thing I like is that it never seems to get easy, and I don’t think that there is a huge skill component that is going to make it easier.
500m Rows

I supplement with 10,000iu per day of D3 in the winter and 5000iu in the summer, as well as making a point to get as much sunlight as possible. I use liquid gel caps. I don’t have a preferred brand. I usually just get what’s on sale at RiteAid. Can’t be sure about anything with supplements, but I know deficiency in this vitamin is an epidemic.
Vitamin D

Intermittent fasting is finally getting into the mainstream. I’ve been doing this since 2008, when I found The Warrior Diet by Ori Hofmekler, which kind of gave me “permission” to do what felt good, rather than what most sport nutrition sources recommended. In 2013 I made it a point to fast once per week for 24 hours. I don’t know if I really got much more out of it other than going several hours between meals every day. Currently, I eat my first meal about 2 p.m. every day and then eat dinner at about 9 or 10 at night, and then on weekends I usually just eat one big meal in the late afternoon or evening. It’s worked for me for the past few years.
Fasting

Video of the Week: Adjustment to the leopard crawl. Also note, head up. Eyes always lead.

January 13, 2020

IKSC Weekly Link Blast: January 13, 2020

IKSC Weekly Link Blast: January 13, 2020

New evening schedule!
Schedule

Focus on making your last rep just as strong as your first, and train to be successful, not end in failure. This has always been a strategy for building strength. Looks like it works for building muscle size, too. The goal is to stimulate new growth, not annihilate yourself.
Training to Failure

To burn more fat/fuel, build a bigger engine (muscle). You don’t necessarily need a bigger chassis to put a bigger engine in a car. Most of us won’t naturally get appreciably larger with increased muscle mass, but we’ll move a lot better with a bigger powerhouse and an efficient fuel system.
Fat Loss Training

I don’t make blanket recommendations on probiotics. There is a lot we don’t know about the gut biome, and much of it is completely individual, based on genetics, medications, stress, sleep, life experiences, diet, disease history, etc., etc…. We just don’t know what we don’t know. You have to experiment with what makes you look, feel and perform better. That won’t be an overnight project.
Probiotics

Video of The Week: Worth re-watching for some of you that may have seen this before. Perhaps even more relevant during these months of little sunlight. I’ve actually taken his advice recently and hit up a combination tanning and red light therapy bed for a few minutes about once a week. Placebo or not, I think it helps my mood and motivation.

January 4, 2020

IKSC Weekly Link Blast: January 4, 2020

IKSC Weekly Link Blast: January 4, 2020

I’ll be doing a special class on Tuesday January 14that 7 p.m. on “Fighting Sugar Cravings.” I’ve done this one in the past and had good results. Free to members, but $15 drop in for guests. I am limiting this class to a max of 10 people, so let me know if you’re coming. Here’s a link for guests to sign up:





Some of you may have seen this article floating around about fake meats and hormones. Soy is a hormone disruptor. It’s not a simple process by which that happens, but it does have an estrogenic effect.
Estrogen Burgers

Here’s an interesting article on getups:https:Old Time Getups

To study nutrition, you have to be able to read past mainstream news headlines and read up on the studies those news stories come from. One thing you’ll find is that the reliability in nutrition studies is all over the place, sometimes just about worthless, and people that try to point out some of the flawed and biased information (i.e. fat is bad) are fighting quite a battle. This article points out an example of that.
Nutrition Studies

Training is like medicine, and that means “the dose makes the poison.” Don’t give enough, and nothing happens; give too much and it doesn’t help much either.
How Much Exercise Needed?

A lot of what Dan John has done in training is close or almost exactly what we do at IKSC. Trust me, it is more overlap than me copying what he does. I’ve never read one of his books, but have listened to a few interviews and read some of his articles. I’m glad I’m on the same page in many cases, as he is very respected.
Dan John is Antidote to CrossFit

Video of the Week: This is exactly my strategy, as anyone who has attended my nutrition classes will acknowledge. Additionally, note that most of the nutritional interventions that have become popular in recent years have come from ancestral health and nutrition models refined for the masses.

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