April 26, 2020

IKSC Weekly Links: April 26, 2020

IKSC Weekly Links: April 26, 2020

Get your sunlight! It’s about more than Vitamin D. For the record, I use sunscreen very sparingly and only an my head, neck, nose and ears. Believe it or not, one of the things about eating a diet without high-oleic acid oils and grains and rich in zinc, you will notice after a few years that your resistance to sunburn increases. This isn’t just me, and while I noticed it, I didn’t realize there was a correlation with diet until about two years ago.
More to the Sunlight than Vitamin D

These immune support supplements are consistent with many I’ve recommended in the past. Still good to keep in mind.
Immune Support Supps

Here’s a good article about doing conditioning work like sprints for bigger guys. Now, he’s referring to big athletes, but all of these things apply to the general population, who are not athletes and are training for health and strength. All of these guidelines are ways to minimize risk while building work capacity.
Metabolic Conditioning

More vitamin D goodness. This time, virus related.
CV and Vitamin D

New study on eating meat as related to mental and physical health.
Meat is good for you and your brain

Video of The Week:

April 20, 2020

IKSC Weekly Links: April 19, 2020

Training Hard in the Sun!

Training Hard in the Sun!

IKSC Weekly Links: April 19, 2020

Training is on strong at the gym!

Governor’s orders specified against indoor gyms reopening, so we are now an outdoor gym. There is plenty of room outside the back door. Kettlebell and bodyweight workouts are our specialty. No one will lack one ounce of training. The only downside is that I can’t take it on any additional people until May 1st to ensure good quality control.

Please take note that you are all under a great deal of stress. We are still under an “emergency” declaration, which means compromising your immune system by overdoing it, or risking injury is not acceptable. Training sessions will be brief and designed to minimize risk. Do not try to make up for poor eating by training harder. The extra 100-200 calories you might burn off is insignificant. Tighten up the diet and focus on sleep.

The thing I always say? Train like a predator, not prey? This is what I mean. You should feel stronger when you leave the gym than when you came in.

Here’s a very tried and true program I’ve used over and over again. When in doubt, push, pull, squat. Repeat. This post even has some ancient videos from the old gym…LOL!
IKSC Push, Pull, Squat Program

Video of the Week: For those of you that have been doing improvised workouts.

We cover all these bases in our normal programming.
5 Ways to Get Stronger

The more metabolically healthy you are, the better you’ll fight off nasty respiratory illness.
CV and Elephant in the Room

Speculation as to whether exercise will make you better able to fight off a viral infection: I have no idea if this is true or not, but I can say that whenever I feel like I’m coming down with something a good sweat seems to help. Who knows?
Exercise as Protection

April 12, 2020

IKSC Weekly Links: April 11, 2020

IKSC Weekly Links: April 11, 2020

As always, vitamin D is important.
Vitamin D

How to train hard without compromising your immune systems. Always a good thing.
Immue System and Training

Now is a time to really focus on being reasonable in your training.
Dan John: Reasonable Training.

Kind of a long read, but some good theories here on why The Rona affects some people more than others.
Metabolic Disease and CV

Video of the Week: Gut Health and Immune System. It is extremely individual. Sometimes less fiber is better.

April 4, 2020

IKSC Weekly Links: April 4, 2020

Filed under: Uncategorized — @ 2:55 pm

IKSC Weekly Links: April 4, 2020

It is time to suck it up and aggressively attack this health crisis we are in.

What health crisis is that? The one that we are immediately facing, which is diabetes, depression, high blood pressure, substance abuse, sleep deprivation, cardiovascular disease and chronic stress. The current situation we all find ourselves is just a petri dish for all of these factors that suck the life out of all of us.

“Live life aggressively” is a concept that Mike Mahler pushes constantly (look him up). I like that concept. The stress we are under right now is enough to make some people just give up, dive into a bag of chips or tub of ice cream and let themselves become a victim-of-circumstance. Make no mistake, we are in a fight right now, and I think the most immediate threat we all face are avoidable things that are sure to have horrible repercussions if we let ourselves get sucked into a cycle of stress eating, binge watching, rage social networking and overconsuming negative media.

Think of this CV “lockdown” as an enzyme that makes all these other toxins more powerful.

Here are a few links that I think are worth reading. There is little we can do about the current situation, but letting ourselves slide now is more serious that just who has visible abs or not.
Obesity and CV

Death Rate

Now is the time to go all-in Primal Blueprint, because it encompasses food, exercise, sleep and stress.
Primal Blueprint

Here is a good article on home bodyweight training using different tempos/holds. I don’t tend to get caught up in these things and usually just like to throw lots of reps at a problem. I have my opinions about how valuable these things are, but I do encourage you to try and find what works best for you. I have tons of respect for this guy’s work.
Bodyweight Training

Two Videos of The Week:
Pavel: Easiest way to get stronger overall is to make the grip strong, and make the abs strong. The second one is really pretty funny, but I have to say it got a lot of people doing kettlebells and most of it holds up very well.

April 1, 2020

Eat for Resiliency! Carnivore Nutrition Challenge

Filed under: Uncategorized — @ 10:37 pm

Eat for Resiliency! Carnivore Nutrition Challenge
April 1 – 15. Only 15 days!

This time it’s not about a few pounds or even to make a performance improvement. It’s about getting as much nutrition as we can from the food we consume, gut health, and keeping blood sugars as stable as possible. It is about making your body as resilient as possible. None of us can afford to be less than our sharpest and healthiest right now.

I really don’t care who decides to jump in with me. I am doing this mainly for myself. Carbs and seed oils play hell on me if I consume them. I feel fat, sluggish, and moody if I get too many of them. I perform best mentally and physically when I remove them. Again, this is not about a few vanity pounds right now. It is about getting through a stressful period and keeping my immune system running in top shape (that definitely means eliminating sugars, grains and legumes, no matter who you are).

If it were a strict “carnivore diet” thing, we’d be Nazis about it only being meat, fish, water, and a little salt. While that way is excellent, very few people actually stick to that (even those that claim to be “carnivore” end up adding a few things here and there eventually).

This will really be more of a gut and brain health diet. Think of this as a very low-carb and high protein paleo diet. Again, this is not far from what I normally eat, but I’m tightening it down even more now due to less movement.

I guess you could also call this a hormone optimization diet. I can’t afford to be sloppy right now. The leeway I might have is just not here. Letting myself become a victim-of-circumstance and just saying “screw it” and diving into a bag of chips and a bunch of gluten-free beer is just not going to make things better.

Here are the basics:

•Meat, fish, fowl, eggs, and shellfish are the basis and should be about 90%. Bonus points for organ meats like liver. If it walks, flies, or swims it is probably good.
•Fermented foods like kimchee, sauerkraut, dill pickles, kombucha, miso, etc.
•Fats: Butter, up to 2oz cheese, ghee, avocados, coconut oil, 85% or higher dark chocolate
•Salt and electrolytes: Salt your food liberally. One of my favorite drinks is ½ to a whole lemon mixed with about ¼ teaspoon of salt. Redmond Real Salt is my favorite, but any kind will do.
•Bone broth
•“Strategic” carbs that reduce cortisol, but not enough to cause blood sugar rollercoaster
•Reasonable seasonings.

Make it taste good. Enjoy every bite.

I will be doing a Facebook “live” broadcast in my private FB group Tuesday, March 31th at 7:30pm MT.
Idaho Kettlebell Strength

Who’s in? Join me tonight at 7:30 on FB. I’ll be there to answer questions and get you started.

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