idahokettlebells.com Blog

May 21, 2020

IKSC Weekly Links: May 21, 2020

IKSC Weekly Links: May 21, 2020

Gym Hygiene and Etiquette

With the reopening of the indoor gym, it is IMPERTIVE that everyone adheres to good personal hygiene habits. The gym floor is mopped daily and the equipment is wiped with alcohol or bleach wipes after every use. We often do exercises that require us to get up and down off the floor. I try to keep it clean enough you could literally eat off it, but please don’t track dirt, mud, or lawn clippings across the gym floor. Please either remove your shoes for indoor workouts or make sure they are clean before tracking across the gym floor.

Please wear clean clothes to train. This is important. Take your training seriously. Dress for success. Train in clean clothes.

Even though most of my wardrobe is what you’d consider “workout clothes.” I always wear fresh, clean workout clothing for my designated, structured training sessions. It is good for mindset. I firmly believe you train better clean than dirty, if for no reason than you can focus better. In martial art training, it is a grave insult to your training partners to show up in a dirty uniform.

Make sure you are clean. Personally, I take a shower before training. I can’t when I’m train dirty. It doesn’t matter if it is a weekend. Your designated training time is a time to build positive habits and shift mindset. Training sessions are important appointments for yourself. Please arrive clean, looking sharp, and ready to train. Avoid heavy perfumes or cologne. Body odor is totally unacceptable. Be as clean as you would be at a church service or martial art training session. Strength training is just as important.

Here are this weeks articles.
This article is a pretty deep dive into why you hear so much anti-meat rhetoric in the media. It is easy to throw out a few select quotes, but it takes intelligence and nuance in order to explain the bigger picture when it comes to the issue.
Why is WHO anti-meat?

Oysters. Part of the goodness of oysters is that they are rich in zinc.
Oysters

Always good information from Poliquin. Here are a few good things about better sleep. When it comes to body composition, quality sleep is almost as important as training.
Sleep Deprived

This is a fairly old study, but it shows the correlation between vitamin D, magnesium, and healthy hormone levels.
Strong Bones = High Testosterone

Video of The Week: Worth your time to listen to this guy. I eat this way about 80% of the time, and have for the past few years. It seems to tighten everything up pretty fast. I would have discounted it as a crash diet a until I learned more about Shawn Baker’s physical feats. He must be doing something right:

May 13, 2020

IKSC Weekly Links: May 12, 2020

IKSC Weekly Links: May 12, 2020

Insulin resistance is a common thread in so many health conditions. Insulin is one of your body’s master control hormones. The more insulin-sensitive you are, the better.
Improved Insulin Sensitivity

Big news. Diana Rodgers and Robb Wolf’s new book is available for pre-order. I am not promoting this for any reason other than I respect both of these people’s work and have learned a lot from them. I pre-ordered mine already. I can recommend anything they put out without reservation.
Sacred Cow

I firmly believe that the training and nutrition advice and methods we use at IKSC are as good as anything you will find anywhere. One of the things I focus on is resiliency in many areas. This is really important right now.
Metabolic Health and Corona

Walk. Please. The weather this time of year is perfect for just walking around. Find a way to incorporate it into your day.
Walk a Bunch!

Video (s) of the Week: A couple short ones from Original Strength. As soon as we are able to fully open, I plan to do a full movement reset program. We are all in need of this.

May 4, 2020

IKSC Weekly Links: May 3, 2020

Filed under: Uncategorized — jbeaumont@idahokettlebells.com @ 5:03 am

IKSC Weekly Links: May 3, 2020

I like “testing” my fitness level and endurance on things outside the gym. One of those is just plain old physical work. The last thing in the world I want to be is ”that guy” who looks muscular and fit, but can’t earn his salt doing some kind of actual, useful work. Saturday’s project was shoveling, hauling and spreading this pile of gravel (5 square yards). I dug in, and got it all done in 3 hours and 15 minutes. According to my phone step counter I took about 9,000 steps during that time loading and pushing a wheelbarrow over and over. I loaded it pretty heavy to reduce trips and each trip was about 150 feet.

IMG_4317

My heartrate was elevated the whole time, just like it would be if I were doing a medium level cardio workout. The most sore thing on my body is actually my feet, but that is because I was wearing an old pair of barefoot trainers and moving that heavy wheelbarrow load over and over means lots of overall pounds on the foot facia and all those little muscles. I would have been a little better off with something with a little more support.

Main thing is my back isn’t a bit sore and my hands aren’t blistered. Those might not be “mirror muscles” like pecs and biceps, but I think they’re quite a bit more useful. Good to know they’re intact. They’re also the first things to go when you start getting soft. The main point I bring this up is that the kind of fitness I hope to spread is that which is useable by functional human beings, not gym rats. I have to test that myself, too.

 

Best glute exercise? It might be the step up. I’ve used the step-up off an on in the past. This is an interesting article. It is also useful to look at where the hex (trap) bar deadlift ranks on there. The kettlebell swing is very similar to that even though it isn’t listed on here.

https://www.ergo-log.com/the-step-up-very-best-exercise-for-the-glutes.html

 

Not a fan of lawn care? I’m with you. Here are some good reasons to ditch the lawn. That was actually a big part of my rock hauling.

https://www.sacredcow.info/blog/quit-lawncare-not-beef

 

More on vitamin D. I know this is a weekly thing, but it is such a common thread.

https://www.researchsquare.com/article/rs-21211/v1

 

Video of the Week: This is Steve Maxwell, one of my big influences. This is why we do HUMAN movements like rolling, crawling, etc. You’ll see exercise programs that like to mimic animal movement patterns. Focus on moving like a human.

The second video is a more in-depth video with Steve. I was fortunate to attend a few of his workshops a few years back.

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