idahokettlebells.com Blog

December 7, 2019

IKSC Weekly Link Blast: December 7, 2019

Leslie Gluch in fog
IKSC Weekly Link Blast December 7, 2019

Get strong and be able to move well. It’s the best thing you can do for your mind and body.
oliquingroup.com/Arthttp://main.piclesMultimedia/Articles/Article/2687/Why_Exercise_Is_Your_First_Line_of_Defense_Against.aspx

Things you can learn from an exclusively carnivorous diet, brought to you with a little common sense from Mark Sisson. I vary from 90% carnivore to 100%. I still eat starchy tubers about once a week, and something I notice is I want more fermented things like kimchee, or saurkraut now and then, but one thing is for sure, it won’t hurt you to try this. I experimented with this first back in about May of 2018, after learning more about who Shawn Baker was and some of the superhuman things he could do. I think one of the main reasons people report feeling so good eating this way is because they were waaaaayy low on protein to start with and if all you eat is meat, fish, and eggs, you’ll get enough protein.
https://www.marksdailyapple.com/8-things-we-can-learn-from-the-carnivore-movement/

Avoid being dogmatic in your nutrition. I eat a diet that is about as close as I can get to what humans evolved eating, but it’s not because I think it makes me part of some paleo, low-carb, or carnivore “club.”
https://www.jenniferaguilar.net/thebrainblog/2019/12/6/i-dont-belong-to-a-food-tribe-and-i-bet-you-dont-either

Dan John is one of the best strength coaches around. I always like it when his views align with things I’ve found to work well over the years.
https://www.t-nation.com/training/how-to-train-for-non-stop-fat-loss

Video of The Week:
(Something I’ll add. What you do with your feet and ankles affects everything. That’s where the kinetic chain starts.)

November 30, 2019

IKSC Weekly Link Blast November 30, 2019

IKSC Weekly Link Blast November 30, 2019

Interesting findings on creatine supplementation and depression. Creatine supplementation isn’t necessary for people that eat lots of red meat, but it can be helpful if you avoid red meat for whatever reason.
https://www.ncbi.nlm.nih.gov/pubmed/31450809

This study on levels of choline and fat loss might explain one of the reasons why the Vince Gironda steak and eggs diet prescription works so well.
https://www.ergo-log.com/lose-fat-faster-with-2-g-choline-per-day.html

Good read on how hiking in nature helps us mentally, not that we need that explained too much. Hiking in nature with a good dog is the best.
https://www.collective-evolution.com/2016/04/08/doctors-explain-how-hiking-actually-changes-our-brains/

Here’s an article and a video from about 8 years back on the December Turkish Getup Challenge. For some reason they put a typo in the title when they published it…Still drives me nuts!
http://kettlebellinc.com/magazine/2011/11/3rd-annual-december-turkish-getupswing-challenge/

Video of The Week: More on sleep from the sleep doc.

November 21, 2019

IKSC Weekly Link Blast November 21, 2019

IKSC Weekly Link Blast November 21, 2019

Eat like a predator, not prey. In this case, eat like the conqueror, not the conquered.
https://decentpropaganda.com/what-the-mongols-ate-for-success/

Lats are one of your most important core stabilization muscles. We don’t usually think of them that way, but they are.

https://www.t-nation.com/training/tip-what-all-strong-athletes-have-in-common

Good write up on nutrition documentaries in general here.
https://www.t-nation.com/diet-fat-loss/the-game-changers-exposed

Another good one from T-Nation. I remember when this article first came out, I’d just learned these crawls at a Steve Maxwell workshop and a few days later this showed up. Perfect timing.
https://www.t-nation.com/training/reflexive-strength-and-spider-man

Most of the stuff in Men’s Health is junk, but this article cites two extremely reputable people, Dan John and Prof. Stuart McGill. Not surprisingly, one of our staples, the loaded carry is the topic.
https://www.menshealth.com/fitness/a19548559/best-loaded-carries

Here’s an old post about trying to out-train the dinner table. http://idahokettlebells.com/blog/?m=201101

Video of The Week:
Should tie into what we talked about in our last nutrition class.

November 7, 2019

IKSC Weekly Link Blast November 7th, 2019

IMG_3097

IKSC Weekly Link Blast November 7th, 2019

Thanks to those that showed up for class Monday night. I will be repeating the same class on Tuesday the 12th, at 7:15p.m. for anyone that missed it. I really want to help people keep on track and that is much harder when the days get shorter and social pressure drags people away. Everyone likes to work hard in the gym, but elements of sleep and stress are every bit as important as exercise. That is what this class deals with.

Special Class: Avoiding Holiday Weight Gain

Take some time for yourself. It’s important.
https://www.nytimes.com/2019/10/28/smarter-living/the-benefits-of-being-alone.html

Hard work gives you better posture and always has according to these Egyptian artifacts. Strangely enough, they’ve also found that the grain-based diet of some of the Egyptian royalty caused heart disease, the same way it does for modern humans.
https://gokhalemethod.com/blog/68202

Here’s a good breakdown about The Game Changers movie out. No, I haven’t seen it. I get questions about it now and then. I could address specifics, if anyone has questions.
https://www.marksdailyapple.com/why-game-changers-isnt-worth-my-time-and-sugar-addictions/

Please note, the exercises listed to build bone health are all full-body, compound movements with significant amounts of weight. I would also argue for exercises that emphasize dynamic joint stabilization (like burpees) are a good thing. I’d also suggest that loaded carries are probably the biggest bang for your buck of all.
http://main.poliquingroup.com/Tips/tabid/130/EntryId/2500/Maximize-Bone-Health-Benefits-With-Strength-Training-For-Lower-Fracture-Risk.aspx

Another good article dealing with sleep.
https://www.marksdailyapple.com/keto-insomnia/

Video of the Week:
I’ve shared this before, but it is more important this time of year.

October 24, 2019

IKSC Weekly Link Blast: October 24, 2019

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IKSC Weekly Link Blast: October 24, 2019

Some interesting stuff about salt loading here and your higher need for protein if lowering the carbs.
https://suppversity.blogspot.com/2019/10/training-lowcarb-requires-012gkg-extra.html

Every one of us can get caught in one or more of these patterns.
https://www.t-nation.com/opinion/the-7-people-who-never-get-results

This article is a good springboard for many topics surrounding various governments’ control of food supply.
https://www.zerohedge.com/geopolitical/why-elitist-establishment-so-obsessed-meat

Don’t forget about our class on Monday the 4th. It is designed to help the gains keep going during the winter months. Here’s a link that non-members can use to sign up.
http://idahokettlebells.com/blog/?p=1243

Video of The Week:

October 17, 2019

IKSC Weekly Link Blast: October 17, 2019

Yep, it's fall.

Yep, it’s fall.

IKSC Weekly Link Blast: October 17, 2019

Mark your calendars! The next nutrition class is Monday November 4th at 7p.m. This will cover strategies to avoid holiday weight gain. It has to do with more than what you eat.

 

Good reminder on these nutrition facts. Not much you haven’t heard from me before.

https://www.t-nation.com/diet-fat-loss/5-fat-loss-myths-you-still-believe

 

One again, exercise itself is not going to be the major deciding factor in body composition.

https://www.ergo-log.com/meta-study-compares-interval-training-with-traditional-endurance-training.html

 

I don’t have much luck kicking my mangy mutts off the bed anyway, so I’m all about the confirmation bias here:

https://iheartdogs.com/5-reasons-science-says-your-dog-should-sleep-in-your-bed/

 

This is exactly what we use at IKSC to do large amounts of quality movements. He explains it a little differently than I would, but the point is that you pace sets and reps so you get quality work done. It is about building work capacity. He calls it “old-man strength.” I call it farm kid strong.

https://www.t-nation.com/training/how-to-train-to-be-unstoppable

 

L-theanine: I’ve actually been using a ZMA product from Vitamin Shoppe that contains it for quite a while now. I do think it helps with sleep above just the ZMA itself.

https://www.ergo-log.com/l-theanine-complete-stress-buster.html

 

Video of The Week: You hear lots of anti-meat propaganda these days. Understand that most of the new push is coinciding with large processed food companies pushing fake meat. Follow the money. It takes a little knowledge of physiology, a little knowledge of ecosystems, and a grown-up look at things like greenhouse gases to understand the whole picture. Diana Rodgers does an amazing job of explaining this.

 

 

 

 

 

September 26, 2019

IKSC Weekly Link Blast: September 26, 2019

IKSC Weekly Link Blast: September 26, 2019

 

Get out into the mountains this fall! This photo is of the S. Fork of Salmon River, about 12 miles north of Warm Lake.

IMG_2953

Don’t forget about the special class at 7p.m. next Monday from Jenn’s Primal Health. The class will focus on how to make new habits stick: Read about it and sign up here. Cost: $10

https://jensprimalhealth.com/event/how-to-make-new-habits-last/

 

Looks like what we do with the rower is catching on. I am toying with the idea of offering some class times that heavily emphasize the rower as a conditioning tool:

https://www.outsideonline.com/2376871/indoor-rowing-fitness-classes

 

Get your vitamin D!

https://examine.com/supplements/vitamin-d/

 

Good article on kettlebell training here.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2617/Getting_in_Shape_with_Kettlebells.aspx

 

I go off and on with this. Nutrition strategy. The problem is it is really easy to cheat on and get away with it.

https://www.marksdailyapple.com/the-carnivore-diet-pros-cons-and-suggestions/

 

More on magnesium.

https://www.ergo-log.com/magnesiumtestosterone.html

 

Video of The Week:

 

 

September 12, 2019

IKSC Weekly Link Blast: September 12, 2019

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.

August 22, 2019

IKSC Weekly Link Blast: August 22, 2019

IKSC Weekly Link Blast: August 22, 2019

Thought for the week:
“No correlation has been established between getting sore and getting
stronger. Some comrades are hurting units for five days following their leg workout
yet lift the same weights for years. Others never ache…but keep getting stronger from workout to workout…Never interpret soreness or stiffness as signs of progress.” – Pavel Tsatsouline.

I frequently make references to Arnold and some of the old-school bodybuilders. I am a fan of many of the tips in this article: https://www.t-nation.com/training/5-things-we-can-learn-from-arnold-about-building-muscle

I refer to fascial slings now and then with the way your body is connected. Here’s a decent article explaining it. Too bad there isn’t a chart showing them. I’ll have to look harder for one.
https://www.t-nation.com/training/fascia-and-muscle-link

No one reading this is afraid of saturated fat, I hope. But, here is a good article written by one of the top minds in nutritional science.
https://bjsm.bmj.com/content/51/15/1111

We’ve been working the getup a bunch in class: Here’s something I wrote up on them a few years back.
http://idahokettlebells.com/blog/?p=978

Here’s the guy I learned to properly do a getup from at the first kettlebell instructor course I attended. His account of his rehab using this exercise is pretty amazing.
https://tacticalathlete.com/turkish-get-up-functional-fun/
Video of The Week:

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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