idahokettlebells.com Blog

July 7, 2020

IKSC Weekly Links: July 6, 2020

IKSC Weekly Links: July 6, 2020

The term “muscle head” is a compliment. It should be noted that many of our great thinkers like Plato and Socrates embraced extreme physical fitness.
At the top of the food-chain with regards to neural activity and neuroplasticity (whereby you actually make new neural connections) are movements that involve lots of muscles and include cross-patterning and gaiting patterns. This is why we squat deep, crawl, get up and down off the floor a bunch, and carry heavy loads.
Weightlifting Makes Your Brain Work

One of my biggest concerns about the separation and fearmongering we’ve been subject to in recent months due to lockdowns and such.
Loneliness Makes Stress Worse

More than likely, you are not a victim of poor genetics, but are a victim of poor life choices. Everything we do, the exercises I choose and the foods I advise others to eat have to do with how they trigger genetic expression. This, people, IS the big picture
Epigenetics

Pay special attention to #3 in this article: “Just about any body composition problem you have is a diet problem, not a training problem.”
This is the hardest pill to swallow I offer frequent nutrition classes to members of IKSC. The frustrating part on the coaching end is that that only a few bother to show up, and yet almost everyone comes in the door looking for a strength and body composition goals. Training is only 10% of the whole equation.
Painful Fitness Truths!

Always good information from Tim Anderson at Original Strength

March 21, 2020

IKSC Weekly Links: March 21, 2020

One of my favorite spots

One of my favorite spots


IKSC Weekly Links: March 21, 2020

This is a good article from a friend’s blog on gut health. Most of these things will sound familiar, if you’ve been to any of my nutrition classes. Autoimmune diseases cover a wide range of things, so if you have a chronic skin issue or allergies, you might look into it. This also includes thyroid conditions. I talk about these things related to diet often, but Heidi Toy is a real expert on it.
Healing Your Gut

Here’s a good article on ways to help your immune system stay strong. Always useful, but sure can’t hurt to hear right now.
Boost Immune System

You always hear people talk about “doing cardio.” I hate that term. “Cardio” is largely activity-specific. Meaning running makes you good at running and biking makes you good at biking. Strength-interval training will get you to the same place body-composition wise, but when you consider all the things that you gain from a good strength program, it is clear what is a better use of your time. No one ever got stronger or increased mobility jogging or riding a stationary bike. They will make you better able to do those things.
Strength -vs- Running for Cardio

Kettlebell intervals have the highest calorie burn of any exercise. I’ve written and spoken extensively on this study since it came out about 10 years ago. There are many things that are misleading here. Something to think about is that even if you do think calorie burn as a result of exercise is of major importance, you aren’t really burning enough to make a huge dent in bodyfat. That part is going to come from diet.
Oh, and for those that are interested, I used a very similar program prior to this study and it does work as well as anything. While it’s not mentioned in the here, the exact program they used is called “Viking Warrior Conditioning” by Kenneth Jay, but I think his book was published later.
Best Way To Burn Calories

Video of The Week: Press reset with breathing. Take a minute to do this daily. This is good for stress levels. Use this position if it is comfortable, modify if-needed to make yourself comfortable.

February 22, 2020

IKSC Weekly Links: February 21, 2020

IKSC Weekly Links: February 21, 2020

Sometimes the answer is simply asking yourself what is going to make you the happiest right now and tomorrow. Do less sometimes, but not so much that it causes more stress in the future.
Do Less

Here’s something interesting about artificial sweeteners. We all know we’d be better off without them, but maybe they aren’t the worst thing either.
Artificial Sweeteners

You’ll note that many of these vetted training methods look a lot like IKSC sessions. That’s partly because I’ve stumbled on to some of these methods through trial and error over a lot of years, and also because I’ve geeked out exercise physiology and training literature quite a bit and use that information in programming.
Well-Proven Training Methods

American Diabetes Association CEO goes low-carb. Full. Stop.
Finally…about time these guys got with the rest of the world. I can’t think of how many times I had to argue with a client whose Dr. (or even the Dr. themselves) about the merits of ditching most carbs for someone fighting pre-diabetes or diabetes in the past 10 or so years.
ADA CEO Goes Low-Carb

Good things to think about with every exercise.
Get Strong at Everything

Soybean oil is poison.
Soybean Oil

Couple of short videos for this week.

February 15, 2020

IKSC Weekly Link Blast: February 14, 2020

IMG_3693
IKSC Weekly Link Blast: February 14, 2020

Belly fat = No carbs for you!
Belly Fat

Good stuff to keep in mind. Not all these are set in stone.
Things to unlearn

Pretty interesting stuff about the psoas muscle related to emotional state. Think about it: It’s the muscle that prevents movement when you are “frozen” like when you are afraid of heights and are getting ready to jump off a diving board or something.
Psoas Muscle

Anyone who’s attended my nutrition courses should have most of these answers. It’s not that hard.
30 Keto Questions

I take about 500-1000mg after training and at night. Vitamin C supposedly reduces cortisol levels.
Vitamin C

Video of the Week: Why we crawl the way we do. We are trying to restore and reinforce good movement.

February 7, 2020

IKSC Weekly Link Blast: February 7, 2020

IKSC Weekly Link Blast: February 7, 2020

For those of you working the 8×8 program, and reasons why this rep scheme shows up so frequently on the daily workout board as a general full body workout. It works. It has worked for a long time, and will predictably work in the future. I use it myself about once a year.
8X8 Training

This supplement combo does work, and you’ll find it in lots of preworkout drinks and energy drinks. Note that the amounts they used is ridiculously high.
Caffeine and Carnitine

More on red light…from The Man himself, Robb Wolf.
Red Light Therapy

Creatine…good for lots of things.
More Creatine Goodness

Video of The Week: Train from fingertips to toes. These stretches might be good if you are forced to wear shoes or boots that aren’t friendly for work or if you’ve spent lots of years beating your feet up.

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.

December 20, 2019

IKSC Weekly Link Blast: December 19, 2019

Board Corral Mtn.

Board Corral Mtn.

IKSC Weekly Link Blast: December 19, 2019

Tons of research has been done showing the potential harm of endurance sports and excessive cardio. It’s not just an anomaly when we hear of a youngish triathlete or marathon runner collapsing of a heart attack.
Cardio Kills

Think about this next time you see someone pushing garbage fake meat.
Fake Meat

Get your magnesium, zinc, and vitamin D.
Benefits of Magnesium

More evidence against the standard practice of grazing all day.
Compressed Eating Window

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.)

October 31, 2019

IKSC Weekly Link Blast October 31, 2019

IKSC Weekly Link Blast October 31, 2019

 

Don’t forget about the class Monday the 4th at 7p.m. Don’t let the holiday season derail your strength and health goals.

http://idahokettlebells.com/blog/?p=1243

 

Most of these points about hormone optimization apply just as much to women as men.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2801/Forty_Ways_To_Naturally_Boost_Testosterone.aspx

 

I’d say this was a good start, but the truth is ALL cereals are sugar bombs.

https://newfoodeconomy.org/kellogg-sugary-cereal-healthy-label/

 

Here’s an article on gut health and the Auto Immune Protocol, which is a super strict paleo diet. Yes, it works. I’ve heard similar stories from people over the years, even before we had any idea what might be going on ( and we still know very little about the gut biome).

https://www.medscape.com/viewarticle/920393

 

Videos Of The Week:

October 10, 2019

IKSC Weekly Link Blast: October 10, 2019

Think angry thoughts when swinging kettlebells!

Think angry thoughts when swinging kettlebells!

IKSC Weekly Link Blast: October 10, 2019

The next lifestyle/nutrition class will be November 4th at 7p.m. I’ll be doing this class and it will focus on preventing holiday weight gain. I’ve done this one in the past and it’s always been one of the most productive ones.

I am always reserved about animal studies, but we all know garlic is good for lots of things anyway.
http://www.ergo-log.com/anabolicgarlic.html

This is an interesting new study that came out about military personnel stationed at different latitudes, their vitamin D levels, and depression. We don’t get enough natural sunlight in Idaho to absorb it naturally. I take 5,000iu all the time, and 10,000iu in the colder months.
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0308-5

I haven’t tried this exact deadlift program. I’ve done similar ones and they’ve worked. It looks to be a very doable program without much that can go wrong as long as you are patient with it and don’t overestimate your starting points.
https://www.t-nation.com/training/simple-deadlift-program

Advocrap…Those of you that know me know how much I hate MLM sales crap. These guys were one of the worst. Some of you know the hilarious backstory about my history with a local Advocare recruiter.
https://www.fox4news.com/news/advocare-will-pay-150-million-penalty-for-operating-pyramid-scheme

Related to that last article, here’s my guide for avoiding those kinds of scams:
http://idahokettlebells.com/blog/?p=994

Video of The Week:

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