idahokettlebells.com Blog

December 27, 2019

IKSC Weekly Link Blast: December 27, 2019

IKSC Weekly Link Blast: December 27, 2019

Exercise and Brain Health: I suggest that it’s not just the complexity of the exercise, but the level of force exerted that affects how much brain matter you use during an exercise. Increased force production comes from greater motor-unit recruitment, faster motor-unit firing rates, and more motor-unit synchronicity. Meaning, the more force you produce, the more muscles and nerves your brain has to fire to operate the system.
Your Brain Needs Exercise

You can include crawling movements in with the exercise described, but note they are often programmed in Level I versions of many of our sessions. I wouldn’t waste your time with them if I thought they weren’t beneficial.
Bird Dogs

More on fat loss and lifting weights. Doing “cardio” for the sake of burning calories is pretty much useless.
Fat Loss

You are not a slave to your genetics in most cases. Your genes might load the gun, but you decide whether to pull the trigger.
Genetics and Health

You have to move in ways your body was designed to move if you want to train hard without injury. Everything we do at IKSC is designed to reinforce strong movements outside the gym in sport or daily life.
Damaging Training

Video of the Week:

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 13, 2019

IKSC Weekly Link Blast December 12, 2019

IKSC Weekly Link Blast December 12, 2019

It seems that the exercise and nutrition world looks like a battle of the studies at times. This is a good breakdown of how to look at studies for yourself, rather than just reading the headline.
Reading Scientific Studies

“Super Accumulation Training” is pretty much what we do during things like the December Getup Challenge, and many of the programs we use. Basically, what we do is build the workload up to the point it is not sustainable long-term and then back off for a while and then repeat.
Super Accumulation Training

This book is worth reading. Don’t be afraid of salt, especially if you are limiting carbs.
Salt Fix Book Review

Note the doc featured in the article. Prof. Stuart McGill. FYI: He’s a huge fan of loaded carries. When I read articles like these, I can’t help but think that the fitness system they are largely looking for resembles IKSC programming.
McGill on Crossfit

Video of the Week: Cutting through some of the “cardio” nonsense. Most of the workouts we do build mitochondrial density. It is an area that is just starting to have scientific support, but it has been used for a long time. I started taking advantage of this concept over 10 years ago because it just seemed to work.

The second video is also good. Enjoy!

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.

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 21, 2019

Special Class: Avoiding Holiday Weight Gain

Special Class: Avoiding Holiday Weight Gain

Tuesday November 12th at 7:15 p.m.

 

The weeks between Thanksgiving and New Year’s Day can be a nutritional and emotional disaster. It doesn’t have to be this way.
This class will focus on keeping weight gain in-check by looking at all the factors that cause unwanted flab to accumulate during this time of year.

You will leave with tools to help you make the best food and health choices during this holiday season.

No cost to IKSC members.
$15 drop-in fee for non-members.

Non-members can sign up here:




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.

 

 

 

 

 

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:

October 3, 2019

IKSC Weekly Link Blast: October 3, 2019

IKSC Weekly Link Blast: October 3, 2019

Couple dudes throwing down some getups.

Couple Texas hombres throwing down some getups.

 

Some of you have heard bits and pieces of this story from me over the years. Looks like Robb Wolf posted a good synopsis of the way our food system and nutritional guidelines got so incredibly screwed up.

https://robbwolf.com/2019/09/17/a-brief-history-of-nutrition-in-the-west/

 

Eggs and meat are good for brain health.

https://www.ergo-log.com/phosphatidylcholine-a-choline-analog-in-eggs-and-meat-protects-against-dementia.html

 

You hear me discredit “cardio” in the traditional sense a lot. Mostly because what qualifies as such in the general fitness world is not low-level enough to really be good at training an aerobic base, and not truly lung-burning hard enough to benefit the upper end.

What usually qualifies as cardio in mainstream fitness realm is what is known in the sports strength and conditioning world as “the junk zone.” This is what you see in popular chain fitness franchises like F45, Orange Theory, or one of the various cycling classes. This is the zone that the perceived effort is medium-hard, makes you breath pretty hard, and sweat a bunch. This is where the uninformed usually say they’re “getting in a good workout,” but really all they’re accomplishing is burning some sugar, stimulating stress hormone, and training weak movement patterns.

In short, cardio should either be as strong and fast as you can do it for less than a minute, or easy enough you could do it all day if you had to. But, the reality is that it is important, even if you hate it.

https://www.t-nation.com/training/tip-sorry-you-do-need-some-cardio

 

Nothing good comes from high blood sugar and poor insulin-sensitivity. This is why literally every piece of nutrition advice I give is designed to enhance insulin-sensitivity. If you are insulin-resistant, every aspect of your performance is compromised.

“Insulin clearance is associated with physical fitness and metabolic health. Aging is associated with reduced metabolic clearance of insulin and hyperinsulinemia, reduced glucose effectiveness, and an increase in metabolic diseases…”

https://academic.oup.com/jes/article/3/9/1727/5537533?

 

Meat is good for you. Eat it. Many of the studies that have suggested otherwise do not actually stand up to any kind of scrutiny. It has been a mantra for years, but when you really break it down, evidence to support health hazards associated with eating meat is so weak as to not even be taken seriously…and the methods used to gather that evidence are suspect at best.

https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from

 

Video of The Week:

 

 

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