idahokettlebells.com Blog

July 7, 2020

IKSC Weekly Links: July 6, 2020

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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.

Choosing the Best Legal Steroids for Beginners

Congratulations on completing the sections before the conclusion! By now, you have gained valuable insights into the importance of a proper first steroid cycle and learned about some of the top recommended steroids for beginners. We have discussed the benefits and potential side effects of Deca Durabolin, Testosterone Enanthate, Anavar, and Winstrol. But how do you make the final decision on which legal steroid is best for you?

It’s crucial to consider your personal goals, preferences, and tolerance levels. Remember that everyone’s body reacts differently to different substances. It’s like finding that perfect pair of shoes – what works for one person might not work as well for another. So take your time to research and understand each option thoroughly https://www.outlookindia.com.

Now that you are equipped with knowledge about these popular legal steroids, consult with a healthcare professional or an experienced trainer who can guide you based on your specific needs. They will help you determine the most suitable choice that aligns with your goals while minimizing potential side effects. Remember, safety should always be a priority.

FAQs

Are legal steroids safe for beginners?

Legal steroids can be safe when used responsibly by beginners. However, it is essential to consult with a healthcare professional or experienced trainer before starting any new supplement or fitness regimen.

How long does it take to see results from legal steroids?

The timeframe may vary depending on factors such as individual metabolism and adherence to diet and exercise routines. Generally, noticeable results can be seen within four to six weeks of consistent use.

Can I stack multiple legal steroids together?

Stacking legal steroids can enhance their effectiveness when done correctly but should be approached with caution. Always follow recommended dosages and seek guidance from professionals to avoid potential risks.

Do I need a prescription to buy legal steroids?

No, legal steroids can be purchased without a prescription. However, it is crucial to choose reputable brands and ensure the products are manufactured in certified facilities.

Are there any side effects associated with legal steroids?

While legal steroids are generally considered safer alternatives to their illegal counterparts, they may still carry potential side effects. These can include hormonal imbalances, liver strain, acne, and mood swings. It’s important to follow recommended dosages and monitor your body’s response closely.

Remember, these FAQs serve as general guidelines. Always consult with professionals for personalized advice based on your unique circumstances before making any decisions regarding legal steroid use.
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

June 26, 2020

IKSC Weekly Links: June 26, 2020

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IKSC Weekly Links: June 26, 2020

Does cardio make you fat? No form of exercise is going to cause fat gain, but certain training methods will do almost nothing to burn it. Building lean body mass is the way to change the way your body burns fuel. You can’t do that in a constantly stressed state, which “chronic cardio” does to your body and nervous system.
Does Cardio Make You Fat?

I make frequent reference to Native American diets when talking nutrition. This is a great breakdown of what some of the plains tribes ate.
Native American Diet

I know this might seem like a broken record, but here’s an interesting article on vitamin D.
Great Vitamin D Article

You all know that I’ve been “intermittent fasting” since before that word existed. For the past several years I’ve drifted into that pattern of 16:8 (described in the article). Saturdays and Sundays, I find I mostly stick to one big meal per day and maybe a light snack at some point.
I don’t recommend you force yourself into one of these eating patterns unless it feels right to you. You have to kind of customize it. There is no prize for fasting the most, or going the most hours. Also, getting to the place where you burn fat instead of sugar for fuel is almost mandatory here. One thing that surely doesn’t work for people is grazing every few hours per day like a cow.
Ways to IF

Videos of the Week (There are several, here are the first 4): This fit right into our July Fitness and Nutrition Challenge



June 15, 2020

IKSC Weekly Links: June 15, 2020

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Video of The Week: This is from Prof. Stu McGill, kind of the back guru. There are a few videos in this series, so be sure and check the rest out.

I passed the exam a few months back, but these guys just sent me a paper certificate a few days ago…maybe I should get around to hanging some certs up.
IMG_4532

Sorry I missed last week. I just couldn’t find enough interesting stuff. I didn’t want to bore everyone. These are all basic things this week, but it doesn’t hurt to revisit the basics. I am excited for this year’s July Challenge. It is always a good way to stay accountable. It is always a good training month for me.
July Fitness and Nutrition Challenge

Not sure we needed another study to demonstrate this, but what it demonstrates is that eating a bunch of carbs makes your blood rise and then crash. People think they are eating them for energy, but what it does in reality is give a little energy followed by a crash. This is one of the best reasons not to start your day with a blast of carbs in the form of cereal or pancakes.
Keeping Blood Sugar Stable

Interval strength training “on-the-clock” as I always call it, is important for managing blood sugar and insulin sensitivity.
Insulin Sensitivity

I have to agree with this article’s analysis of the most damaging forms of training. My goal is to build resistance to injury through training. The myofascial release techniques he shows are standard and nothing new. You can probably just feel your way into most of them. But, it is important to realize that those things are not going to fix movement dysfunction. Being able to perform basic hinging, pushing, squatting, and gaiting patterns are important to avoid having to do that kind of quick-fix stuff.
Damaging Exercise

Interesting article on sleep and medical students’ grades.
Sleep and Grades

Might be off-topic, but I know many of you that might read this are also into shooting and guns to an extent. You know that I am kind of a training junky, so here is a good article on selecting a gun for a pistol course. I’ve been though a bunch of them taught by some of the best in the world over the years. I’d also have to add that it is good for confidence levels to be able to know you can safely handle that firearm if you need to (for most of us, that is going to mean carrying it in the outdoors or at home for defense). Don’t compromise your safety with a gun that isn’t reliable enough to complete a course like this and you can’t perform your best with:
Handgun Choice for Course

June 1, 2020

IKSC Weekly Links: May 31, 2020

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IKSC is always changing and learning. Throughout the years, we have been one of the first in the area to adopt effective training methodologies that take a while to filter into other area facilities. We usually go straight to the source of a big system to bring information back to the gym. Original Strength is no different. I’m not the first to attend one of their workshops, but I’m the first certified coach in their system in Idaho.
Original Strength Directory

These resting positions give a lot of time for the little effort they take to implement. Try each for about 30 seconds at a time. Just getting up and down off the floor just makes you feel better.
Ancestral Resting Positions

Podcast to listen to this week from Original Strength on the importance of pelvic floor muscles. They are important for strength in lots of areas. Kettlebell swings and crawling are two of the best exercises you can do to build a strong pelvic floor. Part of the reason for that are the emphasis on breath control.
It is work worth a listen. Towards the very end, they talk about their common religious beliefs, which is a topic I avoid discussing or bringing up in the gym, but they both feel strongly about it and I respect that.
Power of Pelvic Floor

It is good to see the trap bar getting a workout in the gym again. I agree with the author on many points in this article on their benefits.
Trap Bar Deadlifts

Inflammation robs your gains and makes your body store bodyfat. It affects every cellular process in our body.Inflammation

Video of The Week: If your feet and ankles are stiff, everything else up the chain is weakened and all movement is compromised.

May 21, 2020

IKSC Weekly Links: May 21, 2020

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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

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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.

April 26, 2020

IKSC Weekly Links: April 26, 2020

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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

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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

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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.

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