January 4, 2020

IKSC Weekly Link Blast: January 4, 2020

Filed under: Uncategorized — Tags: boise kettlebell training, e, eagle idaho gym, eagle idaho HIIT classes, eagle idaho kettlebell class, idaho core training, Idaho ketogenic diet, idaho kettlebell classes, idaho kettlebells, Idaho Primal Blueprint, keto diet eagle idaho, meridian idaho nutrition classes, sugar cravings class — jbeaumont@idahokettlebells.com @ 3:17 pm

IKSC Weekly Link Blast: January 4, 2020

I’ll be doing a special class on Tuesday January 14that 7 p.m. on “Fighting Sugar Cravings.” I’ve done this one in the past and had good results. Free to members, but $15 drop in for guests. I am limiting this class to a max of 10 people, so let me know if you’re coming. Here’s a link for guests to sign up:

Some of you may have seen this article floating around about fake meats and hormones. Soy is a hormone disruptor. It’s not a simple process by which that happens, but it does have an estrogenic effect.
Estrogen Burgers

Here’s an interesting article on getups:https:Old Time Getups

To study nutrition, you have to be able to read past mainstream news headlines and read up on the studies those news stories come from. One thing you’ll find is that the reliability in nutrition studies is all over the place, sometimes just about worthless, and people that try to point out some of the flawed and biased information (i.e. fat is bad) are fighting quite a battle. This article points out an example of that.
Nutrition Studies

Training is like medicine, and that means “the dose makes the poison.” Don’t give enough, and nothing happens; give too much and it doesn’t help much either.
How Much Exercise Needed?

A lot of what Dan John has done in training is close or almost exactly what we do at IKSC. Trust me, it is more overlap than me copying what he does. I’ve never read one of his books, but have listened to a few interviews and read some of his articles. I’m glad I’m on the same page in many cases, as he is very respected.
Dan John is Antidote to CrossFit

Video of the Week: This is exactly my strategy, as anyone who has attended my nutrition classes will acknowledge. Additionally, note that most of the nutritional interventions that have become popular in recent years have come from ancestral health and nutrition models refined for the masses.

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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:

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December 13, 2019

IKSC Weekly Link Blast December 12, 2019

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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!

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November 30, 2019

IKSC Weekly Link Blast November 30, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebell, boise kettlebell training, eagle idaho gym, eagle idaho HIIT classes, eagle idaho kettlebell class, idaho core training, Idaho ketogenic diet, idaho kettlebell, Idaho Primal Blueprint, idaho strength and conditioning, keto diet eagle idaho, kettlebell idaho training personal training, kettlebells idaho, meridian idaho nutrition classes, nampa idaho kettlebell, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 3:00 pm

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.

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November 21, 2019

IKSC Weekly Link Blast November 21, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebell, boise kettlebell training, caldwell idaho nutrition, eagle idaho gym, eagle idaho HIIT classes, idaho core training, Idaho ketogenic diet, idaho kettlebell gyms, idaho kettlebells, Idaho Primal Blueprint, keto diet eagle idaho, kettlebell exercise, kettlebell fat loss, kettlebell idaho, kettlebell idaho training personal training, meridian idaho nutrition classes, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 3:44 pm

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.

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November 7, 2019

IKSC Weekly Link Blast November 7th, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebell, boise kettlebell training, eagle idaho gym, eagle idaho HIIT classes, eagle idaho kettlebell class, idaho core training, Idaho ketogenic diet, idaho kettlebell, keto diet eagle idaho, kettlebell exercise, kettlebell fat loss, kettlebell idaho, kettlebell idaho training personal training, meridian idaho nutrition classes, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 3:04 pm

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.

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October 31, 2019

IKSC Weekly Link Blast October 31, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebells, eagle idaho gym, eagle idaho HIIT classes, eagle idaho kettlebell class, idaho core training, Idaho ketogenic diet, idaho kettlebell gyms, idaho kettlebell instructor training kettlebells, idaho kettlebell training, Idaho Primal Blueprint, idaho weight loss, keto diet eagle idaho, kettlebell idaho, kettlebell idaho training personal training, meridian idaho nutrition classes, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 2:16 pm

IKSC Weekly Link Blast October 31, 2019

Don’t forget about the class Monday the 4^th 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:

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October 24, 2019

IKSC Weekly Link Blast: October 24, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebell, boise kettlebell training, eagle idaho gym, eagle idaho HIIT classes, idaho core training, Idaho ketogenic diet, Idaho Primal Blueprint, idaho strength and conditioning, keto diet eagle idaho, kettlebell exercise, kettlebell fat loss, kettlebell idaho training personal training, kettlebell workout kettlebell discount, meridian idaho nutrition classes, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 2:45 pm

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:

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October 21, 2019

Special Class: Avoiding Holiday Weight Gain

Filed under: Uncategorized — Tags: eagle idaho gym, eagle idaho HIIT classes, idaho core training, Idaho ketogenic diet, idaho paleo nutrition, Idaho Primal Blueprint, idaho strength and conditioning, keto diet eagle idaho, kettlebell classes, kettlebell fat loss, kettlebell workout kettlebell discount, meridian idaho nutrition classes, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 2:17 pm

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:

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October 17, 2019

IKSC Weekly Link Blast: October 17, 2019

Filed under: Uncategorized — Tags: boise idaho kettlebell, boise kettlebell, boise kettlebell training, eagle idaho gym, eagle idaho HIIT classes, eagle idaho kettlebell class, Idaho Primal Blueprint, idaho strength and conditioning, keto diet eagle idaho, kettlebell idaho training personal training, meridian idaho nutrition classes, strength training eagle idaho — jbeaumont@idahokettlebells.com @ 1:38 pm

Yep, it’s fall.

IKSC Weekly Link Blast: October 17, 2019

Mark your calendars! The next nutrition class is Monday November 4^th 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.

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