Stacie F. is rowing over 56,000 meters for breast cancer awareness this month.
IKSC Blog: October 14, 2020
Benefits of crawling: We relearn to move like we are meant to. Which means, without pain and dysfunction. Benefits of Crawling
With all the lip service I give to vitamin D, it’s easy to look past other parts of IKSC’s big three supplements: This is a good article on Zinc and how it might be the difference between a good and bad outcome if you get coronavirus. ZInc
And here’s another good article on zinc. I’ve shared this one several times. More Zinc
There is little need to do specific “ab” exercises. The big basic movements work all of these muscles as a unit. Muscles throughout the midsection are worked during everything we do in training: Swings, squats, pushups, crawls, burpees all heavily involve those muscles: Big Lifts Work the Core
Interesting article on fat cells and sunlight. We immediately think of vitamin D, but there is more to it. Fat Cells and Sunlight
This is a great podcast with some interesting points. Remember, your health is in your hands. Make your own choices. Health Freedom
Video of the Week: I’ve shown a few of you this one. I do these now and then. This is a good roll to try if you have limited space to work with. You could do these every day. I’m not too sure about these making you punch and kick that much harder, but they are still good for your spine.
Book recommendation! Finally got my hands on this after having it on pre-order for a few months. I’ve learned a ton from both authors over the years and have followed this book’s progression for the past few years. Here’s more about it and where to get one: https://www.sacredcow.info
After working with countless people with tennis elbow and hand issues from lots of desk time over the years, it is pretty common for these issues to just go away when you get things moving and working. Never needed to look up a study on it, but here’s one anyway. It’s not like we really set out to “cure” anything, it just seems to work. Tennis Elbow and Mouse Arm
Diet and metabolic health are keys to immunity. This is one of the reasons I emphasized being even more strict with my diet and my dietary recommendations (don’t give into stress eating) when things started getting rough a few months back.
Looks like I was not a complete idiot about that advice. Some big brains seem to share that theory. “…As of 30 May 2020, the Centers for Disease Control and Prevention reported that among COVID-19 cases, the two most common underlying health conditions were cardiovascular disease (32%) and diabetes (30%)”
Listen to this podcast interview! Seriously.
It might be a little tough to grasp for smoothbrains that get their health advice or knowledge from news sources or are addicted to being “Google experts” on a given topic. It will be hard to swallow for those that seem to revel in fear.
This will take more than a 30 second scan to process and think about. It might also be the best advice you’ll get about dealing with a contagious global virus. You can find the Wise Traditions Podcast on iTunes, as well. Proactive During Pandemic
The average grip strength of young men has been dropping for the past few generations. When I shake hands with young men and young women these days I find that most young women are a lot more likely to give a firm handshake and have strong hands than guys. In this study, they found an interesting correlation between that and a country’s top athletes.
” For every 1kg increase in population GS, the medal tally increased by 36%” Medals and Grip Strength
Video of The Week: Pretty cool information on rowing.
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.
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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?
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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.
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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
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.
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.
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
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.
Great advice for things that will keep you training long and productively. One more that I’d add is don’t waste time on anything that doesn’t make you stronger. Principles to Change Your Life
The “Program Minimum” he refers to is basically getups and swings. Less is more sometimes. That is something that is very hard for people to get into their heads when deviating from the commercial “recreational exerciser” mindset into the strength and conditioning mindset that is required for really improving performance. Minimal Program for Fighters
I’m glad that Mark addressed this. The issue of fasting and thyroid comes up frequently. Fasting and Thyroid
Poor insulin-sensitivity and high blood sugars affect all hormone levels downstream. No surprise here that it would reduce testosterone levels. High Blood Sugar = Low T
Video of The Week: Anyone want to geek out on back stuff? Here’s your guy.
Here’s a great article on one of our staples, the Goblet Squat. Dan John’s stuff mirrors a lot of what we do here. Happy to say that a lot of that has to do with just finding these things out via trial and error and lots of reps. If you want to read more, look him up. He also has a podcast now that is worth listening to. Dan John Goblet Squat
Your gut and brain are connected. Junk in= Junk out. We all know this, but still a good read. Processed Food = Junk Brain
If you want to live a long time, get comfortable being uncomfortable. I plan to live long and hard and then drop dead. Discomfort = Long Life
High blood sugar equals low testosterone. Not a surprise. Insulin and leptin are master control hormones. If they are messed up because of high sugars, then everything else will be downstream. That is one of the first things I teach in my nutrition courses. Blood Sugar and Hormones
Video of the Week: An interesting video about rowing trends. “Boutique” rowing studios are starting to be a thing. Trends are not something I follow (because one of my theories is that the longer and more proven a training system has been around the better it is), but you just might see more dedicated rowing interval classes in the future.
Here’s a glimpse of the certification I’m attending this weekend up in Seattle. I hope to bring back some great tools to add value to what I offer to everyone at IKSC. Original Strength
Low-testosterone and a low-fat diet are linked, yet again. Don’t think that not getting enough animal fats aren’t a problem for everyone. Women don’t have as much testosterone as men, but they still have it, and not having enough creates its own set of problems. We need fats, especially good monounsaturated fats and saturated fats. Low Testosterone
I found this article pretty interesting. I noticed when I went full-on carnivore I’d have cravings for fermented things like kimchee and sauerkraut. Looks like there is a biological reason for this. A friend of mine that is an expert in nutrition initially told me that was normal. She was right. Fermented Food and Meat
More on soybean oil. Old news, really, but it is always good to reinforce. The more we learn about man-made foods, the more harm we learn that comes from them. More and more compounding evidence that ancestral nutrition is the way to go. Soybean Oil
Focus on making your last rep just as strong as your first, and train to be successful, not end in failure. This has always been a strategy for building strength. Looks like it works for building muscle size, too. The goal is to stimulate new growth, not annihilate yourself. Training to Failure
To burn more fat/fuel, build a bigger engine (muscle). You don’t necessarily need a bigger chassis to put a bigger engine in a car. Most of us won’t naturally get appreciably larger with increased muscle mass, but we’ll move a lot better with a bigger powerhouse and an efficient fuel system. Fat Loss Training
I don’t make blanket recommendations on probiotics. There is a lot we don’t know about the gut biome, and much of it is completely individual, based on genetics, medications, stress, sleep, life experiences, diet, disease history, etc., etc…. We just don’t know what we don’t know. You have to experiment with what makes you look, feel and perform better. That won’t be an overnight project. Probiotics
Video of The Week: Worth re-watching for some of you that may have seen this before. Perhaps even more relevant during these months of little sunlight. I’ve actually taken his advice recently and hit up a combination tanning and red light therapy bed for a few minutes about once a week. Placebo or not, I think it helps my mood and motivation.
