FSS Lifters at IBP Nationals Video

Spiral Knee Wrap Video

On This Day In Strength History

September 8, 1900 George Lurich set a world record in “belly toss” of 443 pounds.
(The "belly toss" was done while laying flat on the ground, arching during the lift the way a wrestler bridges. This movement began with the back and leg arching maneuver to get the bar started.)

On This Day In Strength History

Kurt Saxon died Sept 5, 1952. He was a member of the famous Saxon Trio. They were strongmen and circus performers from the late 19th century into the early 20th century.

Book Review: Steroids Kill

A few comments about the book STERIODS KILL by Tom Ciola.
This book gives a great historical view of the origin of Steroids. It describes the effect Steroids have had and are having on sports today. Ciola explains the psychological dilemma caused by steroids. He explains it is very hard to stop taking steroids after you achieve increased size and strength. He states many athletes don't understand when you stop taking steroids your body will start to loose size and strength. Also, your body becomes accustom to steroids and it takes more and more to get the job done as time goes on.
Ciola talks about the side effects and negative results of taking Steriods. He interviews many people about their experiences with this drug. The book encourages you to be the best you can be without the use of drugs. Cioli outlines drug free training alternatives.
I would recommend this book to anyone who wants to learn more about steroids or is thinking about using them.
Keith Payne

On This Day In Strength History

September 1,1932 Hermann Goerner curled 110 l/4 pounds in each hand.

On This Day In Strength History

Bert Assirati, one of history’s greatest strength athletes and wrestlers died of cancer of the bladder on August 31, 1990. Bert did a straight arm pullover of 200 with ease. He could curl 200 pounds and squat for reps with 550 when a 400 pound squat was regarded as extraordinary. He also did a single-legged squat with 200 pounds.

On This Day In Strength History

On August 30, 1953 Norbert Schemansky set a world record in the Clean and Jerk of 181kg in the middle heavyweight division at Stockholm. During his lifting career he set an amazing 75 US National, World and Olympic records, while winning nine National and four World championships--and four Olympic medals in four Olympic Games.

On This Day In Strength History


John Robert “Bob” Peoples was born on August 21, 1910 in Northeast Tennessee, near Johnson City.

In the 1940s he deadlifted 728 lbs. weighing 178, minus drugs and body suits. He wore no shoes (only socks) and was the forerunner of ballet-type deadlift shoes.



This Day In Strength History

Walter Podolak "The Golden Superman" was born on August 19, 1909. He was recognized as the strongest man in America in 1933. Posolak once held the world's amateur record for a deadlift of 654 pounds.











 

Vemma is quite possibly the world’s most powerful liquid antioxidant.



On This Day In Strength History



Ludwig Durlacher (aka Louis Attila) appeared as a strongman for over 20 years performing at the best theatrical houses in Europe. Attila served as Eugen Sandow’s mentor and trainer from 1886 to 1889. After separating from Sandow he moved to America arriving in New York City from London, England on August 18, 1893. Attila stayed in America and opened a gym in New York City where he trained businessmen, strongmen, professional boxers, and many women. He ran the gym until his death on March 15, 1924.  He was one of the first “personal trainers” for the rich and famous.

Vemma is quite possibly the world’s most powerful liquid antioxidant.



On This Day In Strength History

Paul Anderson passed away on August 15, 1994.

On this Day in Strength History

On August 13, 1948, John Grimek, at age 38 took 1st Place in the Health & Strength Mr. Universe contest held at the Scala Theatre in London England.



Vemma is quite possibly the world’s most powerful liquid antioxidant.



Quote of the Day

“Neither do I consider a man a really strong man if he is in certain parts developed out of proportion to others. If a man has tremendous arms and chest and weak legs then he is only half a strong man.” 

Arthur Saxon - 1905

Juicing May Be a Good Alternative

I will start by saying that nothing can replace the nutritional value that eating whole raw fruits and vegetables offers. But I know so many people who do not like to eat vegetables. Maybe juicing can be an alternative. If you don't enjoy eating fresh fruits and vegetables, juicing may be a fun way to add them to your diet. You can find many juicing recipes online or mix up your own combinations of fruits and vegetables to suit your taste. 2

Juicing has many benefits including:

• Vegetable juice is very nutrient-dense. This concentration acts to supercharge the system. Juicing can contain concentrated amounts of phytochemicals, antioxidants and vitamins, substances that fight cancer, and substances that reduce inflammation and pain.1
• Greens are the most alkalizing, mineralizing and healthiest foods. But not always the most palatable. By juicing vegetables you can mix with apples or carrots for better taste.4
• The body easily absorbs natural fruit and vegetable juices. There is hardly any digestive work needed to process raw, enzymatically active liquid. 
• Juicing helps detoxify the liver. Liver detoxification is so important, and nothing comes close to it like the juice of raw vegetables.3
• Juices help the immune system to fight diseases.
• Juicing helps the body heal and improves its overall function.
• Vegetable and fruit juicing is also well suited for our fast moving lifestyle. It makes it possible for busy people to add more healing foods into their diets with minimal effort.

Green leafy vegetables are the best to use in your vegetable juicing program.6 Any of the following foods work well when juicing. It is very important to not juice the same vegetables every day. Variety is the key. Common Juicing Foods Include:

Asparagus
Beets
Broccoli
Brussels Sprouts
Cabbage
Carrots
Celery
Cucumber
Collards
Fennel
Garlic
Ginger Root
Kale
Lettuce
Onions
Parsley
Peppers
Radishes
Spinach
Sweet Potato

Apple

Apricot

Cantaloupe

Cherry

Cranberry

Grape

Grapefruit

Honeydew

Kiwi

Lemon

Lime

Mango

Orange

Papaya

Peach

Pear

Pineapple

Pomegranate

Strawberry

Tangerine

Watermelon

A balanced diet is important. If you are neglecting to eat vegetables and fruit it is likely your body is very deficient in many nutrients. As mentioned before juicing can be an alternative to eating vegetables. Give juicing a try. Remember juicing will not replace raw vegetables and fruits but it can be the next best thing.

Keith Payne CSN, CFT, YFS

Functional Strength Systems

References:

1.        http://en.wikipedia.org

2.        http://whatscookingamerica.net

3.        http://macrobiotics.co.uk/

4.        http://www.thebestofrawfood.com

5.        http://www.juicefasting.org

6.        http://www.healingdaily.com

7.        http://www.anyvitamins.com/



Vemma is quite possibly the world’s most powerful liquid antioxidant.



VIDEO: HOMEMADE CHEWY CHOCOLATE PROTEIN BARS

Super Nutritious Chewy Chocolate Protein Bars

Ingredients

8 scoops Chocolate Whey Protein Powder
1 cup Old Fashioned Oatmeal
1/3 cup Natural Peanut Butter

2 oz. chopped Peanuts
3 tbsp Organic Honey
1/2 cup Almond Milk (If too dry use another ounce or two)

Directions

1. Mix together in a large bowl the protein powder, oatmeal, peanut butter, chopped nuts, honey and milk. (use your hands)
2. Place wax paper in the bottom of a 13in x 9in pan or dish. Press the mixture evenly into the bottom of the pan.
3. Place in the fridge until firm.

Cut into 12 bars.

5. Keep Refrigerated

 Nutritional Facts
(Per Serving - 1 Bar)

Calories: 215

Protein: 22g
Carbohydrates: 14g
Fat: 8g

Keith Payne

Functional Strength Systems

www.functionalstrengthsystems.com

Powerlifting 101: Instant Gratification

Don’t be a “Powerlifting Hare”

I know most of you have heard the story about the tortoise and the hare. Remember the hare started out quickly but was eventually over taken by the more methodical tortoise? Well some powerlifters remind me of that story.  

Characteristics of the Hare:

• He wants to get to his destination NOW.
• He does everything fast and out of control.
• He is prone to exhaustion easily.

Characteristics of the Tortoise:

• He wants to arrive at the desired destination.
• He is very methodical and deliberate.
• He is very durable and resilient.

When the “powerlifting hare” gets into the sport of powerlifting what do you think happens? He goes to his first meet and finds out that he isn’t the strongest lifter there. He wants to be the strongest and second place is not an option for him. He needs to place 1^st quickly. Powerlifting is a sprint for him not a marathon. He looks around and he sees that many of his competitors are wearing supportive gear. In his exuberance to achieve his goal NOW, the next thing you know he has purchased a bench shirt, squat suit, groove briefs, erector shirt and wraps. He soon figures out that these items do not help him all that much. Why, because he doesn’t spend the time to learn how to use the supportive gear and more importantly he is still physically weak. What do you think he does next? He starts using performance enhancing drugs. Do you see where I am going with this?

Conversely, the powerlifting tortoise goes to his first meet and also finds out he isn’t the strongest lifter there. He also wants to get stronger and eventually work his way to the top. He knows that it may take a little time but he is willing to work at it. He also sees that many of his competitors are wearing supportive gear but decides to build a strong foundation before he personally uses the support. He keeps training and continues to learn about the sport of powerlifting. After working hard and developing a strong physical foundation he decides to try out the supportive gear. He works very hard learning how to use the supportive gear as he continues to work on his raw strength. At this point he has spent far more time and effort than his counterpart has expended.

What happens next? The “powerlifting hare” may start out fast. His numbers may jump up quickly because of the supportive gear and drugs. He may appear to be a rising star but he is likely to become a falling star. He has not worked for what he has achieved. He has essentially bought his numbers with money instead of grueling mental and physical work. His foundation is built on sand.

Eventually, the “tortoise powerlifter” becomes one of the strongest raw powerlifters around and he is unbeatable when lifting with supportive gear. Why, because over the course of time he methodically worked his plan to perfection. He became an expert with his supportive gear and he became very strong physically. He understood that it takes hard work and time to gain strength.

The Tortoise always wins in the end no matter how many times you read the story.

Our society in general wants and demands instant gratification. That way of thinking has permeated powerlifting and is demonstrated by many lifters that have resorted to using performance enhancing drugs to achieve their goals. The need for instant gratification can destroy a powerlifter.

If you need instant gratification like the proverbial hare who tries to turn a marathon into a sprint, powerlifting may not be what you are looking for. To achieve powerlifting goals, one must learn from the tortoise and work hard over an extended period of time. It may seem like you are never going to reach your goals but in the long run you will far outdistance the lifter that is reckless in their approach. There is no free lunch when it comes to true strength. You must earn it. If you acquire strength artificially it will not last. When you stop taking the chemicals you are left with the truth. True strength can only be gained over time through consistently working smart and hard.

I guess the moral of the story is there is no fast way to the top. Real strength is in the mind and body. It isn’t found in the equipment and drugs. Exceptional strength certainly doesn’t come instantly.

“There's no substitute for hard work”.  Thomas Edison

Keith Payne

Functional Strength Systems

Nutrition For The Diabetic Athlete

At age 40, I was diagnosed with Type 2 Diabetes. Up until that time I had eaten pretty much whatever I wanted. That’s probably one of the reasons I acquired this disease. In addition to eating a “normal North American diet” I had always used nutritional supplements (vitamins, whey protein, bcaa’s,) when I could since I was always training for some sport. Being diabetic now I try to watch what I eat (not always succeeding) and make sure what I eat is nutritionally sound.

Generally speaking diabetics should keep their intake of saturated fats to a minimum. Avoid trans fats and processed foods all together. Complex carbohydrates in most cases are usually better than simple sugars. Below is a simple guide to a diabetic’s nutrition plan.

Protein

Lean beef (Example: top sirloin), skinless chicken, skinless turkey, salmon and tuna are all good choices as long as they are baked or grilled. Eggs are a very good low cost source of protein. (I would recommend removing all or at least part of the yolk.) Low fat dairy products (milk, cheese, yogurt) on occasion are also good sources of protein. Beans and nuts (almonds, walnuts) are good. There are many low sugar whey protein products on the market that are great for supplementing your diet as well.

Avoid frying food at all cost. Eat lean low fat cuts of meat. Always remove skin from poultry and fish and fat from beef and pork. Do not eat bacon or high fat dairy products.

Breads / Grains

Whole grains (rice, cereal, flour) are the way to go. Complex carbohydrates absorb more slowly than simple sugars. That’s always good for the diabetic. Foods like whole grain rice, whole grain bread, tortillas and sweet potatoes are good in moderation. These foods are high in essential vitamins, minerals and are a good source of fiber. Avoid white flour (white bread), processed sugar cereals, processed rice and French fries. 

Vegetables / Fruits

Fresh vegetables (eaten raw, lightly steamed or grilled) such as broccoli, zucchini, spinach, lettuce, cucumbers and cabbage are great. Tomatoes, carats, potatoes are good as well in moderation since they are a little higher in carbohydrate content. 

Note: Fresh raw vegetables are best. They maintain all their nutritional qualities because the cooking process (heat) destroys much of the nutritional value.

Fresh fruits eaten raw are packed with vitamins, mineral and fiber. Like vegetables, they are naturally low in fat. One exception would be the avocado which is high in a good unsaturated fat.

I would caution diabetics to be careful with fruit (especially fruit juices) because they contain a high amount of carbohydrates which a can affect your blood sugar.

Water

Water is the most important nutrient of all. As a diabetic you can’t rely on sodas and high sugar sports drinks. A general recommendation is to drink eight glasses of water a day depending on body size (You may need more).  Diabetics should pay special attention to their water intake. Adequate water intake reduces stress on kidney function and this is critical to the diabetic.

In closing, I would suggest a low fat diet including as many raw fresh vegetables and fruits as possible. I think the diabetic athlete should obtain a greater percentage of their protein intake from vegetable sources. Many times the athlete will ingest too much high fat meat in an attempt to keep their protein intake high. This can be very hard on your kidneys as well as your heart.

Keith Payne

Certified Sports Nutritionist

Functional Strength Systems

My Top Five Worst Foods

1. French Fries / Chips

French Fries and Potato chips offer no health benefits. Not only are they void of any nutritional value they contain high levels of acrylamide which is a carcinogen. Acrylamide is formed when white potatoes are heated at high temperatures. Acrylamide is an agent directly involved in causing cancer. Potato chips and French Fries are also loaded with saturated fat that raises cholesterol level and increases the risk of heart disease. Fries and Chips are loaded with calories. They are very unhealthy. They will make you fat and sick. So why do we eat them? Because they taste good….Not a good choice.

Alternatives

You can avoid the saturated fat, sodium, and carcinogens by baking or roasting red potatoes. This will maintain some of the nutritional value of the potato.

2. Processed Meat / Bacon and other fat Meat

You may ask, what is processed meat? Well, it is any meat or combination of animal parts that are preserved with chemicals. (Example: deli cold cuts, hot dogs, bologna, and ham) These chemical substances may change into cancer-causing compounds in the body. Processed meat is always loaded with salt and fat.  Sodium nitrite can be found in many processed meats. This carcinogen has been linked to leukemia in children and brain tumors in infants. Other studies show that sodium nitrate also promotes colorectal and pancreatic cancer.

Bacon is not much more than salt and fat. Bacon can increase the risk of heart disease and diabetes. It has also been linked to damaged lung function and an increased risk of lung disease. In general, any meat is unhealthy if it is loaded with saturated fat.

Alternatives

Substitute leaner and lower-sodium meats such as fish, roasted skinless poultry, pork tenderloin (all fat trimmed), and round steak.

3. Soda

I’ll have to say this one is hardest for me to avoid. You’d think knowing one can of soda has about 10 teaspoons of sugar, 150 calories, 30 (or more) mg of caffeine, and is loaded with artificial ingredients would make a person take notice. Soda is nothing but artificial flavors, sugar and water. It has no nutritional value.

Drinking too much soda can cause tooth decay and lead to things far worse including obesity and diabetes. Soda is also very acidic and can lead to kidney problems.

On the other hand, Diet Soda can potentially lead to more problems than the sugared soda. Since Diet Sodas contain artificial sweeteners such as aspartame they have been linked to many diseases to numerous to list.

Alternatives

The best option is always Water. Fruit juices in moderation. Unsweetened Green Tea.

4. Processed Desserts

Processed Desserts are very anemic in nutritional value and are extremely high in calories. Most processed desserts are made up of sugar, refined flour and partially hydrogenated oil (trans fats). As mentioned, Trans Fats have been linked to artery disease as well as cancer.

Alternatives

Fruit, Fruit, Fruit

5. Butter, Margarine

Simply put, fat is the problem here. Margarine has hydrogenated oil, a fat which can potentially cause cancer and other diseases. Butter has a high amount of saturated fat which is linked to heart disease. (As a side note: processed peanut butter is also loaded with trans fats. Natural peanut butter is always a better choice.)

Alternatives

Use olive oil when possible because these fats are rich in mono- and polyunsaturated fat.

Notice there is a common theme here. All of these foods have very little nutritional value. They all have trans fats or saturated fat (except soda). Most of them are loaded with (empty) calories. Many of them have unsafe additives and chemicals. All of these foods are linked with disease.

Stating the obvious, it would probably be a good idea to limit intake of these foods by using natural non-processed alternatives.

Keith Payne

Certified Sports Nutritionist

Functional Strength Systems

TIRE FLIPPING 101