Saturday, August 6, 2011



Broccoli is a member of the cabbage family. It is closely related to cauliflower. Broccoli was first cultivated in Italy. Broccolo, its Italian name, means "cabbage sprout." Broccoli is loaded with fiber, minerals, vitamins and phytochemicals. It has no saturated fat or cholesterol. Broccoli is a good source of protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Selenium, Vitamin A, Vitamin K, Vitamin B6, Folate, Potassium and Manganese. Broccoli contains large amounts of vitamin C and beta carotene which are important antioxidants.

· Broccoli cantains sulforaphane which is a chemical that works with cells that lack an anti-tumor gene to fight prostate cancer.

· Ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K for people faced with the need to rebuild vitamin D stores.

· Broccoli contains phytonutrients (glucoraphanin, gluconasturtiian, and glucobrassicin). This trio supports all steps in the body's detox process, including activation, neutralization, and elimination of unwanted contaminants.

· Broccoli provides special cholesterol-lowering benefits if cooked by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels.

Natural News .Com
The George Mateljan Foundation
University of Illinois

Keith Payne
Functional Strength Systems

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

Friday, August 5, 2011

Strength Training 101: Overtraining Syndrome

Overtraining could be defined as a point reached between the stress of training and inadequate recuperation. At this point the athlete feels fatigued or tired even after recovery periods. Some common symptoms include:

  • Diminished desire to train.
  • Lack of appetite.
  • Persistent muscle soreness.
  • Insomnia
  • Irritability
  • Chronic fatigue.
  • Strength loss.
  • Weight loss.
  • Tendency to abandon the struggle or in other words “quit”.
  • Increase in recovery time.
  • Elevated resting heart rate.
  • Depression
  • Loss of motivation.
  • Over sensitivity to criticism.

So, avoiding the Overtraining Syndrome is the trick. Making sure we recover from our workouts is most important. Identifying reasons for overtraining is vital for prevention. Possible causes for OS include:

  • Recovery time is insufficient.
  • Training is too intense in relationship to current physical condition.
  • Excess training volume.
  • Poor nutrition.
  • Too many competitions and/or too many maximum reps in training.
  • Use of alcohol, nicotine and other chemicals.
  • Excessive fluctuation of Body Weight.
  • Difficult personal relationships.
  • Stress

Simply put, if an athlete fails to have sufficient recovery time after training sessions he will eventually feel fatigued and have symptoms we have described. To avoid the overtraining syndrome you can take the following actions.

  • Schedule recovery time just like you would your training sessions.
  • Increase training loads gradually.
  • Utilize the principle of Periodization. Alternate high intensity days and light intensity days.
  • Monitor workouts. Always keep a training log.
  • Monitor resting heart rate.
  • Always eat well. Good nutrition is a big key to recuperation.
  • Insure calorie intake matches calories burned.
  • Utilize nutritional supplements if needed.
  • Keep sufficiently hydrated.
  • Use post workout recovery techniques. (contrast showers, ice, stretching, “active rest”, Deep-tissue massage)

Pay attention to early warning signs of overtraining. Prevention is always the best way to go. Being a little undertrained is probably better than being overtrained in most cases. Always remember you get stronger when you are away from the gym.

Keith Payne
Functional Strength Systems

Strength Training 101: Progressive Overload Principle

One of the tried and true principles of strength training is Progressive Overload. The Progressive Overload Principle states that in order to gain strength you must exercise against a resistance greater than that “normally” encountered.
Earle E. Liederman wrote “In order to succeed in exercising, the student must perform progressive work. He must work a little harder each week or month in order to develop his body to its maximum proportions.” Keep in mind he wrote this in 1924. This training principle has been around for some time. Strongmen have understood for a long time that changing volume, intensity and frequency while training can be very beneficial when trying to break through the inevitable training valleys that occur.
This principle can manifest itself in several ways during strength training. Here are some basic ways to use the Progressive Overload Principle.
  • Increase Frequency of workouts.
  • Increase Weight (Resistance)
  • Increase Sets
  • Increase Reps
  • Increase Volume of Work (Exercises) done in a specific time frame.

If the strength athlete is not willing to work harder and harder he/she will not succeed.
Remember that everyone is different. Utilizing these methods is an individual thing. Try them out and find out what works best for you. Note: You must be careful when using the Progressive Overload Principle in order to prevent over-training.

Keith Payne
Functional Strength Systems

Tuesday, August 2, 2011

This Day In Strength History

Born Aug 2nd 1878   George Hackenschmidt - known as the 'Russian Lion' was born of German & Swedish descent in Estonia, once part of the USSR, now independent and rightly proud of its famous countryman.
A 'strong-man' from the age of 18 he became a champion wrestler by 1900. He then continued an unrivalled career as a word-class wrestler, winning many prestigious awards. His career culminated in a match with the renowned Frank Gotch which he lost. He retired in 1911 and went on to write several books on both philosophy and physical culture. He remained in contact with the fight and strength fraternity. Hackenschmidt died at the age of 90, in London, in 1968.

Quote of the Day

One of the finest compliments ever given to Paul Anderson was made by a member of the news media who spent several days with him, especially observing his work at the Paul Anderson Youth Home. The reporter's final statement was:
"He is the World's Strongest Man, and he also lifts weights."


Vemma’s 90-plus nutrients nourish the body at the cellular level and you only need one 2 ounce serving to get the vitamins and minerals your body needs for a targeted nutrition program.* Featuring a powerful blend of the exotic mangosteen superfruit, organic glyconutrient-rich aloe vera and organic decaffeinated green tea, Vemma is quite possibly the world’s most powerful liquid antioxidant.


Super Nutritious Chewy Chocolate Protein Bars


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)

  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.

  1. Keep Refrigerated
 Nutritional Facts
(Per Serving - 1 Bar)
Calories: 215
Protein: 22g
Carbohydrates: 14g
Fat: 8g
Keith Payne
Functional Strength Systems

Monday, August 1, 2011



The avocado contains essential fat that you need to eat for your body to absorb fat soluble vitamins like Vitamin E and other nutrients. It is also very low in cholesterol and sodium. The avocado has 13 grams of fiber. It is also a great source of Vitamin K, C and Folate.

Avocados naturally contain these nutrients.

MONOUNSATURATED FATS (3g per serving) – Helps to lower blood cholesterol if used in place of saturated fats.

VITAMIN K (6.3 mcg/8% DV per serving) – Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting.

FOLATE (27 mcg/6% DV per serving) – Promotes healthy cell and tissue development.  Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.

POTASSIUM (152 mg/4% DV per serving) – In the body, potassium is classified as an electrolyte.  Potassium is a very important mineral to the human body.  It has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues, and organs:  It assists in the regulation of the acid-base balance; assists in protein synthesis from amino acids and in carbohydrate metabolism; and, it is necessary for the building of muscle and for normal body growth.

VITAMIN E (.590 mg/4% DV per serving) – A fat-soluble vitamin that acts as an antioxidant that protects the body tissue from damage caused by unstable substances called free radicals.  Free radicals can harm cells, tissues, and organs.  They are believed to play a role in certain conditions associated with aging.  Vitamin E is important in the formation of red blood cells and helps the body use vitamin K.  At lower levels, vitamin E may help protect the heart.  Vitamin E also plays a role in healthy skin and hair.

LUTEIN (81 mcg) – A carotenoid (a natural pigment) that may be associated with a lower risk of eye diseases. Lutein is an important antioxidant that may help your eyes stay healthy while maintaining the health of your skin. It provides nutritional support to your eyes and skin and has been linked to promoting healthy eyes through reducing the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older.

MAGNESIUM (9.0 mg/2% DV per serving) –An essential mineral for human nutrition.  Magnesium in the body serves several important functions:  Contraction and relaxation of muscles; Function of certain enzymes in the body; Production and transport of energy; and Production of Protein.

VITAMIN C (2.6 mg/4% DV per serving) –A water-soluble vitamin that is necessary for normal growth and development.  Vitamin C is one of many antioxidants.  Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues in all parts of your body.  It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.

VITAMIN B6 (0.086 mg/4% DV per serving) –A water-soluble vitamin.  Water-soluble vitamins dissolve in water.  The body cannot store them.  That means you need a continuous supply of such vitamins in your diet.  Vitamin B6 helps the immune system produce antibodies.  Antibodies are needed to fight many diseases.  Vitamin B6 helps maintain normal nerve function and form red blood cells.  The body uses it to help break down proteins.  The more protein you eat, the more vitamin B6 you need.


Keith Payne

The World's Most Powerful Liquid Antioxidant!