Strength History

Came across this pic a few days ago. Thought it was interesting...

Protein Shake Recipe

Protein Shake/ smoothie I had today.
1/2 cup of greek yogurt
tablespoon almond butter
1/2 banana
1/3 cup blue berries
cup skim milk
scoop whey protein
1/2 cup oatmeal
Used as a meal replacement. Makes two servings. Give it a try....

8 TIPS TO BOOST YOUR METABOLISM

8 TIPS TO BOOST YOUR METABOLISM

 

 

By: Rob Wess: cpt, csct, csn

 

For: www.functionalstrengthsystems.com

 

 

 

WHAT IS YOUR METABOLISM?

It is the energy or calories required for maintenance of the body while it is at rest.

As we age our metabolism slows down. Our natural aging process causes the body to become less efficient at burning calories. This can be counter balanced by good nutrition, staying active and participating in a regular fitness program.

 

The body is constantly in a state of homeostasis (trying to keep things in balance). This includes how the body burns calories and how efficiently nutrients are absorbed from the three macro nutrients: Carbs, Fats and Proteins. This is why regular exercise, good food choices and a balanced, nutritious diet, along with plenty of water and rest is the best approach for long term health. It simply allows the body to perform its job more efficiently.

 

Here are eight tips to help boost your metabolism:

 

Eat Breakfast

While sleeping, your body has been without any nutrition, usually for approx. 6-10 hours. The effect is no different than going for hours during the day without eating. Doing so puts your body in starvation mode, at which time the body actually stores fat and only burns calories necessary to keep things working. Starting the day off with a good wholesome breakfast revs up the metabolism and gets the calorie burning process in high gear while providing mental and physical fuel.

 

Build Muscle

Muscle burns more calories than fat. So the more muscle you have the more calories your body burns. You don’t have to be a bodybuilder, but a regular strength training program along with regular cardio exercise is the first step in getting your metabolism revved up.

 

Get Enough Calories

You have to take in enough calories to fuel your daily activities. When calories are too low, the body reacts as if it is in starvation, buy slowing down its energy expenditure (metabolism) thus conserving body fat.

 

Good Food Choices

Calories are burned during digestion. Some foods require more calories to digest than others. Lean protein burns the most during digestion followed by complex carbohydrates. Refined sugars and flour are low in nutritional value and burn the least amount of calories. They should be avoided as much as possible.

• Protein choices should include turkey, skinless chicken, lean beef, fish, egg whites, skim milk, Greek yogurt and low-fat cottage cheese.
• Include Carbohydrates from dark green leafy vegetables, sweet potatoes, oats and brown rice as well as apples, pears, grapefruits and berries.
• Don’s skimp on the Fats! Include essential fat choices from olive oil, nuts, flax seed, flax oil, fish oils and yes…a little fat from meat, eggs and dairy products too.

Including a source from each of these macro groups with each meal provides a wholesome, balanced meal that will aid in loosing body fat.

 

Eat Less & More Frequently

Eating smaller more frequent meals helps maintain a constant blood sugar level, which helps minimize blood-sugar swings that may cause cravings and overeating. These larger, less frequent meals makes the body think it may be some time before the next meal is available, causing it to conserve and store fats. Smaller meals trick the body into thinking an abundance of food is available so the metabolism speeds up.

 

Drink Plenty of Water

The body is made of approx 70% water and blood plasma is about 90% water, so drinking plenty of water helps the body metabolize fat more efficiently by increasing blood volume, which in turn delivers more nutrients and oxygen to the cells and tissue of the body. This allows the body to expend more energy and function more efficiently overall.

 

Get Enough Sleep and Reduce Stress

Get enough sleep…seven or eight hours every night and keep stress levels to a minimum. Both lack of sleep and stress interfere with hormone production which disrupts the metabolism.

 

Tap Into Your Internal Energy

Qigong, Tai Chi and Yoga are healing arts that use soft flowing movements to open up the energy meridians of the body. Practice of these arts improves flexibility, internal energy flow, as well as reducing stress and tension, which helps bring the digestive processes back in balance.

 

 

Rob Wess is a Certified Personal Trainer, Strength & Conditioning Trainer and Sports Nutritionist with over 25 years experience in the fitness industry, including extensive involvement in amateur bodybuilding and power lifting as a drug free competitor. Rob’s best lifts include a 450 squat, 290 bench press, 490 deadlift in the 148 lbs. weight class at age 45. Currently serving as the IBP N.C. chairman (Iron Boy Powerlifting). Rob can be reached at: 1getfit@gmail.com

 

More Pics from last weeks FSS seminar.

More pics from  FSS Powerlifting Seminar

On This Day In Strength History

Jules Bacon died on January 13, 2007 at the age of 89. He was 1943 Mr. America.

FSS Powerlifting Seminar Yesterday

We had a wonderful time yesterday. Would like to thank everyone who came out and participated in the seminar. Hope the information was beneficial.

Pictures on Facebook

FSS Powerlifting Seminar

Looking forward to seeing everyone. Flex Gym and Functional Strength Systems have donated some great door prizes. Y'all come out to the gym at 2pm Saturday!

FSS POWERLIFTING SEMINAR

On This Day In Strength History

Dr. George Barker Windship was Born Jan 3, 1834. He held several lifting equipment patents in the late 1800's. He made a dumbbell that could be adjusted in half pound increments from eight pounds to one hundred and one pounds. He invented the forerunner of the Universal Machine.

This is a lifting apparatus designed and built by George Barker Windship, MD. It was patented in 1893, and is a forerunner of the Universal Machine.


www.functionalstrengthsystems.com

On This Day In Strength History

Dec 24, 1924 Charles Rigoulot weighing 192.25 lbs cleaned and jerked 336.25 lbs; he was age 21.

On This Day In Strength History

December 19, 1936 Sig Klein bent press the Cyr dumbell.
The 273 lb. dumbell, a huge thick handled one, was lifted to the shoulders with two hands, before the single handed overhead move.

On This Day In Strength History

Roy Hilligen was born November 15, 1922.   He was 1951 Mr. America.  Roy was on the covers of all the muscle magazines of the time (some several times), he was arguably the strongest man in the world for his size. Weighing 173, he equaled the world record in the Clean & Jerk with a lift of 375 pounds.

On This Day In Strength History

October 30, 1892 Charles Atlas (Angelo Siciliano) was born.

Jason Gouge at the IBP NATIONALS

Get It Done....

Well done is better than well said.
Benjamin Franklin

On This Day In Strength History

www.functionalstrengthsystems.com

Ron Walker died Oct 25, 1948. He held no less than 21 British Heavyweight records. This included One Hand Snatches of over 200lbs, and most importantly today, a Two Hands Snatch of 297½lbs.

This Snatch of 135kg in December 1936 was the first ever World Record on one of the Olympic Set performed by a British lifter.

On This Day In Strength History

October 23, 2010 Warren Lincoln Travis was inducted into the  Association of Oldetime Barbell & Strongmen Hall of Fame.Warren Lincoln Travis was perhaps America's first famous strongman. Emerging on the strength scene near the turn of the 20th century, Travis become famous for back lifting and other feats with massive weights that had been made popular by some of the great European strongmen. Based in Brooklyn, he traveled the country, and even outside the US, displaying his strength and challenging all to try to duplicate a combination of ten feats that Travis preferred. He became truly famous after winning jewel encrusted belt offered by the Police Gazette, then the most widely read sporting publication in the US. He died when he was in his 60's, shortly after performing on on his beloved Brooklyn stage.

On This Day In Strength History

Vic Boff was born on October 22, 1917, in Red Lion, PA.He was the founder of the Association of Oldetime Barbell & Strongmen. Renowned for his encyclopedic memory regarding the Iron Game, Vic was consulted by anyone interested in Iron Game history.

On This Day In Strength History

 

 

www.functionalstrengthsystems.com

OCT 19, 1940 Tony Terlazzo, at 148 lbs, pressed 250 pounds, snatched 245 pounds and cleaned and jerked 330 pounds.

On This Day In Strength History

 

 

www.functionalstrengthsystems.com

Louis Uni (Apollon) died October 18, 1928.

ON THIS DAY IN STRENGTH HISTORY

John Davis set a world record on10/15/1950 with a Total of 462.5 kg in the Super Heavyweight class at Paris.

On This Day In Strength History

October 14, 1954 Norbert Schemansky cleaned the Apollon wheels on his first attempt and jerked them three times.

On This Day In Strength History

In 1955,Bernarr MacFadden developed a urinary tract blockage which he attempted to treat by fasting. October 7, unconscious and near death, he was taken by ambulance to a hospital, but doctors could do nothing to save him. He died Oct. 12, 1955.

Bernarr Macfadden (1868 - 1955), the "Father of Physical Culture"
Bodybuilder, Health Advocate, Nutritionist,
Teacher, Author, Publisher, Resort Owner,
Founder of Physcultopathy

On This Day In Strength History

Louis Cyr was born on October 11th 1863 in St. Cyprien, near Montreal, Quebec, Canada.
In 1886, Cyr competed against his rival Michaud for the Canadian title of strongest man. Lifting a 218-pound barbell with one hand he won the title of Canada's Strongest Man.
During this time Cyr was considered by many to be the World's Strongest Man.
 

On This Day In Strength History

Oct. 5, 1996 - Norb Schemansky, George Paine, Malcolm Whyatt received the Association of Oldetime Barbell & Strongmen Highest Achievement Award.

On This Day In Strength History

Dudley Allen Sargent born on September 28, 1849.  Professor Dudley Allen Sargent was a physical culture pioneer who turned Harvard's Hemenway Gymnasium into the center of the training world in the late 1800's.
His motto was "mens sana in corpore sano" or a sound mind in a strong body.

IBP SC POWERLIFTING CHAMPIONSHIP RESULTS

http://www.ironboypowerlifting.com

Timothy Payne squat video.

On This Day In Strength History

Jack Delinger was born on June 22, 1926 in Oakland, California. Jack won the AAU Mr. America in 1949.

Special Olympians Compete at the IBP SPRING FLING

It was wonderful to see the Special Olympics youngsters lift at the meet in Marion. I want to congratulate Nelda Newton on the great job she did training these lifters. The time Nelda has spent with these kids in the gym certainly paid off. Congrats Nelda

Congrats to Nelda Newton and Josh Ingram

Nelda Newton and Josh Ingram represented FUNCTIONAL STRENGTH SYSTEMS at the IBP RAGE IN THE CAGE PUSH PULL last weekend in Marion, NC by winning Outstanding Lifter awards. We would like to congratulate both of them.

Last Week in Marion, NC

Broke away from our normal Thursday workout and went outside for some "Strongman" stuff. It was a lot of fun.

New FSS Trainer

January 20, 2012 -- Functional Strength Systems is proud to announce Nelda Newton as our newest FSS Trainer. Nelda is an ISSA Certified Fitness Trainer as well as a certified Specialist in Fitness Nutrition. She also is very experienced and knowledgeable in the field of weight management. Welcome Nelda, we look forward to working with you.

Marion Thursday Workout Template

Thursday Workout for Marion group.
http://www.functionalstrengthsystems.com/Workout_LBH007.htm

On This Day In Strength History

John Henry Davis was born on January 12, 1921, in Smithtown, NY. He grew up and rose to weightlifting fame in Brooklyn, NY. John won the US Nationals 12 times, set numerous world records, won 6 World Championships and 2 Olympic Games. At the Weightlifting Nationals of 1941 he became the first man in history to exceed 1,000 pounds in the three-lift total. Davis made 1005, breaking Steve Stanko's historic 1,000-pound American total record that had been set in April of 1941.

On This Day In Strength History

Joe Rollino bending a spike with his teeth.

On January 11, 2010, Joseph Rollino  known as the Great Joe Rollino, the Mighty Joe Rollino or the World’s Strongest Man passed away after being struck by a van while out for his daily five mile walk. The 104-year-old Brooklynite, who once lifted 635 pounds with one finger and lifted 475 pounds with his teeth,  who once lifted 3,200 pounds at Coney Island during its heyday was still bending quarters with his fingers at age 104. During his storied life, Rollino hobnobbed with Harry Houdini, watched Jack Dempsey knock out Jess Willard and was friendly with Mario Lanza. He even had a bit part in "On the Waterfront."             

On This Day In Strength History

Ron Walker was born on Dec 22, 1909.
He held no less than 21 British Heavyweight records. This included One Hand Snatches of over 200lbs, and most importantly today, a Two Hands Snatch of 297½lbs.

This Snatch of 135kg in December 1936 was the first ever World Record on one of the Olympic Set performed by a British lifter.

FSS Marion Thursday Workout

Link to Thursday workout.
http://www.functionalstrengthsystems.com/Workout_LBH002.htm

On This Day In Strength History

Pierre Gasnier died on December 16, 1923. Gasnier was born in France and was one of the first most influential of the old time circus strongmen and performed for Barnum and Bailey Circus. Gasnier stood only 5’ 3 tall and weighed just 143.5lbs and was able to lift a dumbbell weighing 260 lbs over has head.

Thursday FSS Marion Workout

Thursday's workout for FSS Marion is now posted.

http://www.functionalstrengthsystems.com/Workout_UBH001.htm

On This Day In Strength History

November 22, 1935 Tony Terlazzo became first American to lift a International Weightlifting Federation world record.

FSS Deadlift Clinic

We had a great day in Marion this past Saturday. FSS was pleased to conduct a Deadlift clinic at Club Fitness. We would like to thank everyone who participated.
Check out the pics.
http://www.functionalstrengthsystems.com/11FSSDLCLINICnov19.html

Two X-Cross Knee Wrap Video

FSS Lifters at IBP Nationals Video

Spiral Bow Tie Knee Wrap Video

Spiral Knee Wrap Video

FSS Marion, NC Training Video

On This Day In Strength History

Oct. 7, 1989 - Marvin Eder received the Association of Oldetime Barbell & Strongmen Highest Achievement Award. Eder’s feats of strength include a 515-pound bench press, squatting 550-pounds for 10 deep reps, 12 one-arm chins and a 365-pound overhead press. At the 1951 Pan-American Games tryouts, he surpassed the world record in the press with 337 at a bodyweight of 192.

X-Cross Knee Wrap Technique

X-Cross Knee Wrap

Here is my version of what I am calling the X-Cross knee wrap technique. I’m sure there are just about as many opinions on how to wrap a knee as there are people doing it. Hopefully this will lead you in the right direction if you are new to knee wrapping.

Steps

·         Start with a tightly rolled wrap.

·         Before commencing to wrap make sure the leg is extended, the knee is locked out and the toes are pointing upward slanted back toward the shin.

·         Begin wrapping just below the knee cap.

·         We recommend wrapping the leg from the inside, pulling the wrap over the top (front) of the leg. This is said to help your knees stay to the outside during the squat. I’m not convinced it makes that much difference but I’m sure it doesn’t hurt.

·         Wrap from bottom to top while covering about half the previous wrap as you go up.

·         Stretch the wrap and keep it tight with each rotation.

·         Once the wrap has reached the lower thigh just above the knee, the next wrap should move downward crossing the knee cap from the inside leg.

·         Wrap around the leg (at the bottom of the wrap below the knee) and move upward across the knee cap toward the lower thigh.

·         Wrap around the leg for the last time (at the top of the knee) and tuck the end of the wrap under the previous wrap.

At this point, your leg should be wrapped from the upper shin to the lower thigh with the last of the wrap crossing your knee cap from both directions in an X pattern.

Do’s

• Wrap the knee tightly. How tight is up to you. Obviously the looser the wrap is the less knee support you will experience.
• When wrapping the “X” across the knee, make sure you wrap directly across the knee cap.

Don’ts

• Do not use too much wrap below or above the knee joint. Most of the wrap should be utilized around the knee joint.
• Don’t forget to wrap over at least half the previous wrap. (The wrap should always overlap.) There should be no skin showing under your wrap when you have finished the squat!
• Don’t waste the wrap (pulling it through and) tying it at the conclusion. Excessive wrap should not be left dangling. It is most helpful when wrapped around your knee.

The knee joint is much more stable when wrapped properly. It is our opinion you should always wrap your knees when attempting to squat maximum weight.

The X-Cross is a simple and common knee wrapping technique. There are certainly more complex techniques but this is a good one to start with.

FSS will post more knee wrap techniques on the website in the near future. Let us know if you have questions. We will be more than happy to be of assistance if we can.

Keith Payne

Functional Strength Systems

PS- When I started to write this article I found it very hard to verbalize this technique so we have also produced a video that will hopefully explain this article further. It is also posted on the video page of this website.

On This Day In Strength History

On October 4, 1947, Bob Peoples pulled the “mythical” 700-pound deadlift in
the Bob Hise Show, an official contest in Chattanooga’s YMCA. When the bar was weighed it was 699; nonetheless, this world record
in the 181 pound class outstripped the world record held by Carl
Pepke, by 32 pounds.

On This Day In Strength History

September 27, 1879 Adolph G. Pitz was born in Germany. Pitz did some remarkable feats of strength having performed a "One Arm Press" with 178 pounds and a "Two Arm Press" with 220 pounds at a body weight around 165 pounds.

On This Day In Strength History

Joseph Curtis Hise died September 26, 1972. 
Hise is known as the father of American weightlifting. He is especially famous for creating the well known 20 rep breathing squats program.

On This Day In Strength History

Sanislaus Zbyszko died September 23, 1967. He was a strongman and professional wrestler popular in the United States during the 1920s. He was one of the most influential European grapplers of all-time, he was also among the sport’s great pioneer champions.

On This Day In Strength History

Walter Podolak was born September 19, 1909.
The Golden Superman Walter Podolak made some very fine lifts as a super strongman. He pulled six cars with his teeth; lifted over 500 pounds in the teeth lift; one arm military pressed 131¾ pounds with a dumbell; bent pressed 305; back somersaults with a 50 pound dumbell in each hand; alternate pressed 100 pound dumbells for 42 reps, and was one of the first men to clean & jerk over 300 pounds.

On This Day In Strength History

September 16, 1926 Doug Hepburn was born in Vancouver, BC.
He won the gold medal at the 1953 World Weightlifting Championships in Stockholm, Sweden.

On This Day In Strength History

John Davis, of the United States, on September 13th, 1949 was the 2nd person to lift the Apollon Wheels. Davis was also a World Champion Weightlifter and was the first man to Clean and Jerk 400 pounds under official meet conditions.

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

On September 6th, 1953 at a Strength and Health Picnic in YORK PA. Marvin Eder benched 480lbs in strict style, no arching or bouncing and just failed with 500lbs.

SUPER NUTRITIOUS FOOD: Sweet Potatoes

SUPER NUTRITIOUS FOOD: Sweet Potatoes

Sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. It's important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes.

There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Each category brings with it valuable health benefits. Recent research has shown that particularly when passing through our digestive tract, sweet potato cyanidins and peonidins and other color-related phytonutrients may be able to lower the potential health risk posed by heavy metals and oxygen radicals. That risk reduction is important not only for individuals at risk of digestive tract problems like irritable bowel syndrome or ulcerative colitis but for all persons wanting to reduce the potential risk posed by heavy metal residues (like mercury or cadmium or arsenic) in their diet. Anthocyanin and other color-related pigments in sweet potato are equally valuable for their anti-inflammatory health benefits. What's equally fascinating about color-related sweet potato phytonutrients is their impact on fibrinogen. Fibrinogen is one of the key glycoproteins in the body that is required for successful blood clotting. With the help of a coagulation factor called thrombin, fibronogen gets converted into fibrin during the blood clotting process. Balanced amounts of fibrinogen, thrombin and fibrin are a key part of the body's health and its ability to close off wounds and stop loss of blood.

When choosing sweet potatoes in the store select sweet potatoes that are firm and do not have any cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section of the produce department since cold temperature negatively affects their taste. Sweet potatoes should be stored in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days.

From a nutrition standpoint, there are a number of good options for cooking sweet potatoes. Options include steaming, boiling, stir frying and baking. Steaming is probably the best option.

Information compiled by

Keith Payne

Functional Strength Systems

References:

http://en.wikipedia.org/wiki/Sweet_potato#cite_note-23#cite_note-23

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=128

Bengtsson A, Brackmann C, Enejder A et al. J Agric Food Chem. 2010 Oct 1. [Epub ahead of print] 2010.

Failla ML, Thakkar SK and Kim JY. J Agric Food Chem. 2009 Nov 25;57(22):10922-7. 2009.

Mei X, Mu TH and Han JJ.. J Agric Food Chem. 2010 Jun 23;58(12):7305-10. 2010.

Mills JP, Tumuhimbise GA, Jamil KM et al. J Nutr. 2009 Jan;139(1):44-50. Epub 2008 Dec 3. 2009.