| Copyright 2008 Functional Strength Training 341 Lafayette St. #106, Santa Clara, CA 95050 (408) 509-3497 |
| Book Interview: Hear Chris Janke talk about his book, Functional Strength. 3 minutes |
| Functional Concepts The Backbone of our Program |
| FREE NEWSLETTER You will receive: 1. Sample Program (6 basic exercises to get you started) 2. Re-Evolve (FST's Monthly Newsletter) |
We will NEVER share or sell your e-mail address.
Chris Janke
- Founder of FST
- Author of Functional
Strength: The Key to
Pain-Free Movement - Creator of Re-Evolve,
FST's free monthly
newsletter - Motivational Speaker
| Chris Janke is the founder of Functional Strength Training. Call to book a presentation or for a free consultation, at (408) 509-3497. |
| Welcome to Functional Strength Training! |
What are we all about?
Read the Functional Concepts below to
understand how FST is unique.
Read the Functional Concepts below to
understand how FST is unique.
We will NEVER share or sell your e-mail address.
receive our free newsletter:
| (408) 509-3497 info@FSTworkout.com |
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Without proper posture, our bodies break down prematurely. Posture is not something
that you can force by pulling your shoulders back. It comes naturally when your body
is in balance.
Concept #2: Our Bodies Respond to the Environment
Whether we're working out, sleeping, or sitting, our bodies are constantly interpreting
the environment and adjusting to it. That's why you don't feel good after spending 8
hours behind a computer. Your body adapts to that un-natural position. This
adaptation mechanism was in place from early humans, and remains today. The
difference is that we are adapting to a motionless environment. Our sedentary lifestyle
is robbing us of movement we need to stay healthy. The results are pain and
limitation. Re-establishing natural movement is the key to overcoming these limitations.
FST introduces this movement in a structured, systematic way to restore your body to
the way it was designed to be.
Concept #3: Form Follows Function
A hammer looks the way it looks (form) because of what it is designed to do (function).
Likewise, our bodies look the way they look because they were designed to run, jump,
crawl, walk, climb, spin, dance, and many other activities. By living in this sedentary
environment, our bodies change their level of function and we become dysfunctional.
A change in function will show up as a change in form (posture). Therefore, restoring
our body's natural function will restore our natural posture.
Concept #4: Muscles Move Bones
You can't crack, pop, and manipulate your way to good posture. At some point, the
muscles have to do it from the inside-out. Each muscle attaches to two or more bones.
When the muscle contracts, the bones move closer together. When the muscle
relaxes, the bones move away from each other. Each muscle has a desire resting
position. This resting position is where it naturally wants to be. When a body becomes
dysfunctional, that resting position is changed, which is why the posture looks different.
It can be corrected simply by changing the muscle resting position in the body.
Concept #5: Work the Deeper Muscles
Most of us are familiar with exercises that work the biceps, pecs, triceps. But those muscles are only small pieces of the
whole puzzle. The muscles that keep your posture upright are deeper stabilizing muscles. They are responsible for
holding the structure of the body. If you are looking to build strength, you would straighten before you strengthen.
In other words, your big muscles are useless if your body is out of position. Once you strengthen the deeper muscles
(often called the "core") then you are able to add to the external muscles. The inside-out approach works best,
whether you are an average exerciser, weekend warrior, or seasoned athlete.
Concept #6: Think "Movements" not "Muscles"
Everyday you ask your body to move in a variety of ways, but the weight room
in a typical gym does not prepare you for these movements at all. There is a
huge difference in philosophy between FST and typical gyms, which tend to
have rows and rows of useless machines. Those gyms are "reductionist" gyms.
They break the body down into a bunch of independent parts. FST sees that
the body is a unit, unable to be split up. You cannot affect one part of the body
without it affecting all parts of the body. FST workouts take that into account,
making each workout program build on these holistic concepts rather than
reductionism. We do not do specific exercises just to train specific muscles. We
do exercises to train movements. With proper movement re-established, the right
muscles will get strong in proportion to each other. So you will not be
over-developed in any one area of your body.
Concept #7: Posture is not Age-Related
Posture is not based on age. It is based on function. You can have great posture regardless of your age. The reason
that we tend to have worse posture as we age is just that we've given our bodies more time to adapt to our motion-poor
environments. But good posture can be re-established at any age, with the same systematic posture programs.
Concept #8: All Movement is Good Movement (for an functional body)
We often hear people say things like, "running is bad for your knees." But that is not true. Running doesn't cause pain,
and neither does any other activity. The cause is the body that you bring into the activity. A functional body will excel in
any activity without the negative side effects of pain and limitation. A dysfunctional body is vulnerable to injury in every
activity that it participates in. This doesn't mean that the dysfunctional person will definitely get injured, but they are
opening themselves up to the likely possibility. After you restore your body to its functional state, all movement is
good movement.
Concept #9: Functional Strength Training is Fun!
Since all movement is good, we don't have rules about reps and sets and weight. Once the body is functional, we just
move. FST workouts kind of look like a bunch of adults playing. We're hanging on the monkey bars, crawling under
obstacles, and jumping over hurdles. We have no rules about how many repetitions you have to do, just challenge
yourself and you'll be fine. We believe that fitness should be about motivation, acceptance, and personal
challenge. Fitness is not about fun when competition is introduced. On the other hand, when it is fun then you are
more likely to stick with the program and see amazing results.
Concept #10: FST is a Great Value
Personal Training is a great way to get in shape but it can be expensive. Joining a gym is cheap but you don't get any
personal attention. FST has combined the best of both worlds. Our program includes personal attention and the
benefits of classes, at a fair price. We pride ourselves on being able to offer you outstanding service at a
reasonable rate.
Three Ways to Learn More:
1. Sign-up for our free newsletter below (you'll also receive a free program to try) and check out our newsletter archive
2. Buy Chris Janke's book: Functional Strength, The Key to Pain-Free movement
3. Attend our Saturday morning class for free to see what it's like (regular price is $15)
that you can force by pulling your shoulders back. It comes naturally when your body
is in balance.
Concept #2: Our Bodies Respond to the Environment
Whether we're working out, sleeping, or sitting, our bodies are constantly interpreting
the environment and adjusting to it. That's why you don't feel good after spending 8
hours behind a computer. Your body adapts to that un-natural position. This
adaptation mechanism was in place from early humans, and remains today. The
difference is that we are adapting to a motionless environment. Our sedentary lifestyle
is robbing us of movement we need to stay healthy. The results are pain and
limitation. Re-establishing natural movement is the key to overcoming these limitations.
FST introduces this movement in a structured, systematic way to restore your body to
the way it was designed to be.
Concept #3: Form Follows Function
A hammer looks the way it looks (form) because of what it is designed to do (function).
Likewise, our bodies look the way they look because they were designed to run, jump,
crawl, walk, climb, spin, dance, and many other activities. By living in this sedentary
environment, our bodies change their level of function and we become dysfunctional.
A change in function will show up as a change in form (posture). Therefore, restoring
our body's natural function will restore our natural posture.
Concept #4: Muscles Move Bones
You can't crack, pop, and manipulate your way to good posture. At some point, the
muscles have to do it from the inside-out. Each muscle attaches to two or more bones.
When the muscle contracts, the bones move closer together. When the muscle
relaxes, the bones move away from each other. Each muscle has a desire resting
position. This resting position is where it naturally wants to be. When a body becomes
dysfunctional, that resting position is changed, which is why the posture looks different.
It can be corrected simply by changing the muscle resting position in the body.
Concept #5: Work the Deeper Muscles
Most of us are familiar with exercises that work the biceps, pecs, triceps. But those muscles are only small pieces of the
whole puzzle. The muscles that keep your posture upright are deeper stabilizing muscles. They are responsible for
holding the structure of the body. If you are looking to build strength, you would straighten before you strengthen.
In other words, your big muscles are useless if your body is out of position. Once you strengthen the deeper muscles
(often called the "core") then you are able to add to the external muscles. The inside-out approach works best,
whether you are an average exerciser, weekend warrior, or seasoned athlete.
Concept #6: Think "Movements" not "Muscles"
Everyday you ask your body to move in a variety of ways, but the weight room
in a typical gym does not prepare you for these movements at all. There is a
huge difference in philosophy between FST and typical gyms, which tend to
have rows and rows of useless machines. Those gyms are "reductionist" gyms.
They break the body down into a bunch of independent parts. FST sees that
the body is a unit, unable to be split up. You cannot affect one part of the body
without it affecting all parts of the body. FST workouts take that into account,
making each workout program build on these holistic concepts rather than
reductionism. We do not do specific exercises just to train specific muscles. We
do exercises to train movements. With proper movement re-established, the right
muscles will get strong in proportion to each other. So you will not be
over-developed in any one area of your body.
Concept #7: Posture is not Age-Related
Posture is not based on age. It is based on function. You can have great posture regardless of your age. The reason
that we tend to have worse posture as we age is just that we've given our bodies more time to adapt to our motion-poor
environments. But good posture can be re-established at any age, with the same systematic posture programs.
Concept #8: All Movement is Good Movement (for an functional body)
We often hear people say things like, "running is bad for your knees." But that is not true. Running doesn't cause pain,
and neither does any other activity. The cause is the body that you bring into the activity. A functional body will excel in
any activity without the negative side effects of pain and limitation. A dysfunctional body is vulnerable to injury in every
activity that it participates in. This doesn't mean that the dysfunctional person will definitely get injured, but they are
opening themselves up to the likely possibility. After you restore your body to its functional state, all movement is
good movement.
Concept #9: Functional Strength Training is Fun!
Since all movement is good, we don't have rules about reps and sets and weight. Once the body is functional, we just
move. FST workouts kind of look like a bunch of adults playing. We're hanging on the monkey bars, crawling under
obstacles, and jumping over hurdles. We have no rules about how many repetitions you have to do, just challenge
yourself and you'll be fine. We believe that fitness should be about motivation, acceptance, and personal
challenge. Fitness is not about fun when competition is introduced. On the other hand, when it is fun then you are
more likely to stick with the program and see amazing results.
Concept #10: FST is a Great Value
Personal Training is a great way to get in shape but it can be expensive. Joining a gym is cheap but you don't get any
personal attention. FST has combined the best of both worlds. Our program includes personal attention and the
benefits of classes, at a fair price. We pride ourselves on being able to offer you outstanding service at a
reasonable rate.
Three Ways to Learn More:
1. Sign-up for our free newsletter below (you'll also receive a free program to try) and check out our newsletter archive
2. Buy Chris Janke's book: Functional Strength, The Key to Pain-Free movement
3. Attend our Saturday morning class for free to see what it's like (regular price is $15)
Client Testimonial:
"I've never benefited more
from a workout program than
I have from Functional
Strength Training."
-Gabriel Ortiz
"I've never benefited more
from a workout program than
I have from Functional
Strength Training."
-Gabriel Ortiz