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Under Ten Fitness Talk Show

Health and fitness that matters to you. Breaking down specific topics and discussing workout programs. Hear interviews with doctors, dietitians, athletes, trainers, coaches and more. Finding real workouts and information without the gimmicks. Find the show online and on social media: Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith
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Now displaying: 2016
Dec 6, 2016

Waist Trainers and other odd fitness devices that claim to help you achieve your goals. 

Nov 21, 2016

Coach Ben Burlinson from CSHPR talks about how pain is a physical response to activity and when training always pushing yourself to the max is actually hurting your results more than building your performance. http://www.cshpr.com/ 

Nov 18, 2016

We talk about fat burners and fat loss pills and whether or not they are effective. What is a fat burner and how does it work? Also, Drew drops some great fitness jokes!

Nov 10, 2016

Minimum Effective Load – This is the point where you will get the most benefit from your training without over training or under training.

This is a term that describes at which point you are getting the maximum performance and results from your training. I like to describe this as the “sweet spot” right in between not training enough and training too hard. You can think of it as a bell curve (pictured below). At the bottom of the curve is where you would have found me a few years ago when I wasn’t working out at all. There is no effort or activity and the results are non-existent. Going up a little on the curve you’ll see that the activity goes up and so do the results, but there is still room for improvement. At the peak of the curve is the “sweet spot” I spoke about! This is where you are putting in the perfect amount of effort and load to achieve the maximum return in results. If you can achieve this balance you are in a good spot and you are most likely a trained athlete, have a really good trainer or you are a magician… This “Sweet Spot” is where most athletes and pros work with their training and that’s why they are so good at what they do, of course they have many years of practice and skill but most of us aren’t professional athletes but that doesn’t mean we shouldn’t train like them.

 

 

So let’s look at the other side of the curve, as you see, there is a decline in the slope and what happens here is called diminishing returns. There is a point at which your training goes too far and there are no more results or performance to be obtained. What happens is you over work your body to a point at which you break down. The goal with achieving the minimal effective load is finding that “Sweet Spot.” The “Sweet Spot” will be different for every person depending on your current fitness level but here are a few tips and how I am finding my “sweet spot,” that sounds dirty but I swear it’s not.

1st – No Pain No Gain – This is the oldest tip I remember hearing about and being told that if I want results I have to feel the burn! When training the more advanced you get the more you realize that training doesn’t always have to be grueling to have the desired outcome. Pain is actually not a good way to judge result and performance and I have actually achieved better results with less work and less “burn.” So when I am hitting the gym and getting in my reps I focus on controlled movements and when I feel the “burn,” I only do a few more reps keeping strict to my form, when my form starts to decline I call it quits for that set. I haven’t been super sore in a very long time and again, I’m getting great results. If you’re super sore the next day, you know the sore where you walk funny and avoid stairs a all costs even if it means sleeping on the couch, that is a sign you are over training and are on the wrong side of the curve. This doesn’t mean you don’t have to work hard but when you start to fatigue and your form starts to suffer you’re probably done.

2nd – Performance – I judge this by a combination of how hard it feels and how easy the weight moves. Somedays the weights feel heavier than others and that goes back to other factors like rest, recovery and nutrition and since all of these things change constantly, so do my expectations for the gym. I don’t always shoot for lifting the same weight for the same amount of reps but I shoot for the same feeling or sensation. I always have a goal of the amount of reps I’d like to do but if it gets to challenging or my form starts to fail I call it quits and move on to the next exercise or take a break. So, the question I ask while I’m training is; “How easy are the weights to move and how do I feel doing it?” If the weights are moving easily and I feel great! Then I keep going until my form starts to fail, I hit the desired number of reps or I feel fatigued. This is something that takes practice and self-awareness but you can start by using a scale from 1-10, 1 being very easy and light. To 10 being the hardest thing you’ve ever done.

3rd – Fatigue – This is a great way to judge when I’m done and need to quit. I used to quit when I finished all of my reps but I realized that the reps where just an arbitrary number I came up with and don’t really have a rhyme or reason. Instead of counting reps and trying to win the rep war I take note on how fatigued I feel and If I think I can do another rep with good form I keep going, but when I start to lose my good form I quit and take a break.

This is something that I have been trying recently and I have found that it really works for me and I feel more motivated to work out because my body is recovering faster and I’m not always in recovery mode. I will continue to monitor my progress and hopefully give you an update in the future!

Now this hasn’t just worked for me! This has worked for a friend and official dietician of Under Ten Fitness, Suzanne Himka. Now Suzanne, as you know, is very athletic and tends to overdo it! If you don’t know, I’ll just say she loves to work out and the word intervention comes to mind. She has seen some amazing results from Minimal Effective Load training and put those results to work during her most recent race in Canada for an Obstacle Course Race. She did very well and was surprised that she trained less than she did in the past and did better because of it.

Suzanne’s daughter, Miriah, also competes in obstacle course racing and though she is only 17 she is proving to be very competitive and has won races in her age division using the minimal effective load training method. I personally believe Miriah has a great advantage in learning about this at a young age, along with having the drive to compete, that if she continues she will probably do very well for a long-time injury free. Because in the end all that matters is that you can do the sports and activities you love and do them pain free.

I would like to thank Dr. Grove Higgins, Suzanne Himka and her daughter Miriah for joining the show to share their stories and give some great tips. Please listen to the podcast if you would like to know more about Minimal Effective Load plus more great tips! We even talk a little bit about diet and lifestyle tips to maximize your efforts in the gym.

Get more diet tips from Suzanne here: http://www.suzannehimka.com/

Get more performance tips from Dr. Grove here: http://www.cshpr.com/

    

Oct 30, 2016

Superfood is a term we hear and see often, but what is a superfood and where does the term come from? I sought out to answer this question after seeing this term used over and over again to describe things that I would call food… Not “Superfood,” just food. Foods like Blueberries, Almonds, Brussel Sprouts, Apples, Avocado’s and Pumpkin. All of these foods I ate growing up and we called them things like; nuts, fruits and vegetables. While it’s not as glamorous as “Superfood,” these foods I ate as a kid had the same health benefits. So back to the question what is a “Superfood?”

I tried to find out exactly when the term Superfood was first used and found conflicting results, some of the online resources stated that the term might have been used as early as the 1800’s but after a few minutes of looking (20 to be precise) I gave up and decided it wasn’t necessarily important to know when the term was first used but more importantly how it is being used today. The term “Superfood” is used to describe a nutrient-rich food considered to be especially beneficial for health and well-being. That definition is rather the opposite of what I would think a super food is. I would say a “Super Food’ would clean your room or give you the ability to fly after eating it but that’s just me, a fitness blogger desperately trying to find a way to make this blog post more interesting… How am I doing by the way? Are you enjoying this so far?

I wanted to take a look at these “Superfoods” a little closer and see what makes them so super. The first thing I did was search online blogs and websites to find which foods are most commonly being called “Super.” I found that a lot of the same foods were appearing in these blogs and websites and when I looked at their individual nutritional values I found that they all had a mixture of vitamins, minerals, fiber and healthy fats. These are things that I refer to and consider essential, as they are essential to living. We need all of these things to live a healthy life and our body depends on them to perform. These essentials are found in different concentrations in these foods, some had more than others, and others had all or just some. However, these foods all have something to offer in the way of essential nutrition.

I found that the term “Superfood” is somewhat misleading and has been banned in some countries, “The new EU legislation will ban the use of the term superfood unless it is accompanied by a specific authorized health claim that explains to consumers why the product is good for their health.”

Furthermore, the term “Superfood” is not used by dieticians and nutritionists but as term used by marketers to help sell and promote certain foods and products.

Ultimately I think the term “Superfood” is synonyms with “nutrient dense,” meaning that the food has essentials to a healthy lifestyle and body. Food is good and the best foods are ones are organic whole fruits, vegetables, legumes, beans and meats.

Below is a list of the most common “Superfoods” I found and what they contain in the way of essential nutrition.

Almonds – Healthy Fats, Protein, calcium and Iron.

Apples – Vitamins A, C, Calcium and Iron

Avocado – Healthy Fats, Vitamin C & Fiber, Minerals.

Bananas – Potassium & other Minerals.

Beets – Vitamins A, B & C and Potassium.

Blueberries – Vitamin C, K and Fiber

Cabbage – Vitamin A, C, Calcium and Iron.

Cauliflower – Vitamin C

Chia – fiber Omega 3 & 6 Fatty Acids.

Dates – Carbs & Fiber.

Edamame – Protein & fiber.

Eggs – Protein, Vitamin A, Calcium, Iron and Cholesterol.

Black Beans – Fiber & Protein

Jalapenos – Vitamin A & C.

Lemon – Vitamin C.

Pumpkin – Vitamin A, Potassium.

Quinoa – Protein, Fiber & Iron.

Salmon – Protein Omega 3 & 6.

 

Resources:

http://www.livescience.com/34693-superfoods.html

http://greatist.com/health/superfoods-a-to-z

http://nutritiondata.self.com/

http://news.bbc.co.uk/2/hi/health/6252390.stm

 

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember - Stay Motivated!

Drew Smith

 

Oct 24, 2016

Today we talk about a few events and non-profit organizations that are helping people live a healthier happier life fueled by fitness.

Yoga is used by many people as a way to lose weight, get strong and achieve flexibility but there is an organization out there that has realized how powerful yoga is in helping people reduce stress and deal with traumatic and difficult situations. We talk with two Veterans who have used yoga when dealing with the stress and hardships a military lifestyle brings. Imagine being able to use yoga to deal with PTSD and learn how to deal with the symptoms of PTSD in a way that puts the veteran in a position to focus their energy on being mindful and not to mention yoga is a great way to build strength!     

Veterans Yoga Project offers free yoga to veterans in an effort to help them deal with the unique stress they are enduring. Veterans Yoga Project is an educational and advocacy organization dedicated to improving the health and well-being of military veterans. Working in partnership with veterans, active-duty military personnel, student veteran’s organizations, and other non-profit organizations, Veterans Yoga Project supports recovery and promotes resilience among veterans, their families, and their communities. They have many special events and ongoing yoga classes; you can find them here: http://www.veteransyogaproject.org/find-a-class.html

The Paralympics takes place one week after the Olympics and features some of the best athletes who have overcome a major physical disability. These athletes train harder and competition is fierce! On the show we talk with Kevin who is a Paralympic hopeful and learn just how hard he’s training and what he will be looking to achieve in training for the upcoming Paralympics.   

The United States Association of Blind Athletes is hosting “Breakfast with Champions.” During this event you will hear from 3 Paralympians who all won medals in the 2016 Rio Paralympics and have brought those medals for you to see up close in person. You will be able to meet these athletes and ask them questions if you’d like! The breakfast is Friday November 4th at the Olympic Training Center from 7:30-9:00 A.M. You can purchase tickets here: http://usaba.org/index.php/sports/calendar-details/breakfast_with_champions_fundraiser/

Oct 19, 2016

Here we are in mid-October and I’m thinking about Halloween, it’s on a Monday this year, which means bars and clubs downtown will have all weekend to celebrate scantily clad women who are claiming to be a “kitten” while wearing a bra and mini skirt, I’ve owned a few cats and they don’t wear bra’s but who am I to judge a cats clothing choices. Also we can’t forget the shirtless men who dress up as a cop, I’ve never run into a cop wearing an open faced vest with his rock hard abs and tight booty shorts however if that’s what our law officers really had to wear I imagine I would get in trouble a lot more often…

I bring up Halloween because from here on out its holiday after holiday, family gatherings and office parties. All this leads up to the biggest day of the year for personal trainers, gyms, supplement companies and those involved in the fitness industry, New Year’s Eve! Well, New Year’s Eve isn’t the actual day that the fitness industry is looking forward to but what it brings, new year’s resolutions. Along with the holidays and office parties usually comes a few extra pounds and people will be looking for a fresh start.

I was hoping that as I write this some very clever and witty collection of words would come to me so I could finally introduce my point, but alas… I have nothing… so here it is. Here are a few things you need to know about the fitness industry and trainers:

1.The fitness industry is seasonal and January is one of the busiest months for new members. They’re betting you make a New Year’s Resolution to lose weight or get in shape. Right now as we speak there are trainers out there developing their plans and to target you in 2017, it happens every year and this year will be no different. Somewhere there is a trainer or gym owner trying to come up with a super clever name for their “New Year New You” resolution program. A program that was designed specifically for you to get you “Bikini ready,” or “High School Skinny.” I personally was chubby in High school so that gimmick doesn’t work on me, and honestly, the reason I’m writing this is because I’m tired of seeing the same gimmicks year after year and I am hoping that the fitness industry will step up its game this year.

  1. There are companies and trainers out there that develop specialized fitness programs just for this purpose and then they sell those programs to other gym owners and trainers so some of these workouts are standardized cookie cutter programs that haven’t been personalized to fit your specific needs. Now sometimes they work and honestly most programs do but I wanted to point out that these programs are available to you without going through a gym or trainer and be purchased for a significant discount. Trainers and gyms mark up the price and sell them to many individuals at a time. I’m not trashing gyms, this is how most business works, and in all honesty you pay for a gym or trainer not for the actual workouts for more so for the accountability.
  2. The barrier for entry is very low. There are multiple nationally recognized personal training certification available and all one needs to do is purchase the at home, self-study materials which usually consist of a large text book, a study guide and some DVD’s. Once the person believes they are ready they then go to a secure testing facility and complete a written exam and “voila,” The industry has another trainer. All this costs less than a $1000 and can be completed in a few months depending on how fast the person can study the materials.

 

None of these are necessarily good or bad they just are and it’s important to know these things when signing up for a gym and purchasing personal training. Here are a few more things to consider when signing up.

  1. Experience – How long has the trainer been in business and what type of training do they specialize in? When looking for a trainer see how many years they have been practicing along with how many happy customers they have. If you’re comfortable I would suggest asking to speak with some of their current clients to get some honest feedback.
  2. Specialization – There are different types of trainers that have specialized services and depending on your current physical state you may need someone with a very specific tool set. If you have any current health problems, you might want to seek a niche specific trainer. Other might want to achieve specific goals such as powerlifting or bodybuilding so you would need a trainer that specializes in those areas.
  3. Sincerity – Does the trainer have a true passion for what they’re doing or is this just a job to them. It’s not a bad thing to have a job that you don’t necessarily care about but when it comes to something like personal training it’s nice to know that the person working with you actually cares. This is something that is a little harder to judge but if you trust your gut you’ll probably be ok.     
  4. Listening skills – This means that when you tell your trainer what your goals are and what you want to achieve out of training they take what you’re saying and put it into a specific exercise program for you. It’s easy for trainers to develop a “one size fits all program” and give it to everyone regardless of the specific goals for each person. You want a program that fits your needs and personality, if you hate burpees and don’t want to do them your trainer should respect that and give you exercise that are enjoyable and make sense for your goals.
  5. Safe – There are certain movements and exercises that might not be good for you and your trainer should create a safe environment for you. Many clients have had surgery or injuries which will affect certain moves and the trainer needs to be aware of any injuries and should adjust the programming appropriately.
  6. Teacher – Anytime your trainer tells you to do something they should also tell you why and more specifically why it will help you achieve your specific goals. This will ensure that you are getting the most out of your training and you will also be able to develop a philosophy about different aspects of training and how it pertains to you.         
Oct 10, 2016

This is a new training and exercise system that uses cooling, compression and interval training to maximize the users efforts. This is a low impact and relatively low intensity way for people to get the same great benefits of a high intensity workout.

The system works by compressing and cooling the body at the same time. When compressing the muscle the Vasper System traps the lactic acid in the muscle causing an instant muscle burn much more quickly than traditional training and exercise. This starts an anabolic hormonal response in the body to produce growth hormones, testosterone, DHEA and endorphin’s. The user gets these positive results without the negative effects of the wear and tear that a high intensity workout puts the body through which allows the user to rest and recovery.

We have an interview with one of the reps for the company Chloe.

https://youtu.be/ECRdsbWFtUE 

Here are a few more tips on getting the most out of your training.

Plan what you’re going to do – You don’t have to overdo this but having a general idea of what you want to achieve will be super helpful. Right now were trying to be more mobile and work on corrective movements so I think it would be helpful if we walked you through a few different programs and how you can get the most benefits.  

Time is your friend - First off no matter what you’re doing you’re going to get better over time. With this in mind remember you don’t need to always be switching up your workouts, do your program for a few weeks to make sure you get the most out of it. In a lot of programs you’ll have the same 3-5 workouts that you do for about 4-8 weeks depending on the specific goal.

Let’s look at a bodybuilder’s workout plan. A typical plan would be 5 days a week and each day will be a different body part of specific movement, below is a schedule we’ve put together as an example:

Monday  (Chest Day) – Bench Press, Skull Crushers, Push-ups, Tricep Press.

Tuesday (Back Day) – Pull-ups, Bent Over row, Seated Row, Lat Pull down.

Wednesday (Leg Day) – Back Squat, Alternating Lunge, Leg Press, Leg Extension.

Thursday (Rest Day) – Rest days are typically no lifting but possibly some light cardio such as walking.

Friday (Shoulder Day) – Military Press, Lateral Raises, Front Raises, Bent Over Fly’s,

Saturday (Bi’s, Tri’s and Accessories) – Bicep Curls, Tricep Kickbacks, Hammer Curls, Shoulder Shrugs.

Sunday (Rest) Rest and recovery.

Don’t waste your time – Unless you use the gym as your social time, and some people really enjoy hanging out at the gym, get in and get out! Exercising doesn’t have to take a long time, you can get a really great workout in 10 minutes. If you tighten up your rest breaks and don’t get distracted by your phone or other people in the gym you’ll be able to knock out multiple sets and reps quickly. 

Maximize your efforts - This is tied in with not wasting your time, when performing an exercise/movement really focus on what you’re trying to achieve with the movement. If you’re lifting weights to target a specific muscle for muscle growth really focus on feeling the burn in that muscle and controlling the movement. If you’re doing yoga or a corrective exercise really focus on stretching the targeted muscle. The mind and body should always be working together to achieve whatever goal you’re aiming for, to sum it up don’t just go in the gym and flop your body around. Focus on why you’re there and get it done.

https://youtu.be/T8nOriFSkac

Movement of the Week “Bug-UP” this is a move I actually made up and it’s a combination of a “v-up” and a “Dead Bug.” This is an ab exercise and it’s very challenging, the way you have to control the move is going to maximize your results and minimize your efforts. Here’s how you do the move; first lay on the floor on your back, extend your legs and lift your arms above your head. Now tilt your hips posteriorly, so that your back is flat on the ground, now lift your arms and legs off the ground a few inches, hold for a second and lower your arms and legs back down to the ground without letting your lower back come off of the floor. During this move you will have to focus very hard on keeping your back flat on the ground and it should really challenge you to use your abdominal muscles. Try a few reps and rest then try a few sets. It’s really simple and it will help develop those abs and it will also help with anyone who suffers from a posterior tilt in the hips. 

Oct 3, 2016

Jon Anderson is a shoe expert and tells us how shoes can affect us and what we need to consider when purchasing shoes. Also, some of our favorite exercises. 

 

Follow Jon and get more info at his website: RedLegRunners.com

Sep 26, 2016

There are many supplements available on the market and it can be overwhelming and confusing when it comes to figuring out which one you should take. We wouldn’t recommend any specific supplement without talking to you first, but on the show today we learn about two common supplements, Protandim and Shakeology.

Both of these supplements contain natural ingredients and are used by the guests on the show. We will hear their stories and learn a little bit more about what supplements are available.

Also we talk to a massage therapist who helps us understand how beneficial massages can be and what the impact is for our fitness goals.  

Sep 19, 2016

Improve your bench press and grow those bulging biceps!

 

These are 2 common questions that we have gotten lately and there is good news and bad news. The good news is it’s really easy to do both of these things. The bad news is it takes time and patience, two things that seem to be the biggest factors in your fitness goals. Now here are a few training tips that we have used in our training that have both improved our bench press numbers and help Drew grow those delicious biceps.

 

First how to improve your bench –

  1. Tempo
  2. Power
  3. Hypertrophy

 

Let’s break each one down!

 

Tempo – This means how long it actually takes you to complete each rep. By controlling your tempo you can really feel what it means to control the weight and when you control the weight you can greatly improve your strength. There are two main ways to implement tempo. You can do a slow and controlled movement throughout the entire exercise or you can do a slow eccentric motion followed by an explosive contraction.

 

Power – This means moving the weight fast with explosive movements. Using a weight that you can lift relatively easy, focus on pressing the weight with power. This will help you develop a good pattern for the move so when you start adding weight you will have a good base.

 

Hypertrophy – Build some muscle! More muscle means more mass to move heavy things. Simply add some high rep sets into your training, 30 seconds or more per set is a good goal to shoot for this will ensure you’re putting the muscle under enough tension for a period of time that will cause the muscle to grow.

 

How to Grow Your Biceps –

This is basic hypertrophy! You want to focus on Time Under Tension. This means the amount of time that you’re a physically lifting the weight. Shoot for 30 second reps to start and go from there.

Sep 15, 2016

Jerry talks about his 40 mile run and how he accomplished this feat to celebrate his 40th birthday. Jerry give's some great tips on how anyone can do what he did! 

Sep 3, 2016

Meagan Thomas is an instructor at Pure Barre here in Colorado Springs located at 5262 North Nevada Avenue Suite 120 Colorado Springs, Colorado 80918.

Meagan really enjoys staying active, during the interview she admitted to us that along with her membership at Pure Barre she also attends Orange Theory and she goes to the gym to do some heavy lifting. He fitness world is very well rounded.

We first asked “What is Pure Barre?” It is a combination of yoga and Pilates where you use isometric movements and your body weight. During the workouts you work each muscle to failure while only moving a few inches or even one inch at a time. These very limited ranges of motion might seem easy however, we can confirm they are not. This type of training really uses smaller muscles that might not get the same amount of attention as the bigger muscles and it really puts your mental strength to the test. It’s very hard to stay calm, relax, focus on your breathing and push through the burn.

If I understood correctly… Believe me sometimes I get things wrong, I know it surprises me too! Each class ends with some type of ab or core work to complete the package. Other classes focus more on cardio while others are more strength and mobility based.

These Barre Classes would be great for a stand-alone program or great as an addition to any program. The cool thing about barre is that you need to focus on using the correct muscles, this has a unique way of connecting your mind to your body and will really help targeting the correct muscles and will also translate into positive changes in other areas. For instance, Meagan describes how after she started training with Barre she got better at running without running! I don’t know about you but if I can get better at anything without actually doing anything… Well let’s just say “sign me up!” Also many athletes use cross training to help them in their specific sport or activity. Finally Barre is low impact, this means if you’ve had any type of past injury or you just don’t like all that high intensity crap, Barre might be just what you’re looking for.

Feel free to visit them here: PureBarre.com

In addition to teaching Pure Barre Meagan is also a foodie who loves Colorado Springs! Meagan goes to all of the wonderful local eateries and writes about her experience with the food and local breweries. She has tried dozens of local places and has informed me on some great places I never even knew about and I am a native as well. Before you plan your next night out be sure to check out her blog for new places to try.

Meagan’s Blog: SpringsNative.com

Also follow her on social media for more updates.

Instagram – MeaganMThomas

                   ColoradoNative

Aug 17, 2016

The official Dietitian for the UTF Podcast joins the show to talk about two subjects that we hear about often - Caffeine and Protein

There is so much knowledge inside Suzanne Himka’s brain and we are very lucky to have her share her years of experience and expertise with us. There is a ton of great information inside the podcast with Suzanne so please listen to the show and subscribe in iTunes.

Here are some of the things we learned while talking with Suzanne:

Protein -

How much protein should you have on a daily basis? As Americans we’re having too much protein and that extra protein is being turned into fat and can also lead to kidney problems. As a rule, a person should consume half of their body weight, in grams, of protein per day. So that means if a male weighs 180 pounds he should eat about 90 grams of protein per day and if a woman weighs 130 pounds she should eat 65 grams of protein per day.

When and how often should you eat protein? Suzanne suggests eating protein with every meal and recommends protein during breakfast as it will help keep your insulin at healthy levels. You don’t have to have a lot of protein but shoot for a small serving 6 times per day.

What types of protein are there? There are 3 types of protein:

  1. Animal Protein (meat) – Chicken, Beef, Fish etc.
  2. Plant Protein – Beans, Legumes, Chia Seeds etc.
  3. Nuts – Almonds, Peanuts, Walnuts etc.

Just like most things with health and fitness balance is the goal. Too much protein is bad and too little can have negative effects as well. If you’re really concerned about your protein intake we recommend discussing it with your health care professional.

Caffeine

How does Caffeine work? During our talk with Suzanne we learned some amazing things about caffeine and some of the negative effects it has on us. Contrary to my belief caffeine isn’t this magical substance that gives me more energy… What it actually does is block receptors in the brain from receiving signals that you’re tired. A compound called adenosine is partly responsible for making you tired and caffeine looks identical to your body. What happens is; caffeine takes the place of adenosine and keeps you from feeling tired, but at the same time adenosine is building up so when the caffeine wears off there is a sudden rush of adenosine giving you that crash you feel hours after a caffeinated drink.

How much caffeine should you drink? Caffeine stays inside your body for a long time and can affect you getting to REM sleep. For this reason, it’s probably not the best idea to drink caffeine that much and the amount should be relatively low. A cup of tea a day should be ok but much more than that can cause problems. Also going back to that REM sleep… Sleep is so important for us to stay in balance and lead a healthy life so the fact that caffeine disrupts us from getting the rest we need should really be a major factor to consider when thinking about drinking caffeine.

Finally – Knowing that caffeine doesn’t actually give you more energy but rather keeps you from getting the proper rest you need means that if you quit caffeine you’ll actually have more energy as you will be resting more!   

We would like to thank Suzanne for joining us and if you would like to learn more please feel free to contact her here: SuzanneHimka.com

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

 

Aug 3, 2016

Allison Murphy has competed in bodybuilding as a bikini competitor and joins us to day to give some tips on diet, cardio and mindset.

Tips from Allison -

What to avoid:

  • Excessive cardio.
  • Not getting enough rest.
  • Alcohol.
  • Focusing on others.
  • Not having a post-show plan.

 

These are relatively simple but NOT easy to put into practice.

Excessive Cardio – Cardio is built into every bodybuilding program but how much should you be doing? That answer will be different for each person but here are some things to keep in mind. Cardio isn’t the only way to lose weight. Lifting weights and strength training are a great way to burn extra calories and shape your physic into something worth looking at. Plus, you have to keep in mind how much motivation you have and not overdo it otherwise you risk burning out. We’ve seen some programs out there where you do as little as 2 hours of cardio per week.

Not Getting Enough Rest – We’ve spoken to many experts on the show and learned that sleeping is when the body repairs itself. For this reason, sleep should never be overlooked when building a training program and you might even go as far as writing it into your program. 8-9 hours a night is a good place to start.

Focusing on Others – Everyone is at a different place on the journey toward their goals and comparing yourself to others will always lead to disappointment. For this reason, we suggest that you take measurements of your body, plenty of pictures and make notes of how you feel. Overtime you can use these to measure how far you’ve progressed and rather than comparing yourself to others you can see all of YOUR results from your hard work.

Alcohol – A glass of wine or a beer every now and then won’t completely destroy your gains but drinking consistently can lead to some challenges when prepping for a competition. Alcohol has 7 calories per gram and those calories have nothing to offer you in the way of nutrition, they are empty calories and your body has no use for it. Also, drinking can lead to other poor decision such as late night junk food and lack of sleep.

Having No Post-Show Plan – This is a thoughtful question that anyone competing needs to ask themselves. What will I do after this is all over? The majority of people who compete in a bodybuilding show are not going to make a career out of it and are usually competing for the joy and fun of it. Knowing this it’s good to have an idea of what to do after the show is over. Goals are always important and can be as simple as wanting to be healthy.

 

We would like to thank Allison for joining us to share these tips and her story. For a complete picture we would suggest listening to her interview and hearing her tips and story first hand!  

Jul 26, 2016

Performance is the word of the day. Performance can mean different things to different people and today we discuss what performance means to you and your body. It all comes back to efficiency, when you are performing well you’re highly efficient.

There are five elements of efficiency –

  1. No Pain.
  2. Breathing.
  3. Posture.
  4. Precision.
  5. Relax.

Now let’s break each one down a little more.

No Pain – This means that you’re able to move without any pain. A body that is performing well doesn’t hurt or struggle and when you feel pain that means something has failed. Joints are hugely important and when they move well the muscles associated with those joints move well. Pain will cause you to limit your range of motion and develop poor movement patterns. To help eliminate pain practice “quality of movement” and “body weight work.” Learn to move without any pain and then think about adding weight. Start slow with a shorter range of motion and add it in slowly.   

Breathing – Breathing drives movement and it should lead movement. Your breath should be the first thing you consider. Holding your breath can build tension and limit your movement. Learning to breath will greatly improve your performance. Also breathing can help your stress levels and blood pressure go down.  

Precision – This means you hit the target. Are you moving the muscles that need to move in order to complete the task at hand? If you’re doing a bench press you want to make sure the chest muscles and arm muscles are the ones that are doing most of the work. If you feel it in your face and neck when you bench press, then you might not be moving with precision.  

Posture – The spine is an energy transfer area so having it inline is paramount for connecting every movement. Good posture is as upright and dynamic as possible, meaning your head is above your shoulders and you’re mobile. Good posture leads to flexibility and good effective motion.     

Relax – Only exert as much effort/force as you need and nothing more. When you put it all together you shouldn’t be working harder than you need to. Don’t waste energy tightening every muscle in your body and screaming to do a bicep curl. Relax, breath, move which muscles need to perform the movement and only tighten the muscles involved.  

To Learn more visit Dr. Grove at CSHPR.com

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Jul 10, 2016

Ben Burlinson, the owner and founder of Performance Pediatrics and Co-founder of HPR Colorado Springs has more than 15 years of coaching experience with numerous national coaching certificates, including a National NSCAA license. Officially starting his career working with children as a teacher, Ben taught locally in Colorado Springs for nearly 10 years, instructing several subjects including secondary science, elementary math, and physical education.

After pursuing an exercise science degree and finding a void in the developmental coaching curriculum, he spent hundreds of hours researching and educating himself on the growing athlete. Using his broad experience as a teacher and coach, Ben founded Performance Pediatrics with a goal to provide long term planning, management, and injury prevention to the young aspiring athlete. Starting from a small gym in south Colorado Springs Performance Pediatrics has grown into a reputable and powerful ally in the youth sports community. Ben in proud to be a part of the community at HPR and is excited to work alongside some of Colorado Springs’ best practitioners. Coach Ben has many years working with athletes and Alignment of goals, what does everyone want out of this experience? What do the parents want? What do the kids want?

Today we have the honor of talking with Ben for an entire hour! We get in depth on the topic of training youth and specifically how to train youth.

This is a great resource for volunteer coaches and parents who have no experience coaching but are suddenly in charge of coaching their child’s soccer team.

A lot of current training programs are built for adults and shouldn’t be used for training youth. Ben helps us understand what it takes to be a good coach:

  1. Define expectations – There are different reasons why kids are taking part in sports and it is important for the coach to know why the kids are there. Some kids might be there to get out of the house and off of the electronics and some kids might be there because they want to play sports at a collegiate level. Talking with the parents and administrators to define what the goals are is paramount in knowing how to train the kids and making sure there isn’t any confusion among the group. Decide what type of team you’re going to run and let the participants know so they can make an informed decision on whether or not they want to be a part of the team. It’s better to turn some people away now than to upset parents and kids when expectations aren’t met.
  2. Don’t Over Train – Practice 3 times a week for 90 minutes each.
  3. Focus on skills – When developing kids should be working on moving well and controlling those movements. Once the skills are perfect then they can move on to the specific power and weight training. Remember kids are growing and even a Centimeter of growth can change the entire way a kid moves.
  4. Watch out for Pain – Kids shouldn’t be in pain. If kids are complaining about being in pain. Listen and find out what is hurting and why.
  5. Breaks – Take lots of breaks and have plenty of water available!
  6. Ask Questions – Ben has made it clear that he is more than happy to answer any questions so please feel free to contact him via email here: Ben@cshpr.com

I would like to thank coach Ben for joining us and giving some great tips on how volunteers and parents can coach kids.

Visit Ben and the CSHPR family here:

Website: CSHPR.com

Email: Ben@cshpr.com

Phone: 719.225.4949

Facebook: CSHPR Facebook

Jun 30, 2016

Addiction affects millions of people and has the power to destroy lives and relationships. Anyone suffering from an addiction knows just how hard it is to quit and needs a place where they can feel comfortable talking about what they’re going through with people who have gone through similar experiences.

I have no formal education on the subject and I do not consider myself an expert on addiction but I have struggled with alcohol so I will speak from my experience. Should you need help I would recommend seeking professional counseling or advice.

When I was in the middle of my addiction I didn’t have any hope that I would ever get out. I was so caught up in the moment and seeing a future for myself was impossible. Many nights were a blur as I would drink until I blacked out and that cycle went on for a long time.

My decisions finally caught up to me and I got in big trouble for my drinking, if you would like the specifics I detail them in the podcast.

Through family support, a lot of counselling and learning I have returned to a sober life that is full of promise and hope. Along the way there were so many different life lessons but I have narrowed it down to 3 things that have been paramount in my recovery.

  1. Support - Having the support of my friends and family shows me that there are other people that care about my decisions and my quality of life. If there are people out there that care about me and my life, then why shouldn’t I?
  2. Purpose – Having a reason to wake up each morning and be productive helped me to focus on the future and know that there are certain things I need to achieve in order to maintain my purpose. For me that purpose was my small business. When I became the owner of something it forced me to make better choices so I could be successful.
  3. Control - Having control of my choices and surroundings were very important to me. I actually learned this lesson in the gym. When I started working out I realized I could control the way my body looked. If I showed up to the gym on a regular basis and put in the work, I started to change. I took what I was learning how to with my body in the gym and applied it to my everyday life. I have physical control of my actions and with that I can choose to stay home instead of go out to the bar or liquor store.

I didn’t know it at the time but looking back I believe these three things we paramount in my recovery and I think the 3rd one was most important. When I saw how much I could change my body it gave me a feeling of control, my good choices equaled a better life and the physical reaction that happens when I exercised felt really good! This feeling replaced what was missing from my days of drinking and I have been sober for over 3 years now!

 

On this episode of Under Ten Fitness we talk to Phoenix Multisport which is an organization that exists to offer those who are struggling with addiction a safe place to participate in physical activities. The following is their mission statement:

“Phoenix Multisport fosters a supportive, physically active community for individuals who are recovering from a substance use disorder and those who choose to live sober. Through pursuits such as climbing, hiking, running, strength training, yoga, road/mountain biking, socials and other activities, we seek to help our members develop and maintain the emotional strength they need to stay sober.”

I want to thank Todd, Kaley and Jeff for coming on the show and sharing their amazing stories of recovery that offer hope. Hope that no matter what you’re going through you can change and you can get your life back.

If you or someone you know is struggling with addiction, or has in the past, Phoenix Multisport is always accepting new participants and you can find more information here:

Phoenix Multisport Website

Phoenix Multisport Instagram

Phoenix Multisport Facebook

Jun 17, 2016

Owner of the 3 locations her in town. Kaye Baron and her General manager of the gyms, “Queen” Be sit down to talk about the Colorado Springs franchise but more importantly how it has changed general manager Be’s life.

Fitness is a powerful tool and has the ability to completely transform a person’s life and way of living 180 degrees. Be describes her story about how she lost over 80 pounds of fat and gained lean muscle, strength and confidence. During the interview we talk about the psychology behind exercise and how it’s the best therapy (usually cheaper too!) along with the 9Round fitness center goals and how they want to help make a lasting change, not only with the body, but with the community as well.

First, what is 9Round? 9Round is an interval based gym where the members move through 9 different rounds, each being 3 minutes long. The rounds are a mixture of kicking, punching, squatting, pushing and we can’t forget the infamous speed bag!

Takeaways and tips – During the show we received many great tips from both Be and Kaye and one of the most memorable one is to just start. No matter what program or activity you choose to do starting is going to be the hardest part and also believe, believe in yourself and know that anyone has the power to change!

Also, here is the Smoothie recipe link and that recipe for homemade banana ice cream we talked about:

Smoothies Link

Banana Ice Cream Recipe:

1 Frozen Banana

1/4 Cup Almond Milk (or any milk)

2 Tsp. Cocoa Powder.

1 Tbsp. Agave Nectar.

Directions: Mix All Ingredients together in a food processor or blender. You may need to add a little more milk depending on how big you banana is (That’s what she said). Once you get a thick ice cream like texture you are ready to eat! or you can freeze it for an hour for a thicker texture!

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

 

May 31, 2016

Suzanne Himka, fitness expert, enthusiast and Dietician joins the show and gives some really useful information about diet including: sugar, gluten and junk food. To get the most out of this interview we suggest listening to the show and subscribing in iTunes. But if you can’t listen or for some weird reason you like to read… Here are 3 of the highlights.

  1. Sugar – Sugar is 7 times more addictive than the drug cocaine and in a can of soda there are about 35-45 grams of sugar. 1 teaspoon of sugar is 4 grams, divide 45 by 4 and you get about 11 teaspoons of sugar in one soda/soft drink. The recommended intake for sugar is 6 teaspoons per day so that means with one can of soda you are consuming close to twice the recommended sugar intake. Furthermore, kids are drinking about 4 sodas per day so that means 8 times the recommended sugar intake for the day and that’s just soda, not to including anything else! Suzanne also describes how sugar affect the immune system, while your body is trying to figure out what to do with all of the sugar that’s coming in your immune system has to work very hard and it can’t pay attention to anything else leaving you wide open if there is some kind of sickness or virus. With all that being said it’s safe to assume that eating too much sugar and being sick all the time can go hand in hand. Finally, she tells us to ditch the high fructose corn syrup because it is stored as fat. If you’re going to consume sugar use it sparingly and use natural sweeteners like: Agave, Raw, Cane Sugar or Stevia (for diabetics). FUN FACT – Splenda was discovered in the lab originally as a pesticide!
  2. Gluten – Gluten is actually ok for 99% of the population however that 1% suffers from Celiac Disease which can actually lead to death! What happens when a person with Celiac Disease eats gluten? There is a weird response in the stomach where the way we absorb nutrients is turned off, so over time the body isn’t getting its nutrients and suffers from malnutrition. However, another 15% of the population is gluten insensitive which will cause a person to have headaches and feel tired all of the time. Both a person with Celiac and who are gluten insensitive should stay away from gluten.
  3. Detoxing – Suzanne tells us how the detox process works and how our bodies are naturally good at detoxing but in order for our bodies to be able to detox we need to stop adding toxins! A good way to detox for a day would be to juice. The best way to juice would be to use organic fruits and veggies because you want to make sure that there are no pesticides on the foods that will have an adverse effect on what you’re trying to do. If you can, use a juicer but a blender will work fine too.

These are just 3 of the great tips I could remember! For more great info and fun listen to the entire show!

In addition to dropping knowledge bombs on us in the podcast Suzanne also helps kids, families and the community stay in shape and get their diets in control. She is so much fun and if you’re looking for someone to help you she is available for hire. She does one on one coaching as well as whole family coaching from diet to exercise you can find her at her website: SuzanneHimka.com

She and her husband offer Ninja style fitness camps for kids where they get to try some really cool obstacles! You can find out about that at Here: NinjaCamp

We would like to thank Suzanne for bring her years of experience and energy to the show! Fun fact: Suzanne competed in an episode of American Gladiator! Please tell me you remember that show otherwise I’ll fell really old…

May 26, 2016

Reps are Dead

One… Two… Three… This is a very typical sound you would hear if you sat in on one of my early training sessions. I was taught that you were supposed to lift weights and aim for three sets and do 10 reps per set. No Matter what the exercise was. This is the gold standard of training and every now and then it still is for me but why?

My name is Drew Smith and I am a personal trainer, competitive powerlifter and general fitness nerd. After I studied all of my books and personal training certification materials I jumped into the world of fitness and gave my clients cookie cutter programs that I learned from my books and quickly realized that no one person is the same and to have a standard program for everyone isn’t logical. Most of my programs for clients are similar but not identical and they shouldn’t be.

I’ve always counted reps and knew that if you wanted to grow muscle you aim for a 12 -15 rep range during the different exercises. This has worked for many clients as well as myself however as a personal trainer/ coach I am always asking why?  As I researched this topic I found that the reps aren’t what’s really important but the time under tension, how long the muscle is working. A typical set of 12-15 reps can take anywhere from 20 -30 seconds depending on how fast you’re moving and in some cases it could be less than 20 seconds. Which might not necessarily be a bad thing but if muscle growth is your goal then time under tension is of the utmost importance and reps are almost an arbitrary number.

Having muscle is very beneficial for many different reasons for many different people. Whether you’re a busy mom, a carpenter or even usher checking Id’s at the movie theater. Strength training has been proven to prevent osteoporosis in women and for men it makes them all believe they’re as hot as Channing Tatum (even if they only workout once a year). If building muscle is you or your client’s goal then TUT (time under tension) should be in the program. I’ve be incorporating this into a lot of my programs and have seen some great results. Not only are my clients getting stronger their form is improving and their more focused, we go for multiple sets and instead of counting reps we count seconds. I will start the thirty seconds when a client starts the movement, during the exercise I coach my clients to pace themselves for 2 seconds on the concentric movement and again for two seconds on the eccentric movement. When they do this I notice they have more fluid patterns and more control, it’s almost as if they lose the urge to get through it as quick as possible, because the faster you go the more reps you have to do! Also it is a good change of pace, we still do rep work but it’s a nice break in the session to change the mindset of a client and really become immersed in the training.

I coach all different types of clients from local competitive powerlifters, middle-aged adults to seniors. All having different goals but I have incorporated TUT training into all of their programs. I typically shoot for one or two exercises per week or session and I will use more for the client who wants huge muscle gains and have even tried up to 90 seconds for time under tension. There are many ways you can manipulate the time as well, for instance on the bench press you can do an excruciatingly slow 8 seconds on the eccentric and 1 second contraction. You can do 2 seconds down and 2 seconds up, or 3 seconds down and 1 second up. My personal favorite is 2 seconds down and 2 seconds up, this leads to nice smooth, controlled reps and what I typically aim for is 30 seconds total or about 15 reps.

For hypertrophy aka muscle growth TUT can be very useful however if overused it can cause some serious post workout pain! No pain no gain right? While some muscle soreness after working out is expected it’s not the best way to judge if you’re getting a killer workout. When using TUT training I like to sprinkle it into the workout as a nice addition but not for a complete workout. The benefits of TUT aren’t worth the soreness, at least not for me. The best way to measure your results are through progression, measurements and time. Keep a log of your workouts and track your weights and reps so you can look back and see that you increasing the weight and reps over the course of your training.

If you’ve never tried TUT now might be a good time to give it a shot! We would love to hear what you think please feel free to get in touch with us below at any of our social media pages or email us too!

May 13, 2016

“The Spartan Ultimate Team Challenge – From the producers of “American Ninja Warrior” comes “Spartan: Ultimate Team Challenge” to NBC. Inspired by Spartan Race – the creators of the world’s most demanding obstacle course races – “Spartan: Ultimate Team Challenge” raises the bar on team competitions. Groups of friends, families, co-workers and more must work...

The post Spartan Ultimate Team Challenge with Bridget and Suzanne appeared first on Under Ten Fitness.

May 5, 2016

Epigenetics is the study of inherited changes in the genes that don’t change or affect the DNA sequence. Research is leading to new information about the relationship between epigenetic changes and disorders like cancer, immune disorders and other diseases. As I understand it Epigenetics are traits that are acquired throughout your life and can be...

The post Epigenetics and The Truth About Cellulite appeared first on Under Ten Fitness.

Apr 22, 2016

Today on the show we talk more in depth about specific workout programs and the intensity of the workout. Why do you feel weaker some days and don’t seem as strong as you were last week? The more we learn about this thing called fitness the more we realize how little we actually know. We...

The post Performance and Prison? appeared first on Under Ten Fitness.

Apr 6, 2016

Julie from Hot Asana Yoga here in Colorado Springs and Erica join the show for a discussion on yoga. Yoga has many great ways to help improve your body and not just in the way of making you strong and flexible, it also helps many people relax and become less stressed. We will get into...

The post The Joy of Yoga with Julie and Erica of Hot Asana Yoga appeared first on Under Ten Fitness.

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