How does weight loss work and where does the lost weight go? We talk about how weight actually leaves the body. 

Breathing is a Skill - How to breath properly. 

Pat Marques is a 20 Army Veteran and a life time fitness expert. He currently works as a exercise therapist and neurological performance guru at the Human Performance and Rehabilitation Center. 

We talk about breathing, how it works and why it's so important. 

• The physiology of breathing. 
• 5 Breathing Concepts. 
• Breathing's impact on the gut. 

Get in touch with Pat here: http://www.cshpr.com/

Find them on Facebook: https://www.facebook.com/CSHPR/

Vertical Diet is a performance-based diet utilizing micronutrients and easily digestible foods.

Learn more about the diet here:  https://stanefferding.com/products/vertical-diet-peak-performance-detailed-program-notes

Thank you to Amanda for joining us! Follow her on Instagram and Youtube:

Instagram: https://www.instagram.com/amandachungfat/?hl=en

Youtube: https://www.youtube.com/channel/UCAh5r1MT9uP6-P_scPstKgA

Swing Spin Squat – Workout of the Week

Warm up - 

Spinal Flexion

Ankle Tilts

Arm Circles

Over Head Squats

Hip Tilts

A few Burpees

3 Exercises –

Kettle Bell Swings – 30 lb warmup 5 swings alternating grip

                                       50 lb working sets – 3 sets 10 reps each side

Spin – Ride the recumbent bike for 10 minutes doing *burst cardio

Squat – Back Squat with Barbell – 3 sets 10 reps

Challenging workout that got me fired up. Nice and sore the next couple days.

• Burst cardio refers to going as fast as I can for 25 seconds and then taking it east for the next 45 seconds. I am bursting for a short period of time.

I will definitely do this one again!!

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

And as always remember – Stay Motivated!

Drew Smith

Push Pull Power Cleans – Workout of the Week

Warm up

Spinal Flexion

Ankle Tilts

Arm Circles

Over Head Squats

Hip Tilts

Super Set 3 Exercises –

DB Bench

Bent Over Row

DB Power Clean

This DB Power Clean is a made-up exercise and I posted a video of it on YouTube and Facebook.

Simple workout that hit the major muscles I was aiming for in the Chest, Arms and Legs. Bonus cardio with the Power Cleans.

I will definitely do this one again!!

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

And as always remember – Stay Motivated!

Drew Smith

9 Minute HIIT – Squat Jumps and Pull-ups

This 9-minute workout consists of 9 rounds starting with Squat Jumps followed by Pull-ups with a rest break in between.

Squat Jumps 15 seconds AMRAP

Pull-ups 15 seconds AMRAP

Rest 30 seconds.

For this workout you will need a timer or stop watch. You start by doing as many squat jumps and do as many as you can in 15 seconds. Then you immediately start doing pull-ups and again do as many as you can in 15 seconds. Then you rest for 30 seconds and start again with the squat jumps. You then follow this circuit for a total of 9 round equaling 9 minutes.

I liked the simplicity of this workout and how it both fatigued my muscles and got my heart rate up. It was also nice that it was only 9 minutes. About half way through I felt fatigued and had to refocus my energy. The 9 minutes was tough and I felt very accomplished after this one.

Great easy workout that I will do again!   

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

And as always remember – Stay Motivated!

Drew Smith

Plateau what to do when you stop losing weight?

It’s been 4 weeks and we have lost 5 pounds but the weight loss has stopped.

This was expected and now we need to recalculate our Basal Metabolic Rate (BMR).

To do this we use this online calculator:

http://www.myfitnesspal.com/tools/bmr-calculator

The numbers we need are:

• Current weight minus 5 pounds
• Height
• Age
• Sex

Simply enter these numbers in the calculator and it will give you your daily calorie intake goal.

Brittany is now at 1374 calories a day

Drew is at 1787 a day

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

And as always remember – Stay Motivated!

Drew Smith

Burst Cardio Rows Back and Legs Workout of the Week

Warmup-

Spinal Flexion

Ankle Tilts

Hip Tilts

Over Head Squats

ERG Rowing Machine 10 minutes – Burst every 2 minutes row as fast as possible for 15 seconds.

Seated Rowing Machine – 3 Sets 8 Reps 100 lbs

Lat Pull Down – 3 Sets 8 Reps 100 lbs

Leg Press – 3 Sets 10 Reps 180 lbs

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

And as always remember – Stay Motivated!

Drew Smith

We talk about our current weight loss and gym schedule.

Ultimate Chest Day Workout of the Week 4-2-18

Bench Press – 5 sets 5 reps – 165 lbs.

Wide grip Bench Press – 8 reps 5 sets – 165 lbs.

Close grip Bench Press – 8 reps 3 sets – 95 lbs.

Seated Bench Press with Machine – 30lbs.

*note* This machine lets you press each arm independent of the other. I would do a static hold with one arm while pressing with the other. I would do a full rep and stop when I had the pressing arm about one inch higher than the holding arm. I would then move the holding arm into a bench press and stop the other for a static hold. I would alternate this until I was fully extended and take a rest break.

You could also do this with a dumbbell bench press by lying on the bench with a dumbbell in each hand. Starting with the left arm you do a full rep and press up one inch and hold your left arm in a static position. Then do a rep with you right arm and finish an inch above your left arm and hold. You will continue to alternate with each arm until you are fully extended.

This movement is great for muscle building and time under tension. As you continuing to press with one arm you never get the slightest break as you’re always under load. It will start to burn pretty quick so I would suggest using a little less weight than you’re used to.

Hanging leg lifts – 5 sets 5 reps.

Pull ups -  5 sets 2-3reps.

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

And as always remember – Stay Motivated!

Drew Smith

Sprints and Cardio - Workout of the Week 3-26-18

Warm-up

Spinal Flexion

Ankle Tilts

Hip Tilts

Leg Kicks

Sprints 15 sets 1 Rep (100 foot sprint)

*Notes*

Sprints and Running can be very challenging and hard on the body if you are not used to it. Ease into running when possible.

I felt nice and sore after running and felt it in my legs and abs.

Sprints are fun and a great way to get in my cardio. I will do this one again.

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

And as always remember – Stay Motivated!

Drew Smith

Weight Loss Series – Diet Adjustments

Its been 2 weeks since we started the weight loss series and we have covered the planning and implementation phase. Now it’s time to look at how progress is coming along and make some adjustments.

It’s easy to say you will eat 1800 calories a day but it is much harder to put into practice and there are a few lessons to learn along the way such as:

Planning: Did you prep your food and decide what you will eat so there are no surprise snacks?

Hungry: Do you feel really hungry? Did you set your calorie limit to low?

Special occasions and events: Are you able to make positive goal orientated decisions during an event?

Find healthy activities to keep you active and moving to help burn some extra calories and not eat out of boredom.

Tips

1. Eat less for your first portion.
2. Eat healthier foods so you can eat more.
3. Stay busy to not eat out of boredom.
4. Avoid eating out as much, find healthy items.
5. Find ways to stay active.
6. Stay positive. A good attitude goes a long way.

Shin Box and Turkish Get Ups Workout of the Week for 3-19-18

Warm up:

Spinal Flexion

Hip Tilts

Ankle Tilts

Knee Circles

Lying Spinal Twists

Bridges

Shin Box – 3 sets 3 reps each side 60 lbs. Check out video HERE.

*Note* Used 2 Kettle Bells, 1 in each arm in the racked position. A 40 & 20 Lbs Bell.

Turkish Get Ups – 5 sets 1 rep each side. 40 lbs. Check out video HERE.   

Single Arm Bent Over Row (On Bench) – 3 sets 8 reps 60 lbs.

Lat Pull Down – 3 sets 120 lbs.

*Note* With Lat Pull down every machine is different and you will have to adjust the weight accordingly. I have been to many different gyms and in some cases I can pull a ton of weight on the lat machine and others are very hard. I believe this has to do with the pulley mechanism and friction.

Goblet Squat – 3 sets 5 reps – I added these in between Bent Over Rows.

I enjoyed this workout and will do it again. I may add some seated rows next time.

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

And as always remember – Stay Motivated!

Drew Smith

Weight Loss Series – Implementation

We have a plan of how many calories we are going to eat and how we are going to track those calories and now it is time to put that plan to work.

For the next week we will be focusing on adding everything we eat to our calorie trackers which should lead to a calorie deficit and ultimately weight loss.

Weekly Goals:

• Hit the gym 3 times a week.
• Work on 9 minutes a day on mobility or movement.
• Add food to the logger.

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

And as always remember – Stay Motivated!

Drew Smith

Cardio Kettle Bell and Bulgarian Squat Workout of the Week for 3-12-18

Warmup:

Ankle Tilts

Knee Circles

Arm Circles

Spinal Flexion

Workout done as a circuit – Run through each exercise taking short 5-10 second rests as needed.

Move through each movement in a single flow transitioning from one to the next without stopping.

First exercise is a Kettle Bell Squat followed by an Over Head Press. Do each side 5 times for a total of 10 reps. Once done with the first phase continue to Alternating Bulgarian Split Squats.    

1. Kettle Bell Rack.
2. Squat with Kettle Bell in the *racked position.
3. Coming up from the squat prepare for an overhead press with the racked Kettle Bell.
4. Over Head Press Kettle Bell
5. Place Kettle Bell on ground.
6. Pick up Kettle Bell with opposite arm and run through the flow again.

Alternating Bulgarian Split Squats – Using a flat bench kick one leg back and do a squat. Switch legs and continue for 5 reps on each side for a total of 10 reps.

Take a 60-90 second rest and continue through the circuit when you feel ready.

Notes - After the first round I added a Forward Lunge to the first part of the circuit. I put it in between steps 4 & 5, after the Over Head Press I returned the Kettle Bell to the racked position and did a Forward Lunge stepping forward with the same side I had the Kettle Bell racked. 

*Racked refers to the Kettle Bell being held in your arm see video here.

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

And as always remember – Stay Motivated!

Drew Smith

Weight Loss Series Episode 1 – Planning

No matter how it happens weight gain impacts a lot of us. How do we stop the gain and start losing weight? Over the next few months we will be doing a weight loss series where we will check in to discuss what are goals are and how we plan to achieve those goals. This is the first show in the series and we will start by making a plan. Most successful weight loss stories start with a plan.

Here is our plan so far:

1. Pick a start date to begin new habits.
2. Track eating with My Fitness Pal and Lose It apps.
3. Eat healthy foods consisting of vegetables.
4. Develop fitness and exercise plan.

BMR (Basal Metabolic Rate) Calculator discussed on show: http://www.myfitnesspal.com/tools/bmr-calculator

This process will take a few months and new habits will be incorporated slowly and deliberately as to not overwhelm or create unrealistic expectations.

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

And as always remember – Stay Motivated!

Drew Smith

Back Biceps and Triceps Workout of the week 3-5-18

Bent over rows 3 sets 10 reps @ 95 lbs. (slow reps)

Super Set:

Tricep Push Downs with rope on cable machine – 3 sets 10 reps 70-90 lbs.

Standing Single Arm Rows at Cable Machine – 3 sets 5-6 reps 100 lbs.

Finisher:

Pull-ups – 5 sets 1 rep 10 second rep. (5seconds up, 5 seconds down)

*notes* This was a nice workout that got my biceps and triceps fired up! Felt a little soreness the next day. Would add in some core work next time and maybe some seated row to target the rhomboids.

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

And as always remember – Stay Motivated!

Drew Smith

Workout of the Week for 2-26-18 Target muscles are the arms and legs and chest.

Bench Press – 3 sets 10 reps (135 lbs)

Leg Press – 3 sets 40 reps (180lbs) *Note* had to take a few seconds rest when legs were on fire.

Superset:

BD Bench – 3 sets 10 reps (40lbs)

Bicep Curls – 3 sets 10 reps (20lbs)

Finisher:

Skull Crushers – 2 sets 10 reps (20lbs)

Notes – 20 minute workout. Felt nice and fatigued after the workout. Nice soreness the next day.

I liked this workout and will do it again without changing much. I might switch out the finishing Skull Crushers for Tricep Pushdowns.

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

And as always remember – Stay Motivated!

Drew Smith

Workout of the week 2-19-18

Back – Legs – Light Cardio

Circuit workout:

Station 1: Pullups

Station 2: Goblet Squats

Station 3: Pushups

Station 4: Alternating Lunges

I ran through the Circuit many times for a total of 20 minutes. I took breaks in between the circuits from 60-120 seconds.

*notes*

Equipment List: Pullup Bar, Resistance Band, Kettle Bell (some type of weight)

Short for time I did this workout at home in 20 minutes.

Nice easy workout that increased my heart rate. Fun, quick and easy.

I will continue to share my workouts so we can become gym buddies!

Share your workouts with me or get in touch:  

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

And as always remember – Stay Motivated!

Drew Smith

Workout of the Week 2-12-18

Chest, Abs and Arms

Warm up:

Spinal Flexion

Kettle Bell Swings

Figure 8 Arm Circles (Focus on movement in the shoulder)

Scapular Push Ups

Bench Press – 5 Sets X 5 reps

Super Set – 3 sets

Hanging leg lifts 5 reps

Bicep Curls – 25 lbs dumbbell 8 reps

Tricep press – 4 lbs 8 reps

60 second rest in between

Finisher

Push ups AMRAP 3 sets

20 reps first set

15 reps second

12 reps 3rd set

15-30 seconds rest in between sets

*Notes*

I felt pretty fatigued right after, Shaky arms for a few hours.

I will continue to share my workouts so we can become gym buddies!

Share your workouts with me or get in touch:  

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

And as always remember – Stay Motivated!

Drew Smith

Squats and Pull-ups Workout of the Week 2-5-18

Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout?

I am sharing these workouts so we can become gym buddies and talk about what works, what we like and how to get better workouts in and out of the gym.

Warmup - Ankle Tilts, Spinal Flexion & Kettle Bell Swings. KB Swings at 40 lbs for 3 Swings on each side rest for a few seconds and repeat. 4 sets

Squats 6 sets 5 reps 225 lbs

Warmed up with bar x 1 set

135lbs x 1 set

185 x 1 set

205x 1 set

In between sets corrective exercises and spinal Flexion assessments. Ankle tilts between a few sets after I felt tight.

Pull-ups AMRAP (As Many Reps As Possible) 6 sets

3 reps x 3 sets

2 reps x 3 sets

*notes* I felt pretty fatigued after the squats so pull-ups felt pretty hard but each rep was a full hang and done at 1-2 seconds up and down, slow and controlled.

Rest breaks in between squats were at least 1 minute and up to 90 seconds. Reps felt heavy but relatively easy. Up the weight next time.

Self-care after workout later in the day. As I was already feeling tight and had jello legs after the workout I did some shine boxes and pigeon pose yoga to help my hips. I tend to get tight hips after squats so to help I do yoga poses and corrective exercises.

The following morning I had some soreness but felt mobile and good. I will continue to do some yoga and corrective exercises.

That’s it for the workout of the week: you can find the exact workout in the show notes simply click on the show in iTunes or Stitcher and you will see the show notes.

If you like the show please subscribe and get the workout of the week every Monday and please feel free to send me your workout of the week to Drew@undertenfitness.com

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

And as always remember – Stay Motivated!

Drew Smith

Workout of the Week 1-29-18

Superset:

Deadlift 10 sets 5 reps – 185Lbs

Bent Over Row 10 sets 5 reps – 135Lbs (mixture of Bent Over Rows and Pendlay Rows)

*Notes*

Warmed up with:

Body Weight Squats

Spinal Flexion

Lying Spinal Twists

Over Head Squats

25lb Kettle Bell Swings

My days are getting busy so I have been keeping my workouts around 30 minutes this one took me 25 minutes total including warmup and about 15 minutes for the deadlift and row portion. I also did a mixture  

Before a lot of my workouts I like to do Kettle Bell Swings. They are great at getting my body aligned and prepping me for lifting especially on Deadlift and Squat days. Kettle Bells get my heart rate up quickly and utilize my entire body for the movement.  

I will continue to share my workouts so we can become gym buddies!

Share your workouts with me or get in touch:  

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

And as always remember – Stay Motivated!

Drew Smith

Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout?

Workout of the Week 1-22-18

Bench press – Standard Bench Press 8 sets by 5-7 reps

Wide Grip Bench Press – 5 sets 3 reps

*Note* The first rep on the wide grip bench press I took a full 16 seconds to complete the rep. 8 seconds down and 8 seconds up. Followed by 2-3 regular reps at a second or two.

Super Set – The next two exercises were done back to back with no rest between:

Dumbbell Bench Press on Exercise Ball also called a Swiss ball 4 sets 8 reps 40 lbs

Bicep Curls 4 sets 8 reps 25 lbs

I will continue to share my workouts so we can become gym buddies and you can hopefully get some inspiration if you need some and know what other people are doing in the gym.

Share your workouts with me or get in touch!  

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

And as always remember – Stay Motivated!

Drew Smith

How to stay consistent with fitness.

The New Year brings a fresh start and a good feeling that you can achieve your new goals and get ripped or at least lose some weight and get in shape. This good feeling is great but how do you turn that feeling into reality and achieve those lofty goals you set for yourself?

The key to fitness, no matter the goal, is to stay consistent. The dirty secret to every successful athlete, fitness model, body builder and your super fit neighbor is consistency. Doing the exercise day in and day out with the results to follow. This is actually very easy but the end goal might seem to lofty or unattainable and the truth is it might take years for you to reach your goals and this can be very discouraging.

Rather than set your sights on the end goal focus on what you can do right now in this moment that will lead you to that goal. Here are some ideas and exercises that you can think about and use if your goals include: weight loss, better mobility, reducing pain, feeling better, more energy, better mood, better sex life(ooh you’re naughty) and a healthy body.

“Success is many good decisions made over a period of time.” This is something I say to my clients, family and friends all the time. Someone doesn’t just wake up good at accounting or pole vaulting. They stay consistent with it and work on it every day. With this idea in mind approach this year’s fitness goals knowing that there will be ups and downs but stay consistent and make good decisions and success will follow.

Here are some tips for how to stay consistent with fitness:

1. Get a gym membership – This will be your main workout area and having the membership will be a constant reminder that you need to take care of yourself and hit the weights. Remember that not every workout has to be super long or super hard. We believe at Under Ten Fitness that just a few minutes of exercise goes a long way and having a gym membership gives you a dedicated place to exercise and a way to get out of the house and away from the distractions.
2. Find a place to exercise at home – Going to the gym will not always be an option and in some cases, might be impossible, so having a few items at home and a place where you can get in a quick workout will come in very handy. You don’t need a lot of space or equipment but go around your house and see where you can do some exercises. I personally have many spots around the house like the guest bedroom has a pull-up bar in the doorway. The laundry room has a kettle bell where I can hit a few reps in between folding some clothes or going in and out of the garage. I also have a free wall where I can practice my handstands.
3. Get creative – Not every workout has to be a regiment of squats, lunges and burpees. Find ways to just do a few minutes of exercise throughout the day. Here are a few examples of how I incorporate exercise without going to the gym:
   1. I do body weight squats in the morning while I am waiting for my coffee to brew. Body weight squats open up my hips after I’ve been sleeping all night and make me feel great!
   2. Do some yoga poses while watching TV. Inevitably I end up watching TV more than I think I should so I take advantage of the time and do quick exercises while I am watching and this ranges from push-ups to squats to kettle bell swings. I like to do a lot of corrective type exercises here and work on my mobility.
   3. Find ways to get in a few reps at work or around the house. Rather than walk up the stairs try crawling up them or do frog hops around the house rather than walk (Bear Crawls are a great way to get around). It might not be practical for you crawl around the office like a “bear” but think about how you can move differently to get in a little extra movement.
4. Find hobbies or activities that get you moving – Many hobbies can get you out of the house and raise your heartrate. Here are a few activities and hobbies that can help:
   1. Hiking, walking, running and exploring. Have some fun with the kids and family and go on adventures to local parks, bluffs and local attractions. Become a tourist in your own city and get out of the house.
   2. A boutique style fitness studio. There are many different fitness classes you can sign up for like; yoga, cycling, kick boxing and trampoline parks. Find activities that make you move.
   3. Gardening can get you outdoors for at least the spring and summer months and will require you to work hard to prepare the soil and harvest your fresh foods.
   4. Sports – You can join a club sport of your choice to keep you active and have fun.
5. Have a backup fitness routine – When life gets busy its hard to think about working out and sometimes just deciding what to do at the gym or home can be a challenge. Have a “go-to” workout plan that you can mindlessly run through when times are busy. This doesn’t have to be anything special but a simple program that will keep you in the groove and help you maintain your mobility and strength. Find a plan that hits a variety of movements and muscles.

Remember that if you stay consistent with fitness the results will follow and you will benefit in many different ways. Its easy to get bogged down thinking that exercise has to result in weight loss or a six pack but being able to enjoy your life with a healthy body that moves well and doesn’t hurt is also very important.

If you have any tips of your own on how to stay consistent with fitness we would love to hear them! Please comment below of find us on social media!

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

And as always remember – Stay Motivated!

Drew Smith