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.
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.
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:
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
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:
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.
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:
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
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:
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