2 things you will need:

1. space
2. time

Look around your home and decide where you will do your workouts. It doesn't need to be a dedicated fitness room but find a space where you can spread out and do your exercises.

Decide when you will work out. It doesn't have to be the same time everyday but when can you actually get in your workouts without distractions.

Under Ten Fitness creates 10 minute videos for Cardio, Mobility and Strength. Each video is designed to be done at home with little to no equipment.

With the 3 types of videos we target the whole body to build muscle, increase range of motion and improve endurance.

In addition to the workouts we host a weekly podcast where we discuss specific health and fitness topics.

Find us online at https://www.undertenfitness.com/

Try our 10 Minute Fitness Week: https://mailchi.mp/undertenfitness.com/10-minute-fitness-week-sign-up

Email: drew@undertenfitness.com

Twitter: @undertenfitness

Facebook: undertenfitness

Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Sign up for free and I will send you workouts everyday for a week. 

https://mailchi.mp/undertenfitness.com/10-minute-fitness-week-sign-up

Stay Motivated, 

Drew Smith 

These are 3 of the most common training styles but which is best? Let's start by defining each.

1. Cardio – Increasing heart rate while causing the heart to work. A sustained effort that an individual can maintain for up to 30 minutes.
2. Strength – Adding a load to a movement and moving that load for a number of repetitions.
3. HIIT – Maximum effort for short periods of time ranging on average from 10-60 seconds. (HIIT – High Intensity Interval Training)

In this episode we take a look at each training style and debate which is best.

Under Ten Fitness creates 10-minute videos for Cardio, Mobility and Strength. Each video is designed to be done at home with little to no equipment.

With the 3 types of videos we target the whole body to build muscle, increase range of motion and improve endurance.

In addition to the workouts we host a weekly podcast where we discuss specific health and fitness topics.

Find us online at https://www.undertenfitness.com/

Try our 10 Minute Fitness Week: https://mailchi.mp/undertenfitness.com/10-minute-fitness-week-sign-up

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

And as always remember – Stay Motivated!

Drew Smith

In this case those foods include:

1. Sugar

2. Dairy

3. Wheat

4. Grains

We tried it for a month. Hear the podcast to find out our results. Spoiler alert Drew lost 13 pounds. 

For a limited time, we are offering a 50% discount for our premium membership to podcast listeners. Use the coupon code: podcast

Find workouts on our website and links to out YouTube https://www.undertenfitness.com/

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

And as always remember – Stay Motivated!

1. Eat a little and wait. 

2. Feel hungry for a few minutes before eating. 

3. Give myself permission to eat more if I need to. 

4. Track my calories. 

Listen to the podcast to hear a full breakdown of each tip. 

For a limited time, we are offering a 50% discount for our premium membership to podcast listeners. Use the coupon code: podcast

Find workouts on our website and links to out YouTube https://www.undertenfitness.com/

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

And as always remember – Stay Motivated!

Drew Smith

Find more workouts at: http://www.undertenfitness.com/

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

And as always remember – Stay Motivated!

Drew Smith

1. Diet

2. Mobility

3. Strength

4. Cardio

These are the physical aspects of a fit lifestyle but the catalyst to it all is a belief. Do you value this lifestyle?

Also on the podcast I talk about my SWAGA-D Diet. There will be a soft launch in April and podcast listeners will get a 50% discount. 

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

And as always remember – Stay Motivated!

Drew Smith

1. Set small achievable goals
2. Start slow
3. Focus on mobility
4. Be positive
5. Make it easy
6. Get it done
7. Stay hungry
8. Join a fitness group online
9. Try a new program

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

And as always remember – Stay Motivated!

Drew Smith

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

two main points:

1. Know that problems will happen.

2. Have a plan for when they do.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

Here is a link to the blog post I talk about on weight loss:

https://www.undertenfitness.com/lose-weight/

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

Check out the articles:

https://www.smithsonianmag.com/smart-news/cheese-made-celebrity-belly-buttons-and-armpit-bacteria-goes-display-180972189/

http://www.fox5dc.com/news/hang-glider-hangs-on-for-dear-life-after-realizing-harness-not-attached

https://www.huffpost.com/entry/astronaut-farts_n_5ce37010e4b0e69c18f08d75

https://www.cnn.com/2019/05/27/health/who-burnout-disease-trnd/index.html

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

3 rounds of 3 set different hand positions.

1st round with a standard hand position

                Set 1 high reps 20 reps

                Set 2 Explosive 10 reps

                Set 3 Tempo 10 reps (8 seconds on the negative up as fast as possible)

2nd round with a wide hand position

Set 1 high reps 20 reps

                Set 2 Explosive 10 reps

                Set 3 Tempo 10 reps (8 seconds on the negative up as fast as possible)

3rd round with a close/narrow hand position

                Set 1 high reps 20 reps

                Set 2 Explosive 10 reps

                Set 3 Tempo 10 reps (8 seconds on the negative up as fast as possible)

Very fatigued after this workout. Will do again and switch up the hand position starting with wide or narrow and finishing with standard.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

Today we talk about a few easy things you can do to help you be successful with health and fitness. 

Find workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

See the stories online:

Breast milk for adults - https://www.straitstimes.com/business/breast-milk-for-adults-may-become-new-cash-cow 

VR Treadmill - https://www.youtube.com/watch?v=fvu5FxKuqdQ

Find workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

Videos talked about on the show:

Draw on your abs with makeup: 

This is a tutorial on how to do 6 pack ab makeup: https://youtu.be/C7x1s6GN__U

Blog post that shows before and after photos of ab reconstructive surgery: https://www.health.com/weight-loss/plastic-surgery-abdominal-etching-six-pack-abs

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

1. Alternating Side Planks
2. Sumo Squats
3. Knee Tucks

I did 10 reps of each exercise and took a rest as needed.

This workout was an AMRAP – As Many Rounds As Possible.

I did a 9-minute circuit.

Find this workout here: https://youtu.be/2uNnkxDLLSU

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

WE talk about the FDA and how you can learn about supplements and see if they've been recalled.

Helpful links:

FDA Website: https://www.fda.gov/safety/recalls-market-withdrawals-safety-alerts

Supplements study: https://www.webmd.com/vitamins-and-supplements/news/20190408/study-dietary-supplements-do-nothing-for-health#1

Find 10-minute workouts at: http://www.undertenfitness.com/

Hear the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

1. Pull-ups
2. Pistol Squats

I used a resistance band to help me do more pull-ups but it's not necessary. I switched up my grip on the pullups going from overhand to wide to under hand and switched back and forth to hit the different muscles in the arms.

This workout was an AMRAP – As Many Reps As Possible.

I did a 9-minute circuit.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

Links talked about on the show: 

Video of man being struck by car while on a treadmill: https://youtu.be/zm__ayVL1Y4

Jim Wendeler's 5-3-1 Program for Power Lifters: https://www.t-nation.com/workouts/531-how-to-build-pure-strength

Find 10 minute workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

This week I did Kettle Bell Squats. Hold the kettle bell in the rack position and squat for 10 reps 10 times.

I really like how easy this is. I actually did this workout while I was watching TV. My daughter got a kick out of it! She just watched me do squats while I watched her watch me.

I will do this one again, it was super easy and very effective. My legs were jelly by the end and I felt it the next day. I used a 25 pound kettle bell for weight.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

Here's my check list I go through

1. How do I feel? Am I sore? When was my last workout? What was my last workout?
2. What are my goals? Where am I going to workout? Gym or at Home?
3. When was my last rest day?
4. How is my mobility?

Are you over training or under training?

The theory of the Minimal effective load – More doesn't equal better

https://www.undertenfitness.com/minimal-effective-load-train-less-gain/

• Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.
• Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Find more workouts at: http://www.undertenfitness.com/

Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

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

And as always remember – Stay Motivated!

Drew Smith

1. Sprints
2. Pushups
3. Wall Handstands

Sprint for 6 rounds. Run for 10-15 seconds as fast as you can followed by walking for 60 seconds.

Do 100 pushups as fast as you can. Take rest breaks as needed and stop once you hit 100 pushups.

5 rounds of wall handstands for 10 second holds.

Find and follow us on YouTube for more Workouts: https://www.youtube.com/channel/UCaUJmplTXvodhDj_f8rXCYA/ 

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area for 1 year.

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

And as always remember – Stay Motivated!

Drew Smith

Every Minute on the Minute do 5 reps of each burpee. Once you're finished with the burpees rest for the rest of the minute.  

1. Wall Burpees (like a regular burpee but add another kick to a wall)
2. Regular Burpees

Do each move and repeat for 10 minutes. Take rest breaks as needed.

See this workout on YouTube here: https://youtu.be/mKVuYUPwVrY

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area.

Check out tips for Megan and learn how she lost 50 pounds: http://undertenfitness.libsyn.com/website/i-ended-up-being-skinny-fat-fitness-tips-with-megan

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

And as always remember – Stay Motivated!

Drew Smith

Megan has tried a variety of training programs and exercises from running to weightlifting. She lost over 50 pounds after she gave birth to her second daughter and has found a good fitness life balance.

Here are some of the takeaways from our interview:

1. Find time to work on your diet along with exercise.
2. Give yourself a break when you're stressed.
3. Set performance-based goals.
4. Set small goals.
5. Seek professional help for weightlifting and form.

We would like to thank Megan for her time and if you would like to follow her on Instagram you can do so HERE

Megan's Instagram handle: @dawn_of_the_deadlift

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area forever.

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

And as always remember – Stay Motivated!

Drew Smith

This episode we focus on the second phase of training, the strength phase. During this phase the goal is to build upon the stabilization phase by controlling the movements more closely, adding more weight and building some muscle and strength.

The stabilization phase focused on developing balance and coordination. Here we are going to focus on adding weight to those movements but also taking away some of the balance elements. I would never recommend adding weight to a balance movement such as a bosu or exercise ball so for the strength phase I eliminate those elements.

For strength I focus on lots of free weight exercises with dumbbells and cable machines. Utilizing a variety of different machines that target individual muscle groups.

Also, I keep the reps pretty high here. Around 15-20 reps per set aiming for 3-4 sets. This means the weight will be lower but this will help build good movement patterns along with lowering the risk for injury.

This phase will last for 4-6 weeks always building on the week before by adding weight or changing the order of the exercises. This will add a challenge and help provoke some good results.

Exercise good for this phase include almost every machine at the gym and tons of free weights.

Legs: Back Squats, Goblet Squats, Plate Squats, Lunges, Leg Press, Hack Squat, Bulgarian Split Squats and more.

Arms. Bench Press, Tricep Press, Bicep Curls, Tricep Push Down, Seated Rows, High Pull, Lat Pull Downs and more.

This phase is basically a body building phase using higher reps and focusing on good form over muscle growth. Though muscle growth will happen the main goal is developing good patterns before jumping into the true hypertrophy phase.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

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

And as always remember – Stay Motivated!

Drew Smith

3 exercises:

1. Reverse Lunges X 20 reps
2. Planks X 30 second hold
3. Burpees X 10 Reps

Do each move and repeat for 10 minutes. Take rest breaks as needed.

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/

This will get you free access to the premium area for 1 year.

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

And as always remember – Stay Motivated!

Drew Smith

Today we're talking about Motivation and how to find yours. Motivation is so important because it drives results, people who are motivated get things done. We'll also talk about how you can get a free lifetime membership at the end of the podcast. 

Drew's motivation:

Progress and improvements. If I can see change, I want to do more!

Knowing that other people are watching. I am known as the fitness guy so that's my identity so I make sure I am living up to the expectations.  

Brittany's motivation: Knowing that other people are relying on her.

Tips for finding motivation to work out –

Drew's tips:

1. I try not to sit down.
2. When I'm sluggish I do a few reps before I jump into the workout.
3. Do something easy or something I really enjoy like. For me that's pushups and pullups.

Brittany's tips:

1. 2-3 small fitness goals.
2. Connect goals to other people.
3. Reward yourself after you've done your workout.

Here's the motivation quiz we took: https://www.mindtools.com/pages/article/newLDR_57.htm

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

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This will get you free access to the premium area for 1 year.

Email: drew@undertenfitness.com
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Drew Smith

EMOM (Every Minute on the Minute) 

Workout 1. Burpees - Every minute do 10 burpees as fast as you can. Rest for the remainder of the minute. Repeat for 9 minutes. 

Workout 2. Mountain Climbers - Every minute do 20 seconds of Mountain Climbers as fast as you can. Rest for the next 40 seconds. Repeat for the next 9 minutes. Find this workout on our Youtube channel here: Mountain Climbers Workout

Check out more 10 minute workouts videos HERE

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Drew Smith

First phase is using stabilization muscles and working on balance and coordination. Workouts will involve little to no weight and will utilize Uni Lateral exercises that force the body to balance.

The idea is to get all of the muscles working together and using smaller muscles, your stabilizers to develop a base to first support the next phases.

This is a good way to start because you're in a safer space when just doing body weight exercises. You can develop good movements before you start loading the movement and you can get great results as well. Body weight movement are used by many athletes who are performing at a very high level. You just need to challenge the body and that is as simple as doing movements you're not used to.

This phase can last 4-6 weeks and workouts or specific movements can be done daily. When I was training clients, I would recommend they work on the movements that were more challenging for them by doing a few reps throughout the day when they got a chance. A few reps can go a long way.  

Here is an example of some of the exercises that you might see in a stabilization phase: 

Lunges: Lunges with dumbbells, Lunges on a platform or step, Lunges on a balance pad, Bulgarian split squats. 

Arms: Single arm bicep curls, Single arm shoulder press, Single arm lateral raises. Dumbbell bench press on an exercise ball.

Balance: Single leg Dumbbell RDL 

Standing on a Bosu Ball, Walking Lunges, Side Lunges, Planks, Knee tucks using an exercise ball.

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Drew Smith

On the show we talk about some of the more vigorous activities and how many METS it takes to complete them. 

Take a look at the Compendium here: Compendium of Physical Activities

Check out our Under Ten Minute exercise videos HERE

Get a free membership to Under Ten Fitness and access all the workout videos by subscribing to the free Podcast or Youtube channel. Take a screen shot to prove your subscribed and email it to drew@undertenfitness.com

Email: drew@undertenfitness.com
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And as always remember – Stay Motivated!

Drew Smith

Alternating Lunges – 10 reps each side, 20 total

Pushups – 10 reps

Squats – 10 reps

Lying Leg Lifts – 10 reps

I set a 10-minute timer and ran through this circuit as many times as I could. Moving from one exercise to the next keeping a steady pace, I took breaks as needed and this workout was pretty challenging after the first couple runs through. I found myself taking short 3-5 second breaks as I needed them especially during the pushups.

Warm up before the workout:

Ankle Tilts

Spinal Flexion

Knee Circles

Lunges – Just a few

Arm circles

Hip Tilts

For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com

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Drew Smith

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/

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

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
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And as always remember – Stay Motivated!

Drew Smith

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
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Drew Smith

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
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And as always remember – Stay Motivated!

Drew Smith

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
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And as always remember – Stay Motivated!

Drew Smith

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

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Drew Smith

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.

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Drew Smith

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
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Drew Smith

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.

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.

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Drew Smith

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
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And as always remember – Stay Motivated!

Drew Smith

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.

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Drew Smith

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
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And as always remember – Stay Motivated!

Drew Smith

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.

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Drew Smith

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
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Drew Smith

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
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And as always remember – Stay Motivated!

Drew Smith

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
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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?

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
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And as always remember – Stay Motivated!

Drew Smith

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
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And as always remember – Stay Motivated!

Drew Smith

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
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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:

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
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And as always remember – Stay Motivated!

Drew Smith

Calisthenics in essence, is body weight training. These are movements that have the intention of exercise without added weight or equipment.

The word calisthenics comes from the ancient Greek words kalos, which means "beauty", and sthenos, meaning "strength". It is the art of using one's body weight and qualities of inertia as a means to develop one's physique.

When and how was the term Calisthenics popularized….

The word Calisthenics was coined in 1842 when "gymnastics suitable for girls" became a "thing". Calisthenics was widely practiced in girls boarding schools until the mid-1900's when sports and other exercises became mandated in schools.

Calisthenics took a backseat for a long time as weightlifting and sports became popular.  The idea of Calisthenics has never left, but the word seems to have made a comeback in the past few years.

History of Calisthenics in the USA….

• Industrial Revolution began around 1760
  • Transition from manual production to machines
  • Changing trends in the way people worked, lived and moved
  • More people became sedentary
  • Intentional fitness methods arose. Staying fit, healthy, and ready to serve in battle remained important
• Catherine Beecher developed the first calisthenics program in US schools in 1823. Specifically focusing on exercise programs for school aged girls.
  • At the same time, an influx of European immigrants coming to the USA brought their gymnastic and callisthenic culture to the Country.
  • 1824, German scholar Charles Beck opened the first gymnasiums in Massachusetts. It was open to the public and also hosted school gymnastics programs.
  • One notable club founder, Dudley Sargent, opened many gyms and even challenged the view that women were weak and prone to fainting by encourage freedom of dress and vigorous activity for girls and women.
• The rise of "modern" fitness that we think of today (weightlifting, weightloss, bodybuilding) began at the beginning of the 1900's. By the time the 1960's rolled in, plates, and bars were the most common in exercise routines.
• Even though body weight training declined in popularity, US programs such as the US Military and school physical education programs continued to base fitness tests off of body weight exercises such as push ups, pull ups, and running.
  • Army Physical Fitness Test: Run 2 miles in 13 minutes or less (6.5 minute miles), 75 push ups, 80 sit ups,
• Presidential Fitness test in school
  • 1953, New York Professor Dr. Hans Kraus warned that children were losing muscle tone because of the "affluent" lifestyle of 20th century children. He also showed that US children were less fit than their European counterparts.
  • President Eisenhower created the President's Council on Youth Fitness in 1956
  • President Kennedy's administration developed a physical fitness curriculum for schools.
  • 1964, Lyndon B. Johnson's administration created a national fitness survey, and in 1966 created the Presidential Fitness Challenge for schools. This included throwing a softball, a broad jump, a 50 yard dash, and a 600 meter walk.
  • People such as Arnold Schwarzenegger, Drew Brees, and Dominique Daws sit on the committee of the Presidential Fitness Challenge.
  • To qualify for the President's Challenge Fitness award today, students must fall into the 85th percentile in all five of the test's activities. For a 15-year-old girl, that means finishing 38 crunches in a minute, running an eight-minute mile, the shuttle run, two pull-ups, a 10-second shuttle run (short sprint) and reaching 8 inches past her feet in a V-Sit Reach.
  • The Physical Fitness Test graduated high school in 2003, when the Council, under George W. Bush, introduced the Adult Fitness Challenge. Bush's Council also added the Presidential Active Lifestyle Award (PALA), which recognized a regular fitness routine instead of a one-shot test.
  • Since Obama took office, First Lady Michelle Obama added another initiative to the President's Council on Fitness, Sports, and Nutrition. Her movement to end childhood obesity, Let's Move, does not affect the Physical Fitness Test, but it helps introduce healthy foods and more physical fitness into the nation's schools.
• Today, there is a rise in the popularity of "street sports" is on the rise in the form of Parkour, urban solo climbing, highwire walking, streetball, streethockey, and freerunning are all forms of calisthenic exercises.
• There has also been a rise in adult gymnastics and mobility. More and more adults are turning away from weights and rigid routines toward freedom of body movement, agility, and purposeful fitness.

Common exercises….

Lunges, Jumping Jacks, Bodyweight squats, squat jumps, sit-ups, push-ups, pull-ups, planks, hyperextensions,

Here are a few links to the history of fitness and a few hundred body weight exercises:

Over 200 Calisthenics Exercises

History of Fitness

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Drew recently got certified in their essentials course and he shares what he learned and how it is influencing his training.

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We also talk about the fitness industry and supplements, how fitness models work and some exercises you might have missed.

We are very excited to announce our 10 minute yoga series. We have put together some great, easy yoga videos for you to enjoy on Youtube. These videos are great for the beginner or as a warm up or even your workout for the day!

Check out the latest one here: https://www.youtube.com/watch?v=ofiO--FCQgo

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1. The Salisbury Steak Diet. People we told only to eat Salisbury steak to cure their sickness.
2. The Tongue Patch Diet. A doctor will sew a plastic patch to your tongue making it excruciatingly painful to eat solid foods.
3. Bicycle Face. Women were warned not to ride a bike because it would cause undesirable physical attributes such as a red puffy face and extended chin.
4. The Spinning Chair. A study took participants and spun them in various directions with the goal of curing brain injuries and mental illness.

Also on the show we discuss something called "Alien Yoga" and give a few fitness tips.

More at: http://www.undertenfitness.com/

Show Notes: 

Stages of Sleep

Stage 1 -  Non-Rapid Eye Movement 1

• The in-between (the upside down)
• This stage is linked to internalizing body movements during the day.

Stage 2 – Non-Rapid Eye Movement 2

• Onset of full sleep
• Disengaged from surroundings

Stage 3 – Non-rapid Eye Movement 3

• Deepest sleep
• Hormone release
• Human Growth hormone
• Blood rushes to muscles where Muscle restoration and development takes place
• Liver continues to detoxify your body and send vital nutrients to where they need to go
• Less adrenaline is pumping through your body
• Interesting fact: children with sleep apnea are usually shorter and smaller than other kids their age. Once their tonsils are removed and they can breathe normally while sleeping, their body finally starts getting the human growth hormones that they need and they grow at an incredible rate.

Stage 4 – Rapid Eye Movement

• Active brain
• Dream State
• REM has been shown to have restorative effects on the brain. Useless memories are deleted and important ones are imprinted into long term memory.

Hormone Release during sleep

• Human Growth Hormone is naturally produced by your own body. This hormone allows you to become stronger, faster, and better in the gym.
• The stress hormone Cortisol is suppressed. High levels of cortisol in your system leads to high blood pressure, coronary artery disease, diabetes and more.
• Prolactin is released. Prolactin is an anti-inflammatory and is important in joint recovery 

What Happens when you don't sleep well 

• Hunger hormones aren't well regulated, because you didn't sleep well. Meaning you are more likely to crave high calorie, maybe not so healthy food.  This could result in weight gain.
• Sleep deprivation decreases your levels of leptin, which is a hormone that makes you feel full. It also increases your level of ghrelin, which increases appetite.
  • This makes sense when you look at the way we evolved. During the day we were always out gathering, hunting and preparing food. At night we would always shut ourselves away from danger. Our bodies had to suppress hunger.

• Circadian rhythm controls the release of all hormones. If the circadian rhythm is off, your hormones go whack
• Without REM, the hippocampus of the brain does not function properly. Causing the Amygdala to have to work more. The amygdala is associated with rage, irritability and moodiness.
• When you don't sleep well, HGH doesn't get released in the numbers it should. Refer back to the children with sleep apnea
• Your metabolism slows way down. It basically goes into survival mode. Some researchers think that when you don't sleep, your stress hormones (cortisol) continue create a "fight-or-flight" response in your body. Because the cortisol is not being suppressed by sleep. And when you are in fight-or-flight response, your body saves as much as it can.  Thus the slowed metabolism.
• Long term bad sleep will significantly decrease your reflexes and quick thinking skills.

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This is a method of training I have heard a few times, first at the Colorado Springs Human Performance and Rehabilitation clinic and then again in a book called "The Talent Code" by Daniel Coyle. The basic concept is to slow a movement way down taking an entire minute to complete a single rep. During this rep you are to take notice of how you feel throughout the movement and take note of anything interesting you might find. You might notice your feel tight or weak at a certain part of the move and you can then put together a training program to address any problems to find.

The first step is to pick a movement to perform a 60 second rep and use a weight that is relatively easy for you to perform. Usually a weight that you can do 15 reps for multiple sets is a good starting point. If it feels too heavy during a super slow rep lower the weight and try again.

The second step is to perform your 60 second rep. Aiming for a full 30 seconds on each half of the movement. If you're doing a deadlift for example it would take you 30 seconds to stand up with the weight and another 30 seconds to lower the weight back down to the floor. The best way to track this is using your phone timer or looking at a clock. It is pretty hard to count seconds as you are doing this so some sort of timer will come in very handy.

Finally the last step is to concentrate on how you feel during the rep. What we have found is that certain parts of the movement are harder than others and sometimes we notice our body tends to do weird things like are knees might com inward during a squat or a rouge elbow might flare out during a bench press.

Finding and pinpointing these little things that happen can make a world of difference in improving once performance because you have specific weak points to work on.

Another great way to use this is in sport specific training and developing a good patter for lifting weights. Athletes use this in their training to help develop a perfect swing or skill specific to their sport. In the gym we use this to develop the perfect path of the bar so that every rep is done with precision and perfect performance.

Lastly the 60 second rep is great for building muscle and strength and you are working very hard to maintain balance throughout the movement and the time under tension your muscles are working is a very unique and challenging way to train.

We've talked to many experts in the field of health and fitness and have come away from those conversations with some great tips that are really easy and practical to add immediately into our training programs. Over the past year we have learned so many things and we would like to take this opportunity to comb back over some of those interviews and pull out some of the highlights that we will be putting to good use this year to achieve our goals.

Here are a few tips to get the most out of your training:

Obviously there are so any different aspects to training and to say that one is more important than the other would be a mistake so keep that in mind as you read these next tips.

1. Pick a goal – This is something that might take some time at first but once you know where you're going it will be so much easier to get there. If you don't know what your fitness goals are I suggest trying some different gyms, trainers and coaches to find something that you enjoy and that you will keep doing. There are so many different options that there is something for everyone from sport specific training to recreational sports to personal competitions that no matter what you should be able to find something. I talk to so many people who think that the only path is burpess and high intensity workouts that make you throw up but the truth is that playing basketball with friends or slowly lifting weights with a specific program would be so much more effective because you can get a great workout that doesn't feel like a workout and have fun too. The only program that works is the one that you will do and be constant with it so take some time and try some different things and find what's right for you.
2. Focus on efficiency – In this case I've broken it into 5 categories as follows:

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

We have talked about these before in previous posts and if you would like to see the full breakdown please find it HERE. However for this I will give you the basic breakdown. No pain means you move without and pain and if you do feel pain you should stop and asses the problem before you continue. Breathing should be something you consider before watch movement and not an afterthought. Move with precision, meaning only moving as much or as far as you need to perform your exercise. Your posture needs to be correct to perform each movement and finally relax and let go of unnecessary tightness in muscles that are not being utilized in the current move.

3. Use the Minimal Effective Load – We also did a very lengthy post about what this is and again we will give you the cliff notes but this basically means only do as much as you need to achieve the desired outcome and nothing more. In practice this will relate to overtraining and doing more than you need to. The body is amazing in how it responds to exercise and you don't need to do as much as you might think to achieve some great results. If you're always super so to the point you can't walk straight or you muscles hurt every time you move them then there is a good chance you're over training and would see better results if you throttled it back a little bit to give your body a chance to recover.

4. Slow things way down – Slowing down a movement will help you see the movement in separate chunks and that will allow you to see if you're weak at a specific part of the move so you can develop a training program to address those weaknesses. Say for instance while you're doing a really slow squat you notice your knees are caving inward you can add some in some supplementary exercises to address that issue. You can slow down every single exercise from squats to bench press to bicep curls. We've used this in our training and have found that starting out with 10 second reps and increasing that time to 30 second reps over time seems to work well.

5. Treat each exercise as a whole body Movement - The entire body's connected from your head to your toes and you should treat it as such. When doing any exercise take note of what your whole body is doing and see if your wasting performance in unnecessary areas. From example when you're doing a bench press, though this is mostly a chest exercise, every part of your body is involved. Your feet are planted firmly on the ground to balance you on the bench. Your core is engaged. Your back is firm on the bench and though your arms and chest will fatigue there are many other muscles involved and your whole body it ultimately connected so each piece is important.

6. Mobility and Performance Drills – This is similar to what is known as a traditional "warm up." In this case I'm talking about taking the time to prep your body for the workout of the day and do specific drills that will improve your performance. On leg day you should do ankle, knee and hip mobility drills to start the day. On squat day you should incorporate a whole body being sure to include some spinal flexion drills and arm circles. Also in between sets you can do some simple drills to keep things moving well and working properly. Taking 10 minutes before a workout and 30 seconds in between sets can make a huge difference in your recovery and overall soreness and performance.

These are just a few of the things we have learned to help you get the most our of your training and to get the most out of this information please listen to the show and get our full thoughts and some great tips to achieve your fitness goals this year!

http://www.undertenfitness.com/

Email: info@undertenfitness.com

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/

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
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And as always remember - Stay Motivated!

Drew Smith

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/

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.

2. 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.
3. 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.         

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. 

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

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.  

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.

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

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

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!  

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

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

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 3^rd 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

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

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…

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!

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