Under Ten Fitness | Health And Fitness | Diet & Exercise

Plateau what to do when you stop losing weight? It’s been 4 weeks and we have lost 5 pounds but the weight loss has stopped. This was expected and now we need to recalculate our Basal Metabolic Rate (BMR). To do this we use this online calculator: http://www.myfitnesspal.com/tools/bmr-calculator The numbers we need are: Current weight minus 5 pounds Height Age Sex Simply enter these numbers in the calculator and it will give you your daily calorie intake goal. Brittany is now at 1374 calories a day Drew is at 1787 a day   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Burst Cardio Rows Back and Legs Workout of the Week Warmup- Spinal Flexion Ankle Tilts Hip Tilts Over Head Squats   ERG Rowing Machine 10 minutes – Burst every 2 minutes row as fast as possible for 15 seconds.   Seated Rowing Machine – 3 Sets 8 Reps 100 lbs Lat Pull Down – 3 Sets 8 Reps 100 lbs Leg Press – 3 Sets 10 Reps 180 lbs   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

We talk about our current weight loss and gym schedule.

Ultimate Chest Day Workout of the Week 4-2-18 Bench Press – 5 sets 5 reps – 165 lbs. Wide grip Bench Press – 8 reps 5 sets – 165 lbs. Close grip Bench Press – 8 reps 3 sets – 95 lbs. Seated Bench Press with Machine – 30lbs. *note* This machine lets you press each arm independent of the other. I would do a static hold with one arm while pressing with the other. I would do a full rep and stop when I had the pressing arm about one inch higher than the holding arm. I would then move the holding arm into a bench press and stop the other for a static hold. I would alternate this until I was fully extended and take a rest break. You could also do this with a dumbbell bench press by lying on the bench with a dumbbell in each hand. Starting with the left arm you do a full rep and press up one inch and hold your left arm in a static position. Then do a rep with you right arm and finish an inch above your left arm and hold. You will continue to alternate with each arm until you are fully extended. This movement is great

Sprints and Cardio - Workout of the Week 3-26-18 Warm-up Spinal Flexion Ankle Tilts Hip Tilts Leg Kicks   Sprints 15 sets 1 Rep (100 foot sprint)   *Notes* Sprints and Running can be very challenging and hard on the body if you are not used to it. Ease into running when possible. I felt nice and sore after running and felt it in my legs and abs. Sprints are fun and a great way to get in my cardio. I will do this one again. Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Weight Loss Series – Diet Adjustments Its been 2 weeks since we started the weight loss series and we have covered the planning and implementation phase. Now it’s time to look at how progress is coming along and make some adjustments. It’s easy to say you will eat 1800 calories a day but it is much harder to put into practice and there are a few lessons to learn along the way such as: Planning: Did you prep your food and decide what you will eat so there are no surprise snacks? Hungry: Do you feel really hungry? Did you set your calorie limit to low? Special occasions and events: Are you able to make positive goal orientated decisions during an event? Find healthy activities to keep you active and moving to help burn some extra calories and not eat out of boredom. Tips Eat less for your first portion. Eat healthier foods so you can eat more. Stay busy to not eat out of boredom. Avoid eating out as much, find healthy items. Find ways to stay active. Stay positive. A good attitude goes a long way.

Shin Box and Turkish Get Ups Workout of the Week for 3-19-18 Warm up: Spinal Flexion Hip Tilts Ankle Tilts Knee Circles Lying Spinal Twists Bridges Shin Box – 3 sets 3 reps each side 60 lbs. Check out video HERE. *Note* Used 2 Kettle Bells, 1 in each arm in the racked position. A 40 & 20 Lbs Bell. Turkish Get Ups – 5 sets 1 rep each side. 40 lbs. Check out video HERE.    Single Arm Bent Over Row (On Bench) – 3 sets 8 reps 60 lbs. Lat Pull Down – 3 sets 120 lbs. *Note* With Lat Pull down every machine is different and you will have to adjust the weight accordingly. I have been to many different gyms and in some cases I can pull a ton of weight on the lat machine and others are very hard. I believe this has to do with the pulley mechanism and friction. Goblet Squat – 3 sets 5 reps – I added these in between Bent Over Rows. I enjoyed this workout and will do it again. I may add some seated rows next time. Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: underten

Weight Loss Series – Implementation We have a plan of how many calories we are going to eat and how we are going to track those calories and now it is time to put that plan to work. For the next week we will be focusing on adding everything we eat to our calorie trackers which should lead to a calorie deficit and ultimately weight loss. Weekly Goals: Hit the gym 3 times a week. Work on 9 minutes a day on mobility or movement. Add food to the logger. Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Cardio Kettle Bell and Bulgarian Squat Workout of the Week for 3-12-18 Warmup: Ankle Tilts Knee Circles Arm Circles Spinal Flexion   Workout done as a circuit – Run through each exercise taking short 5-10 second rests as needed. Move through each movement in a single flow transitioning from one to the next without stopping. First exercise is a Kettle Bell Squat followed by an Over Head Press. Do each side 5 times for a total of 10 reps. Once done with the first phase continue to Alternating Bulgarian Split Squats.     Kettle Bell Rack. Squat with Kettle Bell in the *racked position. Coming up from the squat prepare for an overhead press with the racked Kettle Bell. Over Head Press Kettle Bell Place Kettle Bell on ground. 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 circui

Weight Loss Series Episode 1 – Planning No matter how it happens weight gain impacts a lot of us. How do we stop the gain and start losing weight? Over the next few months we will be doing a weight loss series where we will check in to discuss what are goals are and how we plan to achieve those goals. This is the first show in the series and we will start by making a plan. Most successful weight loss stories start with a plan. Here is our plan so far: Pick a start date to begin new habits. Track eating with My Fitness Pal and Lose It apps. Eat healthy foods consisting of vegetables. Develop fitness and exercise plan. BMR (Basal Metabolic Rate) Calculator discussed on show: http://www.myfitnesspal.com/tools/bmr-calculator This process will take a few months and new habits will be incorporated slowly and deliberately as to not overwhelm or create unrealistic expectations. Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – St

Back Biceps and Triceps Workout of the week 3-5-18 Bent over rows 3 sets 10 reps @ 95 lbs. (slow reps) Super Set: Tricep Push Downs with rope on cable machine – 3 sets 10 reps 70-90 lbs. Standing Single Arm Rows at Cable Machine – 3 sets 5-6 reps 100 lbs. Finisher: Pull-ups – 5 sets 1 rep 10 second rep. (5seconds up, 5 seconds down)   *notes* This was a nice workout that got my biceps and triceps fired up! Felt a little soreness the next day. Would add in some core work next time and maybe some seated row to target the rhomboids. Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Workout of the Week for 2-26-18 Target muscles are the arms and legs and chest.   Bench Press – 3 sets 10 reps (135 lbs) Leg Press – 3 sets 40 reps (180lbs) *Note* had to take a few seconds rest when legs were on fire.   Superset: BD Bench – 3 sets 10 reps (40lbs) Bicep Curls – 3 sets 10 reps (20lbs)   Finisher: Skull Crushers – 2 sets 10 reps (20lbs)   Notes – 20 minute workout. Felt nice and fatigued after the workout. Nice soreness the next day.   I liked this workout and will do it again without changing much. I might switch out the finishing Skull Crushers for Tricep Pushdowns. Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness   And as always remember – Stay Motivated!   Drew Smith

Workout of the week 2-19-18 Back – Legs – Light Cardio Circuit workout: Station 1: Pullups Station 2: Goblet Squats Station 3: Pushups Station 4: Alternating Lunges I ran through the Circuit many times for a total of 20 minutes. I took breaks in between the circuits from 60-120 seconds.   *notes* Equipment List: Pullup Bar, Resistance Band, Kettle Bell (some type of weight) Short for time I did this workout at home in 20 minutes. Nice easy workout that increased my heart rate. Fun, quick and easy. I will continue to share my workouts so we can become gym buddies! Share your workouts with me or get in touch:   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Workout of the Week 2-12-18 Chest, Abs and Arms Warm up: Spinal Flexion Kettle Bell Swings Figure 8 Arm Circles (Focus on movement in the shoulder) Scapular Push Ups Bench Press – 5 Sets X 5 reps Super Set – 3 sets Hanging leg lifts 5 reps Bicep Curls – 25 lbs dumbbell 8 reps Tricep press – 4 lbs 8 reps 60 second rest in between Finisher Push ups AMRAP 3 sets 20 reps first set 15 reps second 12 reps 3rd set 15-30 seconds rest in between sets   *Notes* I felt pretty fatigued right after, Shaky arms for a few hours. I will continue to share my workouts so we can become gym buddies! Share your workouts with me or get in touch:   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith              

Squats and Pull-ups Workout of the Week 2-5-18 Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout? I am sharing these workouts so we can become gym buddies and talk about what works, what we like and how to get better workouts in and out of the gym. Warmup - Ankle Tilts, Spinal Flexion & Kettle Bell Swings. KB Swings at 40 lbs for 3 Swings on each side rest for a few seconds and repeat. 4 sets Squats 6 sets 5 reps 225 lbs Warmed up with bar x 1 set 135lbs x 1 set 185 x 1 set 205x 1 set   In between sets corrective exercises and spinal Flexion assessments. Ankle tilts between a few sets after I felt tight.   Pull-ups AMRAP (As Many Reps As Possible) 6 sets 3 reps x 3 sets 2 reps x 3 sets   *notes* I felt pretty fatigued after the squats so pull-ups felt pretty hard but each rep was a full hang and done at 1-2 seconds up and down, slow and contro

Workout of the Week 1-29-18 Superset: Deadlift 10 sets 5 reps – 185Lbs Bent Over Row 10 sets 5 reps – 135Lbs (mixture of Bent Over Rows and Pendlay Rows)   *Notes* Warmed up with: Body Weight Squats Spinal Flexion Lying Spinal Twists Over Head Squats 25lb Kettle Bell Swings   My days are getting busy so I have been keeping my workouts around 30 minutes this one took me 25 minutes total including warmup and about 15 minutes for the deadlift and row portion. I also did a mixture     Before a lot of my workouts I like to do Kettle Bell Swings. They are great at getting my body aligned and prepping me for lifting especially on Deadlift and Squat days. Kettle Bells get my heart rate up quickly and utilize my entire body for the movement.   I will continue to share my workouts so we can become gym buddies! Share your workouts with me or get in touch:   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout? Workout of the Week 1-22-18 Bench press – Standard Bench Press 8 sets by 5-7 reps Wide Grip Bench Press – 5 sets 3 reps *Note* The first rep on the wide grip bench press I took a full 16 seconds to complete the rep. 8 seconds down and 8 seconds up. Followed by 2-3 regular reps at a second or two. Super Set – The next two exercises were done back to back with no rest between: Dumbbell Bench Press on Exercise Ball also called a Swiss ball 4 sets 8 reps 40 lbs Bicep Curls 4 sets 8 reps 25 lbs   I will continue to share my workouts so we can become gym buddies and you can hopefully get some inspiration if you need some and know what other people are doing in the gym. Share your workouts with me or get in touch!   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Inst

How to stay consistent with fitness. The New Year brings a fresh start and a good feeling that you can achieve your new goals and get ripped or at least lose some weight and get in shape. This good feeling is great but how do you turn that feeling into reality and achieve those lofty goals you set for yourself? The key to fitness, no matter the goal, is to stay consistent. The dirty secret to every successful athlete, fitness model, body builder and your super fit neighbor is consistency. Doing the exercise day in and day out with the results to follow. This is actually very easy but the end goal might seem to lofty or unattainable and the truth is it might take years for you to reach your goals and this can be very discouraging. Rather than set your sights on the end goal focus on what you can do right now in this moment that will lead you to that goal. Here are some ideas and exercises that you can think about and use if your goals include: weight loss, better mobility, reducing pain, feeling better, more e

What Calisthenics is…   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 tre

The pelvic floor is targeted in this episode to help understand what it is and how exercising it can help improve a variety of problems from back pain to Erectile Dysfunction!  Find us on Social Media: Facebook Instagram Twitter Online at:  http://www.undertenfitness.com/