Under Ten Fitness | Health And Fitness | Diet & Exercise

ZHealth is a brain based training system that targets and fixes dysfunctional movement. Using a variety of mobility drills Zhealth is unlike any other fitness certification and training system out there. Drew recently got certified in their essentials course and he shares what he learned and how it is influencing his training. Online at: http://www.undertenfitness.com/ Social media:  Facebook Instagram Twitter

Attainable Fitness is a term we have been using lately. We use it to describe what types of things you might be looking for from your fitness if you're not a fitness model or work in the fitness industry. 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   More fun and fitness at: http://www.undertenfitness.com/      

Doctors have given some odd advice over the years… Take these for example: The Salisbury Steak Diet. People we told only to eat Salisbury steak to cure their sickness. The Tongue Patch Diet. A doctor will sew a plastic patch to your tongue making it excruciatingly painful to eat solid foods. 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. 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/

Sleep is our favorite thing to do and we discuss what happens when you sleep and why you should do it! Also why it is important for athletes and gym goers to sleep plenty.    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 rat

Kerstin got sick and tired of being sick and tired and decided to do something about it! She joined a Boot Camp program and immediately fell in love with the results and continued to watch the pounds a fall off and the inches float away. She talks about her journey and tells us everything! 

Topic: How pain or tightness can lead to poor performance.    For this episode we want to talk about how the body is a complete and connected chain. We will describe how pain, tightness, dysfunction and any other problem can throw off the entire system.    Here are a few questions and areas I would like to cover:    1. What is pain? What types of pain are there?    1a. Why does my neck hurt after I sleep in an awkward position or sit for a long period of time? Basically what is causing my body to send signals to my brain that says it hurts when I move like this even though I might not have had any impact or contact with a specific body part?    2. Does pain in a specific area mean that is where the problem is?    3. We talk about tightness a lot, but as you've told us, when a person is under anesthesia they have extraordinary flexibility. What is tightness and how do we become more flexible?    4. About how many muscles are in the body? I ask this because with all of these muscles, lots of them working togeth

We talk about how doing a super slow 60 second rep can boost strength and performance.    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

Building a home gym is really easy and cheap! We discuss some of our favorite pieces of home equipment including a Kettle Bell, Pull-Up Bar, Resistance Band and Sand Bag. All together our home gym cost less than $100 and can give us a great workout in minutes. 

The key to getting the most out of your training is to have a plan and execute that plan consistently. 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. 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, trai

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

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

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

Minimum Effective Load – This is the point where you will get the most benefit from your training without over training or under training. This is a term that describes at which point you are getting the maximum performance and results from your training. I like to describe this as the “sweet spot” right in between not training enough and training too hard. You can think of it as a bell curve (pictured below). At the bottom of the curve is where you would have found me a few years ago when I wasn’t working out at all. There is no effort or activity and the results are non-existent. Going up a little on the curve you’ll see that the activity goes up and so do the results, but there is still room for improvement. At the peak of the curve is the “sweet spot” I spoke about! This is where you are putting in the perfect amount of effort and load to achieve the maximum return in results. If you can achieve this balance you are in a good spot and you are most likely a trained athlete, have a really good trainer or yo

Superfood is a term we hear and see often, but what is a superfood and where does the term come from? I sought out to answer this question after seeing this term used over and over again to describe things that I would call food… Not “Superfood,” just food. Foods like Blueberries, Almonds, Brussel Sprouts, Apples, Avocado’s and Pumpkin. All of these foods I ate growing up and we called them things like; nuts, fruits and vegetables. While it’s not as glamorous as “Superfood,” these foods I ate as a kid had the same health benefits. So back to the question what is a “Superfood?” I tried to find out exactly when the term Superfood was first used and found conflicting results, some of the online resources stated that the term might have been used as early as the 1800’s but after a few minutes of looking (20 to be precise) I gave up and decided it wasn’t necessarily important to know when the term was first used but more importantly how it is being used today. The term “Superfood” is used to describe a nutrient-ri

Today we talk about a few events and non-profit organizations that are helping people live a healthier happier life fueled by fitness. Yoga is used by many people as a way to lose weight, get strong and achieve flexibility but there is an organization out there that has realized how powerful yoga is in helping people reduce stress and deal with traumatic and difficult situations. We talk with two Veterans who have used yoga when dealing with the stress and hardships a military lifestyle brings. Imagine being able to use yoga to deal with PTSD and learn how to deal with the symptoms of PTSD in a way that puts the veteran in a position to focus their energy on being mindful and not to mention yoga is a great way to build strength!      Veterans Yoga Project offers free yoga to veterans in an effort to help them deal with the unique stress they are enduring. Veterans Yoga Project is an educational and advocacy organization dedicated to improving the health and well-being of military veterans. Working in partners

Here we are in mid-October and I’m thinking about Halloween, it’s on a Monday this year, which means bars and clubs downtown will have all weekend to celebrate scantily clad women who are claiming to be a “kitten” while wearing a bra and mini skirt, I’ve owned a few cats and they don’t wear bra’s but who am I to judge a cats clothing choices. Also we can’t forget the shirtless men who dress up as a cop, I’ve never run into a cop wearing an open faced vest with his rock hard abs and tight booty shorts however if that’s what our law officers really had to wear I imagine I would get in trouble a lot more often… I bring up Halloween because from here on out its holiday after holiday, family gatherings and office parties. All this leads up to the biggest day of the year for personal trainers, gyms, supplement companies and those involved in the fitness industry, New Year’s Eve! Well, New Year’s Eve isn’t the actual day that the fitness industry is looking forward to but what it brings, new year’s resolutions. Alon

This is a new training and exercise system that uses cooling, compression and interval training to maximize the users efforts. This is a low impact and relatively low intensity way for people to get the same great benefits of a high intensity workout. The system works by compressing and cooling the body at the same time. When compressing the muscle the Vasper System traps the lactic acid in the muscle causing an instant muscle burn much more quickly than traditional training and exercise. This starts an anabolic hormonal response in the body to produce growth hormones, testosterone, DHEA and endorphin’s. The user gets these positive results without the negative effects of the wear and tear that a high intensity workout puts the body through which allows the user to rest and recovery. We have an interview with one of the reps for the company Chloe. https://youtu.be/ECRdsbWFtUE  Here are a few more tips on getting the most out of your training. Plan what you’re going to do – You don’t have to overdo this but ha

Jon Anderson is a shoe expert and tells us how shoes can affect us and what we need to consider when purchasing shoes. Also, some of our favorite exercises.    Follow Jon and get more info at his website: RedLegRunners.com

There are many supplements available on the market and it can be overwhelming and confusing when it comes to figuring out which one you should take. We wouldn’t recommend any specific supplement without talking to you first, but on the show today we learn about two common supplements, Protandim and Shakeology. Both of these supplements contain natural ingredients and are used by the guests on the show. We will hear their stories and learn a little bit more about what supplements are available. Also we talk to a massage therapist who helps us understand how beneficial massages can be and what the impact is for our fitness goals.  

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