Under Ten Fitness Talk Show: Recent Episodes
info@undertenfitness.com (Drew Smith)
Health and fitness that matters to you. Breaking down specific topics and discussing workout programs. Hear interviews with doctors, dietitians, athletes, trainers, coaches and more. Finding real workouts and information without the gimmicks.
Find the show online and on social media:
Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Working out at home and getting results
2 things you will need:
- space
- 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
Commit to 10 minutes of exercise per day for 7 days.
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
Cardio Strength HIIT Which is Best?
These are 3 of the most common training styles but which is best? Let’s start by defining each.
- Cardio – Increasing heart rate while causing the heart to work. A sustained effort that an individual can maintain for up to 30 minutes.
- Strength – Adding a load to a movement and moving that load for a number of repetitions.
- 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
The short and dirty is the Whole 30 Diet is an elimination diet. That means you cut out or eliminate certain foods.
In this case those foods include:
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Sugar
-
Dairy
-
Wheat
-
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!
Following these simple but effective steps I learned to eat less and lose weight. 11 pounds in 3 weeks to be exact. Here are the tips:
-
Eat a little and wait.
-
Feel hungry for a few minutes before eating.
-
Give myself permission to eat more if I need to.
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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
Rest breaks account for more than half the time a typical person spends at the gym. Is there a better way? Can you get results faster?
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
In order of importance
-
Diet
-
Mobility
-
Strength
-
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
Tips to setting better goals:
1.) Go to a fitness group class 2.) Try a new exercise (for me box jumps) 3.) Weight loss goal closer to your actual weight shoot for 5 lbs less even if you want to lose more. 4.) Try to add more weight or reps 5.) Aim to do an extra 5 minutes of cardio 6.) Eat 6 servings of veggies or don’t drink soda Goals are good but don't get to crazy. Be simple and realistic. Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Tips discussed in the podcast:
- Set small achievable goals
- Start slow
- Focus on mobility
- Be positive
- Make it easy
- Get it done
- Stay hungry
- Join a fitness group online
- Try a new program
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Down over 6 pounds in 3 weeks. I tell you how in this episode.
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
No matter what your goals are having a plan is imperative for success. Today we talk about a few tips on how to stay on track even when everything seems to be against you.
two main points:
-
Know that problems will happen.
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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
It's been 2 full weeks of my 6 week program. This week I will start reducing my sugar intake.
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
Some interesting news stories.
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
It's week 2 of my fitness Program. I am a head of schedule and have lost twice as much weight as I planned. Stick to the plan! Listen to hear how I did it and how you can too.
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
Pushups for strength and power workout –
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
Here we talk about my 6 week program and how it works.
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
Results can come in many different ways and how long does it take?
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
An object in motion stays in motion but an object in rest also stays in rest. Don't be a resting object.
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
HMO's are found in breast milk and are thought to have probiotic benefits. The new age will bring Virtual reality fitness!
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
We live in a day and age where you can buy anything. Today we talk about the surgery people can get called Abdominal Etching.
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
3 movements done back to back for as many rounds as possible.
- Alternating Side Planks
- Sumo Squats
- 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
The FDA announced it will be making some changes to help regulate supplements. It will be the biggest change in the last 25 years.
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
2 movements done back to back for as many reps as possible.(AMRAP)
- Pull-ups
- 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
Fitness news and tips to go along with the stories.
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 simple workout can be used for any exercise. Pick an exercise and do 10 sets for 10 reps each.
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
It's a loaded question that has more than one answer. It really depends on your goals and how much time you have.
Here’s my check list I go through
- How do I feel? Am I sore? When was my last workout? What was my last workout?
- What are my goals? Where am I going to workout? Gym or at Home?
- When was my last rest day?
- 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
Easy workout of the week consisting of three movements:
- Sprints
- Pushups
- 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
This is a very simple workout consisting of 2 variations of the burpee:
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.
- Wall Burpees (like a regular burpee but add another kick to a wall)
- 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 is a wife, mother and fitness enthusiast. She joins the show to give us a few fitness tips and tricks she learned along the way to her health and fitness goals.
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:
- Find time to work on your diet along with exercise.
- Give yourself a break when you’re stressed.
- Set performance-based goals.
- Set small goals.
- 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 is the second phase in our series. We already talked about the first phase, Stabilization. You can here that episode HERE. URL: http://undertenfitness.libsyn.com/website/phases-of-training-stabilization
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
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Drew Smith
Reverse Lunges Planks Burpees
3 exercises:
- Reverse Lunges X 20 reps
- Planks X 30 second hold
- 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
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And as always remember – Stay Motivated!
Drew Smith
Motivation Equals Results – How to Find Yours.
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:
- I try not to sit down.
- When I’m sluggish I do a few reps before I jump into the workout.
- Do something easy or something I really enjoy like. For me that’s pushups and pullups.
Brittany’s tips:
- 2-3 small fitness goals.
- Connect goals to other people.
- 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
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
2 Workouts of the Week!
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
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
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And as always remember – Stay Motivated!
Drew Smith
Trainers like to use different phases when developing a workout program each building on the one before.
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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Find 10 minute workouts HERE
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
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And as always remember – Stay Motivated!
Drew Smith
The Compendium of Physical Activities is a resource that catalogs daily activities from cleaning the house to running a marathon and gives you an idea of how much energy it takes to complete each activity.
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
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Workout of the week – 10-minute circuit.
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
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
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And as always remember – Stay Motivated!
Drew Smith
How does weight loss work and where does the lost weight go? We talk about how weight actually leaves the body.
Breathing is a Skill - How to breath properly.
Pat Marques is a 20 Army Veteran and a life time fitness expert. He currently works as a exercise therapist and neurological performance guru at the Human Performance and Rehabilitation Center.
We talk about breathing, how it works and why it's so important.
- The physiology of breathing.
- 5 Breathing Concepts.
- Breathing's impact on the gut.
Get in touch with Pat here: http://www.cshpr.com/
Find them on Facebook: https://www.facebook.com/CSHPR/
Vertical Diet is a performance-based diet utilizing micronutrients and easily digestible foods.
Learn more about the diet here: https://stanefferding.com/products/vertical-diet-peak-performance-detailed-program-notes
Thank you to Amanda for joining us! Follow her on Instagram and Youtube:
Instagram: https://www.instagram.com/amandachungfat/?hl=en
Youtube: https://www.youtube.com/channel/UCAh5r1MT9uP6-P_scPstKgA
Swing Spin Squat – Workout of the Week
Warm up -
Spinal Flexion
Ankle Tilts
Arm Circles
Over Head Squats
Hip Tilts
A few Burpees
3 Exercises –
Kettle Bell Swings – 30 lb warmup 5 swings alternating grip
50 lb working sets – 3 sets 10 reps each side
Spin – Ride the recumbent bike for 10 minutes doing *burst cardio
Squat – Back Squat with Barbell – 3 sets 10 reps
Challenging workout that got me fired up. Nice and sore the next couple days.
- Burst cardio refers to going as fast as I can for 25 seconds and then taking it east for the next 45 seconds. I am bursting for a short period of time.
I will definitely do this one again!!
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Push Pull Power Cleans – Workout of the Week
Warm up
Spinal Flexion
Ankle Tilts
Arm Circles
Over Head Squats
Hip Tilts
Super Set 3 Exercises –
DB Bench
Bent Over Row
DB Power Clean
This DB Power Clean is a made-up exercise and I posted a video of it on YouTube and Facebook.
Simple workout that hit the major muscles I was aiming for in the Chest, Arms and Legs. Bonus cardio with the Power Cleans.
I will definitely do this one again!!
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
9 Minute HIIT – Squat Jumps and Pull-ups
This 9-minute workout consists of 9 rounds starting with Squat Jumps followed by Pull-ups with a rest break in between.
Squat Jumps 15 seconds AMRAP
Pull-ups 15 seconds AMRAP
Rest 30 seconds.
For this workout you will need a timer or stop watch. You start by doing as many squat jumps and do as many as you can in 15 seconds. Then you immediately start doing pull-ups and again do as many as you can in 15 seconds. Then you rest for 30 seconds and start again with the squat jumps. You then follow this circuit for a total of 9 round equaling 9 minutes.
I liked the simplicity of this workout and how it both fatigued my muscles and got my heart rate up. It was also nice that it was only 9 minutes. About half way through I felt fatigued and had to refocus my energy. The 9 minutes was tough and I felt very accomplished after this one.
Great easy workout that I will do again!
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Plateau what to do when you stop losing weight?
It’s been 4 weeks and we have lost 5 pounds but the weight loss has stopped.
This was expected and now we need to recalculate our Basal Metabolic Rate (BMR).
To do this we use this online calculator:
http://www.myfitnesspal.com/tools/bmr-calculator
The numbers we need are:
- Current weight minus 5 pounds
- Height
- Age
- Sex
Simply enter these numbers in the calculator and it will give you your daily calorie intake goal.
Brittany is now at 1374 calories a day
Drew is at 1787 a day
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Burst Cardio Rows Back and Legs Workout of the Week
Warmup-
Spinal Flexion
Ankle Tilts
Hip Tilts
Over Head Squats
ERG Rowing Machine 10 minutes – Burst every 2 minutes row as fast as possible for 15 seconds.
Seated Rowing Machine – 3 Sets 8 Reps 100 lbs
Lat Pull Down – 3 Sets 8 Reps 100 lbs
Leg Press – 3 Sets 10 Reps 180 lbs
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Ultimate Chest Day Workout of the Week 4-2-18
Bench Press – 5 sets 5 reps – 165 lbs.
Wide grip Bench Press – 8 reps 5 sets – 165 lbs.
Close grip Bench Press – 8 reps 3 sets – 95 lbs.
Seated Bench Press with Machine – 30lbs.
note This machine lets you press each arm independent of the other. I would do a static hold with one arm while pressing with the other. I would do a full rep and stop when I had the pressing arm about one inch higher than the holding arm. I would then move the holding arm into a bench press and stop the other for a static hold. I would alternate this until I was fully extended and take a rest break.
You could also do this with a dumbbell bench press by lying on the bench with a dumbbell in each hand. Starting with the left arm you do a full rep and press up one inch and hold your left arm in a static position. Then do a rep with you right arm and finish an inch above your left arm and hold. You will continue to alternate with each arm until you are fully extended.
This movement is great for muscle building and time under tension. As you continuing to press with one arm you never get the slightest break as you’re always under load. It will start to burn pretty quick so I would suggest using a little less weight than you’re used to.
Hanging leg lifts – 5 sets 5 reps.
Pull ups - 5 sets 2-3reps.
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
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And as always remember – Stay Motivated!
Drew Smith
Sprints and Cardio - Workout of the Week 3-26-18
Warm-up
Spinal Flexion
Ankle Tilts
Hip Tilts
Leg Kicks
Sprints 15 sets 1 Rep (100 foot sprint)
Notes
Sprints and Running can be very challenging and hard on the body if you are not used to it. Ease into running when possible.
I felt nice and sore after running and felt it in my legs and abs.
Sprints are fun and a great way to get in my cardio. I will do this one again.
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Weight Loss Series – Diet Adjustments
Its been 2 weeks since we started the weight loss series and we have covered the planning and implementation phase. Now it’s time to look at how progress is coming along and make some adjustments.
It’s easy to say you will eat 1800 calories a day but it is much harder to put into practice and there are a few lessons to learn along the way such as:
Planning: Did you prep your food and decide what you will eat so there are no surprise snacks?
Hungry: Do you feel really hungry? Did you set your calorie limit to low?
Special occasions and events: Are you able to make positive goal orientated decisions during an event?
Find healthy activities to keep you active and moving to help burn some extra calories and not eat out of boredom.
Tips
- 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: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Weight Loss Series – Implementation
We have a plan of how many calories we are going to eat and how we are going to track those calories and now it is time to put that plan to work.
For the next week we will be focusing on adding everything we eat to our calorie trackers which should lead to a calorie deficit and ultimately weight loss.
Weekly Goals:
- Hit the gym 3 times a week.
- Work on 9 minutes a day on mobility or movement.
- Add food to the logger.
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Cardio Kettle Bell and Bulgarian Squat Workout of the Week for 3-12-18
Warmup:
Ankle Tilts
Knee Circles
Arm Circles
Spinal Flexion
Workout done as a circuit – Run through each exercise taking short 5-10 second rests as needed.
Move through each movement in a single flow transitioning from one to the next without stopping.
First exercise is a Kettle Bell Squat followed by an Over Head Press. Do each side 5 times for a total of 10 reps. Once done with the first phase continue to Alternating Bulgarian Split Squats.
- 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 circuit when you feel ready.
Notes - After the first round I added a Forward Lunge to the first part of the circuit. I put it in between steps 4 & 5, after the Over Head Press I returned the Kettle Bell to the racked position and did a Forward Lunge stepping forward with the same side I had the Kettle Bell racked.
*Racked refers to the Kettle Bell being held in your arm see video here.
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Weight Loss Series Episode 1 – Planning
No matter how it happens weight gain impacts a lot of us. How do we stop the gain and start losing weight? Over the next few months we will be doing a weight loss series where we will check in to discuss what are goals are and how we plan to achieve those goals. This is the first show in the series and we will start by making a plan. Most successful weight loss stories start with a plan.
Here is our plan so far:
- 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 – Stay Motivated!
Drew Smith
Back Biceps and Triceps Workout of the week 3-5-18
Bent over rows 3 sets 10 reps @ 95 lbs. (slow reps)
Super Set:
Tricep Push Downs with rope on cable machine – 3 sets 10 reps 70-90 lbs.
Standing Single Arm Rows at Cable Machine – 3 sets 5-6 reps 100 lbs.
Finisher:
Pull-ups – 5 sets 1 rep 10 second rep. (5seconds up, 5 seconds down)
notes This was a nice workout that got my biceps and triceps fired up! Felt a little soreness the next day. Would add in some core work next time and maybe some seated row to target the rhomboids.
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Workout of the Week for 2-26-18 Target muscles are the arms and legs and chest.
Bench Press – 3 sets 10 reps (135 lbs)
Leg Press – 3 sets 40 reps (180lbs) Note had to take a few seconds rest when legs were on fire.
Superset:
BD Bench – 3 sets 10 reps (40lbs)
Bicep Curls – 3 sets 10 reps (20lbs)
Finisher:
Skull Crushers – 2 sets 10 reps (20lbs)
Notes – 20 minute workout. Felt nice and fatigued after the workout. Nice soreness the next day.
I liked this workout and will do it again without changing much. I might switch out the finishing Skull Crushers for Tricep Pushdowns.
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Workout of the week 2-19-18
Back – Legs – Light Cardio
Circuit workout:
Station 1: Pullups
Station 2: Goblet Squats
Station 3: Pushups
Station 4: Alternating Lunges
I ran through the Circuit many times for a total of 20 minutes. I took breaks in between the circuits from 60-120 seconds.
notes
Equipment List: Pullup Bar, Resistance Band, Kettle Bell (some type of weight)
Short for time I did this workout at home in 20 minutes.
Nice easy workout that increased my heart rate. Fun, quick and easy.
I will continue to share my workouts so we can become gym buddies!
Share your workouts with me or get in touch:
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Workout of the Week 2-12-18
Chest, Abs and Arms
Warm up:
Spinal Flexion
Kettle Bell Swings
Figure 8 Arm Circles (Focus on movement in the shoulder)
Scapular Push Ups
Bench Press – 5 Sets X 5 reps
Super Set – 3 sets
Hanging leg lifts 5 reps
Bicep Curls – 25 lbs dumbbell 8 reps
Tricep press – 4 lbs 8 reps
60 second rest in between
Finisher
Push ups AMRAP 3 sets
20 reps first set
15 reps second
12 reps 3rd set
15-30 seconds rest in between sets
Notes
I felt pretty fatigued right after, Shaky arms for a few hours.
I will continue to share my workouts so we can become gym buddies!
Share your workouts with me or get in touch:
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Squats and Pull-ups Workout of the Week 2-5-18
Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout?
I am sharing these workouts so we can become gym buddies and talk about what works, what we like and how to get better workouts in and out of the gym.
Warmup - Ankle Tilts, Spinal Flexion & Kettle Bell Swings. KB Swings at 40 lbs for 3 Swings on each side rest for a few seconds and repeat. 4 sets
Squats 6 sets 5 reps 225 lbs
Warmed up with bar x 1 set
135lbs x 1 set
185 x 1 set
205x 1 set
In between sets corrective exercises and spinal Flexion assessments. Ankle tilts between a few sets after I felt tight.
Pull-ups AMRAP (As Many Reps As Possible) 6 sets
3 reps x 3 sets
2 reps x 3 sets
notes I felt pretty fatigued after the squats so pull-ups felt pretty hard but each rep was a full hang and done at 1-2 seconds up and down, slow and controlled.
Rest breaks in between squats were at least 1 minute and up to 90 seconds. Reps felt heavy but relatively easy. Up the weight next time.
Self-care after workout later in the day. As I was already feeling tight and had jello legs after the workout I did some shine boxes and pigeon pose yoga to help my hips. I tend to get tight hips after squats so to help I do yoga poses and corrective exercises.
The following morning I had some soreness but felt mobile and good. I will continue to do some yoga and corrective exercises.
That’s it for the workout of the week: you can find the exact workout in the show notes simply click on the show in iTunes or Stitcher and you will see the show notes.
If you like the show please subscribe and get the workout of the week every Monday and please feel free to send me your workout of the week to Drew@undertenfitness.com
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Workout of the Week 1-29-18
Superset:
Deadlift 10 sets 5 reps – 185Lbs
Bent Over Row 10 sets 5 reps – 135Lbs (mixture of Bent Over Rows and Pendlay Rows)
Notes
Warmed up with:
Body Weight Squats
Spinal Flexion
Lying Spinal Twists
Over Head Squats
25lb Kettle Bell Swings
My days are getting busy so I have been keeping my workouts around 30 minutes this one took me 25 minutes total including warmup and about 15 minutes for the deadlift and row portion. I also did a mixture
Before a lot of my workouts I like to do Kettle Bell Swings. They are great at getting my body aligned and prepping me for lifting especially on Deadlift and Squat days. Kettle Bells get my heart rate up quickly and utilize my entire body for the movement.
I will continue to share my workouts so we can become gym buddies!
Share your workouts with me or get in touch:
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout?
Workout of the Week 1-22-18
Bench press – Standard Bench Press 8 sets by 5-7 reps
Wide Grip Bench Press – 5 sets 3 reps
Note The first rep on the wide grip bench press I took a full 16 seconds to complete the rep. 8 seconds down and 8 seconds up. Followed by 2-3 regular reps at a second or two.
Super Set – The next two exercises were done back to back with no rest between:
Dumbbell Bench Press on Exercise Ball also called a Swiss ball 4 sets 8 reps 40 lbs
Bicep Curls 4 sets 8 reps 25 lbs
I will continue to share my workouts so we can become gym buddies and you can hopefully get some inspiration if you need some and know what other people are doing in the gym.
Share your workouts with me or get in touch!
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
How to stay consistent with fitness. The New Year brings a fresh start and a good feeling that you can achieve your new goals and get ripped or at least lose some weight and get in shape. This good feeling is great but how do you turn that feeling into reality and achieve those lofty goals you set for yourself?
The key to fitness, no matter the goal, is to stay consistent. The dirty secret to every successful athlete, fitness model, body builder and your super fit neighbor is consistency. Doing the exercise day in and day out with the results to follow. This is actually very easy but the end goal might seem to lofty or unattainable and the truth is it might take years for you to reach your goals and this can be very discouraging.
Rather than set your sights on the end goal focus on what you can do right now in this moment that will lead you to that goal. Here are some ideas and exercises that you can think about and use if your goals include: weight loss, better mobility, reducing pain, feeling better, more energy, better mood, better sex life(ooh you’re naughty) and a healthy body.
“Success is many good decisions made over a period of time.” This is something I say to my clients, family and friends all the time. Someone doesn’t just wake up good at accounting or pole vaulting. They stay consistent with it and work on it every day. With this idea in mind approach this year’s fitness goals knowing that there will be ups and downs but stay consistent and make good decisions and success will follow.
Here are some tips for how to stay consistent with fitness:
- 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.
- 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.
- 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:
- 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!
- 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.
- 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.
- 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:
- 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.
- 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.
- 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.
- Sports – You can join a club sport of your choice to keep you active and have fun.
- 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
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And as always remember – Stay Motivated!
Drew Smith
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 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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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!
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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.
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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
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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.
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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 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.
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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.
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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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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 together, when one or more muscles aren't doing their job it can cause a variety of problems. We recently noticed this with Brittany and her brachialis muscle, would you walk us through what you noticed when Brittany was performing a bicep curl, what the problem was and how you fixed/addressed it? 5. I mentioned dysfunction in the intro and what I wanted to ask specifically about that is; can a muscles move incorrectly? As I understand muscles are not very intelligent and perform tasks as asked by the brain but can a muscle make a mistake? 6. If muscles can make mistakes can we re-wire our system to work correctly again? 7. With all of these muscles working in concert is there a way to test the system before we begin training/working out? 7a. What are some simple drills that we can do before working out to address specific areas? (This is the part of the show where we can actually do some hands on training and drills, maybe a few drills to address some of the major areas like ankles, hips and spine?)
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 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.
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, 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.
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Focus on efficiency – In this case I’ve broken it into 5 categories as follows:
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No Pain.
- Breathing.
- Precision.
- Posture.
- 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.
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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.
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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.
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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.
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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!
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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 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/
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-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
Instagram: undertenfitness
And as always remember - Stay Motivated!
Drew Smith
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 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/
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. 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
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 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.
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 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.
Jerry talks about his 40 mile run and how he accomplished this feat to celebrate his 40th birthday. Jerry give's some great tips on how anyone can do what he did!
Meagan Thomas is an instructor at Pure Barre here in Colorado Springs located at 5262 North Nevada Avenue Suite 120 Colorado Springs, Colorado 80918.
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
The official Dietitian for the UTF Podcast joins the show to talk about two subjects that we hear about often - Caffeine and Protein
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:
- Animal Protein (meat) – Chicken, Beef, Fish etc.
- Plant Protein – Beans, Legumes, Chia Seeds etc.
- 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
Allison Murphy has competed in bodybuilding as a bikini competitor and joins us to day to give some tips on diet, cardio and mindset.
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!
Performance is the word of the day. Performance can mean different things to different people and today we discuss what performance means to you and your body. It all comes back to efficiency, when you are performing well you’re highly efficient.
There are five elements of efficiency –
- No Pain.
- Breathing.
- Posture.
- Precision.
- 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
Ben Burlinson, the owner and founder of Performance Pediatrics and Co-founder of HPR Colorado Springs has more than 15 years of coaching experience with numerous national coaching certificates, including a National NSCAA license. Officially starting his career working with children as a teacher, Ben taught locally in Colorado Springs for nearly 10 years, instructing several subjects including secondary science, elementary math, and physical education.
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:
- 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.
- Don’t Over Train – Practice 3 times a week for 90 minutes each.
- 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.
- 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.
- Breaks – Take lots of breaks and have plenty of water available!
- 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
Addiction affects millions of people and has the power to destroy lives and relationships. Anyone suffering from an addiction knows just how hard it is to quit and needs a place where they can feel comfortable talking about what they’re going through with people who have gone through similar experiences.
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.
- 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?
- 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.
- 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 3rd 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
Owner of the 3 locations her in town. Kaye Baron and her General manager of the gyms, “Queen” Be sit down to talk about the Colorado Springs franchise but more importantly how it has changed general manager Be’s life.
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
Suzanne Himka, fitness expert, enthusiast and Dietician joins the show and gives some really useful information about diet including: sugar, gluten and junk food. To get the most out of this interview we suggest listening to the show and subscribing in iTunes. But if you can’t listen or for some weird reason you like to read… Here are 3 of the highlights.
- 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!
- 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.
- 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…
Reps are Dead
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!
“The Spartan Ultimate Team Challenge – From the producers of “American Ninja Warrior” comes “Spartan: Ultimate Team Challenge” to NBC. Inspired by Spartan Race – the creators of the world’s most demanding obstacle course races – “Spartan: Ultimate Team Challenge” raises the bar on team competitions. Groups of friends, families, co-workers and more must work...
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Epigenetics is the study of inherited changes in the genes that don’t change or affect the DNA sequence. Research is leading to new information about the relationship between epigenetic changes and disorders like cancer, immune disorders and other diseases. As I understand it Epigenetics are traits that are acquired throughout your life and can be...
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Today on the show we talk more in depth about specific workout programs and the intensity of the workout. Why do you feel weaker some days and don’t seem as strong as you were last week? The more we learn about this thing called fitness the more we realize how little we actually know. We...
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Julie from Hot Asana Yoga here in Colorado Springs and Erica join the show for a discussion on yoga. Yoga has many great ways to help improve your body and not just in the way of making you strong and flexible, it also helps many people relax and become less stressed. We will get into...
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“Marvalis” Marquis Moore, soon to be professional boxer, joins the show. Marquis started boxing at a very young age and was introduced to the sport by his father and uncle. He wasn’t sure about becoming a boxer in the beginning but has grown to enjoy the sport and is very good at it! Boxing for...
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On this episode of Under Ten Fitness we talk with the experts at the Human Performance & Rehabilitation center about concussions, which is a near and dear subject to them. The current concussion protocol is rest, wait and see however, the experts over at HPR have found that a more active approach can actually aid...
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Allison Murphy is a competitive body builder and joins the show to give a few tips and tricks on prepping to compete in your first competition. Allison’s story is very inspirational because she decided she wanted to do this for herself and went for it. She is a good example of what you can achieve...
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Hiking Bob is an avid hiker and writer he got his name for the obvious reason, he likes to hike a lot. He enjoys being outdoors exploring new trails and really takes advantage of the beautiful Colorado landscape. Bob not only finds new and interesting trails, he writes about his experiences in the Colorado Springs...
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Tanner Gers, Paralympic hopeful joins the show to share his inspiring journey to where he is today. As I talked with Tanner I couldn’t help think. “What I would do if I was in his shoes?” I could only hope I would have half the amount of drive and sense of humor he has despite...
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Kelly Calabrese Answers some questions about diet and gives us some surprising information. We talk about Protein, Macro nutrients, Micro nutrients and more! Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith
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Dan with Power Tooth Paste joins the show to tell us about his new product. Power Tooth Paste is the world’s first commercial caffeinated toothpaste. Did I just say caffeinated toothpaste? Yes that’s right, a minty tooth cleaning paste that scrubs plaque off your ivories and jump starts your day! I was very surprised to...
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Samantha and Joe Todd join the show today to discuss many topics including lifting while pregnant, competition prep, the “bod Pod” and many other topics. Samantha and Joe are a power couple that know their way around a squat rack. Samantha has competed in a bodybuilding competition and was on her way to compete in...
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Dillon Pieffer Joins the show to tell us about his journey with health and fitness. From Soccer to professional football and back to professional soccer again. Dillon has done it all! After his career in sports he put on a few pounds and tells us on the show how he lost 42 pounds. Dillon also...
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Now on Air at 93.9 KCMJ! Welcome to our very first episode on 93.9 KCMJ. We would like to thank everyone who has worked very hard on getting this radio station up and running and we at Under Ten Fitness are very honored and excited to be a part of the station! Today on the...
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It’s never to late to start training! Body building, powerlifting and building muscle with Vicki Morgan. About Vicki Morgan: ACE licensed and insured. Flex Senior Citizen Training certified. 13+ years in the gym. Powerlifting coach for 3 years. 10 years competitive Powerlifting Physical and mental strategy, bone density, strength, weight loss, meal plans, bodybuilding, sculpting...
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Dawn King is the owner of Sun Pilates and holds many certifications including but not limited to: Certified Pilates Instructor – Las Vegas Movement Arts Certified Aerobics Instructor – AAFA Certified Personal Trainer – AAFA Certified CPR/First Aid – American Red Cross In this episode Dawn’s passion for Pilates spills out into the microphone and...
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Actress, model and more Nickey Huntsman joins the show. Nickey has recently moved out to California to pursue her acting career in the adult variety and seems to be gaining success. She just quit her day job and is now acting full time. Nickey describes her journey into the adult film scene as one filled...
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Ken Foster is an amazing runner who is more than passionate about his sport. He grew up in Pennsylvania where he originally found his passion for running. While training for basketball on the off season he started running and fond that he was really good at it and had a natural ability when it came...
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Pikes Peak Urban Gardens Part of health and fitness is eating right. Over the past few years’ organic food is becoming more and more popular as well as more available. Many new grocery stores and shops are offering organic fruits and vegetables. However, one downside to organic foods is that they are more expensive. One...
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Fitness Motivation with Brandon Farrell and Missy – Fitness Game Competitive Power-Lifter Brandon Farrell’s last day on the show and we have a little fun! Brandon’s girlfriend joins us for a little fitness game and tells us her story with health and fitness. Also some good motivation on finding your why when it comes to...
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Diet Tips for Competition Prep With Brandon Farrell Contrary to some popular belief a power lifters diet isn’t all ice cream and pancakes. It takes a lot of prep and focus to consume all of the proper nutrition for building strength during a power lifting cycle and it takes a ton of will power to...
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Brandon Gives us peek into his workout program over the years and how it’s progressed. One of his favorite programs is a 5X5 program. For this program you stick to 5 reps for five sets and add 5 or ten pounds and keep adding weight until you get to a sticking point and that’s where...
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Power-Lifting Record Holder Brandon Farrell 21-Year-old Brandon Farrell comes to the show today to share his journey with Health and fitness. Originally Brandon comes from Calhan Colorado but has settled down in Colorado Springs. He has played sports for many years including wrestling in high school and baseball in college. Brandon is currently Getting certified...
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Brittany Meier joins the show again today to tells us all of the great and wonderful things working out has taught her. Fitness has so much to offer other than just a sexy body. Over time we have learned that fitness can teach us humility and patience. Understanding that results take time and if you...
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Brittany tells us about self-image and how her body has changed over the years and how she sees herself. She describes how her body has changed since she began power lifting and good she feels. Working out and fitness can be so powerful when it comes to how you feel about yourself and building confidence....
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Brittany Meier is Back today to talk more about her training and diet and how they have progressed over time. During Brittany’s beginning stages her workouts were more simple and the weights were light. She focused on a few main movements including Squats, Bench Press and Deadlift. She describes how frustrating it can be when...
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Brittany Meier joins the show to talk about her life and how health and fitness has become more and more involved. Brittany shares some personal stories about herself and how fitness has really changed her life and given her more confidence, she has completely change her life over the past two years. She shares a...
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Spirituality and Fitness with Author Chris Curran Part 4 This is part 4 of a 4 part series with author Chris Curran where we discuss more than doing bur-pees until you hate your life and every decision that lead you to this horrible moment. In this episode we take everything we’ve been talking about this...
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Spirituality and Fitness with Author Chris Curran Part 3 This is part 3 of a 4 part series with author Chris Curran where we discuss more than just glistening pectoral muscles that will blind you when properly oiled up… It’s fun to talk about all this spiritual stuff but how do we practice it? In...
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Spirituality and Fitness with Author Chris Curran part 2 This is part 2 of a 4 part series with author Chris Curran where we discuss more than protein pancakes, yoga pants and Bicep Curls… In this episode we talk specifically about ego and different masks we wear and how those masks can have a negative...
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Spirituality and Fitness with Author Chris Curran part 1 This is part 1 of a 4 part series with author Chris Curran where we discuss more than just squats, dead lifts and protein shakes… Author Chis Curran joins the show to talk about the spiritual aspect of health and fitness. On the journey to getting...
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Thrive Thrive is a three part supplement package that consists of probiotics, vitamins and protein. Thrive is trending in the health and fitness world as a fat loss and general health revolution. At Under Ten Fitness it is our job to research and review products like this so lets give it a look. The following...
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The CSPD may no longer have fitness testing which has long been the standard to which officers have been held. A recent story from CBS news reveals that the Colorado Springs Police Department agreed to stop, at least temporarily, physical fitness testing this year after a lawsuit was filed claiming the tests are discriminatory. The...
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Personal Trainer Jake Opel Jake joins the program and gives us some helpful tips on motivation as well as some movements and exercises he likes to incorporate in to his clients programs. Jake has played sports for his entire life so being active has always been a priority. After joining the military Jake has come...
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How often should I work out? As a personal trainer I get this question a lot and the answer isn’t always the same. There’s no secret combination of workout days that works for everyone so the real question is “what are your goals?” If someone wants to be a marathon runner and another person wants...
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Top Three Supplements The supplement industry is booming with business and is responsible for billions of dollars in revenue every year. In this episode we will discuss some of the top supplements and the thoughts behind taking them. Protein – Protein powder is a household item and can be found in pantries, kitchens and on...
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Fat Shaming Nicole Arbour is under a lot of scrutiny right now after releasing a YouTube video titled “Dear Fat People.” In the six minute video Nicole fat shames people and delivers her message with jokes and references to television and stereotypes. She goes off on a few tangents but comes back quickly with another...
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Sleep and Weight Gain – How to Sleep Better. Sleep is so important for a healthy happy life and I feel like sleep has been the middle child for a lot of people. It’s easy to forget to find time to rest and recharge the system. When I think of sleep I imagine it as...
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Increase Your Metabolism What is your metabolism? Just until recently I believed the metabolism was a body function that was working magically inside my body. I had no clue what it was or what it did. It turns out that your metabolism is actually a number of things combined and the actual word “metabolism” is...
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There are tons of trending topics in health and fitness and we will take a look at a few of those on this episode of under Ten Fitness. Starting with ESPN’s Body magazine issue. In this magazine they show tasteful nude pictures of athletes from tennis players, swimmers, Olympians and more but, what’s really interesting...
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Adeline Gray gold medal winner of the Pan Am games in Toronto for women’s wrestling is on the show for an Under Ten Fitness Takeover. During this segment we play clips from others shows to highlight what is going on out there and get some great content from other sources. This week’s takeover comes from...
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Anita has her masters in personal nutrition and is the owner of Fact Vs Fitness.com she is a personal trainer and enjoys working out herself! She joins the show to talk about her site and how she is helping clear up some confusion with a few fitness myths out there. Chances are good that you’ve...
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How to lose weight step by step. 1st Check with your doctor to see if you have any diet/health/medical concerns. 2nd Download a calorie tracker. We recommend my fitness pal, you can find it on the app store. 3rd Calculate your BMR (basal metabolic rate) at your current body weight. 4th Calculate your BMR 10 pounds...
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On this episode Drew answers some fitness questions. How many meals should you eat a day? What is a common mistake you see in the gym? When should you eat? What are some good exercises for beginners? What is your favorite exercise? What can I do with little or no equipment at home? How to...
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Dwayne Johnson’s new show “Ballers” on HBO, how skinny jeans sent a woman to the hospital and Whole Foods gets busted for over charging customers! All this and more on this episode of “The Skinny” Health and Fitness News. Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew...
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Under Ten Fitness member and listener joins the show to receive her well deserved $100 for the workout challenge! Also Jessa gives a few tips and motivation! Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith
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Megan Gillespie has been working so hard to compete in her first bikini competition. Today she joins the show to tell us all about her first competition! Listen to this episode and get inspired by Megan and her story. And as always remember – Stay Motivated! Drew Smith
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There is always something new happening in health and fitness. This is the part of the show where we keep you up to date on new trends and anything you might need to know when it comes to fitness! Tune in to this episode to find out what’s happening. And as always remember – Stay...
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The winner of the $100 May challenge is announced as well as your twitter questions on this episode of Under Ten Fitness. A common question for health and fitness professionals is “How do I lose fat in a specific area!?” This question sucks because unfortunately there is no way to specifically target fat loss in...
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The newest trend in the health and fitness world isn’t a new crazy workout that promises perfect abs in 32 seconds or how to add 100 pounds to your bench press in a matter of seconds. It’s not even a magical new diet supplement that you simply take after you eat that makes even the...
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Dr. Briana Cain joins the show to tell you everything you need to know about probiotics. What are they? Who needs to take them? How much should you take? What is the best brand? These questions and more are answered on this episode of Under Ten Fitness. And as always remember – Stay Motivated! Drew...
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Actress and model Shanna joins the podcast to talk about exercising outside of the gym and getting creative to still get a great workout! Shanna said she isn’t a huge fan of working out in a traditional gym setting but really enjoys being active outside hiking,playing with her daughter at the park and doing P90x...
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Under Ten Fitness is proud to host it’s first of many challenges! To start the challenges we are doing a super easy challenge where all you have to do is try our circuit workouts. This challenge is available to members only. It’s really easy to become a member plus all new members get a two...
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Protein Powder is one of the most popular supplements sold to fitness enthusiasts as well as anyone looking to up their protein intake but is protein powder better than lean meat? Also which is more cost effective? These are two of the questions Drew Smith will talk about on this episode of Under Ten Fitness....
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Andy Martin owner of Tri-Pillar Fitness Joins the show today, this interview is long overdue and has some great content! Andy has been training for many years and has trained a variety of clients from seniors who just want to be mobile and feel better to high school athletes who are looking to improve their...
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The first steps towards health and fitness can be the hardest to take. Not only will you struggle with self-control, you’ll constantly question everything you’re doing and ask yourself “Am I doing this right?” Looking at fitness magazines and watching beautiful actors and actresses it’s only human nature to dream and pretend what it would...
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Health and fitness has changed my life and it can change yours too! Drew Smith
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Psoriasis is a skin condition that millions of people live with every day and I am one of those people. I have had Psoriasis for about twelve years and I have tried tons of different treatments and products to try to get relief from this dry itchy skin disease. Psoriasis is a skin condition where...
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There is a lot of buzz going around about Bradley Cooper and how he got in shape to play the part of Chris Kyle in the movie American Sniper.
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There are tons of hormones in your body. More than you might think!
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Have you heard of the “Marshmallow Test?” Will power is just like a muscle and the more you use it the stronger it gets.
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You don’t have to be perfect you just need to see results. Set goals that you can achieve, track and maintain.
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Fitness Trainer Taylor Ryan joins the show to talk about Apple Cider Vinegar and its health benefits.
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Weight loss pills might seem like a good way to lose some extra pounds but at what cost?
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Live from around the world with your health and fitness news Under Ten Fitness has the “Skinny” on what is going on!
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Supplements are becoming more and more popular. I am taking some time to do some research on the subject and report my findings.
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2015 is going to be a great year!
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In this episode there is an actual workout! Follow along as I coach you through Under Ten Fitness’s first workout!
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Interview with Megan Gillespie who will be competing in her very fist bikini competition in May 2015! She will be back on the show to update us on her progress throughout her journey. You can follow her on Instagram @ mega_fit17
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In this episode I talk in detail about fat cells and how they work. Also the winner of the iTunes gift card!
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A special announcement along with some holiday fun and a chance to win $25 from iTunes!
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Should fast food restaurants consider how much a person weighs before serving them? Plus your chance to win $25 iTunes Gift card!
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We all have a tank full of energy and self control. When we exercise and skip on delicious foods we use some fuel from our tank. It’s important to realize that it takes a lot of will power to stay healthy so it’s important to refill our tanks! email: drew@undertenfitness.com Twitter: @undertenfitness
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Your sleep is one of the most important pieces of your health.
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You hear about electrolytes all the time but what are they? In this episode I break it down for you!
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Winter is on the way and you need to be prepared!
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Colorado And national record holder Rachel Orosz joins me to talk about powerliftng!
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Starting a workout program could be the single best thing you could do for yourself. No matter what exercise path you choose in the end all you have to do is get started!
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Your motivation will come and go and that’s ok. Just remember that you need to keep exercising even when you don’t always feel like it.
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Health and fitness can be helpful if your feeling a little sad and down.
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Fitness doesn’t have to be boring! In this episode Drew calls around to ask people about working out and exercise.
The post Phone Pranks and Fun Stuff appeared first on Under Ten Fitness.
Adding fun to health and fitness
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The energy drink industry brings in billions in revenue each year. Drew and Mike discuss the different types of energy drinks. Tune in to find out more about these turbo charged sugary thirst quenchers.
The post Energy Drinks appeared first on Under Ten Fitness.
Sometimes the best way to get better at something isn’t always what it seems. Amanda joins Drew in this episode on how lifting weights can help your running.
The post Why Endurance Athletes Should Strength Train appeared first on Under Ten Fitness.
I spent the morning at a Crossfit gym in Monument Colorado called Crossfit 7070. I did a workout/WOD and then I had the chance to talk to some of the people there about the gym and their experience. It was a great opportunity and I am so thankful!
The post Crossfit 7070 Three things I learned about Crossfit appeared first on Under Ten Fitness.
I spent the morning at a Crossfit gym in Monument Colorado called Crossfit 7070. I did a workout/WOD and then I had the chance to talk to some of the people there about the gym and their experience. It was a great opportunity and I am so thankful!
The post Crossfit 7070 Interview with Davina appeared first on Under Ten Fitness.
I spent the morning at a Crossfit gym in Monument Colorado called Crossfit 7070. I did a workout/WOD and then I had the chance to talk to some of the people there about the gym and their experience. It was a great opportunity and I am so thankful!
The post Crossfit 7070 Interview with Lori appeared first on Under Ten Fitness.
I spent the morning at a Crossfit gym in Monument Colorado called Crossfit 7070. I did a workout/WOD and then I had the chance to talk to some of the people there about the gym and their experience. It was a great opportunity and I am so thankful!
The post Crossfit 7070 Interview with Carrie appeared first on Under Ten Fitness.
I spent the morning at a Crossfit gym in Monument Colorado called Crossfit 7070. I did a workout/WOD and then I had the chance to talk to some of the people there about the gym and their experience. It was a great opportunity and I am so thankful!
The post Crossfit 7070 Interview with Melissa appeared first on Under Ten Fitness.
There are a few no no’s in the gym and here they are. The top 6 Faux Pas of the gym. Drew and Mike let you know what not to do at the gym in this special 25th episode of Under Ten Fitness!
The post Top 6 Gym Faux Pas appeared first on Under Ten Fitness.
There is no supplement for hard work and consistency. The best way to get in shape remains working out regularly. Ignore all of the supplements and pills that promise to fix you over night. Go to the gym and get rewarded for it!
The post Quick Fixes and Magic Pills appeared first on Under Ten Fitness.
When your pumping the iron you have to ask yourself…. Do my numbers really count or should my form be the most important focus to me? Drew and Mike help answer this question in this episode!
The post Form Over Reps appeared first on Under Ten Fitness.