Under Ten Fitness

Drew Smith

Breaking down specific fitness topics and discussing workout programs. Interviews with doctors, dietitians, athletes, trainers, coaches and more. Finding real workouts and information without the gimmicks.

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

All Episodes

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 

Jun 3

9 min

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

Apr 6

15 min

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: 1. Sugar 2. Dairy 3. Wheat 4. Grains We tried it for a month. Hear the podcast to find out our results. Spoiler alert Drew lost 13 pounds.    For a limited time, we are offering a 50% discount for our premium membership to podcast listeners. Use the coupon code: podcast Find workouts on our website and links to out YouTube https://www.undertenfitness.com/ Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated!  

Mar 26

26 min

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: 1. Eat a little and wait.  2. Feel hungry for a few minutes before eating.  3. Give myself permission to eat more if I need to.  4. Track my calories.  Listen to the podcast to hear a full breakdown of each tip.    For a limited time, we are offering a 50% discount for our premium membership to podcast listeners. Use the coupon code: podcast Find workouts on our website and links to out YouTube https://www.undertenfitness.com/ Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Mar 19

15 min

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  

Mar 12

10 min

In order of importance 1. Diet 2. Mobility 3. Strength 4. Cardio These are the physical aspects of a fit lifestyle but the catalyst to it all is a belief. Do you value this lifestyle? Also on the podcast I talk about my SWAGA-D Diet. There will be a soft launch in April and podcast listeners will get a 50% discount.  Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith  

Mar 5

13 min

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

Feb 28

14 min

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

Feb 22

18 min

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  

Jun 2019

12 min

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: 1. Know that problems will happen. 2. Have a plan for when they do.   Find more workouts at: http://www.undertenfitness.com/ Find the podcast where we give Tips Tricks and Motivation: Apple Podcasts, Spotify and anywhere you listen to Podcasts. Links on our website.   For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/ This will get you free access to the premium area.   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith    

Jun 2019

14 min

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  

Jun 2019

11 min

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    

May 2019

9 min

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

May 2019

15 min

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  

May 2019

9 min

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

May 2019

14 min

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

May 2019

14 min

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

May 2019

10 min

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

May 2019

10 min

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

May 2019

15 min

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

May 2019

6 min

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   

Apr 2019

17 min

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

Apr 2019

9 min

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  

Apr 2019

12 min

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

Apr 2019

6 min

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

Apr 2019

22 min

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      

Apr 2019

9 min

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

Apr 2019

7 min

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

Mar 2019

20 min

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 Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith    

Mar 2019

11 min

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 Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Feb 2019

6 min

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

Feb 2019

20 min

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 Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Feb 2019

8 min

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.   GET A FREE MEMBERSHIP. Send us a screen shot that you subscribe to the podcast or YouTube channel and email it to: Drew@undertenfitness.com for a free lifetime membership.  Find 10 minute workouts HERE Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Feb 2019

14 min

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

Feb 2019

15 min

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 Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Jan 2019

8 min

How does weight loss work and where does the lost weight go? We talk about how weight actually leaves the body. 

Dec 2018

27 min

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/      

Aug 2018

56 min

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

Aug 2018

21 min

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

Jun 2018

9 min

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  

May 2018

7 min

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

May 2018

8 min

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

Apr 2018

15 min

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

Apr 2018

8 min

We talk about our current weight loss and gym schedule.

Apr 2018

14 min

Ultimate Chest Day Workout of the Week 4-2-18 Bench Press – 5 sets 5 reps – 165 lbs. Wide grip Bench Press – 8 reps 5 sets – 165 lbs. Close grip Bench Press – 8 reps 3 sets – 95 lbs. Seated Bench Press with Machine – 30lbs. *note* This machine lets you press each arm independent of the other. I would do a static hold with one arm while pressing with the other. I would do a full rep and stop when I had the pressing arm about one inch higher than the holding arm. I would then move the holding arm into a bench press and stop the other for a static hold. I would alternate this until I was fully extended and take a rest break. You could also do this with a dumbbell bench press by lying on the bench with a dumbbell in each hand. Starting with the left arm you do a full rep and press up one inch and hold your left arm in a static position. Then do a rep with you right arm and finish an inch above your left arm and hold. You will continue to alternate with each arm until you are fully extended. This movement is great for muscle building and time under tension. As you continuing to press with one arm you never get the slightest break as you’re always under load. It will start to burn pretty quick so I would suggest using a little less weight than you’re used to. Hanging leg lifts – 5 sets 5 reps. Pull ups -  5 sets 2-3reps. Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Apr 2018

9 min

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

Mar 2018

8 min

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.

Mar 2018

20 min

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  

Mar 2018

9 min

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

Mar 2018

11 min

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

Mar 2018

10 min

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