Under Ten Fitness | Health And Fitness | Diet & Exercise

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 Faceb

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.underten

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 we

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 Ins

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

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 ai

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

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/page

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

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 chal

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: @unde

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: u