Under Ten Fitness | Health And Fitness | Diet & Exercise

  • Autor: Vários
  • Narrador: Vários
  • Editor: Podcast
  • Duración: 56:31:49
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Sinopsis

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.comTwitter: @undertenfitnessFacebook: undertenfitnessInstagram: undertenfitnessAnd as always remember Stay Motivated!Drew Smith

Episodios

  • Distance Running - How To Run 40 Miles With Jerry

    15/09/2016 Duración: 44min

    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! 

  • Pure Barre with Meagan Thomas - What Barre is and how it can help you

    03/09/2016 Duración: 36min

    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

  • Protein and Caffeine Facts with Dietitian Suzanne Himka

    17/08/2016 Duración: 55min

    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 prot

  • What to Avoid? Tips from Bikini Competitor Allison Murphy

    03/08/2016 Duración: 24min

    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.

  • How to Improve Performance and What Performance Is With Dr. Grove Higgins.

    26/07/2016 Duración: 56min

    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

  • Coaching Youth and Training Kids - What Parents and Volunteer Coaches Need to Know

    10/07/2016 Duración: 01h28s

    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 co

  • How Fitness Can Help Fight Addiction - Phoenix Multisport

    30/06/2016 Duración: 58min

    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

  • Kick Your Way to Fitness – 9 Round 30 Minute Kickbox Fitness - How Fitness Can Change Your Life

    17/06/2016 Duración: 58min

    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

  • 60 Minutes with Dietitian Suzanne Himka – Sugar, Gluten, Detoxing and More!

    31/05/2016 Duración: 55min

    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

  • Reps are Dead and 4 Exercises to Improve Your Squat

    26/05/2016 Duración: 36min

    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

  • Spartan Ultimate Team Challenge with Bridget and Suzanne

    13/05/2016 Duración: 43min

    “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... The post Spartan Ultimate Team Challenge with Bridget and Suzanne appeared first on Under Ten Fitness.

  • Epigenetics and The Truth About Cellulite

    05/05/2016 Duración: 32min

    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... The post Epigenetics and The Truth About Cellulite appeared first on Under Ten Fitness.

  • Performance and Prison?

    22/04/2016 Duración: 41min

    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... The post Performance and Prison? appeared first on Under Ten Fitness.

  • The Joy of Yoga with Julie and Erica of Hot Asana Yoga

    06/04/2016 Duración: 54min

    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... The post The Joy of Yoga with Julie and Erica of Hot Asana Yoga appeared first on Under Ten Fitness.

  • Fitness Motivation and Tips from Boxer Marquis Moore

    27/03/2016 Duración: 58min

    “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... The post Fitness Motivation and Tips from Boxer Marquis Moore appeared first on Under Ten Fitness.

  • Concussions with the Human Performance and Rehabilitation Center | Concussion Specialist | Head Trauma | Concussion Treatment | Concussion Symptoms

    21/03/2016 Duración: 01h05min

    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... The post Concussions with the Human Performance and Rehabilitation Center appeared first on Under Ten Fitness.

  • Bikini Competition tips from Allison Murphy

    18/03/2016 Duración: 18min

    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... The post Bikini Competition tips from Allison Murphy appeared first on Under Ten Fitness.

  • Hiking Bob – Tips on Hiking and Gear

    14/03/2016 Duración: 44min

    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... The post Hiking Bob – Tips on Hiking and Gear appeared first on Under Ten Fitness.

  • 2016 Paralympic Hopeful Tanner Gers

    09/03/2016 Duración: 34min

    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... The post 2016 Paralympic Hopeful Tanner Gers appeared first on Under Ten Fitness.

  • Q & A With Biochemical Nutritionist Kelly Calabrese

    07/03/2016 Duración: 55min

    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 The post Q & A With Biochemical Nutritionist Kelly Calabrese appeared first on Under Ten Fitness.

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