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Under Ten Fitness Talk Show

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
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Now displaying: March, 2018
Mar 26, 2018

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 25, 2018

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

  1. Eat less for your first portion.
  2. Eat healthier foods so you can eat more.
  3. Stay busy to not eat out of boredom.
  4. Avoid eating out as much, find healthy items.
  5. Find ways to stay active.
  6. Stay positive. A good attitude goes a long way.
Mar 19, 2018

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 13, 2018

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 12, 2018

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.    

  1. Kettle Bell Rack.
  2. Squat with Kettle Bell in the *racked position.
  3. Coming up from the squat prepare for an overhead press with the racked Kettle Bell.
  4. Over Head Press Kettle Bell
  5. Place Kettle Bell on ground.
  6. 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 6, 2018

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:

  1. Pick a start date to begin new habits.
  2. Track eating with My Fitness Pal and Lose It apps.
  3. Eat healthy foods consisting of vegetables.
  4. 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

Mar 5, 2018

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

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