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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, 2019
Mar 26, 2019

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:

  1. Find time to work on your diet along with exercise.
  2. Give yourself a break when you’re stressed.
  3. Set performance-based goals.
  4. Set small goals.
  5. 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

Dawn of the deadlift image

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 17, 2019

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

 

 

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