Drew Smith, Author at Under Ten Fitness

Shanna With Exercising Outside the Gym

Actress and model Shanna joins the podcast to talk about exercising outside of the gym and getting creative to still get a great workout!

Shanna said she isn’t a huge fan of working out in a traditional gym setting but really enjoys being active outside hiking,playing with her daughter at the park and doing P90x with her friends.

Shanna is originally from Colorado but is about to head to California where she will pursue her dream as being an actress and model.

She has been on the show before and you can workout along with her on the Chest Core and Buns Workout. Also be sure to follow her journey and listen to this episode to find some ideas and motivation for exercising.

And as always remember – Stay Motivated!

Drew Smith

Recovery Workout – Strength Workout

This is a great workout for two reasons:

1st – It can be a great recovery workout if you just use your body weight.

2nd – It can be a good strength workout if you have a weight around the house or something you can use as a weight. You could use a old dictionary, milk jug filled with water or a backpack with a few books in it. It really doesn’t matter!

Four movements done for 30 second rounds.

1st – Pick up Press, for this exercise focus on keeping your feet flat on the ground and driving your hips back. Use a light weight (around 10 pounds) to start and body weight is fine also.

2nd – Sumo Squat, take a wide foot stance and squat. Focus on keeping your knees in line with your toes and stay flat on your feet.

3rd – Toe touch, take a wide stance and use the opposite hand to touch the opposite foot.

4th – Knee Raise, basically march in place.

Have fun! Please feel free to email with any questions! [email protected]

And as always remember – Stay Motivated!

Drew Smith

Protein – Powder Vs chicken – Protein Review

Protein Powder is one of the most popular supplements sold to fitness enthusiasts as well as anyone looking to up their protein intake but is protein powder better than lean meat? Also which is more cost effective?

These are two of the questions Drew Smith will talk about on this episode of Under Ten Fitness. Plus a new feature on the show where we will review different protein powders.

Under review this week is a protein from True Nutrition.

I’ve decided to rate different proteins on 5 different categories – Taste, Drink-ability, Nutrition, Price and Company.

1. Taste/Texture – This protein was not the best tasting protein I’ve ever had and to be honest it’s actually pretty bad. I mixed the protein with water so that does have a little to do with the taste. When you mix these types of powder with milk they typically taste better. However despite the taste it wasn’t an overwhelming flavor it was actually very mild and it did not have an after taste which saved this protein from scoring a complete zero on the scale.

Taste/Texture 1 out of 5 kettle bells.

2. Drink-ability – When it comes to choosing a protein it ultimately boils down to the question “can you drink it?” This protein, while lacking flavor, was pretty easy to drink. It dissolved in water very quickly and if you drank it fast enough you might not even taste it at all.

Drink-ability 2 out of 5 kettle bells.

3. Nutrition – This is the most important aspect of protein powder. I prefer my protein powders with as little ingredients as possible with little to no sugar. This protein is pretty much just that! You can count all of the ingredients on one hand.

Nutrition 4 out of 5 kettle bells.

4. Price – Protein can cost anywhere from $7.00 per pound to $30.00 per pound. When I find myself picking out a protein I have a hard time parting with my money so the cheaper the better!

Price 5 out of 5 kettle bells .

5. Company – There are tons of different brands of protein and with all of the choices. I like to spend my money at companies I believe in and also that I feel are doing the best to serve their customers. I believe True Nutrition is a great company and am happy to spend my money with them. they have tons of choices and you are able to customize your orders to best serve you. Plus they use bags to ship their products and try to use as little packaging as possible to help save waste.

This Company gets 5 out of 5 kettle bells.

Summary – While this protein wasn’t the best tasting I do believe their are some redeeming qualities. It gets the job done, it doesn’t have a horrific after taste and it’s cheap! I will definitely purchase from this company again. Next time I will purchase a protein with a little more ingredients so it will be more flavorful and also I forgot to mention that you can completely customize your own protein. On the website you can choose the option to create your own blend so next time I could add a little more spice to the “whey saver” brand and still walk away with a really great tasting protein at a great price!

And as always remember – Stay Motivated!

Drew Smith

Movement Circuit

This is a great movement workout. It’s perfect to get things loosened up!

There are four movements here:

1. Leg lift, also know as a Frankenstein. – Lifting the leg straight out in front while keeping the leg as straight as possible. This movement is great for tight hamstrings and will really benefit someone who sits a lot for work.

2. Knee raise – basically marching in place one leg at a time making sure to get the leg as high as possible.

3. Pick up and press – when performing this move pay close attention to your foot placement. You want to focus on keeping your feet planted on the ground and not rolling forward or backward. Also driving your hips back to maintain a relatively flat back or neutral spine.

4. Knee tuck – This move is done in a push up position and the knee is being lifted towards the chest, think of someone marching in place but with their hands on the ground. this move can also be done against the wall at an angle or a person could march in place instead.

Have fun!
And as always remember – Stay Motivated!

Drew Smith

High Intensity Circuit Workout

The Super Awesome Circuit workout is a great way to burn some extra calories! You will do each movement for thirty second rounds.

This workout consists of Burpees, Windmills, Reverse Lunges and Leg Raises. You can make this workout as hard as you want or you can modify it to be a little easier too.

To make this workout harder or more challenging focus on your speed and get as many reps as possible during each cycle.

To make this workout a little less intense focus on pacing yourself. During the burpees you can take out the jump at the end or you can substitute plank walkouts instead. remember a plank walkout is where you walk your hands out in front of you until you are in a push-up position and then you walk your hands back until you can stand up again, then repeat the movement.

Whatever you decide to do is fine!

And as always remember – Stay Motivated!

Drew Smith

Megan Gillespie Progress

The first steps towards health and fitness can be the hardest to take. Not only will you struggle with self-control, you’ll constantly question everything you’re doing and ask yourself “Am I doing this right?” Looking at fitness magazines and watching beautiful actors and actresses it’s only human nature to dream and pretend what it would be like to look like that? Honestly it’s not that complicated… All of the content and information is right there for us but it’s up to us to take control and follow through. The hardest part of losing weight and getting a sexy bikini body or wash board abs is being constant with your training and eating healthy.

This is exactly what Megan Gillespie has done! She has proved to herself that she has the self-control and the will power to do what it takes to see results and she has been doing it consistently. There has been times that she wanted to quit but continued anyways. There has been times when she didn’t have all of the answers so she asked her coaches what to do? Megan decided that she wanted to compete in bikini show and she has taken all of the necessary steps to make it come true. She asked for help from experts, people and women that have competed before. She followed through even when she felt like giving up! Watch her journey and she her progress below. Also be sure to follow her journey on Instagram @Mega_fit17 and be sure to check back in here at Under Ten Fitness.

Megan Gillespie Says ~

“The training for my upcoming competition has been an incredible journey the last 14 weeks. It has been the most difficult obstacle to overcome; both mentally and physically. I have had to learn how to change my lifestyle and begin making my new lifestyle a habit. Not only has my body transformed, but so has my mind. I have taught myself discipline, self-control, and persistence at a whole new level. Training has required constant dedication and perseverance through all the highs and lows of life. There have been days where I feel like giving up, and where all the sacrifices I have to make for training just don’t feel like they’re worth it. On days you have no energy, swamped with a huge workload, stressed out over bills, or trying to maintain relationships, you still have to put in the work at the gym. Its days like these that really build character and that define who you are. Training for a competition isn’t for everyone; it is hard work! But you have to keep your priorities straight and create new goals for yourself to achieve. So far I have lost three pant sizes, fifteen pounds, and a negative self-image. I have gained confidence, the courage to pursue my dreams and exceed my own expectations, and have proven to myself that I have the ability to accomplish anything I set my mind to.”

And as always remember – Stay Motivated!

Drew Smith

Whole Body Blast Circuit

Here is a great circuit! Plank Walkouts, Squats, Push ups, Glute Bridges, Planks and Flutter Kicks. Each movement is done for 30-60 seconds.

And as always remember – Stay Motivated!

Drew Smith

Lunges, Squats, Knee Tucks and more

What’s up, here is a great circuit workout! During this circuit each movement is done for thirty seconds at a time then moving on to the next movement. Starting with Alternating lunges moving to Plank Walkouts followed by Squats and finishing with Knee Tucks. Starting back at the beginning once all four movements are completed!

Yoga – Shoulders

Sometimes life requires us to sit for long periods of time in front of a computer or at a desk. This is a great video to help some of that tightness that we get in our shoulders!

Why Workout?

Sometimes the hardest part about working out is finding your why? Why do we workout? In this episode we talk about different reasons to workout and hopefully you can find your why.

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