Sun Pilates with Owner Dawn King

Dawn King is the owner of Sun Pilates and holds many certifications including but not limited to:

Certified Pilates Instructor – Las Vegas Movement Arts

Certified Aerobics Instructor – AAFA

Certified Personal Trainer – AAFA

Certified CPR/First Aid – American Red Cross

In this episode Dawn’s passion for Pilates spills out into the microphone and we get to listen in and find out what Pilates is and more importantly who can benefit from it.

Pilates has been around for a long time and is used by many athletes as an addition to other training. We find out from Dawn that some big name athletes actually use Pilates as their “secret weapon.” In addition to being a supplementary training program Pilates is improving many people’s flexibility and mobility on its own.

Pilates is a form of therapeutic movement developed by Joseph Pilates in the early nineteen hundred’s and was originally called “Contrology” where the body is used as the weight for strength training. Joseph also developed some of the equipment that is used for Pilates and are helpful to add resistance to the training.

Sun Pilates is a Fantastic studio here in Colorado Springs, they are very detail oriented and have small group training classes to ensure the trainers and coaches can really focus on their clients to make sure the movements are being done correctly and get the most out of their session.

In addition to training sessions Sun Pilates offer Certified training classes so you could become a Pilates instructor too! Click here to get certified

Also there is some options for kids to get involved too! Dawn’s daughter Aria teaches some yoga for kids so if there is a six-year-old in your life that would like to get involved with fitness, there you go!

You can visit their website here: Sun Pilates Website

Dawn has very generously offered a twenty percent discount to anyone who signs up for the under Ten Fitness email list. In addition to the 20% discount you will receive free monthly workouts and other promotions from other fitness studios!

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Nickey Huntsman Works Out with Under Ten Fitness

Nickey Huntsman Works Out with Under Ten Fitness.

Join Nickey in a workout below and learn about what she’s up to and how to follow her on social media.

About Nickey:

Nickey Huntsman joins us for an afternoon workout and interview.

After our workout together, which you can see below, Nickey tells us her story about committing to the adult film industry and how she overcame personal and external hurdles.

Being bi-sexual and growing up in a rather conservative home Nickey struggled with her sexuality. Though, she has been through her fair share of struggles she has a very happy and optimistic outlook on life.

Now, Nickey is an advocate for self-love and acceptance saying “You should be able to be yourself no matter what.”

Currently Nickey Huntman is pursuing her career in the adult film industry and is living a happy life!

If you would like to follow Nickey you can find her on many social media platforms:

Note: Some sites may have adult content not suitable for anyone under the age of 18!

Twitter: @nickeyhuntsman

Instagram: Nickey Huntsman’s Instagram

YouTube: Nickey on YouTube

Nickey Huntsman joined us for an afternoon workout! Watch the video below –

Hear the phone interview with Nickey here:

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Running with Coach Kenny Foster – Tips & Motivation to Improve Your Time

Coach Kenny Foster

Ken Foster is an amazing runner who is more than passionate about his sport. He grew up in Pennsylvania where he originally found his passion for running. While training for basketball on the off season he started running and fond that he was really good at it and had a natural ability when it came to hitting the pavement. His coaches helped make sure he was up early and running by literally coming to his house and dragging him out of bed. Ken continued to run through high school and ultimately wound up going to college on a scholarship as a collegiate athlete.

After college Ken joined the military and served 7 years’ active duty. Continuing to run in the military Ken was invited to come to Fort Carson as part of the Army world class athlete program and ran for the Army for a year and a half. Ken just missed the 2012 Olympic trials be 49 seconds! Let me say that again… He missed by 49 seconds. Regardless of missing the trials that hasn’t stopped Ken!

Also one of Ken’s Clients Jess Joins the show to talk about her training program and how she has greatly improved her running over the past few weeks training with Ken.

Here are my 3 tips that I learned from Ken during our interview:

Get your stride checked – You can go to most any running store and ask to get your stride checked just to see what it looks like can be a big help when it comes to running. You will literally know where you stand.
Lift weight s and some strength training – Building power in your muscles will help maximize your strides and ultimately improve your performance.
Speed work – adding in some sprinting will help build up your lungs for some of those longer runs.

Ken has helped many runners improve their relationship with running which leads to faster times and more knowledge.

You can contact Ken at his website: Kenny’s Website

Also a book we talk about in the show is called “Anatomy for Runners.” This book is highly recommended for any runner both beginning and advanced.

Anatomy for Runners

Finally we like to end the show by talking with a non-profit organization to help spread the word about resources that can help anyone in the Springs area. If you don’t have your basic needs met how can fitness be a priority? Today we talk with Brian Kates who works for the city of Colorado Springs and he tells us about some great resources for parks in the area! visit the website at City of Colorado Springs

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Monthly Workout Program

Monthly HIIT Style Workout Program

We have put together a 4 week program where all you need to do is log in and complete the workout for the day.

How it works:

Select a start date.
Complete 1 workout for the next 7 days.
Repeat the 7 workouts for the next 4 weeks

NOTE: If you would like rapid results you can do anyone of the ten minutes videos as a”booster”in addition to this program!

Under Ten Fitness Private YouTube videos:

Progressions and Regressions

In this video we give some alternatives to some movements for the following workouts.

Day 1

4 rounds 5 minutes each.

1st round each movement will be done for 30 seconds each for 5 minutes with a 1 minute break between rounds.

2nd round – You will complete 10 reps of each movement.

Repeat each round once more for a total of 4 rounds.

List of Movements:

LUNGE WITH CURL
DREWPEE
PUSH-UP
SINGLE ARM PRESS WITH SQUAT
BIRD DOG
LYING LEG RAISE
GLUTE BRIDGE
PLANK

Total workout time including warm up is 30 minutes.

Day 2

4 rounds 5 minutes each.

1st round each movement will be done for 30 seconds each for 5 minutes with a 1 minute break between rounds.

2nd round – You will complete 10 reps of each movement.

Repeat each round once more for a total of 4 rounds.

List of movements:

SEAL JACKS
PICK UP PRESS
SUMO SQUAT
SIDE LUNGE
INCH WORM
SUPERMAN
RUSSIAN TWISTS

Total workout time with warm-up and cool down 35 minutes.

Day 3

Today is self Care! In this video we run through some movements that will loosen up the body.

Mobility for:

Ankles
Hips
Spine
Neck
Shoulders

Total workout time is less than 20 minutes.

Day 4

4 rounds 5 minutes each.

1st round each movement will be done for 30 seconds each for 5 minutes with a 1 minute break between rounds.

2nd round – You will complete 10 reps of each movement.

Repeat each round once more for a total of 4 rounds.

List of Movements:

REVERSE LUNGE
KNEE TUCKS
PLANK ROWS
SINGLE LEG GLUTE BRIDGE
IN & OUTS
FLUTTER KICKS
OVER HEAD SQUAT

Total workout time 30 minutes.

Day 5

4 rounds 5 minutes each.

1st round each movement will be done for 30 seconds each for 5 minutes with a 1 minute break between rounds.

2nd round – You will complete 10 reps of each movement.

Repeat each round once more for a total of 4 rounds.

List of Movements:

SQUAT AND PRESS
CHOPS TO THE LEFT
CHOPS TO THE RIGHT
SWING
PLANK SIDE STEPS
ALTERNATING LUNGE
REPTILES

Total workout time 30 minutes.

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

What the gym has taught us with Brittany Meier

Brittany Meier joins the show again today to tells us all of the great and wonderful things working out has taught her.

Fitness has so much to offer other than just a sexy body. Over time we have learned that fitness can teach us humility and patience. Understanding that results take time and if you really want to make a long lasting change you will have to work for it. It teaches us how to make a plan and find a way to achieve the things that we want, not just in the gym, but in our everyday lives.

Brittany Meier joins the show to talk about her life and how health and fitness has become more and more involved. Brittany shares some personal stories about herself and how fitness has really changed her life and given her more confidence, she has completely change her life over the past two years. She shares a story about how she felt very frail and weak before she started to train.

Since she started training Brittany has competed in multiple Power Lifting competitions and has sculpted her body in to a lean mean lifting machine. Listen to this episode to find out more about Brittany and her story and be sure to check back in all week where we will talk to Brittany about her workout program including diet and mindset.

Brittany went from working in a job that she was hating at the time to a job now that she has control over her future. Transforming her body and mind in the gym, proving to herself that anything is possible and with a little hard work and dedication, over a period of time, she has shown herself how strong she really is.

She is an inspiration to us all at Under Ten Fitness and we want to thank Brittany for being a guest on the show and sharing her story.

Strength transcends the gym and finds it’s wary into our lives giving us the confidence to achieve things we had only dreamed of before. You can find your strength too and with some squats, dead lifts, and a little sweating anything is possible!

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Body Image and Physique with Brittany Meier

Brittany tells us about self-image and how her body has changed over the years and how she sees herself. She describes how her body has changed since she began power lifting and good she feels.

Working out and fitness can be so powerful when it comes to how you feel about yourself and building confidence.

In this episode we get up close and personal with Brittany talking about body image and how we see ourselves.

She is an inspiration to us all at Under Ten Fitness and we want to thank Brittany for being a guest on the show and sharing her story.

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Inside A Power-Lifters Training and Diet with Brittany Meier

Brittany Meier is Back today to talk more about her training and diet and how they have progressed over time. During Brittany’s beginning stages her workouts were more simple and the weights were light. She focused on a few main movements including Squats, Bench Press and Deadlift. She describes how frustrating it can be when beginning her program and how she learned to be patient over time. Brittany goes on to describe her first power lifting and what it was like getting there. She also goes on to tell us the different phases she goes through when preparing for a competition.

In this Episode Brittany breaks down her complete workout cycle and lets us in to her kitchen to see what her diet is like!

She is an inspiration to us all at Under Ten Fitness and we want to thank Brittany for being a guest on the show and sharing her story.

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Brittany Meier and the Power of Fitness

Spoiler alert! In this episode Brittany tells us a story about how she couldn’t lift a gallon jug of milk to pour herself a glass before she started weight lifting and now she pours milk with the best of them!

She is an inspiration to us all at Under Ten Fitness and we want to thank Brittany for being a guest on the show and sharing her story.

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Personal Trainer Jake Opel Shares Some Tips on Fitness

Personal Trainer Jake Opel

Jake joins the program and gives us some helpful tips on motivation as well as some movements and exercises he likes to incorporate in to his clients programs.

Jake has played sports for his entire life so being active has always been a priority. After joining the military Jake has come back to his home town to pursue a career as a personal trainer and coach.

In addition to training Jake also hosts a podcast! The show is called Information Assault and can be found here: iTunes or Stitcher It’s like a variety show where Jake and other hosts interview guests and discuss trending topics.

You can also check out the website Information Assault Website

Listen to this episode of Under Ten Fitness!

Email: [email protected]
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Strength Workout – RDL’s – Tricep Press – Bicep Curl – Plate Squat

RDL’S – Tricep Press – Bicep Curl – Plate Squat

RDL’s – Stand with dumbbells in both hands. bending at the hips drive your but backwards allowing the weights to lower, once the weights reach just below your knees stand up. Keep a flat back during the movement and the crown of your head in line with your spine. When done correctly this is a great exercise for toning your glutes and strengthening your posterior chain (butt, hamstrings and back).

Tricep Press – Lying on a flat bench with dumbbells in your hands. Bring the weights to your stomach, press the weights straight up with your palms facing each other. Repeat the motion in a smooth controlled manner. This is a great exercise for your chest and Triceps of course!

Bicep Curl – Standing straight with dumbbells in your hands curl the weights. Focus on keeping your elbows locked against your sides and be sure not to rock, this creates momentum to help curl the weight. the purpose of this exercise is to use your biceps and if the weight is too heavy you will use momentum to help.

Plate Squat – This is a great exercise for beginners and developing the squat technique. By holding the weight straight out in front of you, you are forced to drive your hips back in order to remain balanced.