Open Sky Fitness Podcast

This week, Rob had a very informative interview with the CEO and Founder of Gauge Life, LLC, Christine Hronec, about what to look for in a supplement formula, her biggest takeaways from being a body-building competitor, and nutrition and exercise for the three body types: Ectomorph, Mesomorph, and Endomorph.   Learn more about The Official Coffee Diet Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Join us in this podcast episode as Rob and Christine discuss: The different body types and the unique set of struggles any of them will face for contest prep. Macros and calorie counting while training vs living a normal, healthy lifestyle, How to find out if you have insulin resistance and thus carbs aren't a good source of energy for you. Why weight loss is not linear. Her recommendations for healthy weight loss depending on the three different body types. The new line of Gauge Life supplements and how it compares to other brands.   About Christine Hronec Christine Hronec is an author, engineer, nutrition scientist, and bikini fitness competitor. Holding a B.S and M.S. in Chemical and Biological Engineering from Drexel University, Christine got her start at Fortune 100 Company DuPont as a chemical engineer for 6 years before branching out as an entrepreneur with small and mid-size start-up companies in the biotech and nutraceutical industries. Christine is the CEO and Founder of Gauge Life, LLC. an all natural dietary supplement company, and the founder and CEO of Gauge Girl Training, an online nutrition and fitness coaching service.   Christine has helped over 30,000+ people implement a macros based approach to nutrition ranging from olympic athletes and fitness competitors to those with over 100lbs to lose. Christine has been featured in Forbes, OK! Magazine, Flex Magazine, the Huffington Post, CBS, Fox News, and Muscle and Fitness HERS.     Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode | Work Ethic Versus Body Type with Christine Hronec 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 5:00 Introduction to Christine Hronec and how she launched Gauge Girl Training 9:00 Her experience training for body-building competitions and her biggest takeaways. 11:40 The different body types and the unique set of struggles any of them will face for contest prep. 14:00 Macros and calorie counting while training vs living a normal, healthy lifestyle 17:00 How to find out if you have insulin resistance and thus carbs aren't a good source of energy for you. 18:00 The importance of getting an A1C blood test for specific results on your insulin levels. 19:30 How she talks to people who want a completely different body type than what they're born with. 22:20 About one of just her many programs, The 6WeekShred™ 22:50 The process of reverse dieting explained and why it's so vital for understanding weight loss, dieting, and living a healthy lifestyle. 25:00 How to start calculating your macros to start losing weight plus why fat loss isn't linear. 30:00 Steps to start your own workout programming. 33:30 Her recommendations for healthy weight loss depending on the three different body types. 34:00 Workouts recommended for Endomorphs. 35:00 Workouts recommended for Ectomorphs 39:00 The new line of Gauge Life supplements and how it compares to other brands. 48:20  Closing comments with Rob 1:00:00 Join the conversation in our Open Sky Fitness Facebook Group 1:00:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Tune into last week's episode How a 7 Day Detox can Change Your Life with Dr. Alejandro Junger - Ep. 276 Connect with Christine Hronec and Gauge Girl Training via: Facebook Twitter Instagram YouTube Check out Christine's products: The 6WeekShred™ Gauge Life supplements Ebooks You might like these other podcast episodes: How To Eat For Your Body Type – Ep. 135 NY Times Article Is One-sided About The Biggest Loser-ep. 95 Brett Hoebel: Biggest Loser Trainer Tells All -ep. 74 Mike Israetel: Proper Weight Lifting Techniques-ep.80 Jonathan Bailor: The Calorie Myth – Ep. 28   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 277 -  Work Ethic Versus Body Type with Christine Hronec!  We hope you have gained more knowledge on how to be a healthier you.  

How a 7 Day Detox can Change Your Life with Dr. Alejandro Junger   Learn more about The Official Coffee Diet Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Founder of the Clean Program and Author of both, Clean, and his latest, Clean 7, Dr. Alejandro Junger, joins me this week to share the power of an elimination diet, his 5 R's to live a healthy life, and how to detox not just your nutrition but your environment and habits too. Join us in this podcast episode as Rob and Dr. Junger discuss: His 5 R's to living a healthier life: Remove, Reinoculation, Restore, Repair, and Relaxation. How to clean out your kitchen and start eating fresh for your health. Steps to start removing toxins from your gut, environment, and even thoughts. What it means if your body isn't properly sweating. What foods and supplements you should consume during an elimination diet. How to stay anchored in the present moment no matter what you're doing. We also had a good talk about a question from one of my clients, "How can I heal my eczema?"    Clean 7 by Dr. Alejandro Junger Click here to get your copy of Clean 7 by Dr. Alejandro Junger The New York Times best-selling doctor and author of Clean shows us that it doesn't matter where you live, how old you are, or what symptoms you suffer from, in seven days, you can change the course of your health forever. The culmination of over 30 years of research, education, and practice, Dr. Alejandro Junger's revolutionary, seven-day program is based around the core principles of functional medicine, Ayurvedic medicine, and intermittent fasting. Each one of these practices alone can have positive and lasting effects, but when used together, they propel the body to health, weight-loss, symptom-reversal, and restoration. The air we breathe, the water we drink and bathe in, the skin products we use, the detergents we clean with, the medications we take, but mostly the foods we eat, are loaded with toxic chemicals that cause all kinds of dysfunctions. We know this, but we feel powerless to control the effects - constipation, body aches and pains, allergies, migraines, stubborn weight, sleeplessness, depression, and anxiety, to name a few. In time and left unabated, these symptoms develop into full blown diseases, many of them life-altering, but even in the best-case scenario, they leave us uncomfortable and unwell. CLEAN 7 is the medically-proven seven-day answer to this toxic overload. The one-week program you'll discover in this audiobook offers day-by-day, hour-by-hour guidance with easy-to-follow meal plans and delicious recipes that guarantee success.     Dr. Alejandro Junger Founder of the Clean Program, Dr. Alejandro Junger was born in Uruguay. He graduated from medical school there in 1990 and moved to New York City for his postgraduate training. The drastic change in lifestyle and diet resulting from his move to New York City soon showed up as irritable bowel syndrome and depression. Becoming a patient of the system he was practicing was such a shock, that it started his journey in search of an alternative solution to his health problems. His findings are the subject of his first book, "Clean: The Revolutionary Program To Restore the Body’s Natural Ability to Heal Itself", where Dr. Junger describes how he became aware of the toxicity of our planet. "Clean" is a manual for readers to learn how to turn on and work with their own detoxification systems to restore and maintain optimal health.   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode | How a 7 Day Detox can Change Your Life with Dr. Alejandro Junger 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 4:00 About Dr. Junger & Rob's conversation today 5:00 Introduction to Dr. Junger and his own wellness journey which led him to his clean program. 10:00 The ups and downs he faced in his health as he moved and trained in cardiology around the world. 15:00 Connecting all of the mind and different parts of the body to heal and function better. 17:00 The power of functional medicine when approaching health with a holistic approach. 18:20 Differences and similarities between functional and western medicine. 26:00 How he developed his Clean Program, what it is, and how it can help you detox from our world's toxins. 28:40 Toxins found in our world including food, cosmetics, cleaning products and more. 30:00 What it means if your body isn't properly sweating. 31:00 What types of foods are included and not included in the 7-day vs. his 21-day program. 31:50 Foods that are kept out during an elimination diet and what supplements are taken to support the body. 36:00 His 5 R's to living a healthier life: Remove, Reinoculation, Restore, Repair, and Relaxation. 36:10 The First R - Removal of toxins in your kitchen, environment, and from your thoughts. 37:10 The Second R - Reinoculation with prebiotics and probiotics. 37:30 The Third R - Restoring the good nutrients. 37:50 The Fourth R - Repairing the intestinal gut wall lining aka the Achilles heel of our health. 39:50 The Fifth R - Relaxation because stress can be a direct source of disease. 42:00 How Rob's own new behaviors have aided his mental health transformation and wellbeing. 44:00 The importance of not only being present during your morning meditation but all of the time. 46:00 How to stay anchored in the present moment no matter what you're doing. 50:00 How long it would take to see healing from eczema with his Clean Program if it does work for Rob's client. 56:00  Closing comments with Rob 1:00:00 Join the conversation in our Open Sky Fitness Facebook Group 1:00:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Tune into last week's episode Tiny Habits Can Change Everything with BJ Fogg - Ep. 275 Connect with Dr. Alejandro Junger via: Instagram Facebook Twitter Visit the Clean Program website and connect via: Facebook Instagram Twitter Pinterest Read Dr. Junger's books: Clean Clean 7 Clean Eats Learn more about Dr. Jeffrey Bland Check out the Medical Medium's website You might like these other podcast episodes: How to Detox Heavy Metals with Wendy Myers - Ep. 274 Nicole Visnic: The Truth About Individual Nutrition Needs – Ep. 154 Elimination Diets: Lose Weight And Change Your Diet For Life – Ep. 166   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 276 -  How a 7 Day Detox can Change Your Life with. Dr. Alejandro Junger!  We hope you have gained more knowledge on how to be a healthier you.        

"If you're lacking confidence, you won't even try but if you build it then you will try new things and when you hit roadblocks, you will persist and get through them." - BJ Fogg   Social science research associate at Stanford University, Founder & Director of the Behavior Design Lab, and Author of the book, Tiny Habits, BJ Fogg, speaks to Rob about why we should be focusing more on quick baby steps instead of big leaps to achieve successful behavior change.   Learn more about The Official Coffee Diet Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Join us in this podcast episode as Rob and BJ Fogg discuss: How to use your own routine as a prompt for habit change. Why tiny habits actually create a high impact on the behavior changes we want to make and how to begin seeing it that way. His ABC's in Tiny Habits and how to apply them to your life. Why we have to design tiny habits for ourselves at our lowest states of motivation; not at the highest states.   "Simplicity changes behavior." - BJ Fogg   Tiny Habits by BJ Fogg Ph.D Order BJ Fogg's new book, Tiny Habits, and get his free habit-building toolkit today! The world’s leading expert on habit formation shows how you can have a happier, healthier life: by starting small.  When it comes to change, TINY IS MIGHTY. Start with two pushups a day, not a two-hour workout; or five deep breaths each morning rather than an hour of meditation. In TINY HABITS, B.J. Fogg brings his experience of coaching more than 40,000 people to help you lose weight, de-stress, sleep better, or achieve any goal of your choice.  You just need Fogg’s behavior formula: make it easy, make it fit your life, and make it rewarding. Whenever you get in your car, take one yoga breath. Smile.  Whenever you get in bed, turn off your phone. Give yourself a high five. Change can be easy—once it starts, it grows.  Let B.J. Fogg show you exactly how.   Tiny surprises for happiness and health | BJ Fogg, PhD | TEDxMaui https://www.youtube.com/watch?v=2L1R7OtJhWs   About BJ Fogg B.J. Fogg is a social science research associate at Stanford and author. He is the founder and director of the Stanford Persuasive Technology Lab, later renamed as Behavior Design Lab. In the widely-anticipated book Tiny Habits: The Small Changes that Change Everything, readers will discover the landmark Tiny Habits method that has helped thousands of people build their ideal lives. Unlike anything that’s come before, this system—what Dr. Fogg has coined “Behavior Design”—cracks the code of habit formation.   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode | Tiny Habits Can Change Everything with BJ Fogg 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 3:20 Introduction to BJ Fogg 4:40 His origin story of becoming a research expert in building habits and changing his own behavior. 6:00 How to use your own routine as a prompt for habit change. 7:20 Tiny Habit: Connecting push-ups to peeing. 8:15 Why tiny habits actually create a high impact on the behavior changes we want to make and how to begin seeing it that way. 9:00 Why we have to design tiny habits for ourselves at our lowest states of motivation; not at the highest states. 9:40 Don't set the bar to a higher level and keep it at something small and achievable. 11:40 How to start building tiny habits for healthy weight loss. 14:00 How building tiny habits, in the long run, can have a much bigger impact on your confidence and efficacy than striving for big goals overnight. 15:00 His ABC's in Tiny Habits and how to apply them to your life through prompts. 28:40  Closing comments with Rob 1:04:00 Join the conversation in our Open Sky Fitness Facebook Group 1:07:20 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Tune into last week's episode How to Detox Heavy Metals with Wendy Myers - Ep. 274 Connect with BJ Fogg via: Facebook Instagram - Tiny Habits Twitter Instagram - BJ Fogg YouTube LinkedIn Read his book, Tiny Habits: The Small Changes That Change Everything Learn more about the Behavior Design Lab Watch BJ Fogg's Ted Talks and presentations: Forget big change, start with a tiny habit: BJ Fogg at TEDxFremont Tiny surprises for happiness and health | BJ Fogg, PhD | TEDxMaui BJ Fogg: Individuals Must Change Habits for Better Health Get your own copy of The Miracle Morning by Hal Elrod Check out the book, Mindset by Carol S. Dweck Listen to our first 2020 episode: Getting Clear On What You Want for 2020 - Ep. 270   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 275 -  Tiny Habits Can Change Everything with BJ Fogg!  We hope you have gained more knowledge on how to be a healthier you.            

How to Detox Heavy Metals with Wendy Myers "Minerals are the foundation of heavy metal detoxification. They get your body working correctly; you can't have cell communication or hydration without minerals. So, you have this fix your health's foundation before actually beginning or considering a detoxing process." - Wendy Myers Heavy Metals Detox & Supplement Expert, Functional Diagnostic Nutritionist, Author of Limitless Energy, and Founder of Myers Detox, Wendy Myers, joins Rob to share the many problems that heavy metals can bring to our health, how to detox from them, and even discussed Rob's own test results.   Learn more about The Official Coffee Diet Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     Join us in this podcast episode as Rob and Wendy Myers discuss: Why minerals are the foundation of heavy metal detoxification. Which minerals most people are lacking what the best supplement forms to take are on the market. Why many people actually don't absorb edible minerals very easily so topical treatments and Epsom salts are very beneficial for them. Other wellness practices to help you detox and give your body and mind a boost. Why bioenergetics such as the NES device is the future of health.   Asses your relative levels of heavy metal at heavymetalsquiz.com   Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue Learn how to unleash unlimited energy with the power of detox. Did you know that your body is full of toxic metals? And that these metals interfere in your body's ability to produce energy? You must detox if you want to maximize your energy. Limitless Energy is an invaluable guide that will reveal what toxic metals cause fatigue, where you're getting the metals in the air, food, and water. And how to safely detox them using Wendy's trademark Mitochondria Detox Program to reverse chronic fatigue and increase your energy...for life. There are 100,000 chemicals and dozens of toxic metals in our environment. No one is immune to its effects on our energy, brain function, and our health. You must learn how to detox your body in our ever-toxic world if you plan to live a long time healthy, disease-free and medication free. Is Toxicity Impacting Your Life? Are you eating great, sleeping well, and exercising and still don't feel your best? Toxicity is the most likely culprit. You must add detox protocols to your healthy lifestyle to maximize energy production and feel your best. Limitless Energy teaches you how to do exactly that - how to detox the right way - to increase your energy and longevity and maintain a youthful appearance.     About Wendy Myers Wendy Myers is the founder of MyersDetox.com. She is a heavy metals detox expert and functional diagnostic nutritionist in Los Angeles, CA. She is the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. Wendy hosts the Myers Detox Podcast about all things related to detox. She’s passionate about educating people on the importance of detox to live a long, disease-free life. She created the revolutionary Myers Detox Protocol and Mitochondria Detox programs after working with thousands of clients around the world     Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode | How to Detox Heavy Metals with Wendy Myers 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 5:00 Wendy's background and own wellness journey of healing from brain fog, being overweight, and negative emotions. 7:00 Her low-level hormones which at 37 years and how that launched her own investigation into what was causing it and how she could heal. 9:00 Why minerals are the foundation of heavy metal detoxification. 10:30 Which minerals most people are lacking what the best supplement forms to take are on the market. 11:00 The importance of buying from cheap brands that sell supplements with magnesium oxide that has only have a 4% absorption rate. 11:50 Why many people actually don't absorb edible minerals very easily so topical treatments and Epsom salts are very beneficial for them. 14:00 How long it takes someone to detox based on age and how long they've been ill for. 17:00 Unpacking what a mitochondria detox is and how it helps our health bounce back. 18:00 Why cancer is considered a mitochondria disease by some experts. 21:00 Other wellness practices to help you detox and give your body and mind a boost. 22:30 The NES scanner device to detect deficiencies, toxicities, and food allergies in the body. Why bioenergetics is the future of health. 27:00 Results from Rob's hair sample for a hair tissue mineral analysis. 32:00 Common sources of arsenic levels found in the body. 35:00 The fact that we have to face the truth that all of our foods have metals in them plus why she believes it's so vital to eat fish but which ones you should avoid. 37:00 Where ketamine metal is found in the body and why it causes more cancer than all other metals combined. 38:30 Why lead never shows up on a test but we all have it in the body. What it means to have high aluminum levels in the body. 40:30 Where we get high levels of nickel from. 42:00 What it means to have high levels vs. low levels of metals in your test's outcome. 45:00 What products and practices will help your body improve its ability to detox. 52:00 Why so many people have thyroid issues. 53:00 Further recommendations for detoxing from toxic metals in the body. 1:03:50  Closing comments with Rob 1:04:00 Join the conversation in our Open Sky Fitness Facebook Group 1:07:20 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Connect with Wendy Myers via: Facebook Instagram Twitter YouTube Pinterest Learn more about The Myers Detox Protocol  Take The Mitochondria Detox Check out Wendy's interview on Wellness Force Radio: How To Live To 110: Wendy Myers - Episode 205 Read the Guide to Sources and Symptoms of Toxic Metals on her site Learn more about Dr. Alejandro Junger     Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 274 - How to Detox Heavy Metals with Wendy Myers!  We hope you have gained more knowledge on how to be a healthier you.    

Speaker, Science Consultant, Founder of Red Pen Reviews, and Author of The Hungry Brain, Stephan J. Guyenet, joins me to discuss how the way we live today has impacted the food we eat, how often we eat, and why the brain wants us to overeat. Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset Join us in this podcast episode as we discuss: Where hunger comes from. What we know and what we continue to learn about our eating habits today. Why we have such a hard time maintaining our weight or stopping ourselves from overeating. Why our brain and body work the way they do to hold onto fat and keep us overweight. Several factors that are suspected or known to move the bodyweight set point. We also discussed his health book reviewing website, Red Pen Reviews, why it will help you find the right books to read, and why other reviews like that from Amazon are basically worthless.   About Stephan J. Guyenet Stephan J. Guyenet received a BS in biochemistry from the University of Virginia, a PhD in neuroscience from the University of Washington, and spent a total of 12 years in the neuroscience research world. His scientific publications have been cited more than 2,100 times by his peers. His most recent work investigates the neuroscience of eating behavior and obesity. Today, he continues his mission to advance science as a writer, speaker, and science consultant. He lives in the Seattle area, grows unreasonable amounts of potatoes, and brews a mean hard cider.     Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode | Why Your Brain Wants To Overeat with Stephan J. Guyenet 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 3:00 Living a healthy life doesn't mean you have to turn into a gym rat. 4:30 A special message from Rob's friend, Oz. 6:00 Share your feedback with Rob and Devon on iTunes 8:30 Introduction to Stephan J. Guyenet 9:00 The start of his career and why he has such a great interest in neuroscience. 13:00 His book, The Hungry Brain, and what readers will learn when they read it. 15:30 Where does hunger come from? What we know and what we continue to learn about our eating habits today. 19:00 Why we have such a hard time maintaining our weight or stopping ourselves from overeating. 22:30 Why our brain and body work the way they do to hold onto fat and keep us overweight. 25:40 Our "comfortable" weight and how that can change either positively or negatively over time. 28:30 Several factors that are suspected or known to move the body weight set point. 33:00 How our modern environment has impacted our food decisions and health. 42:30 Diet palatability: How seductive is the food that you're eating? 46:00 Why we're so trigged to eat fast food or overeat. 51:00 How to train the mind to let go of bad habits. 56:00 Foods that tend to push us to overeat and what we can focus on buying/shopping for instead. 57:40 Observing the differences between what our hunter/gatherer ancestors ate compared to what we eat today. 1:03:00 Exploring time-restricting eating. 1:05:10 His health book reviewing website, Red Pen Reviews, why you should check it out, and why other reviews like that from Amazon are basically worthless. 1:13:00  Closing comments with Rob 1:15:00 Join the conversation in our Open Sky Fitness Facebook Group 1:19:20 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Connect with Stephan J. Guyenet via Twitter LinkedIn Check out Red Pen Reviews Learn more about Cooperative breeding in South American hunter-gatherers by Kim Hill and A. Magdalena Hurtado Listen to these other Open Sky Fitness Podcast episodes: Preventing Alzheimer’s With The Ketogenic Diet: Amy Berger – Ep. 267 Dave Asprey: Bulletproof Hacks For A Healthier Home And Life – Ep. 183     JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 273 - Why Your Brain Wants To Overeat with Stephan J. Guyenet!  We hope you have gained more knowledge on how to be a healthier you.            

  This week, I am excited to share with you this great conversation I had with my friend, colleague at and Co-Founder of RetroFit Gym, and fitness expert specializing in extreme weight loss, Jessie Pavelka. We dove deep into his Four Elements for living a healthy life: Eat, Sweat, Think and Connect plus we also discussed the following and more: Why true transformation really begins when you look at your emotional, relational, mental and spiritual health. The four points of the Connect Element: to yourself, to another person, to a group, and to a higher power. Why the key ingredient to being healthy is to simplify it and how to do that. How to step away and take a closer look at what kind of life you want to create for yourself.The struggle many people face to lean into all of these different roles. Devon and I also took a few minutes at the start of the show to talk about how to continue staying motivated about your 2020 health goals, how to find your 'why' for living a healthier lifestyle, and how to stay accountable with a buddy. Hope you enjoy the conversation and learn something new!   Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   About Jessie Pavelka Jessie Pavelka is an Internationally recognized Health and Wellbeing Expert who hosts Sky TVs ‘Obese: A Year to Save my Life’ In the US he was a trainer on NBC’s ‘Biggest Loser’, hosted ‘Dietribe’ on Lifetime TV and appeared on Oprah’s OWN network. He is currently the Ambassador for Cancer Research UK’s Race for Life and England Athletic’s Run Together Initiative. His UK company ‘Pavelka’ is a wellbeing partner for technology giants Cisco Systems, helping employees become more resilient and healthier in a fast-moving, dynamic world. Texan born Jessie has 15 years of experience in working with people who want to make changes in their lives. Although he specializes in extreme weight loss his main aim is to assist people to regain control and live the life they truly deserve.   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode | SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik: 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00 How are your New Year Resolutions coming along? How can you keep on track with them? 6:50 What can help you stay motivated with your goals even if you haven't hit rock bottom yet? 7:50 How to find your purpose and reason to be healthy before the rock bottom hits. 20:30 Introduction to Jessie Pavelka 23:00 His experience being invited to an Overeaters Anonymous: Newcomers meeting to observe and how it helped him shift to who he now helps. 25:00 The importance of being consistent with small changes every day. 26:20 Why we can' change people but we can set an example for them by living a healthier lifestyle. 28:00 Jessie's Four Elements for living a healthy life: Eat, Sweat, Think, and  Connect. 30:30 Why true transformation really begins when you look at your emotional, relational, mental and spiritual health. 31:50 How to bring the Think Element to your day to day life through breathwork, meditation, mindfulness, and more. 32:20 The four points of the Connect Element: to yourself, to another person, to a group, and to a higher power. 44:00 Why it's so hard to understand what a deeper love is if you don't have a child of your own. 49:50 His own struggles with mental and emotional health. 51:00 Why he's always been interested in people's different struggles and what the solution was for them. 57:00 The fact that many health and fitness influencers and biohackers are making being healthily complicated when it doesn't have to be that way.  1:00:00 Why the key ingredient to being healthy is to simplify it and how to do that. 1:04:00 How to step away and take a closer look at what kind of life you want to create for yourself. 1:06:30 The struggle many people face to lean into all of these different roles. 1:11:00 The high expectations that society puts out there and so we're sold the idea that we can become whatever we want to be. 1:14:00 How to not get sucked into the idea that you have to become great but just fall in love with something and become great at it. 1:19:00 The beauty of getting curious about people, new ideas, activities, and opportunities. 1:25:00  Closing comments with Rob and Devon 1:26:00 Join the conversation in our Open Sky Fitness Facebook Group 1:27:20 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Connect with Jessie Pavelka via: Facebook Instagram YouTube Learn all about RetroFit Download the Nextdoor app You might enjoy these other Open Sky Fitness Podcast episodes: Self Love: Why We Have To Work For Our Own Happiness With Briar Flicker-Grossman – Ep. 268 Getting Clear On What You Want For 2020 – Ep. 270 Discover Your Value & Confidence With Ingrid Marcum – Ep. 250 Dave Asprey: Bulletproof Hacks For A Healthier Home And Life – Ep. 183 Ben Greenfield On Striking The Ideal Balance Between Health And Performance - Ep. 38  Find out more about Jay Ferruggia     JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 272 with Jessie Pavelka: Eat, Sweat, Think and Connect Your Way To Better Health!  We hope you have gained more knowledge on how to be a healthier you.

SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik   "I had no idea until I was sick how simple and effective something like breathing can be for changing our lives. We're not given a manual for our mind nor for our body but SOMA has both of those things so that you can get the most out of your life?" - Niraj Naik   We really take breath for granted but it can actually open us up to a world of greater physical health, mindfulness, and even help us discover our purpose. This week I'm honored to have Holistic Wellness Expert, Author, Founder of The Renegade Pharmacist blog, and SOMA Breath Instructor, Niraj Naik, join me for this episode.   Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Join Niraj and me as we discuss: His career as a pharmacist, how he became the Renegade Pharmacist, and how he transitioned away from that to focus more on healing and his wellness journey. His healthcare scare when he was house-bound for a year and was able to heal from it through pranayama, yoga, and Ayurveda. How he is intertwining yoga, the ketogenic diet, and intermittent fasting to temporarily create resistance to awaken the body. How he's combined rhythmic music with breathwork for SOMA Breath and open us up to higher consciousness and mindfulness. How SOMA Breath can help you uncover your true will, gifts, and human essence. Why focusing on a new habit every day is what changes our minds' state.   Discover Soma Breath - How A Secret Ancient Ritual Became A Modern Global Movement [embed]https://www.youtube.com/watch?v=rFAboXtQjpg[/embed]   SOMA Breath: Meditation Evolved Ancient breathing techniques combined with modern technology makes this revolutionary meditation experience highly enjoyable while also increasing your energy, health & wellbeing in minutes. 21 Day Awakening Breath Journey Supercharge your mind, body & spirit and call in your true life's purpose in this 21 day virtual retreat. Step 1 - Creative Visualization Step 2 - 21 Day Breathwork Meditation Journey Click here to sign up for the next 21 day virtual retreat Become a SOMA Breath Instructor The high-intensity training for your spirit. A sequence of therapeutic breathwork techniques combined with brainwave music and guided meditation that awakens your clients to their full human potential. Get all the tools you need to start instructing ‘the awakening’: Foundations The Process Community License Click here to learn more and get started today   Niraj's SOMA Breath Gift To You Use the code openskyfitness to receive 10% off your purchase at SOMA Breath's website   About Niraj Naik Niraj Naik is a qualified pharmacist who comes from a background of working long hours for several years as a community pharmacist.  Becoming a certified “legal drug dealer” at the ripe age of 24, he got to witness first-hand, many clients going home with shopping bags full of drugs each month, rarely getting better and usually going on to suffer from other diseases. He also learnt of the debilitating side effects of the prescription medication which drove many of the patients to have to take more and more drugs to ease the side effects. Niraj's Mission Curious to find ways to improve his own health he attended several health seminars and discovered an in-depth approach on how to reach optimum health and vitality by understanding the true origin of disease and how to prevent it. After experiencing great benefits with his own health, Niraj was motivated to devise a scheme to see if he could also help his suffering patients. He incorporates a lifestyle plan called his “healthy shopping lists' that includes simple food swaps, tools, and websites to support their specific condition. The SOMA Breath Journey Niraj is now a professional musician, holistic health expert, and entrepreneur. He runs several successful websites that help others who suffer from stress-related, chronic diseases through his self-composed, captivating meditation music, and online courses. Niraj has composed music for healing centers, spas, and therapists worldwide.   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode | SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik: 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 5:00 Introduction to Niraj Naik 6:30 His career as a pharmacist, how he became the Renegade Pharmacist, and how he transitioned away from that to focus more on healing and his wellness journey. 8:00 Bad habits he was making, how he dived into negative emotions and had a nervous breakdown from being exhausted day after day as a pharmacist. 8:50 How going to a Tony Robbins event really changed his life and how he was introduced to breathwork and mindfulness. 9:30 The constant health decline he saw in customers and how introducing them to what he knew about breathwork, nutrition, and movement also changed their lives. 10:35 His healthcare scare when he was house-bound for a year and was able to heal from it through pranayama, yoga, and Ayurveda. 12:30 What pranayama is and how it radically helped his health heal. 15:00 The meaning behind Ayurveda and how the practice is done. 18:00 The physical benefits of breathwork. 19:30 Benefits of spending time in a sauna for deep meditative states, detoxing, and healing the mind. 20:40 Why some vegetables are designed not to be eaten by animals and humans thus we have difficulty digesting some of them; at least if they're not cooked properly. 24:00 How he is intertwining yoga, the ketogenic diet, and intermittent fasting to temporarily create resistance to awaken the body. 25:00 Difference between industrial yoga that must of us know today and the actual, traditional yoga practice. 29:00 How different cultures' traditions have shaped our habits and ways of living today. 30:30 What is SOMA Breath and Niraj's mission to share it to help other people. 37:00 Why more and more people are becoming enlighted every day. 41:00 How he's combined rhythmic music with breathwork for SOMA Breath and open us up to higher consciousness and mindfulness. 44:00 Why the work won't truly happen until we're aware and how SOMA helps us reprogram our inner software. 48:00 How SOMA Breath can help you uncover your true will, gifts, and human essence. 57:40 What actions you can start taking today including attending his 21-Day Program or Foundational Course. 58:45  Closing comments with Rob 1:03:00 Join the conversation in our Open Sky Fitness Facebook Group 1:04:00 What can help you find your purpose and take your life to the next level. 1:06:00 Why money alone can't be a purpose or mission. 1:10:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Connect with Niraj Naik via: Facebook Twitter Instagram LinkedIn The Renegade Pharmacist Facebook YouTube Join the mission of SOMA Breath: Facebook Community Instagram Learn more about Niraj's work: Scientific Explanation Of Soma Breath Niraj Naik – Healing with The Power of Breath 24 Questions with Niraj Naik Renegade Health Test: How healthy are you really? Swami Ambikananda Saraswati Attend the 21 Day Awakening Breath Journey Become a SOMA Breath Instructor Find out more about these mentioned sources: Tony Robbins Perform Better Summit Dana Santas The Plant Paradox by Steven R. Gundry You might like these other Open Sky Fitness Podcast episodes mentioned today: Jill Miller: The Pros & Cons Of Hypermobility – Ep. 243 John Durant: Biohack Your Health With Paleo – Ep. 158 Dr. Loren Cordain: The Origin Of The Paleo Diet- Ep. 97   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 271 - SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik!  We hope you have gained more knowledge on how to be a healthier you.

Make Yourself Present with Good Intentions On this week's BONUS episode, we return to the conversation Rob and Devon had in episode 125 about how good intentions have a more powerful impact our lives compared to just goals. As you tune in, learn and take notes on how you can set new intentions for yourself with an easy, 4-step process. Throughout the podcast, Rob and Devon share personal stories about how they've learned how to set good intentions for themselves.   Intentions vs. Goals   "Goals are the external results and intentions are your external connections to yourself." - Rob Dionne   A lot of us enjoy the process of goals, but when we meet the end date, the final result can be frustrating. To really succeed in your goals and to feel accomplished, you have to have an intention behind it.   What is an intention? Intention is a way of being in the present. It's all about focusing on HOW you're going to complete your goal or HOW your going to create a mindset around doing something. Intentions give you a WHY and a purpose for completing goals. Maybe your goal is to lose 10 pounds, but your intention is why you want to do that. Is it to be more healthy? To have more energy? Allow yourself to be present with the process with each intention! Intentions are your external connections to yourself. A lot of people feel a sense of loss after they complete a goal, but intentions can help move you forward towards what you want to work on next so that you're constantly setting new S.M.A.R.T. Goals for yourself.     What is a goal? Goals are something that you're trying to do to achieve a result in the future. They are the external results. A goal can move you forward, but the happiness relies on whether or not you accomplish that goal. We can be so hard on ourselves for not completing a goal such as losing a certain amount of weight. However, what's more important is to notice other changes in yourself thanks to all of your hard work-your energy, digestion, new abilities etc.   Different Types of Intention   "You either win or you learn. There is no lose." - Rob Dionne   There are three different types of intention: immediate, short-term, and long-term. From here on out, any goal you make has to be aligned with your new intention.   Immediate Intentions Immediate intentions can take place the very moment when you wake up in the morning and set an intention for just that day. For example, you might wake up and tell yourself, "I'm going to try to be really present today. I want to focus on being more grateful today."   Short-term Intentions Short-term intentions last from a couple of months to a year. During this time, you take a step back to really look at yourself and make a commitment to improve something in your life. Have an intention for the year for yourself. Take a look at what you NEED and what you WANT. Short-term intentions can be applied to anything: health, careers, relationships etc. Especially if you're in pain, you're sick, and your health really needs attention; make sure you're giving yourself what you need before you give to others.   Life-long Intentions Life-long intentions are broad and something that you can focus on for your entire life. Some examples might be: Build a family and create friendships with those you support and those who support you back. Inspire others and be around people that inspire you. Have empathy for not only others, but for yourself as well. Life-long intentions don't have to be complicated and they're quite simple.   4 Steps to Create a Good Intention   "Be curious about your feelings and be present with them." - Devon Dionne   Creating a good intention does not have to be complicated. Devon and Rob have put together a 4 step process to help you create a good intention for yourself.   1) Discover Who You Are Spend some time with yourself to think about who you are and where you feel unempowered in your life. If you don't feel like you can discover yourself on your own, you can talk it over with someone you are close to or with a therapist. You may feel unempowered about your eating habits (do you have self control over eating unhealthy foods), time management, health, and relationships. Learning about this is important to help you discover who you are and where you're at in your life.   2) How Are You Being? How do you treat yourself? What actions do you take? Are you thoughtless, unloving, or disconnected to who you are? How do you treat others; especially the ones that you love the most? Do you show up for the relationship or are you unloving, cold, distant, and even self-absorbed?   3) The Cost of Being This Way How are your actions making you feel? Are you exhausted, ill, angry, negative? Do you feel like you're letting other people down? Do you feel alone or disconnected with your loved one? How does this affect you physically? Do you harm your body? Are you eating nutritious foods and exercising regularly? Or do you ignore your body? How is your mental health? Do you feel anxious, depressed, or confused? How does everything make you feel?   4) Set a New Intention for Yourself   "Give love as a gift. You have to love yourself first before you give of yourself to others." - Rob Dionne   The best part of this process is that now you get to make a 180 turn and set a new intention for yourself. Examples of intentions might be to love with all of your heart or to give love without any expectations from other people. Start with this thought: "I am going to be ________________." For example: I am going to be more loving. I am going to focus on myself and my family before helping others. I am going to be more empathetic. I am going to be more health conscious. I am going to be more present for my clients. Once you've established good intentions for yourself, you can start to set S.M.A.R.T. goals. Just remember that any goal you make has to be aligned with your new intention.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 7:00  Why do some people enjoy the process of completing goals while others struggle and fall short? 8:30  Goals vs. Intention 12:00 Having goals without intentions: Rob and Devon's experience on the Road to Hana in Maui 20:00  Having intention is more important than having goals 23:00  Different types of intention: immediate, short-term, life-long intentions 25:50  Devon's current short-term intention 29:00  How to implement intentions and be present with yourself 33:00 Life-long intentions 34:30  How to create a good intention in 4 steps 51:40  Closing comments with Rob and Devon 52:30  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook How to Set S.M.A.R.T. Goals-Episode 104 Craig Ballantyne: How to Create a Perfect Day- Episode 91 The Perfect Day Formula by Craig Ballantyne How To Set Goals: Ultimate Goal Setting Guide to Having Your Best Year Ever by Craig Ballantyne The Artist's Way: A Spiritual Path to Higher Creativity  by Julia Cameron Road to Hana in Maui, Hawaii The 7 Sacred Pools along the Road to Hana in Maui, Hawaii To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 125- The Power of Intention! We hope you have gained more knowledge on how to be a healthier you!

Happy New Year everybody! As we kick off not only a new year but also a new decade, Devon and I wanted to share some great strategies that have helped us get clear on what we want in 2020 and beyond. Probably the biggest takeaway that you will get from this episode is that you never have to, nor should, go it alone. Reaching out for help, sharing your intentions, and asking your inner circle for support really makes a difference.   Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   In this episode we cover the Life SAVERS strategy based on the book, The Morning Miracle by Hal Elrod: Silent Affirmations Visualization Exercise Reading Scribing In our first episode of 2020 we also discuss: What it means to be an adult: Asking for help whenever you need it. Why working backward on any goal is the best strategy for what you want to achieve in life. The importance of being open and sharing your goals with your inner circle, network, and community. Why you have to make long-term goals to achieve what you want in life. Want to learn more strategies that will help you achieve what you want in 2020? Then you should check out Episode 125 - The Power of Intention   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00 The book, The Miracle Morning by Hal Elrod, and the great impact it has had on both Rob and Devon. 5:50 Your Golden Hour: Move your wake up time to a max of one hour earlier. 8:30 The Life SAVERS acronym to help you create your Miracle Morning for 20 minutes to 1 hour by setting aside 2-10 minutes for each. 8:50 Silent: Be silent in the morning to get in the right mindset. 10:00 Affirmations: Focus on positive affirmations. 12:00 Visualization: Think about and visualize what you want your life to look like. 13:40 Exercise: Set up an exercise routine for your morning whether it's 5, 10, 15 or more minutes 16:30 Reading: Get your creative juices flowing and why Rob chooses it as his very first thing to do in the morning. 18:40 Scribing: Journaling down your thoughts or goals. 19:30 Rob and Devon's tips for adding meditation into your mix. 20:00 How Life SAVERS have helped Rob and Devon improve their morning ritual. 25:00 Building a visualization practice to help you create what you want in life. 27:00 How to create and focus on deep-rooted goals based on your true dreams. 28:30 How to decide whether you truly want something or to be someone and it's just the idea of it that you love. 35:00 Rob and Devon's future intentions for themselves and their family. 38:00 Why working backward on any goal is the best strategy for what you want to achieve in life. 41:00 The importance of being open and sharing your goals with your inner circle, network, and community. 50:00 Why you have to make long-term goals to achieve what you want in life. 59:00 Stay tuned for our re-release of Episode 125 - The Power of Intention 1:14:150  Closing comments with Rob and Devon 1:18:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Get your own copy of The Morning Miracle by Hal Elrod Read these other books mentioned on the show: The Grateful Entrepreneur by Scott Colby The Secret by Rhonda Byrne Never Eat Alone by Keith Ferrazzi and Tahl Raz Download both the Nextdoor app and the Insight Timer app Learn more about Why Bikram Yoga's founder is in hot water in a new Netflix documentary Watch the BIKRAM: YOGI, GURU, PREDATOR | Official Trailer | Netflix Listen to the Tune into the Growth Now Movement with Justin Schenck episode no. 116 - The Real Why's Behind Getting Healthy with Rob Dionne Check out these other Open Sky Fitness Podcast episodes: The Power of Intention - Ep. 125 40 Gratitude Strategies For Life With Scott Colby – Ep. 264 Self Love: Why We Have To Work For Our Own Happiness With Briar Flicker-Grossman – Ep. 268 How To Get Out Of A Health Rut With Udo Erasmus – Ep. 263 Simplifying Intermittent Fasting: You’re Welcome! With Kristen Mancinelli – Ep. 247 Gretchen Rubin: Navigating Expectations With The Four Tendencies – Ep. 234 Jen Shipp: How To Lose 150 Pounds Naturally Using Momentum – Ep. 191   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 270 -Getting Clear On What You Want for 2020!  We hope you have gained more knowledge on how to be a healthier you.

Yes, it is 100% beneficial for women to be physically active during pregnancy and that can be anything from walking to participating in different types of classes or resistance training with modifications and restrictions taken into consideration. - Stephanie Paplinskie   Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     There's a lot of misinformation out there when it comes to whether or not women can exercise while pregnant so this week, we are happy to bring on Founder of StrongHer Fitness, Pre/Postnatal Fitness Coach, International College Lecturer, Stephanie Paplinskie CSCS, to set the record straight. Spoiler alert! Yes, you can exercise while pregnant BUT there are some important things you need to know about first as a soon-to-be mom or if you would like to start a family someday.   In this episode, Stephanie and I covered a range of important topics including: How she and her team helped to revise the 2019 Canadian Guideline for Physical Activity throughout Pregnancy What lifting and resistance guidelines you can follow in addition to your aerobic training. Common modifications women make when lifting weights while pregnant. What your fitness focus should look like after giving birth including seeing a Pelvic Floor Physio. The importance of the pelvic floor, what it is plus what a prolapse is and when it can happen during or after pregnancy. The Bradley Method® of Natural Childbirth and their experience of it with their daughter, Charlie and the importance of increasing protein intake.   We hope you enjoy this episode! There's so much great information packed in it you may want to tune in again!   Stephanie Paplinskie https://www.youtube.com/watch?v=ARAfmJ3ko5c   About Stephanie Paplinskie Stephanie Paplinskie is a prenatal and postpartum fitness specialist who specializes in resistance training during and after pregnancy. She teaches part-time at Western University and Fanshawe College while pursuing a Ph.D. in the Exercise and Pregnancy Lab at Western University under world-renowned pregnancy researcher Dr. Michelle Mottola. Stephanie is an International Lecturer (German Sports University), business owner (StrongHer Fitness), Certified Strength and Conditioning Specialist (NSCA), television personality (Rogers TV), and keynote speaker. She has been featured in Shape, Strong Fitness Magazine, Inside Fitness Magazine, among others.     StrongHer FIT PREGNANCY - Second Trimester Exercise Modifications with Stephanie Paplinskie https://www.youtube.com/watch?v=Me99pPmOuik   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 Today's topic: working out while pregnant. 5:00 About Stephanie and how she came interested in understanding how women can work out while pregnant. 9:00 What so much of society misunderstands about the benefits of working out while pregnant. 10:00 How she and her team helped to revise the 2019 Canadian Guideline for Physical Activity throughout Pregnancy 11:00 What lifting and resistance guidelines you can follow in addition to your aerobic training. 12:00 Common modifications women make when lifting weights while pregnant. 13:35 What workouts are best to avoid including HIIT exercises which quickly elevate the heart rate. 16:00 Is it safe to do core strength exercises like crunches? 18:30 What exercises to do post-partum especially for your core and how to prevent injury. 20:00 Why periodization and progressive overload are the two key principles that you want to utilize. 20:40 What your fitness focus should look like after giving birth including seeing a Pelvic Floor Physio. 23:00 The importance of the pelvic floor, what it is plus what a prolapse is and when it can happen during or after pregnancy. 26:50 How do you know if you're not ready for jumping exercises like burpees, jumping jacks, or jump rope. 28:30 The difference between whether you can and should do an exercise. 29:40 How she works with clients who are experiencing a lot of mental shifts and are extremely concerned about their weight gain and need should focus on eating twice as healthy. 32:30 The Bradley Method® of Natural Childbirth and their experience of it with their daughter, Charlie and the importance of increasing protein intake. 34:30 Her nutrition advice and how to avoid cravings that lead to consuming an excess amount of carbohydrates. 36:50 Miscarriages and how to approach recovery from it through fitness, talking about it, and letting yourself go through the stages of grief. 39:10 The biggest questions and concerns that come up while coaching and at international speaking events. 43:30 DNA blueprinting and how the decisions a woman will make while pregnant can impact not only her child but her grandchild as well. 50:00 Her recommendations for doing your own online research for more on working out while pregnant. 51:40 How to get trained for your baby's delivery and post-partum recovery. 58:00 Internal temperature while a woman works out or is in a sauna and how that can impact the baby. 1:02:00 What workouts an early-stage pregnant woman can begin to do now if she's never worked out before. 1:05:00 Workouts pregnant woman can do throughout different stages of pregnancy. 1:14:150  Closing comments with Rob and Devon 1:18:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our other latest  podcast  episodes: Self Love: Why We Have To Work For Our Own Happiness with Briar Flicker-Grossman - Ep. 268 Learn more about Stephanie's Core Restore Program Find out more about The Bradley Method® of Natural Childbirth Read the recommended articles and online sources: 2019 Canadian Guideline for Physical Activity throughout Pregnancy British Journal Of Sports Medicine Connect with Stephanie Paplinskie via: Stephanie Paplinskie's personal Instagram Business Instagram Facebook LinkedIn YouTube JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 269 -Yes, Pregnant Women Should Workout with Stephanie Paplinskie!  We hope you have gained more knowledge on how to be a healthier you.

Can you love yourself? Because when you love you, you can love others. - Briar Flicker-Grossman   Practicing psychotherapist, psychoanalyst, and life coach plus the author of the upcoming book, Laugh, Life, Be, Briar Flicker-Grossman, joins us to share why you have to work for your happiness through self-love, explores the Failure To Thrive Syndrome, and discusses importance of exploring your internal appetite, thoughts, and emotions before acting on something. This was an especially amazing interview because both Devon and I know Briar personally and Devon has even had psychotherapy sessions with her. We really loved sharing Briar's message on the show and we know you will too PLUS she is even giving some free gifts to you, our listener!   Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Free Gifts From Briar Click here to get your free gifts from Briar: A complimentary copy of two chapters from her upcoming book Your Satisfaction/Hunger Assessment In this episode, we also discuss: How to actually recognize, connect, and explore all of your feelings with psychotherapy and on your own. Self-sabotage at its core through judgment, comparison, and competition. How to sit and connect with yourself with meditation without rules and limitations. Creating habits as long as you're in touch with your emotional, physical, and mental hunger. Uncovering who you want to be when you "grow up." The importance of open communication with your intimate partner. How to start focusing on yourself now, what you want, and how to share that with a partner who will support you There's now greater and greater recognition of how important it is to sit down and get present to your breath and your mind. I know it can be horrifying to sit there alone with yourself and the horror is that you think you're going to disintegrate, there's too much anger, or you're going to get scared because in the quiet we might start to hear the stuff we've shoved down that we didn't want to be aware of. However, if you can feel those things then you get to heal those things. - Briar Flicker-Grossman   About Briar Flicker-Grossman With over 25 years of experience as a Contemporary Psychoanalytic Psychotherapist, I work with individual adults, teens, infants, and couples dealing with the difficult experiences and issues life presents. Come to understand your thoughts and feelings more deeply, as we work together to develop your gratification, feelings of accomplishment, happiness, and fulfillment. Specific issues are less relevant than the way we determine to work together. I specialize in helping people develop by expanding their capacities to think, feel, and integrate these in often unconscious areas. We explore whether coaching or therapy is better suited to your needs and proceed. Licensed for 30 years, certified in psychoanalytic psychotherapy, and currently finishing my Psychoanalytic Doctorate, I am also trained in ontological personal coaching where you target specific results you want to achieve and gain direct and immediate access to them by exploring the nature of 'being'.   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 Rob and Devon's conscious decision to take time during Thanksgiving for themselves to connect as a family on vacation. 6:40 What to expect in today's interview with Briar. 10:00 Introduction to Brier Flicker-Grossman 11:15 What the word, "appetite" can mean in our lives outside of food. 13:00 Why we are all born psychosomatic, what that's a good thing and what that means for our wellbeing. 16:00 Exploring taboo appetites from sex to money. 20:00 The importance of exploring your internal appetite, thoughts, and emotions before acting on something. 24:00 How to actually recognize, connect, and explore all of your feelings with psychotherapy and on your own. 25:50 Why affirmations are more of a band-aid than an actual tool for self-improvement. 32:00 Self-sabotage at its core through judgment, comparison, and competition. 35:00 How to sit and connect with yourself with meditation without rules and limitations. 40:00 Creating habits as long as you're in touch with your emotional, physical, and mental hunger. 44:00 Exploring Failure To Thrive Syndrome and why love is as important as food. 49:00 The human condition of wanting so hard to just be right instead of just "being." 51:30 A child's version of what it means to be a grown-up by being totally independent when it's actually about recognizing the importance of connection, love, and help. 58:00 Why we choose our partners and maybe, later on, marry them. 1:00:00 Being reasonable vs. unreasonable in our relationships. 1:06:00 Uncovering who you want to be when you "grow up." 1:08:30 The importance of open communication with your intimate partner. 1:17:00 How to start focusing on yourself now, what you want, and how to share that with a partner who will support you. 1:22:00 Get to know yourself and your appetite now with Briar at drbriar.com/openskyfitness 1:24:00  Closing comments with Rob and Devon 1:34:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: Preventing Alzheimer's With The Ketogenic Diet: Amy Berger - Ep. 267 Connect with Briar Flicker Grossman Read these books mentioned on the show: Atomic Habits by James Clear The Subtle Art of Not Giving a F*ck by Mark Manson Learn more about the study: Romanian orphans subjected to deprivation must now deal with dysfunction Watch the Three Identical Strangers trailer   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 268 - Self Love: Why We Have To Work For Our Own Happiness with Briar Flicker-Grossman!  We hope you have gained more knowledge on how to be a healthier you.

We have a great, nutrition information-packed episode for you this week! Certified Nutrition Specialist (CNS) and Author of The Alzheimer's Antidote, Amy Berger, joined me to discuss the importance of lifestyle change for disease prevention, how the Ketogenic Diet can positively impact cognitive function, plus the many other benefits of the Ketogenic diet including combating Alzheimer's disease at its roots.   Please leave us a review at http://reviewourpodcast.com Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     As you listen to this episode, you will learn: Her book, The Alzheimer's Antidote, and mission to help people learn about the impact of the Ketogenic Diet on mental health and Alzheimer's. The great importance of not only looking at your blood sugar levels but also testing your insulin. Why chronically high insulin can lead to a number of diseases including Alzheimer's. Why the current pharmaceutical drugs on the market are useless as they only slow the decline of Alzheimer's. The fact that heart attacks, strokes, and heart disease have so much more to do with other areas of our health than cholesterol. Why the metabolic effects of the Ketogenic Diet don't just come from the high fats but more importantly the lack of carbs. Why it's never too late to start focusing on your nutrition and trying the Ketogenic disease to combat disease or maintaining your good health.   The Alzheimer's Antidote Click here to get your copy of The Alzheimer's Antidote A Comprehensive Metabolic & Lifestyle Approach A diagnosis of Alzheimer’s disease in 2016 is startlingly similar to a half-century ago. Despite decades of research and millions of dollars invested in uncovering the causes and developing treatments for this devastating illness, progress has been slow, with each new “blockbuster” drug proving to be as big a disappointment as the ones that went before it. Today, an Alzheimer’s diagnosis is a death sentence. However, there may be ways to prevent, delay, and possibly even reverse the course of this crippling neurodegenerative disease. In The Alzheimer’s Antidote, Certified Nutrition Specialist Amy Berger presents a multi-pronged nutrition and lifestyle intervention to combat Alzheimer’s disease at its roots. Berger’s research shows that Alzheimer’s results from a fuel shortage in the brain: As neurons become unable to harness energy from glucose, they atrophy and die, leading to classic symptoms like memory loss and behavioral changes. This is a revolutionary approach―one that has been discussed in the scientific literature for years but has only recently been given credence in clinical settings, thanks to extremely promising studies wherein Alzheimer’s patients have experienced complete reversals of the condition. Medical and scientific journals are full of research showing alternate ways to fuel the starving brain, but no one has been bringing this essential information to the people who need it most―until now. In a culture obsessed with miracle medications, the pharmaceutical route for tackling Alzheimer’s has been a massive failure. Pills and potions don’t address underlying causes, and regarding Alzheimer’s, they typically fail to improve even the symptoms. As a metabolic problem, the only effective way to treat Alzheimer’s may be a multifaceted approach that fundamentally reprograms energy generation in the brain. The good news is, the secret is as simple as switching to a low-carb, high-fat diet. The Alzheimer’s Antidote shows us that cognitive decline is not inevitable, but if it does occur, we don’t have to sit idly by and wait helplessly while it progresses and worsens. Amy Berger empowers loved ones and caregivers of Alzheimer’s sufferers, and offers hope and light against this otherwise unnavigable labyrinth of darkness.     You cannot have a healthy brain or cognitive function without cholesterol. Period. Your brain is about 20% of all your body's cholesterol. This cholesterol fear-mongering has got to go. - Amy Berger About Amy Berger Amy Berger, MS, CNS, is a U.S. Air Force veteran and Certified Nutrition Specialist who specializes in using low-carbohydrate and ketogenic nutrition to help people reclaim their vitality through eating delicious foods, and showing them that getting well doesn’t require starvation, deprivation, or living at the gym. Her motto is, “Real people need real food!” She blogs at www.tuitnutrition.com, where she writes about a wide range of health and nutrition-related topics, such as insulin, metabolism, weight loss, thyroid function, and more. She is an international speaker on low-carb and ketogenic nutrition, has authored peer-reviewed journal articles, and serves on the review committee for the Certification Examination for Nutrition Specialists. She is the author of The Alzheimer’s Antidote: Using a Low-Carb, High-Fat Diet to Fight Alzheimer’s Disease, Memory Loss, and Cognitive Decline. Amy's Educational Background She has a bachelor’s degree in creative writing from Carnegie Mellon University and a master’s in human nutrition from the University of Bridgeport. She has been eating a low-carb diet and maintaining a 35-pound weight loss for over 15 years and loves using both her writing and nutrition backgrounds to help other people learn about low-carb and keto. You can follow her on Twitter and watch her videos on doing “keto without the crazy” at her YouTube channel.       Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 Rob shares about his grandmother's current condition with Alzheimer's and interviewing her to document her memories. 8:00 How our nutrition choices aren't only impacting our health but that of the planet as well. 9:30 The importance of supporting local farmers who grass-feed their animals and choose organic vegetables and fruits if you financially are able to. 11:00 How you can vote with your wallet and easily find a farm to table restaurant or order from brands like ButcherBox and Imperfect Foods. 20:00 Introduction to Amy Berger 21:30 How she became interested in learning about the Ketogenic diet for weight loss and then specifically how it can help Alzheimer's. 21:55 Her own struggle to lose weight despite trying to live a healthy life until she discovered the Ketogenic diet. 23:00 How her love for nutrition prompted her to shift her career from the Air Force to become a holistic nutritionist. 25:40 Her book, The Alzheimer's Antidote, and mission to help people learn about the impact of the Ketogenic Diet on mental health and Alzheimer's. 28:00 What happened in society to lead to a greater number of Alzheimer's cases today including in younger people. 31:00 Why we might even see people as young as their 30s and 40s with Alzheimer's because it takes root earlier on. 32:00 How to properly test for Type 2 Diabetes beyond just blood sugar by taking insulin into consideration as well. 32:30 Why chronically high insulin can lead to a number of diseases including Alzheimer's. 34:20 Common signs that you have insulin resistance and should further investigate whether you have chronically high levels of insulin. 39:00 How the Ketogenic Diet's impact on Alzheimer's will differ depending on a person's current stage. 40:30 Why the current pharmaceutical drugs on the market are useless as they only slow the decline of Alzheimer's. 41:00 How the mindset that we have to avoid cholesterol has been ingrained in our minds and why we actually don't have to be scared of it. 42:40 Why higher amounts of good cholesterol is actually necessary to live a long, healthy life. 43:00 The fact that heart attacks, strokes, and heart disease have so much more to do with other areas of our health than cholesterol. 43:40 Some of the best foods you can eat for their high levels of good cholesterol including eggs and fatty fish. 45:30 Why cholesterol doesn't just come down to what we eat; our liver manufactures more of it on its own than we could ever eat because your body needs it. 46:00 Following a vegetarian or vegan diet won't guarantee you'll never have heart disease or a heart attack. 46:40 The negative impact of drugs like statins which actually lower the brain's cognitive function. 49:00 Why the metabolic effects of the Ketogenic Diet don't just come from the high fats but more importantly the lack of carbs. 53:00 The many other benefits of Keto than just losing weight and increasing cognitive function but also for normalizing weight and aiding emotional wellness. 56:00 What the main goal of intermittent fasting is and how to properly follow it. 59:45 How to go about an intermittent fasting plan that's best for you and what to be aware of if you are taking medication. 1:02:40 Why it's never too late to start focusing on your nutrition and trying the Ketogenic disease to combat disease or maintaining your good health. 1:05:00 How to uncover the best diet that works for you. 1:09:00  Closing comments with Rob and Devon 1:14:00 Rob and Devon's Thanksgiving meal tips to stay on track with your nutrition. 1:16:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: Gain New Confidence From The Outside In with Kim Seltzer- Ep. 266 Connect with Amy Berger via: Twitter YouTube LinkedIn Read The Alzheimer's Antidote by Amy Berger Check out Amy's article, Understanding HbA1c — the long-term blood sugar Get your own copy of Good Calories, Bad Calories by Gary Taubes Find out more about Dr. Dale E. Bredesen - Low Carb Cardiologist Learn more about the side effects of the drug, Statin - Statin side effects: Weigh the benefits and risks Check out Robb Wolf Listen to Mark Sisson's episodes on Open Sky Fitness Podcast: 035 Mark Sisson On How To Look Good Naked 148 Mark Sisson: How To Heal Your Body With The Primal Blueprint Discover a Ketogenic or L0w-Carb friendly doctor near you: Ketogenic Docs Low-Carb Doctors Keto Doctors The Charlie Foundation -- Keto-friendly dietitians   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 267- Preventing Alzheimer's With The Ketogenic Diet: Amy Berger!  We hope you have gained more knowledge on how to be a healthier you.

"I love helping others work from the outside in because I believe that when you dress well, work on your body language, interact with the world and take action, that's when it actually goes inward and it all merges." - Kim Seltzer   This week I had a great conversation with Co-Host and Lead Love Expert for The Great Love Debate Podcast, Dating and Makeover Expert, and host of The Charisma Quotient Podcast, Kim Seltzer, about the power of loving yourself, how to build confidence from the outside in, and how to attract the right wellness tribe for you. We met at Adam Schaeuble's Transformation event and I just had to bring Kim on to share her own self-confidence journey and how she's helping other people with theirs.   Please leave us a review at http://reviewourpodcast.com Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset       As you tune in some of the many topics we discuss include: How to love and accept who you are by leaning into your gifts and what makes you unique. Her unique process of helping clients, The Charisma Quotient. Why we have such a hard time seeing the value of something when it's an investment in ourselves. How she teaches both men and women to be their own matchmaker. How she helps her clients gain greater emotional intelligence. Why not everyone will be happy for the life transformations you're making I also got to be on Kim's Podcast, The Charisma Quotient, which you can listen to here - Rob Dionne: Building A Healthy Lifestyle To Attract Love   Kimberly Seltzer – Image Consultant, Dating Coach and Matchmaker https://www.youtube.com/watch?v=HGD36bpj6ZM&t=1s     The Charisma Quotient Image Consulting Contact Kim Seltzer for one-on-one image consulting services.  What is the real message behind what you are wearing? What are people’s first impressions of you? Are you ready for a change? I am committed to helping my clients feel inspired, empowered and alive while going through a light-hearted and fun experience of complete transformation from the inside out. It’s not just about the clothes you wear or the makeup you apply. It’s about your body, your mind, and your spirit. I utilize specialized training in image consulting and therapy to provide a unique approach to help you reach your full potential. Through the use of tools such as wardrobe redesign, hair styling, cosmetic application, skin care and coaching exercises, we create an amazing image that will positively reflect who you are and what you want to project. Every makeover is customized to fit your lifestyle, career, personality, and social activities. Confidence in your appearance changes the way you are perceived by others. But in order for that change to last, you need to examine how you perceive yourself. What makes me different is that I use both styling and therapeutic techniques to elicit change. I am committed to giving you a feeling of instant gratification with lasting effects. I’m dedicated to teaching you the secrets of good style, boosting your self-confidence, raising self-esteem to a new high and helping you to be empowered to get what you want in your personal and professional life.   About Kim Seltzer With a vat of knowledge and experience as a therapist, certified style coach, dating coach, and matchmaker, Kim Seltzer has helped hundreds of people find lasting love and connection and build valuable relationships using her unique “confidence makeover” process. Using an outside-in approach, Kim has changed hundreds of lives by changing their style, emotional and social intelligence using her signature formula, “The Charisma Quotient,” working on body language, first impressions, image and messaging and how it impacts attraction. This Los Angeles-based expert travels the country helping people discover confidence, charisma, and connection as a speaker at National Matchmaking Conferences, eHarmony, Neutrogena, and iDate, as well as her own annual conference series for men and women, The Makeover Blueprint. Kim is also a regular contributor to the Huffington Post andDigitalRomance.com, with appearances in Cosmopolitan, Redbook, Reader’s Digest, AskMen, Fox News Magazine, Yahoo Shine and the Washington Examiner, among a myriad of other publications. You can also find Kim as a frequent co-host on the podcasts The Jordan Harbinger Show with Jordan Harbinger, as well as past episodes on the traveling, live dating show The GreatLove Debate, and in her new cable reality dating show, The Romance. You can also listen to her now on her own podcast, The Charisma Quotient.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 2:40 The Official Coffee Diet and what you can learn in Rob's new Facebook Group and the incredible weight loss results members have experienced. 4:00 How to love and accept who you are by leaning into your gifts and what makes you unique. 6:00 Double down on what you're good at and outsource what you're not great at. 12:00 Introduction to Kim Seltzer 14:00 How you can tell a story that is engaging to your audience. 17:30 Kim's personal story and how she came to be a therapist, certified style coach, dating coach, and matchmaker. 18:50 How her clothes reflected the inner struggles she was facing during a dark period of her life. 19:20 Her former approach as a therapist to helping clients work from the inside out to heal and the moment she realized the power of changing herself from the outside. 21:50 How wearing this new red dress transformed her confidence, feel better, and gain positive attention. 24:00 Her unique process to helping clients, The Charisma Quotient. 27:00 Why self-love is what we're actually searching for when we set out on a new goal whether that's health or relationships. 31:00 The ones that actually do the work are the ones that see the results. 35:00 Why we have such a hard time seeing the value of something when it's an investment in ourselves. 39:00 How she teaches both men and women to be their own matchmaker. 42:00 Building deeper connections with the people in your lives. 50:00 How she helps her clients gain greater emotional intelligence. 53:00 Why not everyone will be happy for the life transformations you're making. 58:00 Why the only thing you can really change in your life is you. 1:02:00  Closing comments with Rob 1:13:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: Starbucks' Biggest Secret with Brian Stoffel - Ep. 265 Connect with Kim Seltzer via: Facebook Twitter Instagram LinkedIn YouTube Pinterest Learn more from Kim via: The Charisma Quotient Services  The Charisma Quotient Podcast The Great Love Debate Podcast Read the article What Is Your Charisma Quotient? Check out the book, The Art of Living: The Classical Mannual on Virtue, Happiness, and Effectiveness by Epictetus   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 266 - Gain New Confidence From The Outside In with Kim Seltzer!  We hope you have gained more knowledge on how to be a healthier you.

The El Toledo Coffee Farm has quite the background and I'm excited to bring Brian on to share its story with you. I have a really interesting conversation with Motley Fool writer and the man behind the Medium article, The Bitter Truth About Starbucks Coffee - Brian Stoffel for you this week! Brian lives quite a unique lifestyle. In the winter, he and his family are down in Costa Rica living at the El Toledo Coffee Farm but they spend their summers in Milwaukee, Wisconsin where they help sell the farm's coffee beans.   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   As you tune into our conversation, we also discuss: Starbucks and other big coffee brand's biggest secret when it comes to roasting their beans. Brian's own experience with intermittent fasting and shorter, intense workouts to lose weight and stay healthy. The story of how he and his wife stumbled upon the El Toledo Coffee Farm in Costa Rica and its incredible story. How most coffee farms in Costa Rica roast and prepare their coffee beans. Why the terms "organic" and "fair trade" can really impact the coffee economy. The fact that coffee brands have to pay thousands of dollars to be certified "organic" and thus only 1% of Costa Rican farms have that certification because they cannot afford it. How the El Toledo Coffee Farm family diversified their farm to provide for their own family with crops and livestock. The lifestyle and priorities of people Costa Rica versus that of the United States of America and what we can learn from that.   Hope you enjoyed this interview! It was a great reminder for me that whatever you're doing for your health and wellness, be sure to do it with joy!   Introducing: The Official Coffee Diet Group I am launching The Official Coffee Diet Group on Facebook and you can get 50% off for the 8-week program with the code OCD50OFF. What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 2:40 The Official Coffee Diet and what you can learn in Rob's new Facebook Group and the incredible weight loss results members have experienced. 3:40 Important factors about weight loss to keep in mind and why it's like the stock market. 8:00 What it actually means to be healthy and create a lifestyle based on self-care. 10:40 Introduction to Brian Stoffel 11:20 His article on why big coffee companies have to roast their beans to uniformity. 12:00 His origin story of being middle school teachers and later on began working on a coffee farm in Costa Rica. 13:00 Why he and his wife decided to go to Costa Rica for 1 year and ended up living their half of the year. 15:00 How he came to be a writer for the Motley Fool and his regular contributions to Medium. 19:00 What they do in Milwaukee during the summers when they're back in the USA. 22:00 The start to finish process of coffee creation in various countries. 23:20 Why these big-name coffee brands have to run their operations in order to bring the same experience to everyone globally. 28:00 How most coffee farms in Costa Rica roast and prepare their coffee. 34:20 Which roasts of coffee are the best for most people.  35:40 The immense amount of coffee that they bring with them to Milwaukee to sell at the Farmer's market. 37:00 What the coffee season is like in Costa Rica. 43:00 Why the terms "organic" and "fair trade" can really impact the coffee economy. 45:00 Their mission to stay as local as possible with their coffee. 46:20 Different focuses and priorities in Costa Rica compared to the USA. 48:40 The incredible story behind the coffee farm in Costa Rica that his family lives at. 50:00 Coffee brands have to pay thousands of dollars to be certified organic and thus only 1% of Costa Rican farms are organic. 54:50 How the family diversified their farm to provide for their own family with crops and livestock. 56:00 The importance of visiting the farms that you buy from and understanding their background story. 57:40 Brian's own experience with intermittent fasting and shorter, intense workouts to lose weight and stay healthy. 1:07:00 His experience trying Vietnamese coffee prepared in their traditional method. 1:09:00 The immense variety of different types of coffee even within the small country of Costa Rica. 1:11:30  Opening comments with Rob 1:13:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: 40 Gratitude Strategies For Life with Scott Colby - Ep. 264 The Official Coffee Diet Ep. 258 Connect with Brian via: Twitter The Motley Fool Medium Learn more about the El Toledo Coffee Farm Read Brian's article, The Bitter Truth About Starbucks Coffee Learn more about The Official Coffee Diet Check out Sweet Maria's Home Coffee Roasting Read Ishmael: A Novel by Daniel Quinn Learn more about Nassim Nicholas Taleb Check out OSF 234 - Gretchen Rubin: Navigating Expectations With The Four Tendencies   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 265- Starbucks' Biggest Secret with Brian Stoffel!  We hope you have gained more knowledge on how to be a healthier you.

Gratitude can help with your fitness because when you're happy, more joyful, and more positive, you're going to make better choices. You're going to eat better, feel better, and perform better. - Scott Colby   Who really cares about reps and sets when what we're truly looking for is happiness and a sense of worth within ourselves? Tune in this week as Author of The Grateful Entrepreneur and Founder of Say It With Gratitude, Scott Colby shares what practices and healthy habits we can follow to live a happier, more fulfilling life.   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   In this episode, you will learn: Scott's shift from focusing on just being a personal trainer to searching for a higher purpose and self-fulfillment. The trip he took to Guatemala to volunteer and help a community grow by building a classroom. Life lessons about gratitude, happiness, and community that he learned from his time in Guatemala. Easy ways to we can spread gratitude with our community and the positive impact of it on our own wellness. Why consistency is truly the key to gratitude to really feel a change inside of you. How to make a bigger impact when sending someone a Happy Birthday or sympathy message.   Introducing: The Official Coffee Diet Group I am launching The Official Coffee Diet Group on Facebook and you can get 50% off for the 8-week program with the code OCD50OFF. What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!   There are only 8 spots left so sign up quickly if you're interested!   The Grateful Entrepreneur Click here to get your copy of The Grateful Entrepreneur Cultivate a Stronger, More Profitable Business with a Unique and Intentional Gratitude Practice Do you know you have a good business model, but can’t figure out why it’s not showing the results you expected? Do you wish you could create tight-knit and long-lasting relationships with the people that matter in your industry—whether that means clients, customers, partners, vendors or anyone else? Well, now you can do just that using a surprisingly simple shift: gratitude. Scott Colby’s influential and actionable book The Grateful Entrepreneur: 40 Gratitude Strategies to Build Relationships, Grow Your Business and Make More Money is exactly what you’ve been looking for.     About Scott Colby & Say It With Gratitude The Difference Is Gratitude After learning about the positive benefits gratitude can have on people, such as more joy, happiness and optimism, Scott decided he wanted to create a gratitude movement called Say It With Gratitude. Always a big believer in handwritten thank you notes from an early age, when his parents made him send thank you cards to Grandma and Grandpa as a kid to thank them for Christmas presents, Scott decided to start there. Wanting to get kids and charities involved in his new adventure, Scott decided to have kids draw the artwork for the cards! Say It With Gratitude’s first set of cards we drawn by kids from Guatemala, and a portion of sales were donated to Pencils of Promise, which builds school in Guatemala and other developing countries. Say It With Gratitude Today In the first year and a half, Say It With Gratitude has worked with a number of different kids’ causes including kid’s cancer, kid’s hunger, child abuse, bullying, and education - always finding kids that had been positively affected by a charity, and giving back a portion of sales to that charity. Today, Say It With Gratitude has established a partnership with Hug It Forward, the same organization that Scott helped build schools in Guatemala with. Hug It Forward is a multicultural organization operating at the grassroots level in the region of Latin America, with an emphasis in Guatemala. They facilitate education and awareness around improved trash management methods via the construction of bottle classrooms. For every pack of cards sold, Scott makes a donation to Hug It Forward to help them continue building bottle schools.     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 4:00 Rob's new intermittent fasting lifestyle intertwined with Paleo and how coffee has become a key part of it. 6:30 The Official Coffee Diet and what you can learn in Rob's new Facebook Group and the incredible weight loss results members have experienced. 8:50 Join the Official Coffee Diet Group on Facebook and get 50% off for the 8-week program with the code OCD50OFF. 13:10 Introduction to Scott Colby 19:00 His shift from focusing on just being a personal trainer to searching for a higher purpose and self-fulfillment. 20:00 The trip he took to Guatemala to volunteer and help a community grow by building a classroom. 23:00 Life lessons about gratitude, happiness, and community that he learned from his time in Guatemala. 23:30 Easy ways to we can spread gratitude with our community and the positive impact of it on our own wellness. 26:00 How he came to launch and focus full time on Say It With Gratitude. 28:00 The immense amount of support he received when he had quit his job, was fired from a new on, and in the transition to begin Say It With Gratitude Jesse Itzler 30:00 Adventure Trips he hosts for businesses that allow people to let go of their fears. 32:40 How we end up in shame spirals but gratitude can come in and help you get out of them. 34:00 The jealousy trait and our inability to be happy for other people and how to end those negative thoughts and emotions. 36:00 Some of his 40 gratitude strategies that you can begin to apply to your life right now. 37:35 Why consistency is truly the key to gratitude to really feel a change inside of you. 40:30 How to make a bigger impact when sending someone a Happy Birthday or sympathy message. 45:30 What to say and what not to say in a sympathy card's message. 48:20 The Kick-Ass Jar project you can do at home to help you when you're not feeling great. 53:00 How to plan a Gratitude Dinner with your friends, colleagues, and families. 56:00 The power of going deeper into your gratitude channel and what to do if it starts feeling like a chore. 1:00:00  Closing comments with Rob 1:03:00 Why all of these big-name brand coffees like Starbucks taste the same and why Bulletproof Coffee isn't such a great idea if you're intermittent fasting. 1:15:00 Join the Official Coffee Diet Group on Facebook and get 50% off for the 8-week program with the code OCD50OFF. 1:15:45 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: How To Get Out Of A Health Rut with Udo Erasmus - Ep. 263 The Official Coffee Diet Ep. 258 Connect with Scott Colby and Say It With Gratitude via: Facebook Instagram Pinterest Get your own copy of The Grateful Entrepreneur Learn more about The Official Coffee Diet   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 264- 40 Gratitude Strategies For Life with Scott Colby!  We hope you have gained more knowledge on how to be a healthier you.

In life, there is no more important agenda than taking care of your body. - Udo Erasmus    Co-Founder of Udo's Choice and Author of several books including Fats That Heal, Fats That Kill, Choosing the Right Fats, and The Book on Total Sexy Health: The 8 Key Steps Designed by Nature, Udo Erasmus, joins me this week to discuss the power of being present, his own health transformation, the proper way to use healthy oils, and experience finding inner peace after a traumatic childhood.   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   In this episode, you will learn: Easy hacks to get you out of a health rut. Why so many of us are struggling to live in the current moment. The power we have to shift our current state of being and the world we live in. That you are the only person responsible for putting the time and work into taking care of your health. Why he began investigating how to make healthier oils for mass consumption. How to properly cook with healthy oils and why we should never fry with them. Why psychedelics are door openers but not necessarily a quick fix during the inner work process.   Introducing: The Official Coffee Diet Group I am launching The Official Coffee Diet Group on Facebook and you can get 50% off for the 8-week program with the code OCD50OFF. What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great! There are only 8 spots left so sign up quickly if you're interested!     "Inspiration is as important as good information because without getting inspired, people won't make the life changes that they need to make." - Udo Erasmus       Fats That Heal, Fats That Kill Buy Fats That Heal, Fats That Kill by Udo Erasmus here   Udo Erasmus exposes the manufacturing processes that turn healing fats into killing fats, explains the effects of these damaged fats on human health, and discloses the knowledge you need to avoid the damaged ones and choose health-promoting oils. He also explores the therapeutic potential of flax, hemp, olive, fish, evening primrose, borage, and black currant.   About Udo Erasmus Udo Erasmus is a nutritionist, lecturer, and writer specializing in fats, oils, cholesterol, and essential fatty acids. He was born in Poland during the Second World War to parents from Latvia and Estonia. His family emigrated to Canada when he was ten years old. He began his university studies at the age of sixteen and gained a B.Sc. in Zoology with a major in Psychology. This was followed by graduate studies in Biochemistry and Genetics at the University of British Columbia. In 1980, Erasmus was poisoned by pesticides, and, as a result of the experience, began to research the relationship between nutrition and health. He gave special attention to the effects of fats and oils on human health. Erasmus had become intrigued by the fact that Eskimos consumed largely fats, such as whale blubber, yet remained relatively healthy well into later life. In his research he discovered what he considered “healthy fats”, that is fats which were beneficial rather than harmful to health. His thesis for his Ph.D. in nutrition was published with the title Fats and Oils in 1986. It was revised and expanded under the new name, Fats That Heal Fats That Kill (1993). Udo Erasmus has partnered with natural foods company Flora Inc., of Lynden, Washington, and Burnaby, British Columbia to produce the essential fatty acid blend called Udo's Choice Oil Blend as well as a line of probiotics and nutritional supplements.   Top 2 Myths about Fats - Udo Erasmus https://www.youtube.com/watch?v=aOzrwDlCD9U&t=53s   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 About our guest for this week, Udo Erasmus 3:40 How Rob got to the place he is today with his healthy eating habits including The Official Coffee Diet. 4:45 Join the Official Coffee Diet Group on Facebook and get 50% off for the 8-week program with the code OCD50OFF 8:00 Introduction to Udo Erasmus, Founder of Udo's Choice 8:45 Our number one job to be present to have a good life. 10:50 How our life changes when we have children and how to set a good example by being mindful. 12:30 Udo's health transformation from focusing on science to health overall. 15:00 Why so many of us are struggling to live in the current moment. 16:40 How to find inner peace and what to do if you struggle to experience it. 17:40 The power we have to shift our current state of being and the world we live in. 19:30 Trauma and heartache he experienced as a young child during WW2 that greatly affected him and how he began to heal by rewriting his story. 26:50 How you can create your new healthy environment for greater happiness. 27:50 Why we get so comfortable fighting and creating drama even though it isn't serving us at all. 29:40 The fact that you are the only person responsible for putting the time and work into taking care of your health. 31:00 Being committed to a relationship with yourself first before you begin one with another person. 32:50 How being a pesticide sprayer for 3 years and not being careful while doing it poisoned him. 34:00 Why he began investigating how to make healthier oils for mass consumption. 36:40 Why fats are what we should be paying the closest attention for our nutrition. 37:00 Why we should never use oil to fry our foods. 41:00 His family's eating habits growing up and how that led him to follow a quite simple diet to focus on other things. 43:00 There's something comforting about being around food even if you're not eating it. 44:30 How to embrace all of the emotions that come with food and hunger and eating only when you're hungry and not by the clock. 48:00 Getting out of a food rut and embracing the feeling of being uncomfortable. 52:00 Small hacks Rob has been doing to help him get out of a health rut. 57:40 How psychedelics can help you get out of your health rut. 58:20 Neuro-Linguistic programming (NLP) skills including "the scramble" to help you re-program your mindset. 1:04:00 Why psychedelics are door openers but not necessarily a quick fix during the inner work process. 1:11:00  Closing comments with Rob and Devon 1:12:00 Join the Official Coffee Diet Group on Facebook and get 50% off for the 8-week program  with the code OCD50OFF 1:09:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: Ultimate Sandbag Training with Josh Henkin - Ep. 262 Connect with Udo Erasmus via: Facebook Instagram Follow Udo's Choice via: Facebook Twitter Instagram Read Udo's books: Fats That Heal, Fats That Kill Choosing the Right Fats The Book on Total Sexy Health: The 8 Key Steps Designed by Nature Join the Official Coffee Diet Group on Facebook and get 50% off with the code OCD50OFF Follow The Official Coffee Diet on Instagram Learn more about Neuro-Linguistic Programming    JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 263- How To Get Out Of A Health Rut with Udo Erasmus!  We hope you have gained more knowledge on how to be a healthier you.

I am joined by the creator of DVRT The Ultimate Sandbag Training System, Josh Henkin, to talk about the theory behind sandbag exercises, the different levels and 7 patterns of DVRT's training program, and how simply shifting your movement with the sandbag will change the resistance, force, and intensity. If you're looking for a new type of exercise or want to build strong muscle, Josh gives a lot of great tips on how to do that with sandbags vs. traditional weight lifting.  Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   DVRT The Ultimate Sandbag Training System Why the Ultimate Sandbag-Properly Used-Has a HUGE Athletic ROI In the full-contact arena, athletes contend with an ever-shifting set of challenges: sudden changes in velocity, power, force, weight, and energy demand. The athlete needs to withstand powerful blows directed at any part of the body, to accelerate and decelerate at a moment's notice, to strike back with blinding power and to remain stable in a highly unstable environment. The athlete needs to be this dynamic-while simultaneously minimizing the risk of personal injury. He needs a cat's agile movement skills, a bull's rock-like strength, and a stallion's enduring power.   About Josh Henkin Josh Henkin is a CSCS and Master RKC with twenty years of experience. His innovative Dynamic Variable Resistance Training (DVRT™) has allowed him to present in more than 13 countries and publish in top outlets like Men’s Health and the Wall Street Journal. Josh has coached people of all backgrounds, including the U.S. Army Special Forces Recruiting Battalion and U.S. Marines. You can learn more about his programs at DVRTFitness.com.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:30 The official re-launch of the Sky Fit Challenge for only $47 5:50 Introduction to Josh Henkin 8:20 What you need to know about training with and the theory behind sandbag exercises before you begin. 9:40 The ancient idea that physical fitness was the completion of an individual. 12:00 The difference between something being difficult and something being productive in physical training. 13:30 The progression of trying new tactics and theories until the Ultimate Sandbag Training program was born. 20:00 Having a set goal or philosophy in your training program. 22:00 The old mindsets that metal is better than sand or anyone can just make their own sandbag. 22:40 His brand's mission to be movement educators and teach people how to move more efficiently. 25:30 What you will get out of DVRT's training. 29:40 The different levels and 7 patterns of DVRT's training program. 33:00 The poor walking habits and other areas of fitness and lifting that people have developed. 41:00 What a dead bug movement is and the benefits of it to create stability for the rest of our body. 44:00 Physical differences between humans and chimpanzees. 48:00 Rob's great experience trying Josh's sandbag exercises. 51:30 Programming with the sandbags that people can do on their own at home. 53:00 Their extensive videos out there on YouTube and IGTV to help educate people to properly do the movements. 55:00 Their Jumpstart eBook to help you get started with using sandbags. 1:00:00 How simply shifting your movement with the sandbag will change the resistance, force, and intensity. 1:05:30  Closing comments with Rob and Devon 1:06:00 Join the re-launched Sky Fit Challenge at a discounted price! 1:09:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: Better Performance Through Scientific Fitness with Dr. Jena Gatses - Ep. 260 Connect with Josh Henkin via Facebook Instagram Twitter Follow DVRT Ultimate Sandbag Fitness via: Facebook YouTube Join the DVRT Fitness Group on Facebook Get the DVRT The Ultimate Sandbag Training System Shop DVRT's sandbag training products  Read - Is Weight All The Same? Dumbbells vs Ultimate Sandbag Study By Josh Henkin Learn more about the Perform Better Summit Follow and connect with Jessica Bento Find out more about these health and wellness experts: Pavel Tsatsouline Eugen Sandow Arthur Saxon Wrestling Physical Conditioning Encyclopedia by John Jesse Alwyn Cosgrove Check out our future guest, Gray Cook of Functional Movement Systems   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 262- Ultimate Sandbag Training with Josh Henkin!  We hope you have gained more knowledge on how to be a healthier you.

Devon and I are happy to announce we're expecting another baby! Will it be a boy or a girl? What's your guess? Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!  

With over 15 years of experience working with the advanced and elite in the fitness industry, Dr. Jena Gatses has a lot of great information to share from all of her background experiences and education as athlete, model, physical therapist, strength coach, manual therapist, corrective exercise specialist. In this episode, she specifically dives into her education in everything from having a Ph.D. in physical therapy to studying Buddhism, working with NASCAR as a Head Physical Therapist & Strength Coach, training at Churchill Boxing Club, and launching her own brand, Scientific Fitness.   As you tune into the episode, we discuss: Her passion for helping people and the importance of being kind to others. What kind of training she did as the top trainer for several NASCAR teams for the drivers and pit crew team. The launch of her brand, Scientific Fitness, and the mission behind it. Not giving in to the ego and allowing it to hold you back from growing. Getting yourself out of your own self-sabotaging box, being vulnerable, and facing your struggles. Building a healthy lifestyle through small changes every day to keep your mind and body healthy. Her personal fitness focus on quality and mixing things up for better variety from time to time How she approaches good nutrition by not stressing too much about what she eats and staying consistent with the quality of her food. At the beginning of the show, Devon and I also discuss the Official Coffee Diet, the many benefits of caffeine especially from high-quality coffee, and how to select the best decaf coffee.   Can You Believe a Girl Hand-Built All of This!? https://www.youtube.com/watch?v=o8XvdI028m4   About Dr. Jena Gatses Owner and operator of Scientific Fitness LLC since 2012: Strength Coach, Physical Therapist, Corrective Exercise Specialist, Program/Facility & Product Design Consultant to a Wide Range of Clientele: Celebrities, Professional Athletes, Elite CEO’s, NFL, Olympic Athletes, MLB, UFC, Professional Boxing, Professional Olympic Weightlifting, Track & Field, Marathon/Ironman Athletes, Rugby, Elderly, Youth Population, etc. As well as the General Population Dealing with Geriatrics, Neurological & Degenerative Brain Disease, Pediatrics & Cardiac ICU, Youth Sports & Performance, Skilled Nursing, Burn & Trauma ICU, etc.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:40 Introduction to this week's guest, Jena Gatses 3:20 Rob's episode on the origins of The Official Coffee Diet - Ep. 258 4:00 The many benefits of drinking coffee over something like tea. 5:00 How the benefits of good coffee and drinking around 2-3 cups a day instead of 6 are helping Rob. 6:40 The science behind the caffeine from coffee helping boost our mitochondria health, modifying our respiratory capacity, regenerating our heart, and being part of the intermittent fasting process. 10:00 Pros and cons of drinking coffee depending on each person and how coffee has become part of the lifestyle process for Rob. 14:00 The three different processes to decaf coffee including using chemicals that will still reside in the coffee when the process is done. 16:00 Power of breathwork, its benefits, and how it's becoming so popular now. 18:00 About Jena Gatses 20:00 Her passion for helping people and the importance of being kind to others. 22:50 Where the learning process started for her in her career for exercise performance. 24:30 What kind of training she did as the top trainer for several NASCAR teams for the drivers and pit crew team. 28:00 Her career with NASCAR and how much control and influence she had in the industry. 32:40 All of the different experiences she has had working at different facilities and how all of that has helped her become better at her job. 34:00 Her goal of working for herself as an entrepreneur and how she got there through education and experience after NASCAR. 35:00 The launch of her brand, Scientific Fitness, and the mission behind it. 37:00 Her hard work effort and how she made sure she stood out among the rest through networking, volunteering, and putting herself out there. 38:00 The importance of always having an open mind for learning, growing, and helping your clients. 42:00 Not giving in to the ego and allowing it to hold you back from growing. 43:00 You don't have to put someone down to make you feel better about yourself when there are so many good things you can be doing in this world. 44:30 Getting yourself out of your own self-sabotaging box, being vulnerable, and facing your struggles. 46:00 Why she decided to study all different types of healing from massage and energy classes to Buddhism to grow as a trainer. 49:00 Letting go of the ego to work from a better base of health, mindset, and growth. 52:00 The importance of being efficient to set yourself up for life. 55:00 Building a healthy lifestyle through small changes every day to keep your mind and body healthy. 56:00 Why you can't wait until tomorrow to start taking care of your health today. 57:30 The fact that a lot of people care more about material items rather than their body and putting their health first. 58:50 Her personal fitness focus on quality and what she does to stay in shape by changing up the environment from time to time and adding variety to her training. 1:01:20 Her approach to nutrition, not stressing too much about what she eats, and staying consistent the majority of the time with the quality of her food. 1:04:00 The new program she's creating that will be available soon and how to get the latest information by signing up with your email at Scientific Fitness.  1:05:30  Closing comments with Rob and Devon 1:06:00 Join the re-launched Sky Fit Challenge at a discounted price! 1:08:00 Follow The Official Coffee Diet on Instagram 1:09:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: The Mind Of A Kettlebell Master: Marcus Martinez - Ep. 259 The Official Coffee Diet - Ep. 258 Connect with Dr. Jena Gatses and Scientific Fitness via: Facebook Instagram Twitter YouTube Read the article on coffee: The Healthy Addiction? Coffee Study Finds More Health Benefits Learn more about the following programs, brands and health experts: Perform Better Summit Gray Cook Functional Movement Systems CEP Sportswear You might enjoy these other Open Sky Fitness Podcast episodes: Jill Miller: The Pros & Cons Of Hypermobility – Ep. 243 Dan John’S Ten Commandments Of Fitness – Ep. 248   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 260- Better Performance Through Scientific Fitness with Dr. Jena Gatses!  We hope you have gained more knowledge on how to be a healthier you.

"Happiness is the path. Happiness is the way and what's going to allow you to do all of the things you want to do in life and receive more enjoyment from them." - Marcus Martinez   If kettlebells, strength training, and personal development are your jam then you're going to love this episode! I sat down with my friend, Master Kettlebell Coach at Onnit, and Master Instructor for Kettlebell Kings, Marcus Martinez to share what sparked his interest in kettlebells, his transition from personal training to growing businesses and presenting mastermind events, how he adapted a healthy, positive mindset, his journey towards figuring out his priorities in life, and what's next for him in the world of health and fitness.   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   As you listen, we'll discuss: Building a mindset for health and life transitions - It shouldn't be a job, it should bring you joy! His career transition from owning his own gym to working with Onnit to joining Kettlebell King. Going beyond kettlebell training and networking with other people in your field. How he reconnected with his children by focusing his entire life on them after his divorce. The need we have to keep doing more and be more yet we forget about the important things in life such as family. Why the key to success is happiness and being positive. The problem with social media today with everyone trying to be famous and thus not being their authentic selves.   "When you surrender to the process and don't worry about the results, good shit happens." - Marcus Martinez   About Marcus Martinez One of the most respected names worldwide in kettlebell training, Marcus Martinez is an innovator for kettlebell training in the United States. He specializes in moving kettlebell users from beginning stages of learning into advanced training movement flows and complexes. Martinez brings over a decade of kettlebell training experience to Kettlebell Kings and Living.Fit with his proven training methodology. Marcus Martinez became a certified personal trainer in 2001 and hasn’t stopped learning, innovating and creating. He fell in love with methods such as kettlebells, calisthenics, rings, Indian Clubs and more, for their ability to create stronger, leaner, more resilient athletes in record time. Founding MBody Strength in 2008, Marcus has worked with clients ranging from stay at home moms to elite levels of strength and conditioning, including UFC fighters, Secret Service agents, top-level athletes, military personnel and more. He has continued to expand his contribution to the masses through the creation of the Kettlebell Difference and his role as the Onnit Academy Kettlebell Master Coach. His biggest inspiration is his children. Kettlebell Flow https://www.youtube.com/watch?v=8V_RfMRywwY   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob  3:00 Building a mindset for health and life transitions - It shouldn't be a job, it should bring you joy. 8:40 Introduction to Marcus Martinez 11:00 How to be present to what is happening in your life and enjoy the process. 13:00 His career transition from owning his own gym to working with Onnit to joining Kettlebell King. 18:00 His evolution from personal trainer to gym owner and everything he had to learn about business along the way. 19:30 How he got into kettlebell workouts right from the very beginning.  21:00 The fact that kettlebells and training used to be way more expensive back in the start of it. 24:30 The difference between RKC Kettlebell Certification training and what he does now. 31:00 There's always room for improvement as a personal trainer or gym owner. 32:30 What's in store for him in the future with developing new programs and certificates. 34:20 Going beyond kettlebell training and networking with other people in your field. 38:00 Being mentioned in a Men's Health article: Men's Health 55 Instagram accounts that will motivate the hell out of you 41:00 Telling the difference someone with a dogmatic approach who's just trying to sell you something and someone who's opening to learning and growing. 43:00 How he reconnected with his children by focusing his entire life on them after his divorce. 48:00 Why we fall in love with the hustle of the entrepreneur and business world and how Marcus got away from that mindset through faith, spirituality, family, and what matters the most to him. 51:30 The need we have to keep doing more and be more yet we forget about the important things in life such as family. 57:00 How to slow down and take a look at where your life is going. 1:00:00 Why the key to success is happiness and being positive. 1:01:30 The problem with social media today with everyone trying to be famous and thus not being their authentic selves. 1:04:30 Putting yourself and your needs first before helping others. 1:09:00 How to find joy in daily life, your career, and what you want to accomplish in life. 1:10:00  Closing comments with Rob 1:10:50 Check out Rob's story of how began The Official Coffee Diet 1:01: Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: The Official Coffee Diet - Ep. 258 Connect with Marcus Martinez via Instagram Facebook Twitter YouTube Follow @ kettlebellexercises on Instagram Buy Kettlebell Kings' Virtual Kettlebell Certification - 2 Day Course Material By Marcus Martinez Follow The Official Coffee Diet on Instagram Listen to Simplifying Intermittent Fasting: You’Re Welcome! With Kristen Mancinelli – Ep. 247   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 259 with Marcus Martinez- The Mind Of A Kettlebell Master!  We hope you have gained more knowledge on how to be a healthier you.

This week's episode was super fun for me to share as I dive in and explain what the Official Coffee Diet (OCD) is all about, why I decided to begin roasting my own coffee at home, how it's a part of my lifestyle focused on intermittent fasting, and how you can begin making your own coffee at home too!   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset  

Author, Marketer, Speaker, and Podcaster, Doug Morneau, joins us to share how he went from being ill and stuck in bed with double pneumonia to turning his life around, losing weight, and getting in the best shape of his life by going off his prescribed medications, eating healthy, and begging an exercise regime of cardio and lifting heavy weights which would lead to CrossFit and Olympic weightlifting training. You can soon learn more about his journey with his upcoming book, Prescribed To Death: How I Got Off 5 Medications And Saved My Life.    Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     Tune in as Doug shares: His bought of double pneumonia in both lungs and how that forced him to take another look at his lifestyle. The new life mission to get back on his feet with the help of personal trainers who focused on nutrition, lifting heavy, and cardio. Why you don't have to be a biohacker to live a healthier life by simply focusing on exercise, nutrition, sleep, and mindfulness. His new approach to work and what tricks helped him get tasks done while balancing life. How to find your peak performance time to be your most productive self. His and his wife's transition from working with personal trainers to trying other activities on their own such as CrossFit and Olympic weight lifting. The importance of realizing when you need to step back, relax, and remind yourself to enjoy the process   Three Big Lies by Doug Morneau Click here to get your copy of Three Big Lies by Doug Morneau Doug has made his clients in excess of $100 million dollars, leveraging email marketing and renting third party permission-based email lists making him one of the nation's largest media buyers of rented email lists. It’s shocking to hear email marketing leaders, SAS vendors, email service providers, and industry associations promoting their bias and misinformation about email list rental with marketers around the world. Three Big Lies dispels the myths, confusion, and lies within the email marketing industry relating to email list rental and email marketing.       Doug Morneau - New Media Icon of Influence https://www.youtube.com/watch?v=wC3bDbpgwU0   About Doug Morneau Regardless of the economy, there are opportunities to generate leads and make sales. During the biggest financial crisis in the history of the world since the great depression, Doug helped his clients raise over $100M in venture capital for their publicly traded companies by sending their story to multiple rented permission-based email lists, using online pay per click advertising, and social media. His bold aggressive strategy grew his client's businesses massively and made – Doug the largest single purchaser of rented email lists in North America booking as much as $16M per year With Doug's extensive experience renting permission-based third-party email lists he has helped his clients to reach millions of potential investors online. He has used this targeted and responsive email media to identify and market to many industries, sectors, and consumer group matching his client's avatar or ideal customer. Currently, he hosts the new podcast Real Marketing Real Fast and consults with clients wanting to expand their b2b and b2b sales in the United States using email lists, social media, celebrity endorsements, and online advertising.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00 Rob's love of coffee, the start of OCD Coffee, and why he began roasting his own coffee beans that he will dive more into in next week's episode. 4:00 Biggest takeaways from today's workout, warming up, and lifting weights with a college friend. 9:00 Introduction to Doug Morneau 11:30 His average day as a busy entrepreneur and balancing his health. 15:00 What his regular routine was like before balancing it and focusing on not only work but himself as well. 17:00 His bought of double pneumonia in both lungs and how that forced him to take another look at his lifestyle. 22:00 His mission to get back on his feet with the help of personal trainers who focused on nutrition, lifting heavy, and cardio. 24:20 Why you don't have to be a biohacker to live a healthier life by simply focusing on exercise, nutrition, sleep, and mindfulness. 26:00 His new approach to work and what tricks helped him get tasks done while balancing life. 26:50 How to find your peak performance time to be your most productive self. 30:40 The benefits of outsourcing help from other people. 36:00 His and his wife's transition from working with personal trainers to trying other activities on their own such as CrossFit and Olympic weight lifting. 39:30 Why business and fitness are actually very closely intertwined. 41:20 The importance of realizing when you need to step back, relax, and remind yourself to enjoy the process. 45:00 How he keeps himself motivated with big goals that he keeps to himself or in a small circle. 47:00 What his childhood was like growing up with his father and grandfather never getting along and the biggest takeaways he took from his relationships with both of them. 50:00 His favorite morning routines that he has implemented in his new healthy lifestyle. 56:00 How to separate life and work for better wellbeing. 57:00 His new book, Prescribed To Death: How I Got Off 5 Medications And Saved My Life, coming out soon! 59:45 Final comments with Rob and Devon. 1:01: Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other  latest  podcast  episodes: You Evolving Now: Live The Life You Want - Andre Young - Ep. 256 Connect with Doug Morneau via: Facebook Instagram Twitter Check out Doug's podcast, Real Marketing Real Fast  Listen to Rob's Episode - How To Be Healthy In A Crazy, Busy World with Rob Dionne Learn more about Q4fit with Doug and Heather Morneau You might like these mentioned protein powders: Naked Nutrition Grass-Fed Whey Protein Powder GNC Whey Protein Powder Listen to these other podcast epiosdes mentioned during the show: Gretchen Rubin: Navigating Expectations With The Four Tendencies – Ep. 234 Back Spasms And How To Heal Them – Ep 143 Jen Shipp: How To Lose 150 Pounds Naturally Using Momentum – Ep. 191 Check out Rob on Justin Schenk's podcast: The Real Why's Behind Getting Healthy with Rob Dionne - ep. 116 JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 257 with Doug Morneau - Prescribed To Death: How To Get Off Your Meds!   We hope you have gained more knowledge on how to be a healthier you.

When we're ready to evolve, it doesn't mean that everybody else around you is as well. Or maybe they're ready and they don't know it so now you have to be the leader in your inner circle. - Andre Young   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Hi there! I'm happy to share this incredible podcast interview I did with the Founder and CEO of You Evolving Now, Andre Young. After meeting at the Growth Now Movement. I just knew we had to have him on the show. You Evolving Now (Y.E.N.) is a Life-Enrichment Company; providing life-enrichment programming for Employees, Athletes, and Individuals; allowing an EVOLUTION as People, Partners, Parents, and Professionals!   In today's episode, you'll learn all about: Andre's 5 Steps Out Of Unwise Relationship His guide to and book, 7 Ways To Love The Power of Three broken down getting your triangle right according to what is important to you Marrying your passion and living by it each and every day. Common roadblocks that are holding people back from evolving such as feelings about their past, insecurities, and fears. How to be a Dream Leader for your partner, boss, friends, and others in your circle. Why we're afraid to fail, not afraid to succeed. How to start your day off right by feeding your soul in the morning and throughout the day.   Make sure you check out the conversation Devon and I have at the beginning too about The latest in food trends: The Impossible Burger and Beyond Meat - Are they worth it?   Marry your dream but not the path you think will get you there that you want to get you there or more dangerously, the path you think you deserve. - Andre Young   7 Ways To Love Get your copy of 7 Ways to Love by Andre Young here EVOLVE your relationship with the best relationship book out there! These are the 7 things to make or break relationships. YOU do them and your relationship can get better. You both do them... it can get great! If your relationship does not work, 7 Ways to Love provides you peace of mind; knowing you did everything you were supposed to do. After the pain and tears... peace of mind is priceless       You Evolving Now's Why https://www.youtube.com/watch?v=nm_0b64jAiI   About Andre Young Andre Young is the Founder of You Evolving Now, LLC. His mission is to provide men, women, students, and employees a way to EVOLVE and live the life of their dreams; becoming more inspired individuals, partners, parents, and professionals. Guy’s Night Out and Lady’s Night Out may provide relief, but may not inspire evolution and self-improvement. EVOLVE and best your life with their personal growth site, employee life-enrichment program, college division, and their main club in Berks County! Andre has a Master’s Degree in Counseling Psychology with a specialty in Marital and Family Counseling. He has provided a variety of therapeutic services in the Lehigh Valley and Berks County: Individual, Group, Family, and Crisis Therapy. While You Evolving Now may be physically based in Pennsylvania and have clubs in Kutztown University and Alvernia University, they are a global social movement for personal development. It is important to note that Y.E.N. does not provide therapy, however, the environment is therapeutic in nature to promote a positive lifestyle and help you get more out of life, more out of relationships, more out of work, and more out of yourself! EVOLVE in an atmosphere of positivity and personal development. Grow as a person and enhance the quality of all of your relationships as a friend, son/daughter, co-worker, parent, husband/wife, girlfriend/boyfriend, etc.!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 About our guest today, Andre Young and his mission at You Evolving Now 3:30 The latest in food trends: The Impossible Burger and Beyond Meat - Are they worth it? 11:00 Taking a closer look at the ingredients in fast food, Impossible Burger, and Beyond Meat 16:00 Introduction to Andre Young and how he began You Evolving Now. 18:00 The moment he realized he wasn't being his best self and how he began his life transformation 24:30 How we can manage change that we either want or don't want in our lives. 25:40 Why our evolution may sometimes lead to elevating the ego and how we can control that. 29:00 How to find your tribe in your current or new community. 30:00 Marrying your passion and living by it each and every day. 32:00 Common roadblocks that are holding people back from evolving such as feelings about their past, insecurities, and fears. 35:00 Separating the goal from the intention as well as being willing to pivot and change paths in order to achieve your dream.  37:00 How he and his wife work together to achieve their goals. 38:30 The Power of Three broken down getting your triangle right according to what is important to you. 42:30 His 5 Steps Out Of Unwise Relationships 53:50 How to be a Dream Leader for your partner, boss, friends, and others in your circle. 56:00 Are people truly afraid of success? Or are they actually afraid of failing? 1:07:00 The power of pausing when you're upset about something and then returning back to it after you've calmed down, thought about it, and then realize why you're struggling with it. 1:10:00 How to start your day off right by feeding your soul in the morning and throughout the day. 1:18:20 Final comments with Rob and Devon. 1:22:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other  latest  podcast  episodes: Why Mindfulness Is Vital For A Healthy Life: Bruce Langford - Ep. 255 Biohack Your Health: Easy Experiments To Try Now | Coaching Call - Ep. 254 Connect with Andre Young via: Email via young.andre32@gmail.com Phone at 610-406-1852 Facebook YouTube Instagram Get your copy of Andre's books: Evolve and 7 Ways to Love Check The 5 Love Languages: The Secret to Love that Lasts Learn more about the Growth Now Movement Listen to The Real Why's Behind Getting Healthy with Rob Dionne - ep. 116 Network in your community at Meetup.com Attend an upcoming Perform Better Summit  Learn more about Mike Boyle Find out all about Todd Durkin You might be interested in these other Open Sky Fitness Podcast episodes: John Durant: Biohack Your Health With Paleo – Ep. 158 Bret Contreras: Why Training Glutes Is So Important – Ep. 238 Dan John’S Ten Commandments Of Fitness – Ep. 248 Discover Your Value & Confidence With Ingrid Marcum – Ep. 250 Dr. Charlie Weingroff: How To Build Your Health & Fitness Team-Ep. 94   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 256 with Andre Young - You Evolving Now: Live The Life You Want - Andre Young!  We hope you have gained more knowledge on how to be a healthier you.

Mindfulness is being aware of your thoughts, why you're doing what you're doing, it's about living in the moment, realizing that you're okay and enjoying life at the same time. It's about realizing that you don't have to be focused on the past or the future. Of course, you can think about them once in a while; we're not going to ignore things that happened and not learn from them but the problem is that sometimes we focus way too much on what has happened in the past or worry way too much about what might help in the future. Mindfulness is focusing on the moment and being aware of your thoughts. - Bruce Langford   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo R   This week, I am joined by Host of the Mindfulness Mode Podcast, Speaker, and Co-Author of Cracking The Success Code, Bruce Langford. We actually met at the Growth Now Movement and I was so inspired by his talk on self-love that I knew I had to bring him on the show to share what he knows.    In today's episode, you'll learn all about: His life story and how he's now helping people bring more self-love into their life. Why fitness and nutrition are such a small piece of the puzzle when it comes to being healthy. Why people have such a hard time why they're bullying others or not taking care of themselves enough. The fact that we're all being bullies to ourselves and how we can change that by how we deal with it. Focusing on being quiet with yourself and what really matters to you and how to deal with your emotions. How he helps people who struggle with or are afraid of meditation and sitting still with their feelings. Why we should choose to be happy now rather than seek it or see it as an accomplishment because we will never have this moment in our lives again.   Cracking The Success Code Click here to get your own copy of Cracking The Success Code How to Crack The Success Code is a task that humanity has reflected on from time immemorial. The sages and philosophers of every generation have pursued this question with unrelenting determination because everybody is looking for the answer - regardless of their field. So, who has the answer? Has this book found the "Silver Bullet?" The answer to this eternal enigma may vary for each one of us according to our definition of success. However, in this book, these Celebrity Experts(r) render their conclusions based on their proven experiences and core principles. Their answers are based on their firsthand knowledge versus academic hypotheses or philosophical assumptions. So, if you decided to learn more about success and achievement in your world, where would YOU look for the answers? The "nuggets of wisdom" that the Celebrity Experts(r) in this book offer us look at a world that is new and unfamiliar economic territory for us all. They have "been there and done it." They provide practical answers to these questions. Brian Tracy, for example, looks at changes that the business world and culture have experienced over the past hundred years, and, based on his knowledge and wide experience, projects how people will need to think and perform in the future to achieve success. This kind of visionary thought will enlighten and guide those who wish to achieve successful or outstanding accomplishments. We are therefore left with the options of spending our lives trying to "reinvent the wheel" on our own, or we can use the proven experience of people like these Celebrity Experts(r) to Crack The Success Code for us. Achievement seems to be connected with action. Successful men and women keep moving. They make mistakes, but they don't quit. - Conrad Hilton   About Bruce Langford Bruce Langford became an entrepreneur in 2003 when shocked by the bullying he observed, he transitioned from being a teacher to a full-time advocate of bullying prevention. He founded the company, ‘Stand Up Now’ to share the message that respect can replace bullying. Bruce is also the host of the podcast, ‘Mindfulness Mode’ where his goal is to share how mindfulness can increase calm, focus and happiness for everyone, and ultimately reduce bullying.     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 9:30 About our guest today - Bruce Langford 11:00 His life story and how he's now helping people bring more self-love into their life. 13:00 Why fitness and nutrition are such a small piece of the puzzle when it comes to being healthy. 14:20 The connection between loving ourselves and loving other people. 16:00 His own experience with bullying growing up and witnessing it first-hand and in his family. 20:00 How he found his actual voice after going to a voice therapist. 24:00 His life as a music teacher and how helping bullied students led him down a new path to full-time supporting them. 29:00 Why people have such a hard time why they're bullying others or not taking care of themselves enough. 33:00 The fact that we're all being bullies to ourselves and how we can change that by how we deal with it. 34:30 Focusing on being quiet with yourself and what really matters to you and how to deal with your emotions. 36:30 How he helps people who struggle with or are afraid of meditation and sitting still with their feelings. 37:50 It's okay to have fear because fear is a part of being human. 41:00 His daily routines and habits that he's created for himself. 42:00 Why cold showers and sensations including the Wim Hof method are good for the mind and body. 46:00 His other daily self-care practices including movement and nutrition. 51:00 What mindfulness actually means to him. 52:10 A healthy method to be aware of our thoughts, emotions, and worries. 54:20 Why we should choose to be happy now rather than seek it or see it as an accomplishment because we will never have this moment in our lives again. 55:00 Why happiness is not about the physical things we have in our life but about deciding to be happy. 58:50 Our job as humans to figure out what makes us happy. 1:06:00 Final comments with Rob and Devon. 1:08:30 Let us know if you want to do a Coaching Call episode with us! 1:09:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other  latest  podcast  episodes: Autumn Smith: Heal Your Gut, Skin, and Mental Health Through Paleo  - Ep. 253 Biohack Your Health: Easy Experiments To Try Now | Coaching Call - Ep. 254 Connect with Bruce Langford via: Email at bruce@mindfulnessmode.com   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 255 with Bruce Langford - Why Mindfulness Is Vital For A Healthy Life!  We hope you have gained more knowledge on how to be a healthier you.

  What are some easy biohacking experiments you can do today to further investigate your wellness and become a health advocate? Find out with our Coaching Call episode this week as we discuss with Riley about how he can take control of his unique health and find out what approach works best for his diet and fitness.    Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset  

Co-Founder of Paleovalley, Autumn Smith, joins us today to share her own wellness journey of healing from IBS, her and her husband's mission to inspire people to take care of themselves through their company plus her daily nutrition, exercise, and gratitude routine for greater physical and mental health. Autumn is such an inspiring leader in the world of health and wellness. I hope you enjoy my interview with her as much as I did!   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   In today's episode, you'll learn all about: How starting the Paleo diet helped transform her health and heal from IBS. The connection between our gut, mental, and skin health. Studies that show the connection between mental health and the food we eat including the SMILES trial The 3 Game Changers for better health The top foods to eat for better mental health Her wake and thank gratitude practice she does each morning. The best exercises for you depending on your anxiety level   Which foods should you begin adding to your diet for better mental wellness? These are Autumn's top fave: Oysters Organ meats Poultry giblets Clams Mussels Crabs Water crest Spinach Mustard greens Lettuces Swiss chard Kale   About Autumn Smith Autumn Smith has been a health enthusiast her entire life. She began her academic career with a Bachelor's degree in psychology and a minor in dance from the University of Montana. Upon graduation, Autumn danced professionally while becoming a certified yoga instructor. Hoping to combine her love of dance with her passion for health, Autumn became a celebrity fitness trainer with Tracy Anderson, most notably completing a world tour with Jennifer Lopez. While working as a fitness trainer, Autumn could see that exercise alone was not enough for many of her clients to achieve the radiant health they worked so hard to achieve. Meanwhile, Irritable Bowel Syndrome (IBS) and anxiety continued to plague her personal health, starting in adolescence. These frustrations further ignited her passion and interest in the study of holistic nutrition. Through self-guided research, she and her husband, Chas, healed her IBS with the paleo diet. She then studied with the Institute for the Psychology of Eating to become a Certified Eating Psychology Coach and Hawthorn University where she obtained a Masters in Holistic Nutrition. In 2013, she founded Paleo valley with her husband and brother-in-law. Paleo valley’s mission is to disseminate excellent nutritional information and organic food products with 100 million people worldwide. Autumn's commitment to health reached new heights last year following the birth of their son, Maverick. About Paleovalley The story of Paleovalley is a love story. Autumn and Chas Smith, co-founders, met in 2007, fell in love, and married on the magical Sunset Cliffs in San Diego, CA. This year they were blessed with an amazing baby boy, Maverick. Autumn suffered acute digestive issues since she was a teenager and numerous experts failed to offer solutions that worked. Very concerned, Chas took matters into his own hands. His extensive research led him to the paleo diet. Together they implemented its principles for 30 days (eliminated refined foods, shopped at local farmers’ market, ate fresh organic fruits and vegetables, grass-fed meats and wild seafood) and by the end, Autumn's IBS was completely resolved. Autumn was so inspired that she quit her job as a personal trainer at the Tracy Anderson Method, and earned a master’s degree in holistic nutrition. Though they originally focused on disseminating information, they soon realized that there simply weren’t many truly healthy food products on the market. Many products claimed and even appeared to be healthy, using all the buzzwords such as gluten free, soy free, dairy free, natural and more but they were also nutrient-free; free of the minerals, vitamins, and antioxidants that promote thriving health. Realizing that they had an important job to do, Autumn and Chas joined forces with Chas' brother Matt and a good friend, Matthew, and launched Paleovalley with the belief that everything you eat and every added ingredient is an opportunity to either detract from your health or improve it. Their mission is to create products that live up to their own strict standards and always prioritize health over profit. Paleovalley creates products with integrity that are free from problematic ingredients and teeming with ingredients that promote vibrant health. They strive to inspire people to view every dietary choice for what it really is: a profound opportunity to love and care for oneself. Paleovalley products are a labor of love, and their only hope is that they help your family feel as vibrant as theirs. Stay tuned. Eat Well. Live Vibrant.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 About our guest today - Autumn Smith of Paleo Valley 3:00 Be a guest on one of our Coaching Call episodes! 4:45 Introduction to Autumn Smith 11:00 Her own wellness and healing journey from physical and mental health problems due to IBS. 12:00 How starting the Paleo diet helped transform her health and heal from IBS. 17:00 The connection between our gut, mental, and skin health. 19:00 How our anxiety, depression, schizophrenia, and other mental health issues are tied to what we eat. 20:40 Studies that show the connection between mental health and the food we eat including the SMILES trial. 23:00 The easiest path to live a healthy life 23:20 The top 5 foods and beverages to take out of your diet: gluten, dairy, sugar, alcohol, and caffeine. 23:40 The negative effects of too much caffeine on the mind if you're really sensitive to it. 27:00 How alcohol affected her mental health included anxiety. 30:00 The 3 Game Changers for better health 30:50 How depression is actually an inflammatory disorder and not a chemical imbalance. 31:40 The profound effect of nutrition on our gut, skin, and mental health. 32:30 The most common nutrition deficiencies people tend to have. 34:40 Why each person has a unique blood sugar response to different foods according to their genetics and microbiome. 35:00 A simple way to test your blood sugar for different foods at home with a glucometer. 40:50 The top foods to eat for better mental health 45:00 About Paleovalley and their quest to help people live their best lives through good nutrition with updates to their products and new lines. 47:00 The ingredients you need to look out for in your beef sticks and other products from companies that claim to be Paleo. 53:00 What her typical day looks like for her that might help people who are in a similar situation. 55:00 The best exercises for you depending on your anxiety level 59:00 Final comments with Rob and Devon. 1:00:00 Let us know if you want to do a Coaching Call episode with us! 1:02:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other  latest  podcast  episodes: Lessons Every Personal Trainer Should Learn: Geoff Hemingway - Ep. 251 How To Uncover What Actually Motivates You - Coaching Call | Ep. 252 Connect and follow Paleovalley via: Facebook Instagram Twitter Follow and connect with Autumn Smith on Facebook Tune into the Paleovalley Podcast: EP165: How To Stay Fit While Traveling With Rob Dionne EP92: The Best FIRST Step for Vibrant Health with Alex Swanson Learn more about Tracy Anderson Find out more about Dr. Kelly Brogan Read the following studies mentioned on the show: Maternal Personality Affects Child's Eating Habits The SMILES trial: an important first step Depressive Symptoms and Vegetarian Diets: Results from the Constances Cohort Check out the Cronometer Get your own ReliOn glucometer Learn more about the work of Robb Wolf Read about Dr. Felice Jacka: Can We Prevent Depression By Improving Diet? You might be interested in these other Open Sky Fitness Podcast episodes: OSF 017 Dr. Sarah Ballantyne: The Paleo Approach OSF 097 Dr. Loren Cordain: The Origin of the Paleo Diet   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 253 with Autumn Smith - Heal Your Gut, Skin, and Mental Health Through Paleo!  We hope you have gained more knowledge on how to be a healthier you.

What move should you make next when you're feeling unmotivated and not sure where to turn next?    Find out what steps you can take to find out what you really want and what actually motivates you by tuning into our latest Coaching Call with Chris this week.    Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset  

What does it take to become a great personal trainer? This week, I'm speaking to Ninja Trainer and Mr. Wonderful over at Mark Fisher Fitness (MFF), Geoff Hemingway, about his transition from actor to the world of health and wellness, lessons learned as a personal trainer, and the importance of creating good communication and being vulnerable with your clients, meeting them where they're at with their health intentions, and making sure they're enjoying themselves at the gym.   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   If Geoff's name sounds familiar, you might know him from his knowledge in kettlebells and the fact that Dan John is also his brother-in-law. I had a great conversation with Geoff learning all about his experiences and what makes Mark Fish Fitness unlike any other gym out there. Can't wait for you to listen to it! Especially if you're a fellow personal trainer, there's so much great advice packed in this episode. In this episode, you will learn: How MFF is helping people discover their love for health and fitness in a welcoming atmosphere. Why it's totally okay if you're not a match with your client. How MFF makes it a priority to make sure people are well in the loop about their workout program and if clients are happy. A "park bench workout" vs. a "bus bench workout" for fitness goals explained. How the trainers at MFF are constantly trying to improve themselves as trainers by learning how to be better communicators. How to handle criticism from your client, situations, and conflict as a personal trainer. The MFF gym's favorite methods for helping clients towards eating healthier foods   Snatched In Six Weeks Learn more Snatched In Six Weeks at Mark Fisher Fitness here Serious about changing your body and making your fitness dreams a reality? Our six-week Snatched intensives are designed to jump-start your health and hotness. You’ll sign up for three classes per week for six weeks, and you’ll follow our comprehensive science-backed protocol to get you in the very best shape of your life. Snatched programs are open to both MFF Members and non-Members, although Ninjas with active memberships have access to early registration. To find out more about Snatched in Six Weeks, Snatched II and Snatched: Project X, visit the official website.         About Mark Fisher Fitness We get it. Fitness isn’t always fun. Gyms can be intimidating, New Yorkers are busy as hell, and training hard can seem daunting. That’s why MFF is about making fitness as enjoyable as possible. Because our trainers are a bunch of super-nerds, we know how to get results quickly and safely. We work with all kinds of people looking to get “healthy and hot” (including many who’ve never belonged to a gym). We’re all about getting you results AND we’re committed to being a fitness home that you actually love. Yep. We don’t love gyms either. That’s why we created an Enchanted Ninja Clubhouse of Glory and Dreams. Why be a gym member, when you can be a Ninja?   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 About our guest today, Geoff Hemingway of Mark Fisher Fitness 6:00 Let us know if you want to do a Coaching Call episode with us! 10:00 Introduction to Geoff Hemingway 12:00 His introduction to the world of health and wellness when his main background was performing arts. 18:00 What he loved about being a client/"ninja" at Mark Fisher Fitness and how they treated everyone. 19:00 How he came to be a Ninja Trainer himself at Mark Fisher Fitness. 24:30 What the Mark Fisher Fitness brand is all about and what the owner, Mark Fisher, himself is like. 28:00 How they're helping people discover their love for health and fitness in a welcoming atmosphere. 31:40 The various classes and equipment that they offer at MFF. 37:00 The biggest lessons and takeaways he's learned over the years and how he's implementing that at MFF. 39:00 How they make it a priority to make sure people are well in the loop about their workout program and if clients are happy. 40:30 A typical progressive program that he might do for himself or create for a client. 42:00 His personal fitness goals for himself that he wants to hit in the future. 44:00 What he has clients do when their main goal is just to show up and do something. 44:40 A "park bench workout" vs. a "bus bench workout." 48:00 The lesson he learned that not everyone who comes to a trainer's gym will stay forever and that's okay. 49:40 How the trainers at MFF are constantly trying to improve themselves as trainers by learning how to be better communicators. 52:20 The importance of focusing on the intention rather than the goal itself. 53:00 The importance of creating a connection with your client. 59:00 The additional exercises in listening, communicating, validating and more that the trainers at MFF do to improve their relationships with clients. 1:01:00 How to handle criticism from your client, situations, and conflict as a trainer. 1:05:00 The MFF's favorite methods for helping clients towards eating healthier foods. 1:10:30 Various diets Rob has tried from Paleo to Intermittent Fasting 1:14:00 Final comments with Rob and Devon. 1:16:00 Let us know if you want to do a Coaching Call episode with us! 1:16:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview: Discover Your Value & Confidence with Ingrid Marcum - Ep. 250 Connect with Geoff Hemingway via: Instagram Learn more about Mark Fisher Fitness via: Facebook Instagram Twitter YouTube Tune into our interviews with Dan John: Dan John: Getting Strong Is Simple…Not Easy- Ep. 171 Dan John’S Ten Commandments Of Fitness – Ep. 248 Find out more about MFF's Snatched Programs Keep track of your health and nutrition via My FitnessPal Learn more about the Precision Nutrition program Attend a future Perform Better Summit Read the books mentioned on the show: The Subtle Art Of Not Giving F*ck by Mark Manson The War of Art by Steven Pressfield Discover how to build better habits via: Habitry Fat Loss Happens on Monday by Dan John and Josh Hillis The Clear Habit Journal   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 251 with Geoff Hemingway!  We hope you have gained more knowledge on how to be a healthier you.

Who I am is not about my achievements. Who I am is what's inside. - Ingrid Marcum   What I am supposed to do with my life now that I'm no longer an athlete?   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Pal   From high school and college to professional athletes, that is a question many people find them themselves asking as they adjust to the idea that athletic competition is no longer the center of their life. This week, we have multi-sport athlete, speaker, educator, strength & conditioning coach, and movement specialist, Ingrid Marcum aka The Iron Valkyrie, sharing her own experience and how she discovered her own value and confidence during the ongoing process. As Rob speaks to Ingrid about her life as an athlete, she opens up about what it was truly like to retire from athletics and start a new path in life. But it's not that easy; this is something that she is still working on and wants to help people who are facing a similar obstacle. Not only is Ingrid's experience a common sensation for athletes but we can all relate to it via other scenarios such as being new parents, being older parents who are now empty nesters, starting a new to a job, getting ready to retire, preparing to leave the military forces or any other big transition we experience in our lives. In this episode, you will learn: Ingrid's own transition to find her true identity after ending her athletic career by doing the inner work. The power of focusing on what can you do while in the midst of struggle and setbacks. How to change your negative mindset to one accepting reality and dealing with it the best that you can. Why it takes time to discover and accept who you really are as a person. How to compete at a high level and still have a blast with it while not taking yourself too seriously. The process of being happy with where you are in life right now.   Breathing for Performance Contact Ingrid here with questions or to request more information on working with her Focused breathing work is often overlooked as a key to performance. I only learned about incorporating breathing techniques toward the end of my athletic career, but have found it to be extremely helpful for myself, my athletes and my clients. Most athletes and people, in general, have altered breathing mechanics that can affect them in various ways. But efficient breathing plays a role in mobility, stability, ability to focus, concentrate and deal with stress in addition to contributing to recovery and sleep! I hope you find these tips as valuable as I have in training myself and my athletes and clients! Feel free to contact me with questions or to learn more about how you can work with me - I’m available for seminars, workshops & speaking engagements as well as a limited number of direct individual movement work, either in person or online.     About Ingrid Marcum As Ingrid traveled the world training and competing as a multi-sport athlete, she was fortunate enough to build a career helping others reach their own fitness and athletic goals. Today, she is a sought after speaker, educator, strength & conditioning coach, and movement specialist. A frequent speaker at events such as Perform Better, IDEA World, Perform Better Europe, CPTN, Summer Strong 8, Women's Fitness Summit, NSCA Owner, BGB Fitness Studio since 2007 East coast Regional Coach, Lead Course Instructor, CrossFit SME: Weightlifting Director of Programming, Battling Ropes Battling Ropes Consultant, US Soccer Women's National Team Star of Battling Ropes DVDs: "Hurricane Ingrid" and "Partner and Team Training", "Mastery of Physical Prowess" DVD - with John Brookfield Head strength coach, US National Women's field hockey team and US Under-21 National team (2001-2003) Assistant strength coach, College of William and Mary (1999-2001) Strength coach and personal trainer since 1997, CSCS certified   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 About our guest today, Ingrid Marcum 6:00 About Ingrid's career in athletics that began when she was as young as 18 months. 8:00 Her natural gymnastics ability and how that helped her later down the line in her career. 9:30 The numerous injuries she has experienced throughout her entire life, lessons learned from that, and how she bounced back on her own. 13:00 How her love of gymnastics led her to continue focusing on fitness and wellness be a part of her life once she was done competing. 15:00 The work she did to let go of gymnastics being her only identity to just a part of who she is. 17:00 The power of focusing on what can you do while in the midst of struggle and setbacks. 19:40 The importance of mentally processing what is happening in our lives instead of being all, "poor me." 20:20 How to change your negative mindset to one accepting reality and dealing with it the best that you can. 23:30 The moments she does find most frustrating with her current injury and how she's working through it all with a focused, positive mindset. 26:00 Her transition to find her true identity after ending her athletic career by doing the inner work and learning about herself. 37:00 How to just find happiness with where you are in life right now. 42:00 Finding something that excites you in life to make everything around you better. 45:00 Why being who you are and being okay with it takes time and effort. 47:00 Her evolution of social skills and relating more to people over time. 56:00 How to handle and work through your emotions as a competitive athlete. 58:30 How to compete at a high level and still have a blast with it without taking yourself too seriously. 1:00:00 How gaining greater emotional intelligence and love for yourself can actually help your athletic career. 1:10 What's in store for her next in her mission to help other people work through what she did when she retired from sports. 1:14:20 Final comments with Rob and Devon. 1:15:00 Let us know if you want to do a Coaching Call episode with us! 1:16:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview: Dan John's Ten Commandments of Fitness - Ep. 248 Listen to our latest Coaching Call: Chronic Multitasking Health Hazard: Coaching Call | Ep. 249 Connect with Ingrid Marcum via: Facebook Instagram Twitter YouTube Find a Perform Better Summit event near you! Watch the Pumping Iron movie trailer Check out the Eddie Hall documentary, Eddie: Strongman   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 250 with Ingrid Marcum: Discover Your Value & Confidence!  We hope you have gained more knowledge on how to be a healthier you.

A lot of us are proud multitaskers but is it actually good for our wellbeing, goals, and relationships?Learn the importance of prioritizing your needs first and giving your full attention to one thing at a time in our Coaching Call with David. Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset  

Success is really nothing more than the progressive realization of a worthy ideal. This means that any person who knows what they are doing and where they are going is a success. Any person with a goal towards which they are working is a successful person.- Earl Nightingale   This week, All-American discus thrower, strength coach, author, and instructor, Dan John, returned to Open Sky Fitness to discuss his Ten Commandments of Fitness, the power of learning through failure, and all about his brand new book, 40 Years With a Whistle. Furthermore, you'll listen to Rob and Dan discuss: Why you should find something unique about yourself to set yourself from the rest and how to do it. How Dan tries to look at the world in a different light than everybody else. Dan's advice for getting anything you want in life and how to create one that you love by standing out. How to stay on top of your game in health and life. The differences between a pirate map and shark habits plus how Dan uses them in his life.   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     Dan John's Ten Commandments In Fitness: 1. Constant assessment 2. Constant upgrading 3. Ignore perfect 4. This isn’t moral theology—there are no “good” or “bad” exercises or systems 5. Everything works! 6. Achieving a goal versus achieving success (not the same thing…sadly) 7. After the peak is the cliff 8. Self-discipline is a finite resource 9. Fundamentals trump everything else 10. Take a moment to appreciate those who went before you.   40 Years With A Whistle by Dan John Click here to get your copy of 40 Years With a Whistle by Dan John When I was a child, people used to tell me that “your life flashes before your eyes” just before you die. As I was writing 40 Years with a Whistle, I laughed a few times out loud as my past kept flashing before my eyes. “All in all, this wasn’t a bad life, but I would prefer to live a bit longer” This book has been ruminating in my brain for a while. In 2011, I popped open my first lifting journal from 1971 and realized I had been keeping track of my workouts for 40 years. So, I wrote a two-part article on the lessons I had learned (Part One, Part Two); very simply, it was 40 lessons from 40 years. Last summer as I was coaching next to a throwing cage at St. Mary’s in Twickenham, London, a local coach asked me how I could “see all of this.” I responded, “Well, you know, I have been doing this for…” It took me a minute to figure out that I had been standing in fields, yelling in weight rooms and making half-time adjustments for the past 40 years. Maybe it’s my background in religious studies and education, but 40 years always seems to get my bells ringing. Walking back to my place that night, I kept trying to figure out how the 40 years had gone by so fast. In a flash, so to speak. Everything coalesced when Ron McKeefery asked me to write the introduction to his book, Weight Room Wisdom. As I thought about wisdom in the weight room, it was obvious that my coaching methods came directly from Dick Notmeyer and the Pacifica Bar Bell Club. But there was more to Dick than just reps and sets. He was a master storyteller. I was going through a rough time at home and his stories always showed me the path, the route, to success. Showing up every day, getting the work done and avoiding stupidity would lead ultimately to success in all areas of life. I have discovered no better truism in my life. Writing the introduction to Ron’s book made we want to tell more stories about other mentors who shaped my career. I began to dig into my past and I realized how many people have coached me. Literally, a coach is something that carries one from here to there. I have been carried many times in my life through bad times and disasters. I have arrived successfully many times and I needed to make sure I thank those who got me there.   About Dan John Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record. Dan spends his work life blending weekly workshops and lectures with full-time writing and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London. His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.” In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller. In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too. Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00 Learn more about being on one of our Coaching Calls! 5:00 How Rob learned about Dan John through his book Mass Made Simple. 7:00 Introduction to Dan John. 8:00 About his new book, 40 Years With A Whistle 11:00 Whether or not he has any regrets for mistakes he has made as an athlete and coach. 14:00 His best practices for working with the parents of athletes and advice for them. 16:00 How being born with pistol grip hip has impacted his training and how he fixed it. 18:40 The importance of getting hip surgery sooner than later if you need it. 19:00 The fact that not only athletes but dancers as well go through plenty of physical pain in training and performance. 20:30 Why more coaches should have a background in economics 22:30 Why the word, "passion" doesn't mean "love" but "to suffer." 28:00 Rob and Dan's story about meeting up at the Perform Better Summit 32:30 Why Dan isn't only a teacher but a learner for life as well. 34:30 Dan's stories of his mom and dad growing up and as an athlete - who they are and what he learned from them. 46:00 How to ask people questions about themselves and focus on the person rather than just staying on the surface about who they are. 47:00 The struggles and painful events his family has experienced in life. 50:40 Downsides to coaching and teaching including athletes not taking the advice he has given them. 53:00 The current education system in the US and his thoughts and advice on the matter. 56:00 Why you should find something unique about yourself to set yourself from the rest and how to do it. 57:40 How he tries to look at the world in a different light than everybody else. 59:00 His advice for getting anything you want in life and how to create one that you love by standing out. 1:01:00 How to stay on top of your game in health and life. 1:04:00 The differences between a pirate map and shark habits plus how Dan uses them in his life. 1:08:00 Dan John's Ten Commandments of Fitness 1:08:20 1) Constant assessment 1:9:00 2) Constant upgrading 1:13:30 3) Ignore perfect 1:14:15 4) This isn’t moral theology—there are no “good” or “bad” exercises or systems 1:18:50 5) Everything works 1:24:00 6)Achieving a goal versus achieving success (not the same thing…sadly) 1:25:00 Why losers get more out of losing than winners do out of winning. 1:26:00 Why we have higher standards for our physical appearance than for our careers and every other aspect of our lives. 1:28:00 7) After the peak is the cliff 1:30:00 How to answer the question, "Now what?" after a big event in your life. 1:35:00 Why injuries and illness can be a blessing in disguise sometimes. 1:37:50 8) Self-discipline is a finite resource 1:40:00 How posting about workouts (whether it happened or not) releases the same endorphin release in the brain. 1:44:00 The benefits of fasting and why it's different than starving. 1:48:30 What metabolic derangement is, how it impacts weight loss, and how exercise can keep your metabolism regular.  1:49:50 9) Fundamentals trump everything else 1:57:00 10) Take a moment to appreciate those who went before you 2:01:00 Final comments with Rob and Devon. 2:02:00 Let us know if you want to be a guest on the show! 2:03:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview: Simplifying Intermittent Fasting: You're Welcome! with Kristen Mancinelli - Ep. 247 Check out our other interview with Dan John: Getting Strong Is Simple...Not Easy - Ep. 171 Visit the official website of Dan John and connect via: Facebook Get his new book, 40 Years With a Whistle Read Mass Made Simple by Dan John Look into Dan John’s other awesome books: Never Let Go Now What? Can You Go? The Wandering Weights Archive Get on Dan John's Wandering Weights email list Read his letter, To Grad from Dad Check out these other awesome books: Dancing Barefoot on Broken Glass by Leonardo Alishan Man's Search for Meaning by Viktor E. Frankl Gift of Injury by Stuart McGill The Road by Cormac McCarthy Learn more about Wilt Chamberlain Check out the Perform Better Summit You might be interested in these other Open Sky Fitness Podcast episodes: OSF 038 Ben Greenfield On Striking The Ideal Balance Between Health And Performance OSF 101 How Tony Horton Changed The Face Of Fitness OSF 243 Jill Miller: The Pros & Cons Of Hypermobility OSF 238 Bret Contreras: Why Training Glutes Is So Important JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 248 Dan John's Ten Commandments of Fitness!  We hope you have gained more knowledge on how to be a healthier you.

The most successful fasting regimen is the one that you can stick to and the one that you can organize into your life. - Kristen Mancinelli This week, our good friend, Registered Dietitian, Consultant, and Author of The Ketogenic Diet as well as her latest book, Jump Start Ketosis, Kristen Mancinelli joins us for the third time on the podcast. With a Master's of Science degree in Public Health and Nutrition, Kristen has a wealth of information to share and this time we're specifically focusing on how to make intermittent fasting easy for anyone.   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   On This Episode: Based on her latest article, 15 tips to help you succeed on your fast, Kristen will share: The easiest way to begin intermittent fasting. How long it takes to transition into Ketosis while on the Ketogenic Diet. The Various triggers that we think we're hungry when we're just thirsty or detoxing from the last meal we ate. The benefits of intermittent fasting occasionally for our health including preventing aging, increase longevity, and even possibly prevent cancer. The importance of building your unique intermittent fasting plan around your goals   About Kristen Mancinelli Kristen Mancinelli, MS, RDN, is a nutrition scientist and educator who is passionate about making science and health information useful for everyone. She has been an adjunct instructor in the Program in Nutrition at Columbia University and has presented at numerous professional conferences on the subject of nutrition and health. Kristen received her bachelor's degree in chemistry from NYU and a master of science in public health and nutrition from Columbia University. Currently, in New York City, Kristen counsels individuals in weight loss and prevention and writes frequently for popular media on the subjects of paleo and low-carb dieting, and the role of the food environment in shaping individual food choices.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 About our show today with Kristen Mancinelli 2:30 The importance of warming up - Rob's story this week 8:00 How to get warmed up for your workout that day. 10:30 Why the healing stops once the depression sets in -  How the body is designed to heal and we have to be proactive. 12:40 The importance of taking off time to allow your body to heal; especially with a back injury. 19:40 What intermittent fasting specifically is, common intermittent fasting mistakes, and why it's so popular right now. 21:20 What's the easiest way to do intermittent fasting? Is it calories restrictive? 22:15 Can you still have breakfast drinks like coffee or tea while intermittent fasting? 23:30 How long does it take to transition into Ketosis while on the Ketogenic Diet? 25:00 Are there benefits to do a longer fast vs. shorter fast? 26:00 Various triggers that we think we're hungry when we're just thirsty or detoxing from the last meal we ate. 26:40 Why it's okay to be hungry and you don't have to eat 3 or 5/7 smaller meals a day. 29:30 Metabolism in the fed state vs. fasted state. 31:00 Why fasting is actually much simpler than what we've been told to believe in the past. 33:00 Why any opportunities you have to fast with your schedule will be beneficial to your health 33:30 The benefits of intermittent fasting occasionally for our health including preventing aging, increase longevity, and even possibly prevent cancer. 36:00 How our insulin levels and weight are impacted by intermittent fasting.  39:00 The diet Devon followed when she had gestational diabetes. 43:30 The 15 tips to help your intermittent fasting be a success. 43:45  1) Stop researching and get started. 45:00 2) Remember that it's the length of your fasting window and not your eating window that counts. 46:05 3) Don't keep foods in the house that you might binge on. 48:30 4) Don't stuff yourself at your last meal thinking it will make fasting easier tomorrow. 51:15 5) Drink water, sparkling water, tea or coffee. 53:00 6) Be willing to wait through hunger peaks 53:40 Why it's normal that you might feel a bit jittery and energetic at the beginning of intermittent fasting which is actually great for working out and being productive. 55:50 Don't intermittent fast if you're underweight, breastfeeding, or anemic. If you have any health issues, don't do this without consulting someone first. 56:20 7) Keep busy. 57:25 8) If you break your fast, go ahead and eat to satisfaction. 59:25 9) Get comfortable with exercising while fasting. 1:02:00 The importance of building your unique intermittent fasting plan around your goals. 1:04:30 10) Focus on protein, fat, and fiber-rich foods when you eat. 1:06:30 Kristen's experience of fasting for 10 days as part of Ramadan and how she learned to importance really nourishing your body with whole foods. 1:09:50 The optimal amount of days a month people should be fasting if they want to do it. 1:12: 25 11) Avoid alcohol. 1:16:00 12) Don’t over complicate your fast with lots of supplements or broth regimens. 1:19:00 13) Build a support system. 1:22:30 14) Go easy on the carbs and get most of them from non-starchy vegetables. 1:23:25 15) Give it a try for a few weeks. 1:24:55 Why intermittent fasting is not the same as the ketogenic diet. 1:25:15 Final comments with Kristen, Rob, and Devon. 1:27:15 Tune into our next Coaching Call next week and learn how to be coached on the podcast! 1:28:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview OSF 245 How to Find or Be a Great Personal Trainer with Chad Landers  Listen to our latest One-On-One Coaching Call - OSF 246 Self-Love vs. Selfish: Coaching Call Connect with Kristen Mancinelli via: LinkedIn Check out Kristen's books: The Ketogenic Diet Jump Start Ketosis Listen to our past interviews with Kristen: OSF 098 How To Get To Ketosis OSF 022 Using Fat As Fuel: Kristen Mancinelli Talks About The Ketogenic Diet Read Kristen's online article for more tips: 15 tips to help you succeed on your fast  Jimmy John's TV Commercial, 'Saves the Day: Hangry Boss' Download the Zero - Fasting Tracker app for iOS Learn more about Researcher, Valter Longo You might be interested in these other Open Sky Fitness Podcast mentioned episodes: OSF 038 Ben Greenfield On Striking The Ideal Balance Between Health And Performance OSF 120 How To Hack Your Diet: Carb Cycling & Fasting OSF 127 DOMS: Delayed Onset Muscle Soreness OSF 143 Back Spasms And How To Heal Them OSF 183 Dave Asprey: Bulletproof Hacks For A Healthier Home And Life OSF 186 John Durant: Biohack Your Health With Paleo  OSF 211 Weightlifting: How To Get Max Results – Dr. Mike T. Nelson   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 247 - Simplifying Intermittent Fasting: You're Welcome! with Kristen Mancinelli!  We hope you have gained more knowledge on how to be a healthier you.

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset

What does it take to become a great personal trainer?  Which characteristics should you look for in a personal trainer?   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   This week, Rob is speaking to the 2018 NSCA Personal Trainer of the Year, Celebrity Trainer, and Owner of PUSH Private Fitness, Chad Landers. Chad has been a personal trainer for over 25 years and is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA) so it's safe to say he really knows his stuff! On This Episode: How his interest in training began from a young age and eventually led to a career. His different experiences working for various gyms as a personal trainer until he found something that worked for himself. How to be a great personal trainer by not being judgemental, showing compassion, and building relationships. What personal trainers can do to expand their online social media presence and whether or not it's actually even worth it. The importance of knowing your unique market based on age, gender, and what they're looking for to improve their health. His advice on what you should do or not do when planning a career change, move, or other big steps in your life.   About Chad Landers https://www.youtube.com/watch?v=-8xl7scsDvc   Chad graduated from the of the University of Illinois in Urbana-Champaign with a Bachelor of Science degree in Kinesiology in 1991. He is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). Most recently, Chad became the first (and at the time, only) American to graduate with a Diploma in Sports Nutrition with the International Olympic Committee (IOC). Chad has owned a personal training business in Los Angeles since 1993. In 2003, he opened Push Private Fitness, a 2400 sq.ft. personal training only gym. He currently competes in Masters Raw Powerlifting competitions.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: OSF 243 Jill Miller: The Pros & Cons of Hypermobility 2:00 About our show today with Chad Landers 4:30 About this amazing catered food event we went to this past week that served high quality, non-processed foods. 8:30 Check out our latest One-On-One Coaching Call - OSF 244 Are Unrealistic Goals Controlling Your Life? and learn how to be a client on the Open Sky Fitness Podcast! 12:30 Introduction to Chad Landers 15:00 How his interest in training began from a young age and eventually led to a career. 20:00 His big move from Illinois to go work in Las Vegas as a personal trainer. 22:00 The various jobs he worked in Las Vegas and how that led him to work as a personal trainer in Sherman Oaks. 27:00 His different experiences working for various gyms as a personal trainer until he found something that worked for himself. 34:00 How meeting his wife and getting married impact his career in the fitness industry. 36:00 Why fame and fortune don't matter; the main point is that you feel good about yourself. 38:00 How to be a great personal trainer by not being judgemental, showing compassion, and building relationships. 44:00 How working at a gym or belonging to a gym is like being in a community. 49:00 Why some personal trainers and gyms just blow up huge without any real training expertise. 50:00 Why it's so easy for people to believe in online fitness trainers especially on Instagram when they know absolutely nothing about training. 53:30 What personal trainers can do to expand their online social media presence and whether or not that's actually even worth it. 55:00 The importance of knowing your unique market based on age, gender, and what they're looking for to improve their health. 1:00:00 His advice on what you should do or not do when planning a career change, move, or other big steps in your life. 1:02:00 The importance of staying out of debt and having a nest egg. 1:07:00 Why we're in fear or a state of hesitation to take our lives to the next level. 1:14:00 Why you should start training people in person first before moving to work with them online. 1:22:00 How to connect with Chad Landers online. 1:26:00  Final comments with Rob and Devon 1:27:00 Tune into our next Coaching Call next week and learn how to be coached on the podcast! 1:28:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview OSF 243 Jill Miller: The Pros & Cons of Hypermobility Listen to our latest One-On-One Coaching Call - OSF 244 Are Unrealistic Goals Controlling Your Life? Connect with Chad Landers via: Email at chadlanders12@gmail.com  Instagram Twitter PUSH Private Fitness Facebook Instagram YouTube Tune into OSF 151 - Improve Your Life With The Wheel Of Wellness   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 245 with Chad Landers - !  We hope you have gained more knowledge on how to be a healthier you.

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset

This week on the Open Sky Fitness Podcast, we have co-founder of Tune Up Fitness Worldwide, author of The Roll Model, as well as creator of the the self-care fitness formats Yoga Tune Up® and The Roll Model® Method, Jill Miller, returning to talk with Rob about her own self-care and self-love practices, her 2017 hip surgery, and what's in store for her next. On This Episode: How to fall in love with every single part of your body and what it CAN do for you. Why you should never ignore signs from your body from aches and pains to stiffness and more. How to build a relationship with our bodies for life by being compassionate, curious, and paying attention to it. What she wants people to know about stretching and why it can be very harmful to the long-term health of your joints.   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   The Roll Model Click here to get your copy of The Roll Model LIVE BETTER IN YOUR BODY. Pain is an epidemic. It prevents you from performing at your best because it robs you of concentration, power, and peace of mind. But most pain is preventable and treatable, and healing is within your grasp. Hundreds of thousands of people around the globe have taken life “by the balls” and circumvented a dismal future of painkillers, surgeries, and hopelessness by using Jill Miller’s groundbreaking Roll Model Method. The Roll Model gives you the tools to change the course of your life in less than 5 minutes a day. You are a fully equipped self-healing organism, and this book will guide you through easy-to-perform self-massage techniques that will erase pain and improve your performance in whatever activities you pursue. The Roll Model teaches you how to improve the quality of your life no matter your size, shape, or condition. Within these pages you will find: Inspiring stories of people just like you who have altered the course of their lives by using the Roll Model Method Accessible explanations of how and why this system works based on the science of your body and the physiological effects of rolling Step-by-step rolling techniques to help awaken your body’s resilience from head to toe so that you have more energy, less stress, and greater performance Whether you’re living with constant discomfort, seeking to improve your mobility, or trying to avoid medication and surgery, this book provides empowering and effective solutions for becoming your own best Roll Model. About Yoga Tune Up Yoga Tune Up® is a fitness therapy format built around the three P's – Pain, Posture and Performance. It helps eradicate pain, improve posture and enhance performance through a unique blend of yoga, Corrective Exercise, Self-Massage, and Breath Strategies. By helping to identify and target your "body blind spots"; areas that are most overused, underused, or misused, YTU heals damaged muscle, increases strength and establishes healthy movement patterns. The YTU format includes dynamic and static range of motion exercises to target these blind spots to improve proprioception (body sense), interoception (physiological listening) and motor control (performance). This format utilizes unique exercises that educate each practitioner about their body biomechanics and their personal relationship to how they use their body on a daily basis. Mindset work surrounds and infuses each YTU lesson so that subtle and gross awareness evolve to help every practitioner live better in their body. YTU is practiced all over the world at Yoga Studios, fitness facilities and retreat centers, taught by creator Jill Miller and more than 500 certified YTU instructors. Using a distinctive set of exercises, poses and specialized techniques, Yoga Tune Up® playfully moves you into a body that looks great and lasts a lifetime. Yoga Tune Up® is a self-care fitness Format that: Increases your body’s overall strength Relieves pain and stress Helps control weight and makes you feel grounded Bolsters the immune system Improves balance, flexibility, and coordination   About Jill Miller Jill Miller, C-IAYT, ERYT is the co-founder of Tune Up Fitness Worldwide and creator of the self-care fitness formats Yoga Tune Up® and The Roll Model® Method. With more than 30 years of study in anatomy and movement, she is a pioneer in forging relevant links between the worlds of fitness, yoga, massage, athletics and pain management. She is known as the Teacher’s Teacher and has trained thousands of movement educators, clinicians, and manual therapists to incorporate her paradigm shifting self-care fitness programming into athletic and medical facility programs internationally. She has crafted original programs for 24 Hour Fitness, Equinox, YogaWorks, and numerous professional sports teams. She and her team of 500+ trainers help you to live better in your body with an emphasis on proprioception, mobility, breath mechanics and recovery. She has presented case studies at the Fascia Research Congress and International Association of Yoga Therapy conferences. She has the rare ability to translate complex physiological and biomechanical information into accessible, relevant moves that help her students transform pain, dysfunction and injury into robust fitness. Jill is the anatomy columnist for Yoga Journal Magazine and has been featured in Shape, Men’s Journal, Good Housekeeping, Women’s Health, Yoga Journal, Self, and on the Today Show and Good Morning America. Jill is regularly featured on the Oprah Winfrey Network. She is the creator of dozens of DVD’s including Treat While You Train with Kelly Starrett DPT and is the author of the internationally bestselling book The Roll Model: A Step by Step Guide to Erase Pain, Improve Mobility and Live Better in your Body. Based in Los Angeles, CA, she is a wife and mother of two small children and is currently writing her second book. Visit Jill's ongoing classes at Equinox Fitness Clubs in Los Angeles. Follow Jill on Facebook, Twitter and Instagram   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: OSF 242 The Carnivore Diet: Is It Right For You? with Sean Hyson 1:40 Check out our latest One-On-One Coaching Call - OSF 241 Just Ten Pounds To Lose and learn how to be a client on the Open Sky Fitness Podcast! 2:00 About our show today with Jill Miller 3:00 Tune into our next Coaching Call next week and learn how to be coached on the podcast! 6:00 About our upcoming Coaching Calls in the coming weeks. 11:00 Introduction to our guest today - Jill Miller  18:00 Her regular, painful hip spasms and how it led to her hip replacement in 2017. 26:30 The extreme mobility and flexibility she naturally had and why that was a liability for her hip joint. 28:30 Her previous experiences with eating disorders and how that addiction led to her addiction to yoga in order to calm herself down. 29:00 How to fall in love with every single part of your body and what it CAN do for you. 33:00 Why you should never ignore signs from your body from aches and pains to stiffness and more. 34:00 Why her body wasn't always giving her the feedback and signals she needed to pay attention to. 36:00 The impact of pain on our brain, moods, thoughts, breath patterns and more 37:00 How to build a relationship with our bodies for life by being compassionate, curious, and paying attention to it. 40:00 The backlash she received for bringing functional movement to yoga with the Yoga Tune Up. 41:00 Why, no matter what she did, she would have eventually had to have hip surgery and how the Yoga Tune Up helped preserve her physical ability. 43:00 The mental health struggles she has gone through including PTSD, the loss of a child, and medical health therapy. 46:40 What she wants people to know about stretching and why it can be very harmful to the long-term health of your joints. 50:30 About her upcoming book and why it's the most important thing to her right now even though she's struggling to complete it. 52:30 The daily struggle she faces with feeling like she has to be productive all the time and how she deals with it. 55:00 How she balances her work, health, relationships, family, and self-care time plus what she needs to work on the most. 57:00 How she's planning to grow both personally and professionally this year. 59:00 Therapy and self-care practices Rob, Devon, and Jill practice regularly. 1:04:00 Their experiences as actors and the terrible movies they've made. 1:13:30  Final comments with Rob and Devon 1:01:30 Tune into our next Coaching Call next week and learn how to be coached on the podcast! 1:03:00 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview OSF 242 The Carnivore Diet: Is It Right For You? with Sean Hyson Listen to our latest One-On-One Coaching Call - OSF 241 Just Ten Pounds To Lose Connect with Jill Miller via: Instagram  Facebook Twitter Find out more about Tune Up Fitness Worldwide via: Instagram Facebook YouTube Pinterest Learn all about Jill's Programs: Yoga Tune Up® The Roll Model® Method Read The Roll Model Tune into our first episode with Jill - OSF 045 Jill Miller's Secrets For Releasing Muscle Tension and Pain Learn more about these other top fitness and movement experts: Katy Bowman of Dynamic Aging Tim Myers of Anatomy Trains Gary Ward of What The Foot? Check out Rob and Jill's terror movies on Amazon Prime: Hot Wax Zombies On Wheels  In The Blood   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 243 with Jill Miller:The Pros & Cons of Hypermobility!  We hope you have gained more knowledge on how to be a healthier you.

This week we have the new Editor-In-Chief at Onnit, Author of both 101 Best Workouts Of All Time and The Men's Health Encyclopedia of Muscle as well as previous Open Sky Fitness guest, Sean Hyson joining us to talk about his career, the latest fitness and nutrition trend, and his own opinion on how to live a healthy, meaningful life. We discussed a variety of topics and it was so awesome to catch up with him since the beginning of our podcast.   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   The Men's Health Encyclopedia of Muscle Get your copy of The Men's Health Encyclopedia of Muscle by Sean Hyson The Men's Health Encyclopedia of Muscle reveals which techniques create a bigger, stronger, leaner body — and exactly how to use them. With over 50 techniques from Drop Sets, to Tabata Protocol, to Wave Loading — and 40 complete workouts — this is the only book you'll need to get ripped and build the body you've always wanted. Order now to get strong & lean — once and for all!     About Sean Hyson Sean Hyson is the Editor in Chief of Onnit. A Certified Strength and Conditioning Specialist (C.S.C.S.), he is the author of 101 Best Workouts Of All Time, an Amazon.com best-seller, and the e-book The Truth About Strength Training (truthaboutstrengthtraining.com).         Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: OSF 240 - The Art of Making Things Happen: Steve Sims 2:30 Check out our latest One-On-One Coaching Call - OSF 241 Just Ten Pounds To Lose and learn how to be a client on the Open Sky Fitness Podcast! 7:10 Introduction to Sean Hyson 8:10 His background in writing and how he fell into the fitness industry. 13:00 How he came to work for Onnit now as their Editor in Chief. 15:00 How he's helped Onnit rebrand to reach a wider audience. 17:30 His process for coming up with so much content online. 20:00 What type of meat you should eat if you follow a carnivore diet 24:00 Various trends he has tried and 100% believed in only to change his mind later. 25:40 What it's like to be giving people this health advice and knowledge and if it's intimidating or not. 26:00 Why we're all entitled to change our opinion about nutrition and what diets we want to follow. 28:30 His advice for exercise and which workouts you should focus on today. 30:00 What you should be aware of if you decide to switch up your tempo, order, or rep scheme. 32:00 What our fitness focus should look like as we age. 33:00 How he's keeping his workouts effective and enjoyable. 34:30 How to do a cluster set during your workout and what you should keep in mind. 37:40 Periodization - How important is it to build in recovery and lighter weeks in periodization programming? 38:40 How he approaches periodization for muscle growth. 40:30 His thoughts on full body vs. split workouts. 42:50 The importance of great mobility over strength. 44:20 What areas and movements we should focus on the most to improve our mobility. 48:20 Onnit's current focus and vision for the next couple of years. 50:00 What helps him stay motivated, healthy, and balanced with work and life. 56:00 What led him to write his latest book, The Encyclopedia of Muscle, and what beneficial information you will find in it. 1:00:00  Final comments with Rob and Devon 1:01:30 Tune into our next Coaching Call next week and learn how to be coached on the podcast! 1:03:00 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview with OSF 240 - The Art of Making Things Happen: Steve Sims Listen to our latest One-On-One Coaching Call - OSF 241 Just Ten Pounds To Lose Read The Men's Health Encyclopedia of Muscle by Sean Hyson   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 242 - The Carnivore Diet: Is It Right For You? with Sean Hyson! We hope you have gained more knowledge on how to be a healthier you.

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset

Fear has no benefits. All it will create for you is paralysis, insecurity, doubt, and hesitation. Nothing productive will come out of being afraid of something. - Steve Sims The pattern of giving up on yourself ends today because this week we have the phenomenal CEO & Founder of Bluefish, Steve Sims, aka The Real Life Wizard of Oz sharing his life story, how you can live the life you want without any fear, and how to make anything happen. Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset On This Episode: How to be your most authentic self from experience and share that with the world. The fact that we're all beginners at some point and how to allow yourself to learn by failing. How to just begin to do what you want to do and THEN work on making it better from that moment on. How he became so good at what he was doing because he focused on bringing value to his clients rather than solely putting all his energy into building a business. Steps you can take to get out of your own way when facing doubt, anxiety, or depression. Bluefishing: The Art of Making Things Happen Click here to get your copy of Bluefishing by Steve Sims Whether it’s climbing Everest, launching a business, applying for a dream job, or just finding happiness in everyday life, Steve Sims, founder of the luxury concierge service, Bluefish, reveals simple and effective ways to sharpen your mind, gain a new perspective, and achieve your goals. From helping a client get married in the Vatican, to charming and connecting with business mogul Elon Musk, Bluefish founder Steve Sims is known to make the impossible possible. Now, in his first book, he shares tips, techniques, and principles to break down any door and step onto whatever glamorous stage awaits you. By following Steve’s succinct yet insightful advice—as well as inspiration gleaned from the moving stories of others—you, too, can transform your life and achieve the impossible. Who Is Steve Sims? https://www.youtube.com/watch?v=ekoyhmWb27o About Steve Sims Steve Sims is an ugly kid from the outskirts of London, wasn't born into the world of luxury but certainly holds his place there now! Founder of the super exclusive, membership only personal concierge service for VIPs and executives seeking the ultimate in unique experiences and travel for themselves and their companies, Steve Sims is an unlikely expert marketer within the luxury industry. But his secret to success is that he's build a life out of keeping his word, and not taking no for an answer. Profiled and often quoted in international publications including the Wall Street Journal, Forbes, London's Sunday Times, and South China Morning Post, TV and Sims is a sought after speaker at a variety of prestigious organizations such as the Pentagon and Harvard! Whether you want to sing with your favorite rock star, have lunch with Donald Trump, get married in the Vatican, or dive to the wreck of the Titanic, Steve Sims is the guy who gets to yes when the answer for anyone else would be no. He is well regarded for his marketing within the luxury world but be prepared, he does things his way! Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: Bret Contreras: Why Training Glutes Is Important - Ep. 238 3:30 Check out our latest One-On-One Coaching Call - How To Build Confidence Through Integrity - Ep. 239 and learn how to be a client on the Open Sky Fitness Podcast! 7:00 Introduction to Steve Sims 13:00 How he broke free of his former lifestyle in London to start a new life. 14:00 Why we are a combination of the 5 people that we spend the most time with. 15:00 How to share your value with the world. 21:00 How he came to run exclusive events around the world. 27:00 What brought him to be the concierge for New York Fashion Week. 31:00 How he came to be so good at what he was doing because he focused on bringing value to his clients; not building a business. 38:00 How to just begin to do what you want to do in your life and THEN work on making it better from that moment on. 42:00 Why we're all beginners at some point and how to allow yourself to learn by failing and accepting that. 49:00 How to be your authentic self from experience and share that with the world. 55:00 How we've come to the point where we are so disconnected from one another. 1:04:00 Steps you can take to get out of your own way when facing doubt, anxiety, or depression. 1:14:00  Final comments with Rob and Devon 1:14:30 Tune into our next Coaching Call with Michael next week and learn how to be coached on the podcast! 1:15:00 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview with Bret Contreras: Why Training Glutes Is Important - Ep. 238 Listen to our latest One-On-One Coaching Call - How To Build Confidence Through Integrity - Ep. 239 Connect with Steve Sims via: Facebook Instagram Twitter YouTube Check out and follow Bluefish: Instagram Twitter Get your copy of Bluefishing by Steve Sims Tune into The Art of Making Things Happen Podcast Learn more about Steve's Deep Dive 1-Day Event Join Steve's Mentorship Program, The Distillery Attend a Speakeasy event hosted by Steve Find out more about Joe Polish Check out OSF 218 Perfectionists vs. High Achievers JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 240 - The Art of Make Things Happen: Steve Sims! We hope you have gained more knowledge on how to be a healthier you.    

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset

This week, Rob had an intense, one-on-one conversation with Founder of The Glute Lab, Inventor of The Hip Thruster, and Author of many books including Bodyweight Strength Training Anatomy, Bret Contreras. They covered everything from Bret's career and the importance of being authentic online to why training your glutes is so important and how to live a healthy life that you love. Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   On This Episode: The 3 areas he's always striving to improve and prioritize at different times: personal fitness, business, and mental wellbeing. The fact that babies have to first learn functional movement such as how to engage their glutes and do a bridge before they can crawl. His process for helping people create individual workout programs. Standard exercises for strengthening your legs. Facts and myths about fat and muscle.   Bodyweight Strength Training Anatomy by Bret Contreras Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment. Targeting all muscle zones and primary muscle regions—arms, chest, shoulders, back, core, thighs, glutes, and calves—Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you’ll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus. In depth yet practical, Bodyweight Strength Training Anatomy takes you inside every exercise through stunning anatomical artwork that reveals primary muscles worked along with the relevant surrounding structures, including bones, ligaments, and tendons. Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home, on the road, or on the go, Bodyweight Strength Training Anatomy is a one-of-a-kind resource that you’ll refer to again and again. About Bret Contreras Personal trainer, speaker, author and inventor, Bret Contreras is considered to be the world’s foremost expert on glute training. He is the Founder of The Glute Lab, Inventor of The Hip Thruster, and Author of various articles and books including Bodyweight Strength Training Anatomy. Bret has his PhD in Sports Science and is a Certified Strength & Conditioning Specialist (CSCS). Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: Building Body Confidence with the Fit Bottomed Girls - Ep. 236 2:00 The importance of really focusing on yourself 100% when you're sick so that you can heal quickly. 3:30 Devon's chicken soup recipe! 7:00 Check out our latest One-On-One Coaching Call: Why Happiness Shouldn't Be A Goal - Ep. 237 and learn how to be a client on the Open Sky Fitness Podcast! 9:00 Introduction to Bret Contreras 12:00 Various articles he has written, how his views on training has changed, and what he has learned over the years. 17:00 Regrets about what he has written in past articles including the glute myth. 20:00 His love for learning and how he's always digging for the right answers when he or someone is wrong about something. 21:50 The amount of fake people out there on social media and how to tell when someone is being authentic or not. 23:50 How he cares about his followers and wants to inspire and make them feel good rather than make them feel bad. 24:30 How he focuses on following his own standards and no one else's to be true to the life he wants to live. 26:00 The 3 areas he's always striving to improve and prioritize at different times: personal fitness, business, and mental wellbeing. 37:00 The fact that babies have to first learn functional movement such as how to engage their glutes and do a bridge before they can crawl. 42:00 His process for helping people create individual workout programs. 47:30 The truth about women's quads and how to get them strong and lean. 49:30 Standard exercises for strengthening your legs. 51:00 Facts and myths about fat and muscle. 55:00 How to be your most authentic self online - Bret's Dos and Don'ts. 1:01:00 How to be a good sport during physique competitions and be proud of your progress. 1:05:00 Why we shouldn't body shame other people. 1:08:00 How to live a healthy life you love enjoying your favorite things will being healthy still. 1:13:00 The importance of always staying humble no matter how much success you achieve or how popular you become as a personal trainer. 1:18:00 Being open-minded but skeptical as a researcher and professional to new facts and studies plus admitting when you were wrong to be honest and build trust. 1:25:00  Final comments with Rob and Devon 1:30:00 Tune into our next Coaching Call with Michael next week and learn how to be coached on the podcast!1 1:31:40 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview:  Building Body Confidence with the Fit Bottomed Girls - Ep. 236 Listen to our latest One-On-One Coaching Call: Why Happiness Shouldn't Be A Goal - Ep. 237 with Clement Connect with Bret Contreras via: Facebook Instagram Twitter YouTube Check out The Glute Lab and follow on: Facebook Instagram Find out more about The Hip Thruster Get your copy of Bodyweight Strength Training Anatomy Learn The Real Secret to Success | A Gary Vaynerchuk Read Are Usain Bolt’s Sprinting Mechanics In Need Of An Overhaul? Check out Bret's article - 9 Points of Contention for Mike Boyle Read Bret's articles on T Nation Find out more about Charles Poliquin  Learn more about The Montessori Method You might be interested in these other Open Sky Fitness Podcast episodes: OSF 178 - Should We Exercise When Sick? About Blue Zones in OSF 196 - Legumes And Grains: The Proper Way To Cook Them OSF 171 Dan John: Getting Strong Is Simple...Not Easy JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 238 - Bret Contreras: Why Training Glutes Is So Important! We hope you have gained more knowledge on how to be a healthier you.

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you

Can you imagine what the women in this world could do if they weren't worried about the number on the scale? - Jennipher Walters on what insight her intuitive dietitian had given her. This week, Rob had an amazing discussion with Podcast Hosts, Personal Coaches at Fit Bottomed Girls, and Creators of the Love Your Body. Love Your Life online course, Jennipher Walters and Kristen Seymour. Both women shared their own wellness journeys, how they went from student to personal trainer, and how Fit Bottomed Girls has evolved since 2008. Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset Special BONUS for Open Sky Fitness Podcast Listeners: Get $100 off of the Love Your Body. Love Your Life online course when you enter the code, New FBG. Both Jenn and Kristen are on a mission to share their You Can't Hate Yourself Healthy approach to both men and women to inspire them to give up their diets and focus on enjoying their lives rather than allowing the number on the scale to determine their happiness. Through Fit Bottomed Girls, Jenn and Kristen are leading voices in combating the negative messages that the media spreads about what it means to be healthy. It is their mission to help people boost their body confidence and self-image through courses, couching, books, podcast interviews, and more. On This Episode: As you listen, Rob, Jenn, and Kristen discuss: How you can create healthy habits by first focusing on what you love such as your favorite exercise and foods before you challenge yourself. Why our poor body image and self-confidence is actually a wake-up call that there is something deeper that needs our attention. Why you can't have the mindset that you must restrict your nutrition while working out hard or training for endurance events. Why some people with tendencies such as Rebels or Upholders might have difficulty with focusing on their self-love and how they can overcome it with a unique approach that works for them. How important it is to do a self-audit of where you are now and where you want to be in the future.   "It's okay to eat the foods you want or need to eat. We tend to moralize food but you're not good for eating a salad nor bad for eating ice cream." - Kristen Seymour About Fit Bottomed Girls It began as a single blog with a tongue-in-cheek play on a Queen song. Today, the Fit Bottomed World, run by Jennipher Walters and Kristen Seymour (who are certified fitness professionals but also just everyday regular women), is an online phenomenon reaching millions of women (and men!) each month. And, of course, the focus is always on the idea that fit bottoms come in all shapes and sizes — and that you’re more than the number on the scale. (And they know because they’ve been there. Read Jenn’s personal story here, and Kristen’s here.) True pioneers of the body-positive movement, Jennipher Walters and Erin Whitehead began Fit Bottomed Girls in 2008 as friends looking for a fun, fresh and no-diet approach to being healthy. Months after the site launched, it took off — readers were clearly hungry for something other than “how to lose 10 pounds in 10 minutes and get the perfect man.” Infusing their own experiences (both failures and successes) they created a community of “FBGs” — welcoming everyone in, including writer Kristen Seymour, who would later become a business partner. From there, the Fit Bottomed Girls expanded into new verticals and products to serve its growing readership, including Fit Bottomed Mamas, Fit Bottomed Eats, a book, Fit Bottomed Zen, a podcast and the online course Love Your Body. Love Your Life. In 2017, Erin left the company to pursue other interests and focus on her family, while the Fit Bottomed World expanded into more speaking engagements, retreats, and brand consulting. Jenn and Kristen also continue to work with major brands such as Brooks Running, Marshall’s and Pure Protein on campaigns and other influencer projects that are fully aligned with the Fit Bottomed Girls’ mission. In fact, Jenn and Kristen were named as one of The 100 Most Influential People in Health and Fitness by Greatist in 2016 and 2017, and were listed as one of the best healthy living bloggers of 2018 by Healthline. And the one thing that will never, ever change is the company’s mission to continue to let women (and men!) know that you simply can’t hate yourself healthy. Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: OSF 234 - Gretchen Rubin: Navigating Expectations With The Four Tendencies 2:00 About today's guests - of Fit Bottomed Girls, Jennipher Walters and Kristen Seymour. 2:30 Check out our latest Coaching Call with Jenn - Stop Binge Eating and learn how to be a client on the Open Sky Fitness Podcast! 6:00 Learn more about one of our favorite brands and our awesome sponsor, ButcherBox, and get a discount of $10 off your first order plus free bacon! 11:00 Introduction to Jennipher Walters and Kristen Seymour of Fit Bottomed Girls. 12:00 How they got started with Fit Bottomed Girls. 13:30 The negative messages that were in the media about health and how they wanted to turn that all around with FBG. 19:00 The pressures that Jenn faced as a personal trainer and feeling pressured to look a certain way to be able to give advice. 22:00 How meeting with a dietician helped Jenn lift a lot of the eating restrictions and turn to intuitive eating. 25:00 How you can create healthy habits by first focusing on what you love such as your favorite exercise and foods before you challenge yourself. 26:00 Why our poor body image and self-confidence is actually a wake-up call that there is something deeper that needs our attention. 27:00 Kristen's background, fitness fears, and wellness journey story. 29:00 Why you can't have the mindset that you must restrict your nutrition while working out hard or training for endurance events. 32:00 Why fitness just needs enough to lose weight and get healthy; you also need to focus on your nutrition.  37:00 How Jenn defines self-love and how we can practice it on a daily basis. 41:00 Why some people tendencies such as Rebels or Upholders might have difficulty with focusing on their self-love and how they can overcome it with a unique approach that works for them. 47:30 How important it is to do a self-audit of where you are now and where you want to be in the future. 50:00 What their healthy lifestyles look like based on what they like, their family life, and focus. 54:30 How Kristen found a great tribe within running groups in her city and how you can too. 58:00 Jenn's journey to trying out different workouts and how she came to start running, love it and commit to it. 1:03:30 Kristen's favorite workouts and how she's grown from student to teacher. 1:09:00 Steps you can take today to improve your health on your wellness journey. 1:13:00  Final comments with Rob and Devon 1:14:00 Learn how to can be on the podcast and work with Devon and me in a coaching session! 1:14:45 Get grass-fed, delicious meat delivered straight to your door with a brand we love and our sponsor, ButcherBox. 1:15:00 Check out our Open Sky Fitness Podcast Group on Facebook 57:10 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview: OSF 234 - Gretchen Rubin: Navigating Expectations With The Four Tendencies Connect with Fit Bottomed Girls via: Facebook Tell It Like It Is Tuesday Twitter Instagram Pinterest YouTube Use the code, New FBG, to get $100 off their Love Your Body. Love Your Life online course Check out Fit Bottomed Girls Coaching Tune into  The Fit Bottomed Girls Podcast Listen to the 100th episode of The Fit Bottomed Girls Podcast Find out more about The Fit Pit in Kansas City Learn more about the four tendencies with The Four Tendencies by Gretchen Rubin Discover The Renegade Experience - Jason Ferruggia Check out Mike DeSanti JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 236 - Building Body Confidence with the Fit Bottomed Girls! We hope you have gained more knowledge on how to be a healthier you.  

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you

There is no one-way, one-fits-all, magic solution that works for everyone to reach goals or get things done. A lot of people spend time beating themselves up when something doesn't work instead of saying, 'Hey! I've learned something about myself. This isn't the way it works for me; let's move on to something that works better.' They shouldn't feel like they don't have any willpower or they're not a grown up. There's nothing wrong with you; there are other ways of doing things and let's focus on that. - Gretchen Rubin   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     This week, we are so excited to share Rob's interview with Bestselling Author of numerous books including The Four Tendencies and Co-Host of The Happier Podcast, Gretchen Rubin. Rob and Gretchen dove deep into how she switched from a career in law to become a writer and all about the unique Four Tendencies people have according to their inner and outer expectations: Upholders, Questioners, Obligers, and Rebels. More specifically, you'll learn about: Why we try to change our tendencies and who we are even though there's absolutely no need to do that. The fact that 40% of the population are Obligers. How to make a change in your life without changing your inner nature no matter what tendency you have. Why Rebels have a "could do" list instead of a to-do or goals list. What defines an Upholder and why they're so driven to succeed with just a little bit of accountability. How Gretchen discovered The Four Tendencies by observing people including herself. What an Obliger Rebellion is and why it can be a beneficial breakthrough for an Obliger. How the Four Tendencies can overlap for some people.   "What you do every day matters more than what you do once in a while." - Gretchen Rubin   The Four Tendencies by Gretchen Rubin Get your copy of The Four Tendencies by Gretchen Rubin here In this groundbreaking analysis of personality type, bestselling author of Better Than Before and The Happiness Project Gretchen Rubin reveals the one simple question that will transform what you do at home, at work, and in life.  During her multibook investigation into understanding human nature, Gretchen Rubin realized that by asking the seemingly dry question "How do I respond to expectations?" we gain explosive self-knowledge. She discovered that based on their answer, people fit into Four Tendencies: Upholders, Questioners, Obligers, and Rebels. Our Tendency shapes every aspect of our behavior, so using this framework allows us to make better decisions, meet deadlines, suffer less stress, and engage more effectively. More than 600,000 people have taken her online quiz, and managers, doctors, teachers, spouses, and parents already use the framework to help people make significant, lasting change. The Four Tendencies hold practical answers if you've ever thought... ·         People can rely on me, but I can't rely on myself. ·         How can I help someone to follow good advice? ·         People say I ask too many questions. ·         How do I work with someone who refuses to do what I ask—or who keeps telling me what to do? With sharp insight, compelling research, and hilarious examples, The Four Tendencies will help you get happier, healthier, more productive, and more creative. It's far easier to succeed when you know what works for you. Click Here To Take The Four Tendencies Quiz      The Four Tendencies Framework Intro [embed]https://www.youtube.com/watch?v=s9gieh0LkjQ[/embed]   About Gretchen Rubin Gretchen Rubin is one of today’s most influential and thought-provoking observers of happiness and human nature. She’s the author of many books, including the blockbuster New York Times bestsellers The Four Tendencies, Better Than Before, and The Happiness Project. She has an enormous readership, both in print and online, and her books have sold over 3.5 million copies worldwide. On her top-ranking podcast Happier with Gretchen Rubin, she discusses happiness and good habits with her sister Elizabeth Craft. (Gretchen is an Upholder, Elizabeth is an Obliger). Gretchen Rubin has been interviewed by Oprah, eaten dinner with Daniel Kahneman, walked arm-in-arm with the Dalai Lama, had her work written up in a medical journal, and been an answer on the game show Jeopardy! She started her career in law and was clerking for Supreme Court Justice Sandra Day O’Connor when she realized she wanted to be a writer.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous interview: OSF 233 Dr. Joel Fuhrman: Is Fast Food More Addicting Than Drugs? 1:40 About today's guest, Bestselling Author, Gretchen Rubin. 5:00 Come and let us coach you on a podcast episode! 10:30 Join the conversation in our Open Sky Fitness Podcast Group on Facebook 10:55 A question from an OSF Facebook Group Member on natural digestive enzymes and probiotics. 12:30 What's better for you? Raw vs. cooked vegetables. 15:00 Introduction to Gretchen Rubin 18:00 How Gretchen began her new career in writing after working in the world of law for so long. 22:00 How Gretchen and her husband supported each other during their career changs. 25:00 The Four Tendencies: Upholder, Questioner, Obliger, and Rebel as well as outer and inner expectations. 27:50 Why the majority of people (40% of us) are Obligers and we're trying to change our tendencies to be a different person. 28:30 Why Obligers tend to outsource and reach for help to stay on track with their inner expectations and how they do it. 30:30 How to make a change in your life without changing your inner nature no matter what tendency you have. 31:50 How Rebels try to get work done with a "Could Do" list. 33:10 Upholders and how they're so driven to succeed with just a little bit of accountability. 34:00 How Gretchen discovered The Four Tendencies within people including herself. 36:40 Can the Four Tendencies overlap? How do you tip into other personalities? 38:00 Rebels - What are they like? How can you deal with them or help them? 42:40 The Obliger Rebellion: What it is and what happens during one. 49:30 How The Four Tendencies can benefit and help you get to know yourself better. 50:30 Secrets of Adulthood - About this section of her website and some of her favorite secrets. 51:00 About one specific secret of adulthood - "What you do every day matters more than what you do once in a while." 53:00  Final comments with Rob and Devon 53:10 Learn how to can be on the podcast and work with Devon and me in a coaching session! 57:00 Check out our Open Sky Fitness Podcast Group on Facebook 57:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview: OSF 233 Dr. Joel Fuhrman: Is Fast Food More Addicting Than Drugs? Connect with Gretchen Rubin via: Facebook Instagram Twitter YouTube Take The Four Tendencies Quiz Learn more about Gretchen's Bestselling books including: The Four Tendencies The Happiness Project Better Than Before Check out the Happier with Gretchen Rubin Podcast   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 234 with Gretchen Rubin: Navigating Expectations With The Four Tendencies! We hope you have gained more knowledge on how to be a healthier you.

We can control our health's destiny; it's not luck and the right foods enable us not just to prevent but reverse diseases unless they're in the super advanced stages. This is a positive message that also tastes delicious and can be made into a diet style that people prefer to eat. - Dr. Joel Fuhrman   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   This week, we have six-time New York Times best-selling author and nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods, Dr. Joel Fuhrman on the show to talk about the Nutritarian Diet, what GBOMBS foods are and how to prepare them, plus his stance on popular oils such as coconut and olive oil and whether or not they're actually as healthy for us as we believe to be true. It was a great interview with him and I learned so much about which foods are best eaten raw or cooked, how to transform your taste buds to love tasty, nutritious meals, and all about his resources and events including retreats and his latest books, Fast Food Genocide and Eat to Live Quick & Easy Cookbook.   As you listen, you will also find out all about: What a Nutritarian is and what the foundations of it are. Why it will take you a couple of months to adjust to a new way of eating not only for your taste buds but for an emotional transition to happen as well. Why you should avoid alternative sugars like Splenda, stevia, and even diet sodas because it just perpetuates your craving for sweets. How long it typically takes people to teach their taste buds to like new, healthy recipes and foods. Probiotics and digestive enzymes: what happens when we consume them on a daily basis if you follow an unhealthy diet vs. healthy diet. Why your depression could be caused by your poor nutrition leading you to be hormonally unbalanced.   I Love Nutritional Science: Dr. Joel Fuhrman at TEDxCharlottesville 2013 https://www.youtube.com/watch?v=E4katnfHzXA   About Dr. Joel Fuhrman Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times best-selling author and nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods. Dr. Fuhrman is an internationally recognized expert on nutrition and natural healing and has appeared on hundreds of radio and television shows. Through his own hugely successful PBS specials, which have raised more than $30 million for public broadcasting stations, he brings nutritional science to homes across America and around the world. Dr. Fuhrman is the President of the Nutritional Research Foundation and is a member of the Dr. Oz Show Advisory Board. His work and discoveries are published in medical journals and he is involved with multiple nutritional studies with major research institutions across America. Dr. Fuhrman is the author of six New York Times bestsellers: Eat to Live (Little Brown, 2003); Super Immunity (HarperOne, 2012); The End of Diabetes (HarperOne, 2013); The Eat to Live Cookbook (HarperOne, 2013); The End of Dieting (HarperOne, 2014) and The End of Heart Disease (HarperOne, 2016). To date, he has sold more than three million books. In addition to his New York Times bestsellers, Dr. Fuhrman has written several other popular books on nutritional science which include: Dr. Fuhrman's Transformation 20 Diabetes (Gift of Health Press); 10 in 20: Dr. Fuhrman's Lose 10 Pounds in 20 Days Detox Program (Gift of Health Press); Eat for Health (Gift of Health Press), Disease-Proof Your Child (St. Martin's Griffin), Fasting and Eating for Health (St. Martin's Griffin) and the Dr. Fuhrman's Nutritarian Handbook and ANDI Food Scoring Guide (Gift of Health Press). His latest books are Fast Food Genocide and Eat to Live Quick & Easy Cookbook.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: What you're struggling with What you believe is standing in your way What you want to achieve in 2019 Your expectations and how you think Devon and I can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 232 - Weight Loss Goals Are A Waste Of Time with Rico Caveglia 2:00 How to approach 2019 with a new outlook on getting things done including maybe even outsourcing help. 6:00 About our guest today, Dr. Joel Fuhrman 7:00 Let us be your personal coaches on an upcoming podcast episode! 13:20 Introduction to Dr. Joel Fuhrman 15:00 Dr. Fuhrman's background and how he became involved in nutrition and natural health methods. 18:00 His mission to help people get to the root of their health problems rather than cover them up with prescription meds. 20:00 The wonderful experience he had while in medical school and the most important lessons he learned while there. 23:00 Why doctors are there for emergencies and we can do a lot to prevent disease on our own by eating healthy and looking after ourselves. 24:40 What a Nutritarian is and what the foundations of it are. 27:50 The importance of eating more colorful, unrefined vegetables and avoiding white foods i.e. rice, white bread, white sugar for better health and avoiding disease. 31:50 Why food addiction happens and the negative impact it has on our bodies and minds. 34:00 The differences we notice when we eat nuts vs nut oils such as walnuts and walnut oils or sesame seeds vs. sesame oils. 35:00 His stance on consuming oil and why even some 'healthy' oils such as olive oil or coconut oil might not be that healthy for us as we think. 37:00 Our body's natural digestive system and what happens when we eat quality whole foods vs. processed foods that carry little to no nutrients. 39:40 The addictive nature of fast food that's keeping us back from living a healthy lifestyle. 41:00 Why it will take you a couple of months to adjust to a new way of eating not only for your taste buds but for an emotional transition to happen as well. 42:00 What symptoms you'll notice when you transition to eating healthier from feeling sluggish and losing focus to headaches and even a fever or other slight illness. 43:00 Some of the strategies that he uses with clients including during the retreats he hosts to overcome food addiction. 45:30 Why you should avoid alternative sugars like Splenda, stevia, and even diet sodas because it just perpetuates your craving for sweets. 47:00 How long it typically takes people to teach their taste buds to like new, healthy recipes and foods. 49:40 Foods that you should eat raw vs. cooked and why it's important to eat certain foods one way over the other. 54:30 If we do want to sautee vegetables, what's the best way to do it with water rather than oil? 58:30 The study being down at Arizona State University to see the positive effects of GBOMBS and the Nutritarian diet when it comes to preventing breast cancer in women. 1:00:00 Which of the GBOMBS foods you should cook or eat raw to get the full benefits. 1:01:00 Probiotics and digestive enzymes: what happens when we consume them on a daily basis if you follow an unhealthy diet vs. healthy diet. 1:03:00 The best methods to prepare all different kinds of beans before consumption. 1:06:00 The negative impact that not only you but also your family will face if you continue to eat such an unhealthy diet. 1:12:00 Why your depression could be caused by your poor nutrition leading you to be hormonally unbalanced. 1:17:15 Final comments with Rob and Devon 1:17:55 Check out our Open Sky Fitness Podcast Group on Facebook 1:19:00 Learn how to can be on the podcast and work with Devon and me in a coaching session! 1:19:40 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 232 - Weight Loss Goals Are A Waste Of Time with Rico Caveglia Connect with Dr. Joel Fuhrman via: Facebook Instagram Twitter Pinterest YouTube Read Dr. Fuhrman's latest books including: Fast Food Genocide Eat to Live Quick & Easy Cookbook Find out more about theNutritarian Diet Join one of Dr. Fuhrman's retreats Check out his delicious recipes from his website You might be interested in these other Open Sky Fitness Podcast episodes: OSF 138 - Family Trends: Generational Nutrition OSF 196 - Legumes And Grains: The Proper Way To Cook Them OSF 213 - Sugar Addiction: How To Overcome It With Sherry Strong    JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 233 with Dr. Joel Fuhrman: Is Fast Food More Addicting Than Drugs? We hope you have gained more knowledge on how to be a healthier you.

Have you ever started with good intentions when you set a goal for yourself, but then you eventually put the brakes on it and gave up? Why do you think that happened? Maybe the goal just didn’t line up with who you are or many other possible reasons. On this week’s Open Sky Fitness podcast, Rob and Devon take you through each step of the S.M.A.R.T Goals System and how you can apply it to your life. THE S.M.A.R.T GOAL SYSTEM S–Specific Goals M–Measurable Goals A–Attainable Goals R–Relevant Goals T–Time framed Goals   Click here to see the original show notes Let us coach you for FREE on our Podcast! Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Facebook Group Check out the 7 Day Paleo Reset     WHAT’S IMPORTANT TO YOU IN LIFE? Besides creating a specific goal plan and timeline for yourself, make a Top 10 List of the most important things in your life. It may include nutrition, relationships, mediation, your career etc. During the podcast, Rob and Devon will explain what no. 1-5 vs. no. 6-10 mean in your life as far as what is important and where your focus is currently at compared to everything else. Your Top 10 List will help you understand where you are in your life and whether or not you’re living into the person that you believe you are. GET A FREE JUMP-START GUIDEBOOK FROM ROB TO START YOUR S.M.A.R.T GOAL! Download Rob’s Jump-Start Guidebook to help you get started on your S.M.A.R.T Goal. This guidebook includes Rob and Devon’s top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, “workout” to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It’s as simple as that! HAVE A QUESTION OR REVIEW FOR ROB OR DEVON? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link. WHAT YOU’LL HEAR ON THIS EPISODE 0:00 Open Sky Fitness Introduction 1:15  Open Sky Fitness Opening with Rob and Devon 3:15  How to get goals accomplished by being specific with our timelines and scheduling. 7:00  How to set S.M.A.R.T. Goals 7:40  Specific Goals 9:20  Measurable Goals 13:20 Attainable Goals 16:00 Relevant Goals 17:55  Time framed Goals 27:45  Creating a list of your Top 10 Most Important Things In Your Life-What’s grabbing your attention and what you’re ignoring. 32:00 How to live into the person that you believe you are and having a good support system of friends. 36:15  Closing Remarks by Rob and Devon 38:00  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To download the Jump-Start Guidebook, click here: http://openskyfitness.com/ SIMILAR PODCASTS TO HELP YOU CREATE AND COMPLETE YOUR GOALS: To check out our podcast episode, Metabolic Workouts, Sleep Hacks and Setting Attainable Goals, click here: http://openskyfitness.com/podcast/ep-48-metabolic-workouts-sleep-hacks-and-setting-attainable-goals/ To check out our podcast episode with Josh Davis-How to Be Super Effective, click here: http://openskyfitness.com/featured/josh-davis-how-to-be-super-effective-ep-89/ To check out our podcast episode with David Allen-The Importance of Time Management, click here: http://openskyfitness.com/podcast/david-allen-the-importance-of-time-management-ep-79/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 104-How to Set S.M.A.R.T Goals. We hope you have gained more knowledge on how to be a healthier you!

Rico Caveglia's chronological age is 76 but his fitness energy age is 35. He is America's healthy aging trainer and creator of the Ageless Living Lifestyle, Vitality for Life Training System, and the Be Bold Never Old Wellness Club not to mention he just kicked off a brand new podcast, Fearless Aging. So, this week on Open Sky Fitness, I get the chance to share his lifestyle with you, what changes in the fitness industry he has witnessed, and more importantly, how we can build habits around nutrition, exercise, and mental wellness to be healthy for life.   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Rese   As you listen, Rico and I covered: How he got his start in the world of health and fitness as one of the first personal trainers in San Diego. What new trends have popped up over the years that he enjoyed, disliked, and thought were a waste of time. What we used to believe back then compared to now with all of the latest and health and wellness research. The benefit of working out at a slow pace except for if you include interval training. Why the best investment you can make is one that benefits your health and it's totally okay to reach out to someone like a personal trainer for help. Why solely focusing on weight loss is a waste of your time.     Ageless Living Lifestyle https://www.youtube.com/watch?v=0A7HXBcuUYM About Rico Caveglia Rico is the creator of The Vitality for Life Training Programs. His health/fitness/wellness consulting and training company in San Diego, Ca. was established in 1981. He is a certified personal trainer, nutritionist, author, workshop leader and multi-time Gold Medalist California State Senior Olympics. He is an award-winning author of 17 books and numerous videos/articles on wellness and longevity. He has 37 years experience training/coaching many of San Diego’s most prominent citizens. He specializes in working with individuals 50 plus years of age, often with such health challenges as heart disease, diabetes, obesity, Parkinson’s and M. S. His successes stem from his ability to design and coaching programs that are personalized, effective, fun and easy to incorporate into busy lives. Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: What you're struggling with What you believe is standing in your way What your obstacles are What you want to achieve Your expectations and how you think Devon and I can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 231 - How to Decrease Your Body Fat Composition with Chris DiVecchio 2:00 About our guest today, Rico Caveglia 4:00 Let us coach you on our podcast! Learn all the details here 9:30 Introduction to Rico Caveglia 10:40 How he got his start in the world of health and fitness as one of the first personal trainers in San Diego. 13:00 What new trends have popped up over the years that he enjoyed, disliked, and thought were a waste of time. 17:00 What we used to believe back then compared to now with all of the latest and health and wellness research. 18:50 His advice for staying healthy and preventing injury when working out. 19:30 The benefit of working out at a slow pace except for if you include interval training. 22:30 The hardest activities or forms of exercise to maintain as we age. 28:00 Why the best investment you can make is one that benefits your health and it's totally okay to reach out to someone like a personal trainer for help. 30:30 Why solely focusing on weight loss is a waste of your time. 32:00 If there's anything you want to gain; it should be being strong, having a healthy percentage of body fat, and love for your body. 35:00 Personal role models that he's learned from and who inspire him. 41:00 Why you shouldn't just big names selling you "sexy" health, fitness, and food products because they probably don't have your best interest at heart. 42:00 How to begin focusing on prevention now to stay healthy and fit for life not only for ourselves but for the sake of humanity as well. 48:50 About his brand new podcast, Fearless Aging 51:30 Final comments with Rob and Devon 52:00 Check out our Open Sky Fitness Podcast Group on Facebook 52:10 Learn how to can be on the podcast and work with Devon and me in a coaching session! 56:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 231 - How to Decrease Your Body Fat Composition with Chris DiVecchio Connect with Rico Caveglia via: Facebook Twitter YouTube Check out Ricos' various products, services, and communities: Ageless Living Lifestyle Vitality for Life Training System Be Bold Never Old Wellness Club Tune into his Fearless Aging Podcast Learn all about Jack LaLanne       JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 232 - Weight Loss Goals Are A Waste Of Time with Rico Caveglia! We hope you have gained more knowledge on how to be a healthier you.

There is more good bacteria in a tablespoon of sauerkraut than a whole bottle of probiotic pills. - Sally Fallon Morell You’ll want to sit down and listen to this weeks guest, Sally Fallon Morell, founder of the Weston A. Price Foundation and A Campaign for Real Milk, who talks about why butter, raw milk, and fermented foods should be a part of your diet. She is also a #1 Best selling author of the book Nourishing Broth as well as author and coauthor to titles such as: Nourishing Traditions, The Nourishing Traditions Book of Baby and Child Care, Eat Fat Lose Fat.   In this episode Sally discusses: Why there's no correlation between fat in your nutrition and your cholesterol Healthy foods in your diet The best sources of vitamins Digesting milk and grains How to prepare grains    Click here to see the original show notes Check out OSF 196 - Legumes And Grains: The Proper Way To Cook Them Let us coach you for FREE on our Podcast! Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Facebook Group Check out the 7 Day Paleo Reset

Every day you're just stacking another penny. If you're not doing something every single day to contribute to that pile, then the pile is going down.- Chris DiVecchio on the importance of being consistent with a healthy lifestyle.   Author of The 5x2 Method, Founder & Trainer of Premier Mind & Body, Chris DiVecchio joined us for a very special podcast episode. In fact, I don't think I've ever had a guest quite like him. You see, Chris helped a client, Walter Fisher, win $1 million in a bet to lower his body fat composition. It was quite the challenge, but Chris helped Walter make it happen!   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   Not only will you hear all about that story from Chris, but we also covered the following topics including answer a question from the Open Sky Fitness Podcast Group on Facebook: How do you brace when powerlifting? What part does breath play in weightlifting? What is the difference between glute activation and core bracing? How decreasing body fat composition is different than just losing weight. Why the scale is not the only way to measure your body's health. How creating a false sense of high stakes can actually help you stay motivated with your goals. About Chris' book, The 5x2 Method, and how it'll help you create greater self-awareness and be present each day in your wellness journey. Examples of how to get in touch with your 5 senses every day for greater self-awareness and happiness. How to begin living for the future. How great things can happen when you begin focusing on yourself and being more open to new opportunities.   The 5x2 Method: Revealing the Power of Your Senses Get your own copy of The 5x2 Method: Revealing the Power of Your Senses by Chris DiVecchio Did you know you use at least one of your five senses every moment of the day, even when you are asleep? Each sense has its own special power, but it is when they are used in combination that we create those unforgettable experiences. We all have a set of daily habits that tend to dull our senses and encourage us to lead a pretty basic life of existence. We often find ourselves in the vicious cycle of wake up, repeat and go to sleep. I developed the 5x2 method to help wake those senses back up and create a whole new way of thinking, acting, being, and doing so you can start living the life of happiness you deserve!   As we know, the five senses are controlled by five organs: Touch Sound Taste Sight Smell   About Chris DiVecchio Chris DiVecchio, Founder & Trainer of Premier Mind & Body, brings a wealth of self-development transformation mixed with a very practical technique to his fitness training. Coming from a bodybuilding background and a D1 collegiate hockey career, Chris realized that he wanted to teach his simple techniques and strategies to help others achieve both physical and mental acuity. As a fitness trainer and lifestyle specialist, Chris has a knack for inspiring accountability and achieving results quickly. With each client, Chris develops a unique and effective nutrition and personal training strategy. His vast knowledge of great recipes and food combinations allow him to create a diet that not only tastes great but will also be easy to maintain. Chris has developed innovative fitness concepts and practices for all types of clients who are all working through very different life experiences, and he is excited to talk with you about your goals.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: What you're struggling with What you believe is standing in your way What your obstacles are What you want to achieve Your expectations and how you think Devon and I can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 230 - 8 Holiday Mistakes You Must Avoid 1:40 About our guest today, Chris DiVecchio 2:00 Be on the show and let us coach you for an hour! Find out how. 6:00 A question from our Open Sky Fitness Podcast Group on Facebook -How do you brace when powerlifting? 10:00 The power and importance of breath - what to expect from an upcoming guest, Belisa Vranich 14:00 Why powerlifters have a big belly for the use of breathing while lifting heavy weights. 14:40 Glute activation - the importance of activating your glutes while lifting and why glute activation and core bracing is not the same. 17:15 Introduction to Chris DiVecchio and his background story 17:40 How he helped a client, Walter Fisher, win a $1 million. 23:00 How he met Walter and began to start training him for his goal. 26:00 How decreasing body fat composition is different than just losing weight. 31:00 Walter's past athletic history and how that came into play for training with Chris. 33:00 What people can accomplish in just a couple of months with losing weight and getting in shape. 35:00 Why the scale is not the only way to measure your body's health. 36:00 How creating a false sense of high stakes can actually help you stay motivated with your goals. 40:30 His own motivation for focusing on getting in shape and building muscle. 42:30 How he got into various careers in bodybuilding, modeling, acting, and then personal training. 47:00 Steps you'd take to start working with Chris and the type of insight he wants to find out about new clients to create a good, professional relationship. 48:00 The approach Chris follows to work with and help people reach their health and wellness goals. 50:50 About his book, The 5x2 Method, and how it'll help you create greater self-awareness and be present each day in your wellness journey. 1:00:40 Examples of how to get in touch with your 5 senses every day for greater self-awareness and happiness. 1:09:00 How to begin living for the future. 1:11:00 Mastering The Art of Adjustment - Getting comfortable with little adjustments to living healthier today. 1:16:00 How great things can happen when you begin focusing on yourself and being more open to new opportunities. 1:18:00 How to find and stay in touch with Chris DiVecchio. 1:20:00 Final comments with Rob and Devon 1:21:00 Check out our Open Sky Fitness Podcast Group on Facebook 1:21:05 Learn how to can be on the podcast and work with Devon and me in a coaching session. 1:23:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 230 - 8 Holiday Mistakes You Must Avoid Connect with Chris DiVecchio via: Facebook Twitter Instagram Read The 5x2 Method: Revealing the Power of Your Senses by Chris DiVecchio Learn more about Walter Fisher's story of how Chris helped him get in shape This Guy Lost 70 Pounds In 6 Months Thanks to a $1 Million Bet Learn more about the nutritionist that Chris works with - Dr. Philip Goglia Find out more about the power of breath with our upcoming guest, Belisa Vranich Check out Bret Contreras of Glute Lab Find out more about social media influencer, Dan Bilzerian     JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 231 - How to Decrease Your Body Fat Composition with Chris DiVecchio! We hope you have gained more knowledge on how to be a healthier you.

Beginning a new strength training program can be overwhelming. Especially if you haven’t lifted weights before or are unfamiliar with different gym and home workouts, it can feel like too much at once. That’s why we’ve provided you with a free gym and home workout template so that you are prepared for the gym and you have a plan. Click To Download Home Workout Templates or text the word, “lifting,” to 33444 to download the templates.   Get your free gym and home workout template download here Click here to see the original show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Facebook Group Check out the 7 Day Paleo Reset   LET US COACH YOU ON THE PODCAST! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we’d like to keep to ourselves. Here’s how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: What you’re struggling with What you believe is standing in your way What your obstacles are What you want to achieve Your expectations and how you think Devon and I can help you