Podcasts about contact rob

In this episode, we discuss the existing suite of IoT development tools available, and the trade offs between the leading infrastructure providers. We also explore the evolution of IoT development from bottom up engineer led projects to top down strategic initiatives. Rob is the CTO of ThingLogix. ThingLogix is a provider of Internet of Things (IoT) solutions, solution components, development services, and advisory services. We offer Foundry, a proprietary cloud platform architected on Amazon Web Services (AWS), and Foundry Packages, a series of related component applications, to enable IoT solutions for multiple industries and use cases. thinglogix.com Contact Rob: rob@thinglogix.com  IoT ONE is a IIoT focused research and advisory firm. We provide research to enable you to grow in the digital age. Our services include market research, competitor information, customer research, market entry, partner scouting, and innovation programs. For more information, please visit iotone.com

Robert Gill sits down with #Clockedin with Jordan Edwards and talks about the power of ecosystem mergers. Robert grew up in the tough, rough and tumble town of Bayonne, New Jersey. His Dad struggled working three jobs to support his Mom and four children. Although there was no shortage of love, life centered around the constant dysfunction of a lack of money. There was absolutely zero financial education which resulted in a constant fear of the unknown: money.He have since been obsessed to provide the much-needed financial education that is so lacking in the world, so no one has to experience the pain and helplessness that his family did.Rob has learned from experience, people don’t want just money. In over 20 years of working in the financial services space, him and his team have done over 23,000 cash flow analyses and over 10,000 financial plans. What he has learned is that the one thing that people want most is Financial Freedom.They want the Freedom to do WHAT they want, WHEN they want, HOW they want and with WHO they want WITHOUT financial or time constraints. This is exactly what he sets out to do for each and every client.How to Contact Rob:https://www.epicfinancialstrategies.com/https://www.instagram.com/robgill_epic/Hope you find value in this. If so please provide a 5-star and drop a review. Complimentary Edwards Consulting Session: https://calendly.com/jordan-555/coaching-call

In Episode 33, Ron Trozzi, a C5-6 quadriplegic injured over 43 years ago at 20 years old as an officer in the Coast Guard, shares his spinal cord injury story. A Long Island native, he decided to hightail it to Tucson, Arizona 2 years after his injury so he would no longer be known as the 'wheelchair guy' in the neighborhood where he grew up. He also talks about his love of accessible gardening on his 1 acre hobby farm, including growing organic tomatoes, purple Basil, and much more. Forty years later, he's still enjoying his life on his 1 acre farm, replete with a swimming pool turned into a natural pond and his highly prized organic tomatoes that local restaurants covet. He also shares his secret to staying healthy all these years, and how the lungs are by far the most important organ to keep healthy as a quadriplegic. Ron has been battling a lung infection. Runtime is 31 minutes. Listen below or watch the video version here. - Want to message Rob? Contact Rob via Facebook here

If you're in the market to sell your home in Windsor-Essex your in prime territory this days. The Windsor housing market is likely to continue in seller's market territory in 2021, with expectations for an active year ahead characterized by growing demand from move-over homebuyers and locals, low housing inventory and rising prices. With housing prices expected to maintain a 15-20% increase over the duration of the year. To say the Windsor housing market is white hot wouldn't be a stretch in the slightest. Rob Benneian is a Real Estate Broker at Deerbrook Realty Inc. Brokerage he joins me again this week to discuss the booming real estate market in Windsor-Essex. Contact Rob: (519) 977-4625 Email: robbenneian@deerbrookrealty.com Twitter: @robbenneian Instagram: @robbenneian For more information: https://robert.windsoressexhomesforsale.com/

Join us for another awesome 1% safer conversation with https://www.linkedin.com/in/robstephenson/ (Rob Stephenson)⁹, https://www.linkedin.com/in/philippe-delqui%C3%A9-3985954/ (Philippe Delquié) and https://www.linkedin.com/in/stuart-hughes-75743551/ (Stuart Hughes). In this discussion we dive deep into talking about using Nudge theory (and getting creative with it) to get desired outcomes and Mental Health to improve workplace safety to become 1% safer each day! We also share more about One Percent Safer, the book AND details on our LIVE & DIRECT Conference coming April 28, 2021. Register here! https://register.safeopedia.com/one-percent-safer-live-and-direct-virtual-conference (https://register.safeopedia.com/one-percent-safer-live-and-direct-virtual-conference) In Partnership With https://onepercentsafer.com/ (One Percent Safer)Our Guests https://www.linkedin.com/in/philippe-delqui%C3%A9-3985954/ (Philippe Delquié) Associate Professor of Decision Sciences, The George Washington University - School of Business Dr. Delquié joined the George Washington University School of Business in Washington DC in 2009. Previously, he held faculty appointments at INSEAD France, École Normale Supérieure Paris-Saclay, Duke University’s Fuqua School of Business (visiting), and the University of Texas at Austin. His research in risk and decision-making combines experimental studies of human behavior and analytical modeling to develop prescriptive methods to improve decision performance in business, safety, and policy. Philippe Delquié holds an MS and a PhD from MIT (Massachusetts Institute of Technology), and a BS in Civil Engineering from École Nationale des Travaux Publics, Lyon, France. https://www.linkedin.com/in/stuart-hughes-75743551/ (Stuart Hughes) Head of Health & Safety, Mercedes AMG Petronas Formula One Team Stuart is the Head of Health and Safety for Mercedes AMG PETRONAS FORMULAONE TEAM, current World Champions, having won six consecutive double world championships. Stuart is a safety thoroughbred with a 15-year career dedicated to occupational safety and health (OSH). In this time, he has worked across operations, consultancy and enforcement. Stuart is an advocate for performance-based OSH. He specialises in enhancing organisational safety performance and driving cultural change, with the intent of developing organisational OSH climates focused on the creation of safety. https://www.linkedin.com/in/robstephenson/ (Rob Stephenson)⁹ Founding Formster & CEO, FormScore ® | Founder, InsideOut LeaderBoard ® Rob Stephenson is an international keynote speaker, campaigner and wellbeing consultant who is on a mission to help create happier, healthier and higher performing workplaces. He experiences bipolar disorder personally. Rob is the founder of InsideOut, a social enterprise with the mission of smashing the stigma of mental ill-health in the workplace by showcasing senior leader role models with lived experiences of mental ill-health. This is done by virtue of a published annual list – The InsideOut LeaderBoard. As a consultant, Rob works with Boards and senior leadership teams on the design and implementation of an integrated wellbeing strategy. Rob is the CEO of FormScore, a revolutionary technology start up helping people to monitor their mental health using a score out of ten with a mobile app to help friends, family and colleagues support each other. Rob is co-founder of the InsideOut Awards and G24, the world’s first global 24-hour mental health summit. In his keynote talks, Rob inspires audiences to think differently about mental health and wellbeing. Contact Rob at rob@inside-out.org | FormScore.today | Inside-Out.org.“Rob is an incredible speaker who blends his amazing personal journey with a genuine call to action to create mentally healthy workplaces around the world. He is always a joy to deal with and has the ability to stop an audience in...

My guest today is Rob Lyon, an experienced fitness industry professional with 17 years of experience in industry who has worn many 'hats' over the years - managing corporate fitness centres, working overseas in the field of cardiology, training and assessing both aspiring personal trainers and professional athletes and delivering 1000s of hours of personal and group training services. He has contributed to media publications such as AskMen Australia as a regular health and fitness expert, and have been featured in CLEO, ELLE magazine and Lawyers Weekly Publications. I had a great time interviewing him about what inspired him to pursue a career in fitness industry, his career journey and what he does now and impact he makes in the corporate wellness space, executive performance and helping people with special conditions. Links:https://www.lyonhealth.com.au/ (lyonhealth.com.au) IG @lyon__health Highlights:(00:00:14) - Introduction of my guest today (00:02:50) - Never stop learning, we talk about fitness education (00:04:42) - What inspired Rob to pursue a career in fitness industry (00:11:04) - Rob talks about his beginning in the industry and overcoming the imposter syndrome (00:18:18) - Rob's beginnings in running a business (00:22:11) - If you've got six things, you're going to spend 15% of your energy on all of them (00:26:40) - How to foster wellness initiatives in corporate space and benefits this can have on it's employees (00:30:20) - Importance of balancing out fight or flight with rest & recovery (00:32:56) - Correlation about health of employees and bottom line in the business (00:36:46) - How do you roll out corporate wellness program effectively (00:41:54) - Rob shares his definition of success as a dad and having a bullet proof (00:48:37) - Rob's public speaking gigs and speaking at the 2000 Sydney Olympics opening ceremony rehearsal. (00:52:00) - Embracing genuine you and improving confidence by challenging your fears. (00:56:36) - What Rob wishes he knew when he started his business, power of networking and professional referrals. (01:01:44) - Rob's current fitness / wellness regime to keep on top of his best performance (01:05:04) - Contact Rob for corporate wellness help and start 2021 with a bang! Subscribe So You Don't Miss Out:Subscribe to SIP mailing list to get regular updates https://forms.aweber.com/form/16/1748098216.htm (by clicking here)  Listen Success Inspired On Your Favourite Platform:https://bit.ly/successinspired_official (Listen on Success Inspired Podcast Official)  https://bit.ly/successinspiredpodcast (Listen on Apple Podcasts) https://bit.ly/successinspiredpodcast_spotify (Listen on Spotify) https://bit.ly/successinspiredpodcast_stitcher (Listen on Stitcher) https://bit.ly/successinspiredpodcast_google (Listen on Google Podcasts) https://bit.ly/successinspiredpodcast_overcast (Listen on Overcast) https://bit.ly/successinspiredpodcast_pocketcasts (Listen on Pocket Casts) Support This Show:Rate on https://www.podchaser.com/podcasts/success-inspired-1177780 (Podchaser) Rate & Review on https://bit.ly/successinspiredpodcast (iTunes) & Google Podcast Donate https://auphonic.com/donate_credits?user=successinspired (Auphonic Credits) to assist with my production costs Like & Follow Success Inspired :Follow on https://www.linkedin.com/showcase/success-inspired-podcast (Linkedin) Follow on https://twitter.com/SuccessInspire3 (Twitter) Like on https://www.facebook.com/successinspiredpodcast/ (Facebook) Follow on https://www.instagram.com/successinspiredpodcast/ (Instagram) Enquiries :Contact Vit on https://www.linkedin.com/in/vitmuller/ (LinkedIn) Get Vit's updates on https://www.facebook.com/thatvitmuller/ (Facebook) Follow Vit...

Rob Brown is a former high school maths teacher and now founder of the Business Development Academy, which trains busy accountants and similar service professionals to be confident, effective work winners. He speaks internationally on growth, succession, trust, likeability, reputation, collaboration, mental resilience and sales for professional firms and networks. He is also in demand as an online an and in person chair, moderator, interviewer, MC and event host for conferences and virtual events internationally. Rob is the bestselling author of Build Your Reputation (Wiley) and his TED talk ‘The Personal Brand of You’ has been viewed 250K times on Youtube. He hosts the popular weekly https://bdacademy.pro/podcasts/aip/ (Accounting Influencers podcast) that interviews a range of influencers, vendors and experts who serve the accounting community to ask what makes the good firms and accountants great. Selected shownotes: Announcing the launch of a monthly slot for show host Rob Brown on Accounting Influencers to round up wisdom from the show's expert interviewees Upcoming podcast themes, including future proofing your career and your firm, post covid recovery strategies, client experience, loyalty, changes in the buyer journey, positioning and pricing of your services, opening up new services and markets, winning new business and standing out in competitive environments How covid has magnified the good and the bad in accounting firms The difference in accounting firms who have stepped up and those who have slipped behind The two things the best accounting firms have invested in during the pandemic, and continue to do so to accelerate their recovery How some accounting firms got their communication and thought leadership all wrong when covid hit the world The upsides of the pandemic and what many firms got right to make the most of a tough situation The downsides that nobody could really avoid, including mental health, zoom fatigue, lack of human contact and deterioration of 'in person' social skills The outlook for the accounting profession globally in what is likely to be a very tough 2021 Where the opportunities will be for accountants and their firms in the next 12 months Why growth and recovery are now top of the agenda in the boardrooms of accounting firms Shout out to the https://bdacademy.pro/podcasts/alp/ (Accounting Leaders podcast) which interviews managing partners and heads of functions in large accounting firms, plus leaders of global accounting networks/alliances/associations to talk about their journey, their leadership and career stories and their take on what's happening in the accounting world right now. Access free 30 min video training: https://bdacademy.pro/accountants/ (Winning Business in Tough Times>>) Contact Rob here: http://www.accountantsworld.com/ (Website) https://www.linkedin.com/in/hitendrapatil/ (LinkedIn)

Thankfully the year 2020 is almost over. Things got off to a wobbly start with a global pandemic and a late start to the shad run are ending not much differently. The season started late but was surprisingly busy and is now winding down. Rob curated a list of the things he relies on when fishing for fun or guiding and teaching. Oprah isn't the only one with a list of favorite things. You may find some gift ideas. Contact Rob if you have questions about anything mentioned in this episode.  Produced by Jason Reif 

Insurance: your last line of defense in property management. Every investor works hard to keep their properties in the best condition, but at some point it will be out of your hands. You’ll need to rely on your insurance policy to cover you from there. We’ll go over exactly why you need insurance, what to expect when you’re shopping for it and the types of coverage to look for.   Today we welcome Rob Squatriglia, the co-owner of Summit Insurance Group. Rob has over 30 years of insurance experience, and he shares his knowledge on: Risk mitigation Insurance agents Landlord policies Umbrella policies Renter’s insurance Types of coverage  Here’s how to get involved: Bookmark the site: investmentpropertygeeks.com Email questions: podcast@investmentpropertygeeks.com Facebook: Investmentpropertygeeks.com Is it time to update your home, auto, or business insurance policies? Contact Rob at (704) 659-2141 or visit https://www.sumins.com/ to get a quote today. Subscribe, Listen & Share! Wishing you a brighter life through real estate.  Chris Claflin and Jesse Mancuso

Everybody has a worldview. If you don't think so, do you ever wonder about the decisions you make? Our moral choices and issues that we support or reject are all reflected in our worldview. Due to the Theology Study that came out this Thursday, Rob addresses the need for Christians to really understand and have an understanding of the Christian worldview. Many professing Christians do not understand the tenets of the Christian worldview, and that is reflected in what they are supporting on the social justice scene, being unawares of the worldview of many of the organizations that are hostile to the Christian worldview. Rob calls believers to evaluate their choices based upon the Christian worldview and Scripture. Contact Rob with any questions at realissueapologetics@yahoo.com. --- Send in a voice message: https://anchor.fm/rob-lundberg/message

Today we are joined by Rob Townsley, a mortgage and financial broker who is a part of the 10 Loans a Month coaching program. Rob is with us to discuss how he has become a coach to his realtor partners. [2:08] Tell us about yourself and your business. I was a financial planner for 10 years before I became a broker. I came to brokering after a client I had went to get a mortgage from a bank and they tried to take the investment side of their business away from me. I took my client to a broker, got them a better deal and decided I wanted to become a broker. [4:22] What is a quote that has had an impact on you? How do you implement it in life? My dad always said, ‘you make money for other people, not yourself’ so I decided to prove him wrong. [5:09] What failures have you had in your career and what were the lessons learned? I wish I had started my database from day 1. I didn’t see the potential impact for the future. [5:50] What tools do you use now to help with that? Mailchimp. Spreadsheets for tracking referrals. [6:15] How did you come to coaching? You asked if we wanted to be the big guy in business, equal to our realtor partners or a teacher and coach. I decided I wanted to coach because it’s something I’m good at. I learned from the program that changing my mindset is the most important thing when coaching. [6:50] What changes in your mindset did you make? I read about how to sell and communicate in real estate and brought it forward. I was on the verge of giving up the business, but the program helped me with perspective. [7:51] What was the first thing you tried with coaching? I did open houses with realtors. It allowed the opportunity to meet clients. [9:48] What other successes have you had partnering with real estate agents? We have set up a first-time home buyers plan, and wealth building has grown from that. I’ve also been doing online course teaching. [12:17] What effect has that had on your pipeline? Definite increase as more realtors want to get involved. One new realtor has gone to 140k for the year and she just started last year. I’ve given away probably 15 referrals. [13:13] What is your production this year over last? January to June I surpassed last year, so double or triple by the end of the year. [13:39] Tell us about the Love 19 Campaign and the spinoff. I had 2 amazing realtors involved. As a broker, you want to stay in the background and put them up front. They are so busy we haven’t been through the data yet but we are working on it. [15:50] What changes have you made to your sales processes? Hired an assistant and a social media manager to allow more focus. [17:00] What’s your biggest takeaway from the 10 Loans a Month Program? Mindset is important in life, not just business. [18:38] What’s holding brokers back from success? Picking up the phone. [19:12] What’s a habit you have picked up for success? It’s allowed me to keep a clear head. [19:37] What book would you recommend? The One Thing by Gary Keller and Jay Papasan. [20:06] If you had $100,000 to invest in your business, what would you do? Invest more in technology and setup for videos and online. Contact Rob here: https://www.townsley.ca If you’re interested in becoming a deal creator, visit https://www.10loansamonth.com/call/ to find out more.

ShownotesThe issue of privacy in podcasting should be discussed more: attributions, the ability to track listeners, and more are highlighting our need for 'Pethics' aka. podcast ethics. In a medium where it is where we don't have to opt-in to listen to a show, how do we know that our privacy is secure? In this episode, I had a conversation with Rob Walch of Libsyn to discuss this. Enjoy! Timestamps[3:34] Companies tracking listeners, without their knowledge, without opt-in [7:09] Companies don't tell podcasters they are tracking their listeners sometimes [8:24] One company hung up the phone when asked if they're sharing IP address information [11:34] We don't want podcasting to be looked at as a privacy breach [11:36] Why an opt-in solution wouldn't work, David Pakman, Omny and Scripts [18:15] Advertising can work well, attribution is lazy and ineffective [21:50] How to do ad insertion ethically [24:48] IAB's stance for consumer privacy, and the CCPA [28:54] Rob's thoughts on the Asian podcasting scene Links:Libsyn's The Feed: 155 The Issue Is Privacy And Podcasting With a Slice of Birthday Cake (https://thefeed.libsyn.com/155-the-issue-is-privacy-and-podcasting-with-a-slice-of-birthday-cake) (The soapbox starts around 26:24) Podcast Business Journal: Privacy vs Podcasting (https://podcastbusinessjournal.com/privacy-vs-podcasting/) David Pakman (YouTube): I'm Being Bullied Into Sharing Your Data (https://www.youtube.com/watch?v=FSxWpAC_H-c&feature=youtu.be) California Consumer Privacy Act (CCPA): What you need to know to be compliant (https://www.csoonline.com/article/3292578/california-consumer-privacy-act-what-you-need-to-know-to-be-compliant.html) Writing a GDPR-compliant privacy notice (https://gdpr.eu/privacy-notice/) Contact Rob at: rob@libsyn.com (mailto:rob@libsyn.com) Rob's Twitter (https://twitter.com/podcast411) Rob's LinkedIn (https://www.linkedin.com/in/podcast411/) Support this podcast

Roberto Fraschini (Rob) from Galaxy Plumbing Inc. joins TCL Podcast and nearly 2 hours later Rob dives deep into the fascinating world of pipe.  We get Rob's perspective of nearly 20 years of union work and then another 5 years on his own. Rob talks to us about what and who drove him to be the best plumber, the lessons he learned over the years and still learning to this day, standing his ground and where he sees Galaxy Plumbing Inc. in the near future. We get right into his fav tools, toliets and fixtures and Rob even shares his dislikes and what should change.   Listen to this 112 minute long podcast, our longest show to date. We just had so many things to discuss and Rob is a huge fountain of plumbing knowledge. Thanks Rob and we have to get you back on the show soon. Contact Rob and his guys for your next project. https://galaxyplumbinginc.ca info@galaxyplumbinginc.ca 416 464-1740 This is The Construction Life  

This is my interview with Rob Depalo, who wrote the film Tapestry, which came out earlier this year. You can get this film at these places (Pure Flix, Amazon 3.99, Vudu 2.99, Google Play 3.99, YouTube 3.99, infinity on Demand, ChrisianCinema.com, ITunes 4.99) The prices are the rental prices. Here are some of the links to stores in which you can rent or buy it. https://www.vudu.com/content/movies/details/Tapestry/1088214 https://www.youtube.com/watch?v=IxC7HW3XyVk https://play.google.com/store/movies/details?id=IxC7HW3XyVk If you have a Pureflix or Amazon Prime account it is included with the membership at the present moment. Please check it out. Contact Rob through the movies facebook page at https://www.facebook.com/Tapestrymovie2019/?epa=SEARCH_BOX --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jeremy-ryan-butler/support

3 Invaluable Lessons from Rob Smedley It's absolutely critical to invest in people and focus as much time on building relationships as you do projects. It is essential to collaborate with the Owner from day one. Communicating effectively with the entire team is key to the success of any collaborative project.   This week, host Sue Dyer speaks with Rob Smedley, the Design-Build Manager Buildings for RS&H. Rob is an AIA, DBIA, and has more than 30 years of experience on a variety of projects.  Rob shares about the importance of using Design-Build concepts on projects and communicating effectively with your teams.   Rob’s Journey into Design-Build (02:49)   Rob's path was fairly typical, from school to intern, and then as a designer, moving into project manager, then project architect, and ultimately to principle. The shift came from an acquisition by an AE firm and Rob was introduced to new technologies in design and it spurred him into a whole new direction.   The Biggest Challenges with Design (09:45)   The keyword is People – staffing resources and finding quality people is difficult Evolving Technology: "Technology is great, but it's evolving daily” Generational workplace expectations and communication skills   Opportunities for Design and Construction Collaboration (14:58)   Progressive Design-Build Method The importance of the Owner in the collaboration of "the trinity" (design, construction, integration) Partnering – it is critical and one of the Best Practices identified by DBIA Utilization of new technologies   The Barriers to Design, Construction, and Owner Integration (19:59)   "People" are the greatest challenge Being comfortable with change The pressure of time: "Slow down and move with some purpose”   Having Better Project Integration (25:53)   Invest in relationships and doing the "off-season work" Rehearsals – practice standard protocols Partnering: "raising the bar" in communication efforts Communication and "melting away" complexity   Rob’s Greatest Strengths as a Leader (33:55)    Rob cares about the people, the organization, and the projects.  One of Rob’s favorite quotes is, "People don't care about what you know until they know you care." - John Maxwell.   Rob’s Greatest Career Challenge (35:30)   Being fired by a client. In retrospect, learning from the fatal flaw of not being focused on the motives of the client, changed the whole perspective.   The Very Best Advice Rob Has Ever Gotten (37:30)   Think boldly, act boldly, but not blindly.   Resources for Listeners (38:42)   DBIA “Progressive Design-Build Best Practices” International Partnering Institute Construction Dive Podcasts: “By Example” with Carli Fiorina and The John Maxwell Leadership Podcast Book Recommendations: “How to Win Friends and Influence People”   Contact Rob   Contact Rob by Email   Rob’s Parting Advice (41:33) If you are in this industry, Rob highly recommends getting familiar with 2 organizations: Design-Build Institute of America and the International Partnering Institute. Don't just become a member, get involved. Also, be sure to invest in yourself.   Visit the ConstructionDreamTeam.com/resources page to see all of our guests’ recommended books, websites, etc.    Construction Nation! Dream Teams don’t just happen they are built one step at a time. Why not send out this episode to your team, so they can help you. The faster you can build your dream team, the faster you can build your success.   Remember…Construction Dream Team drops every Monday morning at 4 am PST.  Please head on over to ConstructionDreamTeam.com to sign up for our newsletter and don’t forget to subscribe on iTunes, Stitcher, Google Play, or Spotify!

In this month's episode of the Birmingham area market update, Rob Drum makes some amazing discoveries in some in-house research he has done when it comes to appreciation in Birmingham. You won't believe what he found! Contact Rob at rob@robdrum.us

With a background in business and computer science from Carnegie Mellon University, Rob leads the underwriting and structuring function for Lone Star Capital Group. Prior to co-founding Lone Star, Rob had extensive real estate experience through his family's numerous real estate businesses including development, construction, sales, and investment Give the Dwellynn Show a review on iTunes: http://getpodcast.reviews/id/1256786108 rodsbootcamp.com Enter discount code: DWELLYNN Get your free book: www.audibletrial.com/dwellynn Contact Rob: rob@lonestargroup.com Content mentioned: Mastering the Market Cycle: Getting the Odds on Your Side by Howard Marks https://www.amazon.com/Mastering-Market-Cycle-Getting-Odds/dp/1328479250 Follow Ola [www.instagram.com/oladantis] @OlaDantis for all other social media Send me a DM when you follow so I can say hi! www.dwellynn.com/invest

Many believe that LED lights are a new invention, but in fact, these sustainable light fixtures have been around for a long time. In today’s episode, guest Rob Kent provides an insightful view into the science behind this unique invention and the various benefits associated with them. If you are a municipality who has been considering switching over to LED lights or you are interested in learning more about LED’s in general, today’s episode is for you! Tune in for all the details and why you should switch to using LED lights today! Want more information? Contact Rob at RobKent@envari.com Links: https://envari.com/ https://envari.com/streetlighting/ https://hydroottawa.com/about/our-company/our-history https://hydroottawa.com/save-energy/residential/tips-tools/lighting

Rob Stephens joins us on Secrets to Real Estate Investing with Holly McKhann today. Rob is the co-founder of Avalara MyLodgeTax, the leading provider of tax compliance solutions for the vacation rental industry. Rob went from owning a vacation rental in Vail, CO, to creating tax solutions for short term rental owners. Rob had to overcome some challenges starting out in vacation rentals, but he says it’s part of the journey. Now he makes it easy for investors to manage their short term rental taxes. What you’ll learn in this episode: - Creative ways to invest in short-term rentals - Which entities require a tax on vacation rental taxes - What you need to know about vacation rental tax as you get started - How to decide if you will manage the property yourself or hire a property manager - How to scale your vacation rental tax situation as your investments grow Rob’s FREE Download: Insider Tips for Breaking Into the Short-Term Vacation Rental Industry in 2019 - This guide will kick-start your vacation rental investing! Get it at hardhatholly.com/126 or by texting the word “hardhat” to 38470. Contact Rob: mylodgetax.com

Rob opens up about the fears and motivation to remain active after having two heart surgeries so far and another one expected in the very near future as he prepares to receive a pacemaker. A father of two and a top personal trainer and fitness instructor in NYC, Rob found it essential to have a community of "evolvers" who are ready to not only reach their own highest potential, but help to encourage other to do the same. His corporate clients include Viacom, Goldman Sachs, YMCA of Greater New York, David Barton Gym, Bank of America and growing! Contact Rob here: http://goevolvefitness.com IG & Twitter: @goevolvefitness Facebook: https://www.facebook.com/goevolvefitness Contact Justin on Instagram and Twitter @pumptrainer Listen to Chase Your Better and Chase Your Better After Dark here: Apple Podcasts: https://podcasts.apple.com/us/podcast/chase-your-better/id1459295987 YouTube: https://www.youtube.com/playlist?list=PLdcj4UWImoiGWpN4LvHnSJte4cHyrFm6l Spotify: https://open.spotify.com/show/1edNgJDlXU6VTqJwwghVzo Google Play: https://play.google.com/music/listen?gclid=Cj0KCQjw-tXlBRDWARIsAGYQAmc4bRcwfGlobaB1w8VOIG0z2Vs4BIDe4jyMuX7mGoPehGqEirzV3rEaAloGEALw_wcB&gclsrc=aw.ds&u=0#/ps/Ildpdebiy437xriujitpmtihc6u

If you are experiencing overwhelm, chronic stress, working with complexity or running on empty this is one episode you want to wrap your ears around! Rob is an applied neuroscientist-practitioner who coaches athletes, students and professionals to higher levels of cognitive and emotional intelligence and function. He has personally worked with athletes who have gone on to become Australian Champions, International Representatives, World Championship medalists, and much more. He is widely sought out by organisations to share his knowledge on how to train the brain for greater focus, composure and flow using cognitive training, neuro-biofeedback and brain stimulation devices. During our conversation we discuss: How modern living is wreaking havoc on our brains and body and the steps you can take to reclaim your calm and strengthen your mental muscles. If you have someone or something in your life that really pisses you off – Rob has a few tips on how to take control back through the use of your physiology. He shares insights on the use of technology to measure your physiology, and he stresses that hoping without action is a poor strategy for a better life. If you find yourself reaching for a glass of wine, a beer or a binge on Netflix… you may soon discover that it does more harm than good on your ability to bounce back each day when life throws more curve balls your way! Contact Rob info@thebrainroom.com.au or http://www.thebrainroom.com.au/

Listen in as Rob gives us some very interesting data this month. Could the real estate market be shifting? Rob gives us some data to support his hypothesis. Contact Rob or subscribe to his blog at www.robdrum.us

On Time for Success - Business Owner Dads Edition We are interviewing Rob Hussey, owner of The Expert Realty Company Robert Hussey, the owner of The Expert Realty Company, leads a team of Realtors located throughout the St. Louis Metro Area. Robert, born and raised in St. Louis, now lives in Wentzville with his lovely wife, Heather, and amazing five children. His real estate brokerage is dedicated to providing clients with expert customer service and knowledge, and also giving back to the community by donating ten percent of their monthly earnings to a charity nominated by their clients. With a Bachelors degree from the Lindenwood University and a Masters from the University of Missouri-St. Louis, Robert has enjoyed using his education in the field of real estate for over a decade. He has experience as a real estate investor flipping homes and building a rental portfolio, and a background in building inspections and new development. He is also a member of the NMLS and can originate mortgages. Contact Rob today for residential or commercial real estate needs! PROFESSIONAL/COMMUNITY INVOLVEMENT Alderman (City Council) of Ward 1 – Wentzville, Missouri Former Vice President, Current Member of Business Networking International Board of Directors for the St. Charles Association of Realtors Past President of the St. Charles County Municipal League Member of Western St. Charles County Chamber of Commerce Member of Kiwanis of Western St. Charles County License Member of the National Association of Realtors Member of the Missouri Association of Realtors Member of the St. Charles Association of Realtors Political Action Committee Mission Trip to Honduras Member and volunteer at Element Church RECOGNITIONS 2018 Future 50 Small Business – by St. Louis Small Business Monthly 2017 Beyond the Best Award – StreetScape Magazine 2017 Best of Western St. Charles County – Realtor by Community News 2016 Good Egg Award by The Sparrow’s Nest Teen Maternity Home 2016 Best of Western St. Charles County – Realtor by Community News 2015 Best of Western St. Charles County – Realtor by Community News 2015 Positively Impacting the Community Award by the WSCC Chamber of Commerce Award

Brian Trippe and Rob Drum sit down to discuss the real estate market, specifically in Birmingham, Alabama. Rob's blog can be found here: www.robdrum.us Contact Rob or Brian to be added to our buyers list.

Robert joined Sigma Systems eight years ago and is a leader for their CPQ offering. In this interview he talks about what he did before he joined Sigma Systems, what Products they offer, what Telecom customers should consider regarding CPQ solutions, what he considers interesting and growing CPQ areas and much more Contact Rob on LinkedIn @ https://www.linkedin.com/in/robhingston/  The Sigma Systems website is @ https://sigma-systems.com 

This week is an extra special episode! We've been getting a TON of questions from our Open Sky Fitness Podcast Group on Facebook about fitness and exercise. The questions people wrote need such in-depth answers from us that rather than replying to them in the group, we're answering them this week in our podcast episode. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange! Do the 7 Day Paleo Reset! Specifically, we'll be answering questions about: Interval training HIIT Tabata Turbulence Training One-Minute Method Cardio vs. Interval Training Functional training The 7 Primal Movements Eccentric vs concentric vs isometric movements Using machines vs. free weights Intermittent fasting and nutrition How to do a pull-up Proper gym etiquette How to begin lifting heavier weights Whether you work out a lot or are just getting started at the gym, this is a great episode to learn more about different types of workouts.     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 209 - Brain-Powered Weight Loss with Eliza Kingsford 2:20 Check out our TWO BONUS EPISODES and the #TBT episode on iTunes 3:00 Remember to subscribe! 4:40 Let us know if you're still interested in the Sky Fit Challenge! 6:00 Check out our 7 Day Paleo Reset that you can do anytime! 7:00 About today's episode: Answering big questions from our Open Sky Fitness Podcast Group on Facebook 9:00 Interval Training - What are the different options as far as speed and what's good for the best fat burning? Can you do interval training while intermittent fasting? 11:30 Chest bands vs. Fitbits and wearables for monitoring your heart rate. 13:40 How to get warmed up for a HIIT training workout. 15:30 Various types of HIIT training including cardio and body weight training. 16:40 Tabata - What it is and the various benefits. 18:40 The Little Method by Dr. Jonathan Little and Dr. Martin Gibala 20:50 Turbulence Training created by Craig Ballantyne 21:40 Final decision - what HIIT method is best for you? 23:00 What foods should you be eating depending on if you do a HIIT or cardio workout that day? 23:55 Functional Training - How can we build up our pull-ups? 24:20 What Functional Training is and how it's beneficial. 26:30 The 7 Primal Movements we used as babies and how we can incorporate them into our workouts and daily lives as adults. 30:00 The benefits of working with a barbell to get in form before isolating specific movements, weight amount, and other variables. 35:30 Scaling pull-ups and how to do one. 38:30 How to use bands, machines, or boxes in assisting you with your pull-ups. 45:30 Concentric, eccentric, and isometric movements. 55:40 Time Under Tension eccentric workouts that incorporate and trigger adaptation. 53:30 Periodization workouts and how to incorporate movement into it. 54:40 Why Concentric movements are so great for athletes or focusing on specific skills. 55:30 Isometric movements like yoga and the benefits. 59:00 Lifting with machines vs. free weights. 1:01:00 Why weight lifting machines were even created in the first place. 1:03:00 How to stabilize your muscles through lifting weights over using a machine. 1:11:00 Final comments with Rob and Devon. 1:12:00 Continue the conversation and ask us more questions in The Open Sky Fitness Podcast Group on Facebook 1:13:55 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 Sign up for our Sky Fit Challenge! 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 209 - Brain-Powered Weight Loss with Eliza Kingsford Check out our TWO BONUS EPISODES and the #TBT episode on iTunes Find out more behind the history and method of the Tabata workout Learn more about our upcoming podcast guests: Dr. Mike T. Nelson Dr. Martin Gibala of The One-Minute Workout You might be interested in these other podcast episodes: OSF 091 Craig Ballantyne: Create A Perfect Day OSF 098 Kristen Mancinelli: How To Get To Ketosis OSF 184 Periodization: Creating A Strategy For Your Next Fitness Challenge OSF 190 Time Under Tension: How to Speed Up Muscle Growth OSF 204 - Cardio Vs. Weightlifting: Which Is More Important As We Age?   JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up or learn more about it! 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 www.openskyfitness.com/review, 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 210 - Machines vs. Free Weights, HIIT, and Functional Movement! We hope you have gained more knowledge on how to be a healthier you.

We get messages from all over throughout our entire lives whether it's from the media, family, friends, peer groups, classmates, movies, and TVs that are telling us that our bodies need to look a certain way to be accepted. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset When we feel out of control, we feel like the only thing we have control over is our bodies. This week, we have an amazing interview for you with licensed psychotherapist, the Executive Director of Wellspring Camps, and author of Brain-Powered Weight Loss, Eliza Kingsford. As you listen, Eliza shares the common relationships that we have with food through coping mechanism, comfort foods, celebration, or addiction. Then, she shares the actions we can take today to improve how we see food, ourselves, and our relationship with others Exercises you can begin today to shift your mindset about yourself and your relationship with food: Awareness Find a Replacement Consistency Have an Intention or "Why" Mindfulness Repetitive Action Brain-Powered Weight Loss Losing weight and successfully maintaining it over the long term is not as much about what you put in your stomach; it’s more about what’s happening in the brain. In Brain-Powered Weight Loss, psychotherapist and weight management expert Eliza Kingsford shows that more than 90 percent of people who go on diet programs (even healthy ones) fail or eventually regain because they have a dysfunctional relationship with food. Changing this relationship by changing the way you think about and behave around food is what it takes to permanently achieve weight-loss success. Kingsford’s 11-step first-of-its-kind program enlists dozens of mind-altering and behavior-changing exercises and techniques and shows you how to: • Identify and reverse the conscious and unconscious thinking errors and food triggers that lead to the behaviors that drive our food decisions. • Let go of the mindset of going on or off a diet in favor of a conscious quest to pursue a lifestyle of healthy eating and everyday activity—one that can last forever. • Successfully use what Kingsford calls “dealing skills” to outsmart high-risk situations, tame stressful times, and prevent an eating “slip” from leading to a setback or all-out binge. • Find out if you have what emerging research shows is an addiction to certain high-fat and sugar-added, processed foods that can be as powerful as addiction to cigarettes and narcotics. • Design a personal healthy eating program built on Kingsford’s 10 Principles of Healthy Eating. Wellspring Camps Executive Director, Eliza Kingsford, Featured On Dr. Phil Show https://www.youtube.com/watch?v=8ejRriKfwNw About Eliza Kingsford Eliza Kingsford is a Licensed Psychotherapist specializing in weight management, eating disorders and body image. Eliza is executive director of Wellspring Camps for teens and young adults, which follows the same holistic weight loss approach outlined in her new Brain-Powered Weight Loss book. She is also a certified personal trainer, group fitness instructor, and a long-time athlete. Eliza became passionate about combining therapeutic intervention, nutrition, and exercise early on in her graduate studies at the University of Colorado. An experienced speaker and presenter, Eliza has appeared on various television shows (Dr. Phil, Dr. Drew, and Dr. Oz), at national conferences and workshops, and in various publications. 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 208 - 8 Steps to Losing 65 Pounds with Jim Sydnor  3:00 About today's episode with Open Sky Fitness Podcast Group on Facebook member, Jim Sydnor 3:40 What psychoanalysis is and how it can benefit our lives and relationships. 7:00 Sign up for our upcoming new  Sky Fit Challenge that starts on July 16! 9:00 Get ready for interviews with some of our Sky Fit Challenge members this week! 10:00 Introduction to Eliza Kingsford 11:15 What drew her in to study the relationships we have with food and why we spend so much time thinking about food. 13:30 How our childhood experiences can lead us to see food in a different way and shape our relationship with it as we move into adulthood. 14:30 What happens when we rely on comfort foods in order to cope with difficult moments. 18:00 How she came up with the title for her book, Brain-Powered Weight Loss. 20:00 How she's helping people change their relationship with food through therapy, meditation, and replacing old thoughts with new ones. 21:50 Why words like 'diet' or 'weigh-loss' are so taboo these days. 24:00 What people are truly looking for when they want to lose weight. 26:40 What might be happening in our lives to believe that weight loss is the only way to make us feel better. 31:00 Can we move from one obsession or addiction to another throughout our entire lives? 32:20 The concept of healthy obsession and how it can help us live healthier lives. 35:20 The differences between addiction and obsessively focusing on health. 37:00 What it takes to get to the point when you're really ready to start focusing on your health. 38:00 Step 3 of her 11 Step Program - Identify your Thinking Errors and Food Triggers. 39:10 Ten cognitive disorders that lead to wanted eating. 40:30 Over-generalization: What it is and how it affects our thinking. 41:50 Mental Filtering: Why we only focus on the negative when there are a lot of positives. 44:20 Why we disqualify the positive in our lives. 47:55 Jumping to conclusions: Why they're hazardous to our thinking. 49:20 Maximizing what we do wrong and minimizing what we do well. 51:00 Why we allow our emotions to dictate who we are and how we can shift our mindset to experience a different feeling. 52:50 Exercises you can begin today to shift your mindset about yourself and your relationship with food. 1:00:00 About our 7 Day Paleo Rest at 7DayPaleoReset.com 1:01:00 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 Sign up for our Sky Fit Challenge! 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 208 - 8 Steps to Losing 65 Pounds with Jim Sydnor      SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Join us for our next 8 Week Sky Fit Challenge that will start on July 16! 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. Join Our 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 www.openskyfitness.com/review, 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 209 - Brain-Powered Weight Loss with Eliza Kingsford! We hope you have gained more knowledge on how to be a healthier you.

In this week's episode, I had a really amazing interview with one of our Open Sky Fitness Podcast Group on Facebook members, Jim Sydnor, about his weight loss journey and how he turned his life around to live a healthy life. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset He had been athletic all his life but then he began ignoring his health in his 40s. Over time, he realized that his health was not what it used to be and needed to make a change for himself. Thus, he and his wife began focusing on turning their health around by walking more, cutting out sugars and processed foods, and keeping track of his measurements and progress. In the first 2 months, he had already dropped about 20 pounds. At the start of his health journey, he was 6'3" and weighed 265 pounds. In a span of 3 years of learning healthy habits and being consistent, he has now gained roughly 24 pounds of muscle and lost 70 pounds or more of fat. Lose Weight In 8 Steps As you listen, Jim has narrowed down his wellness journey to these 8 Steps that you'll hear us talk about in the interview: 1) Hitting Rock Bottom - Finding Your "Why" For Change 2) Creating A Basic Plan 3) Being Consistent and Executing Your Plan Every Day 4) Tracking and Measuring Your Results 5) Being Able to Change Your Strategy When The Original Plan Isn't Working 6) Being Held Accountable - Have Someone or Something Help Hold You Accountable 7) Making Yourself The Priority 8) Finding and Participating in a Community   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 208 with Drew Manning: How To Get Fit With Keto 3:00 About today's episode with Open Sky Fitness Podcast Group on Facebook member, Jim Sydnor 3:30 The 6-7 turning points you might experience on a healthy journey 9:00 About the Open Sky Fitness Podcast Group on Facebook 11:00 When people get mad at your - sometimes it's not about you but it's actually about themselves and they're going through. 15:30 Fixed Mindset vs. Growth Mindset - How to be more curious and not have a negative voice running through your mind. 17:00 Some stories from our Sky Fit Challenge participants and their struggles with starting their own health journey.  20:00 Introduction to Jim Sydnor and his background story. 25:00 The progress he has made with his new mindset on health and wellness. 26:00 What his friends think of his new healthy lifestyle and mindset. 28:00 Various struggles he has faced and what changes he made to create a new plan for himself. 31:00 How he tried to gain muscle when he was younger with steroids and ended up having a bad reaction to them which inspired him to be healthy and strong naturally. 32:40 His struggles to lose the last 5-10 pounds. 35:00 What keeps him going every day to the gym and motivates him to both eat healthily and exercise. 38:00 Fears around death and being healthy as we age. 42:00 The benefits of switching up your workouts so that your body is forced to adapt and change. 43:40 What his family now eats vs. what they don't eat anymore. 47:00 His health updates with blood panels as far as cholesterol and blood sugar. 49:00 Why changing your diet could be the easiest fix to your health problems such as indigestion and acid reflux. 52:00 Both Rob and Jim's own rock bottom wake up calls to change their health around. 54:20 The importance of accepting where you're at now at the moment in your health and what simple changes you can make. 56:40 What advice Jim can give to Rob and other parents about nutrition and having healthy food in the house for the family. 1:00:00 How to raise healthy children via nutrition and teaching them about good self-image. 1:05:00 What Jim is doing today to help him and his wife stay consistent with their healthy lifestyle. 1:15:00 Closing comments with Rob and Devon. 1:19:00 About our 7 Day Paleo Rest at 7DayPaleoReset.com 1:00:40 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 Sign up for our Sky Fit Challenge! 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 208 with Drew Manning: How To Get Fit With Keto     SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Join us for our next 8 Week Sky Fit Challenge that will start on July 16! 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. Join Our 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 www.openskyfitness.com/review, 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 208 - 8 Steps To Losing 65 Pounds! We hope you have gained more knowledge on how to be a healthier you.

The biggest part of a transformation is not physical; you can give someone the best meal plans, workouts, or macros for their body type but it doesn't matter unless they're able to overcome their own mental and emotional challenges. That's how you make a true lifestyle change. - Drew Manning  Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset On this week's episode of the Open Sky Fitness Podcast, we have Drew Manning returning for the second time! In our first interview with him, we talked all about his initial Fit2Fat2Fit journey. In this episode, we're discussing all that he has done since then including the launch of his A&E show - Fit to Fat to Fit. Not only that, but we discussed what he would have done differently during his experiment including getting fit via the Ketogenic Diet. Before we knew it, we were in a deep conversation about the Keto Diet including the following topics: The science behind the Ketogenic Diet How Keto can help you get fit What foods you should eat and stay away from while on Keto How to test your Ketosis levels properly His top food hacks for eating Keto foods on the go   Breaking Through Mental Struggles Besides the Keto Diet and his wellness journey, Drew also shared the best way you can get out of an emotional and mental funk when it comes to focusing on your health: Find a support system Be surrounded by like-minded people who are going through similar journeys Have a safe place to ask questions as well as ask questions and give answers Sign up for something that gets you out of your comfort zone but is still challenging so that it forces you the train Check out private Facebook groups or coaching apps such as My Fitness Pal These might not work for everyone but Drew has seen that it's so much more beneficial than just giving someone a 30 Day plan they do on their own.   Get Fit With Keto How can you survive the dreaded Keto Flu? What are the best foods to eat to get and stay in Ketosis? To be in good health while experiencing the Keto Flu, there are two very important things you should do: Drink plenty of water to stay hydrated. Supplement with sodium, potassium, and magnesium to avoid an imbalance of electrolytes. While on the Ketogenic diet, you won't be as hungry - you'll only be eating 2-3 meals a day of high-quality, healthy fat like: Steak Salmon Chicken thighs Whole eggs Butter Cream Coconut oil Ghee Avocado Your diet should be 5% carbohydrates (30 grams a day or less) from nutrient-dense vegetables including: Spinach Kale Cauliflower Broccoli F2F2F Keto Diet with Drew Manning | Complete Wellness https://www.youtube.com/watch?v=TzgPejLwqKI About Drew Manning Drew Manning is a NASM Certified trainer, author of NY Times Bestseller: Fit2Fat2Fit, blogger and fitness enthusiast. Drew’s health program has been used by thousands of people all across the world. He has been featured on shows such as: The Tonight Show, Dr. Oz, Dr. Drew, CNN, The View, Good Morning America, Nightline and more. You can learn more on his website www.Fit2Fat2Fit.com Drew’s goal is to inspire people to get fit, teach them how to do it and give them hope that it IS possible to get fit and stay fit. He wants to share his comprehensive fitness knowledge with his followers so that they can know how to lose weight successfully, even though for many it’s going to be a struggle. 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 206 - The Power of Mindsets: Fixed Vs. Growth Mindsets 2:40 Getting healthy is easier than we think. Find out more in our next official Sky Fit Challenge starting July 16. 11:00 A recap on Drew from our last interview with him back in 2016. 13:35 The lessons and side effects he learned and experience during his Fit2Fat2Fit experiment. 15:30 Strategies he uses and suggests to help people break through their mental and emotional struggles. 18:00 How to get to the root of what's emotionally and mentally holding you back from focusing on your wellness. 20:40 What he would've done differently during his initial Fit2Fat2Fit experiment. 21:20 How the Ketogenic Diet has changed his mind and body function. 22:20 His A&E Fit2Fat2Fit TV show - what various diets each participant follows on the TV show. 24:40 Various contestant's result and how one struggled to get back to fit after gaining weight and another was a married couple. 28:30 Who is the Keto diet for? What's the best process of doing it? 30:20 How to combat the Keto Flu during the Ketosis Transition. 31:20 What foods do people eat on a Ketogenic diet? 33:25 How you can keep track of your diet and supplements to ensure you're moving into Ketosis. 35:50 How reliable it is to test your Ketone levels via blood tests. 37:30 How to make the Ketogenic diet part of your lifestyle even while traveling. 40:40 The fad part of the Ketogenic Diet and different brands offering labeled "Keto" products that are actually processed. 43:00 The most important factors to consider when changing your diet. 44:00 Calorie deficit - is it necessary to focus on it? 45:00 Specific workouts you can do in order to reach your fitness goals. 46:00 His 60-DayKeto Jumpstart Program that you can sign up for today and what you can expect from it. 50:00 The benefits of focusing on just creating one habit each month. 51:50 Drew's own struggles with staying healthy and how he overcomes them. 55:15 His next plans for the future. 56:15 The benefits of MCT oil and how to add MCT oil powder to your coffee instead of coconut oil or preparing a Bulletproof coffee. 58:40 Closing comments with Rob and Devon. 1:00:40 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 Sign up for our Sky Fit Challenge! 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 206 - The Power of Mindsets: Fixed Vs. Growth Mindsets Listen to our first episode with Drew Manning - OSF 103 - How Drew Manning Went From Fit2Fat2Fit   SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Join us for our next 8 Week Sky Fit Challenge that will start on July 16! 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. Join Our FREE 7 Day Paleo Rest 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. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      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 www.openskyfitness.com/review, 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 207 with Drew Manning - How To Get Fit With Keto! We hope you have gained more knowledge on how to be a healthier you.

Today's episode is all about understanding the belief systems that we have of ourselves including how they were created in the first place and what we can do to change them. Specifically, we will be looking at the work of the author, Carol S. Dweck, who wrote, Mindset: The New Psychology of Success. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset In her book, Mindset, she dives deep into the two mindsets we have - fixed and growth. In a nutshell, people who have a fixed mindset believe they can never change and this is how they'll be forever vs. those with a growth mindset that believe intelligence is something that can be learned, cultivated, and developed. However, we don't have just one type of mindset for the rest of our lives either. Depending on where we are in life and what the topic is about, we could either have a fixed or growth mindset. So, you might have a growth mindset about fitness but then have a fixed mindset about money or career. In addition to exploring the differences between fixed and growth mindsets plus why we develop them, Devon and I will teach you how you can shift to a more growth mindset when it comes to your health and wellness.    "If you're spending all your time trying to prove to others or to yourself that you can achieve something but you don't put your time towards learning on how to do that in order to grow and take care of yourself, then you're just going to stay right where you are now." - Devon Dionne   Carol Dweck, "Developing a Growth Mindset" https://www.youtube.com/watch?v=hiiEeMN7vbQ   Fixed vs. Growth Mindsets The Fixed Mindset If you have a fixed mindset, you believe you're either born with it or you're not. You might have also developed this mindset because someone such as a parent or teacher taught you to think that way. People with a fixed mindset believe that it's talent and not hard work that gets you ahead in life or your goals. This mindset essentially leads to negative thinking that you are not smart enough and you won't even try because you're afraid to fail. You probably find yourself facing challenges with anxiety because you're afraid of not looking smart. In the end, this mindset discourages you from taking on any new challenges altogether for fear of looking bad if you do not succeed. People with a fixed mindset also: Don't like obstacles and will just give up before even really trying to put in some effort. Believe the effort isn't worth it to try something because they think they'll fail anyway. Ignore useful negative feedback or criticism that could help them improve. See other people's success as a threat. Are constantly trying to prove themselves to others. Think they can't do any better than where they are at now in life. A fixed mindset could eventually lead them to plateau early on in life and never reach their full potential. The Growth Mindset If you have a growth mindset, then you believe that talents and abilities are only a starting point. You think that there is potential from the starting point and that potential is limitless. You've come to realize that if you put in the effort, hard work, and persevere, you will grow and can succeed. You eagerly embrace new challenges and see them as a way to learn. People with a growth mindset also: Are persistent with new challenges or obstacles and will not give up. Believe that the putting in great effort is the key to mastery. Become curious when someone gives them useful, negative criticism and are eager to use that information to help them improve. Feel inspired by other people's success. Don't need to prove themselves to others and know they have the strength to keep working hard at their goals. Realize that there is no end to what they can do and achieve in life so they live in their potential.       How Did We Develop Fixed Mindsets? "I've seen so many people with this one consuming goal of proving themselves in the classroom, in their careers, and in their relationships. Every situation calls for a confirmation of their intelligence, personality, or character. Every situation is evaluated; 'Will I succeed or fail? Will I look smart or dumb? Will I be accepted or rejected? Will I feel like a winner or a loser?' " - Carol S. Dweck Fixed mindsets are easily created at a really early age; especially in test-oriented schools. If someone ever told you didn't have the talent for something or if you were praised for your achievements vs. the actual work you put into getting it done, then it's very likely that you developed a fixed mindset.   How to Shift Your Mindset From Fixed to Growth To begin helping others shift their mindset from fixed to growth, you can use different praise methods or share stories of how people with no talented cultivated skills and beliefs. That's a great way for a manager to motivate their employees to think more positively. However, switching from a fixed mindset to a growth mindset is not magic; you have to change a deep belief in yourself. When you think something negative such as "You're stupid; why even bother? All this hard work is stupid," you can begin to shift your mindset by acknowledging that you heard that thought in your mind and understanding that it belongs in that fixed belief mindset. Then, tell yourself that you can do this, and finally apply an action to overcome your challenge. Don't judge yourself in the moment but be persistent in solving the problem. Persistence has a direct effect on growth. Acknowledge the setback, be curious about why it happened, think about a solution for the next time it happens, and be persistent. From there, you need to create a growth mindset thought from your fixed mantra. So, if your mantra is, "I'm too stupid; I'll never be able to do this," think about the reverse of that mantra such as, "I'm smart enough to figure this out; it might take me some time and it might take me some work but I know that I can achieve this." Take this challenge on daily whenever you come across yourself thinking fixed mindset thoughts. This is something you have to work on every single day.   "People think that they can simply fake it until they make it but if you're thinking that, you're never going to make it because it's not about faking it. It's actually about changing your belief that qualities can be developed through practice and work. So, you have to change the fixed mindset belief with practice by taking it on daily; it's not going to be instantaneous now just because you feel inspired. Don't just think positive but take your actions within that belief system and develop them through practice and work" - Devon Dionne   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: 205 - How to Avoid a Lifetime of Chronic Pain with Erin Burch 1:50 About today's topic: The Power fo Mindset - Fixed Mindset vs. Growth Mindset 2:20 Join us early for our next official Sky Fit Challenge starting July 16. 5:00 Some of the awesome reviews we've received on iTunes! 7:00 Research done by Carol S. Dweck on the mindset. 7:45 Our two different mindsets - one that holds back (Fixed Mindset) and the other (Growth Mindset) which really helps us. 11:00 About the Fixed Mindset 14:20 About the Growth Mindset 15:00 How different mindsets react to new challenges in life. 15:50 Anxiety vs. Excitement for both mindsets. 17:10 How Fixed vs. Growth Mindsets approach problems and obstacles 18:00 The different views on effort and whether or not it's worth it. 19:30 Whether or not these mindsets accept or reject criticism and what affect criticism has on them. 20:40 How we see other peoples' success and react to it. 21:50 The effect that jealousy or envy has on our mindset. 26:15 The result of having a fixed mindset. 28:00 The Grow vs. Fixed Mindset when it comes to health. 28:50 How we even developed a fixed mindset to begin with in life. 34:20 The different mindsets we see in the Sky Fit Challenge and our clients. 35:00 Why you don't have to be afraid to reach out for help in your wellness journey. 36:50 How to use a Growth Mindset to continue focusing on your fitness and nutrition. 38:00 Studies on children who have been praised in two different ways. 39:45 Actions children with fixed mindsets regularly adapted into their work vs. children with growth mindsets. 44:00 How people with a growth mindset are happier compared to fixed mindsets. 44:45 How you can shift your mindset from fixed to growth. 54:00 The importance of staying curious rather than be stuck in your fixed mindset. 56:00 How to apply a growth mindset to your health. 1:01:00 How to deal with and solve problems that come up in relationships. 1:03:00 What a healthy adult relationship looks like. 1:06:00 Closing comments with Rob and Devon 1:08:00 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 Sign up for our Sky Fit Challenge! 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: 205 - How to Avoid a Lifetime of Chronic Pain with Erin Burch Learn more about Carol S. Dweck Read Mindset: The New Psychology of Success by Carol S. Dweck Find out more about Carol S. Dweck's research on mindset: The power of believing that you can improve | Carol Dweck  Carol Dweck: "The Growth Mindset" | Talks at Google Carol Dweck: The Effect of Praise on Mindsets Growth Mindset vs Fixed Mindset Check out OSF 172 - Identify & Stop Self-Sabotaging Beliefs & Actions   SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Join us for our next 8 Week Sky Fit Challenge that will start on July 16! 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. Join Our FREE 7 Day Paleo Rest 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. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      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 www.openskyfitness.com/review, 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 206 - The Power of Mindset: Fixed vs. Growth Mindsets! We hope you have gained more knowledge on how to be a healthier you.

If you're a person who lives a sedentary life, your health might be good until you're 45. If you ignore physical exercise until you're 45, your health can begin to drastically drop after 45 but it is preventative and you might just have to work a bit harder. It's all about mindset because many of us think we cannot do something such as go on a hike and have the attitude of 'I'm too this; I'm too that,' and that's when we start to set ourselves back with our mindset on physical activities. - Rob and Devon Download The OSF Workout Template Now!   Home Workouts You Can Do Today. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for either the Transition or next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset In this week's episode of the Open Sky Fitness Podcast, we will be discussing the differences between cardio and weight lifting plus which one is better for us as we age. How did we stumble onto this topic? Many of our clients and members of the Open Sky Fitness Podcast Group on Facebook were very curious about this as well and so we wanted to share our insights with you, our awesome listener! As you tune in, we will cover: What you can expect from your body once you're 30 and beyond. Common myths and misconceptions about working out. Benefits of cardio and weightlifting. The two different types of cardio: Aerobic/LISS and Anaerobic/HIIT The physical and mental stresses of doing long, cardio workouts. What effects strength training has on the body. What our ancestors did that we can mimic in our own lives and physical training today. How to plan your weekly workout with our template. What workouts Rob does with his clients   Free Workouts & Templates Download your Open Sky Fitness Lifting Plus HIIT Template Simply click the button below to get started on designing your own workouts: Download The Template Now!   5 Home Workouts You Can Do Today To help you get started focusing on your fitness, we are sharing 5 Home Workouts You Can Do Today. These are some of my favorite workouts that I do and recommend for my clients.     Common Misconceptions About Exercise These are common soundbites you've probably heard from other people and have believed that they're true but they're actually the complete opposite and not good advice when it comes to working out: You have to do 30-60 minutes of cardio every single day. You should focus on weights in your 30s but then cardio in your 40s. You can't build muscle mass after 30. Always do your cardio first before you lift. The more cardio, the better.   Cardio Workouts: Pros and Cons According to the Cleveland Clinic, there are various benefits of doing cardio including: Increases blood flow Decreases chances of stroke Improves memory Increases circulation Helps control blood sugar Increases oxygen supply allowing the muscles to work even harder Decreases stress Helps with weight regulation Releases endorphins for a better mood Combats depression These aren't the only benefits either, in terms of weight loss, cardio does, in fact, burn more calories than weight lifting does at the moment with 10-12 calories per minute compared to 8-10. However, after completing a cardio workout, we're more likely to eat more calories and stay sedentary for the rest of the day. While cardio does burn more calories at the moment, weight lifting increases our resting metabolic rate which allows for our bodies to continue burning more calories throughout the day.     2 Types of Cardio: Aerobic/LISS vs. Anaerobic/HIIT   "There are really two different types of cardio and they're very, very different from each other. That's where people often get confused because if you just put cardio into one category, you're missing out on the real deal. All types of cardio are great but there are some forms that are the most beneficial." - Devon Dionne    When it comes to cardio, there are two types: Aerobic or LISS Cardio - Low-Intensity Steady State Cardio Anaerobic or HIIT Cardio - High-Intensity Interval Training Aerobic cardio is done over long durations of time at a low to moderate intensity. Some forms of this cardio include walking on a treadmill, jogging, or biking. When you do LISS cardio, your body can breathe and supply oxygen to the muscles as you're doing the exercise so that you're able to do it for long periods of time. Forms of high-intensity cardio are done in short spurts followed by low-intensity recovery periods. Your body can't supply enough oxygen for those muscles to continue to do it for long periods of time. Not only do HIIT workouts increase your anaerobic but also aerobic capacity. Anaerobic or HIIT Cardio workouts specifically have these benefits: An increase of skeletal muscle Mitochondria respiration Gene expression An increase of muscle mass Which Is Better? LISS or HIIT? If you do LISS workouts often, they will actually take away from your muscle mass and you're not likely to burn fat or calories; you're going to burn muscle if you do it for long periods of time. LISS also creates a lot of stress and actually isn't as beneficial as far as long-term health. Therefore, we don't recommend doing LISS cardio for long periods of time for multiple times per week.   "This idea that you should only do low - moderate intensity cardio for long periods of time to lose weight is not correct. It's not enough by itself but compared to combining cardio and strength training, you're going to lose more abdominal fat over the years than if you only did cardio workouts." - Rob and Devon Dionne     The Benefits of Weight Lifting As we age, our body starts to gradually lose muscle mass. After our 30s, our body loses about 5% of muscle mass for every decade afterward. The benefits of weight lifting on a regular basis include: Builds muscle mass Improves connective tissue Continue to burn more calories hours after lifting We continue to burn calories after lifting because it increases your resting metabolic rate vs. cardio burns calories at the moment. One study found that men who weight lifted on a consistent basis increased their RMR men by 9% and women who did the same increased it by 4%.   Final Recommendations When it comes down to whether cardio or weight lifting is better for us as we age; the truth is that neither is better than the other and both have lots of great benefits. However, we cannot do one without the other. Wou need both in order to be the best that we can be. There is one exception though. We do not recommend doing aerobic cardio for very long periods of time multiple times a week. If we had to choose between one over the other, we would choose weightlifting because you can get a cardio workout from lifting. Along with maintaining muscle mass, burning calories, and staying fit from strength training, you can include some recreational cardio in the mix to help with stress and functional movement. Not only but within a strength training program, you can also create HIIT cardio training with that program or in a bodyweight program.   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 203 with Allison Melody - Holistic Health: Discover What Works For You 2:30 Update on our current Sky Fit Challenge participants! 3:15 Sign up for our next Sky Fit Challenge with an Early Bird Special on June 18! 5:00 The changes in American culture we need to see when it comes the style of eating and nutrition. 7:00 Cardio vs. Weight Lifting - which one is better as we age? 7:20 Why it's so hard for people to change their nutrition or other aspects that they need to focus on when it comes to wellness. 10:00 What you can expect from yourself and your body as you get to 30 years. 12:40 Studies done on elite athletes after the age of 45. 13:30 Common myths and misconceptions about working out. 16:20 The benefits of doing cardio. 17:30 The two types of cardio: Aerobic/LISS, Anaerobic/HIIT 20:40 Benefits of Anaerobic and HIIT training 21:40 Which is better? LISS or HITT? 24:45 The benefits of weight lifting 27:00 The physical and mental stresses of doing long, cardio workouts. 30:30 What if you only do strength training? What effect does that have on the body? 32:00 What our ancestors did that we can mimic in our own lives and physical training today. 40:00 How we can use how our ancestors lived as a model for our modern lives. 42:00 Final recommendations and pieces of advice. 46:00 How to incorporate functional movement into your everyday life. 47:00 How to plan your weekly workout with our template. **To Download our workout template here*** in Libsyn 50:00 What workouts Rob does with his clients. 55:00 How to build a healthier lifestyle for yourself. 56:30 Join our next Sky Fit Challenge officially beginning July 16to get extra support for your workouts. 59:00 Get an early start on the Sky Fit Challenge and join us June 18 for our Transition Challenge. 59:40 Closing comments with Rob and Devon 1:00:00 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 Sign up for our Sky Fit Challenge! 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 203 with Allison Melody - Holistic Health: Discover What Works For You From Head to Toe: The Benefits of a Cardio Workout (Infographic)  Why interval training may be the best workout at any age Mayo Clinic discovers high-intensity aerobic training can reverse aging processes in adults Physical Activity Patterns Associated With Cardiorespiratory Fitness and Reduced Mortality: The Aerobics Center Longitudinal Study You might be interested in these other Open Sky Fitness podcast episodes: OSF 035 - Mark Sisson On How To Look Good Naked OSF 129 - Active Recovery From Stress OSF 182 - How a Strong Community Can Save Your Life OSF 184 - Periodization: Creating A Strategy For Your Next Fitness Challange OSF 196 - Blue Zones   SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Beginning June 18, you can sign up for our Transition Challenge and prepare for our next 8 Week Sky Fit Challenge that will start on July 16! 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. Join Our FREE 7 Day Paleo Rest 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. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      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 www.openskyfitness.com/review, 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 204 - Cardio vs. Lifting - Which Is More Important As We Age? We hope you have gained more knowledge on how to be a healthier you.

This week, we had an incredible interview with eco-entrepreneur, owner of Melody Productions, Director of the Food Heals Documentary, and co-host on The Food Heals Podcast, Allison Melody. Recently, both Devon and I were on her podcast for episode 199: The Secrets to Revolutionizing Your Workouts and Losing Weight Naturally and so we invited Allison to be on Open Sky Fitness to share her own incredible health journey. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset It took me 10 years to discover what worked for me and my health. This was not an overnight change; it was a lifestyle change and it took time. I slowly made discoveries about my health and I'm still making discoveries even today. I'm still ebbing, flowing, and changing when things aren't working for me. Some things work for a while but then I have to shift as I age and the food and production formulations like deodorant are changing." - Allison Melody   Discover What Health Journey Is Best For You "If we deal with the past and we send love to our inner child or younger self, we can heal the present by healing the past. However, we're never done fully healing ourselves; there's always something else that we can work on." - Allison Melody In this episode, you will hear us cover the following topics with Allison: Allison's origin story, her parents' illnesses, and why she started a plant-based diet. The moment she discovered holistic health and natural medicine. How you can get started on improving your health The 7 Stages of Grief we go through and how we can emotionally heal ourselves. What it means to have a gluten sensitivity vs. being Celiac. What spiritual psychology is and how it can help you heal your mind and work through childhood issues. Rob and Devon's own experiences with therapy and emotionally healing themselves. How to eat healthy without feeling hungry nor depriving yourself of food you enjoy.   How To Become A Healthier You   "To start focusing on better health, ask yourself, 'What is the most present thing in my life right now that I need to work on?' and start there. Where are you now in your health and where can you go tomorrow?" - Allison Melody    We asked Allison what her top advice was on how to starting living a healthier lifestyle. She advised to begin by focusing on just one thing at a time instead of everything at once and gave a list of what you can begin focusing on today depending on what you're leaning towards the most: Don't take on too much at once, but focus on one thing at a time. Choose what to focus on based on what is most present in your life now whether that's physical weight or emotional weight. Focus on what foods are potentially harming your health such as gluten, processed foods, and sugar. Don't take away your favorite foods or activities but add vegetables or a 20-minute walk. Gradually begin to add more fitness to your life by walking more or going to the gym a couple of times a week. Take a closer look at the relationships in your life because maybe you need to let go of a toxic friend or build a stronger bond with someone else. Clear your mind through journaling, meditation, and focus on what really needs your attention.   About Allison Melody   "I am on a mission to awaken people to the fact that a healing miracle is possible. That we can heal our bodies if we give it what it needs to heal." - Allison Melody     The topics she addresses through her work are powerful and heart-centered and focus on Holistic Health, Social Justice, Human Rights and Animal Rights. They reflect her passion for creating positive change in people and the communities they serve. At the age of 26, Allison endured the devastating loss of both her parents to cancer after long and challenging battles. Witnessing her mother and father suffer so intensely and needlessly from a cure that brought more pain than the disease, Allison soon dedicated her life to finding a better way to heal. She watched in disbelief as doctors prescribed drug after drug, observed her parents’ hair fall out, their rapidly aging faces, and their exceedingly diminishing vitality. The tragedy instilled in her an unwavering passion for nutritional medicine and propelled her into the world of holistic health and alternative healing. Allison’s firm commitment to natural health is further evidenced by her achievement of a Masters Degree in Spiritual Psychology.   SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Beginning June 18, you can sign up for our next 8 Week Sky Fit Challenge that will start in July! 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. Join Our FREE 7 Day Paleo Rest 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. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      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 www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group 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 1:30 Check out last week's show: OSF 202 - Vitamin Supplementation: Do You Need It? 1:50 About today's guest, Allison Melody, and why switching to a plant-based diet was a life or death decision for her. 2:15 Shout out to our current Sky Fit Challenge that's going on now! 3:10 Sign up starts on June 18th for the next Sky Fit Challenge beginning in July or try out our transition month to get started! 8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper. 7:40 Introduction to Allison Melody 8:30 Allison's origin story, her parents' illnesses, and why she started a plant-based diet. 12:00 The moment she discovered holistic health and natural medicine. 13:50 Why her father wouldn't listen and believe in her lectures about nutrition, holistic health, and natural medicine. 16:00 How her father's death sent her on a mission to help people discover that it is possible to heal the body through natural methods. 17:00 How she was able to forgive and emotionally heal after her parents' deaths. 18:30 The 7 Stages of Grief we go through and how we can emotionally heal ourselves. 21:30 What Allison has learned about what it means to be healthy over the last couple of years and her philosophy on health today. 23:10 How she went from organic food to raw food and then did allergy and blood testing to truly find out what foods are working for her body. 23:30 What it means to have a gluten sensitivity vs. being Celiac. 24:00 Why she decided for herself that the best option was to follow a plant-based diet. 24:45 How she discovered the importance of emotional healing and slowing down from time to time to give herself the self-care she needs. 25:30 What spiritual psychology is and how it can help you heal your mind and work through childhood issues. 27:20 Rob and Devon's own experiences with therapy and emotionally healing themselves. 30:50 How can a person get started on improving their health. 33:00 Her advice to people who think that weight loss is the number one focus on getting healthy. 35:00 Whether or not a juice cleanses and fast is okay for you. 35:25 What has worked for her to lose weight but might not work for everyone else - juicing, intermittent fasting, maintaining exercise. 36:00 Why being healthy is not about the number on the scale. 37:00 How to eat healthy without feeling hungry nor depriving yourself of food you enjoy. 38:00 About her podcast and website, Food Heals Nation plus all the retreats they have coming up!  42:20 Closing comments with Rob and Devon 43:25 Sign up starting June 18 for our next Sky Fit Challenge! 46:00 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 Sign up for our Sky Fit Challenge! 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 202 - Vitamin Supplementation: Do You Need It? 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 203 with Allison Melody! We hope you have gained more knowledge on how to be a healthier you.

The constituents taken by food directly from the biological environment may have different effects from those formulated through technic, logic processing. Either way, the health benefits are likely to be determined by your total diet.- 'Food synergy: an operational concept for understanding nutrition' from The American Journal of Clinical Nutrition Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset   Many of the members in our and participants in the have been very curious to know more about vitamin supplements so we have decided to put together this episode with all of the up-to-date information that's currently out there! Please know that these are just our recommendations and suggestions. Before making a decision about which vitamins and supplements you should or shouldn't take, always check in with your doctor first.   "You should always get as many nutrients as possible from your foods. To do that, you should focus on eating nutrient-dense, whole foods. Whole foods include grass-fed meats, grass-fed and pasture-raised dairy, and organic vegetables. Those foods are going to give you the most nutrients and bang for your buck vs. something like a bagel which has a ton of calories and no nutrients. However, there are instances and things happening in the world today that don't allow people from getting all the nutrients from food or they're facing other health issues and supplementation at this point is a good idea for them." - Devon Dionne   What You Should Discuss With Your Doctor Before you take vitamin supplementation, you should meet with your doctor and do the proper testing if necessary to find out what you're deficient in when it comes to vitamins and minerals. Here's what you should look out for or ask your doctor about: Find a good, functional or integrative medicine doctor Hormone panels Vitamin panels B12 testing Inflammatory testing cholesterol testing sugar testing vitamin d homocysteine levels Gluten sensitivity testing (Cyrex Array 3 test)     Suggested Vitamin Supplementation   "Really be your own advocate of what supplements you're taking and find companies that you trust. In 2015, it was discovered that 4 out of 5 of the top herb supplement brands that big name stores like Target, GNC, Walmart, and Walgreens were selling didn't contain any of the herbs they claimed their products had." - Rob and Devon Dionne   Some of the vitamin supplements that Devon uses and suggests include: Vitamin D3 Vitamin K2 Vitamin A (maybe) Can cause problems if you're low in Vitamin D B 12 (especially if you're a vegetarian) Magnesium Vitamin C Fish oil Probiotics   Vitamin Supplement Brands We Recommend Here are several brands that Devon uses and highly recommends: Pure Bio-Pure Twin Labs Life Extension Garden of Life Designs by Health Thorn Nordic Naturals     Being Cautious: Vitamins & Supplements to Avoid   "The reality about multivitamins and even pre-natal pills is that they have a lot of Vitamin A, E, calcium and other supplements that we don't recommend you take unless you're deficient. Some people think that more is better when it comes to vitamins and supplements but it's actually the exact opposite. More is not better and it can possibly lead to issues over time." - Devon Dionne   These are vitamins and supplements that we should be cautious about or avoid. Vitamin E Folic acid Beta-keratin Vitamin A Vitamin B6 Calcium Iron Selenium Iodine   Natural Foods That Have Vitamins & Minerals If you are able to consume natural foods that already have plenty of vitamins and minerals, then you shouldn't consider vitamin supplementation. To have a healthy body, we highly suggest eating these whole foods. Plus, you'll receive more nutrients from them than you would with lab created supplements: Calcium - sardines, milk, yogurt, tofu Folate and folic acid - spinach, lentils, beef liver Iron - oysters, turkey, pumpkin seeds, arugula, meat Omega 3 - salmon, sardines, flax seeds, walnuts Vitamin A - sweet potatoes, spinach, carrots, cantaloupe, tomatoes B6 - chickpeas, salmon, chicken breast B12 - clams, beef liver, trout Vitamin D - yogurt, salmon, tuna Vitamin E - peanut butter, almonds, sunflower seeds        Join Our FREE 7 Day Paleo Rest 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. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      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 www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group 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 1:30 Check out last week's show: OSF 201 with Wade Lightheart: Bodybuilder Nutrition - Optimize Your Digestion 8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper. 5:40 About taking vitamins and supplementation 6:00 Why supplementation isn't a replacement for eating whole foods. 8:00 Obstacles people face and why taking vitamins and supplementation is a good idea in some cases plus why Devon took a holistic approach to eating whole foods and taking a variety of supplements to defeat her Lyme disease. 9:30 Why you should focus on whole foods first and then vitamins and supplements afterward. 10:00 The relationship between foods and vitamins during the digestion process. 12:00 Nutrients created in a lab vs. nutrients in whole, real foods. 13:15 Vitamin B19 - folate in natural foods vs. folic acid in supplements, the pros and cons of supplementation,  and which foods naturally have folate. 14:30 When supplementation is a great idea - gut issues, lack of vitamins in natural foods because of soil depletion. 15:00 The problems with soil depletion and its effect on the natural vitamins found in animals and organic foods. 17:00 The effects of importing foods from other countries, GMOs, and cross-breeding fruits and vegetables. 18:30 Why water depletion can affect our bodies and the benefits we used to receive from natural water including magnesium. 20:50 How low-calorie diets can keep you from receiving the vitamins and you need and why that's a good moment to do supplementation. 21:10 Why you want to do vitamins and supplements as you age or are taking more medicines. Plus benefits to taking them if you work out constantly, are stressed out or are around a lot of toxins. 21:50 What's the deal with brands labeling their packaged foods as being formulated or fortified with an assortment of vitamins and minerals? 26:20 What supplements Devon uses and why she recommends Magnesium as well as Vitamins D3, K2, C and possibly A. 27:00 Why we might be taking different vitamins and supplements in the future than we are now. 37:50 What vitamins we should be cautious about or avoid. 44:25 Multivitamins - are they actually beneficial? What about pre-natal? 46:00 Watch out for certain bodybuilding supplements and protein shakes plus which ones we recommend taking. 52:00 The warnings you need to know about combining vitamins and medication. 54:00  What foods can you eat that will give you the same benefits as vitamins and supplements? 57:20 Any other problems with supplements that we should know about. 59:40 Trusted sources you can look into about different vitamins and supplements. 1:00:00 Vitamins and supplement brands that Devon uses that are also trusted by integrative and functional medicine doctors. 1:01:40 What you should look out for or ask your doctor about. 1:06:50 Closing comments with Rob and Devon 1:06:55 Sign up starting June 18 for our next Sky Fit Challenge! 1:08:00 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 Sign up for our Sky Fit Challenge! 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 201 with Wade Lightheart: Bodybuilder Nutrition - Optimize Your Digestion 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 202! We hope you have gained more knowledge on how to be a healthier you.

"The key component to success in the physical competition world and often to health and transcending disease states are all related to your digestion. How well you can assimilate and utilize the food that you're eating; no matter what it is and how well you can eliminate any waste that will prevent it from growing bad bacteria in the gut. That's the bottom line; you have to get your digestion figured out." - Wade Lightheart   Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset! On this week's episode of the Open Sky Fitness Podcast, we had 3-time All Natural National Bodybuilding Champion, Advisor to the American Anti-Cancer Institute, Director of Education at BiOptimizers Nutrition, Founder of the Prosperity & Health Alliance, and Enagic Master Trainer, Wade Lightheart, join us on the show. Wade is also a vegetarian and author of several best-selling books including Staying Alive in a Toxic World and The Wealthy Backpacker. In this episode, Wade and I had an amazing discussion about how he came to be an All Natural National Bodybuilding Champion, how he dramatically transformed his health with meditation and becoming a vegetarian, plus all about optimizing your digestion with digestive enzymes and probiotics. Specifically, you'll hear us discuss: Life-changing events that led him to become interested in bodybuilding and exercise physiology. How he discovered meditation and became a vegetarian bodybuilder. Why natural bodybuilding essentially saved him from his party lifestyle. His experience earning a spot to compete in the Mr. Universe Championships. Whether or not a person can be a bodybuilder and be healthy at the same time. What the journey was like to train as a vegetarian bodybuilder. Why high quality cultured, digestive enzymes and probiotics are a great start for improving your gut health.   "We live in a culture that worships athletes and athletes have extremely high levels of fitness relative to their sport, but that doesn't necessarily that they're healthy. Fitness is a component of health, but it's not the total picture. So, as I discovered in the world of bodybuilding, you can be both fit and very unhealthy." - Wade Lightheart     The Ultimate Immune System Optimizer (The Good, The Bad, and the Ugly) https://www.youtube.com/watch?v=YItU4zH6bVc   Take Wade's 12 Week Program FREE Just go to bioptimizer.com/open to take Wade's 12 Week Program for FREE! In this 12 week program, you’re going to discover how to achieve AWESOME health and double your energy with natural, tested, and scientific strategies. Here’s just a tiny sample of what you’ll be seeing over the next 12 weeks: How To Get 70 Percent More Energy In 30 Seconds Or Less The Ultimate Key To High Performance, Health And Longevity Mastering Your Mind For Health, Wealth And Happiness How To Turn The Tide Against Uncontrollable Food Cravings How To Select The Most Powerful Supplements For You How To Stay Lean And Trim Without Sacrifice The Simplest And Fastest Way To Detoxification And Great Skin How to Optimize Your Brain For Super Intelligence       About Wade Lightheart 3-Time Canadian Natural Bodybuilding Champion, Wade Lightheart, is one of the world's premier authorities on Natural Nutrition and Training Methods. Having majored in Sports Science at the University of New Brunswick, he has authored numerous books on health, nutrition, and exercise which have sold in over 80 countries. Wade is sought out by athletes and high-performance oriented individuals worldwide for his advice on how to optimize their health and fitness levels.        Join Our FREE 7 Day Paleo Rest 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. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      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 www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group 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 1:30 Check out last week's show: OSF 200 - Juggling Your Family's Health Starts With You with Alek Lev and Jeff Meacham 3:00 All about the documentary, The Magic Pill, that focuses on a whole food/Ketogenic based diet. 4:30 Benefits of the Ketogenic diet and the importance of correctly following it. 8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper. 10:00 Introduction to Wade Lightheart   11:00 Life-changing events that led him to become interested in bodybuilding and exercise physiology. 16:00 Is there a way to live a healthy lifestyle as a bodybuilder no matter if you're a vegetarian, Keto, or anything else? 17:30 How bodybuilding has turned into a sub drug culture. 19:00 His experience using steroids and drug cycling during for bodybuilding competitions. 21:00 How he discovered meditation and became a vegetarian bodybuilder. 23:30 How bodybuilding essentially saved him from his party lifestyle. 27:00 His experience earning a spot to compete in the Mr. Universe Championships. 28:30 Can you be a bodybuilder and be healthy at the same time? 29:30 Why Rob decided to compete in a bodybuilding competition. 31:00 Lessons in health in the bodybuilding world.  33:30 What the journey was like to train as a vegetarian bodybuilder. 36:00 How he was introduced to gut health through the use of probiotics and digestive enzymes. 37:20 His experience going raw and following a vegan diet to prepare for one of his competitions and how he actually did better than before. 38:50 Is it natural to take in all of these supplements for a vegan or vegetarian diet? 41:00 How he was able to overcome his partying lifestyle to live a healthier life with mindfulness. 43:30 His philosophy on being a vegetarian and what he suggests other people do when deciding on which diet to follow. 46:00 Why high quality cultured, digestive enzymes and probiotics are a great start for improving your gut health and stopping inflammation from occurring in the body. 50:00 The difference between an enzyme and probiotic. 54:00 How mono-agriculture has greatly altered the food we grow and eat. 56:00 What probiotics are and why they're so important. 1:00:00 How our ancient ancestors consumed healthy bacteria from natural food compared to the unnatural foods we eat now. 1:04:00 How fermented foods help to improve our gut health. 1:06:40 How he ferments coconuts. 1:07:30 The supplements he has developed and why they're so helpful. 1:16:00 Where they can connect with Wade and all about his course on the BiOptimizers website. 1:18:50 Closing comments with Rob and Devon 1:20:30 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 Sign up for our Sky Fit Challenge! 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 200 - Juggling Your Family's Health Starts With You with Alek Lev and Jeff Meacham 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 201 with Wade Lightheart! We hope you have gained more knowledge on how to be a healthier you.

"The beauty of Keto from a lifestyle, intuitive, instinctive eating perspective is that you're much more in tune with what your body actually needs. When you eat carbohydrates, your insulin spikes and your glucose levels are all over the place not to mention your brain is triggered to eat more food even if your body doesn't necessarily need more food. Whereas with Keto, you're much more in line with your body and you have a much more stable baseline for your glucose and insulin so you know when you're hungry and you know when you're full and you're able to intuitively self-regulate how much you eat." - Robert Sikes    In this week's episode of the Open Sky Fitness Podcast, we had Natural, Pro Ketogenic Body Builder, Founder of Keto Savage, Creator of The Keto Brick, Author of Keto-Adapted Performance Manual, and the Host of the Keto Savage Podcast, Robert Sikes to talk about the Ketogenic diet, meal prepping, and how he's overcome various life obstacles. His mission is to help you apply the Keto Diet to your in lifestyle to help you achieve your health goals. He has been following the Ketogenic Diet continuously for the last 3 years both during the bodybuilding season and in the offseason. Solutions to Mindless Food Cravings We also received a question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods? We received so many different great answers from our community members and that's one of the best parts about being a part of this group; we all reach out to support one another whether we have a question, we're struggling with something, or we want to share a milestone achievement. Some of the answers to the question, What do you do if you're bored and you find yourself mindlessly craving bad foods? include: Meditation Pre-cut veggies Apple slices with almond butter Waiting later in the day to eat lunch Drinking water to fill up your stomach Apple cider vinegar Kombucha with spirulina Go for a walk, stretch, or do something physical Have something bitter rather than sweet such as dandelion tea or ginger tea Seltzer water   What Does the Ketogenic Diet Work? According to Robert, the Ketogenic Diet is a natural process in your body that converts fat, oxidation, fasting techniques via a process called Ketosis that allows your body to burns fat and produces ketones to power the brain and other bodily functions. Essentially it's just an alternative fuel source that burns glucose as our main source of energy.   Keto Savage Introduction https://www.youtube.com/watch?time_continue=1&v=L1bHS20rKw0   What Foods Are Included in Keto? Whether you're vegan, vegetarian, or cannot tolerate some foods such as dairy, there are various different foods that belong the Ketogenic Diet including: Saturated Fats Grass-fed steak or bacon for example Eggs Avocados Coconut oil Olive oil Avocado oil Salmon Canned sardines with olive oil   Common Keto Diet Mistakes "Once you understand the basic principles of Keto and you're careful about the ingredients in food, it's pretty simple to adapt it to your life." - Robert Sikes   Some common mistakes that Robert sees people make include: Sometimes they don't take necessary sodium and potassium supplements when they start the Keto diet in order to help with the Keto flu. People are focusing on counting net carbs more than total carbs and it should be the opposite. Companies are selling these "Keto bars" that just have a ton of processed carbs and people should actually avoid eating them. Those on the Keto Diet should supplement with vitamin D and creatine.   Robert's Homemade Fat Bomb, The Keto Brick Tired of not being able to carry around fat bombs because so many have to stay refrigerated until ready to be eaten, Robert came up with his own homemade fat bomb which he calls, The Keto Brick. The Keto Brick includes 1,000 calories with 90 grams of fat, 31 grams of protein, and 16 grams of carbs of which 12 are fiber and is made up of natural ingredients so that it has a chocolate mocha taste to it: cacao butter,  MCT oil powder, sea salt, and vegetable-based protein powder. Raw Organic Cacao Butter Vegetable-Based Protein Pure MCT Powder Ground Flaxseed Raw Organic Caco Nibs Ground Coffee Beans Pink Himalayan Salt   Do You Want a Keto Brick? https://www.youtube.com/watch?v=dADsrfrdy1o   About Robert Sikes Robert Orion Sikes is a lifetime natural competitive bodybuilder, nutrition and training consultant, and life enthusiast. He has experimented with some variation of all popular performance diets to find what is and isn’t effective. To influence his work, he has read hundreds of medical research papers, consumed hours of podcast audio, and tested these methods on numerous clients. He has battled with eating disorders, obsessive-compulsive disorder, and total frustration as a result of bad information about mainstream dieting methods. He has won his class in every natural bodybuilding competition he has entered. He is working towards his pro-card in 2017 while on a ketogenic diet. Robert received his bachelor's degree at the University of Arkansas for business management in 2014. His first competition was in 2012. His clientele includes professional natural bodybuilders, CEO’s, the Gold’s Gym Spokane membership pool, and recreational athletes who want to push their bodies to the limit and harness the power of ketones.      Join Our FREE 7 Day Paleo Rest 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. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      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 www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group 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 1:30 Check out last week's show: OSF 198 - Food Combining: Does It Actually Work? 2:40 About our guest this week: Robert Sikes of Keto Savage 4:00 A question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods? 11:00 What's the 411 on our 7 Day Paleo Reset? Find out how to join the next round! 13:00 Introduction to Robert Sikes   15:30 What the Ketogenic Diet is in a nutshell? 17:00 Robert's background story and why he began to be interested in bodybuilding. 22:30 What struggles he has faced including OCD and what images he used to put in his mind while lifting. 25:30 How his former thought processes about success affected his personal relationships and how that changed once he moved to Washington state and met his future fiancée, Crystal. 32:30 The most common, standard preparation for bodybuilding competitions in terms of nutrition and why he doesn't follow it. 34:20 How he discovered the Keto prep was something that was working for him. 36:30 Even though he wasn't fully following the Keto diet, should people fully follow the Keto diet for full results? 37:10 What is the macronutrient profile for the Ketogenic Diet? 38:20 How many calories does he consume in the offseason and for prepping before competitions. 41:10 Does the average person need to be so strict with the Ketogenic diet to live the kind of lifestyle that he has? 42:00 Is there a way to live a Keto lifestyle without having to consume dairy?   44:40 What are common mistakes that people make when they go on the Keto diet?   45:40 Will processed oils like canola oil or soybean oil affect your results or just blood markers? 46:30 Does he have any problems when he eats out? How he makes eating out at restaurants more Keto-friendly for himself. 47:45 His favorite homemade 'fat bomb,' The Keto Brick.   49:20 Supplements - what should be taken? 51:40 How he works with clients to help them learn how to cook food. 53:30 What nutrition habits his family has compared to what he wants to eat with Keto. 42:50 What are some examples of what people can eat while following a Ketogenic diet. 50:00 His relationship with his family and what they think about the Keto diet. 1:10:00 Closing comments with Rob and Devon 1:10:50 Reminder that you're invited to sign up for our next FREE 7 Day Paleo Reset! 1:11:40 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 Sign up for our Sky Fit Challenge! 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 198 - Food Combining: Does It Actually Work? Connect with Robert Sikes of Keto Savage via: Facebook Twitter Instagram Pinterest  YouTube Listen to The Keto Savage Podcast Check out Rob's episode on The Keto Savage Podcast Try out Robert's Keto Brick fat bomb! Read Keto-Adapted Performance Manual by Robert Sikes Learn more about John Kiefer and Carb-Back Loading You might be interested in these other OSF podcast episodes and blog posts: Paleo vs Keto Diet: What's the Difference?  OSF 076 Jimmy Moore: How to Reduce Cholesterol: The "Bad" Kind OSF 097 Dr. Loren Cordain: The Origin of the Paleo Diet OSF 098 Kristen Mancinelli: How to Get to Ketosis OSF 189 Adam Schaeuble: Creating Your Own Lifestyle Rehabilitation Statement and Plan   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 1978 with Robert Sikes: Ketogenic Lifestyle: How to Start and Maintain It! We hope you have gained more knowledge on how to be a healthier you.

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review   The Paleo Connection to Our Primal Health   "I don't see Paleo as an end point. I see it as the starting point on a launch pad. It's the beginning of something that works for a lot of people; especially for people who have digestive autoimmune conditions, people who have poorly explained conditions of any kind, or those who find it difficult to lose weight. If you reach a certain point in which you're happy with your health, you enjoy foods like dairy, you can digest it and it's a part of your life, then go enjoy it." - John Durant   On this week's episode of the Open Sky Fitness Podcast, we had author of New York Times Bestselling books, The Paleo Manifesto and Spartan Fit! (with Joe De Sana, CEO and Co - Founder of the Spartan Race), and Founder of Wild Ventures, John Durant join us. John, who calls himself a Professional Caveman, became interested in learning about our connection to our ancestors way back in high school. Throughout high school and college, he studied evolution psychology and even wrote about it in his senior thesis. Living by Our Ancestral History   "We don't really understand how well adapted we are to certain habitats until we leave them. Until we change it, screw it up, and lose something. Some of the lessons that we have learned about our habitat have come from going into very novel ones." - John Durant   After years of research, study, and experiments of both humans and animals like the gorilla, John shares the importance of living a Paleo lifestyle to the best of our ability and how our ancestral connects to our: Chronic health conditions Poor dieting decisions Hormones Personal habitat and lifestyle Plus, John goes into detail about how Wild Ventures is helping various health and wellness related start-ups get the investment they need to grow. Current companies include: Greatist Thrive Market Primal Kitchen Kettle & Fire At the beginning of the show, Devon and I also go over what the 7 Primal Movements are and why we should be incorporating them into our weekly workouts.   Building an Optimal Habitat and Life   "How do I build a life for myself where it doesn't require discipline to be healthy? It's just something that flows natural from who I am and who I interact with. You basically get to create your own world." - John Durant   To change our lifestyles, we need to have willpower, but very few people actually have that. When we want to make changes in our live, what disciplinary action can we take to change something in our habitat? It could be anything from changing the lights for better sleep or getting rid of extra junk food lying around the house. To create the life you want, make sure it includes the people that you want to be part of your habitat. Look for a community of people who want to grow and thrive as well. Join a gym or spend time with friends who also want to live healthy lives and improve their own habitats.   "We do the best that we can with the lives that we have today and the budgets that we follow." - John Durant on how we can make what changes we can to live a healthier lifestyle.   How to Hack Your Habitat: Living By Design, Not By Default (John Durant) https://www.youtube.com/watch?v=ttFSPYGFAco   Biohacking Our Internal Computers People are different and therefore one diet, exercise plan, or way of living is not a fit for everyone. We can actually biohack ourselves and do experiments to see what works and doesn't work for our individual bodies from nutrition to fitness. We all have different preferences, likes, dislikes, budgets and ways of living so it's normal that we're all doing different things to change our environment and get healthy in our own way. Going all the way back to our ancestors, our bodies are programmed the same way to send us signals in accordance to our environment. Depending on what we're eating or how much we're exercising, our bran and body use the ancestral software we've been programmed with to carry and send different messages. For example, for women who are constantly dieting or over exercising, the body believes that there's either a famine or a migration going on. When this happens, it's common that women won't have their period or they don't have enough resources to become pregnant because the the body is unable to provide enough resources for the support and growth of the baby.   The Benefits of Primal Movement When we're babies up until 2-3 years old, these primal movements come so easy to us. Then, we're stuck in desks at school or work for the rest of our lives. For optimal joint and body health, try to put these 7 primal movements into your daily workouts, if not a weekly basis when you're doing your workout program. If any of these movements do cause you to feel pain, it's either because you're doing them wrong or it's been so long since you've done them that your body just doesn't know how to do them anymore. These shouldn't cause you pain and you should be able to do them all. As you do these movements such as the lunge, you don't need to put a lot of pressure on your knees. If something is hurting, you should meet with a trainer or physical therapist so they can help you heal what's wrong with your body. The 7 Primal Movements Push Turn over or twist your spine throughout the body in a traverse movement Crawl Pull Hinge Squat Lunge   About John Durant John Durant is an author, entrepreneur, venture investor, and professional caveman. John is author of The Paleo Manifesto and co-author of Spartan Fit! with Joe De Sena, founder of Spartan Race (July 2016). He has been featured in the New York Times and The New Yorker, interviewed on The Colbert Report and NPR Morning Edition, and has been rated one of The 100 Most Influential People in Health & Fitness. John is also the founder of Wild Ventures, an angel syndicate specializing in consumer health products & technology. He advises Thrive Market, Exo, AOBiome, Greatist, Brilliant Bicycles, Hu Kitchen, and Power Supply. John studied evolutionary psychology at Harvard under Steven Pinker before moving to New York City and becoming a “professional caveman”: mimicking a hunter-gatherer diet, running barefoot through Central Park, experimenting with intermittent fasting, and doing polar bear swims in the Atlantic. Previously, he spent three and a half years at an ad tech startup after a stint in management consulting.   Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     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 around 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 www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group 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 3:50  Recap on last week's episode OSF 157- Milk: Why Do We Even Need It? 4:15  About today's guest, John Durant, on the Paleo diet, religious rituals, and more 4:45  Grow with our online health and wellness community: OSF Facebook Podcast group! 5:10  Check out the Mind Pump podcast this week with Rob as their guest! 7:40 Contact Rob and Devon for One -on- One coaching 8:45  The 7 Primal Movements explained by Rob and Devon 22:00  The benefits of the 7 Primal Movements in your regular workout 25:00  Introduction to today's guest: John Durant 26:50  Why John decided to learn more about the Paleo lifestyle for academic reasons 30:00  Why chronic health conditions even exist with other species such as animals in zoos. 35:20  Why we're reducing our diets down to the constituent basics like a protein bar. What health effects gorillas in zoos experienced based on their diets. 39:00  Why we're being so misinformed by the mass media about health, fitness, and nutrition. 42:30  Hormones and weight gain 45:00  Changing our lifestyles to live healthier lives and the mistakes we've made along the way. 49:35  How we can create an optimal, healthy habitat for ourselves 51:40  How to avoid health mistakes like going for fast food over cooking dinner 54:00  The rise and fall of the Paleothic Age - Our ancestors' health 58:45  What was the spectrum for good teeth health for our ancestors'? What changed for us? 1:04:20  How we can answer any health question through The Paleo Manifesto? What can we learn from our ancestors? 1:08:00  How we can understand our bodies like a computer 1:11:50  Why we should avoid dogmatic approaches to health 1:15:40  About John's latest project with Wild Ventures and the companies he supports. 1:22:00 The benefits of bone broth 1:26:00  How big food chains are taking the nourishment out of the foods they sell like soup and broth companies. 1:28:40  How voting with your wallet and buying from healthy food companies and startups is making a huge difference. 1:34:25  Closing comments with Rob and Devon 1:36:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode -  OSF 157- Milk: Why Do We Even Need It? Visit John Durant's Hunter Gatherer Official Website Learn more about Wild Ventures: Thrive Market Kettle and Fire Primal Kitchen Connect with John via: Twitter Facebook Stay tuned for Rob's upcoming interview on the Mind Pump Podcast Buy your own Primal Kitchen Mayo Join the Spartan Race Find out more about the Spartan Race with Hunter McIntyre on OSF 099 - Evolution of a Spartan Athlete Listen to Josh Trent on OSF 077 - How to Stop Negative Thoughts Learn more about Michael Pollan Find out more about Dr. Daniel E.  Lieberman   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 158 with John Durant: Biohack Your Health with Paleo! We hope you have gained more knowledge on how to be a healthier you.

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review    Today's episode of the Open Sky Fitness Podcast is all about dairy, specifically on milk. Devon and I will be going to great detail about the following topics: The history of dairy and milk Why are humans consuming it The pros and cons of milk Which foods have more nutrients than milk Specific studies done about milk Raw Milk vs. Pasteurized Milk Our recommendations We have a ton of great information here and hope you find it very beneficial. As always, you can contact either Devon and I to talk more about dairy and nutrition or jump on over to our Open Sky Fitness Facebook Group and talk about it there with us and other listeners.   The History of Dairy   "65% of the world is lactose-intolerant so why are we even drinking it? Why those people intolerant when other people can consume it?" -Rob Dionne   We began to consume dairy around 10,000 BC when agriculture became part of civilization. Drinking milk began in northern Europe in the Scandanavia region where Denmark, Norway, Sweden, and Finland are located.  Because there was a lack of sun and due to the climate, they experienced longer winters and could drink it more often during the year. Therefore, these ancestors were able to consume and properly digest milk which gave them the advantage to be healthier and pass on their good genes for future generations. Because our Scandinavian ancestors were not receiving enough Vitamin D, Calcium, and Vitamin K from the lack of sun, milk was able to provide them with these nutrients. Romania and Hungary were some of the first European countries to begin consuming dairy. Over time, the consumption of dairy became more popular in western Europe from Italy to England. Around 6,000 years ago, they began to eat fermented milk in the form of cheese, butter, and yogurt.     Why Are Some People Lactose Intolerant? If a person is lactase persistant, then they're able to produce the enzyme, lactase, which allows them to consume and digest the carbohydrate, lactose, and be lactose tolerant.  If you're lactose intolerant, then your body is unable to properly break down and digest dairy. People who are descended from Asia, Africa, Mexico, or who have a Native American background have a 75-90% of being lactose intolerant.  The origins of lactase persistent or the ability to digest dairy happened in Central Europe. Again, the most lactose tolerant populations are in the Scandinavia region - Sweden, Finland, Norway, and Denmark who probably had ancestors that emigrated from Central Europe.   Is Milk THAT Nutritious? The US Department of Agriculture recommends drinking 3 cups of milk per day to have healthy bones and avoid osteoporosis. However, a Harvard study showed that large amounts of calcium including the FDA's suggestion of 3 cups of milk or more a day can actually lead to higher chances of having ovarian or prostate cancer. In another study, dairy did not benefit post-menopause women with osteoporosis. However, fermented dairy like Kefir and aged cheese can be beneficial. But don't let those studies keep you back from consuming milk and other dairy products. Milk is nutritious and does have great benefits. It's just not as nutritious as we once thought it was.     Pros of Milk and Dairy Some benefits of milk include the fat that it's super easy to find everywhere, has good nutrients, it's delicious, it's inexpensive and it's a great source of dietary fat and protein. In fact, if you do want to gain weight such as for building muscle, it's really great to drink it as long as your body can actually digest it. And even though it might not help improve osteoporosis, it's still good for the bones and has lots of calcium.    Cons of Milk and Dairy Even if milk and dairy products do have a lot of good benefits, there are some negative factor as well such as: Lactose intolerant Allergies Growth hormone levels Estrogen hormone levels Acne Asthma Bone loss Ovarian and prostate cancer   Foods That Have More Nutrition Than Milk Even though milk has a ton of great nutrients like calcium, protein, potassium, and Vitamins B12 and D, you can get the same and even more from whole foods. Calcium - One cup of each matches a cup of milk which contains 300 mg of calcium: Collard greens Beets Kale You can get more protein from: Meats Fish Nuts Soy Seeds While there may be 300 mg of potassium in 1 cup of milk, there's just as much or more in: Bananas Apples 1 cup of coconut water has 600 mg 1 avocado has 900 mg In 1 cup of cottage cheese, you may have 16% of your Vitamin B12, but there's 300% of it in just 1 ounce of beef liver.  Also, salmon has 400 IUs of Vitamin D and 3 ounces of sardines has 100% amount of Vitamin B.      Lactose Intolerant vs Dairy Allergy If you have a dairy allergy, your body wants to attack the casing or the protein in the product. If you're lactose intolerant, your body is unable to digest the lactose in the milk   You have a dairy allergy if you notice the following symptoms: Swollen lip, tongue, throat, or face Skin reactions like a rash, itching, or hives Congestion Wheezing Coughing   Not much you can do for casing allergies, but you cannot have milk at all whatsoever. Some people may say it's okay to have ghee, but even that has some casing in it. Signs that you have a whey protein allergy include some redness around the eyes or nose, watery eyes, and a rash. If you're lactose intolerant, you'd experience the following signs within 30 minutes to 2 hours of eating: Gas Bloating Diarrhea Stomach cramps When our stomachs rumble, it usually means we're hungry. On the other hand, after we've eaten, our stomachs making sounds means that it's having problems digesting the food and there's an excess amount of gas in the stomach. On solution is the eat protein isolated whey which can help your stomach.   The 3 Types of Lactose Intolerance Type 1 - The ability to tolerate and digest lactose decreases with age. In your 20s you could, but now in your 40s, you can't tolerate it because you cannot produce the lactase that is necessary to break it down. Type 2 - You have a lactase deficiency in your small intestine Type 3 - Congenital deficiency when a baby is born with little or no lactase.   Raw vs Pasteurized Milk We've been drinking pasteurized milk for decades, but what about raw milk? What pros and cons are there to consuming raw instead of pasteurized milk? If you choose to drink raw milk, it has to come from a source that's close to you because it only lasts 3-7 days before it goes bad. However, you can freeze it for up to a year. Just make sure you shake up really good first before putting it into the freezer. Compared to pasteurized milk, there's a higher chance (up to 25%) of getting e. coli bacteria into your system. Make sure you choose a farm that is well cleaned and sanitized in order to avoid e. coli. Some communities only drink raw milk and they have the best teeth and jaw structure because of the nutritional value. In studies, raw milk has the following benefits: Help children with asthma Extra enzymes to digest it More probiotics Helps improve skin conditions: Psoriasis Eczema Acne More Omega 3 fats Fewer Omega 5 fats While raw milk can help improve asthma and acne, pasteurized milk actually makes it worse.        Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     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 around 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 www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group 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 1:45  Recap on last week's episode OSF 156- Dr. David Perlmutter: The Inflammation Connection - Brain & Gut Health 1:55  Today's episode: Dairy and specifically, milk 2:40  Shout out to our online OSF Facebook Podcast group! 3:00 Contact Rob and Devon for One -on- One coaching 4:00  Why is milk a popular topic right now? 4:45  Why are some people able to consume dairy and not others? 11:00  When and how we started to consume milk 16:20  Milk nutrition vs Whole Food nutrition 23:00 Pros of milk and dairy 25:30  Cons of milk and dairy 26:30  The differences between a milk allergy and being lactose intolerant 30:00  The 3 Types of Lactose Intolerance 31:00  Signs of being lactose intolerant 35:00  Symptoms of being allergic to the casing in milk 37:45  Signs you have a whey protein allergy 38:00 Hormones and dairy 47:00  Is dairy necessary for Osteoporosis? 52:20  Why more milk can increase a women's chances of having ovarian cancer or men of having prostate cancer. 55:00  Raw vs Pasteurized MILK 1:01:10 Closing comments with Rob and Devon 1:06:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 156 Dr. David Perlmutter: The Inflammation Connection - Brain & Gut Health Learn more about lactose intolerance in your family with OSF 158 - Family Trends: Generational Nutrition Check out OSF 105 with Jay Campbell: Should You Consider Testosterone Therapy? Get your own copy of The Definitive Testosterone Replacement Therapy MANual by Jay Campbell Listen to OSF 69 - Sally Fallon Morell: Saturated Fat is Ideal, Raw Milk Heals Read more health studies from the Weston A. Price Foundation Learn more about nutrition with The Paleo Solution Podcast with Robb Wolf Buy your own Pure Indian Foods Cultured Ghee   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 157 - Milk: Why Do We Even Need It? We hope you have gained more knowledge on how to be a healthier you.

 Rob Strano Interview 121 Breaking Par  with Bernard Sheridan   Rob Strano is a Golf Channel Academy Lead Instructor and is based out of Destin, Florida. He combines his unique experiences as a player on professional golf tours and teacher into a training program for golfers at all levels of ability. Early in his professional career he was an instructor/Lead Instructor with the golf schools at Pine Needles Resort in Pinehurst, North Carolina. Rob’s training program is an accumulation of experience as a teacher, student and player competing against the best players in the world.   Rob is a native of St. Louis, MO where he grew up at the same country club as 1968 Masters Champion Bob Goalby and touring professionals Jay and Jerry Haas and Frank Connor. At the age of six he began playing and was aided by a putting green his father installed in the backyard of their home. Previous to coming to Kelly Plantation he played professional golf for 15 years. Rob played tournaments on the three major US Tours (PGA, Nationwide, NGA/Hooters). As a player, he won 5 times with his last at the 1999 Energizer Invitational. Rob also earned his reputation as one of the "nicest players on tour" by donating a significant amount of his time to share his expertise at numerous charity events and outings. In 2003 Rob developed a national deaf youth instruction program and he currently travels the country teaching deaf children how to play golf in sign language at PGA/LPGA Tour events. He is the only professional in the world actively teaching out to the deaf kids in the United States. Along with the individual instruction that is available he also does corporate and charity clinics and outings during the year that are tailored to the needs of the client and the group. Rob coaches players of all levels including several Touring Professionals from the PGA Tour and mini-tours as well as the top boys and girls high school players in the panhandle of Florida. Rob was named an honorable mention Top 50 Youth Golf Instructor by US Kids Golf in 2010, 2011, and 2012 and his nationally recognized junior golf program produces numerous tournament winners throughout the year.  Rob is widely considered one of the top putting instructors in the country. His new putting training aid, Fuzion Dyn-A-line, has been an incredible success at helping players execute a better stroke and make more putts (www.FuzionPutting.com). Rob is part of the prestigious advisory board for FlightScope and a featured instruction writer for GolfWRX online.    The Strano Academy motto of "Leave Your Mark" is a saying that Rob's players hear at the end of every lesson and pertains to the amount of work necessary to be a top level player as well as a top level person. Rob has the goal of making golf easier to understand and play. To teach you as an individual; and give you a golf swing that fits your body build and helps you make as athletic a golf swing as possible. A lesson objective is to have an enjoyable experience and see improvement.    Contact Rob - http://www.stranogolf.com/Home.aspx

Spreaker Live Show #18 from Podcast Movement 2015 for Aug 2nd, 2015:Guest: Rob Cesternino, Host of Award Winning "Rob Has A Podcast" - https://twitter.com/robcesterninoHost: Rob Greenlee, Head of Content, Spreaker @robgreenlee - rob(at)spreaker(dot)comRob's got a bad edit on this show! Description: You can feel the tension in this interview as Rob and Rob don’t really get along. Rob G. tries to recover and save the show but Rob C. goes into a rant about the egg people in his computer. Rob C.’s ‘Rob has a podcast’ does get mentioned but only briefly as reminisces about all of his podcast awards (which are not the people’s choice). For the 5 serious minutes of this interview both Rob’s agree that monetizing a podcast is more appropriate after you have produced enough good content for your audience to feel like they are supporting you when introduced to ads. Rated F for Funny. Use promo code PM15 for your free first month hosting on Spreaker. Key Topics Covered:[3:07] Rob does 3 or 4 podcasts a day[3:31] Strategic Based Reality TV Shows are someone gets voted out shows[4:37] I love the subject I podcast about, I have always loved it[5:50] Meet me in the middle [6:35] A successful contestant needs to be familiar with the concept and a fan of the show[7:38] Talking about the differences of past shows to the current shows[8:28] The producers can make the story different with editing[10:32] My wife prepares me for the outside world by insulting me at home[12:29] Even though Greenlee thinks he’s Cesternino’s inspiration, it’s probably not the case[13:35] Playing dominoes with my podcast awards - but not the people’s choice award[16:06] Mindless banter, but it’s funny mindless banter[18:29] President Obama has a podcast on Saturday mornings[19:18] Big Brother and a Survivor audiobook are keeping Rob busy [22:57] Who cares about branding and naming when your podcast has great content[24:15] Podcasting isn’t easy you must cultivate a relationship with people[25:07] Live podcasting is important to connecting with listeners [28:01] My career changed when I attended my first New Media Expo[28:27] Monetizing my podcast took me a while I wanted to know my audience first[30:31] “It’s freakin free you egg people”[32:35] Contact Rob [33:21] Periscope comments Mentions:Spreaker Live Show - http://SpreakerLiveShow.comSpreaker Blog - http://Blog.Spreaker.comPeriscope - http://Periscope.comAdore - http://adore.fmRob Has a Website - http://RobHasAWebsite.comPost Show Recaps - http://PostShowRecaps.com

Spreaker Live Show #18 from Podcast Movement 2015 for Aug 2nd, 2015:Guest: Rob Cesternino, Host of Award Winning "Rob Has A Podcast" - https://twitter.com/robcesterninoHost: Rob Greenlee, Head of Content, Spreaker @robgreenlee - rob(at)spreaker(dot)comRob's got a bad edit on this show! Description: You can feel the tension in this interview as Rob and Rob don’t really get along. Rob G. tries to recover and save the show but Rob C. goes into a rant about the egg people in his computer. Rob C.’s ‘Rob has a podcast’ does get mentioned but only briefly as reminisces about all of his podcast awards (which are not the people’s choice). For the 5 serious minutes of this interview both Rob’s agree that monetizing a podcast is more appropriate after you have produced enough good content for your audience to feel like they are supporting you when introduced to ads. Rated F for Funny. Use promo code PM15 for your free first month hosting on Spreaker. Key Topics Covered:[3:07] Rob does 3 or 4 podcasts a day[3:31] Strategic Based Reality TV Shows are someone gets voted out shows[4:37] I love the subject I podcast about, I have always loved it[5:50] Meet me in the middle [6:35] A successful contestant needs to be familiar with the concept and a fan of the show[7:38] Talking about the differences of past shows to the current shows[8:28] The producers can make the story different with editing[10:32] My wife prepares me for the outside world by insulting me at home[12:29] Even though Greenlee thinks he’s Cesternino’s inspiration, it’s probably not the case[13:35] Playing dominoes with my podcast awards - but not the people’s choice award[16:06] Mindless banter, but it’s funny mindless banter[18:29] President Obama has a podcast on Saturday mornings[19:18] Big Brother and a Survivor audiobook are keeping Rob busy [22:57] Who cares about branding and naming when your podcast has great content[24:15] Podcasting isn’t easy you must cultivate a relationship with people[25:07] Live podcasting is important to connecting with listeners [28:01] My career changed when I attended my first New Media Expo[28:27] Monetizing my podcast took me a while I wanted to know my audience first[30:31] “It’s freakin free you egg people”[32:35] Contact Rob [33:21] Periscope comments Mentions:Spreaker Live Show - http://SpreakerLiveShow.comSpreaker Blog - http://Blog.Spreaker.comPeriscope - http://Periscope.comAdore - http://adore.fmRob Has a Website - http://RobHasAWebsite.comPost Show Recaps - http://PostShowRecaps.com