Podcasts about open sky fitness

In today's episode we're covering how tapping can be the key for trauma healing, ending emotional eating, and overcoming food addiction. Then, we are covering our favorite wellness tips to prepare  for the new year, plus how to workout for weight-loss! This is Part 4 of our Healthy AF Series to help inspire you to have a total wellness and weight-loss transformation. And don't worry, you don't have to do it alone! In fact, if you are ready to get healthy AF in 2023 with me and other Food Heals Nation listeners, stay tuned to the end of this episode and I will tell you exactly how we can have a total wellness transformation together in 2023. But first, we've got interviews with: Brittany Watkins, America's leading expert in EFT tapping for weight loss who will help us end emotional eating permanently and lose the weight for good The Jing Slingers, Jay and Joy, plus Sophie Uliano, who has candid conversations with us about setting intentions for weight-loss in the new year Rob and Devon, from Open Sky Fitness with their fat-burning exercises, tips and tricks Ella Magers, The Sexy Fit Vegan, helps us bust body fat with the right balance of nutrition and exercise To have a total transformation together and get healthy in 2023, go to: FoodHealsNation.com/Transformation Thank You to Our Sponsors! Organifi Organifi, is a line of organic superfood blends that offers plant based nutrition made with high quality ingredients. Organifi takes pride in offering the best tasting superfood products on the market at a price that works out to less than $3 a day. You can experience Organifi's high quality superfoods without breaking the bank. Go to www.organifi.com/foodheals and use code foodheals for 20% off your order. Thrive Causemetics Thrive Causemetics was born out of a friendship. Makeup artist and product developer, Karissa Bodnar, lost her dear friend Kristy to cancer at just 24 years old. Kristy's compassionate and vivacious spirit inspired Karissa to establish Thrive Causemetics, a beauty brand and philosophy that goes beyond skin deep by empowering women. No parabens, sulfates, or phthalates. Certified 100% vegan and cruelty-free. Right now, you can get 15% off your first order when you visit ThriveCausemetics.com/FOODHEALS   Athletic Greens Ready for your one year-supply of FREE Vitamin D? I've partnered up with my friends over at Athletic Greens to make that happen! (You're welcome!) Athletic Greens has 75 whole food sourced ingredients, vitamins and minerals, digestive enzymes, prebiotics, probiotics, and antioxidants packed in one simple serving that tastes almost like a tropical vacation. Head over to athleticgreens.com/foodheals to claim your two free gifts – one year supply of Vitamin D + five free Athletic Greens travel packs with your subscription.

On this episode of the Road to Health Tamar's shares the lessons she learned from being on the road during tradeshow season. This turned out to be a bigger challenge than anticipated but there are certainly some great lessons and things to do differently next time around. If you yourself attend tradeshow's regularly and have some advice you would like to share send me an email! Make sure you check out the community on Facebook as well as follow along on Instagram. If you want some extra support on your own journey check out both of my coaches sites! Adam Schaeuble - The Million Pound Mission Rob Dionne - The Office Coffee Diet & Open Sky Fitness

Rob Dionne is a podcaster and fitness expert, based out of Los Angeles. He is the host of the Open Sky Fitness Podcast, and he specializes in helping busy people carve out time, both physically and mentally, to create a better quality of life for themselves and their family. Rob firmly believes that ‘lifestyle is the journey'. You might have heard Rob on the MindPump Podcast, The Growth Now Movement Podcast, The Side Hustle Show and many others, discussing his views on why the traditional approach to weight loss is a waste of time. Listen & Subscribe on: iTunes / Stitcher / Podbean / Overcast / Spotify Contact Info Website: www.OpenSkyFitness.com Offer: SkyfitChallenge.com (8 Week Challenge About Body Weight Including Nutrition Advice, a Cookbook, Workouts) $97.00GET 50% OFF this price – Listen to end of the episode for Coupon Code Podcast: Open Sky Fitness Podcast Most Influential Person My wife Effect on Emotions It makes me present. It makes me observe the emotions I'm having and then actually dissecting why I'm having them rather than just letting those emotions control me. Thoughts on Breathing One of the first steps that you learn when you're learning how to meditate is actually to focus on your breath. The breath is your connection to the moment. If you really, truly want to zone out of everything that's around you, close your eyes and just listen to your breathing. That's one of the most impactful things you can do. Suggested Resources Book: Instead of a book, I suggest you take a mindfulness or meditation class or go on a Spirit Walk. App: Headspace and Insight Timer Bullying Story I was student council president in 9th grade. 7th grade to 9th grade I was very popular, my school career was budding. At the end of 8th grade, somebody came up to me and said, ‘you're super popular, you should try to be student council president. I won and became student council president in 9th grade. In 10th grade, I went to high school and I was immediately a small fish in a big pond. I was an outgoing kid, and I was used to dealing with my older sisters. I was being slightly bullied and I didn't know how to deal with it. Basically, I would push back. I was really small compared to a lot of these kids. I experienced bullying quite a bit in high school and I think that it did eat away at me. I think that mindfulness at a young age when you're being bullied doesn't come from your inner conversation, it comes from the conversation that your parents teach you how to have. As a kid, your inner child conversation is developed by conversations your parents teach you how to have. Free Gift Do you want to become more calm, relaxed, peaceful, and content? If so, you can learn how by downloading this free ‘Waves of Content' Meditation by Bruce Langford. Unlock the secrets of calm by downloading the meditation here at MindfulnessMode.com/wavesofcontent

Podcast Episode 115: Rob Dionne “Open Sky Fitness” If you are in the mood for some intense motivation to improving just about every aspect of your life--then you will LOVE this interview with the energetic and inspiring Rob Dionne of Open Sky Fitness.  Rob & his wife Devon have taken online coaching and training to the next level and help busy people take control of their lives while ditching diets and perfectionism to the curb. Follow Rob & Open Sky Fitness on social media at Facebook, Twitter, Pinterest and Instagram.   Fit Bottomed Girls www.fitbottomedgirls.com Fit Bottomed Mamas www.fitbottomedmamas.com Fit Bottomed Zen www.fitbottomedzen.com Fit Bottomed Eats: www.fitbottomedeats.com Twitter: @FitBottomedGirl @FitBottomedZen @FitBottomedMama @FitBottomedEats Email us at podcast@fitbottomedgirls.com Read more at: http://fitbottomedgirls.com/category/resources/podcast-episodes/ Subscribe: http://fitbottomedgirls.com/podcast/ Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!  

In the past few months I’ve been traveling like a maniac! From Austin, TX to Vale, CO over to Scottsdale, AZ and I’ll be off to Los Angeles in just a few short weeks. And as I am sure you know, traveling is STRESSFUL. It’s awesome and exciting and I love it, but it can also single handedly kill your health groove and momentum, if you let it. Believe me, I see it all the time in people I work with, and I’ve also experienced it myself. Fortunately, it doesn’t have to be this way! With a little strategy, you can travel your heart out and keep your health in check. All you have to do is listen to this week’s podcast with former actor, fitness trainer and founder of Open Sky Fitness, Rob Dionne. And don’t forget to share this awesome info with all the wanderlusts in your life.

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

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

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

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

Are you truly creating the environment that will allow you to become the best version of yourself? A lot of us feel so overwhelmed thinking we have to do so much to live a healthier lifestyle when really it's not that difficult.  Find out how to get more out of life by doing less in this #TBT episode repeat from my interview with Adam Schaeuble that we released the Tuesday before Thanksgiving. We know the holidays are super busy for everyone so we wanted to make sure you had the chance to have this episode in your download feed and listen to it because Adam and I both thought that interview was so awesome. Click here to see the original show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Facebook Group Check out the 7 Day Paleo Reset   People want to lose weight but they also want happiness and joy in their lives. That just doesn't come from the gym and eating healthy. Eating better and exercising can add to it but there's a whole entire lifestyle that you need to really facilitate and nurture. - Rob Dionne   Hey guys! I recently had an awesome interview as a guest on Adam Schaeuble's new podcast, Casting The Pod. Adam's name might sound familiar to you and he was actually a past Open Sky Fitness Guest in episode 189 - Creating Your Own Lifestyle Rehabilitation Statement And Plan     Adam also hosts The Million Pound Mission Podcast. His new podcast, Casting The Pod shares the stories of podcasters and their experiences building, promoting, and growing a podcast show. It is also a 100% real and authentic representation of his own podcasting journey. All of his growth strategies (good and bad) will be revealed and all of the download and monetization numbers will be shared. His goal is to deliver a weekly dose of POD-tastic info that will help podcasters get their message out there! I had such an awesome time sharing my podcasting story with Adam that I wanted to share it on Open Sky Fitness with all of you as well. Not only did we talk about the origin, current status, and future of Open Sky Fitness but we also dove into what's going on in my personal life as a new father. Hence, this episode will also be about making lifestyle changes and how we can make that happen.   As you tune in, we'll talk about: Rob's advice for preparing for an interview and how to make the show light and entertaining. How to rebound from a tough interview and make any podcast episode awesome. Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc. Why you're not just interviewing people but you're also building relationships with people. How Rob's life has changed since the birth of his daughter, Charlie Skye. The benefits of meeting with a therapist and what he learned from his sessions. The moment Rob realized he had to take a step back in order to give himself and his family more attention and care. How Rob strives to practice what he preaches and really wants to work with people from a genuine place. How to build an environment in which you can thrive.     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: BJ Gaddour: Has The Fitness Industry Let Us Down? - Ep. 227 1:40 About today's special podcast episode with Adam Schaeuble on his show, Casting The Pod 3:00 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook 3:45 How we're restructuring our own lives to be more impactful and mindful with Open Sky Fitness. 5:40 Work with Devon and I through one-on-one coaching. 6:20 It's okay if change is scary; it's totally normal for everyone. 9:00 Introduction to our podcast share with Adam Schaeuble this week on Casting The Pod 15:00 The moment leading up to him starting a podcast and why he chose it over YouTube. 16:00 What the start of Open Sky Fitness was like in the beginning. 19:00 Rob's advice for preparing for an interview and how to make the show light and entertaining. 20:00 How he structures the episodes and switching between creating his own content and interviewing people. 23:30 Rob's process for researching and preparing to interview a guest. 32:30 Why it's totally okay to ask for them to send you a book to help you with your research for the interview. 34:30 How to rebound from a tough interview and make any podcast episode awesome. 38:00 How to go with the flow during an interview and how to know it's time to ask your next question. 43:00 What makes a great story in an interviewee and why solely information just isn't enough. 45:50 Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc. 47:00 Some of Rob's best stories as a podcaster. 58:00 How Rob's life has changed since the birth of his daughter, Charlie Skye. 1:00:00 The benefits of meeting with a therapist and what he learned from his sessions. 1:03:00 The moment Rob realized he had to take a step back in order to give himself and his family more attention and care. 1:06:00 How Rob strives to practice what he preaches and really wants to work with people from a genuine place. 1:08:30 How to build an environment in which you can thrive. 1:13:00 Rob's dream day plan for the future. 1:29:00 Rob's advice and a story to go with it: Just get started. 1:38:00 Does the length of the interview matter? 1:41:00 Why you're not just interviewing people but you're also building relationships with people. 1:48:00 Unwritten rules of social media and sharing online. 1:52:40 Final comments with Rob and Devon 1:12:00 Check out our Open Sky Fitness Podcast Group on Facebook 1:12:10 Contact Devon and I if you're interested in one-on-one coaching with us. 1:57:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: BJ Gaddour: Has The Fitness Industry Let Us Down? - Ep. 227 Connect with Adam Schaeuble via: Facebook Instagram Check out Adam's new podcast: Casting The Pod Listen to the Million Pound Mission Podcast Find out more about the Launch, Fix, Grow community. Tune into Adam's episode on OSF 189 - Adam Schaeuble: Creating Your Own Lifestyle Rehabilitation Statement And Plan Join Adam's Premiere Podcast Bootcamp at LaunchFixGrow.com Learn more about the New Media Summit Book your guests with Schedule Once Check out The Renegade Experience  Find out more about Jill Miller of The Roll Model Learn more about the Fit Bottomed Girls Podcast You might be interested in these other Open Sky Fitness Podcast episodes: OSF 013 - Nina Teicholz: The Big Fat Surprise OSF 033 - Chris Brogan On Treating Your Body Like A Fortune 500 Company OSF 089 - Josh Davis: How To Be Super Effective OSF 097 Dr. Loren Cordain: The Origen Of The Paleo Diet OSF 137 Autumn Calabrese: Moving Forward And Staying Strong OSF 171 Dan John: Getting Strong Is Simple...Not Easy   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble! We hope you have gained more knowledge on how to be a healthier you.

Your body will never go where your mind hasn't been. If your mind has been racked with all these negative thoughts that you're not athletic, coordinated, or this isn't for you, then you're going to go that way. If you approach fitness with slow, baby steps and be open-minded, then your results won't only mean that your body has changed but your mind has shifted too. - Maarten Van Nus   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   This week on Open Sky Fitness, we had the Founder of BoomerBody, Creator of the Muscle Unit Stimulation Technique - M.U.S.T.,  and Author of Help: I'm Being Held Prisoner by My Couch, Maarten Van Nus, share with us how he is helping people and especially baby boomers live a life with less pain, feel younger, and navigate the misunderstood world of nutrition and exercise. Maarten aslo shares his expertise as a regular on Radio Pulse FM and has been featured in Men's Essential magazine. As you tune in, you'll learn all about: How we can leave the mindset trap that we can never succeed at getting healthy How he helps people who are in their 40s, 50s, 60s, and beyond as a personal coach and mentor. How he was able to relate to and help a client both physically and mentally lose weight from a starting point of over 400 pounds. What it is that makes BoomerBody so helpful for people who are new to fitness and are Boomer Babies. What his fitness philosophy, Muscle Unit Stimulation Technique - M.U.S.T. is all about and where you can learn more about it.   "Your body was always meant to move and be healthy. It was never made to sit around and eat garbage foods." - Maarten Van Nus   Help: I'm Being Held Prisoner By My Couch Click here to get your copy of Help: I'm Being Held Prisoner By My Couch FINALLY! A health and fitness book that isn't full of exercises and eating plans AND is for BOOMERS! As part of the Baby Boomer generation, we all know that proper exercise and nutrition are good for us, right? So why don't we all do it? We all have our reasons…what are yours? •I’m too busy... •I'm too old to start now... •I don't have the energy... •I'm injured... •I don't care... •It doesn't matter how much I exercise, I'll still be unfit... •I've never been an athlete... •I'm intimidated by gyms and the people there... In Help: I’m Being Held Prisoner By My Couch! fitness expert Maarten Van Nus examines the mind-body connections that keep Boomers from exercising and then he helps you recognize and examine your own connections, as well. He explains how to retrain your mind and body to overcome social expectations, injury, inertia, poor self-image, childhood, and other thought patterns to become free of the chains that currently bind you from living a healthy life. This book is NOT full of exercise routines and stringent diets. It focuses on understanding the reasons we don't want to exercise -- which are determined in our mind, either consciously or unconsciously -- and then helps us discover ways to change our minds to change our activity and eating patterns. Baby Boomers are the first generation in history that has the longevity, time, and money to live for years after their retirement or to keep working well past the traditional 65 years. Boomers want to remain active and fit enough to enjoy all the things the world has to offer. This book encompasses the mindset that Maarten has been using in his clients’ training programs as well as his own. His philosophies and techniques are supported by scientific research and include some of the newest and most successful ideas about living a healthy, long life without spending all your time thinking about your fitness.   Introduction to Boomer Body https://www.youtube.com/watch?v=x-XsNunOu8I   About Maarten Van Nus Maarten Van Nus, the founder and leader of BoomerBody.ca, has been training and studying the human body since 1975. He’s seen fitness trends come and go and he’s guided hundreds of people to train their bodies and minds past their self-made limitations to achieve their own personal fitness and health goals. Maarten lives what he teaches and, thus, understands what we, as clients, must overcome to create the bodies and health we desire. What Maarten has developed and proven over time is a unique technique of training that incorporates the power of our mind over our body.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:30 Check out last week's show: OSF 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble 3:00  Can our fear of success keep us from pushing forward? 6:00 What about with our health? Why you should never be afraid of starting today out of fear of success. 12:00 Important OSF Podcast updates to bring you the best quality content that we can. 13:00 Introduction to Maarten Van Nus 14:00 How he got into weight lifting and muscle building. 16:20 His progression from just a guy interested in fitness and helping himself to become a trainer and helping other people. 18:00 How he helps people who are in their 40s, 50s, 60s, and beyond as a personal coach and mentor. 19:30 How he was able to relate to and help a client both physically and mentally lose weight from a starting point of over 400 pounds. 22:00 How we can leave the mindset trap that we can never succeed at getting healthy. 23:30 Workout products that just aren't designed for people new to fitness and the downside of diet products making us feel like we've failed. 25:00 Why all of our bodies are meant to work out and be healthy. 32:00 What is that makes BoomerBody so helpful for people who are new to fitness and are Boomer Babies. 33:50 Why you don't need a lot of weight or going all out to see results. 40:00 What his fitness philosophy, Muscle Unit Stimulation Technique - M.U.S.T. is all about and where you can learn more about it. 41:30 What you should be doing for sustainability instead of focusing on these horrible, crash diets. 44:20 What foods and portions he suggests for a sustainable diet. 48:00 The current health epidemic of teenagers and children plus where it could go in the future. 51:50 The importance of young parents and new parents to help their family and children shift and make better habits. 55:00 Why nothing can get in the way of you being healthy. 1:01:00 Final comments with Rob and Devon 1:02:00 Check out our Open Sky Fitness Podcast Group on Facebook 1:02:30 Contact Devon and I if you're interested in one-on-one coaching with us. 1:02:35 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble Connect with Maarten Van Nus via: Facebook Twitter YouTube Get your copy of Help: I'm Being Held Prisoner By My Couch by Maarten Van Nus Read The Four-Minute Mile by Roger Bannister Learn more about The Art of the Push-Up Check out OSF 227 with BJ Gaddour - Has The Fitness Industry Let Us Down?     JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 229 - How to Maximize Your Time At The Gym with Maarten Van Nus! We hope you have gained more knowledge on how to be a healthier you.

I'm so excited to share this episode with you because I can honestly say that this is one of the best conversations I've ever had. . Rob Dionne is someone that I have a ton of respect for as a fellow podcaster and a great friend. He's the co-host of the highly successful Open Sky Fitness podcast along with his amazing wife Devon. . I came into this interview thinking that we were going to have a great conversation about podcasting with a lot of laughs along the way. This was 100% true.....but I what I wasn't expecting was to catch Rob at a moment in his life where he is re-thinking EVERYTHING and making some huge changes. . We dove DEEP into his mindset and the life events that are causing him to make these shifts. . Whether you are a podcaster or not......you are going to LOVE this episode. . Be sure to check out The Open Sky Fitness podcast and everything else Rob has to offer at http://openskyfitness.com/   Ready to get your message out there?   Try out our Premiere Podcast Bootcamp for FREE for 30 days www.LaunchFix.Grow.com  

People want to lose weight but they also want happiness and joy in their lives. That just doesn't come from the gym and eating healthy. Eating better and exercising can add to it but there's a whole entire lifestyle that you need to really facilitate and nurture. - Rob Dionne   Hey guys! I recently had an awesome interview as a guest on Adam Schaeuble's new podcast, Casting The Pod. Adam's name might sound familiar to you and he was actually a past Open Sky Fitness Guest in episode 189 - Creating Your Own Lifestyle Rehabilitation Statement And Plan   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   Adam also hosts The Million Pound Mission Podcast. His new podcast, Casting The Pod shares the stories of podcasters and their experiences building, promoting, and growing a podcast show. It is also a 100% real and authentic representation of his own podcasting journey. All of his growth strategies (good and bad) will be revealed and all of the download and monetization numbers will be shared. His goal is to deliver a weekly dose of POD-tastic info that will help podcasters get their message out there! I had such an awesome time sharing my podcasting story with Adam that I wanted to share it on Open Sky Fitness with all of you as well. Not only did we talk about the origin, current status, and future of Open Sky Fitness but we also dove into what's going on in my personal life as a new father. Hence, this episode will also be about making lifestyle changes and how we can make that happen.   As you tune in, we'll talk about: Rob's advice for preparing for an interview and how to make the show light and entertaining. How to rebound from a tough interview and make any podcast episode awesome. Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc. Why you're not just interviewing people but you're also building relationships with people. How Rob's life has changed since the birth of his daughter, Charlie Skye. The benefits of meeting with a therapist and what he learned from his sessions. The moment Rob realized he had to take a step back in order to give himself and his family more attention and care. How Rob strives to practice what he preaches and really wants to work with people from a genuine place. How to build an environment in which you can thrive.     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: BJ Gaddour: Has The Fitness Industry Let Us Down? - Ep. 227 1:40 About today's special podcast episode with Adam Schaeuble on his show, Casting The Pod 3:00 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook 3:45 How we're restructuring our own lives to be more impactful and mindful with Open Sky Fitness. 5:40 Work with Devon and I through one-on-one coaching. 6:20 It's okay if change is scary; it's totally normal for everyone. 9:00 Introduction to our podcast share with Adam Schaeuble this week on Casting The Pod 15:00 The moment leading up to him starting a podcast and why he chose it over YouTube. 16:00 What the start of Open Sky Fitness was like in the beginning. 19:00 Rob's advice for preparing for an interview and how to make the show light and entertaining. 20:00 How he structures the episodes and switching between creating his own content and interviewing people. 23:30 Rob's process for researching and preparing to interview a guest. 32:30 Why it's totally okay to ask for them to send you a book to help you with your research for the interview. 34:30 How to rebound from a tough interview and make any podcast episode awesome. 38:00 How to go with the flow during an interview and how to know it's time to ask your next question. 43:00 What makes a great story in an interviewee and why solely information just isn't enough. 45:50 Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc. 47:00 Some of Rob's best stories as a podcaster. 58:00 How Rob's life has changed since the birth of his daughter, Charlie Skye. 1:00:00 The benefits of meeting with a therapist and what he learned from his sessions. 1:03:00 The moment Rob realized he had to take a step back in order to give himself and his family more attention and care. 1:06:00 How Rob strives to practice what he preaches and really wants to work with people from a genuine place. 1:08:30 How to build an environment in which you can thrive. 1:13:00 Rob's dream day plan for the future. 1:29:00 Rob's advice and a story to go with it: Just get started. 1:38:00 Does the length of the interview matter? 1:41:00 Why you're not just interviewing people but you're also building relationships with people. 1:48:00 Unwritten rules of social media and sharing online. 1:52:40 Final comments with Rob and Devon 1:12:00 Check out our Open Sky Fitness Podcast Group on Facebook 1:12:10 Contact Devon and I if you're interested in one-on-one coaching with us. 1:57:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: BJ Gaddour: Has The Fitness Industry Let Us Down? - Ep. 227 Connect with Adam Schaeuble via: Facebook Instagram Check out Adam's new podcast: Casting The Pod Listen to the Million Pound Mission Podcast Find out more about the Launch, Fix, Grow community. Tune into Adam's episode on OSF 189 - Adam Schaeuble: Creating Your Own Lifestyle Rehabilitation Statement And Plan Join Adam's Premiere Podcast Bootcamp at LaunchFixGrow.com Learn more about the New Media Summit Book your guests with Schedule Once Check out The Renegade Experience  Find out more about Jill Miller of The Roll Model Learn more about the Fit Bottomed Girls Podcast You might be interested in these other Open Sky Fitness Podcast episodes: OSF 013 - Nina Teicholz: The Big Fat Surprise OSF 033 - Chris Brogan On Treating Your Body Like A Fortune 500 Company OSF 089 - Josh Davis: How To Be Super Effective OSF 097 Dr. Loren Cordain: The Origen Of The Paleo Diet OSF 137 Autumn Calabrese: Moving Forward And Staying Strong OSF 171 Dan John: Getting Strong Is Simple...Not Easy   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble! We hope you have gained more knowledge on how to be a healthier you.

99.8% of drug trials have failed. There is no solution and nothing on the horizon for Alzheimer's disease in the pharmaceutical industry. Everything in terms of prevention with nutrition, lifestyle, and diagnosing some of the interrelated risk factors associated with dementia and Alzheimer's disease is on the rise. - Ralph Sanchez   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   This week, we're joined by author of The Diabetic Brain in Alzheimer's Disease, Ralph Sanchez, M.T.C.M., CNS, D.Hom. Ralph has an incredible background of discovering that he needed to heal his mind and body after being exposed to pesticides and mercury toxins. Eventually, this led him down the path to investigating Alzheimer's disease and how we can prevent it through natural, non-processed foods. As you tune into today's episode, you will learn about: The connection between Chinese medicine, functional medicine, and homeopathy. The importance of understanding your family's health history and how it will impact your health. How the medical system differs from a holistic approach. Nutrition and how it affects our chances for heart disease, type 2 diabetes, and Alzheimer's. About his new upcoming book, The Improved Mind Diet, and the impact that the Mediterranean Diet and DASH has on diabetes. The benefits of leafy greens and berries with the Mind Diet; especially blueberries for the mind's health. How to transition into a whole foods diet with ease. Why diet and exercise are the fundamental tools to Alzheimer's prevention.   The Diabetic Brain Click here to get your copy of The Diabetic Brain in Alzheimer's Disease The incidence of Late-onset Alzheimer's disease is expected to triple by the year 2050. An emerging and compelling explanation to this alarming projection is the biological phenomena of a brain insulin resistance and the underlying risk factors that are associated with it. The Diabetic Brain in Alzheimer's Disease ebook is a thorough and revealing overview of how and why Alzheimer's is so prevalent. It's a vital read for anyone wishing to arm themselves with the powerful knowledge that can slash their risk for dementia and preserve their cognitive function into the golden years ahead of them. Key Points Include: How brain insulin resistance contribute to the risk of Late-onset Alzheimer's disease The biological links between type 2 diabetes and cardiovascular disease to Late-onset Alzheimer's disease The role of inflammation and oxidative stress in the development of Late-onset Alzheimer's disease The importance of understanding the identifiable risk factors that are linked to dementia disorders Why it is vital to proactively take steps now to save your brain   About Ralph Sanchez Ralph Sanchez, M.T.C.M., CNS, D.Hom., is a complementary healthcare practitioner and currently maintains a consulting service in functional medicine that includes a particular emphasis on a "Personalized Brain Health and Renewal Program". Mr. Sanchez resides in Northern California. Mr. Sanchez holds a Master's degree in Traditional Chinese Medicine, is a board-certified nutrition specialist, and has a diplomate certification in homeopathic medicine.   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 224 - How To Suppress Hunger to Maximize Weight Loss 1:40 About today's show with Ralph Sanchez - How to prevent Alzheimer's through nutrition. 2:40 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook 3:30 What Rob learned from participating in Jay Ferruggia's Renegade Strength Camp 6:30 How we can continue to grow and train our mind and body. 10:40 Rob and Devon's future plans for Open Sky Fitness. 14:30 Introduction to Ralph Sanchez 16:40 The exposure to pesticides he had experienced through working in landscaping and the negative effects they had on his health. 18:20 How he ended up in acupuncture school to learn about health and how to help people. 19:20 His credential in homeopathic medicine and journey towards healing his own health issues through functional medicine. 19:50 The connection between Chinese medicine, functional medicine, and homeopathy. 20:40 What symptoms he experienced from being around pesticides so much during his landscaping work. 22:00 The increase of mercury poisoning in his body due to pesticides and how a detoxification improved his health drastically. 25:40 The concussion he received from a car crash and how that along with the pesticides and mercury really impacted his brain's health. 26:30 The groundbreaking discovery of the genetic risk factor, APoE4, linked in those with Alzheimer's. 28:00 His parent's backgrounds as far as health and working with metals in factories and how that exposure impacted their health. 30:00 The importance of understanding your family's health history and how it will impact your health. 31:50 How the medical system differs from a holistic approach. 35:10 Nutrition and how it affects our chances for heart disease, type 2 diabetes, and Alzheimer's. 37:10 About his new upcoming book, The Improved Mind Diet, and the impact that the Mediterranean Diet and DASH has on diabetes. 39:50 The benefits of leafy greens and berries with the Mind Diet; especially blueberries for the mind's health. 40:50 Issues some people face with eating carbohydrates and why we've turned to follow a more low-carb diet. 44:00 Analyzing our health through blood markers. 47:30 What foods we should be avoiding from packaged process goods. 48:30 How can we transition into a whole foods diet with ease? 50:00 Why we need to add more Omega 3 foods to our diet. 51:20 Rob and Devon's Pale-based diet and why they don't eat nearly as much protein as a strict Paleo diet calls for. 52:10 Why diet and exercise are the fundamental tools to Alzheimer's prevention. 55:30 How to connect with Ralph. 57:20 Final comments with Rob and Devon 1:05:45 Check out our Open Sky Fitness Podcast Group on Facebook 1:02:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 224 - How To Suppress Hunger to Maximize Weight Loss Connect with Ralph Sanchez via: Facebook Twitter Google+ Check out Jay Ferruggia's Renegade Strength Camp Listen to Renegade Radio with Jay Ferruggia - Ep. 87 How To Be A Man Of Value: Mike DeSanti Learn about the Founder of Functional Medicine, Dr. Jeffrey Bland Find out more about the MIND Diet You might be interested in these other Open Sky Fitness Podcast episodes: OSF Dr. 097 Loren Cordain: The Origin of the Paleo Diet  OSF 218 - Perfectionists vs. High Achievers: Which One Are You? OSF 222 - What Fish Should You Avoid At The Supermarket?   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 225 - The Alzheimer's Solution: How to Prevent It With Nutrition with Ralph Sanchez! We hope you have gained more knowledge on how to be a healthier you.

In the first episode of it's kind since I started the show, I am releasing this bonus episode in conjunction with Rob Dionne, host of Open Sky Fitness. Since his regularly scheduled shows come out on Tuesdays, I am releasing this on the same day and we will resume our regular episode this Thursday. In this show, Rob and I each select our Top 10 Habits For Burning Fat and Building Muscle. Neither of us knows the other's list heading into the recording, so the beauty is in the spontaneity. I absolutely loved this show. Rob was excellent and he will be returning in the future so I can feature him as a solo guest. To learn more about his work and to tune into his show, visit www.openskyfitness.com There you can link with his podcast and social media channels to see more of what Rob is up to. To learn more about your host, check out www.jasonleenaarts.com and www.revfittherapy.com You can also like our Facebook page at www.facebook.com/revolutionaryou Download, subscribe, share with your friends and please take a moment to leave us an iTunes review. 

Skin is our magic mirror. It’s right on the surface of our bodies. It’s a great opportunity to use your skin as a way to look at your overall health and to see if you’re on the right track with your lifestyle choices of there are root causes that need to be addressed. – Dr. Trevor Cates On this week’s TBT episode of Open Sky Fitness, we had Dr. Trevor Cates aka The Spa Doctorjoin us on the show. Dr. Cates is a licensed naturopathic physician with an education in science-based and integrative medicine and over 14 years of clinical experience. We had a really great conversation today about skincare and what we can do to improve our health including which foods can either help or hurt our skin.   CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!     Click here to see the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Transition and Sky Fit Challenge Check out the 7 Day Paleo Reset Be a part of the conversation in our our Open Sky Fitness Podcast Facebook Group

No matter how much you exercise or nutrients you eat, if you do not manage your stress levels, you really can't be healthy overall. We always want to look at the external world of what can we do about our health rather than look at our wellness internally. Being healthy isn't just about being at a certain weight but also about feeling happy and knowing how to manage our stress. If you don't know how, then you're going to sabotage your weight loss and health goals." - Devon Dionne CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!   Click here for the entire show notes and a FREE GRATITUDE JOURNAL DOWNLOAD 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 Challenge! Do the 7 Day Paleo Reset!   On this week's episode of the Open Sky Fitness Podcast, we're discussing an important topic: stress. In our talk, Devon and I will go over what it is, external vs. internal stress, how it affects our bodies, and how to reduce and manage it. Why is understanding stress so important? A lot of people don't actually focus on this aspect of their health when they should because being stressed is actually a big problem for your health. Very often stress is actually all based on your own perception and control over a situation. There are both internal and external factors that can affect it.   Health Problems Brought On By Stress   "Stress increases more stress in so many ways." -Devon Dionne   There are numerous problems that are brought on our minds and bodies because of stress including: Weight gain Hyperthyroidism Heart disease Sleep problems Gut health issues Slow metabolism Memory loss Anxiety     10 Ways To Manage & Reduce Stress   "The more you can focus on the positive and less on the negative, the better you'll feel. It's really not that complicated." - Rob Dionne   Here are ten effective ways to both manage and reduce your stress. Don't worry over trying to do all ten at once. Instead, we suggest you focus on doing two of them this week as a way to begin helping your stress levels. Sleep more and use less blue light in daily life Eat healthy, nutritious foods while reducing gluten, caffeine, and sugar Exercise - balance the amount while still challenging yourself Meditation - Breathwork or an activity like yoga Spend time with friends and loved ones Make time for yourself to do things that you love to do Visit with a therapist to talk about what's going on in your life Shift your perception of what's happening around you Keep a gratitude journal to write in every day, week, or on a regular basis Plan efficiently, prioritize, and avoid situations or people that cause you to stress out like news on TV or being on social media   Free Gratitude Journal Download To help you begin focusing on healing from stressful thinking or anxious thoughts, we've put together this Free Gratitude Journal that you can download here: Download Gratitude Journal     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 About today's episode - stress and how to manage it 2:00 Check out last week's show: OSF 219 - Combating Anxiety & Depression With Anthony Treas 2:20 Tune into our past #TBT episode with Tony Horton 3:00 Sign up now and get 50% off on our next Sky Fit Challenge 4:00 What is cortisol? What is stress? 7:00 External Stress vs. Internal Stress and the health problems they cause. 11:50 How stress directly relates to our weight, reproductive system, mood, and alertness. 14:00 Adrenaline vs. cortisol hormones. 15:30 How our body creates it's own sugar and glucose to store it as fat. 18:30 The hormones, leptin and insulin, and their relationship with our stress and fat cells we produce. 21:00 Health problems caused by chronic stress. 22:30 10 Ways to manage and reduce both your stress and cortisol levels. 46:00 Get started reducing your stress with our free Gratitude journal you can download. 49:00 Continue the conversation in our Open Sky Fitness Podcast Group 51:00 The positive impact of being more structured and organized can have on your life.  52:30 Final comments with Rob and Devon 53:00 Turn your health around with an awesome community in our  Sky Fit Challenge 54:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 219 - Combating Anxiety & Depression With Anthony Treas Tune into our past #TBT episode with Tony Horton Learn more about stress: What is stress? | The American Institute of Stress Find out more about the effects of blue light: Blue light has a dark side - Harvard Health You might find these other Open Sky Fitness episodes helpful: OSF 218 Perfectionists Vs. High Achievers: Which One Are You? OSF 194 Hack Your Digestive System OSF 182 How A Strong Community Can Save Your Life OSF 180 Adrenal Fatigue: What Is It And How Do You Heal? OSF 160 Metabolism: How It Impacts Your Weight Loss OSF 129 Active Recovery From Stress OSF 121 Keys To A Healthy Gut OSF 021 Talkin’ Sleep And Nutrition With Shawn Stevenson   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE! 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 220 - 10 Ways To Manage & Reduce Stress! We hope you have gained more knowledge on how to be a healthier you.

On this week’s #TBT episode of Open Sky Fitness, award-winning journalist,  certified strength and conditioning specialist, and author, Lou Schuler, spoke to Rob about his career and life experiences about getting fit and staying fit for life. Lou has had a career in the fitness journey for more than 20 years and has witnessed major changes and trends in the world of health. Plus we answered some questions from the Open Sky Fitness Podcast Facebook Group including: Should you do cardio before or after lifting?   CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!     Click here to see the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Transition and Sky Fit Challenge Check out the 7 Day Paleo Reset Tune into our upcoming Facebook Live on A Tutorial On How To Kick Out Your Sugar Addiction in our Open Sky Fitness Podcast Facebook Group

"Perfectionism is the enemy of progress." - Winston Churchill   GOING ON NOW! CLICK HERE TO JOIN US FOR OUR 5-WEEK TRANSITION CHALLENGE AND THE NEXT 8-WEEK SKY FIT CHALLENGE!   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 Challenge! Do the 7 Day Paleo Reset! Being a Perfectionist - Good or Bad?   "Have no fear of perfection, you'll never reach it." - Salvador Dali   A lot of people take pride in calling themselves a perfectionist because they associate it with being a hard worker. However, is it actually good for our mental and emotional health? For the majority of us self-proclaiming perfectionists, living that way can set you up for so much anxiety and stress which isn't good at all. The Opposite of Perfectionist - Being a High Achiever A high achiever can strive for excellence with the amount of progress they make because it provides them the opportunity to learn and grow. Meanwhile, a perfectionist's focus on achievement is so much less forgiving and they tend to beat themselves up over any mistake which robs them of any satisfaction and pride in their work or any happiness on the progress they've made. Hitting a goal is not the same as being perfect. Our society molds us to think we have to get straight A's in order to be successful; that we have to be perfect in order to be successful. High achievers know that it's okay to fail and they see it as a way to learn.   "Perfectionists will stress more and achieve less than high-achievers. High-achievers will always achieve more because they're enjoying the process of learning." - Rob and Devon Dionne     Are You A Perfectionist or A High Achiever? A high achiever feels the pull and is drawn towards a goal. While a perfectionist feels pushed and stressed over the idea they have to do it or there's something wrong with them.  If you're on the fence whether or not you're a perfectionist or a high achiever, here are the top 10 signs for both categories:   The Top 10 Signs That You're A Perfectionist You see success as an all or nothing situation. Anything short of success means failure. You have a fear of failure which leads to you becoming a procrastinator. You become overly judgemental of yourself and others. You're emotionally closed off to others and it's hard for you to be open and honest about what you're not perfect at. You become defensive don't accept constructive criticism well. You feel anxious and depressed about all of your setbacks. You see any setback as a direct reflection of their self-worth. You live with anxiety and stress every day because you're constantly overthinking of what you should be doing next to be successful. You continually set unrealistic goals for yourself all the time. If they don't reach their goal, then they only see failure and not as a way to learn. Misery loves company - You love hearing about other people's failures. You have low self-esteem and this constant feeling of guilt and being ashamed of not succeeding.   The Top 10 Signs That You're A High Achiever You see any type of success or failure as progress. Regardless of how you're doing with your goal, you'll see it as progress. You think and focus on your goals with eagerness rather than feel pressured to succeed and therefore you're less likely to procrastinate.  You're not afraid or intimidated by others success and want to learn from people who inspire you. You can admit which areas you need to improve and you seek answers on how you can do something better. You're okay with people giving you constructive criticism because you know you can either accept it or not and it also doesn't define who you are. You're easy going about setbacks and know you can bounce back from them. Enjoy celebrating the goals that they've achieved so that they can be happy about it, relax, and decompress. Set realistic goals for themselves so that they can truly enjoy the process. If they don't succeed, then they still see the process as a valuable learning experience. You cheer people on and celebrate their successes. You accept who you are and love yourself.     How To Shift From Perfectionist to a High Achiever Being a perfectionist isn't good for you and you won't be able to change overnight but here are some easy ways to get started. Just stick with each action for a length of time and you'll be able to see your mentality towards work, success, failure, and life change. Self-awareness - identify your tendencies with a gratitude journal Focus on the positive things in your life Affirmations - alter the way you talk to yourself Begin to see criticism as a way to improve Start separating fantasy from reality in your life Learn how to enjoy the process and not focus on solely the result     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 Check out last week's show: OSF 217 - How Interval Training Can Speed Up Weight Loss with Dr. Martin Gibala 3:00 Join us for our next 5-week Transition Challenge and 8-week Sky Fit Challenge HERE! 4:30 A break down of what the Sky Fit Challenge really is. 11:00 Stay tuned for our upcoming series of Facebook Lives in The Open Sky Fitness Podcast Group 12:20 Today's topic on perfectionism. 13:20 Rob's own struggle with perfectionism and why we chose to talk about it today. 13:50 Is it a good thing to be a perfectionist? 15:30 The differences between High Achievers and Perfectionists. 20:00 Why we get so hung up on the need of being perfect around people. 22:00 The Top 10 Signs That You're A Perfectionist or A High Achiever 1:02:20 How you can begin to shift from being a perfectionist to a high achiever. 1:17:00 Final comments with Rob and Devon 1:18:00 Lean towards being a high achiever and take baby steps with your health in our  Sky Fit Challenge 1:21:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 217 - How Interval Training Can Speed Up Weight Loss with Dr. Martin Gibala Learn more about the Perform Better Summit Discover more about Dan John Find out more about Mike Boyle You might be interested in these other Open Sky Fitness episodes: OSF 091 Craig Ballantyne: Create A Perfect Day  OSF 171 - Dan John: Getting Strong Is Simple...Not Easy OSF 206 - The Power of Mindset: Fixed Vs. Growth Mindsets   JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round 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 218 - Perfectionists vs. High Achievers: Which One Are You? We hope you have gained more knowledge on how to be a healthier you.

Rob Dionne is the host of the Open Sky Fitness podcast and the founder of Open Sky Fitness. There is so much value and motivation in this show as we talk: -If you are chasing the number you are going to lose every time -Mentally understanding the need for change -Making the smallest changes for the biggest impact -Always remember that the process is the result

Rob Dionne over at Open Sky Fitness was kind enough to have me on his podcast to talk about various things that I thought you might find interesting, so I wanted to share the interview on my podcast as well. Rob and I go all over the place in the interview, from the best rep ranges for building muscle and training frequency, to key lessons I’ve learned growing multiple businesses while also raising a family, to the ins and outs of the supplement and publishing industries, to the most important rule I’ve learned about success along the way, and more. I hope you enjoy it. 5:11 - What’s your origin story? 9:13 - What was your college background? 18:21 - How many books have you written?   19:15 - What was the impetus behind your supplement company? 24:43 - What is a good profit margin for retail? 28:44 - Do you feel pressure from being the face of your company? 29:11 - Do you offer affiliate programs? 40:47 - Do you feel like you have a hard time connecting to people? 40:08 - Are light weights, higher reps better than heavy weights, low reps? 48:06 - How often should beginners workout per week? 58:24 - Where can people find you and your work? Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/

Author of Two Awesome Hours, Dr. Josh Davis, about how we can become super effective and improve our productivity for both career tasks and fitness goals. We’ve got lots of great pieces of advice and examples for you this week to help you manage your time better and be more efficient! From avoiding distractions, how to take a healthy break; and how to fit your workout into your busy schedule and more. We hope you take a lot away from the Open Sky Fitness podcast this week. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Sky Fit Challenge Check out the 7 Day Paleo Reset Join our Open Sky Fitness Podcast Facebook Group   ABOUT DR. JOSH DAVIS Josh Davis, Ph.D. is the author of Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done. He holds a bachelors from Brown University and a PhD from Columbia University. His past work has included mechanical engineering, teaching in a Brooklyn Public High School, and serving on the faculty in the Department of Psychology at Barnard College of Columbia University. Currently, he is the Director of Research and Lead Professor for the NeuroLeadership Institute. He also coaches and trains individuals in the art of public speaking and managing being overwhelmed. His writing has appeared in Harvard Business Review, Business Insider, Fast Company, Huffington Post, strategy+business, Training + Development, People & Strategy, the NeuroLeadership Journal (which he co-edits), Psychology Today, and others.

“Steroids change you for life and you have to be prepared for that decision. At 19 years old, like where I was, you are not equipped to make a decision that changes your life.” In this week’s #TBT episode of Open Sky Fitness, a friend of Rob’s agreed to do an anonymous interview about his previous experience with taking steroids. No longer taking steroids now, he gave Rob an inside look into how he got involved in steroids, why he decided to stop taking them, and what he learned from the entire experience. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Sky Fit Challenge Check out the 7 Day Paleo Reset Join our Open Sky Fitness Podcast Facebook Group Rob and his guest also spoke about: The emotional and physical toll of taking steroids. Why he has to do testosterone hormone therapy. How his body changed before, during , and after steroid use. The negative impact of taking steroids. What would happen if steroid use were legal. The impact that media has on men’s body image. The cost of buying steroids. And most importantly, how this person plans to use his experience to help other people who are going through the same situation.

Today we’ve got our friend Rob Dionne on the show! Rob and his wife Devon are the founders of Open Sky Fitness, where they use their knowledge of health and fitness to help people lose weight, build muscle, and live a healthier lifestyle. Rob also has a podcast by the same name where he talks to experts in their fields of not only physical health, but mental and spiritual health. He’s even had Tony on his show, so I guess that means we’re experts too! Listen in as Tony and Rob discuss how to take your health and fitness business to the next level.     How to start looking beyond training clients at the gym Different ways to build up your client list The trick to getting VIP’s on your podcasts The importance of monitoring and adapting your business Pick your focus and just do it Why experience is the most important tool   Tools   4 Hour Work Week - Book Open Sky Fitness Blog The Roll Model Able James - Fat Burning Man Ben Greenfield Fitness The Primal Blueprint Tony’s Episode on Open Sky Fitness!    

Rob Dionne is the founder of Open Sky Fitness. He also co-hosts the top ranked show Open Sky Fitness Podcast with his wife. In this episode Rob and I dive into the WHY's to get healthy and more importantly the HOW. We talk about how its not just the body that needs to be healthy, it is also the mind. We must be able to openly talk about things to help us heal the demons that are holding us back.  You guys are going to love this episode with my friend Rob. There are a ridiculous amount of take aways for you. Make sure to check Rob out at www.openskyfitness.com  Want to podcast? Want to take your current podcast to the next level? Go to: www.beginpodcastingnow.com and fill out the form for a free consultation. Follow us on social: Facebook: www.facebook.com/gnmpodcast Facebook Group: www.facebook.com/groups/growthnowmovement Instagram: www.instagram.com/gnmpodcast Twitter: www.twitter.com/gnmpodcast

Rob is the host of the Open Sky Fitness Podcast, along with his beautiful wife Devon. Rob is a lifestyle and fitness expert based out of Los Angeles. He specializes in helping busy people and entrepreneurs get out from behind their desks and carve out time to create a better quality of life for themselves and their family. We talk about generational eating, fitness, habits and so many things that will help you improve your fitness mentality. Don't miss Rob's insight into fitness and health, it may be just the thing to help you live your best life! Learn. Create. Thrive. www.InspiredConversations.net www.AmySchuber.com

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.

There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn’t help the pain go away. Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week’s episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover Click here for the original 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!

We all want to be fit. But who wants to go to a gym ever day? And what if lifting weights actually bulks you up rather than slim you down? With all the conflicting information out there, you can’t get your head around the right foods to eat before and after a workout. It’s exhausting trying to figure out the best fitness strategies to lose weight and feel great. That’s where today’s guests can offer you some invaluable advice: what they don’t know about fitness is not worth knowing.   Devon’s dive into wellness dates back to her late 20’s. Despite being a dancer and appearing slim and healthy, she had a disordered relationship with food, and was pre-diabetic and peri-menopausal, which means her blood sugar and hormones were completely out of balance. Through a combination of Gyrotonic training, holistic anti-aging strategies and nutrition, Devon completely healed her Lyme disease, balanced her hormones and now feels healthier than ever.   For Rob, health was just about aesthetics. It was about looking good. Flash-forward 10 years, and an unfortunate honeymoon photo made Rob realize that his “just work out and don’t worry about the food” theory had resulted in a big gut – he looked the worse he’d ever looked. Now, he’s shed 30 pounds and looks 10 years younger!   Together, Rob and Devon are the dynamic duo behind Open Sky Fitness. Their podcast combines expert interviews with in depth looks at the latest in wellness and workouts. They also offer one on-one coaching and group challenges for people who are really serious about getting fit. You can get their free book for the secrets to jump-starting your workout in just 3 days here. Or if you have any questions, you can contact Rob and Devon by email at rob@opensky.com or devon@opensky.com.   Being hailed as “Sex and the City for Food,” The Food Heals Podcast brings together experts in the field of nutrition, health and healing to teach you the best-kept natural secrets to being a hotter, healthier, happier YOU! The Food Heals Podcast is hosted by Allison Melody and Suzy Hardy – two self-proclaimed natural chicks who will rock your world and change your beliefs about health! This sexy, savvy duo provides eco-friendly advice on a variety of issues including the healing power of nutrition, living authentically, turning your passion into your career, choosing the best natural health and beauty products, the benefits of a plant-based diet and so much more!

Rob Dionne is the co-founder of Open Sky Fitness which helps people with careers and family find time in their day to eat healthy, exercise, and practice mindfulness regularly. Open Sky Fitness is hosting the Sky Fitness Challenge which will include an exclusive community of people who workout for 20 minutes or less each day. That link will be in the show notes for this episode. Quotes To Remember: “The learning never ends.” “If we want to burn fat and gain muscle, it’s gonna have to be a combination of things.” “Everybody’s nutrition is slightly different.” “Everything will have to grow in order to sustain what you are doing.” “The information on how to be healthy is not that hard to find.” “What is it that is standing in our way? It is really your own personal self limitations” “The process is the result.” What You’ll Learn: How to Maintain Your Existing Fitness Best Approach For Burning Fat and Gaining Muscle Identify and Stop Self-Sabotaging Beliefs and Actions   Key Links From The Show: Rob’s Site Sky Fitness Challenge Open Sky Fitness Podcast Mark Sisson - Open Sky Fitness Identify and Stop Self-Sabotaging Beliefs and Actions Podcast Movement Entrepreneurs on Fire with John Lee Dumas Free 1 month Audible 5 Home Workouts You Can Do Today The Healthy Travel Guide Recommended Books: Two Awesome Hours by Josh Davis Head Strong by Dave Asprey Tools of Titans by Tim Ferris The 4-Hour Workweek by Timothy Ferriss   Support Breakthrough Success On Patreon Please consider supporting Breakthrough Success on Patreon. I publish five episodes per week which I carefully prepare for, and I choose to not run ads in my podcast to enhance the listener experience. I offer my patrons various perks, and even a donation as small as $1/mo would make a big difference for growing and maintaining Breakthrough Success. You can support Breakthrough Success by going here.

Today Adam and Vanessa chat it up with fellow Angeleno Rob Dionne. Rob's own ambitious journey to become more active and start living a healthier lifestyle began the second his wife took a very unflattering photo of him during their honeymoon in Hawaii. In that moment, he realized how unhappy he was with how he looked. Ultimately, he had lost sight of how important his personal wellness was to him. So, he decided right there and then that he needed to stop messing around and change his life for the better. Over the last 10 years of creating healthy habits such as regularly working out and following a whole food, nutritious diet, Rob was able to drop 30 pounds of fat and kept his body fat around ten percent. Feeling better than ever, he's turned that experience into a career by helping other people develop the necessary tools, confidence, and assistance to become the healthiest person they can be. Learn more about BEE - FEST 2018 Authentic Self Life Mastery Personal Paleo Lifestyle Coaching

In this episode, I talk with Rob Dionne of Open Sky Fitness. We dive into his decision to turn his life around and get healthy after a pivotal moment. We talk about optimizing your daily routine. We discuss different parenting styles and how to have a great relationship with your kids. We dive into the mindset of self-improvement and finding balance. I had a blast talking with Rob, he is a super down to earth guy and gives great life advice!

"Always remember: The process is the result." Rob was an aspiring actor who moved to Los Angeles with the intention of advancing his acting career. To supplement his income, he became a personal trainer - and loved it! Listen as Rob and I chat about his journey, real estate, finance, health and more! Highlights: 10:15 Advice Rob received from his financial advisor 15:30 Buying real estate as an entrepreneur 22:30 Airbnb - How Rob and his wife cover all their housing expenses using Airbnb 27:00 Credit cards - the good, the bad and the ugly 39:45 Self-imposed limitations and overcoming our struggles 47:40 Rob talks about his anxiety and childhood 1:01:00 Is health going to be a priority in your life? 1:07:55 The three rules to live by if you're trying to get healthy 1:32:00 Working smarter, not harder Get the show notes, transcription and resources mentioned at https://thekimsutton.com/pp302.

Click here for the original show notes from the episode, How to Get to Ketosis.  Please leave us a review at http://openskyfitness.com/review  Join our Open Sky Fitness Facebook Group Sign up for our next Sky Fit Challenge   About this #TBT episode: Rob and Devon talked with their friend and Ketogenic Diet expert, Kristen Mancinelli. Not only is she highly knowledgeable about Ketogenic, but Kristen also has a solid background in Paleo and has written about both diets in various publications. Kristen shared a lot of great information on the Open Sky Fitness podcast this week. Share shared her own experience with the Ketogenic Diet; what it was like to reach the stage of Ketosis; how many carbs a person should take in on a daily basis; and what are the right and wrong foods to eat while on the diet. We were also able to answer some of our listeners’ questions about the topic such as: Can an athlete or active person follow a Ketogenic Diet? and Can you follow a Ketogenic Diet with a busy schedule and still try to consistently workout? Can carbs be included?

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review  Join our Open Sky Fitness Facebook Group!   Two weeks ago, Devon and I talked about Periodization: Creating A Strategy For Your Next Fitness Challenge in Open Sky Fitness episode 184. In that episode, we focused more the physical fitness aspect of periodization and this week, we’re talking about nutrition and how to eat to get the most out of your Macrocycles, Mesocycles, and Microcycles. Exercise is one way to get into shape, but you won’t get the results you want without nutrition either.  If you’re training for a fitness competition, you gotta focus on the amount of macronutrients you intake and it’s the same if you want to get into shape with a periodization plan. To learn more about macronutrients and eating right for a fitness competition, you can learn a lot from last week’s podcast OSF 185 with Paul Revelia: The Building Blocks of a Muscular Physique in which he explains how to become a natural bodybuilder. There are 5 Phases of completing a Periodization Plan with nutrition: The First Phase – Beginning/Transition Phase: Clean Up Your Diet The Second Phase – Building Up Lean Body Mass: Which Foods to Eat and Which to Avoid The Third Phase – Leaning Out: Greater Focus on Specific, Nutritious Foods The Fourth Phase – The Peaking Mesocycle Phase: Preparing for a Fitness Competition The Fifth Phase – The Recovery Mesocycle Phase: Continuing Your New, Healthy Lifestyle

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review  Join our Open Sky Fitness Podcast Group Sign up for the Sky Fit Challenge starting on January 22, 2018!   This week on the Open Sky Fitness, the CEO and Founder of Bulletproof , Dave Asprey, joined us to talk about his own personal health history, how to hack your home and life for better health, his take on coconut oil, and so much more great insights on how to bulletproof our wellness. Not only is Dave leading the way for Bulletproof Coffee, he is also a Biohacker, Host of the Bulletproof Radio Podcast, Best-Selling Author of The Bulletproof Diet and Headstrong, Organizer of the Bulletproof Conference, and also the Founder of many other service organizations, products, and productions. Dave has just such a wealth of information and I can’t wait to share it with you all. We had a great discussion about how sneaky factors like junky blue or LED lights and toxic mold in your home can be a factor to why you might feel ill, not have a ton of energy, and are experiencing other factors such as brain fog. As you listen to this week’s episode, Dave shares: Why half of us under 40 aren’t making enough energy to sustain us throughout the day. How mold and fungus can weaken our minds and bodies. Why healthy bacteria and mitochondria is vital for our wellness. How technology can lead to brain fog and make us restless. What we can do to prevent disease and early aging. Why being healthy doesn’t have to be expensive and easy hacks we can use every day.

With the new year upon us I KNOW that many of you are really fired up about the goals you've set for things like getting healthy, losing weight, and losing body fat. Today I'm bringing in another expert to teach you his top tips for burning fat...FASTER! My guest today is Rob Dionne. He’s the owner of Open Sky Fitness (www.OpenSkyFitness.com) where he’s been helping people for the last decade to lose weight, build muscle, and correct some major health issues by guiding them to realize their full potential. Rob and his wife Devon also co-host the Open Sky Fitness Podcast (www.openskyfitness.com/podcast-episode/) where they deliver a weekly dose of amazing fitness inspiration through special guest interviews and topical teaching episodes.  Listen to this episode as Rob and I discuss his best body fat blasting tips! Use this link to get more info on Rob's special January fitness challenge group that he mentioned at the end of our interview: https://openskyfitness.lpages.co/sky-fit-challenge-landing-page/ If Rob and I were able to deliver some value to you with this episode there are three easy ways that you can show some love: 1. Leave a rating and review for the show. Here is a quick video that will show you how to leave a rating and review on iTunes. Please be sure to search for "The Million Pound Mission": https://youtu.be/zFBrnPUKQ1Q 2. Hit the SUBSCRIBE button so that you don't miss any episodes. 3. Share this episode on your favorite social media platform. Don't forget to check out our sponsor www.TryAboutTime.com and enter the promo code "transformationcoach" to save 25% off your order.

I felt gross. I was tired from chasing a toddler around, out of shape, and fighting a series of frustrating injuries. And I realized it was hurting my output at work. Building a business takes real energy and real brainpower, and I wasn't performing optimally because my body wasn't performing optimally. I knew I had to do something about it. A friend introduced me to Rob Dionne, a certified personal trainer who works with clients online and in person. He also co-hosts the Open Sky Fitness podcast with his wife Devon and runs the really active Open Sky Fitness Facebook group. Since we started working together, I've lost 5 pounds, gained strength, and generally feel more energized during the day. On the surface, investing 20 minutes in a workout seems like going backward; that's 20 minutes I should be working! But I've found it pays dividends in better energy the rest of the day and better sleep at night. Note: Click here to download Rob’s top tips for fitness and nutrition for busy hustlers from this episode. During our coaching calls, I'd often find myself saying, "This is really good stuff, we should be recording this." And that's how this episode came to be. Tune in to hear the most important health and fitness factors, how they can fit into any schedule, and Rob's analysis of one Side Hustle Show listener's daily routine.

Dave Lukas is a serial entrepreneur, best-selling author, investor, and Founder of the Misfit Entrepreneur Podcast. His companies have been on the INC 5000 List multiple times. He has been featured on radio, TV, and many top trade publications and web such as Forbes, INC, Yahoo! Finance, BTN, BTE, and others. His is the author of the amazon best-seller “The Ten Year Career, The Fast Track to Retiring Young, Wealthy and Fulfilled.” The book is a culmination of 5 years of dedicated research into the mindset and habits of high performers, and gives the reader the missing links and path to greater success and fulfillment.  Dave founded the Misfit Entrepreneur, a weekly podcast devoted to giving the audience incredibly useful and unique insight from the world's top entrepreneurs and highest performers with a focus on their non-traditional methods for achieving success, their Misfit side. In less than a year, the show has grown it’s footprint to over 60 countries and reaching over 30,000 per month. Dave is also an accomplished investor in real estate and stock investing. Through his 12 Minute Trading System, Dave has mentored and trained thousands of students worldwide. He has spoken extensively in front of a wide array of organizations from many of the Fortune 500 to top Universities and Trade Groups with an emphasis on teaching individuals the strategies to reach their true potential and deliver exponential results.  He lives with his wife and daughter in Columbus, Ohio. www.MisfitEntrepreneur.com www.12MinuteTrading.com www.TheTenYearCareer.com www.GraspTech.com Sponsors: Podfly Productions - http://www.podfly.net/coolthings Open Sky Fitness - http://www.openskyfitness.com

In this episode of the DREAM. THINK. DO. podcast, Mitch Matthews talks with Rob Dionne, the host of Open Sky Fitness Podcast and a lifestyle and fitness expert based in of LA. He specializes in helping busy people and entrepreneurs get out from behind their desks and carve out a better quality of life for themselves and family. In addition, he also runs marathons, competes in spartan races and bodybuilding. He helps his clients create real-world strategies for weight-loss and fitness that anyone can do regardless of their fitness level. Listen To The Podcast: Is your exercise equipment collecting dust in your basement because you're too busy to use it? Or maybe you find yourself sitting behind your desk for 8 hours or more and you simply can't find time to exercise.   If you find that you're just too busy to be healthy, then you're not alone. My next DREAM THINK DO podcast guest, Rob Dionne, specializes in working with really busy people and entrepreneurs. He helps them carve out time to have a better quality of life, whether that means finding ways to reduce stress, eat healthier or become more active. Rob understands where his clients are coming from because he had a season in his own life where he became really out of shape and had to fight to get back to a healthier lifestyle again. And he's succeeded. In addition to hosting the Open Sky Fitness podcast, he also runs marathons and competes in spartan races and bodybuilding.   Providing real-world strategies for weight-loss and fitness is Rob's passion. He shares small steps in this episode that you can take no matter what your current situation is so that you work toward creating the healthier lifestyle you want.    In this episode, you will…   Learn how creating structure can help busy people become healthier   Hear about why working over 90 minutes increments increases stress Gain insight into how you can become fit in just 15 minutes at a time Learn 9 easy things to do during your break to keep you productive Discover building blocks for creating healthier structure in your day     Episode Resources: Open Sky Fitness Podcast openskyfitness.com/coaching openskyfitness.com/dreamthinkdo MitchMatthews.com/149 DREAM. THINK. DO.

Read the show notes here! Join our OSF Podcast Facebook group! Please leave us a review at http://openskyfitness.com/review   Building Muscle: It's Possible for All   "The scale should only be used as a tool to allow your coach to determine how many calories are appropriate for your end the goal. The scale doesn't judge you, tell you if you look good, or anything else but how to manipulate the calories that you're going to feed your body." - Bradley Goldman   This week, I had a fantastic conversation with personal trainer, nutrition counselor, author of the eBook, #FTHESCALE, and owner of Be Strong Stay Fit, Bradley Goldman. If you don't think it's possible to gain muscle mass or get a lean body, Bradley should be your number one inspiration! With hard work and guidance at the gym, Bradley was able to build the body that he had always wanted. We talked about weekly workout plans, macronutrients, why we shouldn't care what the scales says and why nutrition is so important for our fitness success.   Get 30% Off to Work with Bradley! As a gift to all of our Open Sky Fitness listeners, Bradley is giving all of you a 30% discount off of his online nutrition counseling package. All you have to do is enter in the coupon code, OPENSKY, when you check out!   Bradley's Weekly Workout Schedules   "There's no ego when you talk about being safe. If you're building any muscle, the last thing you want to do is ego lifting because you're getting the wrong muscles to fire up just to get specific muscles to move. If you want your muscles to grow, you should feel your muscles working. The muscles you see in magazines are not from ego lifting; they're from strategic planning, patience, time, and warming up with lighter weights so that you can feel the proper muscles contract. " - Bradley Goldman on the importance of warming up to avoid injury.    He gave us so much detailed information about how we can workout to build muscle that it's best to listen firsthand to what he said in the interview, but here are the basics for how we can build a weekly workout schedule: Bradley does 3 days a week lifting and 2 days of cardio with clients. The 3 days of lifting can be split in 3 different ways: Vertical movements, Horizontal movements, and Conditioning Days Push, Pull, and Accessory Days Back and chest, leg, and Shoulders/arms Days For Bradley, he does 5 split days and always starts off with leg days: one day for quads and the other is for hamstrings.   Why We Should #FTheScale In Bradley's new eBook, #FThe Scale, he's encouraging all readers to end their negative thoughts those their body based on what number the scale gives them. According to Bradley, the only good thing that a weigh-in scale is for is to tell a professional how many calories their client needs. Just like with weight, many of us have different fears of how our body should look as far as being lean and gaining muscle. Many of us are afraid we'll get bulky, never lose the weight, or never be able to pack on the muscle we want.       Share Your Healthy Recipes With Us!  From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other. All you have to do is: Choose your favorite recipes Send it to us in the Facebook group and include: The source where you found the recipe i.e. book, online, magazine A couple of sentences about yourself. Use the hashtag: #OSFcookbook to help us easily find your submission!   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 2:55 Check out last week's episode - Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life 4:30  Join a great health and wellness community! Open Sky Fitness Facebook Group 5:00 How our hunger changes depending on what time of day we work out. 8:45  Sign up to do one-on-one coaching with either Rob and Devon! 9:20  Introduction to Bradley Goldman 14:00  The beginning of Bradley starting to get lean and build muscle. 16:50  Bradley's discovering that he had to lift large weights and eat carbs and healthy fats to get big. 21:00  What it was like to be mentored and learn from experienced body builders? 25:10  Bradley's fitness competition experiences while keeping up with everything else in his life. 27:00  Why Rob decided to get into bodybuilding during his 30s, but decided it wasn't good for his body. 29:25  How Bradley develops his workout and nutrition program 32:20 How should someone start a program to put on muscle? 44:00  How Bradley warms up his muscles before a workout. 50:50  What Bradley does for arms, shoulders, and back days. 1:00:00 Choosing power movements during your weekly workouts. 1:04:40  How can a women get lean and build muscles through nutrition? 1:09:25  Should we minimize the carbs to not retain extra fat? 1:15:00  The importance of staying on track with your macronutrients 1:20:00  What about cheat meals when trying to gain muscle? 1:23:00 What are some exercises I should add to CrossFit to have a balanced physique? 1:24:30  When I weight train 2-3 times a week, how much extra protein should I intake? 1:25:30  About Bradley's new ebook, #FTheScale, available on his website and custom nutrition programming. 1:30:15  Closing comments with Rob and Devon 1:32:30 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 for Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life Connect with Bradley Goldman of Be Strong Stay Fit via: Instagram Facebook YouTube Download Bradley's eBook, #FTHESCALE  Check out the app - My Macros + Discover Coach KJ Learn more about Jamie Eason's 12 Week Transformation 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 167 - Bradley Goldman: Workout and Nutrition Programs for Building Muscle! We hope you have gained more knowledge on how to be a healthier you.

In this episode Sal, Adam & Justin interview Rob Dionne of the Open Sky Fitness Podcast (www.openskyfitness.com). Rob is a former actor and runs a successful fitness business in Los Angeles. In this episode Sal, Adam and Justin talk with Rob about his acting career, the fitness business and achieving success in the industry. Get our newest program, MAPS Prime Pro, which shows you how to self assess and correct muscle recruitment patterns that cause pain and impede performance and gains. Get it at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get your Kimera Koffee at www.kimerakoffee.com, code "mindpump" for 10% off! Got a beard? Condition your beard with Big Top Beard Company's natural oils and organic essential oil blends to make it not only feel great but smell amazing! Get Big Top Beard Company products at www.bigtopbeardcompany.com, code "mindpump" for 33% off. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

Talkin' to the Mind Pump Podcast Crew Recently, Rob flew up to San Jose, California to talk to the brains behind the Mind Pump Podcast - Sal Di Stefano, Adam Schafer and Justin Andrews. As you listen to this exclusive interview, you'll learn more about Rob and how he transitioned into a career as a personal fitness trainer, how Open Sky Fitness got its start, and what the future holds for OSF and more. Together, Sal, Adam, and Justin have over 40 years of combined fitness experience in the world of health and fitness. As you tune in to their interview with Rob, you'll hear them talk about their thoughts and opinions on: Modern nutrition and healthy eating skills. How CrossFit helped Paleo nutrition become popular. The possible future of health and fitness and why quick fixes aren't the solution. What tips, tricks, and lessons all 4 of them have learned along their career paths. The ups and downs of working in the world of health and fitness What changes are being made now and possible into the future as far as living healthier lives. Our connection with food and how we can make better choices.     Our Health & Fitness Evolution One of the biggest takeaways from this episode is that we're always in transition and we're all growing in different ways. Just like Rob turning his life around to eat better and exercise more, we all have a starting point. Drinking more water, cutting out sugars, and adding more meats and vegetables to our diet is a great place to start. Not only are our choices impacting our lives, but the we're changing the supply and demand change as consumers who are voting with our wallets. What changes have happened throughout the food industry are now coming full circle through the Paleo Diet. Just like cigarettes, we're realizing now that processed foods are bad and product advertisements have been feeding us all this false information over the years.   Rob's Clients' Sugary Coffee     About the Mind Pump Podcast What exactly IS MindPump? MindPump is an online radio show/podcast that has been described as Howard Stern meets fitness. It is sometimes raw, sometimes shocking and is always entertaining and informative. Your hosts, Sal Di Stefano, Adam Schafer and Justin Andrews have over 40 years of combined fitness experience as personal trainers, club managers, IFBB fitness competitors and fitness thought leaders. The fitness world is filled with charlatans and snake oil salesmen pushing the latest and greatest (and sometimes downright dangerous) workout programs, supplements and faux science on the unsuspecting masses. Sal, Adam and Justin use MindPump as a platform to shed the light of TRUTH on health, fitness and a host of other topics. By listening to each episode of MindPump, you will be able to absorb over 40 years worth of workout wisdom in record time so that you can cut through the BS and experience the absolute fastest way to reach your health and fitness goals.     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 4:20 Rob on the Mind Pump Podcast 5:00  Rob shares his why he decided to move to Los Angeles and get into acting plus some of the appearances he made. 9:30  Why Rob decided to focus more on fitness than acting. 13:00  How Rob decided which area of fitness was right for him in his career as a personal trainer. 17:00  The importance of adapting to a workout to get better at it compared to switching up your workout all the time. 20:00  Modern nutrition and eating healthy - Keto, Whole 30, supplements and more. 36:00  The possible future of health and fitness and why quick fixes aren't the solution. 37:00 Why liposuction takes away from what the natural human body is supposed to look like. 42:30  What mistakes Rob has made along the way and what he's learned to become a better personal fitness trainer. 46:00  The craziest fads coming out of Los Angeles. 53:00  How Rob started Open Sky Fitness and the podcast. 59:30  Connecting with your podcast audience - The Open Sky Fitness Podcast Group on Facebook 1:03:40  The ups and downs of working in the world of health and fitness. 1:15:00  Change that's happening with fitness and wellness; especially with Millennials. 1:18:00  Our connection to food because of the experiences we had when we were young. 1:30:50  What Rob is doing to help Open Sky Fitness continue to thrive and helping his clients. 1:33:20  The importance of writing down what you eat, your energy levels, and water habits to begin to understand your body. 1:39:00  Why we should be more aware of our eating habits from how much sugar to how much we chew our food. 1:48:15 Closing comments with Rob and Devon 1:49:25  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 Visit the official Mind Pump Podcast  Connect with the Mind Pump Podcast and Hosts via: Facebook Twitter YouTube MP Host Adam Schafer on Instagram MP Host Sal Di Stefano on Instagram MP Host Justin Andrews on Instagram Check out our last episode OSF 158 with John Durant: Biohack Your Health with Paleo Listen to OSF 157 - Milk: Why Do We Even Need It? Discover How Tony Horton Changed The Face of Fitness with OSF 101 Learn more about Family Trends: Generational Nutrition with OSF 138 Listen to OSF 30 with Gunnar Peterson: The Life of a Celebrity Fitness Trainer Learn How to Set S.M.A.R.T. Goals with OSF 104 Discover the Power of Intention with OSF 125   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 159 - Rob's Interview on the Mind Pump Podcast! We hope you have gained more knowledge on how to be a healthier you.

Man, I hope this conversation with Rob Dionne flips your perspective as much as it did mine. Love love love love this. I'll definitely have him on again. Now sugars, find all things Rob here on his website: http://openskyfitness.com And if you want to cook with Rob and Devon, join his Facebook group: https://www.facebook.com/groups/openskyfitnesspodcast/ And check out Rob's COACHING PAGE!!! YES SUGARS, GET. ON. IT! http://openskyfitness.com/coaching Subscribe to this podcast here on iTunes: https://itunes.apple.com/us/podcast/the-dear-mattie-show/id902469568?mt=2 http://www.dearmattieshow.com Twitter: @themattmarr Listen to Mattie’s other podcast TV TEA TIME HERE: https://itunes.apple.com/us/podcast/tv-tea-time-with-mattie-and-jake/id1211496705?mt=2 or watch the show on Youtube: http://www.youtube.com/talktomattmarr Our Recap Site: http://www.tvteatime.com TV Tea Time Twitter: @jakeandmattie Facebook: http://www.facebook.com/theMattMarrSee omnystudio.com/listener for privacy information.

Get Your Own Open Sky Fitness Apparel by June 1! For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!   Please leave us a review at http://openskyfitness.com/review   Build a HIIT Workout and a Strong Body   "Working out is not just about your body; it's more than that. Don't work out because you hate your body, go work out because you love your body. There's a deeper side to fitness that comes from within." - Brett Hoebel   On this week's episode of the Open Sky Fitness Podcast, we had  author and creator the 20 Minute Body™ book and DVDs, celebrity trainer on NBC’s The Biggest Loser season 11, and the mind behind Sweat with Soul, Brett Hoebel, back on the show to share his tips and advice on creating HIIT workouts for a stronger body. Brett shared so much great advice and insight as fars as how to know if you're ready to do a HIIT workout, what to expect from HIIT, how to create your own HIIT workouts, and when to challenge yourself.   What is HIIT Training?   "If you are seeking results and you want to see the weight loss, calories burn, and the number change on the scale, you're going to have to tax your body and stretch your body to the point where it has to respond. That's called adaptation." - Rob Dionne   High-intensity interval training (HIIT) is a form of interval training that consists of a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. Rather than committing yourself to one long, 60+ minute workout lifting weights or running on the treadmill to see results, you can complete a HIIT workout in 20-30 minutes to see even better results: Stronger, more defined (not bulky) muscles Greater stamina and higher energy Increased mobility Constant body adaptation that's up for new challenges When you complete a HIIT workout, you should feel a little soreness. You shouldn't be so sore that you can't move, but just enough to feel it in your body afterwards. A little soreness after a HIIT workout is good because it's telling you that your body is adapting and getting more fit.   "Can you burn more calories in a longer workout? Yes, you can. However, the workouts that are the best workouts are the ones that get done. The ones that get done are usually the short ones and especially when we have short attention spans and time commitments." - Brett Hoebel    What Are Common HIIT Mistakes? A lot of people want to jump into HIIT training right a way, but you need to know a couple of things first. If you're someone who doesn't exercise frequently, you want to build your heart and make it strong by doing aerobic and cardio strength training workouts first like walking, running, jogging, swimming, or cycling with lots of rest. Since HIIT is an anaerobic workout, you need to be able to have enough strength, speed and power to be able to tolerate lactic acid that forms in the body.    How to Warm-Up for a HIIT Workout Before you get into a full-on HIIT workout, you should prepare the body by doing a dynamic warm-up first. You could run on a treadmill first, but it's just not the same. Running on a treadmill will warm up your body, but it won't warm up your nervous system or prepare your body for different movement patterns and coordination skills. When you do a dynamic warm-up, you're not just sitting and holding a stretch. Instead, you're moving through each position that you're about to do for the HIIT workout, but at 60% effort. Ease into your HIIT workout by doing simple lunges, slow cardio, or a couple of push ups to get the body ready.   3 Different Styles of HIIT Training   "You can tweak the workout, but if you change up the pattern too much because you're bored, you'll never master the movement pattern and progress. If you never master the movement, technique, and form, you can end up just not putting a lot of effort into the HIIT workout."- Brett Hoebel   It takes time and commitment to really nail down a HIIT routine before you move onto the next one or change it a bit to create a bigger challenge for yourself. To prepare your body for more advanced HIIT workouts, there are three different styles of training that Brett suggests: Beginner: 4x4 HIIT Intermediate: 30 High, 30 Low HIIT Advanced: Complex HIIT   The 4x4 HIIT Workout This routine will help you get ready to do a full out HIIT workout and move on to the 30 High, 30 Low HIIT.  4x4 HIIT workout is for 45 seconds on and 15 seconds off. It includes a combination of 4 exercises for 4 rounds to focus on more cardio strength than explosive movement to ensure that you're focusing on doing a good, quality job for each movement. Instead of a jump squat, do a regular squat. Rather than an explosive sit up, do a whole plank. The movement patterns are the same, but it's not the same type of explosiveness as the 30 High, 30 Low HIIT workout.   The 30 High, 30 Low HIIT Workout To do a 30 High, 30 Low HIIT workout, you do a HIIT exercise for 30 hard seconds and then rest for 30 seconds. If you prefer, you can also mix and match 20 High, 40 Low...15 High, 45 Low....10 High, 50 Low etc. A 30 High, 30 Low HIIT workout can contain a mix of 4-5 movements that usually include the following examples: A fast body weight movement: Burpees Jumping jacks Running in place Mountain climbers A lower body movement: Lunges Squats Jump squats An upper body push movement: Push ups An upper body pull movement: Bent over rows An integrated core movement: Planks Side plans Hip bridges Russian twists To top it off, do 4 or 5 rounds all out with explosive movements.   "With any form of exercise, but especially with HIIT training, you really have to know how to micro progress yourself. Even just a set of dumbbells can make a huge difference in a HIIT workout." - Brett Hoebel   The Complex HIIT Workout The Complex HIIT workout is made up of 5 different movement patterns with weights like dumbbells or a barbell. This workout is set up to have 4 rounds with 5 exercises and the goal is to complete everything within 20 minutes. The Complex HIIT workout is task based in order  to see how fast you can complete all 4 rounds. If you go over 20 minutes, then you go over and that's fine. When you you're able to complete it in 20 minutes or sooner, you move up in weights. Example workout:  Dumbbell jump squat  Walking lunge with the weight on your back  A dumbbell bench with your butt hanging off of the edge  A bilateral bench with butt off of the edge  A bent over row with a straight up barbell  A Swiss ball crunch with a dumbbell   About Brett Hoebel As the author and creator of the revolutionary 20 Minute Body™ book and DVDs, and celebrity trainer on NBC’s The Biggest Loser season 11, Brett Hoebel is one of the country’s most sought-after experts for fast fat-loss, nutrition and motivation. He was also one of the health and fitness experts on Food Network’s Fat Chef, as well as the brains behind the RevAbs® DVDs from Beachbody (producers of P90-X). Greatist named Brett one of the world’s “Top 100 Health and Fitness Influencers” with others including Michelle Obama and Jillian Michaels; and has been touted as “Best of New York” by New York Magazine and Allure. His “fitness from within” philosophy and body-mind approach come from his struggles as an over-weight teenager and diverse experiences in different Eastern and Western disciplines, including his martial arts training in capoeira while in Rio De Janeiro, Brazil. In addition, Brett earned his educational background with a pre-med neuroscience Bachelor degree and has been certified with many organizations including NASM, CrossFit, Yoga Alliance, and the C.H.E.K. Institute for Corrective Holistic Exercise Kinesiology and Nutrition & Lifestyle Coaching. A 15-year veteran in the fitness industry, Brett has shaped-up Hollywood’s finest, including Victoria Secret supermodels and A-list actors. He appears frequently on shows like Dr Oz, Steve Harvey, The Talk, The View and the Today show, and is a contributing fitness expert for publications, including Shape, Self, Women’s Health, Vogue, and Details. Brett’s passion, knowledge and creativity can be seen in the lifestyle-fitness programs he’s created, his company Hoebel Fitness, as well as his Rise Above Bullying campaign where he speaks at schools around the world to inspire and educate children on how inner-strength can turn pain into passion and is the key to overcoming adversity. Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7pm 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 2:30  Join us for our Facebook Live event each Thursday at 7pm PST via our closed OSF Facebook group 6:00  How to get healthy when you struggle with willpower. 16:00 Buy your OSF apparel by June 1! 17:00  Introduction to Brett Hoebel 17:50 What's new with Brett since he was last on the OSF podcast. 21:00  The benefits of short, HIIT workouts compared to longer workouts. 23:50  What is HIIT training and how does it help the body? 28:40  Why stressing the body during a HIIT workout is actually a good thing. 30:15  Is equipment necessary for a HIIT workout? 33:00  The importance of micro-progressing and adding weights and bands to HIIT workouts. 35:10  What mistakes can people making when creating a HIIT workout? 36:30  How to warm-up for a HIIT workout. 38:40  How can someone who doesn't exercise frequently approach working out? Can they do HIIT training? 43:00  How to get used to lactic acid in the body during a workout. 45:15  The different styles of HIIT training: 30 High, 30 Low HIIT 50:30  The different styles of HIIT training: 4x4 HIIT 56:00  The Complex HIIT workout with weights 1:08:00  Dan Johns' Complex HIIT Workout 1:09:00  How to integrate simple exercises into your HIIT routine for a challenge. 1:11:00  Brett's final pieces of advice on focusing positively on your body and fitness. 1:14:30  Brett's experience recording workouts on the Great Wall of China 1:22:55 Closing comments with Rob 1:24:00 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 for One-On-One Coaching Sessions Listen Episode 74 of the OSF Podcast - Brett Hoebel: Biggest Loser Trainer Tells All Visit the official Brett Hoebel website Connect with Brett via: YouTube Facebook Twitter Instagram Pinterest Google+ Check out the 20 Minute Body official website Connect with the 20 Minute Body via: Facebook Twitter YouTube Instagram Google+ Learn more about Sweat with Soul Get some Fitspiration via Sweat with Soul  Join the Sweat with Soul Tribe  Download the Tabata Timer Pro app Read Mass Made Simple by Dan John Join the Movemeant Foundation Check out Coach Dos and his Cardio Strength Training Buy your own SPRI exercise bands Check out EXOS by Mark Verstegen Find a Soul Cycle location near you Learn about SpaceCycle in Asia To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 150 - Brett Hoebel: How to Create Your Own HIIT Workout! We hope you have gained more knowledge on how to be a healthier you.

Please leave a review at http://openskyfitness.com/review   Start to Improve Your Health Today   "Just know that you're doing the best that you can and be kind to yourself. Especially with unpredictable stresses, they can be really debilitating. emotionally and physically." - Devon Dionne   On today's episode of the Open Sky Fitness podcast, we'll be discussing how to navigate yourself through stressful times and how important it is to not be a victim or your situation and take control of your situation. In everyday life, we may face predictable and unpredictable stresses that can throw us off course to living a healthy lifestyle. Listen and learn about our favorite tools that not only help other people, but Devon and I as well get back on track with our health.   Predictable vs. Unpredictable Stresses   "Stress is a state of mental or emotional strain or tension resulting from an adverse or very demanding circumstance." - Devon Dionne   Predictable stress is when you know something is coming up in the future and you can start planning ahead now as far as eating healthy, getting enough sleep, and fitting in some exercise: Vacations Business trips Family reunions Parties Holidays Unpredictable stress occurs when you least expect it and you probably didn't plan for it: Accidents, Injury A death A breakup or divorce Losing your job A Natural disaster   Rob & Devon's Best Tips to Regain Focus on Your Health   "Getting mad at yourself only creates more emotional stress. You're just human and its normal that different stresses will come up. Don't try to be a super hero and just forgive yourself for getting off track. " - Rob and Devon Dionne   When you don't plan ahead or the unexpected actually happens, follow these initial steps to focus back on your life, health, and wellness: Accept that you're off track and forgive yourself. Get a piece of paper and write down a list of healthy habits that you want that are out of integrity. Base and create your list off of the 4 Pillars of Integrity: Fitness, Nutrition, Community, Lifestyle Devon's Routine to Get Back on Track Everyone has different goals and methods for helping them get back on track with their health. For Devon, the following steps help: Drink tons of water and eat lots of vegetables. Cut out sugar completely and eat more potatoes, squashes, and other starchy vegetables to give her back her energy. Drink half the amount of caffeine and try to switch to green tea rather than completely cutting out caffeine. Fit in 1-2 days a week to workout so that it becomes an easy habit to add back to her routine. Outsource Help to Make Your Goals Happen   If you live with another person or have a family, talk to them about your healthy lifestyle goals and ask them to help you make them happen. For example, if your family tends to have a lot of sweet and salty processed foods around the house, kindly ask them to eat them outside of the house to help you not feel tempted to break your goals. To make your life even more stress-free, turn to and hire other people to help you: House cleaners Personal trainers Bookkeepers Personal Assistant Life Coach Nutritionist The list goes on and on as far as the amount of people that are out there who can help you really tackle the problems you want to solve. You might be thinking to yourself, "Okay, but it's super expensive for me to hire someone like a professional cleaner." Rather than thinking about the money, you can always see it as a way to win back the time you would have lost if you had ton all of those task on your own.   Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7pm 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!     Get Your Own Open Sky Fitness Apparel! For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!       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 2:10  Don't forget to buy some Open Sky Fitness apparel this week! 4:00  Open Sky Fitness Q& A: Thursday nights 7pm PST via the closed Open Sky Fitness Facebook group 7:00  Questions from the OSF Facebook group: How can you respond to people who tell you, "Oh you're so lucky to have a fast metabolism." But the reality is that you work hard to have a healthy lifestyle through food and exercise. 10:50  OSF Facebook group question: Will doing both cardio and weight lifting in the same session oppose each other? 13:50  OSF Facebook group question: "My biceps are lopsided. Is this normal? Should I be working one harder than the other to even them out?" 18:00  How do you get your health back on track? Is it better to jump right in to it or start slowly? 20:00 How Devon gets back on track with her health. 26:00  What is stress and how does it affect out lives? How can we take control of it? 27:40  The two different types of stress: predictable and unpredictable stress. 31:40 Steps to regain control of your stress and get back on track 40:30  What to do if it's difficult to schedule and fit in healthy changes? 45:00  How to navigate future predictable stress. 49:00  How to stay healthy during vacation, traveling, or over the holidays. 54:00  Navigating unpredictable stresses in life. 58:00  Don't be afraid to ask for help in your mission to get healthy. 1:02:10 Closing comments with Rob and Devon 1:03:15 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 for One-On-One Coaching Sessions Learn more about our upcoming guest, Dr. David Perlmutter Check out OSF Episode 72 with Jenny Schatzle: 10 Holiday Tips for Staying Healthy To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 149: Getting Back on Track with Your Health! We hope you have gained more knowledge on how to be a healthier you.

Please leave us a review at http://openskyfitness.com/review Living the Primal Blueprint Lifestyle On this week's episode of the Open Sky Fitness Podcast, the incredible and inspirational Mark Sisson joined us to share his personal stories around health and wellness plus advice on living healthy through Primal Blueprint. Mark is the originator of the Primal Blueprint, best-selling author of several books including The New Primal Blueprint and Primal Endurance, founder and blogger of Mark's Daily Apple, and creator of Primal Kitchen and the latest Primal Kitchen Restaurant chain. I had such a great conversation with him and he answered quite a few of the questions that some of our members of the closed Open Sky Fitness Facebook group had for him. We talked about nutrition, fitness, endurance training, and the growth of Mark's various businesses and projects.   What's the Difference Between Primal and Paleo Diets?   "You don't have to be Celiac to have grains negatively impact your health. People's lives can dramatically change when they cut out the sugars, the grains, and the industrial seed oils. Their inflammation goes down, they lose weight, and they can get off their medications." - Mark Sisson on the power of cutting out unhealthy foods from our diets.    Primal and Paleo diets seem to be converging, but there are still some differences between the two. According to Mark, Paleo seems to be more restrictive compared to Primal. The Primal diet is friendlier as it allows: Some dairy products Ghee Grass-fed cow products Raw milk Certain cheeses Wine and other alcohol Some saturated fats are okay     First Steps to Eating Healthy   "The first step to eating healthier is to recognize that sugar is just really toxic. The less sugar we can consume in a lifetime, the better off we'll be in the long end." - Mark Sisson     To begin to eat healthier, the best thing you can cut from your diet are artificial sugars that are hidden in various foods and drinks such as: Sweetened tea Smoothies from fast foods places like Jamba Juice Refined carbohydrates in processed foods Industrial seed oils: Corn oil Soybean oil Canola oil   Endurance vs Sprint: What's the Best Way to Get in Shape? It might seem rational that the longer you work out for, the more weight you'll burn, correct? Not likely. According to Mark, long-distance training is not the best way to manage your weight and it can actually harm your joints because you're doing a repetitive movement for such a long time. Because workouts like HIIT and sprinting are such explosive actions that easily help you get your heart rate up, your body experiences enough acute stress that you end up building muscle and losing weight.  This doesn't make that you have to give up endurance training as your go-to workout, it just mains that make you should mix up your workout to include more HIIT or sprints to help avoid injury or chronic stress.   About Mark Sisson Health and fitness expert Mark Sisson is the bestselling author of The Primal Blueprint and several other Primal Blueprint-branded books, and one of the leading voices of the burgeoning Evolutionary Health Movement. His blog, MarksDailyApple.com, has paved the way for Primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being. From its humble - and controversial - beginnings in 2006, Mark's Daily Apple has grown into one of the highest-ranked health information resources on the Internet, with some 3 million unique visitors each month. Mark, 62, has a BA in biology from Williams College and is a former world-class endurance athlete, with a 2:18 marathon and a fourth-place finish in the Hawaii Ironman World Triathlon Championships to his credit. Today, Mark directs his competitive energies into high-stakes Ultimate Frisbee tournaments against competitors decades younger. Besides blogging daily, Mark conducts seminars on the Primal Blueprint way of life and hosted 9 multi-day total immersion retreats called PrimalCon at locations across America and in Mexico from 2010-2014. He operates Primal Blueprint Publishing in Malibu, CA, publishing his own titles as well as work from other authors promoting ancestral health principles. Mark is married to Carrie and they have two children.   Get Your Own Open Sky Fitness Apparel! For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!   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 4:10  Get your own Open Sky Fitness apparel for this week only! 6:20 What's the best way to restore electrolytes naturally (no Gatorade) after an intense workout? 13:40  Introduction to Mark Sisson. 14:10  The secret to walking across a slackline. 17:15  The beginning of Mark's Daily Apple blog website. 20:00 How Mark's Daily Apple has grown and what it offers to its readers. 23:00  Mark's first book, The Primal Blueprint and how Mark began his business. 26:00  How does Paleo nutrition connect with being Primal? 28:00 What's acceptable in the Paleo Diet and what's not? 30:40 Is there a proper way to prepare legumes compared to what other people would do? 33:00  What do you do to find the best information on nutrition? 36:50  The value of looking at different types of nutrition from Paleo to Vegan to Vegetarian in order to help your individual health. 37:40  Mark's beginning as an endurance athlete who was following a high-carb diet and how that affected his health and wellness. 40:00  The power of good nutrition and cutting out the bad foods. 42:00  Rob's own transition to starting to eat healthy foods. 42:55  What are some baby steps to get started on eating healthier foods.  45:20 Mark's advice for those who over-train or do long-distance cardio as a means to manage their weight. 48:00  How to burn body fat at the gym 53:00  How can you tell when your body actually needs carbs vs. your body is craving for carbs. 57:30  The best workout to help you lose weight. 1:01:15  What should a week of workouts look like for a person? 1:05:10 Facebook question: Are their vital nutrients, minerals, and vitamins that the Primal Diet doesn't provide if you properly follow it? 1:08:50  Facebook question: When will Primal Kitchen products be coming to outlets in the UK? 1:11:00  Upcoming Primal Kitchen restaurant openings 1:12:35 Closing comments with Rob and Devon 1:16:00 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 for One-On-One Coaching Sessions Listen to OSF Ep. 130 - The Life of an Ultrarunner with Zach Bitter Check out OSF Ep. 97 - The Origin of the Paleo Diet with DR. Loren Cordain Learn more about our upcoming guest, Dr. David Perlmutter Connect with Mark Sisson via: Twitter Facebook Instagram Visit the official blog for Mark's Daily Apple Read Mark's Daily Apple Blog Check out the Primal Blueprint official website Listen to the Primal Blueprint Podcast Connect with Primal Blueprint via: Facebook Pinterest YouTube Instagram Visit the official Primal Kitchen website Buy your own Primal Kitchen Mayo Connect with Primal Kitchen via: Facebook Twitter Instagram YouTube Check out the following Primal Blueprint books including: The New Primal Blueprint by Mark Sisson Primal Endurance by Mark Sisson and Brad Kearns The Primal Blueprint 21-Day Total Body Transformation by Mark Sisson The Primal Blueprint Cookbook by Jennifer Meier and Mark Sisson Primal Blueprint Quick and Easy Meals by Jennifer Meier and Mark Sisson The Primal Kitchen Cookbook by Mark Sisson The Primal Connection by Mark Sisson Discover what's in Mark's Daily Diet Visit an upcoming Primal Kitchen Restaurant near you! Learn more about Robb Wolf including his latest book, Wired to Eat Find out more about Chris Kresser Discover who Robert Lustig is Get your own copy of The Thrive Diet by Brendan Brazier Learn more about Vega products Find out more about NUUN Tablets   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 148  with Mark Sisson: How to Heal Your Body with the Primal Blueprint! We hope you have gained more knowledge on how to be a healthier you

Back Spasms and Problems 101   "Most back spasms are from either not stretching and warming up or from sitting all day. You really can't escape back spasms. Even if you're physically active, they're impossible to avoid. Even for us." - Rob and Devon Dionne   Do you find simple tasks like picking up something off of the floor or twisting to reach something behind you painful and straining? When we think of back pain, we usually imagine someone suddenly throwing out their back. But back pain can happen day to day and even the simplest of movements can cause it to happen. Recently, Devon experienced a horrible back muscle spasm the day after a dance class and we had the idea to talk about back spasms on the show. On today's episode of Open Sky Fitness, Devon and I go into depth about: The different parts of the back How back spasms can happen and what they feel like The difference between a strain and a sprain The difference between a bulging disc, a herniated disc, and a ruptured disc. What degernative disc disease is and what it feels like Sciatica Piriformis Syndrome The importance of stretching and being pro-active with building a strong body Why good sleep and nutrition are so important for your back's health   "We need to know how we got our back problems before we can treat them." - Devon Dionne   How to Treat and Prevent Back Spasms & Pain   "Be mindful if you always sit the same way. If you don't switch up how you sit every once in awhile, those movements can cause problems in the future. Mix things up and keep your balance steady." - Rob Dionne   To relieve your back pain, we suggest the following treatments: Ice or heat the area, but icing is better. Visit a chiropractor or a massage masseuse Take pain medication for major pain Use a spinal decompression machine To prevent future back spasms and pain in the future, you want to be pro-active and focus on building your core strength. We suggest the following activities: Gyrotonics Sitting on a yoga ball Planking Any form of daily exercise and even just a walk Marching in place on a trampoline Anything that helps to release endorphins such as meditation   "Stretching is not just about warming up your body. It's also about realigning it so that you can avoid injury during your workout." -Devon Dionne   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 3:00  The topic of the day: back spasms 4:00  Why do our backs hurt? What is back pain and what is the problem? 4:30  The different parts of the back and spine explained. 4:50  Signs that your lower back/lumbar area of your back is hurting. 5:30  Signs that your thoracic spine is in pain. 6:40  Signs cervical neck pain 8:00  All about muscle spasms and how they happen. 12:20 The difference between a muscle strain and a sprain. 13:50  The bones in the back and what problems can occur there (bulging or herniated discs). 19:30  Why some people get bulging discs and either have pain or don't have pain. 20:00  The difference between a bulging disc, a herniated disc, and a ruptured disc. 21:00  The degenerative disc disease:  how it can happen and what it feels like. 23:00  Sciatica explained 25:00  Piriformis syndrome explained and how to heal it with yoga or a massage. 27:50  Find out how you hurt your back before you begin to treat it. 29:10  Why it's important to not just stretch and warm up before a workout, but also realign your body to help avoid back spasms and other injuries. 33:00  How to avoid a future back injury or spasm. 35:00  How to treat back pain and spasms. 42:00  How to be proactive about potential back pain in the future: Core strength building 44:00 Your back's posture 49:50  The connection between your back's health with sleep, stress, and anxiety. 51:30  Pay attention to where you hold the stress in your body 52:00  How you can get a good night's sleep to help your chronic back pain, anxiety, and stress. 52:30  The power of actively stretching out and strengthening your hamstrings daily. 55:50  Increase your intake of ant-inflammatory foods 57:00  Closing comments with Rob and Devon 1:24:30  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Learn more about our guest for next week: Dr. Bill Sears Listen to last week's episode with Dr. Trevor Cates: OSF 143: Skincare Hacks - How Nutrition Affects Your Skin Check out OSF with Esther Gokhale of the Gokhlae Method to learn more about good posture and back pain - OSF 122 Achieving a Primal Posture   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

 http://openskyfitness.com/review "Skin is our magic mirror. It's right on the surface of our bodies. It's a great opportunity to use your skin as a way to look at your overall health and to see if you're on the right track with your lifestyle choices of there are root causes that need to be addressed." - Dr. Trevor Cates   Skincare from Within On this week's episode of Open Sky Fitness, we had Dr. Trevor Cates aka The Spa Doctor join us on the show. Dr. Cates is a licensed naturopathic physician with an education in science-based and integrative medicine and over 14 years of clinical experience. We had a really great conversation today about skincare and what we can do to improve our health including which foods can either help or hurt our skin.   What is a Naturopathic Physician? A naturopathic physician uses an integrative, natural approach to find the root cause of health issues and find natural ways to help support and heal the body. They can prescribe medicine, but they want to find the best, natural way to help improve the body without prescriptions.   6 Root Causes of Skin Issues   "Instead of being hard on yourself about your skin's appearance and then trying to cover it all up with makeup, you can be using your skin as a tool. It's giving you information about the health of your skin and body so that you can make positive changes in your life." - Dr. Trevor Cates   Take a moment during your morning or night routine such as when you're brushing your teeth to pay attention to your skin. If you notice that something is off about it, ask yourself what have you been doing lately that could cause it. How's your sleep, stress levels, nutrition, or water intake? According to Dr. Cates, 6 of the most common root causes of skin problems include: Hormonal Imbalance Low Thyroid Function Hyperthyroidism Adrenal Hormones Gut and Microbiome Connection  Skin Products   Skin is Your Magic Mirror - The Spa Doctor     Are Skin Care Products Even Good for Us?   "It's really important for us to take a closer look at our personal care products and what we're using. I know that people are trying to do a good thing to try to make their skin look better, but in both the short and long-term, it can actually make things worse with your skin and overall health." - Dr. Trevor Cates   In general, we use about 9 different products on our skin every day and that ends up being about 126 different ingredients. Only 11 ingredients have been banned in the US, but thousands of ingredients have been banned in Europe. Some products that include "fragrance" in their list of ingredients are using it to cover up other ingredients such as diethyl phthalate. Ingredients such as this can be absorbed into the blood stream and disrupt our hormone levels. For healthier skin, Dr. Cates recommneds using essential oils or a product that is at a 4.5 ph level. Some packaging will tell you the ph level, Otherwise you can call the manufacturer and ask them for it. Essential oils are healthier and have better qualities such as enhancing the skin and improve skin issues.   How Does Food Affect Our Skin? As you might imagine, some foods are really good for our skin and others may cause problems. According to Dr. Cates, both avocados and wild Alaskan salmon are two great sources. Avocados have a good source of healthy oils, monounsaturated fats, and antioxidants that can really help the skin (but also trigger acne for some people). Salmon, sardines, anchovies, or fish oil capsules or supplements can be good alternatives as all of these are rich in Omega 3 fatty acids and are anti-inflammatory foods. Try to have one avocado a day and fish or a supplement a couple of times a week to see if it helps improve your skin. Sugar, dairy, and even coffee or wine be triggers for acne and inflammatory responses.     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 2:00  About Dr. Trevor Cates 3:00  Question from our listeners: I've lost so much weight on a calorie deficit diet, how can I start to eat normal again? 21:45  Introduction to Dr. Trevor Cates 22:30  What a naturopathic doctor does to help clients. 25:00  Dr. Cates experience with difficult skin and health when she was a child. 25:40  How Dr. Cates discovered naturopathic health. 28:00 The importance of looking for a naturopathic doctor who has graduated from one of the 4 year accredited schools. 31:50  How Dr. Cates chose the podcast name, The Spa Doctor. 33:40  What kind of information can we gather by just looking at the skin? 36:00 The 6 root causes associated with skin issues. 36:20  1) Hormonal Imbalance 37:00 2) Low Thyroid Function 37:20 3) Hyperthyroidism 37:26  4) Adrenal Hormones 37:45  5) Gut and Microbiome Connection 38:20  6) Skin Products 38:40  What we can do to help heal our skin. 41:40 Should we be using common skin products: lotions, perfumes, colognes, sunblock etc.? 49:00 What should we be avoiding at all costs to have healthy skin? 53:00  Are powdered sunblocks beneficial? What sunblocks do you recommend we use? 56:30  Are there preferred foods for your skin? 58:40  What are the different skin types and what can we do to help improve them? 1:02:00  How Dr. Cates gets in touch with clients and how she helps them. 1:06:30  Dr. Cates answers questions from our Open Sky Fitness Facebook Group 1:23:00  Closing comments with Rob and Devon 1:24:30  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Visit Dr. Trevor Cates' official website Learn more about your skin via The Spa Doctor Take The Skin Quiz Read Clear Skin from Within by Dr. Trevor Cates Connect with Dr. Cates via: Facebook Twitter YouTube Instagram Listen to The Spa Doctor Podcast Read The Spa Doctor Blog Buy from The Spa Doctor Skincare Line Find a naturopathic doctor near you Listen to OSF Ep 95 - NY Times Article is One-Sided About the Biggest Loser Check out the OSF Ep. 133 - Should I Count Calories? Why or Why Not? which diet is right for you Steroid episode To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   Join Our March Madness Challenge! Making Healthy Skills A Lifestyle! We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle. We'll begin on Sunday, March 5 and end on Saturday, April 1. Each week, we'll be focusing on a different area of health and wellness using apps and tools: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.      Are Steroids Worth The Risk?   "Steroids change you for life and you have to be prepared for that decision. At 19 years old, like where I was, you are not equipped to make a decision that changes your life."   On this week's episode of Open Sky Fitness, a friend of Rob's agreed to do an anonymous interview about his previous experience with taking steroids. No longer taking steroids now, he gave Rob an inside look into how he got involved in steroids, why he decided to stop taking them, and what he learned from the entire experience. Rob and his guest also spoke about: The emotional and physical toll of taking steroids. Why he has to do testosterone hormone therapy. How his body changed before, during , and after steroid use. The negative impact of taking steroids. What would happen if steroid use were legal. The impact that media has on men's body image. The cost of buying steroids. And most importantly, how this person plans to use his experience to help other people who are going through the same situation.   CHECK OUT OUR BATCH COOKING SHOW! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!   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 3:00  March Madness Week 3: Mental Health 6:00  The Open Sky Fitness Podcast Facebook Group 11:30  How can you get enough nutritious calories during the day when you spend most of you day out of the house? 23:30  All About Steroids 24:00  When did you begin taking steroids? How old are you now? 24:26  Why did you start to take steroids? 26:00 His size before steroids vs when he took steroids to now without steroids 31:00  Did you ever face a moral dilemma before you started taking steroids? 33:00  Do you think steroids will ever become legal? 33:20  Participating in testosterone hormone replacement therapy 35:00  What types of steroids are out there? How do you take them? 36:50  Is there a limit to taking steroids? How do you know if you're taking too much? 38:00  Is there a negative impact if you take too many steroids? 43:00  Are steroids something to you can do a couple of times or is there a drop off point? 44:00  What were the side effects that your body went through? 48:00  If you could, would you go back and recommend taking steroids to your younger self? Do you regret ever taking steroids? 52:00 Do you think the media is responsible for affecting men's body image and perception of themselves? 56:30  How much did it cost you to take steroids? 58:00  How did you keep up with your steroid use? 1:00:00 When did you decide to stop using steroids? 1:02:00 Did your body take any additional hits because of steroids? Any areas such as your kidneys or liver? 1:03:00  Was it easy to find a hormone therapy doctor? 1:06:00  Did you experience any type of depression post steroid use? 1:09:00  How many people actually do steroids? 1:13:00  Does Hollywood make it easy for its actors to have access to steroids and specific trainers? 1:15:00  How was your temperament while on and off steroids? 1:16:00  What has life been like now that you're off of steroids? What difference do you feel? How long does it take until you feel like you need to take steroids again? 1:17:30  How do steroids affect your day to day life? 1:18:30  What's next in store for you? 1:21:30 Closing comments with Rob and Devon 45:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Check out our March Madness Challenge! Listen to the Open Sky Fitness Podcast episode 47 with Mark Bell: Bad Ass Power Lifter Listen to the Open Sky Fitness Podcast episode 105 with Jay Campbell: Should You Consider Testosterone Therapy? Pumping Iron: Ben Pelusky Watch the OSF Batch Cooking Show! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Please leave a review at http://openskyfitness.com/review Join Our March Madness Challenge! Making Healthy Skills A Lifestyle! We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle. We'll begin on Sunday, March 5 and end on Saturday, April 1. Each week, we'll be focusing on a different area of health and wellness using apps and tools: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.   Generational Nutrition: Setting Your Family Up for Health Success   "Your relationship with food directly comes from your family. What you eat now is a mirror image of what kind of diet you had as a child." - Rob Dionne   On this week's episode of Open Sky Fitness, Rob and Devon discuss generational nutrition. They explore how parents can influence their child's future eating habits and what we can do as parents to help the entire family get healthy and make good choices. Without even realizing it, our own eating habits may have been passed down to us from our grandparents and parents. What we ate as a child and maybe even now can go generations back. Fortunately, we have the awesome opportunity to stop the poor nutrition pattern and transition into something better.   How Do Families Begin Poor Eating Habits?   "In American culture, we just think that when we're hungry, any type of 'food' can sustain us and that 'food' could be labeled as many things that are processed. But food is supposed to nourish you. It's supposed to feed you; it's supposed to give you vitamins, minerals, macronutrients, and micronutrients." - Devon Dionne   Time and Convenience Our nutrition habits might not only be based on what our grandparents cooked for our parents. Time and convenience can play a huge role as well. In a two-parent household where both parents work or a single-parent household, no one may have the time or energy to buy ingredients, prepare the meal, and clean up the plates. That's when convenient foods like ordering out pizza or picking up fast food can become part of the regular routine.   The Relationship with Food or Beverages We can easily associate food with good memories or bad memories. A good memory might be baking cookies with your mom or watching someone prepare a delicious meal. A bad memory could be a parent who decides to drink alcohol rather than deal with their emotions and properly take care of themselves. Child learn from listening and watching their parents actions. So depending on the relationship that they had with food and beverages, we either may have the same relationship or it impacts us in a different manner. If your parent was controlling, you may become controlling as well and especially around food. If you didn't feel loved, you may feel that you don't deserve love and so you deprive yourself of food. You might not have leard a good way to handle your feelings and so you may "eat your emotions." If your family felt happy, depressed, or mad throught their lives, you might have picked up on the same attitude. If your family was "fatphobic" meaning they believed fat people were less than they were, then if you gain weight, you may feel like they won't love you anymore.    How Can We Become Healthy for Life?   "Be realistic and give yourself self-love. It takes work and focus to change. It can be hard because this is a life change." - Devon Dionne   To start, don't be too hard on yourself because none of this is your fault. You may not have received the right information about health when you were younger, but now you can take action and turn your life around. If you've followed yo-yo diets throughout your life, you need to realize that being healthy is for life. Be realistic and nice to yourself because it takes small steps and creating good habits to get in the best shape of your life. It doesn't happen overnight with a "magic diet or pill."   "You can't learn to be healthy unless someone teaches you how to do it." - Rob Dionne   5 Steps to Begin a Healthy Lifestyle Learn and try to teach yourself how to be healthy with good habits: Seek out health information Read about nutrition and fitness Reach out to experts that can help and guide you with making changes in your life: Holistic Nutritionist Therapist Fitness Trainer Self-help and pay attention to your body's changes with the following tactics: Keep a food journal Start a bullet journal Create positive affirmations Focus on positive reflections of yourself and your accomplishments Pray Meditate Write in a gratitude journal Create one habit at a time that's very easy to commit yourself to do every day such as: Drink 80 - 100 oz of water everyday Eat 1 more vegetable Walk for 30 minutes Preparing yourself to be healthy: Meal prep Batch cooking Make healthy lunches for your kids   "If you haven't learned to have a healthy mindset from your family or your school, where do you learn it from? Go seek a professional that can help. Choose someone who has spent time in school learning about how to teach people how to have a healthy thought process about themselves." - Devon Dionne       CHECK OUT OUR BATCH COOKING SHOW! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!   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 2:30 Join our March Madness Challenge! 7:00  Family Trends and Generational Nutrition 9:00 How we can get caught up in an unhealthy cycle like our parents 12:00 New information can be exhausting, but you have to be willing to make the change. 14:00 Rob's nutrition  and typical dinner when he was a child. 17:10 How do families begin to create these habits and what are they? 20:00  The eating habits Devon's family had when she was growing up 22:00  Why we need to teach children to eat nutritional foods 25:00  How our family relates to food 32:00  How do we change the course and start feeling valuable and that we deserve to be healthy? 33:45 Where to begin to get healthy 44:10 Closing comments with Rob and Devon 45:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join the The Open Sky Fitness Podcast Group on Facebook   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 137 with Autumn Calabrese: Moving Forward and Staying Strong! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   "Why would you treat your body as if you were going to get a second chance at another body. Our bodies do regenerate and heal, but the more you think about it, you realize that you get one shot at taking care of your body. We don't get to choose the body we get and we have to treat it the best way that we can." - Rob Dionne     Join Our March Madness Challenge! Making Healthy Skills A Lifestyle! We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle. We'll begin on Sunday, March 5 and end on Saturday, April 1. Each week, we'll be focusing on a different area of health and wellness using apps and tools: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.   Moving Forward and Staying Strong On this week's episode of Open Sky Fitness, I had the great opportunity to sit down and discuss with Autumn Calabrese about her life story and career as a personal fitness trainer. Autumn Calabrese is a celebrity trainer, working mom and a best-selling author. Autumn rose to recognition by revolutionizing the Beachbody fitness model with her approachable and comprehensive portion control system.   How Autumn Got Back Into Shape After Her Pregnancy   "You're weight loss results is 80% based on your nutrition intake." - Autumn Calabrese   After Autumn gave birth to her son, she began to focus more on her nutrition to help her get back into shape. She realized that processed cereals, granola bars, and dairy were some of the items that she would have to cut from her diet. Instead she decided to turn her diet around by making minor tweaks to her nutrition intake and eating the following healthy foods: Fruits Vegetables Water Raw nuts without salt Avocados Balancing other macronutrients.   Autumn's Tips to Staying Motivated to Workout Have somebody hold you accountable. Keep your alarm away from you so that you physically have to get up to turn it off. Play games in your head while you work out: Just tell yourself to do 10 minutes and before you know it, you'll be warmed up and ready to go for the complete workout. Create a playlist to listen to as you workout. Treat yourself to new workout gear.   "The more you cook at home the more you know what's going into your food and the more you can control how much salt, sugar etc. goes into it. That makes a whole world of difference for your nutrition." - Autumn Calabrese         CHECK OUT OUR BATCH COOKING SHOW! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!     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 1:45  Join our March Madness Challenge in the The Open Sky Fitness Podcast Group on Facebook 3:20 Question from our OSF Facebook Group: What's better? Getting a deep tissue massage or an acupuncture session post workout? 9:00  How to improve lower back pain 17:00  Introduction to Autumn Calabrese 18:30  Autumn's childhood, dancing experience, and journey to becoming a successful personal trainer 25:00  The ups and downs that Autumn struggled with and bounced back from throughout her life. 33:30  The beginning of Autumn's career with Beach Body and staying positive through difficult moments. 36:00  When was a time in your when being healthy was a struggle for you? 41:30  How Autumn was able to lose the weight after her son was born. 42:20  What Autumn learned about her body after she had her son. 47:20  Autumn's day to day struggles 50:10  How Autumn struggles to be motivated to workout now with balancing her career and being a mother. Why she understands that it's okay to give yourself and her body a break from working out. 53:40  Autumn's hints and tips to staying motivated to workout 58:15 The 21 Day Fix and portion control 1:02:30  How Autumn based the 21 Day Fix on how she controls her nutrition and prepares for physique competitions 1:04:00  OSF Facebook group questions: I just started the nutrition portion of the 21 Day Fix. I'm currently off from work and have the time to measure and prepare food. How can I continue to do this when I go back to work? 1:06:30  OSF Facebook group questions: How did you balance all of the delicious Italian food from your family? My husband just bought a book on how to make paste 1:09:40  Where can you watch the Fixate cooking show and buy her cookbook, Fixate. 1:12:00  If someone was to get started today to get the ball going on their fitness, what can they do? 1:13:40  Closing comments with Rob 1:15:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join the The Open Sky Fitness Podcast Group on Facebook Learn more about our guest for next week's episode, Quentin Zerfaas, who is one of the creators of the Streaks app. Check out Autumn Calabrese's official website Get started on Beachbody's 21 Day Fix with Autumn Calabrese Start getting fit the Beachbody's Country Heat Watch the Beachbody Fixate Cooking Show with Autumn and her brother, Bobby. Read Autumn's FIXATE Cookbook - 21 Day Fix Recipes Beach Body on Demand: Get the special deal: $99.95 for the entire year to every workout and the cooking show, Fixate. Stay tuned for Autumn's upcoming book,  75 Healthy Lunch Ideas for Kids Visit the official Modern Moms website Check out episode 45 of the OSF Podcast with Jill Miller: Secrets for Releasing Muscle Tension and Pain Listen to the OSF Podcast episode 101: How Tony Horton Changed the Face of Fitness Watch the HBO Documentary, Becoming Warren Buffett   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 137 with Autumn Calabrese: Moving Forward and Staying Strong! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review: http://openskyfitness.com/review 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! Should You Count Calories? Are counting your calories really worth it? On this episode of Open Sky Fitness, Rob and Devon discuss the disadvantages and benefits of counting calories on a daily basis. Counting Calories is a Mental Game   "Doing such a low-calorie diet can be dangerous because you don't really learn how to live a healthy lifestyle. You learn how to live a low-calorie deficit lifestyle and it messes with your body." - Rob and Devon Dionne on one of their clients following a low-calorie diet to lose weight fast.   The mentality that we have to eat less and move more actually hurts us. It makes us all feel targeted and that we're not doing enough even though we're really giving it all we've got. All of our bodies are different and we have different health goals. Diets are created to help people, but the reality is that extreme diets like low calorie diets only help 5% of people! That's right, low calorie diets have a 95% fail rate!   A Strict Health Program or Diet is Not Your Golden Ticket Programs like The Biggest Loser or meal plans like Jenny Craig and Weight Watchers may seem like they help people experience health miracles, but they're really not sustainable in the long term. Once you're done with a program like The Biggest Loser, you have to figure everything out for yourself again. You're not in such a strict environment anymore. You have to learn how to cook for yourself and maintain your healthy lifestyle while balancing everything  out- work, family, and other responsibilities at the same time.   "The best thing that you can do to see improvement in your health is to eat whole foods and find a physical activity that you love and can do for 2-3 times a week." - Rob and Devon Dionne on living a healthy life.   What is a Calorie?   It's true that if you eat more calories than you can burn, you will gain weight and if you eat fewer calories than what your body needs, you will lose weight. But the question to answer is: How are you burning those calories? - Devon Dionne   A calorie is essentially a unit of energy that the body can utilize. It's easy to keep track of the calories that you take in, but it gets complicated when you want to calculate how many calories you're burning with exercise. A lot of people believe that the calories that come from what they've eaten and what they're burning are the same, but this is not true. There are many different factors that come into play that help you burn calories. Your body actually utilizes and burns calories in 4 different ways: Resting metabolic rate Thermogenesis: the calories it takes for your body to digest food Hormones Exercise   Your Resting Metabolic Rate   "We're genetically designed to over eat. So when we have the opportunity to over eat, we do it because our bodies are designed to store as much excess energy as possible for the times when we do not have the opportunities to consume food." - Rob Dionne   Think of your body like a bank and the calories that you consume are your salary. Each day, you take in a certain amount of money/calories and you either spend it all or you have a bit left at the end of the day. The money/calories that are left over from before go into the bank/body storage. If you spend what you take in, you don't lose weight and stay the same, but if you have calories left over, you gain weight by storing fat. Doing a low calorie diet is like chopping our salary by 1/3 of what our body is used to consuming. When we lower our calorie intake, our body learns that it cannot burn as much as it could before because it wants to hold onto the fat that we've stored. Storing calories and fat is a natural survival tactic that humans have had for centuries. We've had it ever since we were hunters and gatherers when food wasn't always available for us. A low calorie diet lowers your metabolic energy rate because your body wants to hold onto the energy.   Thermogenesis: Whole Food vs Processed Food Thermogenesis tells us how many calories we're able to burn in our digestive system. There was a study done about how our bodies are able to burn calories when we eat whole foods vs. processed foods. During the study, one group ate whole-wheat bread sandwiches with real cheddar cheese and the other group ate white bread with processed cheese. In a nut shell, the study concluded that we use way more energy and calories to digest whole foods than we do for processed foods. The quality of food that we eat makes a difference in the amount of calories we burn.  In another example, Rob and Devon took a close look at how a processed meal of 1,700 calories from a fast food restaurant compares to a whole meal of at most 1,000 calories that contains a steak with veggies and/or potato. Our body can easily digest the 1,700 calorie meal so our body doesn't really burn a lot of calories. However, when we eat a whole meal of steak and vegetables, the body burns so much energy and calories just to digest all of the food during thermogenesis.   The Connection Between Calories and Hormones   "Calories in restaurants and on labels can give or take by 20%. So the FDA will allow for a protein bar to label the product as having 20% less calories than it actually does have. Therefore, a protein bar may say it has 200 calories, but it could actually have 20% different and have up to 240 calories." - Devon Dionne   Insulin Production Can Increase When we're healthy, our cells are able to receive energy from food in the form of glucose. If we have too much glucose, then the excess amount is stored as fat. If we follow an unhealthy diet, the glucose is unable to get into the cells to give us energy. Instead, the glucose just ends up staying in the blood stream. But we don't want the glucose to stay in the blood stream and so our body keeps pumping more and more insulin to try to get rid of it. If the glucose has no where to go, then it ends up in the liver and stored as fat. When there's too much glucose in the body, we can become insulin resistant. When we have so much insulin in our bodies and we're depleted of energy, we could have Type 2 Diabetes.   The Function of Adrenaline Can Slow Down Because of over production of insulin, adrenaline cannot function properly. It cannot use fat from the cells and utilize them. If you eat all the time, you'll have too much insulin and your body cannot release adrenaline.   The Right Amount of Proper Exercise Can Burn Calories   "Cardio is a great way to burn calories in the moment. But weight lifting burns more calories overtime and increases both your metabolism and insulin sensitivity." - Rob and Devon Dionne   No one should feel like they have to force themselves to do a certain workout for so many hours and days each week. To help you burn more calories with exercise, find something that you enjoy doing. Whatever form of exercise you love to do, make sure that it's doable and you can do it a couple of times each week. Maybe you can't hike every day, but you can at least go for a run or hit the gym during the working week. The best way to see results is to do both cardio and lift weights. Cardio helps you instantly burn calories, but lifting weights will allow you to have long-term results. Just keep in mind that the more muscles you have, the more weight you will have to lift over time.   Too Much Exercise is a Recipe for Disaster Believe it or not, there is such a thing as working out too much. Over-exercising will actually help you gain weight! When you're stressed out and you're working out a lot, your cortisol stress levels will increase. When your cortisol levels are high, it decreases your insulin resistance and you hold more weight in your body.   When Is Calorie Counting a Good Idea? Calorie counting can be good for two things: A starting point to know your body When you're preparing to be in a fitness competition Counting calories is a great way to know the base point of  your health and how many calories you're eating each day. It can help you pay attention to the foods that you're eating, the portion size, and understand how many calories you should cut out from your diet. You don't have to count calories forever. Just do it for a week or so to understand your personal nutrition.  Keep a food journal to track everything including how many carbs, proteins, macro-nutrients, and fats you're eating.   Counting Calories Can Do More Harm Than Good   "What are you learning about your body when you go on a diet? Besides just losing weight, are you paying attention to your energy levels, digestion, sleep, or even your mental health? Pay attention to those factors because when you put your body through a calorie deficit, it's less likely that your body will be able to run smoothly." - Rob Dionne   Unless you're just starting to take a look at your nutrition or you're going to be in a body building competition soon. There's really no reason why you should be concerned with counting calories. To summarize this topic, here are reasons why you shouldn't be counting calories: It's mentally unsustainable Slows down your metabolism Easy to yo-yo your diet Creates stress and bad moods Poor quality of food from programs like Jenny Craig and Weight Watchers Harms your digestion, sleep, and mental health     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 5:00  Yes or no? Calorie counting: effective strategy for weight loss in the long term? 8:00  Why programs like The Biggest Loser won't help you live a healthy life for the long-term 10:50  What is a calorie? 12:35  Resting metabolic rate explained 18:05  Thermogenesis: How many calories burn in our digestive system 21:30  The connection between calories and insulin 28:50  The function of adrenaline 30:30  The quality of food makes a difference with burning calories 33:15  Low calorie diets increase stress hormone levels 35:00  Different cultures and lifestyles have different diets to follow 36:20  How exercise affects your intake of calories 39:00  There's such a thing as too much exercise 39:30  A summary of why you should avoid a low calorie diet and even counting calories 47:20  Closing comments with Rob and Devon 50:10  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Listen to episode 95 of the OSF Podcast- NY Times Article is One-Sided About The Biggest Loser Check out OSF episode 120- How to Hack Your Diet: Carb Cycling & Fasting Learn more about calories and healthy eating with episode 123- Hot Topics: Gluten & Sugar Step up your cooking game with OSF Episode 119- Convenient Foods and Meal Prep Hacks Get organized with the OSF episode 117- Kitchen Clean Out Hacks Find out Which Popular Diet is Best For You with the OSF episode 116 Change your ways with OSF Episode 115- 5 Steps to Planning a Healthy Life Want learn the healthy way to add calories? Find out How To Gain Weight Fast with the OSF Episode 90   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 133- Should I Count Calories? Why or Why Not? We hope you have gained more knowledge on how to be a healthier you!

"When you get intuitive with your body, you can be honest with yourself. That honesty and intuition really have to couple together and that will be your map to help you understand where your body is going."- Zach Bitter   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!   A Short Guide: The New Year Big Gym Rush Before you listen to the interview with Ultrarunner, Coach, 100 Mile American Record Holder, and 12 Hour World Record Holder, Zach Bitter, Rob and Devon had another special guest on the podcast this week. CEO and owner of the Los Angeles StrengthRx CrossFit Gym, Justin Schollard, discussed with Rob and Devon about what to do when the big gym rush happens in January when the New Year Big Gym Rush happens across nation. Whether you're a veteran gym goer or you're just starting to go the gym, you may find the gyms to be over-crowded, a bit chaotic, and unsure of what to do in some situations.   Read on to learn how we can all make the gym a great place to be for everyone.   Make Your Gym a Comfortable Place for Everyone Meet New People & Create a Fitness Community You might feel intimated or uncomfortable when you start going to a gym. You're not sure how to use the equipment, people are lifting heavier weights or are faster at you on a cardio machine, you don't know what to focus on etc. The best way to get comfortable at the gym, is to meet new people. Join a class that interests you such as dance, cycling, or HIIT for example. That way, you get to know other members and trainers at the gym right away. At CrossFit gyms such as Strength Rx, you can automatically sign up to join small classes with only 12-20 people per session. That way, compared to joining a 24 hour gym where you're all on your own, you have the chance to get to know others and belong to a community of people with similar goals. If you are a veteran gym member, try to go out of you way to talk to new members. Even a simple 'hello' or smile will help people to feel welcome at the gym.   Go In With a Plan A lot of people tend to wander aimlessly from one machine to the next without a real plan for the hour that they're at the gym. Instead of going to the gym with no idea what you're going to do, create a plan for yourself. Decide how many minutes of cardio you will do, if today is leg or arm day, how many reps you will do for each set etc. If you know exactly what you're going to do for your workout, you'll feel focused and confident.   Take it Easy Even if you decide you're going to the gym to walk on the treadmill rather than your neighborhood, you still have a plan and it will help you become more familiar with your new gym. To help you get started with building your own workout plan, check out our Open Sky Fitness templates here: Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.    Gym Etiquette 101- To Cycle In or Not to Cycle In? Should you ask to cycle in or wait for someone to be done at a machine? Try to cycle in! You can easily make a new friend or workout buddy at the gym by cycling in with another person. It can be intimidating, but people are usually very friendly and will let you cycle in if you ask politely. If somebody is lifting way more than you, like 2-3 plates at the dead-lift for example, it's best to let them finish their set and use the equipment when they're done.   Zach Bitter: The Life of an Ultrarunner Ever wondered what it was like to be and race as an Ultrarunner? This week, Rob interviewed Ultrarunner, Coach, 100 Mile American Record Holder, and 12 Hour World Record Holder, Zach Bitter. Find out how Zach got his start as an Ultrarunner, how to become fat-adaptive, and how Zach trains to compete in 100 mile races.   Discover Your Fitness Zone   "What I've found is that by just keeping your heart rate consistent, your body will experience enough stress so that it can adapt. But the body shouldn't receive so much stress that it need to spend so much time recovery from it." - Zach Bitter   You don't have to go all out to build your body and get faster. If you stay at a comfortable, elevated heart rate, you can easily get into the fitness zone every time you work out. To discover your fitness zone, simply subtract your age from 180. For example, if you're 40, you're fitness zone heart rate is 180. 180 - your age =  approximately your comfortable heart rate zone If you find yourself sprinting to stay at the heart rate or feel like you're just walking, tweak your speed until you find the heart rate that allows you to get a good workout in, but challenges you at the same time.   Train for a 100 Mile Ultra Marathon Zach's advice for training and competing in a 100 Mile Ultra Marathon is to have a good time, but to also be prepared for it. To train for competing in a 100 mile race, you need to design a training program that focuses on the race profile. How elevated is the land? Will you run on flat ground, up hill, or down hill? What is the terrain like? Will you be in the woods, a desert, a field? Create a program that helps you to improve specific skills that will be necessary for your race. For example, Zach finds it difficult to run down hill so he'll train specifically to help his body prepare for running under that type of condition. Have a good time and enjoy the process. If you stress too much or go out to hard in practice or the race, it can be a recipe for an injury.      Cross Training for Running Competitions Zach uses cross training as a means to help him strengthen any of his body's weak areas that need to be addressed such as the posterior chain. His cross training includes: Dead lifts Isolated hamstring exercises Back bridges Kettlebell swings Priming yoga Kinesthetics exercises   How to Follow a Fat-Adaptive Nutrition How do you get fat adapted? We've been told for decades that fat is bad for us, so it can be strange for a person who has avoided fat for most of their life to suddenly begin to start eating it more often. According to Zach, it can take a 2-4 week period to become fat-adapted. During this time, it's best not to not stress out about your training. Take advantage of this time to focus on having a combined fitness and nutrition goal to re-program your body's recognition of fuel. When you follow a fat-adaptive nutrition guideline, you are convincing your body that it's main fuel is fat, not carbohydrates.   Zach's Nutrition This is what Zach includes in his diet in order to be fat-adaptive: Breakfast Tea Coffee Coconut Milk Almond Milk Raw Honey Almond Coconut Oil Post Morning Workout/Lunch Eggs Bacon Stir fry Coconut milk smoothie with possibly: Berries Melons Sweet Potatoes Dinner Stir fry Vegetable based recipes Chicken Beef Fatty fish like Salmon Protein based meals Organ meats that are nutrient dense Non starchy vegetables: Spinach Peppers Beets Avocados Starchy vegetables on high carb days such as sweet potatoes   Become a  Fat-Adaptive Runner  When you transition to being fat-adaptive, you don't have to stop workout out completely, but be honest with yourself. Go easy on yourself because you're body is going through a lot of stress by focusing on eating fats rather than carbs. Your body has to adapt to eating fat and adding exercise can put your stress too high.  You'll notice your body changing when you feel tired and grumpy as you experience the "keto flu." After the switch, you'll feel a lot more energetic.     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 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 2:50 Introduction to Zach Bitter 3:50  Dealing with the busy New Years gym rush 8:30  How to get comfortable at the gym when you're a new member 13:30 Find people to encourage you and hold you accountable with your new gym goals 14:40 What equipment to use when you're a beginner and how to do a super set. 17:00 When should you go to the gym? 17:40 Gym Etiquette 101 23:30 Interview with Zach Bitter 24:10 The beginning of Zach's racing career 27:40  What does it take to train for an ultra run? 29:00  Keeping up a heart rate pace through training for ultra runs 30:45  What do you do to keep your heart rate down? Do you do interval training or sprints? 34:00  Find a comfortable heart rate zone for you. 35:15  What is the approximate heart rate for runners who can run 4 minute miles in a marathon? 36:25  What training do you do for an ultra marathon? 39:00  How do you train by running on just a track? 44:00  What's your mental focus for ultra marathons? 45:30  Zach's struggles during ultra marathons 47:20  Do you including any cross-training when you're preparing for ultra marathons? Is there a standard ratio of endurance vs strength that's relative to your goals? 51:00 What does your programming look like during the week? 53:30 Finding Your Inner Fitness Intuition  59:20 What does 'fat-adaptive' mean? 1:02:20  What does your nutrition look like each day? 1:08:00 Why Zach decided to keep dairy out of his diet 1:11:10  How does your digestion affect your training? The importance of food for your training and performance. 1:16:30  How does one transition from getting energy from fats rather than carbs? How can a person do that when they're a distance runner? 1:25:00 What does a typical pre-race  and post-race meal look like for you? How many carbs do you eat on a daily basis vs an event day? 1:33:45  What's next for Zach and ultra running events 1:35:30  Contact Zach to be your running coach! 1:37:25 Closing comments with Rob and Devon 1:39:05 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Check out the official website of Zach Bitter Find out how Zach can become your Running Coach Zach's upcoming races for 2017: Rocky Raccoon, Huntsville, TX (Feb 4) Western States, Auburn, CA (June 24) Javelina Jundred, Fountain Hills, AZ (Oct 28) Desert Solstice, Phoenix, AZ (Dec 9) Check out our upcoming OSF Podcast Guest,  Director of L.A. Sports & Spine, Dr. Craig Liebenson Strength Rx CrossFit Gym in Los Angeles, California Learn more about the MINDBODY App to help your members reserve a spot in a gym class! Read about fat-adaptive diets with Dr. Jeff Volek and Dr. Stephen Phinney in The Art and Science of Low Carb   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 130- Zach Bitter: Life of an Ultra Runner! We hope you have gained more knowledge on how to be a healthier you!

"Any workout is a stress on the body. When you put that stress on the body, it needs to adapt to it in order to grow. Just like normal stress, we use it to grow and improve ourselves. Whether it's stress from exercise, jobs, or life in general, we need recovery." - Rob Dionne   Join The Open Sky Fitness Podcast Facebook Page! That's right! We have an Open Sky Fitness Podcast group 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!   What Do You Do if You're Bored with Your Workout? We had a great question on the OSF Closed Facebook Group about what to do if you're bored with your current workout? What to do to switch things up or see results again if you're stuck in a rut. The response from our OSF Facebook group members was overwhelming and we'd like to share some of their suggestions here: Rediscover your WHY- What is your ultimate intention and why are you doing what you're doing to reach your goal. Do something different - Take a break from what you're doing (maybe every 4th-6th week) and do something new or fun with your workout - swim, dance, bike, or do yoga for example. Join a fitness group - take a fitness class such as yoga or Zumba or a join of group of people who enjoy doing the same thing as you such as a running club, cycling group, or Master's swim team. Get a new workout program - Either create a new program on your own or ask someone else to write a new program for you. This new program should still help you work towards your fitness goal. Find a lifting or workout partner - It will be fun to do a workout with someone else and they will also hold you accountable to your goal of going to the gym a couple of times a week or completing a goal.   The Path to Active Recovery From Stress   "Active recovery is being present with yourself and understanding what your body needs." -Rob and Devon Dionne On this week's episode of Open Sky Fitness, Rob and Devon took some time to discuss how we can use active recovery from stress to help re-build and energize our minds and bodies. You may think the best recovery is just to completely stop what you're doing and rest, but best recovery is one that still keeps you in motion with your goals and intentions. "Our bodies need continual active recovery rather than taking a complete rest period." - Devon Dionne   What is Active Recovery for Fitness? You can still keep up with your fitness goals while recovering by staying active on a daily basis. For example, if you're working out a lot by lifting heavy weights or doing intense cardio activities such as running, biking, and swimming, take a rest day and do a different, but fun activity. Active recovery for fitness can be joining a dance class, hiking, yoga, or surfing. It can be any other physical exercise that you enjoy doing. The main thing to remember is that it can be any form of physical exercise as long as it's n0t intense, but allows your mucles to function and rest at the same time.   Active Recovery from Stress   "We have to get over the idea that our stress or physical pains are happening because it's just the way that we are. There has to be something that's causing you to feel the way you are and you can put an end to it by discovering the root of the problem." - Rob Dionne   3 Different Types of Stress According to the American Psychological Association (APA), we can experience 3 different kinds of stress: Acute Stress, Episodic Acute Stress, and Chronic Stress. To intentionally begin active recovery from stress, you need to take something with yourself to discover what type of stress you are experiencing.    Acute Stress Acute stress is the stress that we experience on a day-to-day basis. It's the stress that comes and goes away in a short amount of time. Receiving a speeding ticket or having a bad interaction may cause you to experience acute stress. If you are not a regular skier, going skiing all day can also cause acute stress on the body because it's a sudden, abrupt stress that your body has to adapt to in a short amount of time.   Episodic Acute Stress Episodic acute stress happens to those are frequently stressed because they take on too much to do at once and blame themselves if things go wrong. They're often in a hurry and will feel overly anxious on a regular basis. The APA website puts people who have episodic acute stress into two groups: Type A and Worry Warts. People who are Type A will self-inflict stress onto themselves by following a tight schedule on purpose. They may suffer from migraines and constant tension to the point that they body just shuts down on itself. Worry Warts are pessimistic and constantly worrying about the future and afraid that nothing will work out the way that they want it to happen. They may feel anxious and depressed. Episodic acute stress can happen from numerous souces: Learning from watching how our family handles stress Work Relationships A 9-5 hour daily job Working 60+ hours per week Being a stay at home mom and constantly driving children from one place to the next. Those who self-inflict stress upon themselves may wear it like a badge of honor. They believe it's a positive thing that the more you work, the better yo are as a person because you do so much. However, this mindset will just cause you to experience more problems in the future because you are doing so much. No one can have a perfect schedule or happy life by doing so much at once that it cause unnecessary stress.   Chronic Stress Chronic stress can tear people down. It can greatly affect those who are dealing with constant stress that is making them feel like there is no hope or escape from it. Chronic stress can happen because of a job that you hate, not feeling appreciated by others, feeling trapped, or being in abusive relationships with others. People who are located in areas of constant war and repression will also experience constant chronic stress.   How to Cope with Episodic Acute Stress Because episodic acute stress is self-inflicting, you and only you have the power to turn things around for yourself OR with the the help of another person if you don't know how to change your life. The first step to coping with episodic acute stress is to recognize that you have it and you need to take responsibility to change it.   How to Actively Recover from Stress with Good Intentions   "When you pick your active recovery, it should be in line with your intentions and goals in life." - Rob Dionne   A couple of weeks ago, Rob and Devon discussed The Power of Intention to help us achieve our goals and live the life that we want to be in every day. When you think about what your intentions are for yourself, you want to try to create a life that you would love to be in every day.  Here is how you can use the power of intention to help you actively recover from stress:   List All of Your Favorite Things Listen to yourself and make a list of all the things that you love that also help you become more present with yourself and with others. Don't list anything that causes you to tune out such as: binge watching TV, going out a lot, or binge eating and drinking.   Schedule Time to Give Yourself More Self-Care Set aside a certain amount of time to solely focus on giving yourself more self-care. This can be either daily or monthly. Think about what is holding you back from achieving what you want and then purposefully create a schedule that helps you spend more time focusing on you and your goals. You should be creating a life for yourself that allows you to have more time for yourself.   Think About What Brings You Pure Joy Make a list of all of the things that truly bring you joy or anything at you enjoy doing. Next, break them down into time categories of how long each thing takes to do: 5 minutes, 1 hour, a fully day? Include anything that you can do a couple of times a day, per month, or each year. Some daily activities to help break up your stress may include: Walking A short workout Journaling Reading Praying Meditating During the week, you can enjoy: Favorite outdoor activities Crafts such as pottery or knitting Catching up with friends or family Classes Try to include anything that helps you to stop for a moment during your week to just be present with what's going on with you.   Schedule Time for Relationships Make sure you set some time aside to focus on building relationships with your family and loved ones. Choose a couple of hours or full day to cook dinner together, go out on a date, or simply making a habit of eating dinner together at the dinner table.     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 4:00 Facebook group question- What do you do if you're bored with lifting? 10:10  Active Recovery from Stress 12:30  The three different kinds of stress that we deal with 19:00 How to deal with episodic stress 21:00  What mistakes do we make when we try to relieve our stress? 24:00 How to deal with your stress with good intentions 26:00  How is binge watching TV shows giving any value to your life? 28:40  What's a good plan for active recovery from stress? 40:30 How to set yourself up for active recovery from stress 46:00 Closing comments with Rob and Devon  51:05 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Check out our upcoming guest: Ultrarunner, Coach, and 100 Mile American Record Holder, Zach Bitter American Psychological Association- Stress: The Different Kinds of Stress Listen to Episode 125 of the OSF Podcast: The Power of Intention Listen to Episode 126 of the OSF Podcast: How Do I Change? To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 129- Active Recovery From Stress! We hope you have gained more knowledge on how to be a healthier you!

Please leave a review: http://openskyfitness.com/review Join The Open Sky Fitness Podcast Facebook Page! That's right! We have an Open Sky Fitness Podcast group where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!    Your Health and Wellness This Week: Strength Training & Self-Care On this week's episode of Open Sky Fitness, award-winning journalist,  certified strength and conditioning specialist, and author, Lou Schuler, spoke to Rob about his career and life experiences about getting fit and staying fit for life. Lou has had a career in the fitness journey for more than 20 years and has witnessed major changes and trends in the world of health. But before we get into the interview with Lou, Rob and Devon share some self-care topics. Learn what it means when you judge other people, how you can turn your focus back to you, and when is a good time to help other people in need. Lou Schuler's Fitness Advice On this episode, you'll learn what it was like for Lou to start lifting weights as a teenager with minimal sources available compared to the immense amount of information that you can find today on the Internet and in magazines. Today, As Lou reaches 60 years of age, he's realized that his focus on strength training and fitness has shifted compared to when he was younger. Lou currently works out about 3 days a week and focuses on core stability training and mobility training. By focusing on more isometric exercises, Lou has been able to focus on improving his balance while still staying strong, stabilizing the muscles, and avoiding joint pain. Growing Stronger Over Time Whether you're just beginning to strength train or you're returning to it after a break, it's important to start with the basics and progress over time. Lou's advice is that you shouldn't feel that you need to speed up your workout to lift heavy weights or take on a Cross Fit class. Don't do anything intense until you've mastered the basic movements. Back to the Basics of Strength Training Even if you've been lifting for years, going back to basics with a program that includes completing 2 sets of 12 repetitions can be fatiguing because your body has changed over time and it's not used to doing this exercise.     Staying Strong for Life When we're young, and especially if we're involved in sports, we can feel unstoppable. It's a great sensation to feel like you're unbreakable and don't have any limits when it comes to pushing your body's limits. On the other hand, not matter what our age is, we all need to take care of our body's health for life Athletes try to lift more than they can really handle and that's where injury comes into play. As we age, just like Lou, different types of strength training and balancing exercises come into play. At some point in our lives, we begin to prioritize exercises that help us to stabilize our body and condition the muscle to help reduce any type of future injury. If an injury should occur, we want to make sure that our body is strong enough that we can recover quickly.   Staying Healthy With Age   "There is no turning back the clock. I'll never get back the body that I used to have when I was 30, 40, or even 50. There's just no way." - Lou Schuler   A lot of people may believe that they can have this same body forever by taking a special pill, but we have to realize that our bodies will age and we cannot workout at the gym in the same matter that we did when we were younger. As we get older, it can be discouraging to think about everything that our bodies used to be able to do when we were younger that we cannot do now. However, the best thing about gaining experience with fitness and strength training over time is that we know our bodies better than we did before. Now we can suspect when an injury might come up, we know when to slow down, and we recognize when we've reached our limits. We just have to treat our bodies well over time and take care of it the best we can through fitness and nutrition.    About Lou Schuler   Lou Schuler is an award-winning journalist, a certified strength and conditioning specialist, a contributing editor to Men’s Health magazine (you can find most of my articles here), and author or coauthor of many popular books about diet and strength training. Lou's latest book, Strong, came out November 10, 2015. He and Alwyn Cosgrove wrote it as a follow-up to The New Rules of Lifting for Women, which is by far the most influential of the five books in the New Rules of Lifting series. Lou also wrote The Lean Muscle Diet with Alan Aragon, which came out in December 2014, along with The Book of Muscle (with Ian King), The Home Workout Bible (with Mike Mejia and many other contributors), and The Testosterone Advantage Plan (with Jeff Volek, Mike Mejia, and Adam Campbell). Lou recently self-published his first novel, Saints Alive, and he is a coauthor of How to Get Published: Writing Domination in the Fitness Industry, which he wrote with Sean Hyson and John Romaniello for all the trainers and nutritionists who’ve asked him over the years how to break into his field.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 4:00 Judging others and what that says about you 11:00 Taking the opportunity to focus on yourself 13:00  Being proactive and eating healthy during the holiday season 21:00 Introduction to Lou Schuler 21:30  Lou's book series: The New Rules of Lifting 27:00  Men & Women: What's the potential for gaining muscle? What programs can they do? 29:30 How much should we lift to gain upper body strength? 31:30  Different fitness programs for different reasons 32:30  Lou's background 36:10 What sources were you relying on for fitness advice when you were a teenager? How did you learn how to lift? 39:00  How did you become a journalist for fitness articles? 42:30  Where is the best place to start for strength training basics? What should we focus on? 49:00 The state of mind as we age and how we see fitness 52:50  How has your fitness regime changed over the last 20 years? 56:40 The mentality around fitness and strength training for athletes 58:00 At 60 years, what is your workout like? 1:03:00 What do you do when you get bored with lifting? 1:11:00 What is your style of eating? 1:13:40  How can people get in touch with you? 1:15:00  Closing comments with Rob and Devon 1:16:35  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW:   The Open Sky Fitness Podcast Group on Facebook Lou Schuler's official website The New Rules of Lifting website Check out our upcoming guest: Ultrarunner, Coach, and 100 Mile American Record Holder, Zach Bitter Learn more about Dr. Peter Harms' research and findings Read The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove   The latest book from Lou Schuler and Alwyn Cosgrove, Strong Learn more about Alwyn Cosgrove on his official website Dave Draper's body building career Bill Starr's 5x5 Training Guide To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. 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 128- Strength Training Made Simple with Lou Schuler! We hope you have gained more knowledge on how to be a healthier you!

Rob Dionne is the host of Open Sky Fitness, a podcast with an incredibly engaged community, who are all struggling with their weight loss journey. Rob shares tips on how he was able to really, really engage his audience, and why he decided to make a shift in his interviewing style, in order to present himself as the expert. 00:10 - This show is a bit overdue, because Rob and I were suppose to have this conversation after Podcast Movement 2015. 01:50 - Rob bought his first house two years ago. 05:30 - Where did the name, ‘Podcast Junkies,’ come from? 07:05 - Who inspired Rob to start his own podcast? 13:05 - It’s not a mystery trying to get people on your show. Just be open and ask them. 15:25 - How has Rob grown as a person, since he started his podcast? 18:05 - When Rob brought his wife onto the show, his download numbers doubled. 20:55 - Rob’s lead generation has completely changed, all because he created that podcast group. 24:10 - Rob hates it when the host on Facebook Live interrupts themselves just to answer user comments. Do a separate section for that! 32:05 - People want to connect with another human being. 33:00 - Most people struggle with their weight. Rob let himself go when he was 30, and the things that kept him healthy when he was 20 years old, weren’t working. 36:25 - Rob talks about his sister. 38:45 - Write down everything that you are eating. EVERYTHING! 41:10 - Rob’s sister didn’t even know what gluten meant. 44:40 - How did Rob get into fitness? 48:15 - Rob shares a client case study, about a guy who had horrible acid reflux. 51:00 - Whenever we take medication, it messes with our inner microbiome. 54:10 - Business and nutrition are unbelievably similar. 55:15 - What’s the most misunderstood thing about Rob? 01:00:40 - What has Rob changed his mind about recently? FULL SHOW NOTES: http://www.podcastjunkies.com/rob-dionne-interview/  ★ Support this podcast on Patreon ★

Join The Open Sky Fitness Podcast Facebook Page! That's right! We have an Open Sky Fitness Podcast group where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!   Upcoming Open Sky Fitness Podcast Guests: Zach Bitter and Lou Schuler This Thursday, December 22nd, Rob will be interviewing two upcoming OSF Podcast guests: ultra runner, Zach Bitter, and award-winning fitness journalist and author, Lou Schuler. If you have any questions you would like to ask them, email us at rob@openskyfitness.com or devon@openskyfitness.com. You can even record you own question on the Open Sky Fitness website. Just click on the "Send Voicemail" button on the homepage. It's as easy as that! Zach Bitter Lou Schuler                       Healing from DOMS: Road to a Healthy Recovery There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn't help the pain go away. Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week's episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover.   Healthy Snacks: Dark Chocolate Not only has DOMS been a topic of conversation on the OSF Facebook group, but healthy snacks have been a hot topic as well. One of the best healthy snacks you can eat is dark chocolate. Yes, you read that right. Dark chocolate has amazing benefits for our bodies. Tune in as Rob and Devon share what ingredients to look for in a dark chocolate, what ingredients to avoid, and how dark chocolate can boost your overall health.   Why Dark Chocolate? Dark chocolate is a really great source of micro nutrients, vitamins, and minerals such as: Iron (good for those who are anemic) Copper Magnesium Fiber Potassium Phosphorus Zinc Selenium It also bioflavonoides which help protect you against the sun.   Best Dark Chocolate Ingredients When looking for a great, healthy dark chocolate, the ingredients should include: 85% and above amounts of cacao whether it's a butter, liquor, mask, or pastel Natural vanilla extract Low amounts of sugar Coconut butter or cream (sometimes included to make it creamier) Avoid any dark chocolate products that include: High fructose corn syrup (common in popular brands like Ghirardelli) Artificial flavorings Vanillin (the artificial version of vanilla extract) TBQ preservative Partially hydrogenated oils (aka trans fats) Soy lexatin (common in chocolate and it's a thick gummy part from soy to keep the chocolate together) If the dark chocolate includes this ingredient, make sure it says non-GMO   How much dark chocolate can you eat? Just have a square or two squares with something else like fruit (blueberries and cranberries) or yogurt or nuts for a delicious snack.  There is caffeine in chocolate so try to avoid it at night. If you eat dark chocolate with blueberries, the chemicals in the chocolate can actually help increase the fruit's antioxidant level by a large amount.   What is DOMS? Delayed Onset Muscle Soreness or DOMS is the feeling of intense soreness that you feel within 24-48 hours of working out. It peaks during the first two days and can last for about 4-5 days afterwards as the pain slowly decreases. It usually occurs after you lift heavy weights or have completed an eccentric exercise.   What Causes DOMS?   "Muscle tears are necessary to build stronger muscles, but the pain that goes with it in the training process is a trauma that your body is not used it and it has to adapt." - Rob Dionne   There are many theories behind what cause DOMS, but scientists do not have an exact answer for us. In fact, no one truly knows what causes DOMS or how to speed up the healing process. One common belief is that DOMS happens because of a build up of lactic acid in the muscle after a workout. The lactic acid blocks circulation and creates soreness. However, what most likely causes DOMS is probably the tears in the micro muscle fibers that have to be repaired. Muscle soreness really isn't a bad thing. In fact, the muscle tears  that cause us to be sore are necessary to build stronger muscles. If our muscles are not broken down from a workout, then the repair process cannot happen to build our muscles. Common causes of DOMS includes: Lifting weights Jogging Plyometrics or jump training Eccentric exercises Physical stress Metabolic stress Other forms of stress on the body   What Can Make DOMS Worse? The following can make DOMS worse and difficult for your body to heal: Dehydration Vitamin D deficiency Sleep deprivation Mental stress Emotional stress Poor nutrition Caffeine It's very common for people to have a Vitamin D deficiency. If you believe you may have this, you can take a supplement. Poor nutrition and caffeine is linked to sleep deprivation. If you drink a lot of coffee or other caffeinated beverages throughout the day, you probably won't be able to sleep and therefore your body will not be able to recover.   The Differences Between Eccentric, Concentric, and Isometric Exercises Eccentric exercises focus on lengthening the muscle in a controlled motion. As you lower the weight down from a bicep curl, you lengthen your muscle. A strong lowering motion can easily be too hard on the body. This action can over stress your muscle to the point that it can potentially tear it and cause DOMS. Concentric exercises focus on pulling and shortening the muscle. One example is a bicep curl. With each bicep curl, you are putting stress on the muscle by pulling it up and shortening it. Isometric exercises are caused by holding a position for a couple of seconds. Isometric exercises include doing a plank exercise or freezing your position during a bicep curl to keep a muscle active.   Side Effects of DOMS Side effects of DOMS includes: Pain Swelling Stiffness Soreness Muscle tenderness Strength loss Inflammation Weakness Nausea   Recovering from DOMS   "Having DOMS is like having a cold. You can't get rid of it; you just have to let it run its course. The only thing you can do is to take care of yourself during the process and make sure you're not over doing anything to prolong the recovery stage." - Rob Dionne   How long do you need to recover? It's really up to your body. If you bench press 100 lbs and go back to the gym 2 days later and you can only bench press 85, then you didn't give your body enough time to recover. You should give your body enough time to recover so that the next time you're still able to bench press 100 lbs or a bit more.   Preventing DOMS To best thing that you can do to heal DOMS is to simply prevent it from happening in the first place. To prevent DOMS, you can do two things: 1) Ease into a workout program. 2) Warm up with specific movements. Easing into a workout program Take your time easing into your workout program. It may take weeks or months for you to finally get to a point where you're comfortable with pushing your body with a cardio or weight lifting workout. Even if it's just beeen a couple of weeks or months since you've been to the gym, take your time to ease yourself rather than going at it full force. A lot of former athletes make the mistake of thinking that they can take a break from training and continue right where the left off before.  You'll still feel sore after an easy workout, but no to the point that the pain is unbearable for 4-5 days like with DOMS. Warm up with specific movements Some studies have shown that by taking the time to warm up specific muscle groups before your workout can help prevent some of the pain caused by DOMS. When you warm up, you create an elasticity in the motions. Before you get into your full workout, do a jog and do a couple of sets of super light weights (squats, bench press). Tumeric has also been shown to help with DOMS by adding it to your beverages or including it in recipes. It's been said that the body can better absorb it if pepper is mixed in. What About Stretching and Massages? Stretching is essentially doing the same thing as a massage. It can help with temporary relief and has a beneficial impact overall for your body, but it will not impact your DOMS. When you have muscle tears, tendinitis, or inflammation, stretching is not really the best thing and it can create more pain. Instead, a trigger point release is better by massaging the muscle and pining the muscle and moving it through a range of motion and releasing the pressure. Release the tension by lengthening the muscle and help improve your range of motion. Sometimes recovery just takes time and you have to be patient. DOMS is just your body adapting to your muscles recovering and growing.    Temporary Relief from DOMS There is no exact cure for DOMS, but there are several steps you can take to help give your body temporary relief from the pain. Besides massages and stretching, Ibuprofen, other NSAIDs, and icing can help take the pain away for a moment, but they cannot heal the body. In fact, ibuprofen and icing make the situation worse by stopping the healing process that happens when inflammation is trying to help heal and rebuild muscle tissue. Epsom salt baths, compression garments, and water will not help cure DOMS either. Compression garments will actually block the flow of circulation in your muscles and don't have an impact on DOMS. Water is very important to help you stay well hydrated, but will not have an affect on DOMS either. The best thing to do is try to prevent DOMS from even happening in the first place.  What if the Muscle Pain Lasts for Weeks? If your DOMS lasts for weeks, then you may have torn a muscle or have another sickness in the body such as a Vitamin D deficiency. If you've torn a muscle, it may take much longer for your body to recover. It's common to have a Vitamin D deficiency and it's recommended to take a year round Vitamin D supplement.   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 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 2:40  Healthy snacks: What to look for and what to stay away from with dark chocolate 16:10  DOMS: Delayed Onset Muscle Soreness 18:00  Side effects of DOMS 21:50  What causes DOMS? 24:00  Actual causes of DOMS 32:00  What doesn't help DOMS- NSAIDS, icing, and water and more 46:15  What makes DOMS worse? 51:30  What can you do to help prevent DOMS? 58:00  Closing comments with Rob and Devon 1:03:55  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW:   The Open Sky Fitness Podcast Group on Facebook Check out our upcoming guests: Ultrarunner, Coach, and 100 Mile American Record Holder, Zach Bitter and award winning author and journalist, Lou Schuler Listen to Episode no. 87 with Dr. Kelly Starrett: How to Prevent Injuries and Improve Performance Listen to Episode no. 97 with Dr. Loren Cordain: The Origin of the Paleo Diet Listen to Episode no. 112 with Dr. Jonny Bowden: Breaking Down Cholesterol and Nutrition Myths Learn more about Dr. David Nieman's research on ibuprofen  Learn more about Tim Ferriss To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 127-  DOMS: Delayed Onset Muscle Soreness? We hope you have gained more knowledge on how to be a healthier you!

Rob Dionne is a certified personal trainer and nutrition expert, and -- with his wife -- half of the team behind Open Sky Fitness. He’s the creator and co-host of the Open Sky Fitness podcast. He’s been featured in Men’s Health and on Wellness Force Radio, and, at 39 years old, is in the best shape of his life. It hasn’t always been like this. Like many of us, he was athletic and active growing up. After college, though, he stopped working out and gained 30 pounds. It wasn’t until he was 30 that he realized he needed to make a change, and experiencing this himself led him to what he does now: help men and women over the age of 35 lose weight and live healthier. Find Out More About Rob Here: Open Sky Fitness: About RobOpen Sky Fitness - Rob Dionne on Facebook@OpenSkyFitness on Twitter In This Episode: [01:35] - Rob walks us through the beginning of his transformational journey. We hear about the specific moment that he realized he had let himself go physically. [04:29] - What made the biggest impact for Rob during his transformation? He explains how he began getting more physically fit, and how that led to changes in his views on food and eating. [07:54] - Stephan mentions his previous Marketing Speak podcast episode featuring Aaron Ross, who discussed the concept of having a “forcing function.” He applies this to what Rob has been saying. Rob elaborates on this, agreeing with the concept. [14:00] - Rob talks about listening to Louis CK talking about how what stops most of us is the fear of failure. He then gives an inspiring speech about how important it is to say “yes” to new experiences. [17:10] - Stephan discusses his goal in joining the gym, but reveals the problems with having no social pressure to follow through. Rob asks a question with the purpose of reframing the issue for Stephan. We also hear about the difficulties of being trained or taught by a loved one, and the importance of accountability. [23:48] - We hear more from Stephan about accountability, both in how hard it is to have only for yourself. He and Rob then talk about learning lessons from the universe, with Rob using the examples of his sister and niece. [31:57] - When you pay, you pay attention, Stephan points out. Rob agrees with the concept, and explores more complicated aspects of the issue. He also elaborates on two kinds of people who hire him as a personal trainer. [37:38] - Stephan points out that investing alone isn’t enough, and gives an example of how people behave in the office and at the gym. Putting in time (without effort and goals) doesn’t lead to results. [40:37] - Someone who just clocks in and clocks out is called a “clocker” in the book From Impossible to Inevitable by Aaron Ross. Stephan also talks about his interview with Cal Newport about his book Deep Work. [44:46] - Rob gives advice for how to reconnect to your body, if you’ve been disconnected from it. We also hear about the importance of focusing on the journey instead of the destination. [49:25] - Rob talks about the problem with being accustomed to immediate gratification, and how it can lead to jealousy and doubting yourself and your path. Instead, try to be gentle with yourself and accept your own path. [51:14] - Social media can be counterproductive and make us narcissistic and insecure. Tim Ferriss suggests going on a “low information diet,” but Stephan suggests we need a low social media diet instead. [55:30] - Rob points out that some people are excited to follow or join in, while others (like himself and Stephan) need to lead to feel empowered. [61:46] - We hear a final pitch from Rob about his podcast, Open Sky Fitness, and the related Facebook group. Get Optimized! Find one physical event that will be challenging (but not impossible) for you and sign up to take part. If you aren’t ready for a full marathon, start with a half marathon! Figure out what you want physically, then write down a list of your top priorities. Is your goal to look good? To be able to run a certain distance, or lift a certain weight, or achieve a certain speed? For your top two physical priorities, commit to specific related events (a race if your goal is speed, or a physique competition if your goal is appearance). This will help keep you accountable. Links and Resources: Open Sky Fitness: About RobOpen Sky Fitness - Rob Dionne on Facebook@OpenSkyFitness on TwitterOpen Sky FitnessOpen Sky Fitness podcastAaron RossLouis CKTony RobbinsFrom Impossible to InevitableCal NewportDeep Work“Like a Boss” by The Lonely IslandTim FerrissMark SissonOpen Sky Fitness Podcast Facebook Group

Free Home Workout Templates! As we announced last week, August is Strong People Are Awesome Month and this week we're sharing our second weeks of tips which includes how to build and maximize home workouts! At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strengthening exercises to your workout routine. That's why this month, we're dedicating this month to talk about a specific topic during each podcast that helps you build strength: Strength Week 1: The Importance of Building Strength  Strength Week 2: How to Build and Maximize Home Workouts Strength Week 3: How to Build Your Own Gym Work Out Strength Week 4: How to Balance Everything with Multiple Strategies  Strength Week 5:  How to Use Recovery to Your Advantage   It's Easy to Build and Maximize Home Workouts It may seem difficult, but building and maximizing home workouts is actually quite simple. Better yet, you can do them anywhere and at anytime. Have 10 minutes to spare? Now you don't have an excuse to skip out on your daily workout with our tips! Gone on vacation? You can easily do these in your hotel room! To help you get started, Rob has put together a free Jump-Start Workout Guide 2.0. Continue reading below to find out how to get your copy. These book will include everything that Rob and Devon will talk about today including how to do: Circuit workouts AMRAP workouts (As Many Rounds As Possible) Tabata exercises On the Minute exercise 50-10 for 10 exercises Rob and Devon will explain how to do each type of exercise and what you can find in the book.  We hope this free Jump-Start Workout Guide 2.0 will really help you improve and maximize your home workouts! Just remember to be safe and don't push yourself to do more than you can handle; especially when beginning a new type of workout.  Get a Free Jump-Start Workout Guide 2.0 From Rob This guidebook includes Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, "workout" to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It's as simple as that!   Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Episode Opening with Rob and Devon 7:25  How to begin creating your own home workout. 10:30  Circuit exercises 13:45  How to do AMRAP (As Many Rounds As Possible) exercises 15:40  How to do Tabata exercises  20:25  The On the Minute exercises 24:35  50-10 for 10 exercises 27:30  Questions from listeners: How can you recover from shoulder tendinitis and calcium deposits? What workouts can you do? 39:15  How can you get off the Bulletproof Diet? What's the difference between the Bulletproof Diet and other diets such as Paleo and Ketogenic? 46:30  What are some good vitamins and supplements take? 48:15  How can you gain muscle mass now after coming off of the Bulletproof Diet? 53:15  Closing comments with Rob and Devon 54:30 Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To download a free copy of our Jump-Start Workout Guide 2.0, visit our website: http://openskyfitness.com/ To join our new Open Sky Fitness Podcast closed group, click here: https://www.facebook.com/groups/1794246394138633/ To learn about the Bulletproof Diet, click here: https://www.bulletproofexec.com/the-complete-illustrated-one-page-bulletproof-diet/ For an overall view of the Paleo and Ketogenic Diets, check out Rob's blog post: http://openskyfitness.com/paleo-vs-keto-diet-whats-the-difference/ To check out our podcast with Dr. Loren Cordain about the Paleo diet, click here: http://openskyfitness.com/dr-loren-cordain-origin-of-the-paleo-diet-ep-97/ To learn about the Ketogenic Diet, check out our interview with Kristen Mancinelli: http://openskyfitness.com/kristen-mancinelli-how-to-get-to-ketosis-ep-98/ To check out our EP. 17 – INTERVIEW WITH SARAH BALLANTYNE, PHD, click here: http://openskyfitness.com/ep-17-interview-with-sarah-ballantyne-phd/ To check out our EP. 23 – EATING BUGS AND ORGAN MEAT WITH SARAH BALLANTYNE (AKA THE PALEO MOM), click here: http://openskyfitness.com/thepaleomom/ To check out Sarah Ballantyne's books including The Paleo Approach, click here: http://www.thepaleomom.com/about-the-paleo-mom/sarahs-books/ To learn more about how magnesium sprays can help heal the body, click here: http://theshawnstevensonmodel.com/benefits-of-magnesium/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 108-How to Build and Maximize Home Workouts. We hope you have gained more knowledge on how to be a healthier you!

Please click here to leave a review: http://openskyfitness.com/review Are you ready for August!? Because we sure are and to kick it off we're announcing that this month is Strong People Are Awesome Month! At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strengthening exercises to your workout routine.  So throughout this month, we'll be taking the time to talk about a specific topic during each podcast that helps you build strength: Strength Week 1: The Importance of Building Strength  Strength Week 2: How to Build and Maximize Home Workouts Strength Week 3: How to Build Your Own Gym Work Out Strength Week 4: How to Balance Everything with Multiple Strategies  Strength Week 5:  How to Use Recovery to Your Advantage Speaking of building strength, on this week's podcast, I talked with Kettlebell Instructor, Karen Smith. We spoke about a variety of topics including how she decided to get into the fitness industry, her personal fitness journey, and some of her tips on kettlebell swing technique. It was an awesome conversation with her and we hope you enjoy listening in! The Importance of Building Strength Building strength and muscle is not only important to help you become more confident in your athletic ability, but it helps you to believe in yourself and build a strong body for the rest of your life. Building muscle helps you get toned an fit fast, improves your bone density, and helps develop body coordination and mechanics.  Strength building isn't just beneficial for body builders and for people who want to have large muscles. Having a strong body is beneficial for anyone and everyone. From women, teenagers to young adults, and all athletes. An athlete isn't going to perform his/her best without knowledge and understanding of how muscle training can help solidify body mechanics and alignment.  About Karen Smith Karen is a seasoned personal trainer and strength coach who travels the world instructing and certifying individuals of all ages and fitness levels from beginners to elite US military/Law enforcement.  Karen is currently a Master Kettlebell Instructor & Chief Bodyweight Instructor with STRONGFIRST, and is an advisory board member for Girls Gone Strong. Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Get a Free Jump-Start Workout Guide 2.0 From Rob This guidebook includes Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, "workout" to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It's as simple as that! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Episode Opening with Rob and Devon 3:00  August=Strong Month! 4:40  Building strong muscles with good mindset and moving forward  18:20  How's your mood level when you work out? What do your endorphin's do to your body when you workout? 22:10  Open Sky Fitness Podcast Group! 23:50  Introduction to Karen Smith 24:40  Where did your passion for fitness come from?  What's your story? 25:50  Are you still involved with gymnastics? 27:30  When did you transition to doing more strength training and this career?  31:45  Can you explain to us who is Pavel Tsatsouline/Strong First and what is Dragon Door? 36:00 What did you take away from learning with Pavel? What has your career been like since then? 40:15  How would you describe and compare kettlebells to other standard fitness and strength training workouts?  41:05  How did you change your workout when you went from going 5-6 times a week to the gym with traditional cardio and weights to 3 times a week with kettlebells? 42:10  What is it like to get your kettlebell certification? 45:10  Does Strong First offer continued education credits? 50:15  How would you describe the use of kettlebells in the CrossFit world versus the Strong First World? 51:50  What's the difference between an American kettlebell swing and a Russian kettlebell swing? 53:45  How and where to get CrossFit certified. Karen's personal experience.  56:30  What's it like to date other trainers and people working in the fitness world? 1:01:10  Do you think that men and women should train differently at all? 1:08:40  Do you ever feel like you have to repress from being dogmatic? How do you work with your clients? 1:12:10  Different struggles that personal trainers go through.  1:16:50  How can you get in touch with Karen Smith and join one of her workshops? 1:20:40 Closing comments with Rob and Devon 1:22:10 Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To learn more about Karen and contact her, visit her website at: http://coachkarensmith.com/ To join our new Open Sky Fitness Podcast closed group, click here: https://www.facebook.com/groups/1794246394138633/ To get a Coaching Corner Membership from Karen, click here: http://coachkarensmith.com/register/ To learn more about Dragon Door, click here: http://www.dragondoor.com/ To learn more about Pavel Tsatsouline and Strong First, click here: http://www.strongfirst.com/ To check out the Girls Gone Strong Website, click here: https://www.girlsgonestrong.com/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 107-Karen Smith: How to Become a Top Kettlebell Instructor. We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review When it comes to our dreams and goals, we can sometimes feel a bit uneasy about them because we're afraid of what other people may think of them. Hopefully you know people in your life who are supportive of your decisions. If people are negative, you shouldn't let that get in the way of who you want to become and what you want to do with your life.  On this week's podcast, Rob shares with us why it's okay to be different and why you shouldn't hold back on what you want to do with your life. If your goal is to become a healthier person, you shouldn't worry whether it's "normal" or not to pick healthier options. Don't let society and unsupportive people hold you back just because what you're doing with your life is different than what other people do. Rob and Devon love to answer any of your health and wellness questions! This week, Rob took sometime to answer one listener's question on how to gain muscle fast. Check it out! How to Gain Muscle One of our listeners, Chris, has turned his life around by making significantly healthier choices. His decision to life a healthy lifestyle has helped him lose 50 pounds! Continuing to focus on his health and fitness, Chris asked Rob about how can he gain muscle mass. What new exercises should he do? What should he pay attention to as far as what his body is telling him? Can he take extra protein and if so, how much of it should he have? To gain muscless mass, Rob's suggestion is to mix up your workout to confuse the body's muscles and to strengthen everything. Different programs like P90X includes a 6 day program to give you a great variety of different types of cardio with bands and HIIT workouts to build strong muscles. However, a program like P90X won't necessarily help person gain bigger muscles. If you've hit a road block with gaining muscle mass, try using heavier weights that work your arms, legs, back, and core to trigger adaptation and force your muscles to work harder than they were before. Add weights to different body core exercises like pull-ups, crunches, and lunges. You don't need to lift a lot of weights, just try rotating it in once or twice a week with a program like P90X. As far as protein intake (grams) for a moderately active person, the most the average person can really have is 50% of their body weight. So if you weight 200 pounds, you should take 100 grams. If you are taking supplements or steroids, then you can take more protein because your muscles can handle the extra amount.  To learn more about this topic, check out Rob's blog post, How to Gain Weight Fast.  To help you plan your workout program, Rob has a free workout template to help you get started. Just text the one word, "lifting" to 33444 to get the downloadable link. Get a Free Jump-Start Workout Guide 2.0 From Rob This guidebook includes Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, "workout" to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It's as simple as that! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Open Sky Fitness Opening with Rob 2:10  How can you gain strong muscle after losing excess body fat? How much protein should you intake? 9:50  Why do we fear to be different? 13:05 How people who are different can change the world. 19:30  Why would you want to be normal?   21:50  Changing and being different to find out what works for your health. 24:10  Start thinking, "Why not?!" instead of "Why?" 27:00 Find joy in the Now and allow others to do the same. 28:25  Closing Remarks by Rob 30:42 Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To learn more about how you can gain muscle and weight fast, check out Rob's latest OSF blog post, How to Gain Weight Fast To learn more about P90X, check out Rob's interview with the workout program creator, Tony Horton-How Tony Horton Changed The Face of Fitness To check out the P90X workout program, click here: https://www.beachbody.com/product/fitness_programs/p90x.do Check out our new Open Sky Fitness website! Leave us a review or question at http://www.openskyfitness.com/review To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 106-Dare to Be Different. We hope you have gained more knowledge on how to be a healthier you!

Rob and Devon kick off this episode by sharing their experience of attending last week's Podcast Movement conference in Chicago. One thing that Rob took away from the conference is how we create specific structures, strategies , and timelines for goals that we want to accomplish. Being specific with our goals is key if we truly want to reach them. Sometimes we struggle with getting tasks done, but then other times we find that we can be extremely productive because we're specific with our goals and with our timelines. To help you set and reach your goals, Rob and Devon have put together the S.M.A.R.T Goal System. The S.M.A.R.T Goal System S-Specific Goals M-Measurable Goals A-Attainable Goals R-Relevant Goals T-Time framed Goals What's Important to You In Life? Along with understanding your goals and creating a specific timeline, make a Top 10 List of the most important things in your life. It may include nutrition, relationships, mediation, your career etc. During the podcast, Rob and Devon will explain what no. 1-5 vs. no. 6-10 mean in your life as far as what is important and where your focus is currently at compared to everything else. Your Top 10 List will help you understand where you are in your life and whether or not you're living into the person that you believe you are. Get a Free Jump-Start Guidebook From Rob to start your S.M.A.R.T Goal! Download Rob's Jump-Start Guidebook to help you get started on your S.M.A.R.T Goal. This guidebook includes Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, "workout" to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It's as simple as that! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Open Sky Fitness Opening with Rob and Devon 3:15  How to get goals accomplished by being specific with our timelines and scheduling. 7:00  How to set S.M.A.R.T. Goals 7:40  Specific Goals 9:20  Measurable Goals 13:20 Attainable Goals 16:00 Relevant Goals 17:55  Time framed Goals 27:45  Creating a list of your Top 10 Most Important Things In Your Life-What's grabbing your attention and what you're ignoring. 32:00 How to live into the person that you believe you are and having a good support system of friends. 36:15  Closing Remarks by Rob and Devon 1:04:40  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To download the Jump-Start Guidebook, click here: http://openskyfitness.com/ SIMILAR PODCASTS TO HELP YOU CREATE AND COMPLETE YOUR GOALS: To check out our podcast episode, Metabolic Workouts, Sleep Hacks and Setting Attainable Goals, click here: http://openskyfitness.com/podcast/ep-48-metabolic-workouts-sleep-hacks-and-setting-attainable-goals/ To check out our podcast episode with Josh Davis-How to Be Super Effective, click here: http://openskyfitness.com/featured/josh-davis-how-to-be-super-effective-ep-89/ To check out our podcast episode with David Allen-The Importance of Time Management, click here: http://openskyfitness.com/podcast/david-allen-the-importance-of-time-management-ep-79/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 104-How to Set S.M.A.R.T Goals. We hope you have gained more knowledge on how to be a healthier you!

This week's Open Sky Fitness Podcast was extra special as Alek Lev and Jeff Meacham joined Rob for our 100th episode!! Alek and Jeff were there with Rob from the very beginning and they've taken the 100th podcast as a great opportunity to look at their own health and fitness progress over the last three years up to now. Thank you all for listening to our episodes and especially those of you who have been with us since the very beginning back in the Fall of 2013! We're very proud of our milestone and for being able to help you become a healthier you. By  interviewing excellent guests on the show and by providing you with the best information about fitness and nutrition, we've all learned a lot over the years about good health. Some of our favorite topics included Paleo, Time Mangament, Importance of Health, and The New York Times article about The Biggest Loser. A blast from the past, here's our first podcast episode! Ep.1-Introducing the Open Sky Fitness Podcast: http://openskyfitness.com/podcast/introducing-the-open-sky-fitness-podcast/ Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link. Get a Free Workout Guide From Rob! After you text OSFreview to 33444 you will get the link to leave us a review or message. With that link, you can also send your email address to us for the opportunity to get a free workout guide from Rob. It's as simple as that! What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:14  Opening Remarks by Rob, Alek, and Jeff 2:48 What's life like now for Rob, Alek, and Jeff? 3:50  How did the Open Sky Fitness podcast get started? What have you taken away from the podcast? 9:30  Alek's mission to fit in a job, family, and his workouts. 13:40  How to fit in a great workout  with a home gym and when you just have 10 minutes. 16:30  How to create a challenging workout with a time limit. 19:18  Where Jeff's at now with his life. 20:10  All about taking propisa for men: fighting prostate cancer, keeping hair, and side effects. 30:50  How Jeff sought out help to lose weight by using the Garmin Vívofit heart rate monitor. 32:40  What Jeff's doing to begin losing weight and his focus on his health. 35:30  How cookies and other sweets can effect our health. What happens to our insulin and triglycerides to process sugar? 38:52  The psychological factor of looking for a reason to workout to be healthy. The importance of having your own mental mindset and understanding WHY you want to be healthy. 45:00  Rob's progression as a podcast host and memorable moments. 59:04  Closing Remarks by Rob, Alek, and Jeff. 1:01:20  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To listen to the OSF podcast with Dr. Loren Cordain: The Origin of the Paleo Diet-Ep. 97, click here: http://openskyfitness.com/featured/dr-loren-cordain-origin-of-the-paleo-diet-ep-97/  To listen to the OSF podcast, The NY Times Article is One-Sided About the Biggest Loser-Ep. 95, click here: http://openskyfitness.com/featured/ny-times-article-is-one-sided-about-the-biggest-loser-ep-95/ To listen to the OSF podcast with Elizabeth Saunders: Conquer Time Management-Ep. 70, click here: http://openskyfitness.com/podcast/elizabeth-saunders-time-management-ep-70/ To check out Jeff on Blackish, click here: http://abc.go.com/shows/blackish To learn more about the Garmin Vívofit heart rate monitor, click here: https://buy.garmin.com/en-US/US/into-sports/health-fitness/previous_models_activity_tracking/vivofit-/prod143405.html To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 100-A Look Back on 100 Episodes. We hope you have gained more knowledge on how to be a healthier you!

Please leave a review at http://www.openskyfitness.com/review   We had two special guests on this week's episode of the Open Sky Fitness Podcast. One of our previous guests, Evan Dollard, teamed up with Rob to talk to fellow extreme obstacle athlete, Hunter McIntyre. Evan was the 2008 male winner of American Gladiators and also competed on American Ninja Warrior 2. Hunter is Spartan Race Athlete and has been featured on the TV show, Boundless. Next up in both of their careers, they are participating in NBC's Summer Spartan Ultimate Challenge which begins airing on Monday, June 13th. Evan is the Field Reporter of the show while Hunter leads on one of the teams through the race as a Spartan Elite. We had an amazing time on the show while learning more about Hunter and his story about how he came to be a Spartan Athlete. It's a wild journey of how he evolved from being a mischievous high school kid to a logger and how that path eventually led him to become one of the world's best short course and long course extreme obstacle athletes. Hunter's story is truly inspiring and one of a kind. He also shared with us how participating in specific training events such as the SEALFIT Kokoro Camp really helped him mature and become the leader that he is today. About Hunter McIntyre Hunter possesses a unique and potent combination of strength and endurance. As an avid student of the Crossfit Endurance training method he’s successfully welded the physique and strength of a Crossfit competitor with the endurance of a marathon runner. Hunter AKA ‘The Sheriff” loves to perform with the showmanship of a WWF wrestler. He is, however, an inveterate lover of all things- particularly life. At the age of just 27 he’s already been a lumberjack in Montana, a party “enthusiast”, and a male model. His wild and crazy charisma shines, Hunter, was born to entertain! His passion for life is built around creating each day to be better than the day before. Hunter’s fanatical love for Obstacle Course Racing pushes him every day to the limits, while cultivating his goals of continuing to be the very best athlete the sport has to offer. Hunter inspires others to athleticism by demonstrating the sheer fun of life. Have a Question for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review. Free Book Giveaway! We're giving away a copy of  Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done To enter the book giveaway, just complete the following steps: Go to our show notes and click on the review link (openskyfitness.com/review) or  get started via your phone by texting OSFreview to 33444 to get the link. Leave us a review. Take a screen shot of what you wrote in the review. Email that screen shot along with your mailing address to Rob (rob@openskyfitness.com) with the subject line: OSF Review/ Two Awesome Hours. We'll enter your name in a drawing and randomly select the winner. Good luck! What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:10  Opening Remarks by Rob 14:45  Introduction to Hunter McIntyre 19:58  Hunter's experience as a logger and his life transformation. 22:20  Hunter's path to his career: missed and new opportunities. 23:45  How did you become involved with the Spartan Race competition? 25:10  How did you train and prepare for these competitions? 26:48  What was your athletic background in high school? 28:56  What is the SEALFIT Kokoro Camp like? What did you take away from this training? 32:15  What draws you in to participate in Kokoro Camp and other intense training activities? 33:20  How have you evolved over the years as an athlete and person? 36:00  Do you have a personal mission statement that you follow and live by? 39:10  How does someone train to become a Spartan Race competitor? 47:19  What was your experience like on Boundless? 52:30  How are you able to stay mentally sane and keep going during an obstacle race? 54:30  What other obstacle races do you have coming up? 55:25  How do you stay strong to compete in a variety of short course and long course obstacle races? 56:38  Do you think you would ever compete in an event such as American Ninja Warrior? 1:00:25  When you face a setback, what pushes you to continue on as a strong and positive person? 1:04:10  Closing Remarks by Rob and Evan 1:09:36  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To learn more about Hunter McIntyre, click here: http://www.huntermcintyre.com/#intro-1 To check out SEALFIT Kokoro Camp, click here: http://sealfit.com/sealfit-events/sealfit-kokoro-camp/ To listen to Rob's other Open Sky Fitness interviews with Evan Dollard, click here:          Interview with American Gladiator and Ninja Warrior Evan Dollard -Ep. 52                    Natalie Jill and Evan Dollard: How to Set Goals For the New Year-Ep. 78 To learn about Obstacle Dominator, click here: http://obstacledominator.com/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 99-Hunter McIntyre: Evolution of a Spartan Athlete.  We hope you have gained more knowledge on how to be a healthier you!

This week, Rob and Devon talked with their friend and Ketogenic Diet expert, Kristen Mancinelli. Not only is she highly knowledgeable about Ketogenic, but Kristen also has a solid background in Paleo and has written about both diets in various publications including LIVESTRONG.ORG , Paleo magazine, and her own book, The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss. Kristen shared a lot of good information on the Open Sky Fitness podcast with us including her own experience with the Ketogenic Diet; what it was like to reach the stage of Ketosis; how many carbs a person should take in on a daily basis; and what are the right and wrong foods to eat while on the diet. We were also able to answer some of our listeners' questions about the topic such as: Can an athlete or active person follow a Ketogenic Diet? and Can you follow a Ketogenic Diet with a busy schedule and still try to consistently workout? Can carbs be included? When beginning a new diet, workout regime, or goal; the more support and positive vibes that we can get from others, the better. That doesn't mean that you should stop believing in yourself and only rely on others, but it's always good to have a support system as well. Devon and Kristen are actually Accountability Partners and they took some time during the podcast to shed some light on the topic and share their insight on why it's good to have an Accountability Partner to help you stay on track of your goals.   About Kristen Mancinelli Kristen Mancinelli, MS, RDN, is a nutrition scientist and educator who is passionate about making science and health information useful for everyone. She has been an adjunct instructor in the Program in Nutrition at Columbia University and has presented at numerous professional conferences on the subject of nutrition and health. Kristen received her bachelors degree in chemistry from NYU and a master of science in public health and nutrition from Columbia University. Currently in Los Angeles, Kristen counsels individuals in weight loss and prevention of chronic disease at UCLA, and writes frequently for popular media on the subjects of paleo and low-carb dieting, and the role of the food environment in shaping individual food choices. Have a Question for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review. Free Book Giveaway! We're giving away a copy of The 30-Second Body: Eat Clean. Train Dirty. Live Hard by Adam Rosante. To enter the book giveaway, just complete the following steps: Go to our show notes and click on the review link (openskyfitness.com/review) or  get started via your phone by texting OSFreview to 33444 to get the link. Leave us a review. Take a screen shot of what you wrote in the review. Email that screen shot along with your mailing address to Rob (rob@openskyfitness.com). We'll enter your name in a drawing and randomly select the winner. Good luck! What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Opening Remarks by Rob, Devon, and Kristen 3:20  The benefits of having an Accountability Partner in your life to help you with your goals. 8:06  What is the Ketogenic Diet? 10:20  What is the number of carbs per day that a person should intake? How does it vary at different ages? 12:45  How do you know if you are in Ketosis? 13:55  What is the ratio of  fats to carbs to proteins for a Ketogenic Diet? 15:20  Can an athlete or active person follow a Ketogenic Diet? 16:45  Can you follow a Ketogenic Diet with a busy schedule and still try to consistently workout? Can carbs be included? 25:10  Is there a certain amount of time that we should be spending in Ketosis? A maximum amount of time? 26:40  Are there some people that have more problems with losing weight than others while on the Ketogenic Diet? 34:20  What are some examples of fats and carbs to eat during a Ketogenic Diet? 41:05  What is a piece of fruit as far as carb counting for the Ketogenic Diet? For nuts and cheese? For fish and meats? For vegetables? For oils and creams? 49:00  Online calculators and apps to track your progress with the Ketogenic Diet. 49:40  How to evaluate your progress with the Ketogenic Diet. 56:00 Closing Remarks by Rob and Devon 56:10  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Learn more about Kristen Mancinelli and the Ketogenic Diet here: http://www.kristenmancinelli.com/  Read Kristen's book, The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss here:  http://www.amazon.com/Ketogenic-Diet-Scientifically-Approach-Healthy/dp/1612433944 Learn more Dr. Dominic P. D'Agostino and his Ketogenic Research at http://www.ketonutrition.org/ To checkout the Keto Calculator, click here: http://keto-calculator.ankerl.com/ To checkout the Atkins Mobile Weight Loss Tracker & Carb Counter App, click here: https://www.atkins.com/how-it-works/free-tools/mobile-app To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 98-Kristen Mancinelli: How to Get to Ketosis.  We hope you have gained more knowledge on how to be a healthier you!

We love getting feedback from you, our listener, so if you have any suggestions on guests that you think would be great to have on the show or if you would like us to answer any of your fitness/health questions, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review. On this week's Open Sky Fitness podcast, Rob and Devon sat down to discuss the New York Times article, After 'The Biggest Loser,' Their Bodies Fought to Regain Weight. The article is quite one-sided and both Rob and Devon have given their input on what they found was wrong with the diets and workouts on the show; how the reality TV show's contestants were not taking the correct approach on continuing their new healthy lifestyles after the show ended;  how we should be approaching new diets, workouts, and lifestyles to healthfully lose weight and more. We'll be having a webinar about how to burn fat while building lean muscle on Thursday, May 19 at both 4pm and 7pm PST. To sign up for the webinar, just text the words freewebinar to 33444 or online via http://www.openskyfitness.com/freewebinar. A potential Open Sky Fitness group workout with us is in the works so if you are interested in joining it, just email Rob at rob@openskyfitness.com to let us know. We're also having another book giveaway for Strong Is the New Skinny: How to Eat, Live, and Move to Maximize Your Power by Jennifer Cohen. We will do a name drawing to find out who the winner is this week. To enter the book giveaway, just complete the following steps: Go to our show notes and click on the review link (openskyfitness.com/review) or  get started via your phone by texting OSFreview to 33444. Leave us a review. Take a screen shot of what you wrote in the review. Email that screen shot along with your mailing address to Rob (rob@openskyfitness.com). Good luck! What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Opening Remarks by Rob and Devon 8:20  Introduction to discussion about the New York Times article, After 'The Biggest Loser,' Their Bodies Fought to Regain Weight. 10:08  Why it was so easy for participants to lose so much weight on The Biggest Loser during the first week of the show and what were the negative consequences of those actions. 12:36  How contestants bounce back and gain the weight they lost once the reality TV show is over. 14:07  How and why people lose water weight fast. 15:25  How binge eating, low-calorie diets, and other methods can alter your metabolism, fat, and muscle mass. 19:10  Why a change in Leptin hormone levels can affect our bodies. 20:20  What does an actual Biggest Loser diet look like and what is wrong with it? What happens after the show is over? 25:22  How does our body process food? How would a low-carb diet vs. a low-fat diet help the Biggest Loser contestants lose weight and keep it off? 28:17  There are a lot of lifestyle factors that make it difficult to lose weight. You have to build a lifestyle around being healthy. 36:30 Devon and Rob's final word on the New York Times article about The Biggest Loser article. 37:15  Closing Remarks by Rob and Devon 39:42  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To read the New York Times article about The Biggest Loser, click here: After 'The Biggest Loser,' Their Bodies Fought to Regain Weight To read Tim Ferris' article relating to losing water weight, click here: How To Lose 20-30 Pounds In 5 Days: The Extreme Weight Cutting and Rehydration Secrets of UFC Fighters To learn more about the book that we're giving away this week, click here: Strong Is the New Skinny: How to Eat, Live, and Move to Maximize Your Power by Jennifer Cohen   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 95: NY Times Article is One-Sided about The Biggest Loser. We hope you have gained more knowledge on how to be a healthier you!

Leave us a review at http://www.openskyfitness.com/reviewSince our book raffle for the copiesof Sleep Smarter: 21 Essential Strategies toSleep Your Way to A Better Body, Better Health, and BiggerSuccess by Shawn Stevenson was such asuccess, we're going to have another book raffle for JoelHarper's book, MindYour Body: 4 Weeks to a Leaner, HealthierLife! Joel is Dr. Oz's personal trainer and has alsotrained many other celebrity elites including Olympic athletes,movie stars, and super models. We have one copy of this book so thevery first person to do the following steps will get thecopy:Go to our shownotes and click on the review link (openskyfitness.com/review).Leave us areview.Take a screen shotof what you wrote in the review.Email the screenshot along with your mailing address to Rob(rob@openskyfitness.com).Good luck!On this week's podcast episode, Rob and Devon discussed good gymetiquette such as how to keep the gym organized and clean; how towork in and share equipment with follow gym users; and how to showrespect and share space so that people feel comfortable. Whetheryou're new to the gym, a regular, or even an employee/personaltrainer at a gym, these are all good tips to ensure that everyonecan have a good workout in a great environment.Our guest of the week on the Open Sky Fitness podcast isworld-renowned Physical Therapist, Certified Athletic Trainer,and a Certified Strength and Conditioning Specialist, Dr.Charlie Weingroff. We had a super interesting conversationwith Charlie about his experience as a physical therapist and hisdifferent viewpoints on how to properly examine your mobility andmovement for any physical problems. We talked about different possible sources such as Charlie's DVD, Training=Rehab,Rehab=Training as an example of how a person can continue trainingwith rehab techniques; the Functional Movement Screening andhow to take advantage of the program; and more importantly, how tofind the best medical help and create the best team of health andfitness experts.What path do you go down to find a great doctor, physicaltherapist, or chiropractor for your client or patient? Sometimesour pains, aches, and mobility issues can be something much moreserious and the easiest option is often not the best option.Charlie shares his advice on how crucial it is to seek outdifferent outsources to help treat your patient's medical issue andwho to go to first. One of our listeners recently asked Rob abouther hip's iliade bursitis and Charlie used it as a greatexample of what he recommends we should do to find the besthelp.Charlie is currently a Physical Therapist and Strength& Conditioning Coach at Drive 495 in Manhattan, NY and Fit ForLife in Marlboro, NJ. He also is a member of the Nike ExecutivePerformance Council and serves as the Physical Performance Lead andHead Strength & Conditioning Coach for the Canadian Men’sNational Basketball Team. Prior to returning to his home of NJ, hewas the Director of Physical Performance and Resiliency and LeadPhysical Therapist for the United States Marines Corps SpecialOperations Command in Camp Lejeune, NC. He graduated from UrsinusCollege with a degree in Exercise and Sports Science in 1996, andwent on to earn an MSPT in 1999 and DPT in 2010 from the Universityof Medicine and Dentistry of New Jersey.Currently Charlie is available to treat, train, and consult atDrive495 in Manhattan, NYC and Fit For Life in Marlboro, NJ.Charlie often teaches and speaks internationally and consultsregularly with Nike, the Roddick-Grunberg Tennis Academy, PerformBetter, and Equinox Fitness Clubs.Charlie is single and lives in NJ with his dog, Rumble. You’rewelcome to email him at charlie@charlieweingroff.com with questions for theQ&A section, to offer a comment, or to discuss a potentialworkshop at your facility.What You'll Hear on This Episode0:00 Open Sky Fitness Introduction1:15  Opening Remarks by Rob andDevon2:25 A new book giveaway for Mind YourBody: 4 Weeks to a Leaner, Healthier Life7:06 Gym Etiquette Tips: How toapproach the gym23:38  Intro to Dr. CharlieWeingroff25:15  Have you always had astrong presence in the world of strength fitness?30:45 Were you always interested inworking in the field of physical therapy? How did you get into thiscareer?37:45  Charlie explainshis Training=Rehab,Rehab=Training program. How can I train when I'm in pain?46:10  Is it a good idea to doboth the first and second course of Functional MovementScreening?50:35  What are the most commonproblems for people who have poor mechanics? How can people improvetheir technique with the Functional Movement Screening?56:30 Sometimes your pain can besomething medically very serious and you can't deny it.58:35  Why it's important tounderstand what your qualification process is in order to be ableto move to the next fitness step.1:00:30  Why it's a personaltrainer's duty to help a client seek out another professionalfor mobility issues. Why it's a professional's duty to outsourcemedical help for their clients.1:03:30  Listener's questions:What can I do to improve my hip's iliade bursitis? What isCharlie's recommendation?1:16:55  What's the best route totake to find a doctor, physical therapist, or chiropractor?1:22:15  How to get in touchwith Charlie Weingroff and Drive 495.1:24:34 Closing Remarks by Rob andDevon1:26:44  Open Sky FitnessClosingsLINKS AND RESOURCES MENTIONEDIN THIS EPISODE:Contact Charlie at charlie@charlieweingroff.comLearn more about Charlie and Training=Rehab,Rehab=Training on his website: http://charlieweingroff.com/Find Charlie on Twitter:  https://twitter.com/cwagon75Learn more about Drive 495: http://driveclubs.com/ Learn more about Joel Haper's book: MindYour Body: 4 Weeks to a Leaner, HealthierLife To Download Rob’s FREE workouttemplates click below**Download TemplatesAsk Rob a Question or tell him what is working for you: EmailRob@OpenSkyFitness.comTo leave a Review for Rob and the Open Sky Fitness PodcastCLICKNOW!  Ratings and reviews are extremely helpful andgreatly appreciated! They do matter in the rankings of the show andI read each and every one of them.Contact our amazing sound engineer Ryan? Send him an e-mailhere: info@stellarsoundsstudio.comThanks for Listening!Thanks so much for joining us again this week. Have some feedbackyou’d like to share? Leave a note in the comment section below!If you enjoyed this episode, please share it using the socialmedia buttons you see at the bottom of the post.If you have any questions (and would like to hear yourself onthe Open Sky Fitness Podcast), click on the link on the right sideof any page on our website that says “Send Voicemail.”And finally, don’t forget to subscribe to the show on iTunes toget automatic updates. It’s free!

Leave us a review at http://openskyfitness.com/review Last week we talked about our raffle to win a copy of Shawn Stevenson's book, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success. We still have three copies of the book to give away and all you have to do is leave us a review, take a screen shot, and email the screen shot with your US home address to rob@openskyfitness.com. On the Open Sky Fitness podcast this week, Rob and Devon had a motivating discussion about how important it is to stop being your own enemy by limiting yourself from thinking positively and from reaching your goals. Even if you don't think you are limiting yourself, you probably are without even realizing it. Both Rob and Devon give great, personal examples and advice on how to better understand yourself and overcome any mental obstacles that are getting in the way of you becoming who you want to be in life. Today's podcast is about swimming and Rob spoke with one of the top athletes and coaches in open water swimming, John Kenny, about how to train and compete in an open water swim. John talks about personal training experiences and shares his advice on how to plan a workout; what to eat before and during a swim; and good swimming technique to be able to improve your freestyle stroke and endurance in the water. If you want to add swimming to your workout or train for a specific event such as an open water competition or a triathlon, this will be a very helpful podcast for you to listen to.  John is from a competitive swimming and running background. He competed in both sports at the high school and later at the college level for Cornell University. He competed in swimming for Cornell for 4 years and where he was a 1-time MVP. During his college days and beyond, John found his niche in the sport of open water swimming. John was a 5-time US National champion in distances ranging from 10K up to 25K. He was a 7-time National team member and has competed at a wide variety of races including Nationals, Olympic trials, Pan Ams, Pan Pacs, World Cups, and World Championships. He has been competing at local open water races since 1990, attended his first Open Water Nationals in 1997, and most recently represented the USA in the 25K at World Championships in 2008.  John Kenny is the most experienced open water swimmer in the United States, if not the world. Other coaches in the triathlon realm claiming to be "open water experts" do not come close. Beginning in 2005, John began to race professionally as a triathlete. Although it took him awhile to develop his cycling skills, he has recently begun to experience more success in multisport events. Aside from winning many swim primes at major races such as 70.3 races and Lifetime Fitness races, John is almost always the first out of the water, even at the highest level of the sport. Now, we works as an open water trainer helping fellow athletes prepare for races and triathlons via the organization Fall Creek Racing. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Opening Remarks by Rob and Devon 4:40  How to stop limiting thoughts and being your own worst enemy.   10:50  Don't have limiting thoughts? You're not being conscience enough to hear it and this is why. 13:50  Why curiosity can be a really good replacement for your negative thoughts. 15:50  You don't have to feel like you must accomplish your goal, the moment you have that thought about it. 17:05  Recap: How to have a self evolution. 17:40  Introduction to John Kenny. 19:00  What sort of distances are common for competitive open water swimmers? How long does it take to swim a long distance race? 21:50 How to learn to swim with currents, high tides, and wind. 25:50  John's open water experience as a lifeguard for the Atlantic City Beach Patrol. 26:55  What sets experienced swimmers apart from cyclists and runners in a triathlon? 30:50 What are you eating to be able to swim 5-8 hours at a time? 33:10  How do you get your food during an open water swim or a triathlon race? 36:10  Do you have to do a carbo-load before an open water swim? What about the rule of not eating 1-hour before a swim? 42:20  What types of food should you eat during a long distance swim? 43:50  What is the difference between the training of an average, recreational swimmer and a competitive swimmer for an event such as a triathlon or an Ironman competition? 50:00  For a first-time triathlon athlete or a recreational swimmer, how would they break-up their weekly program workouts? 53:40  How to stay engaged and focused during a swimming workout and why it's so important to be able to see improvement. 57:58  How would you describe and apply the perfect freestyle stroke? What common mistakes do people make when they swim freestyle? 1:02:20  Is it beneficial to do underwater recording to show people how they can improve their swimming technique? 1:06:20 Closing Remarks by Rob and Devon 1:08:18  Open Sky Fitness Closings   LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Learn more about open water training with John Kenny and French Creek Racing: http://www.frenchcreekracing.com/ Contact John at john@frenchcreekracing.com Find John on Twitter:  https://www.twitter.com/jkenny5150 To learn more about Shawn Stevenson's book that we: Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Succes   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!  

Leave us a review at http://www.openskyfitness.com/review On the Open Sky Fitness podcast we talk a lot about getting a good night's rest and one of our favorite sources is the book, Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success by Shawn Stevenson. Rob begins the show discussing three great tips from Shawn's book. If you like what you hear and want to learn more about how to sleep smarter, we're giving away three of his books in a raffle to USA listeners. Just leave us a review, take a screen shot of it, and send it to Rob with your home address.  Today, Rob talked to Franz Snideman who is a former collegiate sprinter and the co-owner of Revolution Fitness. Franz believes that sprinting is key to becoming healthier and stronger. He's an expert at running and sprinting for beginners and shared his tips and insights with us on the show including: how to learn how to run properly; where to run; what shoe to wear; and how fast you should sprint on speed days. It was a really fascinating conversation and Franz told us how and why crawling, sprinting, and marching exercises are great for not only fitness purposes, but to improve the function of the brain as well. Whether you've been running for years or are eager to get started, this episode will really help benefit your fitness. Franz has also authored and edited several books, as well as produced a series of training DVD’s. Drawing on his passion in healthy living, athleticism, knowledge and appreciation of human development, anatomy and personal experience, he co-developed the dynamic Primal Speed System as well as Primal Move Velocity. Franz believes in the fundamental importance of educating and coaching his clients in safe, healthy and holistic athleticism. Coupled with impeccable attention to detail, bio-mechanical understanding and skill in accommodating and adapting training regimes to support and enhance individual’s unique abilities and needs, he is personal coach to clients and professional athletes. He lectures internationally, driven to share his knowledge and skill, theoretically and practically. Franz is a Senior Strength Matters Kettlebell Instructor, Ground Force National Instructor, former Collegiate Sprinter and International Lecturer. He is a student of nutrition, Neuro-Muscular Therapy, Primal Move Kids and Corrective High Performance Exercise Kinesiology.   What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:13  Opening Remarks 1:55  Tips on How to Sleep Better from Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success by Shawn Stevenson.                           7:08  How to decrease your coffee intake to be naturally energized .                                                        8:40  Train your body to know that it's nighttime to sleep better.  11:00 How alcohol takes a toll on your sleep cycle and how to ease off of it. 15:30  Introduction to Franz Snideman 16:20  How Franz got involved in athletics and running as a child, high school and beyond. 20:15  Work on speed continuously to become fast. 23:12  The mechanics and learning benefits of sprinting for your body and brain. 26:46  The body types of endurance and sprinter runners: how to burn fat and gain lean muscle. 29:28  The importance of the cross crawl exercise and how it triggers brain function in children and adults. 31:20  How crawling can help a person become a faster runner. 33:05  How to do a good march or crawl for better sprinting and health benefits. 38:05  How to stay within your base of support to become a better runner. 40:30  Why do we have to train to learn how to run? 41:35  Franz's tips on what exercises to do to learn how to run. 42:30  Why sprinting can be really good for distance runners. 44:25   How often should someone be sprinting? What should my workout look like? 48:05 Why you should not run at 100% on your speed workout day. 48:40 How to do a tempo workout for longer sprinting days. 50:17  How to properly include sprinting  or fast activity into your workout for weight loss. 51:40  How to do a running A's exercise to learn how to properly run. 53:55  Where's the best place to run for beginners? 56:41  What type of shoes should runners wear? 59:35  How can people maximize their fitness results with nutrition? 1:09:58  Primal Speed and Sprinting Course: Learn how to sprint and improve other skills with Franz 1:12:21  Closing Remarks by Rob 1:13:30  Open Sky Fitness Closings LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Check out Shawn's book: Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger SuccessDo you want to learn more about Franz's sprinting training?:  Primal Speed and Sprinting Course:Find Franz on Twitter:  Twitter.com/franzsnideman To Download Rob’s FREE workout templates click below**Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening!Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Please leave a review: http://www.openskyfitness.com/review/ This week on Open Sky Fitness, Rob and Devin share what inspired them to become personal fitness trainers; what certificates they received and what they recommend to study; their experience in the field and many tips and insights on what to expect when you begin your own career. Then Rob talks with this week`s guest, Josh Davis, about how we can become super effective and improve our productivity for both career tasks and fitness goals. We`ve got lots of great pieces of advice and examples for you this week to help you manage your time better and be more efficient! From avoiding distractions, how to take a healthy break; and how to fit your workout into your busy schedule. We hope you take a lot away from the Open Sky Fitness podcast this week. Josh Davis, Ph.D. is the author of Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done. He holds a bachelors from Brown University and a PhD from Columbia University. His past work has included mechanical engineering, teaching in a Brooklyn Public High School, and serving on the faculty in the Department of Psychology at Barnard College of Columbia University. Currently, he is the Director of Research and Lead Professor for the NeuroLeadership Institute. He also coaches and trains individuals in the art of public speaking and managing being overwhelmed. His writing has appeared in Harvard Business Review, Business Insider, Fast Company, Huffington Post, strategy+business, Training + Development, People & Strategy, the NeuroLeadership Journal (which he co-edits), Psychology Today, and others. What you will hear in this episode: 00:00 Open Sky Fitness Introduction 02:25  OSF Podcast reviews 04:05  Rob´s recommendation for taking courses to become a personal trainer 05:10  Rob´s Top 5/most popular personal training certifications in the USA 06:20 How to choose a personal training certification 08:00  The pros and cons of getting a job at a corporate gym as a personal trainer 11:00 National Academy of Sports Medicine (NASM) vs. ACE certification 12:45 Choosing any certificate as a starting place to grow your fitness and health career. 14:15  How Rob and Devon got into personal training as a career. 20:50  Advice on receiving a nutrition certification. 23:00   Closing remarks from Rob and Devon about getting certificates to work as a personal trainer. 24:00  Introduction to Josh Davis. 25:50  How Josh came to write Two Awesome Hours. 27:15  We can have moments when we´re at our very best. 27: 45  How can we set up conditions to be at our very best. 31:15  Prepping to be ready to go to work hard. 32:15  Not trusting ourselves to be prepared and how to overcome it. 34:00  How to be present and in the moment for the things that matter. 35:30  Is there a pill or something a person can do to be able to do anything with their brain? 37:20  How to take coffee to make the most out of it. 40:35  How to recognize your decision points; how to decide which task to start with first and what´s the most important task. 46:55  Is there a way to know which task is the most important when you begin work of after a pause? 50:35  When you`re in the Clear and Focused zone vs. the Frantic Zone 51:25  Manage your mental energy: How to set yourself up for success instead of failure. 56:00 How to balance your mental energy for both the gym and your workday. 58:00 You do have control over your emotions and can influence them. 1:01:15 Using exercise as a strategic tool for productivity and reducing anxiety. 1:06:30  How to stop fighting your daily distractions. Why distractions can be a good thing. 1:08:55  What benefits happen when your mind wanders on autopilot. 1:14:45  Why you become distracted when you try to avoid thinking about it at all costs. 1:16:30 How to distract yourself and effectively take a break from productive work. 1:18:25 Eat better by identifying and focusing on when and where you will eat the healthy food. 1:20:30  Be at your best mentally and emotionally for productivity with stable blood sugar. 1:22:50 How to strategically enhance your environment to be more productive and focus clearer throughout the day. 1:29:45  What a day in the life of Josh Davis’ looks like. 1:33:00  How you can sign up for the Two Awesome Hours Newsletter and get more hints from Josh about being more productive. 1:35:25 Closing Remarks by Rob. 1:36:45 Open Sky Fitness Closing   LINKS AND RESOURCES MENTIONED IN THIS EPISODE: If you want to learn more about Josh Davis and his work, go to http://www.twoawesomehours.com/ To Download Rob’s FREE workout templates click belowDownload Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! 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. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! 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. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!  

Leave a review: https://openskyfitness.com/review   This week on Open Sky Fitness, Rob begins by discussing the pros and cons of taking up on a food delivery service for your main source of nutrition and how to choose one if you decide to try it out. Then both Rob and Devon sit down with Michael Morelli to discuss his transformation from a difficult moment in his life to becoming fit again and finding success as a health program creator and trainer. One of the most successful ways that Michael has promoted his organization is by using social media to build an online community amongst athletes, trainers, and nutritionists. Despite how helpful it has been, he talks about the need to get away from social media and spend more time on himself and with his family in real life. This week`s OSF podcast also discusses how to do a self audit and become a better "you" and the importance of opening up to the closest people in your life about any difficulties that you are facing each day.  Morellifit`s mission statement is: Let’s Get Fit Together and their vision is to be the most accessible, reliable, and transparent source for health and fitness information on the planet. We place extreme emphasis on customer experience, and our number one priority is life transformation. We will only measure success by the influence and impact we create and sustain throughout the world. Michael has set to make his organization one with a face and a true mission of change. Every day Michael strives to exceed the standard of his organization serving those who reach out to it in a real way.  In just one year, Michael and his Morellifit programs have helped over 300,000 people directly and millions more though his social media channels. He is known for his HIIT Training Program; HIIT MAX, which has over 113,000 students across the world. Besides a bestselling program, he also has a large online training and nutrition membership, top of the line Primal Body supplements, and has hosted live training events. This has lead to his rise as the number one male trainer on Instagram and the number one fitness scope on Periscope, even speaking at the very first Periscope Summit. Through his travels speaking around the U.S. and a book set to launch, Michael’s reach and influence is ever growing. Along with the above, he looks after a team of 6 handpicked and highly qualified coaches and nutritionists who deliver custom meal and training plans to clients every single day. His team has been personally selected from all over the world to deliver not only one on one coaching, but create custom solutions for his clients. Pair those training programs with his Primal Body supplement line, and you have the perfect recipe for being a leading the fitness industry, all established in a year’s time. What you will hear in this episode: 00:00 Open Sky Fitness Introduction 02:08 "Cooked" on Netfilx; The history of food and the importance of cooking.  02:57  The pros and cons of food delivery service. 11:14  What to think about when considering if food delivery service is right for you.  12:05 How to transition to eating the right food on a regular basis. 13:10 How to choose a food delivery service. 15:33  Introduction Michael Morelli. 16:33  Michael Morelli`s personal fitness journey story. 22:19 One of the best ways to start an online business. 24:20 When Michael realized that he had a market to sell his HIIT Training Program. 28:55  What Michael`s life is like on a day-to-day basis.  29:50  How you can tak care of yourself every day through meditation and reading books. 31:20 How do you constantly keep up with reading new books and absorbing new information? 33:05  Taking supplements for brain function for clarity and focus in addition to meditation. 35:00  Michael`s personal experience with following a Paleo diet for his nutrition.  36:00 The right approach to understanding how a new diet or fitness plan affects your body.  37:25  Benefits of carb cycling.  40:10  Does carb cycling work long-term? Can it become part of your lifestyle? 40:30 How to follow a carb cycle with the sweet potato diet.  41:45 Does a carb cycle diet requrie a certain amount of calories? 43:05 Are there certain combinations of HIIT programs that work great for training? 45:36  Michael`s personal gym/HIIT training. 47:40  How to do the bird dog exercicise to work your glutes and hamstring. 48:38  Michael`s HIIT MAX app 50:05  How long did it take to create the HIIT MAX app? 51:00  What`s next for Michael, HIIT MAX, and Morellifit. 54:00 Do you feel like you`re getting into the "danger zone" of social media because of your job? 55:25 Eventually unplugging completly from social media 56:15  Having an exit strategy from social media and allowing your business`social media community to grow.  57:05  Real good leaders create other leaders. 57:40  Why it`s not necessary to know everything about fitness or nutrition.  64:10 The importance of opening up about difficult times with the people that you are the closest too in your life such as friends and family.  65:40 The importance of being aware and honest with yourself. 65:55  How to "self audit" and be "better today." 68:10 Closing Remarks by Rob 68:58 Open Sky Fitness Closing   MENTIONED IN THIS EPISODE:     If you want to learn more about Michael Morelli and Morellifit, go to: Morellifit.com To learn more about the HITT MAX app, go to HIITMAXelite.com   To Download Rob’s FREE workout templates click belowDownload Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! 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. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! 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. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!  

Leave a review: http://openskyfitness.com/review Coming to you this week on Open Sky Fitness, you´ll learn about how to prevent injuries and improve performance with our guest, Dr. Kelly Starrett, who is one of the founders of Mobility| WOD along with his wife, Juliet. He is also the author of both New York Times and Wall Street Journal bestseller, Becoming a Supple Leopard. He has also written Ready to Run and has an upcoming relase of his latest book, Deskbound. Rob, Devon, and Kelly start of the show by discussing the natural occurances of "normal accidents" in every day life such as lacking the right vitamins, nutrition, or technique when working out. By paying close attention,  we can take advantage of these "normal accident" patterns to learn about how to improve our indiviual athletic performance. The conversation delves deeper into specific areas of nutriton, evaluation, and different cycles to help us be conscience of what we do everyday and how to apply little life changes to overcome any problem areas. Later on they discuss the idea of whether or not icing is a good way to treat an injury or swelling and what  methods are available to better treat and prevent either pf them. The podcast closes off on why we should all be sitting less and standing more and what can do to change it. When he´s not teaching us a thing or two about human performance and mobility, Kelly is also a coach and physical therapist and leads a Crossfit Movement & Mobility Trainer course. He has also been a guest lecturer at the American Physical Therapy Association annual convention, Google, the Perform Better Summit, the Special Operations Medical Association annual conference, police departments, and elite military groups nationwide. Kelly received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. He currently  continues to focus on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance along with managing his own physical therapy practice at San Francisco CrossFit. Kelly and Juliet are also the creators of StandUpKids.org to educate teachers, parents, and donors about the importance of children spending more time standing up and being active rather sitting down during class hours. The organization raises money to bring standing desks to all public school children. What you will hear in this episode: 00:00 Open Sky Fitness Introduction 01:12  Introduction to Dr. Kelly Starrett 05:25  Where does a start working with top athletes? 07:40  The Normal Accidents theory by Dr. Charles Perrow 08:20  The importance of Vitamin D. 09:00 Assuming natural errors every day and noticing patterns. 09:55  How to take advantage of data and patterns to improve your workout. 11:11 Applying noticed changes and patterns to the health of younger generations. The importance of standing vs. sitting for children. 12:00  What is best for human function? What is recommended for recovering and preventing pain while optimizing athletic performance? 13:45  The importance of precision nutrition. 14:10  The gateways to top performance. 15:12  Evaluating physical practice and limitations. 16:50  The problem of wanting to fix all of your health problems in one day. 17:45  The Adaptation Cycle and how to apply it to yourself. 19:15  How to incorporate non-exercise activity such as breathing practice, meditation, walking and standing during your day and before formal exercise. 22:40  Why daily physical activity includes training, but isn´t exclusive to only training. 24:00  Learning to be conscience about what you do during the day. 26:00  How can we easily identify our different health benchmarks? 26:45  Pulling back to take a look at our current health status. 27:27  Is there a difference between the average and the top athletes that you work with? 28:25  Should we always be in pain when working out? 29:45  How to be more conscience of what you are doing during a workout for better athletic performance 33:38  How do we create a workout lifestyle to prevent injuries and improve performance? 36:28  Can people be more conscience about what they are doing for their health on their own or do they need a coach? 39:00  Is icing the best remedy for injuries? 41:49  Systematic Cold Immersion vs. Icing an injury 43:00  What can you do in place of icing to help an injuring or swelling? 47:09  What can athletes do to help swelling if they spend a lot of time sitting during the day? 48:20  Why humans are not designed for sitting in chairs. 51:00  Where to go for more help similar to M| WOD? 55:19  Closing Remarks by Rob 57:24  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: If you want to learn more about Dr. Kelly Starrett and Mobility WOD, go to:MobilityWOD.com To learn more about how to order Dr. Kelly Starrett´s books and products mentioned on the show, go to: MobilityWOD.com/Shop/  To learn more about the theory and book, Normal Accidents by Dr. Charles Perrow, go to: https://en.wikipedia.org/wiki/Normal_Accidents  To learn more about the organization, Stand Up Kids, go to:                    http://standupkids.org/our-story/ To Download Rob’s FREE workout templates click belowDownload Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! 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. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! 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. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!  

You know Rob as the founder of Open Sky Fitness and the Open Sky Fitness Podcast, but did you know he also has an obsession with cooking fantastic meals? In this weeks Episode, Rob and his wife Devon will discuss the importance of “batch cooking” in creating a healthy lifestyle. They also give you a step by step way to begin as well as a few of their favorite recipes and healthy dinner ideas. Below we will take you through these steps. What is Batch Cooking? Batch Cooking is when you prepare many portions of meals at once and then save the remaining portions for a future meal. In other words, when you are cooking dinner, cook 4-5 times more than you would normally eat and save the rest for lunch for the week, or dinner the next few nights. It’s just a simple way of saying that you are preparing your meals and snacks ahead of time. For health this, is key. Rob says, “If you are not planning to succeed, you are planning to fail.” Why is it Important for Fat Loss? Rob and Devon have found that their clients learn quickly about what foods to eat, but often their lack of preparation holds them back from actually being able to accomplish their desired goals. Batch cooking is an easy way to help you make better choices of what foods you eat.  When you are hungry and tired you tend to go towards foods that will give you instant energy. These would be your carbohydrate heavy foods like sugars and breads. If you already have a great meal in a Tupperware in the fridge, you will be less likely to stuff your face with the donuts at the office. Also, when you are tired from a long day at work and you don’t really feel like cooking, you will be less likely to stop for a Big Mac if you know you are on your way home to a delicious steak and roasted vegetables. Why is it Important for Building Muscle Mass? When you want to build muscle mass the first ingredient is adding a ton of healthy foods into your daily diet. For some people that might be simply eating larger portions; for others that might be adding an entire extra meal. Who has time to cook four meals a day everyday? That’s why you can take a few hours to prepare a few different recipes that last for multiple meals and you’ll always have food at your fingertips. You won’t have to think about your next meal, it’s already there in your cooler. You won’t have to grab the chips from the vending machine because you have a homemade trail mix in your man purse. Batch Cooking for Beginners... Are you a newby in the kitchen? It’s ok, just don’t go overboard.   At the beginning look for recipes that have a simple and short ingredient list like a chili or frittata. Don’t get overwhelmed with the recipes with 20 or more ingredients. The important thing is that you get started in your new goal of a healthier lifestyle. Food Prep with the Experienced Chef... Rob says his time in the kitchen is like conducting an orchestra.   He looks at his different sections and tools in workspace as the different instruments. He has meatballs on the stove, spinach stuffed mushrooms in his oven, carne asada on the grill, a vegetable crudite on the cutting board, and bone broth in the crockpot. When he goes shopping he plans accordingly. If you love to cook test your skills and create a symphony in the kitchen! Don’t want to cook?:Healthy Dinner Ideas on the Go. Like the idea of preparing meals but hate to cook at home? Rob and Devon truly believe that home cooking is the key to really being healthy. At restaurants and supermarkets, you don’t have control over what kind of oils or how much salt they use; nor do you know of the quality of their ingredients. However, if you really don’t have an hour a week more of time or if you just despise cooking with a passion, Devon recommended the following healthy dinner ideas: Go to your local Whole Foods, Bristol Farms or Ralph's to the deli section where they have their prepared foods. Pick out a few different meats, some green vegetables, and an additional side dish that look delicious and healthful. Make sure to get the large size of each so you will have plenty of left overs for a few lunches and/or dinners. It's "batch shopping" instead of "batch cooking"! Steps for Batch Cooking Choose one or multiple recipes that you know you will enjoy eating for a few meals Write out a shopping list of the ingredients. Put both the shopping date and cooking date in your schedule. When cooking remember to clean as you go! After your meals are prepared,  separate them into tupperware for later. If there is way too much, put some in a freezer bag and freeze (remember to write the item and date on the bag) Make sure to bring your meals or snacks to work. R & D’s Favorite Batch Cooking Recipes BUTTERNUT SQUASH SOUP Prep Time: 15 minutes Cook Time: 35 minutes Total Time: 50 minutes Ingredients: 2 large butternut squash (about 4 1/2 lbs..) or 4 lbs. peeled and cubed butternut squash 2 medium onions chopped 3 cloves garlic minced 3 Tbsp. butter 1/2 tsp. salt plus more to taste 8 cups chicken or vegetable broth Preparation: Halve, seed, peel, and cube the butternut squash. Heat a large pot over medium-high heat. Add the butter and the chopped onion. Sprinkle with salt. Cook, stirring occasionally, until the onion is soft, about 3 minutes. Add the garlic and cook until fragrant, about 1 minute.  Add the squash and the broth. Bring to a boil. Cover, reduce heat to a simmer, and cook until the squash is very tender, about 20 minutes. Transfer small batches to a blender. Hold a kitchen towel over the top (to prevent burns) and blend until smooth, 2 to 3 minutes per batch. Return the soup to the pot and add more salt to taste. Tip: If possible reheat on stove top: Makes 4 to 6 servings Roasted Broccoli Makes: 8 servings Prep: 15 mins Stand: 5 mins to 10 mins Roast: 20 mins to 25 mins 425°F Ingredients 2 pounds broccoli washed and cut into bite size pieces 2 tbsp Olive Oil (or to coat) 1/4 cup olive oil Salt Pepper Pinch of Red Pepper flakes (optional) Preparation In a bowl, mix broccoli with olive oil.  Salt and peppers to taste.  Place on a sheet pan or cookie sheet.  Bake in 425 degree oven, stirring occasionally, for 20-25 minutes or until tender. Tip: Best if reheated in toaster oven or oven.   Hearty Grass Fed Beef Chili Prep Time: 20 Cook Time: 1.5 Hours Ingredients: 2 pounds Grassfed Ground Beef 85/15 1 Medium Yellow Onion, Chopped 1 Red or Green Bell Pepper, Chopped 3 Garlic Cloves, Coarsely Chopped 1/4 Cup Chili Powder 1 tsp Ground Cumin 1 tsp Dried Oregano 1/4 tsp Ground Cayenne Pepper 1 Tsp Salt 1 tsp Fresh Ground Pepper 1 28oz Can Diced Organic Tomatoes 2 Tbsp Olive Oil 1 Cup Chicken or Beef Broth (Homemade if possible) 4 Green Onion Stalks, chopped(reserved for topping) 1 15oz Can Red Kidney Beans (Optional) Preparation: Heat large pot to med-high heat. Add olive oil to the pan, followed by onions, peppers and garlic. Once onions start to become translucent add meat. Break meat up and keep stirring until it's all brown and no red. Add chili powder, cumin, oregano, cayenne, salt and pepper. Cook for 2 to 3 minutes to release aromas. Add diced tomatoes and broth. (Now would be the time to add the kidney beans if you're using them) Bring to a boil and then turn down heat to a simmer and cover. Let cook, stirring occasionally for an one to one and a half hours. Feel free to go longer if you like, up to 2 to 3 hours. It will only get better.  Serve topped with green onions.   LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Leave a review for Rob and the Open Sky Fitness Podcast, text OSFreview to 33444 To leave a review for Rob and the Open Sky Fitness Podcast click NOW! Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.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. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! 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. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Today on the Open Sky Fitness podcast, we have Evan “Rocket” Dollard hilariously charming American Gladiator, T.V. host, actor and four-time competitor on Ninja Warrior. Evan starts us off by giving a low down on everything from quirky gladiator nicknames, to working with Laila Ali, Hulk Hogan and how Evan won the first season of American Gladiator. Evan, Rob, and Jeff share laugh out loud worthy stories on zits, obstacles courses, childhood games, and training methods. When it comes to his training and background Evan says he’s always been the guy that is, “good at a lot of different things but never great at one.” He then gives us insight on the events in his life that brought him to where he is today. “I guess I’m really good at gladiating…that was the take away!” Evan also tells us about his Youtube business and active lifestyle tips he loves to share to help others optimize health and confidence. This episode is great for anyone who is interested in a good laugh, some sound advice, and a behind the scenes look into some of your favorite physical competition shows. Links: Instagram.com/EvanDollard YouTube.com/EvanDollard Facebook.com/EvanDollard Have any questions about your own health and fitness? Ask us on Twitter and Instagram @OpenSkyFitness with #AtOpenSky. You can also e-mail Rob@OpenSkyFitness.com or even leave us a voice memo on OpenSkyFitness.com

What does it really mean when a chicken is labeled cage-free, free-range or pasture-raised? Why does processed chicken contain so much water? How can you decipher the dizzying array of organic, non-GMO labels on meats at your local grocery store? Today we’ve invited David Maren to help make our shopping experience a lot less confusing. Maren grew up a rebel in a vegetarian family. At age 12, he started building mobile chicken pens and getting involved in alternative forms of meat production. After marrying into a family of farmers in Virginia, he founded “Tendergrass Farms” to form a bridge between family farmers and food enthusiasts. Tendergrass is now a cooperative network and distribution channel for family-owned farms who raise their meat the traditional way: on the pasture, grass-fed, with no antibiotics or growth hormones. In this interview with Open Sky Fitness, David talks about why "cage-free" is a meaningless label for poultry, why chickens should eat worms and how he built an organic empire. LINKS: www.grassfedbeef.org www.facebook.com/Tendergrass www.instagram.com/tendergrass

What’s the single best exercise you can do for your body? How much cardio do you need to be healthy? How long should you wait until after an injury before you start exercising again? The Open Sky Fitness gang is here to answer all these questions and MORE. You’ll also find out: -Why human beings have evolved to crave sugar. -How to make your muscles more resilient. -Why you should buy a bidet RIGHT NOW (Seriously, you’re going to end up buying a bidet after listening to today’s show. We’re not joking about this. Check out how many five star reviews this bidet has and TELL ME you’re not going to buy it because you can’t afford a $36 toilet attachment that will change your life forever: http://tinyurl.com/mzwxrfk) This episode is brought to you by Luna Olivo, a gourmet olive oil company specializing in the finest artisan olive oils from California growers. When it comes to cooking fresh, healthy dishes, Luna Olivo is all you need. Visit openskyfitness.com/oliveoil to learn more

In this awesome episode of the Open Sky Fitness Podcast, we chat it up with Motivational Messenger, Preston Smiles about why it's so important to listen to your gut, how Alek has made the "choice" to fail as a writer and why getting naked in front of hundreds of people will help you with your mommy issues. Alek also tells about a book that he's going to write in 10 years, so if anyone wants to steal his idea, you have some time. Rob finds out the importance of meditation and vows to start a new practice. He's probably full of shit. We'll have to wait and see. Lastly, we read a review someone left for us on iTunes. Rob will send any person who leaves a review, that he end up reading on the show, a new Open Sky Fitness write band. Leave a review, listen to the show and if you hear your review read, email your home address to Rob and we'll send you an OSF wrist band. Find everything you need to know about Preston Smiles and what he's working on here: http://www.prestonsmiles.com/ Instagram http://instagram.com/prestonsmiles Facebook https://www.facebook.com/preston.smiles1 Twitter https://twitter.com/PrestonSmiles