Podcast appearances and mentions of rob dionne

Rob and Ray discuss the Majestic Theatre, Robs beginnings in the performaning arts world and the many, many, many irons he has in the fire. Piano man, CEO, keyboard player for the Rockin' Daddios, tutor, choir director, producer and more!! https://majestictheatre.net

I got a chance to talk with Rob about his journey into the Podcasting and Personal Training world. We also covered why template challenge diets are tough to execute for a client, and how to give a client what they need (Life Coaching) versus what they want (Workouts).  Rob and his wife Devon host a Top-Ranked Podcast called "Open Sky Fitness Podcast."  Make sure to check out his podcast HERE. You can also join his FREE Podcast group HERE.

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

Click here (cogentanalytics.com/profit) for your Accelerator Discovery Session from Cogent Analytics or call/text Andrew (770) 713-3333 Welcome to the Conscious Millionaire Show for entrepreneurs who want to Make Your First Million, with your Host, JV Crum III…  Rob Dionne: How to be Healthy While Traveling on Business Rob Dionne 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's. You might have hear him on the Rdella Training Podcast, Dear Matty Show and many others, discussing his views on why the traditional approach to weight loss is a waste of time. Like this Podcast? Get every episode delivered to you free!  Subscribe in iTunes And, download your free gift today... Get the High Performer Formula to Make Millions – Click Here! Please help spread the word. Subscribing and leaving a review helps other entrepreneurs and business owners find our podcast… and turn their big impact into their First Million. They will thank you for it.   Conscious Millionaire Network has over 1,800 episodes and 12 Million Listeners in 190 countries. Our original Conscious Millionaire Podcast was named in Inc Magazine as one of the Top 13 Business Podcasts!  

Click here (cogentanalytics.com/profit) for your Accelerator Discovery Session from Cogent Analytics or call/text Andrew (770) 713-3333 Welcome to the Conscious Millionaire Show for entrepreneurs who want to Make Your First Million, with your Host, JV Crum III…  Rob Dionne: How to be Healthy While Traveling on Business Rob Dionne 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's. You might have hear him on the Rdella Training Podcast, Dear Matty Show and many others, discussing his views on why the traditional approach to weight loss is a waste of time. Like this Podcast? Get every episode delivered to you free!  Subscribe in iTunes And, download your free gift today... Get the High Performer Formula to Make Millions – Click Here! Please help spread the word. Subscribing and leaving a review helps other entrepreneurs and business owners find our podcast… and turn their big impact into their First Million. They will thank you for it.   Conscious Millionaire Network has over 1,800 episodes and 12 Million Listeners in 190 countries. Our original Conscious Millionaire Podcast was named in Inc Magazine as one of the Top 13 Business Podcasts!  

Engaging in a healthy lifestyle and creating balance between your emotional and physical wellbeing is key to helping you find lasting love in your life.  That's why we're dedicating a whole show to helping you choose to live the lifestyle that works best for you and your health needs. This week on the show, Kim interviews Rob Dionne, a celebrated health and wellness coach based in L.A. who is the host of the Open Sky Fitness Podcast with his amazing wife Devon. Rob's latest endeavor is OCD, the Official Coffee Diet, designed to help people drop body fat and increase their energy quickly. Robs starts right off by opening up about his personal life and a major event that happened in his childhood dealing with the health of a loved one that totally rocked his world. Ever since then, his perspective on what it *really* means to live a healthy lifestyle completely shifted from his upbringing of carb and dairy-heavy diets. Rob goes through some of the differences and benefits of Whole 30, Paleo, and Keto diets you've been hearing about in the media for the last several years. Kim and Rob talk through Rob's history of yo-yo dieting, dieting for fitness competitions, and he and his wife's transition into adopting a comprehensive view of healthy living -- not just dieting. And, since this is the Charisma Quotient, you'll hear Kim compare the typical way people date online (swipe after swipe, after swipe), to figuring out something more consistent that feels good over time, not just for a quick hit. This conversation will help you think about healthy living in a more holistic way, keeping your physical and emotional health in check. You can't diet or date in short spurts without a consistent strategy or consistent goals. If you're looking to create more balance in your love life sign up for a FREE breakthrough call with Kim right here: https://meetme.so/kimbreakthrough. And, if you're in New York City next month, come to her exclusive Flirt Academy November 5th, sign up soon! It's a small group, with limited seating. Grab your tickets here:  https://www.facebook.com/events/440617036809810/

Rob and Ray discuss the Majestic Theatre, Robs beginnings in the performaning arts world and the many, many, many irons he has in the fire. Piano man, CEO, keyboard player for the Rockin' Daddios, tutor, choir director, producer and more!!

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

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

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

Tips on how to be healthy with Rob Dionne I'm convinced that if you go outside of more than 10 [healthy] recipes, the variety is what's going to sink you. Until you are basically at the end of the road and you got a tag on your toe, there's always more to learn about you.  I feel like the most important thing is to be real and authentic with what your journey is, and what actually has an impact on you and your wellness. If I can impart a lifestyle and to anybody's already crazy life and help them kind of navigate that, then I've done my job. And so, I think like a business person, whether it be in marketing, whether it be in some kind of sales, when you meet up with your client, you need to be able to have the conversation with a vocabulary that they can understand and be able to break things down in a very digestible way early on. You make a really good point in that don't hire anybody that hasn't been down that road. When you hired your personal trainer, that was a great move on your part because not only are these guys training other physique competitors to compete, but they're doing it themselves and that's the person you want to hire. We dive in deep to the point where people are getting emotional and having some real breakthroughs in what's truly standing in their way. I knew for a while it was going to be too much work for me to do it and I wasn't going to be able to create the self-motivation. So I outsourced that. _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ HOW TO BE HEALTHY IN A CRAZY, BUSY WORLD [just click to tweet] HOW TO BE HEALTHY IN A CRAZY, BUSY WORLD I'm convinced that if you go outside of more than 10 healthy recipes, the variety is what's going to sink you. _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ Doug Morneau: Well, welcome back, listeners, to another episode of Real Marketing Real Fast. Today, we're going to pivot just a little bit in our conversation. In studio, I've got joining me, a good friend of mine, Rob Dionne. Now, Rob is a fellow podcaster. He's an entrepreneur and he's also a health and wellness guy. I met Rob several years ago at the New Media Summit in San Diego and connected with him, and we've since stayed in touch through social media and met up at various events. So, Rob after getting married was struggling to carve out a career for himself and he had several different jobs. He had worked at as an actor, waiter, personal trainer and he had gone through some health challenges. I'm going to let him share a little bit of that with you and a transformed his life, got himself healthy and fit, and then realized that he could share his personal experiences, the pain that he had dealt with in trying to get healthy with others and help them succeed.  I think what you should do is listen real careful for the nuggets that are in there. Yes, we're going to talk a lot about health and fitness and why it's important as business owners to make sure that we look after the most important asset our business has, and that is the health of the founder, the owner or the chief executive that is running the company. So I think if you listen, you'll hear a Rob drop several nuggets of tips and techniques and stuff that he does that are quite unique and quite interesting as he grows his business in a super competitive space, the health and wellness, weight loss and diet space. So with that said, I'd like to welcome Rob to the Real Marketing Real Fast podcast today.  Well, Rob, welcome to the Real Marketing Real Fast podcast today.  Rob Dionne: Doug, thanks so much for having me on. I really appreciate it. Thank you for taking the time.  Doug Morneau: Well, I'm super excited to talk to you because you are high energy, high output guy and it's great to have a guest that has that much energy. So, super excited to talk to you about you and your business and what you're doing. So do you want to give our listeners just a bit of background on how you ev...

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.

Leadership and entrepreneurship can steal your health but what you can do about it? If you are a leader in any capacity you know the demands of being a leader can sometimes be overwhelming. So many things can end up on the back burner including our health. You know how it goes; you're away meeting with clients, you're at conferences, lunches, functions and before you know it your 6 pack has become a beer barrel. At that point, getting back in shape can seem like it might be impossible, or at least a very long haul. But is their away to drop the weight and get healthy fast?Well stay tuned our guest today is… Rob DionneRob is an expert at helping leaders and entrepreneurs prioritize their health, within their hectic lifestyle. Rob is also the host of the Open Sky Fitness Podcast, What’s really relevant to you is…He's the creator for 8 week weight loss and body weight workout program, The Sky Fit Challenge, which has helped it's challengers lose anywhere from 8 pounds to 30 pounds in just 8 weeks and maybe more importantly; keep it off! As a busy entrepreneur, husband, and dad, juggling a full roster of clients, Rob has become an expert in prioritizing what's most important in order to keep making progress in all areas of his life. He specializes in helping busy people like you get out from behind their desks and carve out time to create a better quality of life for themselves and their family. And why the traditional approach to weight loss is a waste of time.To find out more about Rob Dionne: www.openskyfitness.comTo find out more about hiring Dov Baron as a speaker or strategist for your organization: http://fullmontyleadership.com/consulting or http://fullmontyleadership.com/speakingRemember you can now also find us on iTunes, Spotify, iHeart Radio, or wherever you tune into podcastsAnd on traditional radio stations across the US every Monday and Thursday on: 99.5 FM & 1520 AM Las Vegas102.1 FM & 1640 AM Lancaster, Philadelphia87.9 FM & 810 AM Macon, Gorgia 92.1 FM & 1630 AM Tampa, Florida97.7 The Villages, Florida96.3 FM Boulder ,Colorado90.3 FM Milwaukee, Wisconsin 94.7 FM Pittsburg, Philadelphia87.9 FM Colorado Springs, ColoradoAlso look for us on ROKU TV where there’s 100K subscribers. If you are a regular listener, then a big thank you to you for making us the #1 podcast Globally for Fortune 500 listeners! And with a potential reach of 2.5 to 3 million listeners for every show, we’re honoured and grateful to be cited in INC.com as The #1 Podcast To Make You a Better Leader. By the way you can now listen in via “Google Home” or “Alexa” Find us there by just saying: “Play Dov Baron’s Podcast” See acast.com/privacy for privacy and opt-out information.

In this episode of The Plant Trainers Podcast, we talk with Rob Dionne all about how to stay healthy and fit while you are traveling. We know we called it hacks…and if you know us we’re not big on hacks, but let’s face it, it makes a sexy headline and we want this info in people’s hands. It does not matter if you are traveling home for the holidays, taking a personal get away with a special someone, on a family vacay or taking that dreaded business trip, these tips will keep you on your game. Want to know if setting intentions really work, how to eat healthy on the road and how to get a workout on a biz trip with no gym in sight? Plant-based, vegan or not, these tips and tricks are for you. So tag us @planttrainers the next time you travel and show us how you’re using these hacks. Rob Dionne, host of the Open Sky Fitness Podcast, 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. You might have heard Rob on other podcasts discussing his views on why the traditional approach to weight loss is a waste of time.   In this episode we discuss: Parenthood Growing up active Being healthy and making time Healthy life after having a baby Healthy habits while you travel Setting intentions vs goals 10 tips for healthy traveling Momentum How to pee on the side of the road Best travel advice   Links to things we mentioned: Our  Rob Dionne – , , , Travelling Healthy – The Secrets To Traveling On A Plant-Based Diet – Thank you to this month’s Patrons for supporting us on : “Joe” Millie Pearson Mary Lou Fusi Carmen Fanous Emily Iaconelli Spanish Armada Michele Olender Don’t forget to contact us at  with your question for our Plant Trainers Facebook Lives! We hope you enjoyed this podcast! Please take a moment and  – we would be grateful! This will help get our podcast out to others who may enjoy it. We promise to read your reviews and consider your feedback. This show is for you. Please subscribe to The Plant Trainers Podcast on your favorite podcasting platform. Help us by spreading the news about our totally awesome Podcast! Click  for a list of our services

“The process is the result.”- Rob Dionne So many times, we think of weight loss as a long term goal. Something that will happen down the road and will take months and months of work to achieve but Rob Dionne of Open Sky Fitnessis teaching us a new way of thinking.  Rob has his own personal story of weight loss and self discovery that he uses to help others find true happiness and self acceptance. He teaches people that short term goals are the way to make big changes in your life and on the scale. By focusing on actually transitioning your life, being in the present moment and not stressing over yesterday or worrying about tomorrow; you can lose all the weight in the world yet gain so much more at the same time.

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.

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.

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. 

If we focus on whole foods, hands down; we're going to up the nutrients that we're bringing in to the point where we probably don't have to supplement in nor count calories and will start losing weight immediately. Eating a whole food diet is almost a 180-degree switch. - Rob Dionne  CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE! Deal ends October 7th! 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! 10 Vital Habits To Build Muscle Mass & Lose Body Fat   "If you've got a grateful mindset, I think you'll be able to weather the peaks and valleys a lot better." - Jason Leenaarts   I'm really excited for you to hear this episode because we're doing something unique this time! This week, fellow personal trainer, Author of The Revolution Is You!, Owner of RevFit Therapy and host of the Revolutionary You! Podcast, Jason Leenaarts, joined me and we shared our own top 10 vital habits for building muscle mass and losing body fat. It was a super fun conversation to bounce off ideas about health, fitness, and nutrition plus share our experiences as personal trainers and podcast hosts.   Jason's Top 10 Vital Habits   "A lot of people think that if they're going to lose weight, then they have to start running but they don't. All they have to do is just start moving more than compared to what they normally do and find out how to make that effort progress." - Jason Leenaarts   From good habits (#10) to the most important (#1), here is Jason's list: 10. Have the right supplements for the right goal. 9. Go for half the starches, twice the veggies. 8. Get the steps in each day 7. Plan predictable, controlled meals that require little to no brainpower. 6. Practice gratitude regularly. 5. Strength train 2-3 times a week. 4. Track your progress with data: workouts, weight, body measurements etc. 3. Get more consistent with your new habits. 2. Manage your sleep. 1. Eat for the goal.   Rob's Top 10 Vital Habits   Beginning with good habits (#1)) to the most important (#1), here is Rob's list: 10. Water - Drink 80-100 oz of water a day. 9. Eat 2-3 servings of veggies a day. 8. Eat all whole foods. 7. Batch cook, meal prep, eat same food daily, weekly, monthly. 6. Minimize or completely eliminate sugar and processed foods from your diet. 5. Schedule everything that's going on in your life. 4. Get into the habit of outsourcing tasks you're not great at or ones that take up too much time. 3. Recovery - you have to get in the habit of resting. 2. Move for at least 20 minutes a day. 1. Lift heavy things consistently.     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 with Revolutionary You Podcast Host, Jason Leenaarts on the 10 Vital Habits for Building Muscle Mass and Losing Body Fat 2:50 Check out our upcoming Facebook Live event in the Open Sky Fitness Podcast Group on How to Kickstart Your Metabolism on Thursday, October 4 3:30 Check out last week's show: OSF 220 - Cortisol: 10 Ways To Manage & Reduce Stress 5:40 Get in on the 50% off Sky Fit Challenge discount until October 7 7:50 Introduction to Jason Leenaarts 11:10 How Jason got into personal training for a career. 14:00 Why he began his podcast, Revolutionary You! and what it's all about. 15:00 How Rob got into being a personal trainer once he moved to Los Angeles. 17:45 Why Rob, like Jason, also wasn't interested in creating a podcast solely for personal trainers. 20:00 The immense amount of podcasts that are out there that you can listen to for free. 22:30 Our individual lists for our top 10 habits to lose weight and gain muscle. 23:00 Number 10 27:30 Number 9 32:20 Number 8 35:40 Number 7 41:40 Number 6 48:20 Number 5 51:30 Number 4 56:40 Number 3 1:00:40 Number 2 1:03:50 Number 1 1:19:00 Final comments with Rob and Devon 1:21:10Turn your health around with an awesome community in our Sky Fit Challenge 1:22:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook 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 220 - Cortisol: 10 Ways To Manage & Reduce Stress Visit Jason Leenaarts' official website Connect with Jason Leenaarts and RevFit Therapy via: Facebook Twitter Instagram Tune into the Revolutionary You! Podcast: #100-Dan John: Longevity #52-Sustainable Approaches To Food And Fitness With Dr. Mike Israetel #136-Dr. Yoni Freedhoff: Dieting Strategies and Overcoming Dogmatic Beliefs Learn more about Podcast Strategist, Elsie Escobar Find out more about the 3 Day Functional Training Summit - Perform Better You might be interested in these other Open Sky Fitness Podcast episodes: OSF 080 - Mike Israetel: Proper Weight Lifting Techniques OSF 148 Mark Sisson: How To Heal Your Body With The Primal Blueprint OSF 171 - Dan John: Getting Strong Is Simple…Not Easy OSF 220 Cortisol: 10 Ways To Manage & Reduce Stress   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 221 - 10 Vital Habits for Building Muscle Mass and Losing Body Fat with Jason Leenaarts! We hope you have gained more knowledge on how to be a healthier you.

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.

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

What does it take for a man to be fit and healthy after 35? Men over 35 who want to be fit and healthy are finding it is more difficult to shed the unwanted fat and are seeing their bodies not heal as fast. My guest, Rob Dionne, gives solid tips for men over 35 who are serious about changing their health status for one that is unhealthy to a lifestyle that is both healthy and doable. No matter what age you are, it is possible for men to benefit from living a healthy lifestyle to improve their performance in and out of the office. For more information visit http://strongmencoaching.com

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/

Rob Dionne is an NASM (National Academy of Sport Medicine) Certified Personal Trainer, also holding advanced specialist certifications in Corrective Exercise and Performance Enhancement. 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.  He is on a mission is to provide you with the best information out there. Rob is also the host of the Open Sky Fitness Podcast. In this episode, Erik and Rob discuss the psychological shift needed to make lasting change and maintain a healthy lifestyle. Mentioned in this episode: The Sky Fit Challenge Babbel – Try it free! Gusto – Get three free months after running your first payroll! Ziprecruiter – Go to Ziprecruiter.com/beyond to post your job for free today! Please connect with me Subscribe, rate, and review in iTunes Follow @ErikJFisher Check out more Noodle.mx Network showsThe Audacity to Podcast: "How-to" podcast about podcastingBeyond the To-Do List: Personal and professional productivityThe Productive Woman: Productivity for busy womenONCE: Once Upon a Time podcastWelcome to Level Seven: Agents of SHIELD and Marvel’s cinematic universe podcastAre You Just Watching?: Movie reviews with Christian critical thinkingthe Ramen Noodle: Family-friendly clean comedy

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

A few years ago Rob Dionne realized losing weight and building lean-muscle wasn't as easy as he remember it being when he was in my 20's. Like many of you, Rob grew up as an athlete. He can't remember a time he wasn't fit as kid. He played soccer, baseball, volleyball, wrestled and swam up until college.  Then real life started. After getting married in 2008 and struggling to carve out a career for himself as an actor/waiter/personal trainer, Rob started to notice that he wasn't feeling or looking as good he used to. Rob was 31 years old and he hadn't worked out consistently in who knows how long. He was depressed, over worked, and lacked any motivation. Sound familiar? Over the last 8 years he's hacked my fitness by setting short term goals that would keep me active. He signed up for marathons, half-marathons, 5k & 10k races, Mud Runs, Spartan races, triathlons, body building and men's physique competitions. Rob figured out that if he sets goals, his mind remembers what it was like when he was a younger athlete. His body had no choice but to come along for the ride.

A few years ago Rob Dionne realized losing weight and building lean-muscle wasn't as easy as he remember it being when he was in my 20's. Like many of you, Rob grew up as an athlete. He can't remember a time he wasn't fit as kid. He played soccer, baseball, volleyball, wrestled and swam up until college.  Then real life started. After getting married in 2008 and struggling to carve out a career for himself as an actor/waiter/personal trainer, Rob started to notice that he wasn't feeling or looking as good he used to. Rob was 31 years old and he hadn't worked out consistently in who knows how long. He was depressed, over worked, and lacked any motivation. Sound familiar? Over the last 8 years he's hacked my fitness by setting short term goals that would keep me active. He signed up for marathons, half-marathons, 5k & 10k races, Mud Runs, Spartan races, triathlons, body building and men's physique competitions. Rob figured out that if he sets goals, his mind remembers what it was like when he was a younger athlete. His body had no choice but to come along for the ride.

Lifestyle and Fitness Expert and Host of the Open Sky Fitness Podcast, Rob Dionne joins Drew to share his fitness journey and to reveal why the traditional route to fitness is invalid in today’s world. In LA, Rob helps people and entrepreneurs get out from behind their desks and carve out time for a better quality of life for them and their family.   If you like this podcast subscribe & review it on iTunes | Stitcher.   Key Takeaways:   [3:56] Rob's journey from acting to Fitness Trainer. [11:36] How Rob's personal experience helps him support his clients. [14:36] How Rob built his fitness business backward. [27:55] Open Sky Fitness Podcast is a Master Class in health and nutrition. [34:44] The goal is to integrate healthy practices into a client’s existing lifestyle. [39:33] How to fit a baby into a busy lifestyle. [45:05] The Sky Fit Challenge.   Sponsors: Complete Wellness Supplements — Shop for Drew’s Hand-formulated Powdered Greens, Probiotics, and MCT Oil Powder Dry Farm Wines — Use this link for a bottle of wine for $.01 with any order Dollar Workout Club   Mentioned in This Episode: Open Sky Fitness Sky Fit Challenge Open Sky Fitness Paleo Reset KetoCon — Visit the Complete Wellness booth on June 15 - June 17th! Fit2Fat2Fit Fit2Fat2Fit on Youtube Fit2Fat2Fit on A&E Fit2Fat2Fit on Facebook Fit2Fat2Fit Book Drew on Social Media: @fit2fat2fit Email Drew: Drew@fit2fat2fit.com

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.

Show notes by show producer/podcastologist: Danielle Taylor   More fuckery from good old California. When will Doug and Strick actually have their shit together?? Here's who joins us today (what a fucking crew!): Adam Schaeuble @meltdownfatloss The Million Pound Mission Podcast   Jeffrey Shaw @jeffreyshaw1 Creative Warriors Podcast   Justin Schenck @justinschenck The Growth Now Movement with Justin Schenck   Rob Dionne @openskyfitness Open Sky Fitness Podcast   Thom Singer- @thomsinger Cool Things Entrepreneurs Do Podcast   Dov Baron- @thedovbaron Full Monty Leadership   Bruce Langford @BruceLangford Mindfullness Mode Podcast   Matty B (Mathew Burgart)-  @mathewburgart Matt's Book- Been to Hell and Back   JJ Flizanes- @jjflizanes http://jjflizanes.com/   Jennie Bellinger- @jenniebpl   http://levelupcoachllc.com/   Michelle Shaeffer- http://www.michelleshaeffer.com/ The Art of Giving a Damn with Michelle Shaeffer   Chris Burns- @beyourgps Becoming Your Greatest Possible Self Podcast   Iain Grae- @iaingrae https://www.evolvedlyfe.com/   Gabrielle Grae- @kitskitten https://gabriellegrae.com/       Reach The Nice Guys Here: Doug- @DJDoug Strickland- @NiceGuyonBiz     Nice Guys Sponsor: Interview Valet is the  best podcast booking service. They are the leader in Podcast Interview Marketing to help you easily turn listeners into leads.   Nice Guys Links Support the podcast at www.Patreon.com/NiceGuys   Subscribe to the Podcast   Niceguysonbusiness.com   TurnkeyPodcast.com - You're the expert. Your podcast will prove it. Podcast Production, Concept to Launch   Book Doug and/or Strick as a speaker at your upcoming event.   Amazon #1 Best selling book Nice Guys Finish First. Doug's Business Building Bootcamp (10 Module Course)   Survey: Take our short survey so The Nice Guys know what you like.     Partner Links: Amazon.com: Click before buying anything. Help support the podcast.   Interview Valet:  Get interviewed on top podcasts and share your message.   Acuity Scheduling: Stop wasting time going back and forth scheduling appointments   Social Quant - Boost your Twitter following the right way. Targeted reach     Promise Statement: To provide an experience that is entertaining and adds value to your life.   Never underestimate the Power of Nice.

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.

"The Process Is The Result" OMG I totally love this dude. He GETS it. I called my company Celebrate the Process, Inc for this same reason. We often won't even BEGIN to work out, to date, to live our dreams until we have our illusionary ducks in a row. Rob's outlook in his fitness business, his marriage and his inner spiritual journey encourages us to begin where we are. Take the leap.  Show up. Fall down (for we all will xoxo) and compassionately get back up and keep living.  While we talked about the consistent steps to fit working out into a busy entrepreneurs or busy moms schedule...the same making of simply consistent priorities have helped his 18 yr relationship thrive and his local and online clients thrive. He's humble and open that he's not perfect, yet he's willing to keep showing up, giving fully and creating memories that at the end of the day, make him proud to be alive. Listen here for how he quickly turned around a negative spiral into a way of getting comfortable with the uncomfortable... and so much more. Get Rob's 5 at home workouts here. p.s. Gentlemen…End the Fear of Rejection. Enjoy your "How To Be A Noble Badass" Complementary Training at www.GetHerToSayYes.com Ladies…Be irresistible. Feel sacred. Attract him now.Enjoy your "Vulnerability is the New Sexy" Complementary Training at http://allanapratt.com/vulnerability

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.

Rob Dionne joins me in this episode to inspire you to focus on health, fitness and nutrition. We make good choices when we are motivated and value our bodies. . We dig into what it means to be motivated and how to take care of yourself. We also talk about why it’s so important to be true to yourself and how to align your values with your habits. Connect With Rob: Open Sky Fitness: About RobOpen Sky Fitness - Rob Dionne on Facebook@OpenSkyFitness on Twitter Open Sky Fitness coachingOpen Sky Fitness Sky Fit ChallengeOpen Sky Fitness Podcast on Facebook The Mission Log: [03:08] - Rob starts things off by telling listeners a little bit about himself. [05:27] - Rob talks about the documentary Jim & Andy: The Great Beyond and digs into why the footage wasn’t released until recently. [07:22] - Does Rob post openly on social media even when he’s having negative experiences or a bad day? In response, Rob talks about a video he made and discusses the value of being honest about what you’re struggling with. [11:15] - Rob lists some of the things that came up when he invited feedback. [12:52] - What made Rob become a personal trainer? He reveals in his answer that he’s been into working out since he was very young, and talks us through the life path that led him to training his first client. [17:08] - Orion talks about the fulfillment that comes from helping clients, and explains that she has also done both acting and personal training. [18:56] - If you aren’t willing to look inside and dissect what’s happening, you’re not going to be successful, Rob explains. [20:26] - Orion points out that you can see pictures of people shortly before they commit suicide, and they’re smiling and looking like they’re having a great time. [21:08] - Did Jim Carrey lift himself up after the experience Rob has been discussing? [24:24] - Rob explains that there are certain success markers that we use in our lives, and reveals that he was rewarded for working and often felt like he was never good enough. [28:53] - Self-love is the key to breaking that cycle, Rob reveals. [30:42] - Rob uses Orion as an example of how someone can change their lifestyle. [33:24] - Orion used to need to drink a lot of caffeine to get through the day. Now, her diet is clean and organic, but she often finds that she doesn’t have time to cook. [35:31] - If you want to get healthy and see results, you can’t work on it half the time; it has to be a part of your daily life the way brushing your teeth is. [38:44] - Rob offers a tip: when you get back from a walk, sit down and stand up as many times as you can in one minute, and write down the number. Do the same for pushups. [40:13] - Rob sometimes hosts challenges for people in his community to leave reviews. [41:26] - How do you ignite that inner fire and create desire on a deep level, nurturing inspiration that comes from within? [46:12] - Orion points out that clients need to be ready, willing, and able, and need to bring their own motivation. [47:02] - Orion offers a technique to help people before they hit rock bottom. [49:45] - Rob shares his thoughts on Orion’s technique, and points out that you can’t help people in your life unless you’re willing to help yourself first. [53:45] - What are Rob’s top tips for a busy person for food prepping, scheduling, and exercise routine? [55:44] - Following a specific diet is usually a great recipe for eventual failure, because you feel restricted. [59:24] - What are Rob’s three top tips to living a stellar life? 1. Be true to yourself and listen to yourself. 2. If you want to succeed at anything, you need to create a map. 3. Create a community around all the things you do, and find people who want what you want. [60:43] - Where can people go to find out more about Rob or in get in touch with him? Links and Resources: Open Sky Fitness: About Rob Open Sky Fitness - Rob Dionne on Facebook @OpenSkyFitness on Twitter Open Sky Fitness coaching Open Sky Fitness Sky Fit Challenge Open Sky Fitness Podcast on Facebook Dave Asprey Mark Sisson Dr. John Demartini on Stellar Life  

Rob Dionne 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's. You might have hear him on the Rdella Training Podcast, Dear Matty Show and many others, discussing his views on why the traditional approach to weight loss is a waste of time. Get the 5 proven steps to rapidly grow your business, make a bigger impact, and achieve your First Million. Attend the next LIVE First Million Webinar  with international business coach JV Crum III.  Like this Podcast? Then get every episode delivered to YOU!  Subscribe in iTunes Please help spread the word. Subscribing and leaving a review helps other business owners and entrepreneurs find our podcast…and make their big difference. They will thank you for it.   Conscious Millionaire Podcast: With over 500 episodes and 10 Million Listeners in 176 countries, this is the podcast for business owners and coaches who want to grow their businesses, make a bigger impact, and ultimately achieve their First Million! JV interviews the top entrepreneurs, experts, authors, and coaches on how to get the right mindset, develop your business systems, and execute to achieve bigger results, faster!

Rob Dionne 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's. You might have hear him on the Rdella Training Podcast, Dear Matty Show and many others, discussing his views on why the traditional approach to weight loss is a waste of time. Get the 5 proven steps to rapidly grow your business, make a bigger impact, and achieve your First Million. Attend the next LIVE First Million Webinar  with international business coach JV Crum III.  Like this Podcast? Then get every episode delivered to YOU!  Subscribe in iTunes Please help spread the word. Subscribing and leaving a review helps other business owners and entrepreneurs find our podcast…and make their big difference. They will thank you for it.   Conscious Millionaire Podcast: With over 500 episodes and 10 Million Listeners in 176 countries, this is the podcast for business owners and coaches who want to grow their businesses, make a bigger impact, and ultimately achieve their First Million! JV interviews the top entrepreneurs, experts, authors, and coaches on how to get the right mindset, develop your business systems, and execute to achieve bigger results, faster!

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.

I've known health and fitness expert Rob Dionne (and his wife Devon) for a long time - we met via past podcast guests Jeff Meacham and Christy Meyers back in NYC. I knew him back when he was still acting, so we talk about how he shifted away from that career. We recorded this a while ago before I joined Equinox. Even though I didn't work out when we recorded, I've been obsessed with his podcast, Open Sky Fitness (I've even been a guest) since the beginning. Theme music is by Podcast Guest Goh Nakamura. Keep in touch via Instagram, Twitter, and Facebook @mslynnchen. xo Lynn

Rob Dionne 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's. You might have hear Rob on the Rdella Training Podcast, Dear Matty Show and many others, discussing his views on why the traditional approach to weight loss is a waste of time.  Check out this episode for a detailed talk about his transition from a career as an aspiring actor to being one of the leading voices of fitness. This episode is a candid discussion about how entrepreneurs sometimes need to make a pivot in their business, and how you can change course and find the success you desire. Learn more about Rob at http://www.OpenSkyFitness.com and check out his Open Sky Fitness Podcast on iTunes (or wherever you get you favorite podcasts).

Download Elimination Diet List Now!   Click here for this episode's show notes!  Please leave us a review at http://openskyfitness.com/review   Check Out Our Elimination Diet Food Shopping List!   "The more strict you are with the elimination diet, the better. If you're not quite sure if something should be on your list of things to eat, then don't eat it during this time period." - Rob Dionne   Download Elimination Diet List Now!    What is an Elimination Diet?   "A lot of people see diets as something that they have to do for the rest of their lives and that's a really daunting thought for them. However, with the elimination diet, it allows you to figure out everything that you need to eat in order for your body to function properly and it only takes 6-8 weeks." - Rob Dionne   On this week's episode, Devon and I are giving you the full 411 on elimination diets. But what even is an elimination diet? For starters, it's actually not much of a diet. It's more of a short reset period during which you can discover which foods you should eat and which ones you should avoid. In a nutshell, you eliminate any foods that can potentially cause problems with your body and then add them back in one at a time to assess the issues that occur or don't occur. While  you do an elimination diet, you'll want to make sure your health is good shape: no stress, easy workouts, spend time with friends and family, and get plenty of sleep. Discover which foods you can digest, ones that cause allergies, or what foods are sensitive to your body. How Long Does and Elimination Diet Take? An elimination diet typically takes 6-8 weeks to fully complete, but it may take some people more than 8 weeks. On the bright side, you'll have so much great information about your body by the time you wrap up the diet. Which Types of Elimination Diets Exist? There are different kinds of elimination diets that are more strict while others are more easy going. Some elimination diets include: Low FODMAP Diet Paleo Whole 30   Why Do an Elimination Diet?   "You don't have to be unwell to do an elimination diet. You can be totally healthy, but you feel there's  some improvement you can make with your health. If you're having a hard time losing weight, this could be good for you."  - Rob Dionne   If you have the following reoccurring symptoms that just don't seem right or normal, it could be a sign of poor nutrition health: Diarrhea Constipation Gas Bloating Stomach pain Acid Refulx Foggy mind Irritabilty Chronic migraines Chronic fatigue Uncontrollable weight gain Difficulty losing weight Insomnia Exhaustion Can't sleep well IBS Skin problems: Acne Eczema If you ignore them, they can lead to worse problems like autoimmune disease, rheumatoid arthritis, Hashimoto's Disease, or a leaky gut.     How to Start an Elimination Diet   "You can spend so much money on blood, genetic, or allergy tests, but the elimination diet is a really simple, inexpensive way to find out what works for you. It's less scientific, but more detailed for the individual." - Devon Dionne   Begin an elimination diet by getting rid of any potential foods that can harm your body for 3-5 weeks. If there are any foods that you suspect are giving you health problems, be sure to include those. It might sound strange, but there can even be different fruits or vegetables like night shades that can also be causing you to have individual health problems. In general, night shades do have a lot of great benefits, but they can also cause health problems for some people.     Reintroducing Foods Back Into Your Diet After 3 weeks, you can begin to reintroduce foods one at a time. Choose one food, eat a serving of it and then wait for 3 days to see any side effects before adding that food back into your diet. If you experience any side effects, that's a sign that your body doesn't like that particular food and we don't recommend you continue to eat them. Add back in foods that were the most important to you first or foods that provide the most nutrition the quickest: Seeds Nuts Eggs Nightshades Shellfish Dairy Legumes Grain Caffeine Any Downsides or Risks? There shouldn't be any downsides or risks, but there can be if you have diabetes. When in doubt,  you should go see a doctor or even a naturopathic doctor who's familiar with elimination diets. Don't do it with your children because it could affect their growth and development. Also, certain people might have extreme reactions once they've reintroduced these foods back into your diet. Allergies, migraines, and acne for example. Contact an expert or a dietitian that specializes in elimination diets if you're worried about it.     Share Your Favorite Healthy Recipes!  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: #OSFcoobook 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 3:35 Check out last week's episode - OSF 165 - Nagina Abudllah: How Spices Can Kick Start Your Weight Loss 5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group 6:40  Sign up to do one-on-one coaching with either Rob and Devon! 8:20  Today's topic: The Elimination Diet 10:20  Why should someone consider doing an elimination diet? 18:00  How to Start an Elimination Diet 23:10  Elimination Diets for Vegetarians 23:45  A Paleo Approach to the Elimination Diet 30:00  Foods that you should avoid for the elimination diet 36:00  The process of reintroducing foods back into your diet 39:35  Adjusting your lifestyle along with the elimination diet 43:00  Any downsides or risks to the elimination diet? 45:30  Shopping and meal prepping for the elimination diet 47:00  Final tips and advice for the elimination diet 48:50  Closing comments with Rob and Devon 49:55 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 OSF 165 - Nagina Abudllah: How Spices Can Kick Start Your Weight Loss   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 166 - Elimination Diets: Lose Weight and Change Your Diet for Life! We hope you have gained more knowledge on how to be a healthier you.  

Click here for the show notes! Join our OSF Podcast Facebook Group Please leave us a review! Creating Structure for Your Schedule   "As an entrepreneur or a stay-at home parent, nothing gets done unless you plan it so why should your health and fitness be any different? - Rob Dionne   On today's episode, Devon and I are tackling the big question: How can you create a structure for your day when you work for yourself or have a crazy schedule? When we were children, our entire day was planned for once from the moment we woke up to when we had bedtime. As adults, it can be difficult to follow a set routine. From entrepreneurs to  stay-at-home parents to everyone else in between with crazy schedules, we're giving our top 11 tips on how to bring more structure to your life so that your health and fitness can improve and thrive. How can a structured lifestyle improve your day? By having a set plan, you can free up time so that you can focus on the important factors in your life. Our 11 ways to create structure for a crazy schedule are: Getting 1 to 2 hours for yourself in the morning Deciding what your main priorities are Eat the frog: Complete your biggest task for the day Rest and recovery Drink more water Get enough hours of sleep Ask for help when you need it Cut some things loose and make space Planning  is everything Listen to your body Don't self-medicate with caffeine when you need a pick-me-up   If you ever need extra help to improve your lifestyle to make time for you and your health, you can always turn to Devon and I or join our Open Sky Fitness Podcast group to connect with other people who are in the same scenario as you. BONUS! Get Rob's Open Sky Fitness Recipe at the end of this blog post!   Q&A with Yourself To get started on creating your own structured schedule to focus on health and fitness, you have to get to know yourself a little bit better. Asking yourself the following questions can give you some perspective: Where are you now? Are you making healthy decisions for you and if so, where did you learn them? Did you learn it by yourself or from your parents and observing their schedules? Are you following a similar structure to what your parents have or are you changing it to match your own?   Focus on Health and Fitness   "It's been proven that if you work out in the morning, you can think more clearly for the rest of the day. Not only that, but it's really satisfying to know that you've done your exercise for the day." - Devon and Rob Dionne   This might be easier to do if you don't have any kids, but try to take the first 1-2 hours out of your day to focus on you. Use that time to prepare and make sure you have all that you need: Have Breakfast Pack Food Meditation Workout Bring gym clothes for later Don't start your day by putting out fires i.e. checking your phone,  sending emails, or wasting time on Facebook. If you exercise in the morning, not only will it help energize you, but you'll also be able to get it out of the way before doing anything else. That in itself will  help you feel good about yourself . Next, you can focus on other important tasks at hand.   Setting Priorities   "How can you set a good example for your kids on how to take care of themselves if you can't even take care of yourself." - Devon Dionne   Get a better perspective on something by taking a break. Go out for a walk and take your mind off of things. Don't pressure yourself when you don't feel like you have enough time to really do what you need to do. Plan your day out to give yourself a break. If you going to have a good priority, you have to ask yourself, "What you want and why do you want it? Why is it so important to you?"   "For mental clarity, sleep should be number one on your list." - Rob Dionne   The Open Sky Fitness Coffee Start your day off on the right foot with some coffee that will last you all morning so that you don't feel like you need to keep drinking more and more of it to stay energized. Each morning, I blend the following ingredients with a blender such as the Magic Bullet or Nutri Bullet. Rob's Open Sky Fitness Coffee Recipe: 2 Tbsp Coconut Oil 1/4 tsp Turmeric 1/4 tsp Cinnamon 2 Cups Coffee   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  Check out last week's episode - OSF 163 - Dr. Michael Ruscio - Gut Health: Healing Autoimmune Disease 2:55  About today's episode: The strategies you can use to get your health and fitness in order when you have a busy schedule 4:20  Learn more about our Open Sky Fitness Facebook Group 5:40  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon 7:30  How can you create a structure for your day when you work for yourself or have a crazy schedule? 13:00  Our daily life structure as children 17:10 Where are you now? Questions to ask yourself. 22:40  How to structure your morning. 31:00  Priorities are everything 39:00  Eat the frog: Completing the most difficult task or project on hand. 42:25  Recovery from constant productivity 48:30  Mental aspects of starting at a computer for long periods of time 53:00  Skip the caffeine and do something else! 56:10  Brain boosters for relaxation and happiness 58:15  The power of drinking lots of water 59:20  Pay attention to your body 59:00 Sleeping enough 1:02:10  Get help when you need it. 1:07:25  Planning is EVERYTHING! 1:10:00 Try to avoid having too much caffeine 1:11:30  Closing comments with Rob and Devon 1:13:30 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 OSF 163 - Dr. Michael Ruscio - Gut Health: Healing Autoimmune Disease Learn more about Podcast Movement Listen to the Dear Mattie Show Podcast Structure your crazy schedule even more with these podcasts: Dr. Kelly Starrett: How to Prevent Injuries and Improve Performance - Ep. 87 Dr. Josh Davis: How to be Super Effective - Ep. 89 Cristina Curp: Heal Your Autoimmune Disease with the Paleo Diet - Ep. 144 Brett Hoebel: How to Create Your Own HIIT Workout - Ep. 150 Talkin' Sleep and Nutrition with Shawn Stevenson - Ep. 21   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 164 - 11 Ways to Create Structure for a Crazy Schedule! We hope you have gained more knowledge on how to be a healthier you.

Click here for the show notes Join our OSF Facebook Group Please leave a review at http://openskyfitness.com   The Inside Scoop on Gut Health Gut health is a hot topic in the health and wellness industry right now so who better to turn to then Dr. Michael Ruscio himself! This is Dr. Ruscio's second time on the Open Sky Fitness Podcast and he had so much great information to share with us and answered a ton of questions from our Open Sky Fitness Podcast group  on Facebook. Dr. Ruscio is a Functional Medicine Practitioner and the Lead researcher in current IBS study. He's also the host of his own podcast, Dr. Ruscio Radio and will be publishing a book on gut health later this year! Before we get into our interview, Devon and I took some time to talk about which foods and drinks can cause us to feel drowsy and crash soon after consuming them. Some you might expect, but otherwise could surprise you! We'll list the foods and drinks at the end of this blog post.   Building a Healthy Gut   "The gut is so important because it's really the interface between the outside world and your body. When we swallow food, it's really the outside world passing through. We have to keep out bacteria, fungi, parasites, and more. What we consume can lead to problems in our immune system and cause inflammation." - Dr. Michael Ruscio   According to Dr. Ruscio, if you're already healthy and following a healthy lifestyle, digging deep and doing an investigation on your gut health is logical, good place to start to get to the next level of wellness. How so? Because so many problems are caused by poor gut health. So, by focusing on the gut, you can get to the root of so many different problems. If you have an unhealthy gut, you may be experiencing the following symptoms: Insomnia Fatigue Depression High cholesterol Low thyroid Female hormone imbalances   "Are you still experiencing all these symptoms even though you've improved you diet and your lifestyle? If yes, then do a gut check." - Dr. Michael Ruscio   Small Intestinal Bacterial Overgrowth (SIBO) A Small Intestinal Bacterial Overgrowth (SIBO) as similar symptoms to other digestive problems such as: Bloating Abdominal pain Loose stools Diarrhea Acid reclux However, there are also several non-digestive symptoms that are associated with SIBO such as: Restless leg syndrome Rosacea High cholesterol Hypothyroidism High blood sugar People who are overweight, depressed, have insomnia, or have Celiac disease can be possible candidates for SIBO.    What Triggers an Autoimmune Disease?   "The small intestine harbors the largest density of immune cells in the entire body. This is why there is such a profound impact between someone's gut health and their immune system as well as autoimmunity." - Dr. Michael Ruscio   An autoimmune disease is defined as a disease in which the body's immune system attacks healthy cells. Autoimmune diseases range from Hashimoto's and hypothyroidism to rheumatoid arthritis, Celiac, and Crohn's Disease. If not treated, an autoimmune disease can lead to skin conditions such as eczema and psoriasis as well as depression or damage the brain's health.   An autoimmune disease can be triggered by several factors. Many autoimmune diseases develop because of early life factors such as genetics or a person's environment. Was someone born via a C-section or vaginal birth? Were they breastfed or given formula as a baby? Did they grow up in a hygienic city or at a farm or in a large city with lots of pollution?   As Dr. Ruscio stated in the interview, sometimes there are some things that are just out of our control and we have to do the best we can. Fortunately, there are things that we can do to stop or decrease the development of autoimmune disease: Follow a healthy diet like Paleo Take Vitamins; especially Vitamin D Reduce stress Heal infections   Where to Find the Best Help   Before seeking out professional help, you may be able to do some experimentation with diet lifestyle factors on your own. If you're not seeing any signs of improvement, then go visit someone who can help you. To change your lifestyle, you can focus on trying the following: Paleo diet Low FODMAP diet Specific carbohydrate diet Vitamins Vitamin D Fish oil   Alternative Providers vs General Practitioner Alternative providers are good at prevention and getting to the root cause, but not necessarily when it comes to screening major health concerns and providing patients with the medicine that they need to heal. We shouldn't ignore conventional medicine when we need it for early detection and management of disease. See both as well as a functional medicine provider. Look for a general practitioner who has an open, objective mind to alternative medicine and won't just regard it as something bogus. The price of each will depend on the tests and your insurance. However, according to Dr. Ruscio, getting the following done is a great start: Gut screening Breath test Stool test Blood panel   Finding a Functional Medicine Provider Dr. Ruscio further discuses it in his podcast episode, How to Find a Good Functional Medicine Doctor, but you can check out the following websites and always do a complete check to see which program they've done. It's very important to have a complete idea of what they've studied and what their background is to make sure they're a good match for you: Primal Docs Paleo Physicians Network The Institute of Functional Medicine   Sneaky Foods That Make Us Crash   "Processed foods like high carbs don't give the body a lot of nutrients. Therefore, the body has to use all this energy to break down and digest processed foods, but then that process isn't giving the body any nutrients to create more energy. When you eat processed foods, you start to deplete your body and you don't have the nutrients to recover it." - Devon and Rob Dionne   Bad, Fatty Foods We can expect to experience a huge energy crash when we eat: Pizza French fries Buffalo wings (fast food, not homemade) Fried fish Any type of fried food   Popular Breakfast Foods Processed foods that everyone eats for breakfast and they don't think they're negatively affecting their bodies: Pancakes Bagels Toast Muffins Pastries Cereal Smoothies Sugar bomb coffee drinks like: Lattes Macchiatos Frappuccinos   Sugar Bombs Like highly addictive drugs, sugars give you a spike of energy and then you crash afterwards. While we're consuming it, we feel amazing, but then we just end up crashing and feeling worse than before grabbing that piece of candy or smoothie from Jamba Juice. Sugary drinks that we think are healthy or okay to consume but truly aren't include: Fruit smoothies Vegetable smoothies with 3-4 different fruit juices Juices with tons of fruit Why are fruit smoothies juices so bad for us? Because we're just getting the sugars and not the actual fiber. If you do a vegetable juice, make sure it's celery or cucumber based juice. If it tastes super sweet, it's probably not good for you. You can add lemon juice or ginger to give vegetable juices a tasty flavor.   Caffeine and Energy drinks Of all coffee and caffeinated drinks, energy drinks like Red Bull and Monster are the worst. They have different chemicals that are used to trigger caffeinated response that pump your adrenals until you feel like you have no energy left. If you're going to drink coffee, then try to add coconut oil or drink Bulletproof coffee so that you don't have a huge spike of energy, it's easier to digest, and experience a natural energy lift for a longer period of time. Adding dairy or drinking coffee with a meal can also slow down the side effects of coffee.   Surprising Foods That Zap Energy Fat-free yogurts have 35g of sugar and cooked down fruits lose their nutrients. The more processed the oatmeal is like instant oatmeal, the worse it is for your body. Bananas can make us feel sluggish because of the magnesium and then hungry again with it's high sugar value. Cherries with the pits have tons of melatonin so they're great for a bedtime snack!       Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30  Check out last week's episode - OSF 162 - Barefoot vs Arch Support Shoes: Which One is Better? 2:20  About today's episode about foods that make you crash and gut health with Dr. Michael Ruscio 2:50  Learn more about our Open Sky Fitness Facebook Group 4:20  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon 5:30  Why do certain foods make us tired? 9:20  Breakfast foods that send you back to bed 12:00  Sugars negative affect on us 14:00  Why we should avoid fat-free yogurts 15:00  Which oatmeal is good for you and what to avoid 16:00  Bananas can be a sleep aid 18:00  Bad fat foods: High fat, processed foods 19:20  Cherries with pits are great before bed 21:05  Caffeine and energy drinks 24:00  Introduction to Dr. Michael Ruscio 27:45  Why should we focus on gut health? 31:00  Description of autoimmune disease and some common ones 35:00  Signs of developing Crohn's Disease and whether we can avoid them or not. 37:45  Autoimmune disease symptoms - what to look out for 39:30  Can we diagnose ourselves? How do we heal? 42:00  Should the first step for people be to go see a general physician? What should they do when they start noticing symptoms? 49:30  Where to find a functional medicine doctor in your area 52:00  Dr. Ruscio's first steps to helping a new patient and what it costs to get help 55:20  How many of Dr. Ruscio's clients see fixed results from changing their diet and lifestyle 56:40  What happens during a SIBO breath test for Small Intestine Bacterial Overgrowth? 58:40 Symptoms of SIBO 1:00:20  If you suspect yourself of having SIBO, but you've changed your lifestyle, is there anything else you can do by yourself or with a practitioner? 1:04:35 Can gut health affect your mood? 1:08:00  How important are probiotics? Can I take probiotic capsules everyday or is it a waste of money? Should healthy people be taking these supplements? 1:12:00  Supplement brands that Dr. Ruscio recommends 1:13:45  What's a prebiotic? 1:14:35  What happens to gut health and an autoimmune condition if you've had your thyroid taken out? 1:15:55  If you have a funny tummy or an unpredictable stomach, what are some things you can do to neutralize stomach acids? 1:17:20  Digestive enzymes are really big in the Keto world, but are they necessary? 1:18:10  If you already eat a balanced diet, do you need to supplement gut health with anything? Are gut detox health packages worth it? 1:22:30  Closing comments with Rob and Devon 1:23:55 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 162 - Barefoot vs Arch Support Shoes: Which One is Better?   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 163 with Dr. Michael Ruscio: Gut Health: Healing Autoimmune Disease! We hope you have gained more knowledge on how to be a healthier you.

Click here for this episode's show notes Watch our video on Foot Strengthening Please leave us a review at http://openskyfitness.com/review   Why Barefoot or Arch Support Shoes? On today's episode of the Open Sky Fitness Podcast, Devon and I are tackling the ultimate clothing question: Is it better to walk or exercise while wearing barefoot, minimal shoes are shoes with tons of arch support? Either way, why did we even begin to wear shoes in the first place and what makes barefoot or arch support shoes so important to our foot's health? Not only will we be discussing the pros and cons of either shoe,  but also: Anatomy of the human foot The structure of a shoe Traditional shoe problems How to transition into wearing barefoot shoes Some of our favorite barefoot/minimal shoe brands How to heal the foot   Anatomy of the Human Foot   "The arch structure is only as strong as where it's connected to the ground." - Rob Dionne   The human foot has three different arches: One on the inside of the foot (medial - longitudinal arch) An arch on the outside of the foot (the lateral - longitudinal arch) A third that spans across the pad of the foot (anterior transverse arch) Sometimes a pair of shoes that has good arch support isn't necessarily the best purchase choice for everyone.     Why Wear Shoes? The first shoes were introduced when our ancestors created Moccasins. Made out of animal hide, these shoes were meant to protect our feet from the outside elements. Since then, so many different types of shoes have been marketed to our desires. Shoes for perfect alignment, to improve our bodies appearance (I'm looking at you Skechers Shape Ups which have no beneficial value), or for work. Unfortunately, there's no magic shoe that can help our bodies. We have to work on our own to strengthen our feet and body.   The Structure of a Modern Shoe The modern shoe has three key parts: Soft toebox Heel lift Arch supprt A soft toebox with lots of padding is supposed to help improve comfort and shock absorption. A heel lift in the back of the shoe is meant to help align the body. For those who need it, the arch support is meant to help weak arches and to help keep the integrity of the arch.   Traditional Shoe Problems   "Your foot is designed with all of these different, small bones that help you balance and support your entire body. By wearing arch supports, your shoes are doing all of the work that the arch is naturally supposed to do and it weakens the foot." - Devon Dionne   If the toe box is too narrow, then it won't allow for the expansion of the feet. Your feet shouldn't be crammed in your shoe. Instead, you should be able to comfortably open and close them. The toe box might also be too soft and therefore it doesn't support the arch of the foot. When a shoe has an excess amount of arch support, it simply makes the foot lazy and weakens the arch. It keeps your foot in one position instead of allowing it to flex and move. Shoes with poor designs can also negatively affect our bodies. By constantly wearing shoes with little support such as flip flops, sandals, wedges with no heel back, or heelless shoes can harm the foot's health if they're worn regularly for long periods of time. In fact, these shoes change how we walk because we need to clench our toes to grip the shoe. Each step forces us to change our feet to be in a fixed, improper position.    Pros and Cons of Barefoot Shoes   "Because there's minimal padding between your foot and the ground, you have as much contact as you need to activate the feet's arches. When the feet make direct contact with the ground, it sends stronger signals to the brain. The foot and brain connection is more sensitive because it allows for more nerve waves to talk to each other."  - Rob and Devon Dionne   Barefoot shoes like Vibrams and other minimalist shoes offer zero to minimal padding so that you have full contact with the ground. There's just some rubber and a bit of fabric that makes up the bottom of the shoe for comfort.  This allows for all of the muscles in the foot to stay engaged and therefore it for forces the arch muscles to stay active. By relying on your feet to balance your entire body, you also become fully aligned and don't have to solely rely on the shoe to help stabilize you. However, you have to take it very easy when wearing barefoot shoes for the first time. Unlike regular shoes, there is no heel cushion which forces the wearer to strike on the ball of their feet when they walk or run. These can easily harm the foot if a person doesn't change their gait.   How to Transition to Wearing Barefoot Shoes We can't stress it enough, but it's vital to have a slow transition to wearing barefoot shoes. You don't want to wear them all day or to go for a hike when you first wear them because your feet and calves will be in so much pain the next day. Instead, start by wearing the shoes for short periods of time. If you want to run with them, practice with a walk-run routine for 5-10 minutes by walking with them for 5 minutes, 1 minute jogging and so on. Recommended Barefoot and Minimal Shoe Brands Some of the different brands of barefoot or minimal shoes for walking and running that we recommend include: Merrell Vibram New Balance MT10 Xero Sanuk Vivo Barefoot Nike Free   Nike Free has more padding and a bit softer and is a great transition shoe for full range of motion and wear those for 6 months to get used to them and THEN start that process over again with minimalist shoes. Make a slow transition and be smart about it as well as patient.     Arch Supported Shoes Pros and Cons   "Our feet have such an incredible design. The way that the arches are designed allows us to absorb impact with each step, run, or jump. Our feet relate to our entire body's structure - how our knees bend, how our hips bend;  it's all connected." - Devon Dionne   The main reason why some people need to wear shoes with arch support is because it picks up the slack for our feet's weaknesses. Many doctors will also say that it can help our body's alignment and improve pain management. However, the external support can create weakness and muscle atrophy because you're not allowing your foot to do its job to support the body.   How to Heal Foot Problems We can heal our feet by focusing on opening  and strengthening the muscles. Some easy tools can include a foam roller as well as a lacrosse or tennis balls to help roll out your foot and relax the muscles. Golf balls are also great  to stretch out individual toes. We also recommend practicing toe articulation and calf raises regularly. The Yamuna foot wakers and and TheraBand products are also great to use whenever you experience aches and pain in your feet.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30  Check out last week's episode -OSF 161 Joe Stout: Goat's Milk vs Cow's Milk - Which is Better? 2:20  About today's episode on barefoot running shoes vs traditional arch support running shoes. 2:50  Learn more about our Open Sky Fitness Facebook Group 4:40  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon 6:10 Barefoot Shoes vs. Arch Support 7:35  What is an arch? 9:50  Why do we conventionally believe that we need shoes with good arch support? 12:00  Cons of arch support 15:00  Our feet's connection with the rest of our body from walking to jumping. 21:40  The structure of a modern day sneaker 25:40  Traditional shoe problems 36:40  Comparing arch supported shoes with barefoot shoes 39:00  The non-existent heel cushion in a barefoot shoe 42:20  The flexibility of the barefoot shoe 44:20  The problem with how  some shoe designs can negatively affect our bodies. 47:55  What do shoes provide and why do we even wear them in the first place? 52:00  Why and how to strengthen your feet. 57:30  How do we transition into barefoot shoes? 1:02:30  Different brands of barefoot shoes for walking and running 1:08:45  How to heal your foot problems. 1:14:30 Closing comments with Rob and Devon 1:15:55 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 161 Joe Stout: Goat's Milk vs Cow's Milk - Which is Better? Listen to OSF 51 - Learning Parkour with Dan Edwardes Buy your own copy of Born to Run by Christopher McDougall Check out our recommended barefoot and minimal shoe brands: Merrell Vibram New Balance MT10 Xero Sanuk Vivo Barefoot Nike Free Heal your feet with Yamuna foot wakers Strengthen and stretch your feet with TheraBand products   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 162 - Barefoot vs Arch Support Shoes: Which is Better? We hope you have gained more knowledge on how to be a healthier you.

3 spots left for One-on-One Coaching with Rob and Devon! Click here to apply today by Thursday, August 3!   Read our episode show notes here! Please leave us a review at http://openskyfitness.com/review   How Metabolism Works   "Your metabolism is designed to regulate your body weight. It's a really healthy design and overall, metabolism doesn't affect your weight loss or gain. It can, but it's not the biggest factor when it comes to weight loss or gain." - Devon Dionne   This week's episode is all about metabolism and how it affects our ability to lose weight. Many people believe that we can burn calories and get fit based on the old-fashioned energy in, energy out model. However, there's so much more to living a healthy lifestyle than just that and metabolism plays a huge part in it. Each person has their own metabolism based on many factors: Genetic makeup Hormones Sleep Diet Food processing of thermogenesis Exercise Stress Gut bacteria Metabolism Myths General thoughts on metabolism: Weight loss = energy in - energy out There are many metabolism myths out there such as: "I think I have a broken metabolism." "You can't change your metabolic rate." "Eating at night slows down your metabolism." "Low-calorie diets can jump start your metabolism." "Your metabolism is fixed for life whether that's good or bad." If you eat less and move more, you'll be fine, but why are you hitting a plateau if that's true? There are so many other factors involved in metabolism and weight loss or gain.   "This is the problem with getting hooked on counting calories. You have two people standing next to each other and they could be exactly the same weight, body type, height - everything! They could even consume the same amount of calories, but because of multiple different factors like gut bacteria or genetics, that will define how much calories they can actually absorb and utilize." - Rob Dionne   The Truth About Resting Metabolic Rate   Basal metabolic rate (BMR) or resting metabolic rate (RMR) is how your body converts energy and food at rest. The amount of calories that we absorb depends on what food we eat. If we eat whole foods that are unprocessed, we'll absorb less than if we were to eat processed foods. The USDA is able to have a 20-25% range of amount of calories they put on the nutrition labels. So, it's easy to be way off on how much we're actually consuming every day. We could be eating 20% more or less than what's actually stated on the label. Several factors can mess with our resting metabolic rate such as: Body mass weight Body composition: How much is fat, muscle, and bone plus your muscle requires more energy to stabilize and sustain. Aging: As you age, you tend to lose muscle mass. Gender: Men typically burn more than women. Hormones: Thyroid, low testosterone, insulin & insulin resistance. Caffeine and nicotine can increase RMR but only if you take them all day can it be bad for you. Anything that speeds up your heart rate will affect your metabolism, but it's not a healthy choice. Pharmaceutical drugs - speed based drugs can increase metabolism. Can completely decrease the RMR and there can be other side effects. Stress and negative feelings can affect RMR and cortisol levels   Increase Your Metabolic Rate   "When you eat protein, it takes your body 20-30% of the calories that you just consumed to digest the food. That's why it's so important to pay attention to the nutrition density of the foods that you're eating because your body will process whole-wheat bread differently than white, processed bread." - Rob Dionne   There are many different methods we can use to increase our metabolic rate: Fitness Gut bacteria Nutrition and portion size NEAT: Non- Exercise Activity Thermogensis Sleep and relaxation Socialize Fitness and Building Muscle Adding muscle can increase your rate for long-term because it changes your body composition. Muscle burns more than fat when the body is resting. So the more muscle mass you put on, the more muscle you'll burn. Cardio helps to burn a lot of calories in the moment, but it doesn't affect the metabolic rate in the long-term. A ton of cardio can actually stress out the body by changing your cortisol levels which keeps fat on and it burns muscle mass. A little bit of cardio can be beneficial but too much causes issues for the long-term. Spend a couple of days a week weight training or include it into your weekly circuit workout at the gym if you add some cardio.  Create a Healthy Microbiome Our gut bacteria is also important factor as far as our ability to digest food and absorb nutrients. Depending on the type and amount of gut bacteria that we have in our microbiomes, we can absorb more or less food. Nutrition and Portion Sizes When you lose a lot of weight, your metabolism slows down and could stay that way for a long time or for live. Rather than focusing on low-calorie diets and intense cardio training that will burn both fat AND muscle mass, focus on portion sizes and eating whole foods such as protein. Don't even pay attention to nutrition labels or calories. Just focus on eating good portions of whole foods like meat, vegetables, fruit, and healthy grains. The more whole the food is, the more energy your body needs to consume and process the food. Non- Exercise Activity Thermogensis Non- Exercise Activity Thermogensis aka NEAT happens if you're fidgety and need to stand all day, pace, or walk around a lot all day because you simply can't stay still. Do you walk around a lot for work? Different jobs can affect this. If you're walking around all day, you're going to burn more calories compared to someone who has a desk job or sits on the couch all day. If you sit all day at a desk job, then you're not able to access your NEAT. Get up to go for a walk a couple of times a day or get a stand-up desk.  Relax and Socialize Sleep is recovery and healing for the body. It's better to sleep more than only sleep for 4 hours and get up early to go workout. Make sure you're giving your body and mind plenty of rest throughout the week. On the other hand, sociliazing can also boost your body as well as positive thinking. In return, this can help your metabolism as well. Go spend time with friends and family to further help you unwind and relax. Pets like a dog can also be great because then you'll have something to look after and take care of 24/7 who'll give you attention in return.   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 2:15  Today's topic - Metabolism! 2:50  Learn more about our Open Sky Fitness Facebook Group 3:20  Get One-On-One Coaching Sessions with either Rob or Devon 4:40  How metabolism affects fat loss 6:00  Different weight loss and gain factors 10:20 Energy in - The amount of calories that we daily eat 12:00  How cooking and processing foods can affect how much calories we actually absorb. 14:20  Why our gut bacteria affects our calorie intake. 17:20  Energy out with the resting metabolic rate 24:10  Using exercise to improve the metabolic rate 24:45  The thermal effect on food 30:40  Physical activity and the metabolic rate 33:20  The energy out part of exercise. 35:00  The Biggest Lose Dilemma 40:00  How to improve your metabolism 48:15 Closing comments with Rob and Devon 49:45 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 the two episodes from last week: OSF 158 with John Durant: Biohack Your Health with Paleo OSF 159 Rob's Interview on the Mind Pump Podcast Learn more about calories with OSF 133 - Should I Count Calories? Why or why not? Discover the Keys to a Healthy Gut with OSF 121 Check out OSF 95: NY Times Article is One-Sided About the Biggest Loser Listen to OSF 49 Kicking Your Fat in the Nuts with T.C. Hale  Read Kick Your Fat in the Nuts by T.C. Hale   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 160 - Metabolism: How It Impacts Your Weight Loss! 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!

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review    Today's episode of the Open Sky Fitness Podcast is all about dairy, specifically on milk. Devon and I will be going to great detail about the following topics: The history of dairy and milk Why are humans consuming it The pros and cons of milk Which foods have more nutrients than milk Specific studies done about milk Raw Milk vs. Pasteurized Milk Our recommendations We have a ton of great information here and hope you find it very beneficial. As always, you can contact either Devon and I to talk more about dairy and nutrition or jump on over to our Open Sky Fitness Facebook Group and talk about it there with us and other listeners.   The History of Dairy   "65% of the world is lactose-intolerant so why are we even drinking it? Why those people intolerant when other people can consume it?" -Rob Dionne   We began to consume dairy around 10,000 BC when agriculture became part of civilization. Drinking milk began in northern Europe in the Scandanavia region where Denmark, Norway, Sweden, and Finland are located.  Because there was a lack of sun and due to the climate, they experienced longer winters and could drink it more often during the year. Therefore, these ancestors were able to consume and properly digest milk which gave them the advantage to be healthier and pass on their good genes for future generations. Because our Scandinavian ancestors were not receiving enough Vitamin D, Calcium, and Vitamin K from the lack of sun, milk was able to provide them with these nutrients. Romania and Hungary were some of the first European countries to begin consuming dairy. Over time, the consumption of dairy became more popular in western Europe from Italy to England. Around 6,000 years ago, they began to eat fermented milk in the form of cheese, butter, and yogurt.     Why Are Some People Lactose Intolerant? If a person is lactase persistant, then they're able to produce the enzyme, lactase, which allows them to consume and digest the carbohydrate, lactose, and be lactose tolerant.  If you're lactose intolerant, then your body is unable to properly break down and digest dairy. People who are descended from Asia, Africa, Mexico, or who have a Native American background have a 75-90% of being lactose intolerant.  The origins of lactase persistent or the ability to digest dairy happened in Central Europe. Again, the most lactose tolerant populations are in the Scandinavia region - Sweden, Finland, Norway, and Denmark who probably had ancestors that emigrated from Central Europe.   Is Milk THAT Nutritious? The US Department of Agriculture recommends drinking 3 cups of milk per day to have healthy bones and avoid osteoporosis. However, a Harvard study showed that large amounts of calcium including the FDA's suggestion of 3 cups of milk or more a day can actually lead to higher chances of having ovarian or prostate cancer. In another study, dairy did not benefit post-menopause women with osteoporosis. However, fermented dairy like Kefir and aged cheese can be beneficial. But don't let those studies keep you back from consuming milk and other dairy products. Milk is nutritious and does have great benefits. It's just not as nutritious as we once thought it was.     Pros of Milk and Dairy Some benefits of milk include the fat that it's super easy to find everywhere, has good nutrients, it's delicious, it's inexpensive and it's a great source of dietary fat and protein. In fact, if you do want to gain weight such as for building muscle, it's really great to drink it as long as your body can actually digest it. And even though it might not help improve osteoporosis, it's still good for the bones and has lots of calcium.    Cons of Milk and Dairy Even if milk and dairy products do have a lot of good benefits, there are some negative factor as well such as: Lactose intolerant Allergies Growth hormone levels Estrogen hormone levels Acne Asthma Bone loss Ovarian and prostate cancer   Foods That Have More Nutrition Than Milk Even though milk has a ton of great nutrients like calcium, protein, potassium, and Vitamins B12 and D, you can get the same and even more from whole foods. Calcium - One cup of each matches a cup of milk which contains 300 mg of calcium: Collard greens Beets Kale You can get more protein from: Meats Fish Nuts Soy Seeds While there may be 300 mg of potassium in 1 cup of milk, there's just as much or more in: Bananas Apples 1 cup of coconut water has 600 mg 1 avocado has 900 mg In 1 cup of cottage cheese, you may have 16% of your Vitamin B12, but there's 300% of it in just 1 ounce of beef liver.  Also, salmon has 400 IUs of Vitamin D and 3 ounces of sardines has 100% amount of Vitamin B.      Lactose Intolerant vs Dairy Allergy If you have a dairy allergy, your body wants to attack the casing or the protein in the product. If you're lactose intolerant, your body is unable to digest the lactose in the milk   You have a dairy allergy if you notice the following symptoms: Swollen lip, tongue, throat, or face Skin reactions like a rash, itching, or hives Congestion Wheezing Coughing   Not much you can do for casing allergies, but you cannot have milk at all whatsoever. Some people may say it's okay to have ghee, but even that has some casing in it. Signs that you have a whey protein allergy include some redness around the eyes or nose, watery eyes, and a rash. If you're lactose intolerant, you'd experience the following signs within 30 minutes to 2 hours of eating: Gas Bloating Diarrhea Stomach cramps When our stomachs rumble, it usually means we're hungry. On the other hand, after we've eaten, our stomachs making sounds means that it's having problems digesting the food and there's an excess amount of gas in the stomach. On solution is the eat protein isolated whey which can help your stomach.   The 3 Types of Lactose Intolerance Type 1 - The ability to tolerate and digest lactose decreases with age. In your 20s you could, but now in your 40s, you can't tolerate it because you cannot produce the lactase that is necessary to break it down. Type 2 - You have a lactase deficiency in your small intestine Type 3 - Congenital deficiency when a baby is born with little or no lactase.   Raw vs Pasteurized Milk We've been drinking pasteurized milk for decades, but what about raw milk? What pros and cons are there to consuming raw instead of pasteurized milk? If you choose to drink raw milk, it has to come from a source that's close to you because it only lasts 3-7 days before it goes bad. However, you can freeze it for up to a year. Just make sure you shake up really good first before putting it into the freezer. Compared to pasteurized milk, there's a higher chance (up to 25%) of getting e. coli bacteria into your system. Make sure you choose a farm that is well cleaned and sanitized in order to avoid e. coli. Some communities only drink raw milk and they have the best teeth and jaw structure because of the nutritional value. In studies, raw milk has the following benefits: Help children with asthma Extra enzymes to digest it More probiotics Helps improve skin conditions: Psoriasis Eczema Acne More Omega 3 fats Fewer Omega 5 fats While raw milk can help improve asthma and acne, pasteurized milk actually makes it worse.        Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:45  Recap on last week's episode OSF 156- Dr. David Perlmutter: The Inflammation Connection - Brain & Gut Health 1:55  Today's episode: Dairy and specifically, milk 2:40  Shout out to our online OSF Facebook Podcast group! 3:00 Contact Rob and Devon for One -on- One coaching 4:00  Why is milk a popular topic right now? 4:45  Why are some people able to consume dairy and not others? 11:00  When and how we started to consume milk 16:20  Milk nutrition vs Whole Food nutrition 23:00 Pros of milk and dairy 25:30  Cons of milk and dairy 26:30  The differences between a milk allergy and being lactose intolerant 30:00  The 3 Types of Lactose Intolerance 31:00  Signs of being lactose intolerant 35:00  Symptoms of being allergic to the casing in milk 37:45  Signs you have a whey protein allergy 38:00 Hormones and dairy 47:00  Is dairy necessary for Osteoporosis? 52:20  Why more milk can increase a women's chances of having ovarian cancer or men of having prostate cancer. 55:00  Raw vs Pasteurized MILK 1:01:10 Closing comments with Rob and Devon 1:06:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 156 Dr. David Perlmutter: The Inflammation Connection - Brain & Gut Health Learn more about lactose intolerance in your family with OSF 158 - Family Trends: Generational Nutrition Check out OSF 105 with Jay Campbell: Should You Consider Testosterone Therapy? Get your own copy of The Definitive Testosterone Replacement Therapy MANual by Jay Campbell Listen to OSF 69 - Sally Fallon Morell: Saturated Fat is Ideal, Raw Milk Heals Read more health studies from the Weston A. Price Foundation Learn more about nutrition with The Paleo Solution Podcast with Robb Wolf Buy your own Pure Indian Foods Cultured Ghee   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 157 - Milk: Why Do We Even Need It? We hope you have gained more knowledge on how to be a healthier you.

Get the show notes here! Please leave us a review at http://openskyfitness.com/review   The Benefits of Sugar Substitutes Even though all types of sugar are readily available to us, that doesn't mean they're actually okay to consume. When you think about it, we weren't even designed to consume sugar and processed foods. Our ancestors didn't have candy bars, ice cream, or diet soda on hand. The only sugar that was available to them were fruits like dates or honey. On today's episode, we're sharing with you why natural sugar is a much better substitute for regular table sugar and alternative sugars. However, we're not advocating that you eat all the natural sugar that you want whenever you want. Rather, we hope that you use this knowledge to know that their are better, whole food sugar substitutes out there that you can consume whenever you want something sweet.   "We're not designed to be consuming sweet things all the time. So if every drink or food that you consume has to have some sweetness, there's an issue there. You're probably over-sensitized to sugar." - Rob Dionne   In this episode, we dive deep into each type of sugar substitute, why or why not they're good substitutes, the latest scientific studies and more.  Substitutes for Table Sugar   "The FDA just allowed big food and sugar companies to label high fructose corn syrup as natural sweetener." - Rob Dionne   Sugar is a 1:1 ratio combination of fructose and glucose. While glucose is good for your body, fructose is the problem. In addition, more and more fructose is being added to high fructose syrup and it's hidden under the label, natural sweetener.    Rather than relying on product marketing and ingredient labels to tell you whether or not something is healthy, we hope the knowledge that we're sharing with you in this episode will help you make the best choices possible for your health. Several Substitutes for Table Sugar Include: Natural Sugar  Sugar Alcohols Artificial Sweeteners    Natural Sugar Substitutes Natural sugar substitutes include: Stevia Raw honey Natural maple syrup Molasses Dates Date sugar Coconut sugar Sucanat Pure Glucose and Pure Dextrose Agave   "We're not saying, 'Go on and have as much of these natural sugars as you want. We're saying these are treats and if you want something sweet and they're better replacements than table sugar. They're not a daily ingredient and you want to be careful with how much you use because they will change your insulin levels and too much will lead to weight gain." - Devon Dionne    Stevia Stevia is a plant from Paraguay that has very sweet leaves. There are two types - white powder and green powder. White powder is highly processed and green powder is less processed, but more bitter.  Stevia is often highly genetically modified so you should look for one that is Organic and non-GMO. Stevia has a lot of anti-oxidants, but is 300x sweeter than sugar. You probably don't want to bake with it unless the recipe is Stevia specific. It's great for people who have diabetes and has a lot of anti-diabetic properties to help blood sugar.    Raw Honey   "The thing about honey, maple syrup, and other natural sugars is that they are whole foods. Specifically, honey is a  wonderful whole, full food to consume." - Devon Dionne   Raw honey has so many antibacterial and anti-fungal properties that can help boost your immunity. It helps improve brain health and is free from radicals. Plus, it's great for healing herpes on lips, dandruff in your hair, for acid reflux, as a moisturizer, and it can create melatonin in your body. Just take a teaspoon of honey before you go to bed and it will help you sleep better. Pus, that it can act like a vaccine for you and your allergies by eating honey that has been made from local bees. In addition, it can be used as a cough syrup to help inflammation and alleviate coughs as it coats the throat.      Natural Maple Syrup Natural maple syrup doesn't have as many health benefits as honey, but has some nutrients in it such as: Zinc Magnesium Potassium Calcium Plus it contains other electrolytes that your body needs to replenish after a workout. You can even add some natural maple syrup into your post-workout drinks, tea, or coffee for as sweet boost. Always look for products that are darker and labeled as grade B or C because they have more anti-oxidants and are less processed compared to lighter or grade A products.    Molasses Molasses is refined table sugar and because of this process, it's a lot more nutrient dense and has tons of vitamins including: Manganese Magnesium Potassium Iron Calcium   Dates Dates are packed with tons of good glucose and nutrients such as: Manganese Magnesium Potassium B6 vitamins It's good to help balance electrolytes and is high in fiber. However, it's also very high in sugar so you don't want to eat a ton at once.  Date sugar can be good for baking, but it doesn't melt well. So, it's ideal for baking a cake, but not as the frosting.   Coconut Sugar Coconut sugar is half the gylcemic index of sugar so it's an excellent substitute for table sugar. In fact, both have a 1:1 ratio. It's really ideal for people who are pre-diabetic or are diabetic.   Sucanat Sucanat is pure dried sugar cane. It has more molasses than brown sugar, but  it is still not as moist. Even though it's less processed and better than white sugar, it's still not necessarily the healthiest choice.   Pure Glucose and Pure Dextrose Pure glucose and pure dextrose are the same thing. They have the sweetness of sugar, but no fructose to negatively affect the body. It's not a whole food like dates, raw honey, or natural maple syrup, but it's still an option. It's not low on the gylcemic index and it will spike your insulin levels, but it' doesn't have the same negative affects that table sugar does. Some forms of pure glucose and pure dextrose include: brown rice syrup glucose powder multadextrose Glucose powder and multradextrose can be added to a protein shake after a workout to help gain mass and add carbs. You can also cook with both for a 1:1 ratio.   Agave Agave was a huge fad and has practically zero benefits. In fact, it has more fructose than fructose corn syrup! It's incredibly highly processed even though it derives from a natural plant. For a better sugar substitute, you can easily switch it out with raw honey.    Sugar Alcohols Sugar alcohols are derived from a natural source such as a wood or a root of a plant. They can be more sweet than sugar or almost as sweet as sugar, but they have less carbs and calories than sugar. Sugar alcohols are good for diabetics and are more natural than artificial sweeteners. Especially if you're following either a  Ketogenic or low-carb Paleo diet and trying to lose weight, sugar alcohols can be a really good alternative to sugar when you want something sweet from time to time. However, they're not completely calorie or carb free so you should keep that in mind. Even though sugar alcohols are a good alternative, they're not whole foods and so they're not nutrient dense meaning they lack a lot of vitamins and minerals.    A list of sugar alcohols include: Sorbitol Xylitol Maltitol Lactitol Mannitol Erythritol   Xylitol is being looked at as a possible medicine to help prevent cavities and promote bone growth. It could be a possible treatment for osteoporosis in the future. In general, sugar alcohols can be hard on the gut. If you're following a FODMAP Diet, you don't want to consume any because those are the carbs you're trying to stay away from in the diet.    Sugar alcohols haven't been around long enough for us to really understand what the long-term side effects will be on anyone. However, the follow side effects are common, even in gum and mints that list sugar alcohols as ingredients: Bloating Flatulence Diarrhea Fermentation in the gut   Artificial Sweeteners   "Biologically, we're not designed to digest diet sodas and processed foods." - Rob Dionne   Artificial sweeteners are man-made sweeteners that you see in little sugar packets at a cafe or in the kitchen at your office. It's important to stay away from artificial sweeteners as much as possible.   Artificial sweeteners and common brand names include: Saccharin - Sweet' N Low Acesulfame - Sonnet and Sweet One Aspartame - NutraSweet and Equal Sucralose - Splenda Neotame - Produces methanol like Aspartame, but in higher quantities     Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:45  Recap on last week's episode OSF 154 - Nicole Visnic: The Truth about Individual Nutrition Needs 2:00  Happy 4th of July!! 4:00  Today's topics: What are sugar substitutes and what are the differences? 6:20  Contact us for One-on-One Coaching 8:00  Why it's important to talk about sugar and sugar substitutes 11:15  What is sugar? 12:30  Substitutes for Table Sugar 17:20 Good natural substitutes to replace table sugar 18:00  Stevia 25:00 Raw Honey 28:20  Natural Maple Syrup 31:30  Molasses 33:40  Dates 36:25  Coconut Sugar 38:00  Sucanat 39:15  Pure glucose and pure dextrose 42:55  Agave 44:05  Sugar Alcohols 55:45  Artificial Sweeteners 1:10:00  The dangers of diet sodas 1:13:30 Closing comments with Rob and Devon 1:21:20 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 154 - Nicole Visnic: The Truth About Individual Nutrition Needs Listen to Rob on the Dear Mattie Show Episode 98: Rob Dionne and the Real Reason You Don't Want to Work Learn more about our future guest, Dr. David Perlmutter Read Grain Brain by Dr. David Perlmutter Check out Brain Maker by Dr. David Perlmutter Listen to OSF 101 with Tony Horton - How Tony Horton Changed the Face of Fitness Learn more about nutrition with OSF 145 - What You Should Know about GMOs Discover your inner health with OSF 151 - Improve Your Life with the Wheel of Wellness Check out OSF 138 - Family Trends: Generational Nutrition Get your own copy of Head Strong by Dave Asprey Learn more about The Thrive Diet by Brendan Brazier Find out more about Dr. Mercola   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 155 - All You Need To Know About Sugar Substitutes! 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.

Looking for that Free Full Body Workout? Click Here! Enter Our Review Contest by June 22! Win a Free Book!  We have up to 18 books to give away to listeners who leave us an iTunes podcast review! For every 10 reviews that we receive, we'll pick a name out of a hat to select the winner. Each winner will get to choose which book we send them. Even if you wrote a review in the past, you can still enter the contest. Since we're waiting until we receive ten screenshots of reviews to draw a name, you have multiple chances to write reviews and enter. The more entries we receive, the more books we're going to giveaway! Here's what to do: Leave us a podcast review on iTunes Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes) Go to the closed Open Sky Fitness Facebook Group Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest so we can easily find your entry.  We will announce the winners in the Open Sky Fitness Facebook Group this Thursday during our weekly live Q & A AT 7:15PM PST You have until June 22nd to enter! Good luck! :)     What's Better? Split or Full Body Workout? Rather than just going to the gym and randomly selecting workouts to do, it's always best to go in with a plan. That's why on this week's episode of the Open Sky Fitness Podcast, Devon and I are sharing the pros and cons of both split and full body workouts PLUS when one type of workout is better than the other. Either is great and you will see benefits with both. However, if you are hitting a plateau and not seeing any new results, you might want to try something new. BONUS WORKOUT At the end of this post, you'll also find Rob's Full Body MWF Workout to try on your own. You can also join in the conversation on the Open Sky Fitness Facebook Group to share updates, ask questions, and find an accountability partner to help you complete each workout.   What is a Split Workout? When you do a split workout, it means that you're only working 1-2 muscle groups a day. For example, on Monday you would only work your chest and triceps so then on Tuesday you solely focus on your back and biceps and Wednesday is just legs and shoulders. By following a split workout routine, you only work each area just once or twice a week. This allows you to give certain body groups up to 48 hours of rest along with a complete resting weekend or doing a bit of active recovery on your off days. Active recovery can include walking, hiking, easy bike riding, different family activities etc. It's believed that split training can be better for aesthetic results.   Pros and Cons of Split Workouts   "Split training is better if you have to train multiple days in a row. If you only have Tuesday, Wednesday, and Thursday available to work out, you're not going to work your full body on those days because you'll be exhausted and not have any recovery time in between days." - Rob and Devon Dionne   Pros to completely weekly split workouts include: You can hit those muscle groups with focused, maxed intensity. Your body has plenty of time to fully recover between split workouts. You're building greater muscle endurance when your muscles are tired because your working them out to their full potential. If you have a weak area, a split workout really helps you take the time to focus on just building one area of your body.   On the other hand, cons of split workouts are: Having to reduce weight on the machines by the 3rd, 4th set because your muscles are easily fatigued. Because you're only focusing on 1-2 muscle groups, it's not as challenging on your metabolism. You can't do as many powerful, "Olympic" lifts because you're not focusing on full body.  You fully recover before you work out again, but that also leaves you with a lot of wasted time between workouts   "Split training might create endurance for an individual muscle, but full body workouts are so much more impactful for sports." - Rob Dionne   The Pros and Cons of Full Body Workouts   "When you're doing full body workouts over time, your soreness levels will significantly go down overtime." - Rob Dionne   Pros for completing full body workouts include: You stay fresh every time you do a full body workout. Just give it 100% and just move on to the next thing. You should only do a full body workout 3 days a week so it's great if you have limited amount of time and what to maximize your time. It's great for injuries because there's less stress on specific parts of the body and doesn't create joint pain. You can focus on power-lifting moves and bodybuilding workouts. Full body workouts are better for sports. It can be better at burning calories and promoting fat loss because of the metabolic challenge. Great for when you don't have time to schedule in split days. Easy to incorporate supersets into full body workouts which will also help to save a lot of time. You'll tend to be less sore because you're not burning out your muscles as much as during split workouts.   Cons to doing full body workouts are: It might lead to over-training the body if you do full body workouts every other day. If you do have a weaker area or what to focus on a specific body part, you don't have a lot of time to work out that problem area. It's difficult to implement more complex exercises such as drop sets or compound movements due to short recovery time.   Download Rob's Full Body MWF Workout  Download Full Body Workout       Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:40  Recap on last week's episode with Arriane Alexander: 10 Ways Why Fitness is Just Like Your Business 2:15  The difference between split workout routines and full body workout routines plus which one is better 3:00  Last chance to enter in our review contest to win a free book by June 22! 5:00  Reach out to Devon and I for 1-on-1 Coaching 6:00 What's the difference between a full body workout and a split routine? 9:00  The pros of doing a split workout. 13:50 Cons of split training workouts 17:30  The pros to full body workouts 22:55  Cons to full body training 29:25  So, what's better? Split or full body workouts? 30:00  Rob's new personal challenge: Completing a full body workout 3 days a week 30:50  Rob's Full Body MWF Workout 44:50 Closing comments with Rob and Devon 45:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out OSF Ep. 152 - Arriane Alexander: 10 Ways Why Fitness is Just Like Your Business 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 153 - Full Body vs. Split Training: Pros and Cons! We hope you have gained more knowledge on how to be a healthier you.

Join Our Review Contest! Win a Free Book!  We have up to 18 books to give away to listeners who leave us an iTunes podcast review! For every 10 reviews that we receive, we'll pick a name out of a hat to select the winner. Each winner will get to choose which book we send them. Even if you wrote a review in the past, you can still enter the contest. Since we're waiting until we receive ten screenshots of reviews to draw a name, you have multiple chances to write reviews and enter. The more entries we receive, the more books we're going to giveaway! Here's what to do: Leave us a podcast review on iTunes Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes) Go to the closed Open Sky Fitness Facebook Group Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest so we can easily find your entry.  You have until June 22nd to enter! Good luck! :)   Getting Down to Business with Your Fitness!   "A lot of people try to create their future from their past, but we actually get to create our future from the present." - Arriane Alexander   On this week's episode, we had the lively and awesome Rock Your Business Coach, Arriane Alexander. Whether you have goals in fitness or business, it turns out that they just have the same basic motivation principles. Arriane will be sharing her Top 10 Ways Fitness is Just Like Your Business. Consistency is Key Not One Size Fits All Start with a Focus Once You Get Committed, All Your Resistance Shows Up You Have to Change Your Old Story in Your Head Your Confidence Grows by Taking Action, Not the Other Way Around Your Fear is in the Moment Before You Take Action Your Past Does Not Dictate Your Future  You're Not a Victim to Your Fitness or Your Business. The Different Types of Practitioners  At the beginning of the episode, Devon and I share what exactly are the differences between these practitioners with backgrounds in: Integrative Medicine Functional Medicine Naturopathic Medicine Holistic Medicine Homeopathic Medicine Osteopathic Medicine Get ready for a whole lot of learning!       Arriane's Top 10 Ways Fitness is Just Like Your Business 1) Consistency is Key   "Pick a goal that you can actually show up for and be consistent for." - Arriane Alexander   Bring more of yourself to the table and bring it with intention. You can't work on something for 3 months and then completely ignore it for 3 months and expect it to be the same later in the future. Remember to be kind to yourself because this is a process. You don't have to do everything at once. Just be consistent with easy goals and your consistency will lead to long-term results and success.   2) Not One Size Fits All We all have our own strengths and weaknesses. Not everything that worked for another person will work for us and likewise. Maybe you're great at doing videos, but other people are better at using podcasts to their advantage. Similar with heal and fitness, we all have different bodies that have incredible abilities and function in varying ways. Some people can eat low carbs and higher fat protein and be fine, other people need a different diet. Some people will see results and enjoy doing weights, other prefer HIIT workouts.   3) Start with a Focus Always have a focus. You may say, "I want to be fit," but what does that really mean? You need to have a clear idea and purpose for what your goal will be. Instead of just saying, "I want to be fit," be more specific. Decide if you want to gain more muscle, run for longer distances, lose fat, get lean etc. With a business idea, you need to have at least some sort of vision for yourself. You can't go from A to Z in just one year and say I want to have a million dollar world-wide brand by next summer. What you can do, is to focus on getting from A to B within a year. Build greater focus on your brand with solid goals. Whether it's fitness or business, have an intention behind it. Are you enjoying or hating the process? You have to be happy along the way.    4)  Once You Get Committed, All Your Resistance Shows Up   "Our ego badly wants us to stay in our comfort zone. So, the minute we want to take a step out of our comfort zone, the ego goes, 'Red Alert! Get back here! You're out of the comfort zone! Come back!' Our ego will do everything it can to pull us back into the ego's comfort zone even if we want to expand." - Arriane Alexander   Life happens and it's easy to get distracted by everything it throws at you. If you're constantly putting yourself down and telling yourself, "I can't start a business," or "I can't get fit," your not allowing yourself to get out of your comfort zone. But this is the journey and everything that's holding you back will present itself to you the minute you start to take action towards your goal. It'll be uncomfortable and you'll face resistance and distractions, but that's your opportunity to work through them.   5 ) You Have to Change Your Old Story in Your Head   "The tape running in your head will always be there, but you have to be good at turning down the volume. Even successful people constantly have a negative tape playing in their head all the time, but the difference is that they choose not to listen to it." - Rob Dionne   With a business, you might be saying in your head, "I can't do it, I'm no good at this, someone else will be more successful than me etc." Or maybe you feel like you're being held back from not trying harder during your workout. It's normal to have a story running through your head; a constant tape that tells you who you are and who you can't be. In order to move forward, you have to delete the tape that's telling you you'll have lose weight or you're not good at marketing. If you don't delete your old tape, you'll never be able to create your new story.    How To Stop Believing What You Think     6) Your Confidence Grows by Taking Action   "If you start taking action, then you'll start growing your confidence and changing your tape." - Arriane Alexander   People will say, "I'll start my business or I'll go to the gym when I'm ready," but the thing is, we're never ready. We just learn as we go. Take some time to write down or come up with your ideal scene. Paint a picture and start living it. Every first step will be scary, but everyone has to take their first step at some point to move in the direction that they want to go in.   7) Your Fear is in the Moment before You Take Action   "That fear is always going to be there, but you get to walk through the fear anyway and take action." -Arriane Alexander   Don't be afraid of reaching out to people who can help you take action. You need to surround yourself by people who are doing well at business or who love to workout because they can help you grow. When you're afraid, you send yourself done a rabbit hole of fear. Don't let fear hold you back.   8) Your Past Does Not Dictate Your Future.   "If you don't define yourself, then you can be anything that you want to be." - Rob Dionne   It's not helpful to focus on your past if you want to get ahead in life. How do you want to create a new, empowered you and start to build your future from this moment? Nothing is stopping you from achieving your future except how you define yourself in your past. You can let go of what you didn't do in the past like join a gym or launch a business because those have nothing to do with your future. It takes time to get to where you want to be, but it doesn't mean that you can't enjoy the present moment and the process. Having a reason for doing something is what makes it all possible.   "If I'm creating my future from this moment, am I going to do it from a place of fear and not liking myself or am I going to do it from a place of compassion?" - Arriane Alexander   9) You're Not a Victim to Your Fitness or Your Business You have control over your situation. You are not a victim who has to give in to bad choices. It feels good to think and believe that it's not our fault. On the other hand, if something is important, we will find the time to do it. We all prioritize what's important to us. Therefore, we're actually making a choice that our health isn't important to us or starting up a new business isn't worth our attention.   "Once you can take ownership and responsibility for your life, everything starts to change." - Arriane Alexander   10) What Gets Measured Gets Done   "Not losing weight doesn't define who you are. It just means that you haven't figured out how to do it yet. It's just part of the process. Once you've measured and tracked it, you can see what's next." - Rob Dionne and Arriane Alexander   How are you going to track your progress if you don't have a starting point? Take measurements of where you're at now so you can see your growth and improvement in either your health or business. First, you need to figure out your actual action goal and what you're going to do in order to reach it. Document what you're doing to see where you get stuck and when the resistance comes up. If you decide to have a cheat meal or snack, understand that it's not going to completely throw you off from your results. You just have to find out why you were craving that food and how you can get back on track with your health.   About Arriane Alexander Arriane Alexander is a a Rock Your Business Coach with over 15 years of massive success in Sales and Marketing in Corporate America and a Masters Degree in Spiritual Psychology. Her business expertise comes from a career as a high level successful executive in Sales and Marketing in the fashion business for Brighton Collectibles as well as in pharmaceutical sales with Upjohn. She also works consistently on TV shows like The People v O.J. Simpson, Justified, Grey’s Anatomy and Mistresses. On top of that, she is the Host of two TV shows and has booked numerous commercials. Arriane works with women from all over the world –Entrepreneurs, Health and Fitness Gurus, Real Estate Agents, and Executive Business Women.    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 and Devon 2:30  Today's episode: The Top 10 Ways Fitness is Like Your Business with Arriane Alexander 3:30   Check out our Review Contest Book Giveaway event! 5:30  Learn more about our One-On-One Coaching Sessions 6:30 The difference between practitioners: Integrative, Functional, Naturopathic, Holistic, Homeopathic, Osteopathic, etc. 7:45  Integrative Medicine 10:30 Functional Medicine 13:55  Naturopathic Medicine 16:45  Holistic Medicine 25:30  Homeopathic Medicine 29:20  Osteopathic Medicine 32:00 Which type of doctor should you go to? 34:30  Introduction to Arriane Alexander 35:00  Arriane's background story: How does someone follow the path to becoming a Business Coach? 36:40  How Arriane's Master's Degree in Spiritual Psychology allowed her to completely change her life from working in the corporate world to being a Business Coach. 44:00  Arriane's experience as a Life and Business Coach with a background in Spiritual Psychology 49:40  How long it takes to forgive ourselves and change our outlook on life. 52:00  What Rob has learned about himself and how he interrupts his negative thought cycle. 57:35  Arriane's Top 10 Ways Your Fitness is Just Like Your Business 58:15  1) Consistency is key 1:01:25  2) Not one size fits all 1:04:40  3) Start with a focus 1:08:10  4) Once you get committed, all your resistance shows up 1:11:15  9) You're not a victim to your fitness or your business.   1:16:50 5) You have to change the story in your head 1:21:20  6) Your confidence grows by taking action, not the other way around 1:27:55  7) Your fear is in the moment before you take action   1:32:40 8) Your past does not dictate your future. 1:37:25  10) What gets measured gets done   1:43:50  Arriane's 7 Steps to Get Out of Overwhelm and Into Action free download 1:46:30 Closing comments with Rob and Devon 1:48:00 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 and Devon to apply for One-On-One Coaching Sessions Visit Arriane Alexander's official webiste Connect with Arriane via: Facebook Instagram Twitter YouTube Check out Ep 148 with Mark Sisson: How to Heal Your Body with the Primal Blueprint Learn more about Naturopathic Care in Ep 142 with Dr. Trevor Cates: Skincare Hacks - How Nutrition Affects Your Skin Find out more about The Power of Functional Movement with Dr. Craig Liebenson (Ep. 132) Learn more about the Importance of Time Management with David Allen (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. 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 152 - Arriane Alexander: Top 10 Ways Fitness is Just Like Your Business! We hope you have gained more knowledge on how to be a healthier you.

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 us a review at http://openskyfitness.com/review     Break Out of Your Comfort Zone   "Why is it so easy to do the same thing over and over again if you're not happy? Why stay in repeat mode if you're not getting no where near the result you want? If you're unhappy with your weight or your health, then there has to be a change." - Rob Dionne   On this week's episode of the Open Sky Fitness Podcast, Devon and I are sharing how you can break out of your comfort zone and begin to live a healthier life. When you're brand new at building a healthier lifestyle, going to the gym or learning how to cook healthy meals can be stressful and intimidating. However, leaving your comfort zone can easily be accomplished. We'll explain what is a comfort zone, how optimal anxiety can help you grow, and the benefits of breaking through your comfort zone.     What is a Comfort Zone?   "A comfort zone consists of a series of routines, behaviors and patterns that minimize the stress in your life and puts you into a state of mental security. There's no risk because you're basically on autopilot." - Rob and Devon Dionne   When we're in a comfort zone, everything is normal on a day-to-day basis. We're not challenging ourselves, but that's okay because what we do the same thing every day without any changes or obstacles. If we do try to leave the comfort zone to do a new workout, order a healthier meal, or even learn how to cook, it can feel really strange.    How Optimal Anxiety Can Help You Grow   "In order to actually maximize your performance, you have to be in a state of optimal anxiety." - Devon Dionne   When you begin to break outside of your comfort zone, you want to be fired up yet still be able to perform your best. If you feel anxious at the idea of learning how to cook or join a gym class, just remember that 'anxiety' is only a word that is used to describe a feeling. In fact, a slight amount of it as optimal anxiety can actually be a good thing. When you challenge yourself, you can build upon an enhanced amount of productivity that allows you to do more than you possibly ever thought you could.   Seek Assistance to Leave Your Comfort Zone If you are stuck or in need of some help, don't be afraid to ask or seek assistance with accomplishing your goal. There are people out there and different wellness communities that are eager and ready to you can help you break through your goal. One great example if you want to learn how to cook healthier meals at home is Blue Apron. They provide you with the ingredients and measurements that you need to prepare your meal so you don't have to wander around the grocery store trying to figure out what to buy. However, you'll still need to learn how to prep and create the meal yourself, but Blue Apron is a good stepping stone to help you learn how to cook.   The Benefits of Breaking Through Your Comfort Zone   "When you think of your health, fitness, and general lifestyle and if it seems overwhelming to you, it's because you're trying to think of it all at once. You're trying to think of how to fix everything at once when in reality all you have to do is be willing to step outside the comfort zone and take baby steps towards that first thing that's going to have the biggest impact in your life." - Rob Dionne   You don't have to try to leave several comfort zones at once because that can create the large amount of anxiety that we want to avoid. To reach optimal anxiety and challenge yourself to help improve your life, just pick one thing to do on a daily basis until you get comfortable with it. Expand your horizons by focusing on the biggest thing that will change your life and remember to start small. Read a fitness or nutrition book, try a new workout, or challenge yourself to do something new. There are so many benefits to getting outside your comfort zone: Discovering your 'Why?' Positive energy Enhanced self-image Higher self-confidence     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  Rob's One-On-One Coaching 5:40  CONTEST: Leave a review and win a book! 6:40 What is a comfort zone? Why does it harm our health and wellness? 11:00  How to begin to break out of your comfort zone. 12:20  What is optimal anxiety and how do you begin to incorporate it into your life? 13:40  Why you don't want to push too far out of your comfort zone and try to be able to do everything. 15:30  How to keep yourself growing through life and continuing optimize your comfort zone. 17:00  The benefit of the optimal anxiety zone to help you make better choices for your life. 19:00  Why you don't have to be alone when you break out of your comfort zone. 21:45  The benefits of optimal anxiety and breaking out of your comfort zone. 26:00 Rob and Devon's experiences with stepping outside their comfort zone. 28:30  How successful people like Tim Ferris and Arnold Schwarzenegger were able to step outside their comfort zones. 35:00  Why it's time to end the excuses and start your path towards change. 41:00  How to get comfortable with change and our fears. 45:00  The meaning of the word "fail" in Latin and French and how we interrupt it. 47:00  How we can be proud of those moments when we did step out of our comfort zone. 48:30 Closing comments with Rob and Devon 51:30 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 for One-On-One Coaching Sessions Listen to OSF Ep. 144 with Cristina Curp of The Castaway Kitchen - Heal Your Immune Disease with the Paleo Diet Order from Blue Apron Learn more about Tim Ferriss Read The 4-Hour Workweek by Tim Ferriss Check out the How I Built This Podcast from NPR Listen to Jim Koch, Founder of Boston Beer Company from NPR 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 147 - How to Break Through Your Comfort Zone! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review    Do We Actually Need GMOs?   "If France was able to decrease the amount of  pesticides and herbicides and yield the same amount of crops while the USA increased herbicides and decreased pesticides but had no increase in crop yields with GMOs, then what's even the need of GMOs? Money." - Devon Dionne   On this week's episode of the Open Sky Fitness Podcast, Devon and I wanted to focus on nutrition and specifically Genetically Modified Organisms aka GMOs. What are they, when did we start to use them, and have they made any type of impact are the questions we'll be answering and more.   What Are Gyrotonics? BONUS! As many of you know from listening to the most recent introductions, Devon is not only a certified holistic nutritionist, but also a certified gyrotonic instructor. Like some of the members of the , you might be asking yourself, what exactly does a gyrotonic instructor do? We took some time at the beginning of the episode to explain how gyrotonics got its start, how a gyrotonic gets certified and what they do, as well as how gyrotonics benefits the body.   How GMOs Got Their Start We began to introduce GMOs into the food chain back in 1998. Even before the, we've been creating hybrid foods for years with cross-pollination, but we had never genetically modified them like this until now. GMOs are created by splicing the genes and adding new DNA information into the genetic pattern. This new genetic information doesn't even have to come from the same type of food, they can be from different biological kingdoms. BT corn is genetically engineered that would use less pesticide and so they put in new bacteria into the DNA of the corn so that they naturally have pesticides and when the bugs eat the corn, they die. Its not toxic to us, but to insects.   "You can vote with your wallet. If you're buying food that says "Non GMO," local, and organic foods, then place your vote." - Rob Dionne     Genetically Modified Food   "The seeds are so unique that they need to be patented. But at the same time, they're so substantially equivalent to other seeds, there's no need to label them, test them, or otherwise regulate them." Monsanto on not labeling their GMO ingredients in products.   There are two types of GMOs: GMO1 foods and GMO2 foods. However, we don't really know the true consequences yet of genetically modifying food, but GMO2 type foods sounds particularly harmful. As mentioned above, GMO1 foods are created by splicing the genes and placing natural genetic information  to try to improve them. However, to create a GMO2 food, the DNA is computer generated in a lab and not natural at all. The most common types of GMO1 foods include: Corn Soy Cotton Sugar beets (no. 1 source of our sugar) Canola oil Alfalfa Hawaiian papaya Zucchini Yellow Squash Specifically, Bt-corn is genetically engineered to require less pesticide by putting new bacteria into the DNA of the corn. By doing this, the modified Bt-corn species naturally contains pesticides that are toxic to bugs, but not us. The most common types of GMO2 foods include: Canola oil Potatoes Arctic Apples (that don't naturally brown after you slice them or take a bite) Stevia EverSweet Patchouli Rose Oil    "And now we're taking GMOs to the lab, but do we really need to? GMOs are like a supplement that we don't even need. The highest GMO crops are corn, soy, and sugar and these are all of the foods that are killing us. They're causing obesity, diabetes, and heart disease and our government is funding this." - Rob and 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 1:30 Gyrotonic and  Genetically Modified Organisms (GMOs) 2:30  The history of gyrotonics. 4:00 The different gyrotonic machines. 9:00  What gyrotonics can do for the body and why it's so beneficial. 12:00  Different breathing techniques you can use for gyrotonics. 13:00  Who should consider doing gyrotonics and where you can do it. 18:10  What are Genetically Modified Organisms? 20:00  About Monsanto seeds 21:30  When did we start creating GMOs? 23:00  How do we genetically modify food? 28:00  Different pesticides that Monsanto has created such as Roundup Ready and why they eventually don't work anymore. 30:00 Controversies for Monsanto and new products 33:00  How GMOs are affecting the world and government policies 34:10  Recent studies on GMOs and its affect on our bodies 35:00 The story behind GMO1 foods and the new GMO2 foods 36:00 What foods are genetically modified 39:30  GMOs don't need to be labeled as of now 40:00  About F1 hybrid cross-pollinated seeds 43:35  How you can make a difference with your wallet 45:00  What to look for in the ingredients of the packaged foods that you buy. 47:15  Comparing the USA's use of GMOs to other countries that don't use them like France, Germany, and Russia 51:40  Closing comments with Rob and Devon 1:11:55  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Read Doubts About the Promised Bounty of Genetically Modified Crops from The New York Times The Monsanto official website The Syngenta official website   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!

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!

Please leave us a review at http://openskyfitness.com/review   "A little challenge that creates easy wins for you and builds momentum has a huge impact on you." - Rob Dionne on the March Madness Challenge   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.   Best List of the Top 12 benefits of MSM Powder How MSM Powder Can Improve Your Life Without Any Risk of Side Effects     Methylsulfonylmethane (MSM) is a sulfur compound that helps build proteins in the body and is easy to absorb. It is also known as DMSO, but DMSO is typically not for human usage. MSM contains sulfur and is found in many places, but with the typical American diet, we don't consume as much as it as we could be eating. Because our bodies really need MSM to create proteins, it can be super helpful to include MSM powder into your daily diet.   Top 12 Benefits of MSM Powder: Arthritis and Osteoarthritis  Collagen Synthesis  Glutathione  Dissolves scar tissue Decreases inflammation  Increases elasticity in the body (joints, tissues, connecting joints, blood flow in veins)  Improves digestion  Skin recovery  Muscle Recovery  Cancer treatments (Breast Cancer specifically)  Allergies  Hair growth   Rob uses Ultra Botanicals - MSM Powder 4000 mg. - Joint Support - 16 oz. (454 Grams), but there are many other brands out there.     If you prefer to not take MSM supplements, you can also eat the following vegetables for the same benefits. Just make sure to buy locally grown, organic, pesticide free vegetables for the full effect! Peas Spinach Mustard Greens Green Cabbage Kale Lettuce Cruciferous Vegetables     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 4: Relationships 6:00  What is Methylsulfonylmethane (MSM) and DMSO? 8:00  Getting MSM over the counter and what Rob uses: Ultra Botanicals 9:00  How MSM has helped Rob so much with joint pain 13:00  Why MSM really works to help heal pain in the body 16:00  The benefits of MSM powder in your daily diet 16:05   1) Arthritis and Osteoarthritis 17:20  2) Collagen Synthesis  18:00  3) Glutathione 18:50  4) Dissolves scar tissue 5) Decreases inflammation 6) Increases elasticity in the body (joints, tissues, connecting joints, blood flow in veins) 19:50 7) Improves digestion 22:50  8) Skin recovery 24:20  9) Muscle Recovery 26:00  How to use MSM powder 27:50  10) Cancer treatments (Breast Cancer specifically) 28:50  11) Allergies 29:10  12) Hair growth 30:55  Foods that naturally contain MSM 31:10  Why MSM supplements are better for you than vegetables with it if you're having digestive problems 32:00  Closing comments with Rob and Devon 34:20  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! Buy Ultra Botanicals - MSM Powder 4000 mg Listen to OSF 97 with Dr. Loren Cordain: The Origine of the Paleo Diet Check out OSF 127 DOMS: Delayed Onset Muscle Soreness 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!

Episode 320 of the Short Time Wrestling Podcast features Rob Dionne, the founder of OpenSkyFitness.com. The former wrestler and New York native talks a bit about his wrestling background and how he's worked his athletic background into personal training, fitness and general wellness. I first heard Rob on Podcast Junkies with Harry Duran back in December while on the way to The Midlands. Rob's a great conversationalist and can break down how even former wrestlers who think they still have it can get back into shape. For more on Rob, check out OpenSkyFitness.com and follow him on Twitter @openskyfitness. Check out Rob's podcast at OpenSkyFitness.com and on iTunes and Stitcher. The Short Time Time Wrestling Podcast is proudly supported by Compound Clothing. And if you haven't already, leave a rating and a review on iTunes. SUBSCRIBE TO SHORT TIME iTunes | Stitcher | Spreaker | iHeartRadio | TuneIn | SoundCloud | Google Play Music | iOS App | Android App | RSS JOIN THE TEAM And if you're a fan of the extensive and broad-based reach of the shows on the Mat Talk Podcast Network, become a TEAM MEMBER today. There are various levels of perks for the different levels of team membership. If you like wrestling content -- scratch that -- if you LOVE great wrestling content, consider becoming a team member. You'll get some cool stuff too. GET DAILY WRESTLING NEWS! You like wrestling news, right? Of course you do. Did you know you can sign up for FREE to subscribe to the Mat Talk Online DAILY WRESTLING NEWS e-mail newsletter that's published EVERY morning with the previous day's top news stories from outlets all around the globe. It's free and it's a great way to start your wrestling day. Almanac Time! Get the Cadet & Junior Nationals All-American Almanac, a 241-page digital download. It's available now and if you use the promo code "JB" you'll save $5 off the cover price. It's got every All-American EVER in Fargo (and the locations that were before Fargo) and every breakdown by year and state. Oh, you know this guy who says he placed at Juniors? Fact check him or her quickly by buying one now! Looking to start a podcast of your own? Get a free month with Libsyn by using the promo code MTO when you sign up. You'll get the remainder of the month from when you sign up as well as the next month free. It'll be enough time to kick the tires and lights some fires.

Please leave us a review at openskyfitness.com/review   "A little challenge that creates easy wins for you and builds momentum has a huge impact on you." - Rob Dionne on the March Madness Challenge     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.   16 Fitness Hacks to Get Healthy   "Most people don't realize how little they have to do in order to start living a healthy life."  - Rob Dionne   We're already on our second week of the March Madness Challenge! This week is all about fitness and Devon and I sharing 16 easy, simple hacks to help you get a jump on creating a healthier you.  Try to add 1-2 of these 16 fitness hacks to your routine each week to help you get healthy:  Get your fitness out of the way and do it in the morning.  Schedule in your workout or other activity you want to accomplish.  Keep your workout short if you're just starting out i.e. a 10 minute HIIT workout.  Do short workouts during commercials when you're watching TV alone or with your family.  Make a date with your friends to work out and hold yourself accountable.  Drink a bit of caffeine i.e. coffee, green tea, matcha, maca powder to help pick you up before a workout.  Do little workouts while completing tasks: calf raises in line, wall sits while your brush your teeth, park far and walk to a store or your workplace.  Outsource and hire someone to help you: a professional nutritionist, personal trainer, or join a class  Stick to one program and see it through till the end.  Start simple workouts to get fit.  Kill two birds with one stone: Listen to audio books or podcasts only when you work out.  Keep an extra set of workout clothes in your car to take advantage of the opportunities you have to go work out.  Combine cardio and lifting workouts together by running or HIIT sets between lifts.  Do a 10-20 minute cardio exercise right after you lift weights to increase your heart rate at the end of the workout.  Join a community that helps you stay on track with your fitness goals.  Sign up for something to challenge yourself: 5k, 10k, triathlon, fitness competition or create a personal goal.   "You can create a community and surround yourself with a group of friends who want to do the same activities as you." - Rob 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: Learn about who Devon is! 2:30 Join our March Madness Challenge! 3:20  The Paleo Diet: What do you eat to follow it? 7:00  Facebook question: How do you find vegetables when you live somewhere where they're not available year-round (Alaska, Canada)? 12:00 16 Fitness Hacks to Kickstart Your Health Goals 12:45  1) Get your fitness out of the way and do it in the morning. 14:30  2) Schedule in your workout or other activity you want to accomplish 15:00  3) Keep your workout short if you're just starting out. 18:00  4) Do short workouts during commercials when you're watching TV alone or with your family 19:10  5) Make a date with your friends to hold yourself accountable 20:20  6) Drink a bit of caffeine i.e. coffee, green tea, matcha, maca powder, but not a pre-workout drink which has too much caffeine to help pick you up before a workout. 21:40  7) Do little workouts while completing tasks: calf raises in line, wall sits while your brush your teeth, park far from a store or your workplace. 23:00  8) Outsource and hire someone to help you: a professional nutritionist, personal trainer, or join a class 25:10  9) Stick to one program and see it through till the end. 26:50  10) Start simple workouts to get fit 29:15  11) Kill two birds with one stone: Listen to audio books or podcasts only when you work out. 31:15  12) Keep an extra set of workout clothes in your car to take advantage of the opportunities you have to go work out. 32:30  13) Combine cardio and lifting workouts together 34:20  14) Do a 10-20 minute cardio exercise right after you lift 35:50  15) Join a community that helps you stay on track with your fitness goals. 36:45  16) Sign up for something to challenge yourself: 5k, 10k, triathlon, etc. 38:00 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! 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!

"Motivation has to come from within. Nobody is going to convince someone to eat something that they don't even want to eat." - Georgie Fear       Join Our March Madness Challenge! 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: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.   Start Your Own Personal Fitness Trainer Career! One of the members of our Open Sky Fitness Podcast group asked us to share some advice on how she could find potential clients to train. Here are our top tips on how to find clients and launch your personal fitness trainer career. Use your expertise to find clients that need your knowledge Know and target your demographic group Meet your target group half way Offer new clients a discount OR a trade of service Build your online network and community     "Build a network that can give you referrals and give your client referrals as well." - Rob and Devon Dionne   4 Methods to Create and Build Healthy Skills   "The process is the result. If you're constantly trying to skip head and get to the end result of your goal, you're missing the entire process. You gotta have a goal and then intentions that go along with it." - Rob Dionne   On this week on the Open Sky Fitness Podcast, Nutrition Coach, Writer, and Published Author, Georgie Fear of One By One Nutrition had a great conversation about how people can create and build healthy skills for life.  On this episode, she specifically shares 4 Methods that she consistently uses with clients: Eat 3-4 times a day without snacking and let yourself feel hungry 30-60 minutes before eating. How to deal with emotional eating impulses. Eat just enough food to be full, but not too full. Eating whole foods and avoiding an abundance of hyper-processed foods.   "The client that says, 'just tell me what to eat' is actually saying, 'I don't trust myself with making these decisions; I'm confused.' " - Georgie Fear on helping clients create meal plans.   "You can do a half-time when you eat. Different people will have different methods to doing this, but some will drink a couple of sips of water, put their fork down, or take a couple of breaths just to pause during their meal." - Georgie Fear on how we can teach ourselves the skill of eating just enough food so that we're full, but haven't over-eaten.    The One by One Nutrition Skills Training Map     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 Devo 3:00  Join our March Madness Challenge in the The Open Sky Fitness Podcast Group on Facebook 6:30  Tips on how to become a personal trainer and look for clients as well as how someone can find the perfect personal trainer for themselves. 1) Use your expertise to find clients that need your knowledge. 9:00   2) Know and target your demographic group 12:20  3) Meet your target group half way 15:40  4) Offer new clients a discount OR a trade of service 21:00  How to decide the price of your personal trainer services 22:30 5)  Build your online network and community   27:35  Introduction to Georgie Fear 28:30  How Georgie and her husband started 1 by 1 Nutrition 31:40 How Georgie created her career around health and fitness 36:00  Georgie's experience working with top athletes as well as average people who just want to lose some weight. 41:45  Early on in your career, did you take it on as a personal failure if your clients weren't seeing the results that they wanted? 43:40  What it's like for Georgie to work 1 on 1 with non-athletic, normal clients. 46:00  How we can build on healthy skills using Georgie's book, Lean Health 49:00  The 4 Core Habits according to Georgie 50:00 1) Eat 3-4 times a day without snacking 53:10  How can we control our compulsive eating?   56:00  2) How to deal with emotional eating impulses 1:00:00 We can share a lot of great information between personal trainers to help more people. 1:02:20  You shouldn't feel bad about being confused about food and nutrition 1:03:00  3) Eating just enough food to be full 1:05:00 Rob's love of eating buffalo wings and what he can do to help control himself 1:11:00  3) Learn how to eat just enough food to be full. 1:16:40  4) Eating whole foods and avoiding an abundance of hyper-processed foods. 1:25:20  How Georgie helps her clients track their skills 1:34:30  How to get in touch with Georgie 1:35:35  Closing comments with Rob and Devon 1:38:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join The Open Sky Fitness Podcast Group on Facebook Visit Georgie Fear's official website Go to One by One Nutrition for personailzed coaching from Georgie and her team Join Georgie's Lean Habits Communtity Facebook Group Read Lean Habits For Lifelong Weight Loss by Georgie Fear Start cooking with your copy of Racing Weight Cookbook: Lean, Light Recipes for Athletes (The Racing Weight Series) by Georgie Fear and Matt Fitzgerald CISSN Check out Fuel Up by Georgie Fear Discover more about the Strength Matters Magazine Learn more about our guest for next week's episode, Quentin Zerfaas, who is one of the creators of the Streaks app. Check out last week's podcast episode 134 with Christy Harrison: Make Peace With Food & Your Body Find out about healthy foods with OSF episode 102- Julie Daniluk: The Power of Anti-Inflammatory Foods Learn more about calories and healthy eating with OSF 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 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 135- How to Eat For Your Body Type! 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 you decide what body type you are, every body type has their positive things and negative things. But the good thing about know your body type is learning how to love it and work with what you have. Every body type is beautiful, it's just a matter of acknowledging it, embracing it, and feeling good about who you are." - Devon Dionne on embracing our body type.   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!   How to Eat For Your Body: What's Your Body Type? Every single one of us has a different body which also means we have different diets, physical ability, and capabilities to reach heal goals at different rates. Today on the show, Devon and I are going to share with you what it means to be one of the three body types (ectomorph, mesomorph, and endomorph) plus what it means if you a mix of two body types.   The Ectomorph Body Type The ectomorph body type is extremely lean with little fat or muscle. A person who has an ectomorph body can easily and continuously stay in this state of being lean and thin because they have a fast metabolism and are able to burn carbohydrates very fast. Because we associate thin with healthy, an ectomorph might think that they're automatically healthy because of their size and they can eat and do whatever they want. It can be very easy for them to ignore they're health and body because of the false idea that they're healthy. Just like other people, ectomorphs should avoid excess amounts of sugar and processed foods so that they can focus on following a nutritious diet. How Can An Ectomorph Gain Muscle? However, ectomorphs can struggle to put on muscle and gain weight even if they try very hard to do so. They're good at running because they genetically don't carry around a lot of muscle nor fat. Therefore, long amounts of cardio is easy for them. An ectomorph can gain muscle by lifting heavy weights in compound movements such as squats and dead lifts. These movements put the ectomorph body under enough tension and stress so that the body can adapt, react, and ultimately build muslce. An ectomorph that wants to build muscle should eat plenty of protein as well as carbs since the body burns them so fast. What to Avoid to Gain Muscle To be able continue to put on muscle, they should avoid doing a lot of cardio since it will just burn all of their energy.   The Mesomorph Body Type The Mesomorph body is athletic built with low to minimum body fat. They body responds quickly to stress and can grow muscle very quickly if they do HIIT workouts. They can drop weight quickly and naturally without putting in much effort at all. However, before they're naturally athletic, they could become bored with working out or don't see a need to hit the gym. If you have a Mesomorphic body and you physically look good, pay attention to what's going on inside. Keep track of your energy levels, nutrition, mood, sleep pattern, etc. Those can be key indicators that can tell you a lot about your current state of health. Keep Challenging Yourself To keep enjoying fitness, challenger yourself to new goals. Set a personal PR goal for a competition or make working out interesting by taking up a class. Train like an athlete because you already are one. Your body is meant for HIIT, cleans, jerks, Cross Fit, power moves, and timed challenges.   The Endomorph Body Type The Endomorph body type is a bit thick in build and can gain both muscle and weight easily. Some hold their weight in different body parts such as their shoulders, chests, buttocks, thighs, stomachs, or arms. To help stay in shape,long amounts of low-intensity cardio like taking a walk is good for you. However, what's even better is building muscle, When you build muscle, you can burn fat faster and continue to do so hours after your workout is complete.  Instead of eating processed foods and carbs such as pastas, breads, or grains, try to eat more vegetables. The Difference Between Strength Training and Building Muscle Mass (Hypertrophy) We often confuse strength training with hypertrophy and it's important to know the difference because hypertrophy is more beneficial for the Endomorph body type.  When you strength train, your goal every week is to get stronger with 3-4 simple moves like squats, dead lifts, cleans, jerks, chest press, military press. doing 5 sets of  3 reps with 2-3 minutes in between. When it comes to hypertrophy and building muscle mass, it's not about burning calories and gaining strength. To build muscle mass, do 3 sets of an exercise such as a chest press with 6-16 reps. Make sure that you eat enough to give your body the energy that it needs to lift weights.    How Often Should I Be Eating?   "There's a difference between knowing when you're hungry and when you're starving." - Rob Dionne   There's been a misconception that eating 5-6 meals every day or every 2-3 hours is what our body needs. However, Devon and I did the research and found this to be completely false.  People have said that eating 5-6 meals a day supposedly: Raises your metabolism Stops your hunger craves Helps with weight loss Keeps your blood sugar levels consistent Assists with keeping you out of starvation mode However, we didn't find proof that any of these were true. In fact, the latest research found all that all of these "benefits" don't actually happen and there were no changes in metabolism or weight loss. Listen from 33:00 to find out why 5-6 meals a day does not benefit our bodies. Listen to Your Body's Needs But if you need to snack between meals to help keep your energy up and your stomach satisfied, that's okay! We're just saying that you don't have to be eating all the time with 5-6 meals.  Sometimes when we're tired in the middle of the day, we'll just grab a cup of coffee when our body is actually telling us that it needs food! We may not get the stomach growls and pains, but if it's been 6 hours or so since you last ate, your body probably needs something in its system.    "If what you're doing is not working for you, ask yourself the question, 'Is it not working because I'm not doing this 100% or is it not working because this is the wrong thing for my body?'." You want to make sure you're not jumping ship too early on a program or style of eating because you're not seeing the exact results within a week. It helps to stick to it and try it out." - Rob 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  Questions from the OSF Facebook Group 5:00  What's your body type and what does it mean for your health and dietary needs? 5:15  The Ectomorph Body Type 12:00  The Endomorph Body Type 14:45  Strength Training vs Building Muscle Mass (Hypertrophy) 23:55  The Mesomorph Body Type 31:00  Some people hover between two different body types 33:00 How Often Should We Be Eating? 51:50  Closing comments with Rob and Devon 55:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join The Open Sky Fitness Podcast Group on Facebook Check out The Pink Marine by Greg White Find out what your body type is! Tune into the OSF episode 133- Should I Count Calories? Check out last week's podcast episode 134 with Christy Harrison: Make Peace With Food & Your Body Find out about healthy foods with OSF episode 102- Julie Daniluk: The Power of Anti-Inflammatory Foods Discover The Problem with the Dogmatic Nutrition Approach OSF episode 124 Learn more about calories and healthy eating with OSF 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 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 135- How to Eat For Your Body Type! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   "Research shows that 65% of American women have disordered eating of some kind and an additional 10% have full blown eating disorders whether or not they've been diagnosed or treated. So 75% of American women are thought to have some issue with food that is disordered." - Christy Harrison of the Food Psych Podcast on why we need to make peace with food and your body   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 and chile lime roasted almonds in just 35 minutes! To watch and learn how to make these easy, healthy meals, just join our Open Sky Fitness Podcast group. Why batch cooking? It's a great way to prepare for the week ahead of you by making nutritious, delicious meals in advance. Batch cooking allows you to cook multiple meals at once that you can have over the course of 3-4 days!       Make Peace With Food & Your Body   "It's okay that it's not working for you. It's okay that it's taking you a lot of tries to get to this because nobody gets it out of the gate. Nobody does." - Rob Dionne on why it's okay that it takes you awhile to get healthy again or to find the right nutrition for your body.   There's a lot of social pressure that makes us feel like we have to look a certain way or a be a certain size to be accepted and look good to others. Fortunately, there are people like Christy Harrison of the Food Psych Podcast who are saying that "No, health is not a size." and they're teaching us how we can love our bodies and make peace with food. Like Christy, it can be a long, difficult journey to accepting yourself and healing your relationship with food, but you should never give up. There's always time and amazing sources out there to help you on your health and wellness journey.   Intuitive Eating vs Traditional "Diets"   "Diets don't take into account how hungry you are, how energized you are between meals, what foods do you crave? If you demonize or restrict a certain type of food, that becomes all you ever want to eat." - Christy Harrison   As we talked about on the last podcast, Should I Count Calories?, low-calorie diets have a 95% fail rate! A lot of these trendy diets are driven by fear and they tell you to go cold turkey and cut out certain foods such as gluten, carbs, sugar. But it's impossible to live on such a restricted diet.   "The science behind restrictive diets doesn't hold up over time. What does hold up is variety, moderation, and balance." - Christy Harrison   Unlike traditional, harsh diets, intuitive eating focuses on thinking about eating a balanced meal and choose types of food to eat that make you feel good about yourself.   By following such a restricted diet of no carbs or breads, Christy found herself experiencing a cycle of binge eating those foods, body shaming herself, and then working out in excessive amounts to try to make up for it. If you're thinking to yourself right now, that this is what you do and how your relationship with food is, don't be too hard on yourself. It's never too late to make peace with food and your body. It can be easy to become obsessed with counting calories, restricting what food we eat, or working out for such an amount of time that we become obsessed with it.   Strategies to Make Peace with Food & Your Body   "Intuitive nutrition helps you related to food and relate to your body again. It's really important to reconnect with your body so that you do it from a place of self-care rather than self-control and controlling your body." - Christy Harrison   It can take years of therapy to become more self-caring towards food and our bodies. We need to be more compassionate and kind towards ourselves. Christy's advice is that you should think about treating ourselves like we would treat a friend.  For example, if you want a snack, allow yourself to have that healthy snack rather than restricting yourself. Don't limit yourself from waiting for a certain amount of time to eat that snack or avoid eating it at all. Self-care is understanding when your body is hungry for nutrition and providing it with healthy foods.   How to Set Yourself Up for Intuitive Eating To make peach with your food & body, Christy suggests two main steps: Reject the diet mentality Honor your hunger When you reject the diet mentality, you're not limiting yourself of food nor are you relying on the next diet to make your magic pill. Once again, these trendy diets only have a 5% success rate and they're not created to fit every person's nutrition needs. You can honor your hunger by ensuring that you're trying to provide your body with nutrition whenever it's hungry. It's very normal to start to feel hungry again within 3-4 hours of eating a meal because our blood sugar is low. Having a healthy snack will keep your stomach satisfied, your head clear, and your body in motion.    Understand Your Body & Make Peace Today Christy provides a quiz on her website to help you assess your relationship with food. It's not a formal diagnosis, but it can help you to better understand your relationship with food and if you should seek health to help you get healthy again. Christy also has a closed Facebook group, Food Psych Podcast Listener Crew. It's a great place to be with people who feel the same way that you do about health, nutrition, and positive body image.   About Christy Harrison Christy Harrison, MPH, RD, CDN is a registered dietitian nutritionist and certified intuitive eating counselor based in Brooklyn, NY. She offers online intuitive eating courses and individual nutrition therapy to help people make peace with food and their bodies. Since 2013 Christy has hosted Food Psych, a podcast exploring people's relationships with food and paths to body positivity. It is now #1 on the U.S. iTunes charts for intuitive eating and Health at Every Size, and is one of the top 100 podcasts in the Health category. Christy began her career as a journalist in 2003, and has written for and edited major publications including Gourmet, The Food Network, Refinery29, Slate, BuzzFeed, Modernist Cuisine, AllRecipes, and many others. As an expert on nutrition and people's relationships with food, she has been quoted in top media outlets including Refinery29, Health, Men's Fitness, Bon Appetit, The Observer, and more.  Check out Christy's work at christyharrison.com, and take her quiz for a free checkup of your relationship with food.   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 Batch cooking is awesome! Here's why! 9:00  Introduction to Christy Harrison 9:50  Christy's relationship with food while growing up 14:00  How Christy became interested in becoming a registered dietitian. 16:50  Christy's struggle with food and her eating disorder during college and as a food journalist. 20:00  How to make peace with your body and food 22:15  What does it mean to be a registered dietitian and how does that influence your intuitive eating. 26:00 Do dietitians learn how to build relationships or is the education more focused on science and clinicals?  29:25  Is there a gap between the medical world and the new world of nutrition: intuitive, holistic, whole food eating. 33:00 What are strategies we can use to be more self-caring towards food. 34:30  How to Set Yourself Up for Intuitive Eating 41:45  Christy's journey to getting healthy 43:20  What did you do early on to help your nutrition, but realized later that it was a waste of time? 1:01:15  What are the first steps to get started with making peace with food and your body? 1:03:00  How to get in touch with Christy 1:04:20  Closing comments with Rob and Devon 1:06:15  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join The Open Sky Fitness Podcast Group on Facebook Check out Christy Harrison's Official Website Listen to the Food Psych Podcast Team up with Christy and take her intuitive eating fundamentals course Join Christy's Food Psych Podcast Listener Crew on Facebook Read Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole and Elyse Resch Tune into the OSF episode 133- Should I Count Calories? Find out about healthy foods with OSF episode 102- Julie Daniluk: The Power of Anti-Inflammatory Foods Discover The Problem with the Dogmatic Nutrition Approach OSF episode 124 Learn more about calories and healthy eating with OSF 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 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 134- Christy Harrison: Make Peace With Food & Your Body! 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!

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!   Build Momentum to Get Healthy Now that it's the new year, we're all coming out fresh with goals and ideas for ourselves and how we're going to make this year great. We feel like we have it all. But once we hit mid January, our fiery will and inspiration has been lost. Why is that so? How can we be so excited about a goal or idea and then it's gone from our minds? Health and wellness is a journey that can't be completed in 2 weeks. There is no end and we have to constantly work towards bettering ourselves. As you listen to this podcast, Rob shares his own struggles with finding himself on his health journey and he's not done yet either. Discovering good nutrition and creating habits to exercise through out the week takes time and motivation. We can't give up on our health goals so easily. We need to discover our inner confidence if we want long-term results.     A Healthy Journey is a Roller Coaster Ride   "We have to accept that it's going to be a journey to be healthy. The process is the result." - Rob Dionne   Our health journey is like a roller coaster ride. As the ride clicks towards the sky and highest point of the ride, these clicks are like your health goals. All these habits and things that you do to get healthy help push the momentum forward until you're on top of the roller coaster ride. Once you're on top of the ride and you go over, it shouldn't feel like you need much effort to move forward and stay healthy.  Quick fix diets like cleanses won't help you stay healthy for life. This is like being shot out of the cannon and nothing happens afterwards. But if you make healthy habits to eating nutritious foods, drink lots of water, get plenty of sleep, and exercise, then your health journey continues onward for life.   Simply Start by Creating Good Habits   "You should become so comfortable with your new health habits that you don't even have to think about doing them." - Rob Dionne   To help you build your momentum and become motivated to work towards getting healthy, simply start by creating good habits. These habits should be as effortless as brushing your teeth or checking your email right away in the morning. Choose easy tasks to make into habits such as: Drinking 80-100 oz of water each week Taking a walk every day Spending 10 minutes to meditate Adding a gree vegetable to one meal each day   Unfortunately, we can't go from being unhealthy to health at the drop of hat. Just like any other new changes we have to go through in life, being healthy takes effort and patience. Think of it like preparing for a marathon. You would never go run a marathon next week without any experience (unless you're Barney Stinson from How I Met Your Mother and we all know how he finished the NYC Marathon)   If you're going to run a marathon, you have to prepare by running a couple of miles until you're comfortable to add more and help your body get into peak racing condition. Health is the same, you can get healthy by take small, easy steps. The main point of the story is that it takes time to get comfortable with anything new. The most important part is that you're trying. Your effort is all that matters to help you get healthy and get to where you want to be.   What Healthy Habit Should I Start With?   "Start by choosing one thing that you know its going to improve your life if you're doing just one thing every day." - Rob Dionne   These habits should be easy to accomplish every day like drinking 20 oz each day or going to the gym 3 times a week. Over time, you'll want to do more and more and set new goals for yourself and be farther ahead with your health than you ever were before. Once you're comfortable with one healthy habit, it's easy to move onto the next challenge. There are 52 weeks in the year. If you try to add one new habit every 1-2 weeks, you'll be able to accomplish so much by the end of the year!   Keep Track of Your Habits with the Streaks App One way to help you keep track of up to 6 habits is by downloading and using the Streaks App. When you complete a healthy task, just swipe a streak. This will help you to create and build onto good habits with the goal of trying to not break the streak.       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   8:00 Find momentum and confidence by changing your mindset     13:00 Commit yourself to making small, healthy habits that last a lifetime. 21:00 It takes time to get comfortable with something new 25:20 Get motivated and passionate about one thing 34:00  Make changes in your life that are you can accomplish 39:50  The app, Streaks, to help you build good habits     44:00 Closing comments with Rob 48:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Check out our upcoming OSF Podcast Guest,  Director of L.A. Sports & Spine, Dr. Craig Liebenson Listen to the OSF Episode 126- How Do I Change Check out the OSF Podcast Episode 125- The Power of Intention Start new habits with the OSF Podcast Episode 115- 5 Steps to Planning a Healthy Life Get inspired to create your own goals with OSF Podcast Episode 106 - Dare to be Different Learn How to Set S.M.A.R.T Goals with the 104th Episode of OSF Podcast Check out Amy Porterfield's Podcast Learn more about the Streaks 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. 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 131- How to Build Momentum: Simple Strategy for Getting Started! 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!

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!

Change Your Life with Healthy Habits   "The intention is not the goal. The intention has to be the thought process behind the goal. Your intention should always include being joyful; especially when we're talking about health and improving your life. We often forget that this is a gift that we're giving to ourselves. Being healthy has nothing to do with anyone but ourselves." - Rob Dionne   Last week, Rob and Devon discussed how the power of intention can help navigate our health and wellness in the direction that we want to go. It can be difficult to change our ways because we're often looking for that quick fix to drop weight and be healthy for a short amount of time before going back to our old ways. Fortunately, it's really not that hard to become healthier. You just have to make changes, be persistent, and have patience.  A healthy lifestyle is truly a gift to ourselves and we can enjoy the process by taking in each moment and achievement.  We don't have to be hard on ourselves  to see our health improve. We just have to swap our unhealthy habits for healthier ones. In fact, if we follow the 80/20 rule, 80% of our health benefits happen just because we make a 20% effort to change our ways on purpose. This week, Rob and Devon share the same healthy habit tips that they tell their clients. With these easy health hacks, you can start implementing changes today to build a stronger, healthier body.   How Can I Begin to Change?   "We like to try to change everything at once and that's what most people do when they start a diet plan. This is why they end up crashing and burning because they try to go from 0 to 100 overnight. It's impossible to do that." - Rob Dionne   Let's face it, we're used to instant gratification, but we need to have patience if we want to get healthy the right way. When we follow the route to being healthy, all we have to do is just focus on 1-3 changes each week. If we try to do too much at once like suddenly trying out a Ketogenic Diet, it can be too much on us and we're likely to quit and fall back into our old habits. If we focus on even just one change instead of changing everything we do, all of the pressure and anxiety easily goes away. It may sound too good to be true, but focusing on just even one task can provide a long-term benefit your health, relationships, well-being, internal thoughts, career, and more. Take each week at a time to focus on 1-3 changes. You can choose to focus on just 1 very difficult task for the week OR maybe have 1-2 easy tasks and than the third is intermediate.   Change Your Nutrition   Weeks 1-2: Food Journal and More Water The very first two things that both Rob and Devon recommend that their clients do if they want to eat better is to keep a food journal and to begin drinking more water. Even before they meet with Rob and Devon, each client fills out their 3-day food journal. Not only does this it help you keep track of your diet, but also your emotions, hunger levels, moods, physical changes, and digestion. This will really help you recognize which foods may be affect your mind and body. In addition to adding a food journal, add more water to your diet during the first or secondweek. You should try to drink around 80-100 ounces each week. To help keep track and motivate you to drink more water compared to coffee, soda, energy drinks etc., place 5 rubber bands at the bottom of your water bottle. Every time you drink a full 20 ounces, move one of the rubber bands to the top of the bottle.   Week 3: Add in Non-Starchy Vegetables When you want to change your lifestyle, focus on adding healthy habits and not taking anything away. Because you're so focused on creating healthy habits, you're not focusing on other things. To make these healthy habits part of your new lifestyle, you have to add and add more things until there's no more room for any of your past bad habits.  These habits might include drinking too much coffee and soda or eating too much process food for example. During the third week, Rob and Devon's clients begin to focus on eating better foods for their diet by beginning with non-starchy vegetables such as: Broccoli Asparagus Cauliflower Onions Peppers Artichokes Eggplant Heart of palm/Palmito Snow peas Celery Radishes Mushrooms If you're not used to adding vegetables to your diet, begin by just adding one non-starchy vegetable to your daily diet and increase the amount of vegetables over time. Try to get to the point where you're eating non-starchy vegetables with each meal or 4-6 servings per day. If you're not a big fan of vegetables nor fruits, take a daily multi-vitamin or supplements to ensure you're getting all the nutrition that your body needs.   Week 4: Add in Protein During the 4th week of you health makeover, add in 1 source of protein a day: Beef (grass-fed if possible) Fish Chicken Pork Eggs Beans Quinoa Broccoli   Week 5: Add in Healthy Fats During the 5th week, top off you diet by adding healthy fats: Fish oil High fat fish like Salmon Avocados Avocado oil Coconut oil Nuts By the end of your 5th week, you should have implemented all of the following changes: Keeping a food journal Drinking 80-100 ounces of water each week Eating non-starchy vegetables Eating protein Eating healthy fats   Life Changes with Exercise Once you have a hold on nutrition, make exercise a habit to add to your daily week. Again, you want to take small steps. There's no rush to begin training for a marathon right off the bat. Before you hit the gym, focus on exercising at home by building your own home workout. Even just taking a ten minute walk every day during the week can be life changing. Once you've created a home workout for yourself, do that once a week. Then two the next week, then 3 HIIT workouts the following week. Before you know it, the next step will be to look for a gym to go to!   Implementing Lifestyle Changes To fully implement your new lifestyle changes and commit yourself to them, write it all on paper. For example, you can write down what your intentions are, what your schedule is, or what healthy habit you want to add this week all in your fitness journal. Create a schedule for everything: when you sleep, wake up , cook dinner, have meetings, and even time to relax. Use your time to relax to think about what you're grateful for, mediate, or write in your thoughts in your journal. These tasks can help put you in the right mindset to focus on the positive rather than the negative and prepare you to take on a new day. If you want someone to be there with you each step of the way, ask a friend to be your accountability partner and to help you keep in check with yourself.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 10:20  How do I change? 16:00 It's okay not to focus on everything at once. 18:30  Don't forget to have intentions to follow through with your new, healthy habits 20:20  How to change your nutrition 25:10 Constantly add things in, don't take things out 26:00  Weekly nutrition add-ins 33:20  Life changes with exercise 36:00  Implementing lifestyle changes 41:00  Closing comments with Rob and Devon 48:20  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 Listen to OSF episode 21 TALKIN’ SLEEP AND NUTRITION WITH SHAWN STEVENSON Listen to OSF episode 125 THE POWER OF INTENTION Listen to OSF episode 117 KITCHEN CLEAN OUT HACKS for Nutrition Month Listen to OSF episode 79 DAVID ALLEN: THE IMPORTANCE OF TIME MANAGEMENT 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 126- How Do I Change? We hope you have gained more knowledge on how to be a healthier you!

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

Please leave a review at openskyfitness.com/review Join Us for a 10k Holiday Fun Run! Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details. November Nutrition Month: Week 8-Dogmatic Approach to Nutrition   One of the members of our Open Sky Fitness Podcast Facebook Group shared her experience watching on a documentary on Netflix called "Food Choices."   It's great to learn about different diets and to be well informed about what you're eating. We want you all to know that there is not just one correct way to eat healthy. This prompted Devin and I to want to talk about why using a dogmatic nutrition approach is so problematic. If you watch this documentary, you will see that it uses a one-sided, dogmatic approach to nutrition. This approach basically uses scare tactics to teach people that the only way to live a healthy life and help the environment is to follow a plant-based only diet. What this documentary could have focused on instead is why we should always approach nutrition with an open mind and look at different facts, arguments, and discussions.   Nutrition Topics for October and November October: Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out Hacks Deciding to make a change towards turning your life around by eating better, exercising more, and becoming an overall healthier you can be liberating, but also challenging. A health journey is much easier when there is someone there to support you each day. But what do you do if the people closest to you aren't 100% with you for your health goals? How can your family and relationships continue to grow when you want to make significant life changes? What can you do to help your loved ones eat better too? Where do you even begin talking to them about living a healthier life? As part of our October Nutrition Month, this week, Wellness Author and Health Coach, Michael Tamez, joins Devon and I as we share our favorite nutrition tips for the family. Have a specific question about nutrition? If you have any specific questions or concerns about nutrition, contact us by email at rob@openskyfitness.com and devon@openskyfitness.com. Talk about nutrition with us! We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation https">Nutrition Tips for Your Family Week 4- Convenient Foods and Meal Prep Hacks November: Week 5- How to Hack Your Diet: Carb Cycling and Fasting Week 6- Keys To A Healthy Gut Week 7- Hot Topics: Gluten and Sugar Week 8- The Problem with the Dogmatic Nutrition Approach   The Evolution of the Human Diet   "We're constantly learning more  each day about nutrition and we need to be open for change." - Devon Dionne   The human race has been developing for thousands of years and we are still evolving to find the best nutrition for ourselves. In accordance to different cultures and environments, groups of people will always follow different diets that are the best for them. Why? Because we all have different genetic makeup so one food that may be good for one person, might not be so healthy for another person. One great example is dairy. Only a small percentage of the population can digest dairy, but the rest do not have the genetics for that type of capabilty. Inuits have a diet that contains mostly meat because they can't grow vegetables in the cold. They need different sources of meat to help them live and stay healthy in that extreme environment. Aboriginal cultures eat off of the land and that includes reptiles, bugs, birds, plants and other sources of protein from fish when they can find it. Other cultures that follow different diets that we mention in the podcast include: Native Americans Tribes in Africa Okinawans Finnish Japanese Chinese Other cultures that purposefully drink raw milk Because of their environment and genetics, the diets of these cultures worked great for them compared to other diets. Even in the mainland part of the USA, we never used to eat as many grains and cereals as we do now. More grains and cereals were introduced into our diets because of the agricultural revolution.   Myths About Omnivore Diets   Myths About Proteins As humans, we are naturally omnivores and need both meat and plants in order to absorb the nutrition that our bodies need. According to the documentary, "Food Choice," we don't actually need as much protein like we thought we did. Therefore, there's no nutritious reason to eat meat when we can just eat plants. But our bodies do need that protein and there are plenty of healthy options to eat grass fed meat compared to grain fed meat. Our brains also need that protein from meat to stay strong and healthy. During the Paleothic era, our brains actually grew 20% once we began to consume meat from nature.  Our bodies are built to consume meat for protein because it is bioavailable and therefore easier to absorb the nutrients. Vegetarians can consume their protein from eggs and dairy, but it's much harder for vegans to consume the right amount of protein that their body needs just from grains and beans.   "It's possible to be healthy as a vegan or vegetarian, but it's more difficult and you have to be thoughtful all the time." - Devon Dionne   Myths About Cholesterol   "It has been highly debunked that meat has a direct connection to high cholesterol." - Rob Dionne   Not only it is false that meat has a connection to high cholesterol and it will kill you if you eat a lot of it, but it is also not true that a high fat diet causes cholesterol and that in turn causes heart disease. But what can make your cholesterol go up? A high intake of carbohydrates.  We also tend to forget that there are two types of cholesterol: HDL and LDL. Meat has LDL cholestoral and this is actually a good thing because LDL feeds your brain. What is bad about LDL is that it can become oxidized from the consumption of too many carbohydrates which can create plaque in your arteries.   Research and Choose a Diet That is Right for You Dogmatic approaches to nutrition like the one from "Food Choice" create a Doomsday mindset for us. They create fear in our minds that we have to follow their way or we'll get sick and die. The problem with dogmatic approaches to nutrition is that they don't bring up arguments from different opinions. Why would they? They purposefully don't want to create a sense of doubt with the information that they are proving so they can create a following and make money. We're not saying that you shouldn't follow a vegan or vegetarian diet, but that you should make healthy decisions about food based on what your body needs.  If you have strong beliefs about not eating any kind of animal, that's a wonderful thing and we're happy for you. We might not necessarily agree with that choice because we believe that meat is an important part of a nutritious diet, but if you believe that a vegetarian or vegan diet is right for you, that's great! If you follow a diet because of religious or other beliefs, that's beautiful as well. Discovering the Perfect Diet for You Devon and I really suggest that you look at both sides of the argument and look into different diets. Listen to your body and pay attention to your gut. A diet isn't right for you if you're experiencing any gut or gas problems, if you're sick a lot, or your energy is low. If your weight is not where you want it to be and you have trouble either gaining weight or losing weight, you may want to look into changing your diet as well. Look at your blood markers including sugar and protein levels. What is your body lacking and how can you fix it? Pay attention to your emotions as well. Is your thinking cloudy or are you having negative thoughts? Are you depressed? These are also all signs that your diet is not working of you and something has to be changed.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00  OSF Facebook Group shout outs 5:00  Nutrition Months October and November Recap 8:00 The Problem with the  Dogmatic Nutrition Approach 16:00 The evolution of the human diet 19:00  What's the biggest difference between the amount of protein or aminos for a vegan and someone who does eat meat? 23:00 Why it's important to be open to research and change around nutrition 28:40 The false idea that meat is high in cholesterol 32:50  Dogmatic nutrition beliefs are one-sided 35:30 Fact or Fiction: Does constantly eating meat shorten your life? 38:00  What are the other healthy diets for different cultures? 44:00  Why do dogmatic approaches to nutrition exist? 49:00  The best thing is to choose a diet that is right for you 50:30  Closing comments with Rob and Devon 52:30  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Holiday Fun Run in Santa Monica, California Dr. Loren Cordain: The Orign of the Paleo Diet- Ep. 97 Dr. Jonny Bowden: Breaking Down Choesterol & Nutrition Myths-EP 112 Smart Fat: Eat More Fat. Lose More Weight. Get Healthy Now by Dr. Jonny Bowden Sally Fallon Morell: Saturate Fat is Ideal, Raw Milk Heals-EP 69 Weston A. Price Foundation Interview with Nina Teicholz, Author of The Big Fat Surprise- EP 13 The Big Fat Surprise by Nina Teicholz 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 123- Hot Topics: Gluten and Sugar! 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

Please leave us a review at openskyfitness.com/review   Join Us for a 10k Holiday Fun Run! Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.   November Nutrition Month: Week 6- Gluten and Sugar This week, Devon and I are talking about Hot Topics in Nutrition: Gluten and Sugar! There's a very high amount of Americans that over-consume gluten and sugar. Unfortunately, large amounts of products containing gluten and sugar can lead to different autoimmune diseases. Today, we'll talk about what products contain high amounts of sugar and gluten, how they affect the body, and what you can do to turn our health around. We also took some time to answer the question: What and when should you eat for pre and post workouts? Talk about nutrition with us! We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Each week, we'll be discussing a different nutrition topic! Nutrition Topics October: Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out Hacks   Week 4- Convenient Foods and Meal Prep Hacks November: Week 5- How to Hack Your Diet: Carb Cycling and Fasting Week 6- Keys To A Healthy Gut Week 7- Hot Topics: Gluten and Sugar    All About Gluten What is gluten? Gluten is a protein that is found in wheat, grains, and other foods. It helps hold processed food together including: Breads Pasta Cereal Doritos Pretzels Crackers Nuts Fried food Cupcakes Cookies Flour Stuffing Pie crust Gluten can even be found in foods that have been crossed such as peanuts and Brazilian nuts. Today, the genetic makeup of gluten is so different than what it used to be. During the 1980s, there used to be around 30 different types of gluten in the USA. After years of crossing different types of gluten, we only have about 3 or 4 types now.   What is Gluten Sensitivity? A person can be allergic to either gluten or gliadin and any of the 12 smaller parts that make up gliadin. Extreme cases of gluten sensitivity can lead to Celiac Disease, a genetic disease. This is an allergic reaction to gluten that is also an autoimmune disease that can cause damage to the stomach. Because Celiac Disease is a genetic disease, it can be turned on with enough gluten. Once it's turned on, it cannot be turned off. There's about 1 in every 200 people that have Celiac Disease and there's a chance that 1 in 30 are undiagnosed. Chances are higher if you are of European descent. Besides the small intestine, you can be gluten sensitive to to other parts of the body such as the brain.   What are Celiac Disease and Gluten Sensitivity Symptoms? People who have Celiac Disease or are sensitive to gluten can have the following symptoms: Abdominal pain Bloated belly Nausea Constipation Diarrhea Gas How Can You Test for Gluten Sensitivity? You can test for gluten sensitivity with either a Cyrex Array 3 Test or  C Reactive Protein test to test for inflammation of the body. What Can Happen to Your Body with Gluten Sensitivity? Your body doesn't like the gluten and overtime it starts to create antibodies against the gluten that it's allergic to, but also other parts of your body and can create autoimmune diseases such as: Alzheimers, autism, dementia, MS, Parkinson's etc. Autoimmune Diseases can include: Thyroid problems Type 1 Diabetes Ffibromialgia Liver Disease Rheumatoid Arthritis Skin Disease such as Eczema Fortunately, a lot of these diseases can be treated by simply removing gluten from the diet!   Sugar and Our Health   "It's not fat that makes you fat, it's sugar that makes you fat." - Rob Dionne   Our ancestors had it right when it came to eating fruit since it is the most natural food we have that contains healthy sugar. Today, we're more likely to find overly processed food in the stores that contain ingredients such as high glucose corn syrup. According to the latest release from the World Health Organization on sugar guidelines, we should only be consuming about 6 teaspoons of sugar or less  each day. That's about 4-6 packets of sugar in your coffee! Two Main Sugars: Fructose and Glucose There are two main types of sugar that we intake on a daily basis: Fructose and Glucose. Fructose comes from fruit and honey. Glucose is the simplest form of sugar and it can be found in foods such as vegetables, leafy greens and some forms of sugar. Our body creates glucose by turning the food we eat into glucose!   How Does the Body Digest Fructose and Glucose? We eat the food, the body breaks down the food and sugar is broken down in the blood stream, your pancreas releases insulin for your cells. When you have too much sugar and the cells are full, your pancreas transfers the sugar to your liver and it is stored as a glycogen for later use. If the glycogen is full and you're still eating sugar, you start to turn that into fat. Too much can create insulin resistance and lead to Type 2 Diabetes   Uncovering Hidden Sugars Food and Beverage labels can include an assortment of different hidden sugars: High Fructose Corn Syrup Cane Sugar Corn Syrup Dextrose Maltose Sucralose Evaporated cane juice Fruit juice concentrates Monosaccharides Disaccharides   Health Problems Because of Sugar A numerous amount of health problems can occur because of consuming too much sugar: Obesity Diabetes Type 2 Heart Disease Stroke Foods to Avoid to Prevent Diabetes & Other Health Problems Avoid any simple carbs that the body will break down quickly: White bread Wheat/ whole wheat breads White rice Baked white potatoes Bagels Croissants Vanilla wafers Graham crackers Pretzels Corn chips Cookies Jelly beans Gatorade Beer What foods should you be eating? Any complex carbs such as: Starchy veggies Sweet potatoes Squash Leafy veggies   Workout Nutrition Pre-Workout Nutrition Depending on each person, they may or may not want to consume any food or beverages such as a smoothie or coffee before they workout. Overtime, you should know whether or not your body benefits from nutrition before you go workout. If your workout is suffering, you need more energy, or you're hitting a plateau, you might want to consider eating before you work out. If eating makes you feel nauseous during a workout (especially an early morning workout), then make you should wait to eat till after you're done. When Should You Eat Before a Workout? It really depends on the time of day, but you should try to consume something at least 30 minutes-1 hour before your workout. What Foods and Beverages in General? You will want to eat fast, digestible foods. You should consider eating carbohydrates as your first option, then proteins is second, and your last possible option are fats. Fats are the slowest digestible food so you should eat a very small amount of it if you're considering eating that. If you want to build muscle mass, then you should definitely eat some protein before your workout. I suggest eating food 30 minutes-1 hour before your workout because if you eat as soon as you get to the gym, then it's too close to the start of your workout. Your body won't have enough time to digest the protein and your body will be forced to use your muscle mass for energy. You will feel very sluggish because your body is working so hard to digest the food at the same time that you're trying to exercise. How Much Can you Consume Before a Morning Workout? Depending on how fast your body is able to metabolize food, you can consume anywhere between 100-700 calories. Some great food options during the morning include: Bananas Berries Greek Yogurt Nut butters Peanut Butter Almond Butter Honey Low-sugar jelly Steel cut oats/oatmeal Rolled out oats Hard boiled eggs Avocado Nuts Beverages to help your energy include: Coffee with Half n Half, coconut oil, or grass-fed butter Tea with caffeine Mate Supplement Options A protein shake with bananas, berries, almond milk, or nut butter is a great combination. We also recommend adding branched chain amino acids to your protein shake. Not only are protein shakese great for pre workouts, but for post workouts as well. You should try to stay away from any pre workout drink that has caffeine such as N.O. Xplode. The caffeine can be addicting and give you a lot of anxiety. In addition, drinks like this have tons of artificial colors and flavorings that are horrible for your body. You're better off with coffee, tea, or mate.    What About Pre-Workout Foods for the Afternoon or Night? Try to eat something at least an hour before your workout so that you have energy. Any protein such as fish, meat, or eggs with complex carbohydrates like starchy veggies or grains and a minimum amount of fat so that your body can quickly digest the food. This should be eaten about an hour before you workout. A simple,quick fix is a smoothie that includes leafy greens, bananas, protein powder, and anything else from the breakfast list above. Try to consume this about 30 minutes before your workout.   Post Workout Food Options If you had an intense workout, you can eat a lot of carbs because you exerted your body's limit and now you need the carbs to help you rebuild your muscles. If you did a light workout such as a walk on the treadmill, you should stay away from carb loading. To follow a macronutrient diet that includes about 2,000 calories, you should break it down as: 40% carbs (800 calories, 200 grams) 40% protein 20% fat As a post workout, you should consume 25-40% of carbs for your daily intake. 25% of carbs is about 50g minimum. You can eat starchy vegetables such as: Yams Sweet potatoes White potatoes Squash Pumpkins Beans Legume White rice Quinoa Similar to carbs, your protein post-workout should also have a minimum of 50 grams: Steak Chicken Fish Eggs Another option includes protein powder mixed with branched amino acids or grass-fed whey or egg white proteins. We really like brands such as Jay Robb for egg white protein. Fats are not necessary for a post workout meal. What you really need is fast absorbing food.     Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:20- Hot Topic: Sugar and Gluten 5:40  What should we be eating pre and post workout? 10:30  What can you eat/drink pre-workout during the morning? 18:40  What foods should you eat pre-workout during the afternoon? 21:00 Always stay hydrated 22:10  Post workout food options 28:10  Gluten and Sugar 30:20  What's Gluten? 35:45  What's gluten sensitivity? 40:00  How do people know if they have Celiac Disease or are sensitive to gluten? 42:15  The effects of gluten in the body 48:40  Test your gluten sensitivity 49:30  Sugar and Our Health 50:15  Where did our ancestors get sugar from? 58:20  How does fructose and glucose digest in the body? 1:01:50  What problems can sugar create for the body? 1:04:20 Diabetes Breakdown 1:12:35  Sugar makes you fat, not fat itself 1:14:50  Foods to avoid to stop diabetes 1:18:10  What foods should you be eating? 1:19:00  Closing comments with Rob and Devon 1:22:25  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Holiday Fun Run in Santa Monica, California Jay Robb Egg White Protein JENNY SCHATZLE: 10 HOLIDAY TIPS FOR STAYING HEALTHY -EP. 72 Grain Brain by Dr. David Perlmutter Fat Chance: The Bitter Truth About Sugar by Dr. Robert Lustig YouTube: Sugar: The Bitter Truth with Dr. Robert Lustwig 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 123- Hot Topics: Gluten and Sugar! We hope you have gained more knowledge on how to be a healthier you!

 Please leave a review at http://openskyfitness.com/review   "If one part of the equation fails, why would we give up on all of it? Why would we throw the rest of it away? The mental game, the nutrition, the workouts, and all the rest of it. Find the one thing in your life that really brings you joy around being healthy. If it's not fun, then you're doing it wrong." - Rob Dionne on taking the time to enjoy the process of being healthy.     Living a healthy life is consistent and there's always different areas to improve. That's why next month, Devon and I will be kicking off our Nutrition Month for October on the podcast! We've already been discussing nutrition tactics on the Open Sky Fitness Podcast Group. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/ To help you get geared up for next month, today I'm sharing with you how planning is everything when it comes to starting to live a healthy life and how you can maintain it with 5 steps.   5 Steps for Planning a Healthy Lifestyle  Step 1: Don't start doing, start planning Step 2: "Hire a Contractor"-Make the decision to be healthy and think about how you can make it happen. Step 3: Planning a healthy life is a marathon, not a sprint. Step 4: Take the time to enjoy the process. Step 5: Reaching the point of maintaining a healthy lifestyle     Start Building Your Own Workouts! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 3:45  How planning is everything with goals! 5:30  5 Strategies to Plan Everything: Step 1) Don't start doing, start planning 9:20  How much time can you dedicate to working out? 10:15  Step 2) Hire a Contractor: Think about what types of health problems do you need to address-your mental decision to get healthy 15:00  Step 3) Planning a healthy life is a marathon, not a sprint. 21:20  Step 4) Take the time to enjoy the process 25:00  Step 5) Reaching your stage of maintaining a healthy lifestyle 29:30  Closing comments with Rob 31:50 Open Sky Fitness Closing   BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE:   TOP 5 MOVIES ABOUT NUTRITION: http://openskyfitness.com/top-5-movies-about-nutrition/ TOP 5 NUTRITION BOOKS: http://openskyfitness.com/top-5-nutrition-books/ HOW TO SET S.M.A.R.T GOALS-EP. 104: http://openskyfitness.com/how-to-set-s-m-a-r-t-goals-ep-104/ JULIE DANILUK: THE POWER OF ANTI-INFLAMMATORY FOODS-EP. 102: http://openskyfitness.com/julie-daniluk-the-power-of-anti-inflammatory-foods-ep-102/ KRISTEN MANCINELLI: HOW TO GET TO KETOSIS-EP. 98: http://openskyfitness.com/kristen-mancinelli-how-to-get-to-ketosis-ep-98/ EP. 48 – METABOLIC WORKOUTS, SLEEP HACKS AND SETTING ATTAINABLE GOALS : http://openskyfitness.com/ep-48-metabolic-workouts-sleep-hacks-and-setting-attainable-goals/ HOW TO GAIN WEIGHT FAST: http://openskyfitness.com/how-to-gain-weight-fast/ 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 115-5 Steps to Planning a Healthy Life.  We hope you have gained more knowledge on how to be a healthier you!

Welcome back! My guest today is Rob Dionne, founder of OpenSkyFitness.com. I met Rob at the Podcast Movement 2016 conference while grabbing a bite to eat at one of the local restaurants. We struck up a quick discussion on podcasting and were both VERY passionate about our respective shows. Entrepreneurs tend to have more passion and energy than most people I met, but something stuck out about Rob. I decided to invite him on to tell his story about building OpenSkyFitness.com. Sure, Rob isn’t the first guy to offer fitness and diet programs on the internet...far from it. Fitness is one of the areas that people tend to by with big hopes, but are then much less likely to follow through with it (I’m one of those people). Rob’s idea is that he’ll target a VERY NICHE type of person instead of trying to sell to anyone who wants to “get fit” or “lose weight”. His ideal client or “avatar” (not the movie) is someone who was an athlete in highschool and/or college who is now in their 30’s - 40’s and have gained that extra ~30lbs of cushion. Rob knows this crowd because he was one of them. The reason Rob started OpenSkyFitness.com was because he saw a picture of he and his wife, on their honeymoon in Hawaii, and he looked FAT! Rob had never been fat before, he was an athlete kid all the way through college. The hustle-n-bustle of life had weighed on him and fitness had turned into an after-thought for several years. Once he was able to get back into great shape and regain that atheletic build, he decided to create a business around the idea. Remember, entrepreneurs solve problems and often it’s their own to start out. Now that Rob was successful in his own re-image, he wanted to help his peers accomplish the same. Since he’s creating OpenSkyFitness.com for a SPECIFIC person, the formerly competitive athelete, he could niche down and really speak their language. This build a connection and relationship that fostered a good environment to build on. Not only does Rob offer coaching sessions, meal plans and workout routines...but also a podcast to help build a sense of community around his cause. You don’t want to miss the part where Rob gives advice to anyone creating an online, digital business. Remember, we can learn from other’s failures so that we don’t make so many. When you fail, learn from it! Then share it with others. It’s how we network and help each other become successful. Rob Dionne Contact: http://openskyfitness.com/contact/ Download Rob’s free Jump-start Guide Text to 44222 to get Rob’s free “Jump-start Guide” Facebook: https://www.facebook.com/OpenSkyFitness/ Twitter: https://twitter.com/OpenSkyFitness Instagram: https://www.instagram.com/openskyfitness/

The Reality: Traveling Can Keep You From Being Healthy and Fit When we're at home in our city and we have our weekly healthy routine, it's easy to focus on our goals, eat well, and get enough exercise. However, traveling can get in the way of ways and put us off course from continuing to be healthy and fit. But, as Rob Dionne, Fitness Professional and host of the Open Sky Fitness Podcast, will explain in this podcast, you don't have to let traveling get in the way of being the healthiest that you can be at the end of the day. In fact, there are many small steps you can do before or during a trip to ensure that you stay focused on eating right and getting a workout in when you can while traveling. 5 Key Steps to Staying Fit & Healthy While Traveling On today's show, Rob Dionne shares with us how to stay healthy when traveling with 5 key steps. 1. Call Ahead to Different Restaurants and Gyms in the Area Use different online resources such as Yelp, Uber, and more to find and get to the restaurants that provide the food that you want to be eating to stay fresh and healthy. If you're always traveling to the same city, keep that list of restaurants with you as a good resource for the future. In that list, including a couple of restaurants that are open late at night so you have the opportunity to eat healthy whenever you want. 2. Stop Playing the Victim Card Take the time to do a quick workout in either your hotel room or gym. Continue to do exercises that you do on a regular basis at your gym or with your personal trainer. Take control of your situation to find time and space in the day to work out and eat healthy including taking the stairs at the airport or hotel rather than the escalator or elevator. 3. Bring Healthy Food with You When You Travel Start your vacation strong by not throwing yourself off course with an unhealthy meal. It's very tempting to eat at fast food places while traveling via airport and on the go, but you can easily fix that by bringing your own healthy snacks with you through security and on the plane. Eating a meal before you travel will also help keep hunger pains at bay. Make sure you keep up your water intake as well. No need to buy an expensive bottle of water at the duty-free section of the airport terminal. Just bring an empty water bottle and fill it up once you pass through security. Before you leave for your trip, try to have some prepared food at home for quick and easy batch cooking. Traveling can be very hard on our stomachs and if you have pre cooked food or ingredients waiting at home for you in the freezer, you can cook a quick and healthy meal once you get back. 4. Know Yourself, Know Your Triggers Know and address your triggers while planning for your trip. Think ahead of time about what food at the airport will make you want to eat unhealthy or why you will decide to not workout during your trip. When you understand yourself, you can plan what food to eat while you travel and when you can fit in some fitness to continue to stay in shape and reach your goals. 5. Create a Goal for Yourself Sign up for an event or make a goal for yourself or with others so that you have an obligation to eat healthy and workout daily. With all fitness goals, be sure to set an end date that you can look forward to seeing health results.   Resources Mentioned in the Show Listen to Rob Dionne's Open Sky Fitness Podcast Learn more about healthy food batch cooking at home Get a chance to win Rob's giveaway this week! Read Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done by Josh Davis More about Rob Dionne Rob is an NASM (National Academy of Sport Medicine) Certified Personal Trainer, also holding advanced specialist certifications in Corrective Exercise and Performance Enhancement. Other certifications include Level 1 Rice Release Technique® practitioner as well as a proud Level 1 Crossfit Trainer! He is a life long athlete competing in swimming, wrestling, Brazilian ju jitsu, beach volleyball, marathons, triathlons and most recently men’s physique competitions. In November 2013, Rob took 5th in the NPC World Championships and 1st in the INBA World Cup! With his extensive sports and fitness background, Rob has developed an effective workout program that incorporates sports movement and the mechanics of weight training in an outdoor setting, that is extremely fun, safe and effective. Every individual has different needs and Rob is dedicated to helping his clients accomplish their personal goals.  Each workout program is designed specifically for the client’s needs.   Listen to Rob Share About: His life journey from hunting game; acting in plays; beginning a healthy lifestyle; and his journey to becoming a personal trainer. How empathy can help personal trainers really relate to and help their clients. His transition to healthy eating based on his passion for cooking and nutrition. His strategy to staying healthy and fit while traveling. Self-awareness: How to check-in with ourselves and be mindful. Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Get Your Free Audio Book http://www.wellnessforce.com/FreeBook You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & EmotionalTriggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!

Do you ever feel that the days goes by and you spend all your time on what needs to “get done” but have no time left for the things that you feel are actually important.  In this week’s podcast, Craig Ballantyne, author of the “The Perfect Day Formula”, will transform you by helping you to discover what is truly important and how to create an empowering and healthful life. First, host Rob Dionne, and his wife, Devon Dionne, discuss clean eating and how the 80/20 rule can either be a tool towards a balanced life or used as an excuse to prevent you from achieving what you truly desire.   Then, fitness expert to Men’s Health Magazine and co-owner of EarlyToRise.com, Craig Ballantyne gives you simple steps on how to find a sense of internal freedom.   Having once been admitted into the hospital for debilitating anxiety attacks, Craig realized he need a huge change in his world.  Once he found a sense of internal peace,  he wanted to share and bring his knowledge to others.  You will learn the skills of how to organize your day and your thoughts to help ease and calm that anxious voice in your head.  Ahhh, that sounds nice doesn’t it?  Create a perfect day! What You'll Hear on This Episode 0:00    Open Sky Fitness Introduction 1:13      Opening Remarks 3:29     Clean Eating and 80/20 Rule 4:15      What is clean eating 7:22     Proper application 80/20 14:50   How consciousness applies to goals and weight loss. 16:10    Who is the 80/20 rule meant for? 23:26   Interview with Craig Ballantyne 26:45    Craig’s path to “The Perfect Day Formula” 28:30   The three Stages of “the formula” 31:00    Stage 1: Control your morning 32:40    Following rules leads to health and internal freedom 37:35    Stage 2:  Coping 42:00   Changing habits to be congruent with what you want? 46:23    The benefits of Brain Dumping and scheduling 49:47    Craig’s personal path to dealing with his debilitating anxiety 53:40    The 5 Pillars of Transformation 58:40    A day with Craig Ballantyne 1:03:10  Craig’s favorite indulgences and what matters most 1:04:42  Where to find Craig 1:05:56  Closing Remarks 1:07:21  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Pick up Craig's Book: The Perfect Day Formula Do you want more intense coaching from Craig?  The Perfect Day Formula Kit: Find Craig on Twitter:  Twitter.com/CraigBallantyne 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 91: Creating a Perfect Day.  We hope you have gained more knowledge on how to be a healthier you!

You lucky listeners have a special podcast this week today "GDT" (Getting Things Done). First, Rob takes some time to answer a question from one of our listeners on how to get started on a path to wellness.  Then, you'll hear from our guest speaker,  David Allen, the author of Getting Things Done . Are you spinning in your head with all the things going on in your life and think you need to manage your time better? David will show you that it’s not about time management but about finding space in your head to think. It’s about understanding what outcomes you are committed to make and what actions you need to take. You will learn how to organize your life to reduce stress and create more space for creativity. Ahh.. that sounds good! “Most people are still trying to use their head as their office…It wasn’t designed for that. Your head is designed for having ideas but not for hanging onto them.”- David Allen David sees himself as a lazy guy that was always looking for the easiest way to do things. After helping many of his friend’s businesses find success by making things easier, he started creating models around what he was teaching and became a consultant. He had a martial arts training that taught him how to clear his head for a fight but realized this is what people needed in business and daily life. Slowly he applied these principles to helping normal people clear their heads, get more done with less effort, and reduce the stress. What You’ll Hear on the Show: 0:00  -Introduction 2:41  -Starting Over:  Q/A with listener Will (Notes below): 3:55  -Workout: Which should you begin with this year? 8:00  -Nutrition:  How should you eat? 16:12  -Mindset: How to create a path of success to achieve goals 21:55  -Interview with David Allen 22:17  -David’s Story 25:19  -From 9 year old to CEO’s, learn how to organize you life 27:15  -The methodology behind the book and how it can help you. 29:06  -How do you free the space in your mind 31:38  -How taking 45 seconds now can chance your life! 33:10  -5 Steps of the GDT System 33:25  -Step1: Capture 34:16  -Step 2: Clarify 35:59  -Step 3: Organize 36:35  -How do you get through the emotional block? 38:11  -How to organize your lists 39:56  -The best apps to use for helping use 41.28  -Tricks to not get things lost in your notebook 42:52  -Getting back on the path once you have fallen off 44:05  -Step 4: Reflect and weekly review 48:59  -Step 5: Engage 49:43  -How you get out of your head and be present. 52:00  -The time it takes for Step 1 52:40  -Your head is not your office! 55:00  -GDT Fundamentals Workshop 56:55  -David’s 1 biggest piece of advice to you 58:45  -GDT for children 1:01:30  -How you can actually relax on the weekends and vacations 1:03:10  -Best piece of advice to take action on now…2 minute rule 1:06:15  -Conclusion Want to learn from David Allen Live?Attend his LA workshop: GDT Fundamentals Workshop January 20th 2016 Century City, CA Q&A with host Rob Dionne and Listener Will. QUESTION from Will: I haven’t worked out in years.  What is the best way to get started.  I am about 50 Pounds overweight.  I have tried all kinds of diets but no luck.  What would you suggest with someone starting over? ANSWER: Fitness: Find something you love to do!  The exercise you will do today and tomorrow is the best exercise. (Walking, jogging, yoga, group fitness, martial arts, spinning, dance, biking) Want Rob's Free Workout template? Text Lifting to 33444 Create a space and habit around your workout. Nutrition 80 percent of weight loss is nutrition Stay clear of specific diets, instead change your lifestyle Keep track of the food you are eating.  Keep a journal Start Slow.  What can you add to your diet versus what you need to cut out -Week one, add in water 80 ounces/day -Week 2, add a serving of green vegetables everyday -Week 3, Replace the bad with good.  i.e. Replace bread and pasta with sweet/starchy vegetable (exchange pasta with spiraled zucchini) Mindset: How to create the mindset to succeed Create a WHY?  Why do you want to change or be healthy? Create a strong commitment?  Remember that you deserve this. Find what is standing in your way of your success.  Identify the issues and notice if these are truths or just stories you have created.  Most likely they are stories that you have created as truths.  See them for what they are, stories Don’t forget to that Rob is here to answer any questions you might have.  It’s the New Year and he is here help you get to a healthier and happier place!  Don’t be shy, just send him an email at Rob@OpenSkyFitness.com. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: If you would like to learn more about David Allen Check out: David's Website: GettingThingsDone.com David's New Book: Getting Things Done: The Art of Stress Free Productivity David's Instagram:  DAllen45 David's Twitter: GDTguy David's Workshop in LA: GDT Fundamentals Workshop David's Workshops around the World:  GDT Around the World Want to 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! Want Rob's Free Workout template? Text Lifting to 33444 Contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com Download the free PDF of 15 Strategies for Successful New Years Resolutions 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! Thanks for listening/reading Episode 79: David Allen: GDT Time Organization Management Ep. 79.  We hope you have gained more knowledge on how to be healthier in 2016!

(#155) Rob Dionne is this week’s featured podcast guest. Rob is a former actor-turned personal trainer, fitness professional, and podcaster. He’s fitness enthusiast who practices what he preaches and we had an amazing discussion recently about fat loss strategies in a very unique “debate-like” format. You...

New "Kahnversations" Podcast with Actor Jeff Meacham! In this installment of "Kahnversations," we interview Jeff Meacham. Jeff was born in Connecticut but raised on the mean streets/beaches of Sarasota, Florida. After High School he moved to New York and received a BFA in Acting from SUNY Purchase. While in NYC he met his beautiful wife Christy Meyers, got married in 2008, had their son Jack in 2012 and now live happily ever after in a duplex south of Olympic. Currently Jeff plays Josh on the ABC comedy BLACK-ISH, and Principal Bradford on Nickelodeon's THE THUNDERMANS. He's also still proud to be recognized as the ShaveEveryWhere guy from the 2006 Phillips Norelco Bodygroom viral campaign. If you're into podcasts, check out The OpenSky Fitness Podcast he hosts with Rob Dionne. You can find it on iTunes. What else? He loves the Red Sox, fishing with his old man, tennis, and Netflix. You can download or subscribe to the podcast for FREE by clicking below. If you like “Kahnversations,” please leave a rating or review on our iTunes page! __________________________________ So many inspiring podcasts out there allow us to hear all about how well-established stars got to where they are today. But those actors are so faaaaaaar away from where so many of us are today! Wouldn’t it be great to hear from the guy who just booked his first pilot? Or the kid finally doing a studio pic after a bunch of low budget indies? Or the woman who’s been a series regular a few times but is only now becoming a name? What about the guy who’s been on a show for years and you know his face but what’shisnameagain? Or that actress who is now a freakin’ showrunner???? How’d THEY do it, right? How did they transition from relative obscurity, bartending and bottle service, to buying that house in the hills? We’re producing “Kahnversations,” a podcast that provides access to THOSE people -- your immediate predecessors -- so that you can learn from them while their battle scars are still fresh. In “Kahnversations,” our own Ryan Bailey interviews some of Lesly Kahn & Company’s working actors, directors, and writers in order to learn how they got started in Hollywood, the challenges and hurdles they faced, and how they overcame the odds. (They also dish out some crazy stories!) Listen in and enjoy as these entertainers speak candidly about their paths, processes, and experiences. You might even hear a bit about how Lesly and the Kahnstitute have influenced and shaped their careers.

Most nutritionists would agree that if you want to lose weight, you should try cutting out carbs and sugar. But what you replace them with — lean meats, tofu, steak, beans, etc. — remains an area of controversy. On today’s show, we talk to Columbia-trained nutritionist Kristen Mancinelli about an ultra, ultra low-carb diet that hacks your body into using fat, instead of carbs, as fuel. “The word ‘fat’ has an image problem,” Mancinelli says. “Fat the nutrient and fat the condition are two separate things.” The fat-as-fuel diet Mancinelli champions is something called the Ketogenic diet. Somewhat similar to a Paleo diet, a Ketogenic diet emphasizes foods rich in natural fats and adequate in protein, and restricts foods high in carbohydrates (sugar and starches). “Carbs don’t seem to be essential,” Mancinelli says.”You can train your body to use fat instead.” In a Ketogenic diet, your body uses the fats you’ve stored for energy, instead of all the empty carbs you eat before working out. The diet recommends 20% protein, 5% carbs and 75% fat. “How much fat you use is based on a complex hormonal system that is influenced by the foods you eat,” she says. “Even your gene expression is influenced by the foods you eat.” Rob Dionne told Kristen he’s still eating Ketogenic to maintain his physique after winning first place in a national physique competition last year. “It’s not that hard; it’s an easy lifestyle that’s totally manageable.” In the podcast, Kristen also discusses how the Ketogenic diet has been used to treat epilepsy and to help Navy Seals avoid seizures, and she talks about how the indigenous Masaai tribe, who have only eaten meat with saturated fat, haven’t had a recorded case of heart disease in their history. Definitely a lot of fatty food for thought!

ROB and JEFF tell their stories. Guests: COLIN and LIZ