Podcasts about track after

Our next 6 week plan starts Feb 12th 2024. Enquire now through www.fitfemaleproject.com Chapters00:00Introduction and New Programme Announcement01:05Programme Recommendations for Weight Loss03:13Getting Back on Track After a Break04:42Accuracy of Calorie Counters on Fitness Watches06:47When to Adjust Calorie Intake During Weight Loss08:42Deciding When to Stop Weight Loss and Transition to Maintenance09:41Evaluating Weight Loss Goals and Maintaining Progress10:39Accepting and Embracing Body Changes12:54Maintaining Progress During Holidays and Special Occasions13:14Managing Weight Fluctuations and Plateaus14:13Eating and Training According to Menstrual Cycle15:17Staying on Track During Social Events17:03Dealing with Scale Fluctuations and Frustration18:49Determining Ideal Weight and Focusing on Health and Strength19:54Balancing Nutrition and Enjoying Treats22:18Training and Eating for Glute Growth24:01Timing of Meals and Macros27:07Meal Planning and Food Preparation28:39Importance of Colorful Plate and Whole Foods29:48Setting SMART Goals and Revisiting the End Goal31:36Importance of Protein Intake and Macros34:56Choosing Nutritious Foods and Avoiding Ultra-Processed Foods38:39Timing of Meals and Food Choices40:01Choosing Fruit Over High-Sugar Treats42:04Moderation and Enjoyment of All Foods44:26Adding an Extra Strength Session45:16Rest Times Between Sets46:22Plateauing with Weights48:26Celebrating Wins49:19The End 

Summary In this episode of the Coaches Roundtable, Chase and Chris answer listener questions on various topics. They discuss ways to increase energy and decrease stress, strategies for getting back on track after the holidays, underrated and overrated supplements, and how to create an exercise program. The hosts provide practical advice and emphasize the importance of individual goals and preferences in designing a fitness routine. Takeaways Prioritize sleep to improve energy levels and reduce stress. Focus on hydration, food quality, and movement to increase energy. Start by adding more fruits, vegetables, whole grains, fiber, water, and protein to your diet. Consider vitamin D3 supplementation during the winter months. Be cautious of overrated supplements like BCAAs and protein shakes. When creating an exercise program, determine your goals and tailor the program accordingly. Consider hiring a professional or using customizable resources for personalized workout plans. Chapters 00:00 Introduction and Listener Feedback 04:41 Increasing Energy and Decreasing Stress 12:07 Getting Back on Track After the Holidays 15:26 Underrated and Overrated Supplements 24:28 Creating an Exercise Program SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:  Chase's Instagram: https://www.instagram.com/changing_chase/ Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Visit our Website: https://www.conquerfitnessandnutrition.com/  Work with Conquer Fitness and Nutrition for 1:1 Coaching:  https://forms.gle/A7yZfj9uYJPQtvsL6

Summary   Are you struggling to get back into a workout routine after falling off track over the holidays? Many people lose motivation and discipline around health goals during busy holiday seasons. This can negatively impact both physical fitness and mental wellbeing. In this episode, you'll hear Zach and Jeremy openly discuss their own struggles to maintain consistent workout habits and the downward spiral effect it's had. Listen today to gain motivation, accountability tips, and a community of support to get back on track with your health in the new year.   Takeaways Maintaining a consistent routine, including regular exercise, is crucial for mental health and overall well-being. Doing hard things and pushing through discomfort leads to personal growth and improved resilience. Start small and gradually increase the intensity or frequency of workouts to avoid overwhelming yourself. Seeking help and accountability from others can be beneficial in staying on track and overcoming challenges. Chapters   00:00 Struggling and Rock Bottom   03:19 Unraveling and Lack of Routine   06:47 The Importance of Working Out   09:43 Overcoming the Struggle   16:31 The Power of Doing Hard Things   17:21 Committing to Growth   19:35 Knowing Your Limits   21:28 Changing the Tune of the Podcast   22:59 Accountability and Help   23:28 Getting Back on Track After the Holidays   24:16 The Beginning of an Incredible Comeback Story ---- MORE FROM THE FIT MESS: Connect with us on Threads, Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body.  Start your own podcast!    

Summary:00:00 Introduction 01:20 Muscle Recovery03:34 Training Around Menstruation05:18 Taking Progress Photos06:46 Receiving Comments About Weight07:27 Recovering from Skiing10:13 Getting Back on Track After the Holidays12:58 Coping with Energy Levels During Menstruation13:33 Dealing with Lack of Sleep14:48 Taking Progress Photos16:33 Avoiding Temptation of Kids' Chocolate17:25 Staying on Track During Unexpected Events19:32 Staying Healthy While Losing Weight21:44 Fuelling for Morning Runs22:42 Building Muscle and Toning24:33 Hitting Macro Goals26:27 Hitting Macro Targets with Low Calories27:37 Recommended Supplements28:53 Tracking Macros and Weighing Foods30:16 Protein Intake and Overconsumption31:48 Low-Calorie Fakeaway Recipes33:22 Starting Training in the Gym34:32 Understanding Tempo Numbers in Workouts36:13 Feeling Like a Newbie in a New Gym37:28 Alternatives to Triceps Overhead38:20 Training at Home vs. Joining a Gym39:05 Finding the Right Resistance Band41:35 Overcoming Apprehension in the Gym41:50 Client wins 

Episode 112 | "I don't want to be a snow whore." Welcome to Episode 112 of REMelations, where Mindy and Brooke are diving headfirst into the festive season with dreams and holiday hilarity!  In this special holiday-themed episode, Mindy kicks things off by unraveling Jennifer's dream, a pulse-pounding jog through danger, only to collide with a pack of jogging Santas! The burning question: where on earth are they running to and what's at the finish line? But that's not all – get ready for a jolly sleigh ride through listener-submitted catnaps! Join the laughter as Mindy and Brooke unpack dreams about Christmas crafts, a mall Santa wanted for murder (yikes!), the pain of popping zits on Christmas day (we've all been there), and our personal favorite, the Christmas Moose Livery Service – ensuring everyone gets home safely from those wild holiday parties. As the dreamy tales come to an end, Brooke shares valuable tips from experts on how to wrangle your sleep schedule back on track post-holiday chaos. Whether you've been dodging Santas or crafting Christmas masterpieces, this episode is your one-stop-shop for dreamy entertainment and post-holiday recovery strategies. Tune in, laugh along, and discover the wild wonders of holiday dreams on Episode 112 of REMelations!  Help spread the word with this week's Celebrity Hashtag - #WhatDoesJonathanTaylorThomas   Support the Show Have a dream or listener story you want to share? Email: REMelations@gmail.com Enjoying what you hear? Don't forget to join our sleepover squad for behind-the-scenes and extra content: https://www.REMelations.com/support Want to discuss dreams with besties just like you? Join our Facebook group: https://www.facebook.com/groups/REMelationsBesties Ready to swag up your life? Shop our Merch store: https://remelations.com/store   Time Stamps & Content Warnings 00:00:00 - Intro 00:01:19 - Quick Chat 00:03:58 - Jennifer's Santa 5K Dream 00:08:00 - Jennifer's Dream Interpretation 00:18:37 -Promo | Support the Show 00:21:14 -Slaughter Christmas Party Dream 00:25:52 -Murderous Santa Dream 00:28:13 - Christmas Eve Stress Dream 00:29:19 - Christmas Craft Dream 00:31:52 - Steamy Cheating Santa Dream 00:34:10 - Christmas Delivery Moose Dream 00:37:05 - Poppin' Christmas Light Dream 00:38:36- Christmas Eve Chase Dream 00:40:53 - Biker Santa Lucid Dream 00:47:01 - Christmas Night Dream 00:48:19 -  Thank Yous 00:48:43 - Topic | Holiday Sleep Tips 01:01:59 - Chit Chat 01:07:08 -WrapUp 01:09:8 - End   Show Links How to Get Sleep Back on Track After the Holidays | Devon Frye - https://www.psychologytoday.com/us/blog/yes-is-normal/202102/how-get-sleep-back-track-after-the-holidays  

From elementary classrooms to high schools, getting students back to learning after the winter break requires additional attention, intention, and skill.   In this discussion, I asked educators to share the most effective strategies they've found to reenergize their classrooms and get students back on task after the holidays. Follow on Twitter: @JYooBrannon  @5Silber @thezenteacher @mattwachel , @jonHarper70bd @bamradionetwork Jennifer Yoo-Brannon is a teacher and instructional coach in El Monte, California, with over 16 years of experience teaching high school students, mentoring teachers, and designing and facilitating professional learning. Jennifer's passions include: building collective teacher efficacy, designing meaningful professional learning, and fostering emotional resilience among all educators. She is an Edsurge Voices of Change Writing Fellow and has written for Edsurge and The California Educator. Sara Silber is an award-winning elementary school teacher and a lead mentor with 30 years of classroom experience. Sara has written two blogposts, for BehaviorFlip's Blog-“Social Emotional Growth Maps” and “A Teacher's Journey Through Hacking School Discipline.” More recently, she authored a chapter in the inspiring book Thank You, Teacher. Sara enjoys working with her students and helping them grow and become independent learners. When she is not teaching or planning she is finding ways to support her colleagues. She loves to share her expertise, funny stories and other things that happen in the life of a teacher. Dan Tricarico has been a high school English teacher for over twenty years. He is author of The Zen Teacher: Creating Focus, Simplicity, and Tranquility in the Classroom (DBC, Inc. 2015) and You're a Teacher...So Act Like One! Improving Your Stage Presence in the Classroom. In his spare time, he enjoys writing fiction, listening to classic rock, reading mystery novels, staring out of windows, and watching movies. Breanna Taylor is licensed to teach K-12 Special Education. She graduated from the University of Arkansas at Monticello with a Bachelor of Arts P-4 Early Childhood Education, and a Master of Education Degree. Matt Wachel is an ASCD emerging leader and an elementary principal in the Gardner Edgerton School District in Gardner, KS. He is the co-author of the book, Having an impact on learning, the public relations professional and the principal. ADDITIONAL RESOURCES: 4 Strategies for Building Momentum in the Spring Getting Back on Track After the Holidays—10 Tips from Top Blogs Seven Tips for the Transition Back to School From Winter Break

Mike interviews Jordan a Nutritionist about Getting Back on Track After the Holidays Jordan has a Bachelor's in Exercise Science, Master's in Nutrition, and is a Certified Personal Trainer Study About Sleep: https://www.acpjournals.org/doi/10.7326/0003-4819-153-7-201010050-00006?aimhp= Time Stamps 0:00 Intro Music 0:08 Jordan Intro 0:40 Tips to Get Back on Track After the Holidays 3:52 Re-balance Your Blood Sugars 8:30 Self-Control Strategies 13:17 Fasting Benefits to Get Back on Track 19:09 Meal Planning 23:17 The Importance of Workout Structure 26:24 Importance of Water Intake 30:49 The Importance of a Good Mindset 38:29 Where Beginners Should Start 41:58 Last Tips to Starting a New & Healthy Year --- Support this podcast: https://anchor.fm/bobandbrad/support

Today we're chatting about what to do after you overindulge and feel gross.Read the full show notes here: 10 Ways to Get Back on Track After a Binge Mentioned in the podcast:Get the overnight oats cookbook here: https://randaderkson.com/overnightoatsFood Freedom Your Way (launches December 17): https://randaderkson.com/foodfreedomyourwayLearn more about Manage Your Macros

Have your healthy habits gone out the window with the recent stress of the pandemic? Looking to reset and need some direction? Want to create rituals that you can stick to no matter what comes your way? Tune in to hear Ali and Becki discuss the barriers to long term healthy shifts and discuss solutions to establishing lasting routines that support optimal health.    If you experienced a loss of your routine with recent events or if you find it hard to keep up your habits during times of high stress, you are definitely not alone. When our schedules are disrupted, many of us reach for comfort in the form of increased snacking or more indulgent food choices or let our wellness routines slip. In this episode, Ali and Becki discuss how to cope with loss of routine, what it means to create your own ritual and how you can rebound your body from the vicious cycle of stress and cravings. Learn about practical tips for creating new routines, supplemental support for cravings and how to add back structure to create resilience in your body and mind.    Also in this episode:    Episode 184: Harnessing the HPA-axis and Your Body's Stress Response Episode 56: Rebounding Your Body from Trauma Episode 132: Getting Back on Track After a Cheat Day Defining Mindful Indulgence Coping with Loss of Routine Shifting Your Fasting Routine During High Stress Phases of Change Creating a Ritual  Biochemical Reasons for CravingsDysbiosis Micronutrient Deficiency Blood Sugar Imbalance Neurotransmitter ImbalanceEpisode 160: Neurotransmitters 101 Part 1 Episode 107: Neurotransmitters 101 Part 2 Ali’s Mind Body Green Article: This is Exactly How to Eat for Covid-19 Related Anxiety Supplement Support for Cravings and Stress: use code ALI15 for 15% off your first order on the new alimillerrd.com!GabaCalm GI Lining Support Adrenal Rebound Bundle Calm and Clear Multidefense Structure to Help You Reset 10 Day Real Food Detox Beat the Bloat Cleanse Virtual Food-As-Medicine Ketosis Class STARTS MAY 27th!   Also in this episode:  This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co!    This episode is also sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine products including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!

Episode 87: Depeche Mode – Some Great Reward (1984) Part 1 The summer is still in full swing, and it has kept Brian and Sarah rather busy and without a lot of time to discuss an album in depth. But our hosts have made time to discuss a very important album in their lives— Depeche Mode’s fourth effort, Some Great Reward. The 35th anniversary of Some Great Reward’s release will be coming up soon, so it seemed like a good time to do an exploration of this classic record. Part 1 - Album History This is the third Depeche Mode album without founding member Vince Clarke, and the second for which at least some of it was recorded at the famous Hansa studios in Berlin. Brian talks about where the band was in their development at this time, and both Brian and Sarah go into the process of recording the album, which included shaking buildings, “construction time again” (but not what you’re thinking), and a trip to a toy store. Of course, the usual release and chart information is also provided, although not without some confusion on the part of both hosts, due to conflicting information on various websites, including Depeche Mode’s own page! Part 2 - Personal History In this section of the episode, Brian explains that he has, in fact, already told the story of how he first came to know about this album. If you’ve listened to other episodes of this show and are wondering why you don’t remember hearing that tale, well, Brian explains that too. Sarah’s story for this album is very similar to ones she has told before, although she does add in some information about hearing the song “People Are People” on the radio back in 1985. Part 3 - Track by Track After a quick break to share some important voicemail messages, Brian and Sarah get down to covering the five tracks on Side One, which includes one of the most recognizable songs by Depeche Mode, and perhaps even of the 80s. The hosts once again come up with interesting and sometimes amusing descriptions of the sounds they hear in the various songs, and they talk about how both Dave’s vocals and Martin’s lyrics have matured. Brian also mentions his initial confusion regarding band members and their roles, and in one case, even their appearance. And finally, how does Bruce Springsteen make his way into this episode?? Something to Do Lie to Me People Are People It Doesn’t Matter Stories of Old See the videos discussed here: People Are People Stories of Old - Bare Read more at http://www.permanentrecordpodcast.com/ Visit us at https://www.facebook.com/permrecordpodcast Follow us at https://twitter.com/permrecordpod Check out some pictures at https://www.instagram.com/permanentrecordpodcast/ Leave a voicemail for Brian & Sarah at (724) 490-8324 or https://www.speakpipe.com/PermRecordPod - we're ready to believe you!!  

Wonder why a personal trainer would intentionally gain then lose 75 pounds? Want to hear what the weight gain and loss journey was like and what lessons were learned along the way? Want weight loss tips and tricks and expert opinion on the most effective workouts to incorporate? Tune in to hear Ali and Becki interview health and fitness expert Drew Manning about his experiment and how this helped him relate to his clients. Learn about Drew’s journey with keto and get a sneak peek into his new book Complete Keto.   More about Drew: Health and fitness expert Drew Manning is the New York Times best-selling author of Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose and has for years been a leading voice in the burgeoning Keto Diet movement. Drew is also the creator of the A&E Show Fit to Fat to Fit and the host of The Fit2Fat2Fit Experience podcast. With over a million social media followers, Drew continues to transform people's lives all around the world.   Known for his straightforward and empathetic fitness and health coaching, Drew has been featured on The Dr. Oz Show, CNN, Good Morning America, The Tonight Show, The View, and MSNBC, among other media outlets. He lives in Salt Lake City, Utah, with his daughters, who remind him every day not to take things too seriously. His new book Complete Keto is available now!   Also in this Episode: Food As Medicine at the Farm - Tickets still available for 4/25 event! Drew’s Fit2Fat2Fit Journey Episode 132: Getting Back on Track After a Cheat Day Tips for Weight Loss Success Drew’s Keto Journey Complete Keto - Available Now! Drew’s Supplement Strategy Exercise Do’s and Don’ts For More Info on Drew: Fit2fat2fit.com Completeketo.fit2fat2fit.com Episode 100 of The Fit2Fat2Fit Experience podcast (via ITunes)   This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished  

GETTING BACK ON TRACK AFTER A LONG BINGE PERIOD: (Transcript Here) FIX YOUR FOOD PROBLEM FAST: Includes direct one-on-one coaching. Click here! HELP OTHERS FIX THEIR FOOD PROBLEM!: Earn a little extra income as a Certified Professional Never Binge Again Coach! Borrow MY credibility and the Never Binge Again brand name to win clients and […] The post Getting Back on Track After a Period of Binging appeared first on The Never Binge Again Blog.

GETTING BACK ON TRACK AFTER A LONG BINGE PERIOD: (Transcript Here) FIX YOUR FOOD PROBLEM FAST: Includes direct one-on-one coaching. Click here! HELP OTHERS FIX THEIR […] הפוסט Getting Back on Track After a Period of Binging הופיע ראשון בNever Binge Again

Rachael Link with Healthline shares 10 ways to get back on track after a binge. This is Part 2 of 2. Episode 468: [Part 2] 10 Ways to Get Back on Track After a Binge by Rachael Link with Healthline (Losing Weight & Heathy Living). How you feel affects every precious day of your life. Healthline understands that, which is why they're committed to being your most trusted ally in your pursuit of health and well-being. You can depend on Healthline to provide expert content along with genuine caring--both of which will support, guide, and inspire you toward the best possible health outcomes for you and your family. The original post is located here: https://www.healthline.com/nutrition/what-to-do-after-a-binge Ask Dr. Neal your question about health, nutrition, diet, fitness, and more here: http://OLDPodcast.com or call: 614-568-3643 (61-I-LOVE-OHD) Learn more about your ad choices. Visit megaphone.fm/adchoices

Rachael Link with Healthline shares 10 ways to get back on track after a binge. This is Part 1 of 2. Episode 467: [Part 1] 10 Ways to Get Back on Track After a Binge by Rachael Link with Healthline.com (Motivate & Lose Weight). How you feel affects every precious day of your life. Healthline understands that, which is why they're committed to being your most trusted ally in your pursuit of health and well-being. You can depend on Healthline to provide expert content along with genuine caring--both of which will support, guide, and inspire you toward the best possible health outcomes for you and your family. The original post is located here: https://www.healthline.com/nutrition/what-to-do-after-a-binge Ask Dr. Neal your question about health, nutrition, diet, fitness, and more here: http://OLDPodcast.com or call: 614-568-3643 (61-I-LOVE-OHD) Learn more about your ad choices. Visit megaphone.fm/adchoices

Denise is a successful client who fell off track for a little while and gained a little weight back. Her Pig(tm) kept telling her she could “start again tomorrow” AND “it’s so unfair you have to be different than the rest of your family” AND “it’s going to take SO long to reach your goal […] The post Getting Back on Track After a Period of Binging appeared first on The Never Binge Again Blog.

Google’s biggest-ever search quality crisis; Why do marketers still struggle with innovative search tactics?  Google Testing Breadcrumb URLs Above Titles on Mobile Search Results. Eric Enge recaps a session from SMX West where audience members were able to ask Google anything.  How to Get Back on Track After a Drop in Rankings. Brand Safety Issues At Google: 'Much Ado About Nothing'  

Google’s biggest-ever search quality crisis; Why do marketers still struggle with innovative search tactics?  Google Testing Breadcrumb URLs Above Titles on Mobile Search Results. Eric Enge recaps a session from SMX West where audience members were able to ask Google anything.  How to Get Back on Track After a Drop in Rankings. Brand Safety Issues At Google: 'Much Ado About Nothing'  

Please leave a review at http://openskyfitness.com/review   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://www.facebook.com/groups/1794246394138633/   Each week, we’ll be discussing a different nutrition topic in the following order: NUTRITION TOPICS Week 1– Which Popular Diet is Best for You? Week 2–Kitchen Clean Out Hacks Week 3– Nutrition Tips for Your Family Week 4– Gut Health & Foods That Heal Week 5– Hot topics: Gluten, Sugar, and Carbs Week 6– Nutrition Out of the Kitchen Week 7-Eating Habits During the Holidays Week 8– Holiday Meal Plan Week 9– Food Hangover Week: Getting Back on Track After the Holidays   EGG NUTRITION: IS THERE A BIG DIFFERENCE? Devon and I love receiving and answering questions from our listeners and this week we received a question via our Open Sky Fitness Podcast Facebook Group about egg nutrition. So, does the size and color of the egg/yolk make a huge difference as far as how healthy it is to eat? To begin, the egg color really depends on the breed of the chicken. If you notice that the eggs you buy are larger than other eggs, they most likely came from an older chicken. Why does this happen? As a chicken ages, they lay different sized throughout their life from small (younger chicken) to large (older chicken). As far as quality though, size doesn’t matter as much as the color of the yolk. The egg’s yolk will vary in color depending on the living environment that is provided for the chicken. If a chicken is kept inside all the time, in a cage, and with limited light, then the yolk will be lighter. If a chicken is naturally raised and allowed to be outside in the sun (Vitamin D!) and to eat better food such as bugs to receive real natural nutrients, the yolk will be darker. To conclude, if the yolk is darker, it’s better for you to eat that compared to light colored yolk. To listen to the entire explanation, start listening to the podcast at the 7:15 mark.    “YOUR PROCESS IS YOUR RESULT” Throughout your health journey, there will but a lots of ups and downs. You may feel discouraged at times, but just remember that “the process is the result.” Sometimes we don’t see consistent results in our health and fitness. Maybe you lose 4 pounds in a month, but the next month you only drop 2 more pounds. Don’t give up just yet. Devon and I are here to tell you that it’s okay that you don’t see consistent patterns as you work towards your health goal. Life happens and it’s filled with different surprises, new events, and sometimes difficult challenges. Pick yourself back up and continue on your health journey. Your health process will lead you to the result you want.    HOW TO BEGIN A HEALTHY JOURNEY AS A FAMILY   “(The source of our health struggles) is not the physical weight that we hold onto for years or for months. It’s the mental and emotional poisons that weigh us down. These poisons are heavier than physical weight on our bodies.”- Michael Tamez   To begin your own health journey, you have to find the reason why you desire this change in your life. Changing your health does not only focus on the physical aspect, but the mental and emotional parts too. We’re all on a health journey and conquering our health struggles is not as simple as just changing our diet. To really begin this journey, we need to find the source of the problem within ourselves.  And in that moment, that’s when we may really need our family’s support. To really connect with your family or close loved one about your desire to live healthy, talk to them. Have a heart-to-heart discussion about what is happening internally and why you want their support during your health journey.   WHAT IF YOUR FAMILY IS NOT CONCERNED ABOUT A HEALTHY LIFESTYLE? If your family is unsupportive, don’t get angry or frustrated. Rather than arguing about it, ask them questions about their health, thoughts, and needs. Don’t attack or blame anyone because that will create anger and frustration in your relationship with them. Everyone is on their own health journey and that includes the members of your entire family. Don’t force your family to be on the same health journey as you or to start their own if they’re not ready for it yet. What else can you do? Approach the discussion with love. Ask them what they need for their own health and what they want too.   THE FAMILY THAT COOKS TOGETHER, BONDS TOGETHER There are several, simple ways to incorporate healthy food and relationship bonding at the same time with your family. Cook dinner together and share tasks so that everyone takes part in creating the meal. Cooking creates interactions and a deeper presence within each other’s lives. Have a sports fan in the family? Bond over sporting events by making a snack together such as an avocado dip for chips.   HOW TO GET KIDS INTERESTED IN NUTRITIOUS FOODS Make food a learning experience for children. The easiest way to do this is to allow them to help in the process of creating the food and/or meal. Ask them to help you with simple tasks like making a salad dressing. Not only will they begin to love cooking because you’re allowing them to be part of the process, but they’ll be more interested in healthier foods too. Start a family vegetable garden in the backyard. Your kids and the rest of the family will be so happy and eager to eat a salad that grew because of their hard work! Food is another great way to teach children how nutritious foods help our bodies grow and become strong. There are many available images out there that demonstrate the correlation of foods to body parts and how they look so similar.     Source: http://www.dietoflife.com/amazing-foods-resemble-body-parts-beneficial/    ABOUT MICHAEL TAMEZ Michael Tamez is an Institute for Integrative Nutrition (IIN) Holistic Health Coach, a certified Reiki and Kahuna energy healing practitioner, and is listed on the national board for the American Association of Drugless Practitioners (AADP). Michael’s personal health transformation journey began when was 13 years old. During that time, he was was obese, had severe sleep apnea, high blood pressure, gum disease, and resentment for himself. By transforming his relationship with food, Michael was able to reverse all of those conditions. All of his life changes led him to write the book, Transformative Nutrition: The Ultimate Guide to Healthy and Balanced Living Michael’s education has equipped him with extensive knowledge in holistic nutrition, health coaching, exercise/fitness support, and preventive health. His number one goal is to be in his client’s corner, supporting them along their journey to making lifestyle changes that produce real and lasting results. To read Michael’s entire life story, click here. START BUILDING YOUR OWN WORKOUTS AND MEAL PLAN! Download Results Tracker here!   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 and Devon 7:15  Why are some eggs so large? What do the different labels for eggs mean? 13:15  Introduction to Michael Tamez 14:25  How did your health journey begin? 18:00  What was your wake-up call? What internal conversation did you have with yourself? 19:40  What is sleep apnea and what can happen to the body? 21:50  Who can have sleep apnea? 24:00  When did you have your revolution to change your life? 27:30  How would you recommend someone taking a look at their past and healing from it? How do we let go of traumatizing events? 33:15  How can you get your entire family on board to help your health journey? 37:40  Take Vitamin L: Love in your daily life 39:45  How to start the health journey with your family: Don’t force it 42:20  How to get everyone in the kitchen and bond together. 44:00  How can women connect with their boyfriends and men in the kitchen? 52:00  Why overeating is so common in the US. 55:30  Michael’s way of eating 56:10  How to get kids interested in eating healthy foods 1:05:00  How to tell what foods aren’t good for children’s bodies. What signs to look for. 1:08:00  How to connect with Michael Tamez 1:13:45  Closing comments with Rob and Devon 1:16:25 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook: https://www.facebook.com/groups/1794246394138633/ Michael Tamez’s official website: http://www.michaeltamez.com/ To check out the book, Transformative Nutrition: The Ultimate Guide to Healthy and Balanced Living, by Michael Tamez, click here: https://www.amazon.com/Transformative-Nutrition-Ultimate-Healthy-Balanced/dp/1508539421/ref=as_li_ss_il?ie=UTF8&qid=1467411782&sr=8-1&keywords=transformative+nutrition&linkCode=li3&tag=book_right_widget-20&linkId=e4df232cf1f78a7b33acc9ecf1be1888 To check out Michael’s blog, click here: http://www.michaeltamez.com/blog/ To visit Michael Tamez’s Facebook page, click here: https://www.facebook.com/transformativenutrition/ To visit Michael Tamez’s Twitter, click here: https://twitter.com/TransformativeN To visit Michael Tamez’s Pinterest, click here:https://www.pinterest.com/TransformativeN/ To Download Rob’s FREE workout templates click below**   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 118-Nutrition Tips for Your Family! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   To change a habit, you have to get to the source. In the case of nutrition, you first have to tackle your kitchen if you want to change things around and start eating healthy. As part of our October Nutrition Month, this week, Devon and I are sharing our favorite kitchen clean out hacks with you. We'll go over what foods you should get rid of what healthier substitutes you should replace them with. Because we have so much information to share on this podcast, we are saving our tips about family health and nutrition for next week's episode. 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://www.facebook.com/groups/1794246394138633/ Each week, we'll be discussing a different nutrition topic in the following order: 9 Weeks of Nutrition Topics Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out Hacks Week 3- Tools to Help to Tweak Your Diet  Week 4- Gut Health & Foods That Heal Week 5- Hot topics: Gluten, Sugar, and Carbs Week 6- Nutrition Out of the Kitchen Week 7-Eating Habits During the Holidays Week 8- Holiday Meal Plan Week 9- Food Hangover Week: Getting Back on Track After the Holidays   How Do You Know If A Diet is Right For You? Last week, we discussed the pros and cons of 15 different popular diets. With all of the information we shared, it can be difficult to know if a new diet is actually right for you. To know if a specific diet is right for you, think about what health goals you want to achieve and whether you're actually achieving them or not. Do you want to lose weight? Have more energy? Improve your gut health? If you're not seeing results, you may need to stop your diet and change to something different. When you begin a new diet, start with the basics. Devon and I agree that an elimination diet helps people to understand which specific foods cause different symptoms such as gas, dizziness, low-energy etc. To begin an elimination diet, start with just eating the basic non-reactive foods to have a starting point. Next, begin adding in different foods again and keep a food journal. Note down anything important such as a change to your energy level or if your poop changes significantly because it can tell you a lot about your diet.  How to Start a Kitchen Clean Out To begin a kitchen clean out, get rid of any empty calorie trigger foods including: Potato chips and similar snacks Ice cream and similar dairy based desserts Regular soda and diet soda Candy Frozen pizza Frozen TV dinners like lean cuisine and Weight Watchers meals Make sure you take your time to clean out the kitchen. You don't have to go cold turkey and throw everything out in one day. Maybe you want to do it all in one day, but it can be hard.  Clean out your kitchen in steps by taking it day by day or get rid of something each week and replace it with something healthier.   Pay Attention to Unhealthy Ingredients on Food Labels Look out and avoid the following unhealthy ingredients on food labels. If you see any on the packaging of the products in your kitchen, get rid of them.   MSG - Monosodium glutamate   Artificial flavors and coloring (can also contain MSG) Pesticides on farm-grown fruits and vegetables  Low-fat and labeled "heart healthy" whole-grain foods Hydrogenated oils High fructose corn syrup  Oils: Vegetable oils, canola oils for baking foods Artificial sugars such as Splenda, aspartame, saccharin artificial sugars If you don't know the ingredients listed and you need to decide whether to keep it or not, do some research online to decide what to do. What a Healthy Kitchen Looks Like   There are always plenty of healthy substitutes and items that you should have in your kitchen. For example, when it comes to sugar substitutes, we highly suggest Stevia, coconut sugar, molasses, and real maple sugar. We suggest always have the following on hand: Coconut oil Avocado oil Olive oil Grass-fed butter Plenty of seasonings including salt and pepper And always keep your kitchen clean. If you always come home to a messy kitchen with dirty dishes piling up, you won't feel motivated to cook and could take the easy way out by eating processed foods rather taking time to cook a healthy, easy meal.  For all of our Clean Out Kitchen Hacks, listen to the entire podcast. The What You'll Hear on This Episode section will direct you to specific topics that we discuss during the episode.    0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 5:30  How some protein shakes or a mixture of it with food can make you gassy 8:00  How to eat vegetables with the Ketogenic Diet 9:25  How do you know if a diet is working for you? 13:35  How to begin a kitchen clean out 17:35  Take your time to clean out your kitchen 18:30  What to look out for when looking at nutrition labels. Why some ingredients aren't healthy for you and you need to avoid them. 19:00 MSG - Monosodium glutamate  23:00  Artificial flavors and coloring (can also contain MSG) 26:50  Pesticides on farm-grown fruits and vegetables 34:20  Low-fat and labeled "heart healthy" whole-grain foods 35:20 Hydrogenated oils 36:45  High fructose corn syrup: Sugar-The Bitter Truth 39:46  Oils: Vegetable oils, canola oils for baking foods 40:45  Artificial sugars such as Splenda, aspartame, saccharin artificial sugars 41:00  What foods should we replace with what we've cleaned out from the kitchen? 41:30  Sugar replacements 42:45  Replace low-fat and non-fat foods with whole, fat nutritious foods 43:45  How to replace grain products with Paleo friendly substitutes. 45:00  How can you replace snack foods like chips? 46:25 What's the best kind of protein powder and supplement to take? What about food products like protein bars and cookies? 50:30  Food that you always want to have in stock in your kitchen 53:35  The difference between salt, sea salt, iodized salt, kosher salt 54:55  What are some other great, healthy snacks? How do you have them ready to go and eat? 57:55  Food and meal prep tips for fast cooking and batch cooking 59:35  Clearing the actual, physical space of the kitchen and getting rid of what you don't need. 1:05:45  Rob and Devon's favorite kitchen hacks and tips 1:09:50  Closing comments with Rob and Devon 1:12:00 Open Sky Fitness Closing     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 0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 5:30  How some protein shakes or a mixture of it with food can make you gassy 8:00  How to eat vegetables with the Ketogenic Diet 9:25  How do you know if a diet is working for you? 13:35  How to begin a kitchen clean out 17:35  Take your time to clean out your kitchen 18:30  What to look out for when looking at nutrition labels. Why some ingredients aren't healthy for you and you need to avoid them. 19:00 MSG - Monosodium glutamate  23:00  Artificial flavors and coloring (can also contain MSG) 26:50  Pesticides on farm-grown fruits and vegetables 34:20  Low-fat and labeled "heart healthy" whole-grain foods 35:20 Hydrogenated oils 36:45  High fructose corn syrup: Sugar-The Bitter Truth 39:46  Oils: Vegetable oils, canola oils for baking foods 40:45  Artificial sugars such as Splenda, aspartame, saccharin artificial sugars 41:00  What foods should we replace with what we've cleaned out from the kitchen? 41:30  Sugar replacements 42:45  Replace low-fat and non-fat foods with whole, fat nutritious foods 43:45  How to replace grain products with Paleo friendly substitutes. 45:00  How can you replace snack foods like chips? 46:25 What's the best kind of protein powder and supplement to take? What about food products like protein bars and cookies? 50:30  Food that you always want to have in stock in your kitchen 53:35  The difference between salt, sea salt, iodized salt, kosher salt 54:55  What are some other great, healthy snacks? How do you have them ready to go and eat? 57:55  Food and meal prep tips for fast cooking and batch cooking 59:35  Clearing the actual, physical space of the kitchen and getting rid of what you don't need. 1:05:45  Rob and Devon's favorite kitchen hacks and tips 1:09:50  Closing comments with Rob and Devon 1:12:00 Open Sky Fitness Closing BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE:     To read Paleo Eats: 101 Comforting Gluten-Free, Grain-Free and Dairy-Free Recipes for the Foodie in You by Kelly Bejelly, click here: https://www.amazon.es/Paleo-Eats-Comforting-Gluten-Free-Grain-Free/dp/1628600438 To check out products from Tera's Whey, click here: http://simplyteras.com/ To check out Nutiva's hemp protein, click here: http://store.nutiva.com/hemp-protein/ To read The Real Truth About Sugar: Dr. Robert Lustig's "Sugar: The Bitter Truth" by Samantha Quinn, click here: https://www.amazon.com/Real-Truth-About-Sugar-Lustigs/dp/1468161776 To watch Sugar: The Bitter Truth, click here: https://www.youtube.com/watch?v=dBnniua6-oM To check out the article, The Truth About the Weston Price Foundation, click here: http://www.vegsource.com/news/2010/07/the-truth-about-the-weston-price-foundation.html To check out Trade Joe's products, click here: http://www.traderjoes.com/ To check out natural whey protein products from Jay Robb, click here: https://www.jayrobb.com/ To check out Paleo friendly FATSBAR, click here: http://fatsbar.com/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 117-Kitchen Clean Out Hacks! We hope you have gained more knowledge on how to be a healthier you!

Please leave a review at http://openskyfitness.com/review It's  October and that means it's officially Nutrition Month and today's topic is: Which Popular Diet is Best for You? Devon and I have so much great information to share with you that we are also dedicating the month of November to talk about nutrition as well! If you have any specific questions or concerns about nutrition, contact us by email at rob@openskyfitness.com and devon@openskyfitness.com. 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://www.facebook.com/groups/1794246394138633/ Each week, we'll be discussing a different nutrition topic in the following order: 9 Weeks of Nutrition Topics Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out & Family Health Week 3- Tools to Help to Tweak Your Diet  Week 4- Gut Health & Foods That Heal Week 5- Hot topics: Gluten, Sugar, and Carbs Week 6- Nutrition Out of the Kitchen Week 7-Eating Habits During the Holidays Week 8- Holiday Meal Plan Week 9- Food Hangover Week: Getting Back on Track After the Holidays   Which Popular Diet is Best for You? Let's face it; there's a wide assortment of different diets and meal plans out there and they all claim to be the best. Today, Devon and I will go through 15 of the most popular diets and discuss the pros and cons of each. Our goal is to help you learn more about each diet so that you can make a better choices for yourself when it comes to your nutrition. We'll be discussing the following popular diets: The My Plate Diet (FDA) Paleo Diet Whole 30 Diet Vegan Diet Vegetarian Diet Pescetarian Diet Ketogenic Diet Dash Diet Mediterranean Diet Beach Body Diet Alkaline Diet Bulletproof Diet Atkins Diet Weight Watchers Diet Jenny Craig Diet How Important Are Macronutrients in a Diet? In relation to diets and meal plans, it's important to make sure that we are consuming enough healthy macronutrients.  Macronutrients include proteins, carbohydrates, and fats (both monounsaturated and polyunsaturated) and they do amazing things for our bodies! Macronutrients are so important to our bodys' health and nutrition that we basically can't live without them. For example, Proteins repair tissue, restore bones,  build cartilage, and help your blood cells. No matter what diet you follow, sufficient amounts of macronutrients are very important to your diet.   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 0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 6:30  Nutrition Month for October & November 12:40  What are macronutrients? 13:20  What are proteins? What do they do in your body? 14:30  What are protein sources? 16:45  What are carbohydrates? 18:40  How does fiber work in the body? 22:53  What are the functions of fat? How do they help us? 27:00  All about monounsaturated and polyunsaturated fats and the American diet today. 29:30  Let's talk about diets and meal plans! 30:20  The FDA approved My Plate 32:45  The Paleo Diet 37:20  The Ketogenic Diet 41:30  The Beach Body Diet 45:20  The various Vegetarian and Vegan Diets 50:10  The Mediterranean Diet 54:05  The Atkins Diet 56:45  The Bulletproof Diet 59:05  The Alkaline Diet 1:01:15  The Dash Diet 1:03:30  The Weight Watchers and Jenny Craig Diets 1:05:30  Closing comments with Rob 1:11:00 Open Sky Fitness Closing   BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE: The Open Sky Fitness Podcast Group on Facebook: https://www.facebook.com/groups/1794246394138633/ To read Rob's blog post, Paleo vs. Keto Diet: What's the Difference? Click here: http://openskyfitness.com/paleo-vs-keto-diet-whats-the-difference/  Listen to Podcast episode no. 13-NINA TEICHOLZ, AUTHOR THE BIG FAT SURPRISE, click here: http://openskyfitness.com/ep-13-interview-with-nina-teicholz-author-the-big-fat-surprise/ To read the book, The Big Fat Surprise by Nina Teicholz, click here: http://thebigfatsurprise.com/ To listen to the Podcast episode-DR. LOREN CORDAIN: THE ORIGIN OF THE PALEO DIET-EP. 97, click here: http://openskyfitness.com/dr-loren-cordain-origin-of-the-paleo-diet-ep-97/ To listen to EP. 23 – EATING BUGS AND ORGAN MEAT WITH SARAH BALLANTYNE (AKA THE PALEO MOM), click here: http://openskyfitness.com/thepaleomom/ To listen to EP. 17 – INTERVIEW WITH SARAH BALLANTYNE, PHD, click here: http://openskyfitness.com/ep-17-interview-with-sarah-ballantyne-phd/ To read the book, The Paleo Approach–Reverse Autoimmune Disease and Heal Your Body by Sarah Ballantyne, click here: http://www.thepaleomom.com/the-paleo-approach-reverse-autoimmune-disease-and-heal-your-body/ To check out the EP 22. – USING FAT AS FUEL: KRISTEN MANCINELLI TALKS ABOUT THE KETOGENIC DIET, click here: http://openskyfitness.com/using-fat-as-fuel-kristen-mancinelli-talks-about-the-ketogenic-diet/ To listen to KRISTEN MANCINELLI: HOW TO GET TO KETOSIS-EP. 98, click here: http://openskyfitness.com/kristen-mancinelli-how-to-get-to-ketosis-ep-98/ To read The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss by Kristen Mancinelli, click here: https://www.amazon.com/gp/product/1612433944/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=opeskyfit-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=1612433944&linkId=3ddb60c8657fc7e95e388710ae22000f To listen to JIMMY MOORE: HOW TO REDUCE CHOLESTEROL: THE “BAD” KIND -EP. 76, click here: http://openskyfitness.com/jimmy-moore-how-to-reduce-cholesterol-the-bad-kind-ep-76/ To listen to DR. JONNY BOWDEN: BREAKING DOWN CHOLESTEROL AND NUTRITION MYTHS-EP. 112, http://openskyfitness.com/jonny-bowden/ To Listen to EP. 21 – TALKIN’ SLEEP AND NUTRITION WITH SHAWN STEVENSON, click here: http://openskyfitness.com/sleep-and-nutrition-shawn-stevenson/ 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 116-Which Popular Diet is Best for You?  We hope you have gained more knowledge on how to be a healthier you!

"How do you get so much stuff done?"   That's one of the questions that I get quite a bit. Sometimes the comment comes from colleagues who wonder how I have a busy practice and still find time to write, blog, podcast, speak, teach, train for a 50 mile run, etc. And sometimes it comes from family members who wonder how I balance out all the things I do in my work, personal and family life. Though it's encouraging to hear those comments and think that I accomplish a lot, the truth is...I always feel like I'm behind. I always feel like I'm not doing enough. And I always feel like I could be less distracted, more disciplined, and productive.   But maybe that's more of my own issues coming up that I will have to work through with my therapist anyways. But the question is posed to me enough times that I have recently begun to reflect more on it. And I started wondering, "How do I get all the things done that others are seeing." And so for the last couple of weeks I have been reflecting on that question and wanted to share with you some of my insights. A lot of what I share in the podcast is probably not totally new to you. It's not earth shattering insight. Rather, it's what has helped me on this journey to clear distractions and focus on what is really important to me. And at the end of the day, productivity is not just about doing more, it's about creating the things I want to do...and if I'm constantly distracted and unfocused, I just won't be able to do those things.   In this episode I explore: the cost of distractions in our lives and how long it takes to regain focus. getting rid of cable TV and how that changed everything. eliminating news, sports and social media apps from my phone. some key ways to rearrange apps on your phone to maximize focus and cut down on mindless distractions. eliminating notifications on your computer and phone. how I am using the reading of longer and deeper works of writing to help me rewire my brain to achieve more focus.   iTunes -- Stitcher Player FM -- Libsyn   Resources Mentioned in This Episode How Long It Takes to Get Back on Track After a Distraction The Brothers Karamazov by Fyodor Dostoyevsky Crime and Punishment by Fyodor Dostoyevsky