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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.

Kris & Megan talk about where you can find your kids' favorite foods at Disneyland and give some general tips for feeding picky kids there.    Feeding Picky Kids at Disneyland Feeding kids can require a certain amount of finesse. Here are our tips on making it as easy as possible. • Eat early. Having lunch around 11am and dinner around 5pm can help you avoid the more crowded times, meaning less waiting and better seating choices. • Kids’ meal sizes are on the small side. The toddler meal is small enough for a one-year-old but really too small for a two-year-old (unless yours eats like a bird). At seven years old, our oldest has nearly grown out of the kids’ meals. • Split an adult meal between two kids. It won’t come with a drink like the kids’ meals, but they can split a burger and fries, pizza, chicken strips, or something more adventurous for some extra food for them and a little savings for you.   Most quick-service eateries have some pretty standard kid dishes. Burgers: • Galactic Grill (Tomorrowland, Disneyland Park) • Hungry Bear Restaurant (Critter Country, Disneyland Park) • Red Rose Taverne (Fantasyland, Disneyland Park) • Smokejumpers Grill (Grizzly Peak, DCA)   Pizza: • Boardwalk Pizza & Pasta (Paradise Pier, DCA) • Daisy’s Diner (Mickey’s Toontown, Disneyland Park) • Redd Rockett’s Pizza Port (Tomorrowland, Disneyland Park) • Red Rose Taverne (Fantasyland, Disneyland Park)   Chicken Nuggets: • Galactic Grill (Tomorrowland, Disneyland Park) • Golden Horseshoe (Frontierland, Disneyland Park) • Hungry Bear Restaurant (Critter Country, Disneyland Park) • Smokejumpers Grill (Grizzly Peak, DCA) • Stage Door Café (Frontierland, Disneyland Park)   Turkey Sandwich: • Flo’s V-8 Café (Cars Land, DCA) • Galactic Grill (Tomorrowland, Disneyland Park) • Jolly Holiday Bakery (Main Street, Disneyland Park) • Pacific Wharf Café (Pacific Wharf, DCA) • Pluto’s Dog House (Mickey’s Toontown, Disneyland Park) • Red Rose Taverne (Fantasyland, Disneyland Park)   Power Pack: (yogurt, sliced apples, carrots, banana, and whole-grain Goldfish crackers): Disneyland Park • Harbour Galley (Critter Country) • Hungry Bear Restaurant (Critter Country) • Troubadour Tavern (Fantasyland) • Clarabelle’s (Mickey’s Toontown) • Golden Horseshoe (Frontierland) • Stage Door Café (Frontierland) • Coca-Cola Refreshment Corner (Main Street) • Galactic Grill (Tomorrowland)   DCA • Smokejumpers Grill (Grizzly Peak) • Award Wieners (Hollywood Land) • Pacific Wharf Café (Pacific Wharf)   Toddler Meals: Disneyland Park • Hungry Bear Restaurant (Critter Country) - Cheesy Macaroni • Red Rose Taverne (Fantasyland) - Cheesy Macaroni • Rancho del Zocalo (Frontierland) - Arroz con Pollo (rice and chicken), Arroz con Frijoles (rice and beans) • Galactic Grill (Tomorrowland) - Cheesy Macaroni • Redd Rockett’s Pizza Port (Tomorrowland) - Cheesy Macaroni • Pluto’s Dog House (Mickey’s Toontown) - Cheesy Macaroni   DCA • Smokejumpers Grill (Grizzly Peak) - Cheesy Macaroni • Cocina Cucamonga Mexican Grill (Pacific Wharf) - Arroz con Pollo • Pacific Wharf Café (Pacific Wharf) - Cheesy Macaroni • Boardwalk Pizza & Pasta (Paradise Pier) - Cheesy Macaroni   Other: • Bean and cheese burrito - Rancho del Zocalo (Frontierland, Disneyland Park) • Chicken taco - Rancho del Zocalo (Frontierland, Disneyland Park) • Turkey hot dog - Coca-Cola Refreshment Corner (Main Street, Disneyland Park) • Macaroni and cheese - Jolly Holiday Bakery (Main Street, Disneyland Park) • Spaghetti and meatballs - Redd Rockett’s Pizza Port (Tomorrowland, Disneyland Park) • Turkey hot dog - Pluto’s Dog House (Mickey’s Toontown, Disneyland Park) • Macaroni and cheese - Flo’s V-8 Café (Cars Land, DCA) • Roast Beef sandwich - Flo’s V-8 Café (Cars Land, DCA) • Turkey hot dog - Award Wieners (Hollywood Land, DCA) • Bean and cheese burrito - Cocina Cucamonga Mexican Grill (Pacific Wharf, DCA) • Chicken quesadilla - Cocina Cucamonga Mexican Grill (Pacific Wharf, DCA) • Chicken and brown rice - Lucky Fortune Cookery (Pacific Wharf, DCA) • Turkey meatball sandwich - Boardwalk Pizza & Pasta (Paradise Pier, DCA) • Spaghetti and meatballs - Boardwalk Pizza & Pasta (Paradise Pier, DCA)   Water • Drink plenty of water, especially when it’s hot. • Any place with fountain drinks will give you a cup of ice water or ice for free. • Refill your water bottles at drinking fountains throughout the parks. Try flavor packets or drops if you’re picky about the taste of the Anaheim tap water. • Consider a water bottle with a built-in filter to improve the taste.     Come Join Our Facebook Group! Come join our Facebook group where you can ask questions and share your advice on visiting Disneyland with your kids…or even just to geek out over Disney! Visiting Disneyland & Disney World with Kids — Go Mouse Scouts   Get in Touch with Go Mouse Scouts! Email us at fun@gomousescouts.com, find us on Facebook, Twitter, and Instagram. Subscribe in iTunes, Stitcher, Google Play, and iHeart Radio. Also, catch us on DiS-Versal Radio!   FREE EBOOK: 10 Ways Families Can Save on a Disneyland Trip! One of the very first things we hear when we talk to other people about visiting Disneyland is, “That sounds like so much fun, I wish we could go! It’s just so expensive.” After hearing this so many times, we started to look for ways that families could save on a Disneyland trip. We found that while a Disneyland trip will be expensive (but totally worth it), you might be surprised to find that with a little forethought and planning, it can be within your reach! In this short ebook, we’ve grouped our tips into three main categories: tips on saving and collecting extra money for your trip, saving on the trip itself, and ways to save at the parks on food and souvenirs. We even added five bonus tips on some free and inexpensive things you can do at Disneyland! Sign up for our email list (below) and we'll email it right out to you! We'll also let you know when our Guide to Visiting Disneyland with Young Kids is released and keep you up to date on news, contests, and our latest podcast episodes. By the way, you also get our two previous freebies: Disneyland Resort Scavenger Hunts and our Unofficial Day at Disney Resource Pack!   Subscribe to our mailing list Subscribe to our mailing list

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 29th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 29 Topics: Welcome Cassy Joy's sister, Kimberly Dunn! [1:39] Foods to prepare for the road [9:09] Food to buy when traveling [17:27] Navigating a menu and tips on ordering [20:46] Convenience store options [33:18] We would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Some more of Kimberly Dunn's tips for traveling: How to keep things cool: Yeti!!! Love the Yeti, but if you're looking for more variety in colors check out the Orca's!. They do the same kinda job as the Yeti!!Both Orca and Yeti make a portable soft side cooler that are amazing for travel. They're an investment, but think about how much money you'll save by eating in out on the road with your prepared goods! https://www.shoporca.com/default.asp https://yeticoolers.com/ Fitness: I always have a hard time working out on show days. It's not always easy to get to a shower after a work out in a parking lot so here are my three options for working out on the road. Find the nearest gym, maybe you have a membership with them, maybe you don't. I have found that when traveling most gyms will either charge you a day rate or give just let you come on in and give there facilities a try! You can even take a shower if need be. There was an Anytime fitness right down the road in Stephenville Texas and my band and I were looking for a place to get out of the hot Summer sun and work out. Anytime took us in and we had a great work out. It depends on the staff at the gym location, I would stick to Anytimes, Golds, 24 Hours, or Planet Fitness.  Yoga: You can practice near anywhere! I've done it in parking lots, parks, venues, during load in, sounds check. Yoga is a great go to on the road. You can make the intensity what ever you like, so if there isn't a shower near by don't go so hard :)  Daily WOD: This is my main go to. It's fast, tough, and easy all at the same time. For 5 times repeat these below:          40: jumping jacks (for higher intensity squat jacks)          30: squats (for higher intensity hold your medium weight travel bag, for me this is my back pack)          20: sit ups or crunches (Mix it up to keep it interesting)          10: push-ups REPEAT 5 times :) you'll be feeling good, and you can get that beer at the bar that has been calling your name all afternoon! Snacking: Sitting a in a van or car for hours on end make it pretty boring at times. Even if the conversations are flowing my natural go to is to snack. It's so so easy to do. SO I have a couple of options to help curve the urge. WATER: Drink water, water, water. By having something to hold and consume you're giving yourself something to do with your interesting conversation about the pot holes in the road. ICE BERG Lettuce: this was a trick I learned from a touring buddy from the rock band FlyLeaf. Ice Burg lettuce allows you to chew on something and again gives your body something to do while you talk about the number of cows vs calfs in the field yonder way. Carrots: eating carrots and hummus are a tasty snack. And believe me after 10 baby carrots you'll want to throw the bag out the window because you jaw has been not only chewing forever but talking about that new Taylor Swift song that you just can't figure out what it's about. You'll exhaust your jaw to the point of step one, water and quite possibly a nap! Ep. 29: Paleo on the Road with Kimberly Dunn This is the Fed and Fit podcast starting your week off with motivational thoughts on real food and fun fitness activities with Cassy Joy Garcia and co-host, Charissa Talbot.