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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer

Rob & Devon Dionne have been in the health and fitness world for over a decade. Devon is a Holistic Nutrition Counselor and GYROTONIC® Instructor. Rob is a certified personal trainer with NASM, holding advanced certification, CES, PES, MMA, and Weight Loss Specialist. He's also a level 1 Crossfit Instructor. This husband and wife team redefine what it means to be healthy in this fast pasted, hectic world we live in. The Open Sky Fitness Podcast is perfect for men and women who are trying to get back in shape after neglecting their health after years of focusing on their jobs or building a family. Remember what it was like when you were 20 years old? Diet and exercise wasn't a thing. If you worked out for a few days or stopped eating cheese burgers for a week, you'd drop ten pounds. Too bad we can't live in that reality forever. Welcome to life after 30. Rob & Devon would like to help you find the right path for this moment in your life. We don't believe in going on a diet. We don't believe there's only one way to achieving the body you want. We do believe in creating a lifestyle that allows you to have the best of both worlds...eating delicious food and being healthy at the same time. It is possible. Just listen to our show and you'll see! If you have questions you'd like us to answer on our show or via email, feel free to contact Rob. If you'd just like to write us a letter and give us your feedback, we'd love that too. Send everything to Rob@OpenSkyFitness.com Thanks for listening! Enjoy the show.
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Jul 18, 2017

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.

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

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.

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

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. 

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

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:

 

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.

Jul 11, 2017

Click here for the show notes!

Please leave us a review at http://openskyfitness.com

 

How Wheat, Carbs, and Sugar

Can Negatively Affect the Brain

 

On this week's episode of the Open Sky Fitness Podcast, we're very excited to have Dr. David Perlmutter on the show! Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author including Grain Brain and The Grain Brain Whole Life Plan.

With his career, Dr. Perlmutter has created a great notion in preventive medicine that relates back to the brain. With the goal to research and better understand neurological diseases, he has been able to learn what's underlying them and create programs to target the mechanisms that cause these diseases in the first place.

What You'll Hear on Today's Show

We had such a great discussion about how Dr. Perlmutter first discovered how important it was that we recognize the significance between the brain and gut connection, how foods like wheat, carbs, and sugar negatively impact our brain, and how we can take charge to live a healthy life.

 

The Truth About Coconut Oil

 

"Basically what you're looking for to be healthy, is to try to avoid inflammation. Inflammation is what causes cardiovascular disease. Reduce processed foods, sugar, and carbohydrates. Eat healthy fats like grass-fed butter and grass-fed beef as well as coconut oil." - Dr. David Perlmutter

 

Unfortunately, we didn't get the chance to talk to Dr. Perlmutter about the latest degrading article from USA Today about coconut oil, Coconut Oil Isn't Healthy. It's Never Been Healthy. However, Devon and I did discuss our own view of the benefits of coconut oil plus Dr. Perlmutter's from his article, Coconut Oil Unhealthy? Behind the Headlines, at the beginning of this episode. You definitely won't want to miss out on that!

 

The Grain Brain Lifestyle

https://www.youtube.com/watch?v=mxnRwAlGC-o

 

The Root of Inflammation:

The Brain and Gut Connection

 

"The gut controls inflammation and inflammation is what we have to control as it relates to the brain and the brain's destiny." - Dr. David Perlmutter

Inflammation is caused by what happens in the gut. When various bacteria gets through a leaky gut, they can stimulate various immune cells to secrete chemicals which leads to inflammation. Because of poor gut health and inflammation, it can greatly harm the brain.

Besides food, there are many other factors that affect the gut and brain including:

  • Bacteria
  • Medications
  • Environment Toxins
  • Lack of Sleep
  • Stress
  • Little Exercise

All of these play an important role in the gut's health and it can explain a lot of different factors such as:

  • Poor Immune System
  • Diabetes
  • Celiac Disease
  • Autism
  • ADHD
  • Adult Obesity

 

The Problem with The Standard American Diet

Before we became farmers, we never ate wheat, carbs, or refined sugar. But then 10,000 years ago, we started to cultivate grain and it's just been a couple of hundred of years since we began to refine sugar.

These have been part of the most dramatic events that have affected the human body in the course of mankind thus far. 

Since we've introduced processed foods and sugary drinks into our diets, we've noticeably become much sicker. There was never a noted case of dementia until the early 1900s and Inuits who lived on fat such as whale blubber never had a case of cardiovascular disease until carbohydrates were introduced to them.

Even people who have slightly elevated blood sugar can experience higher levels inflammatory chemicals in the body which could lead to a person developing a disease should they eat foods with gluten or excess amounts of sugar.

 

Artificial Sweeteners and Obesity

https://www.youtube.com/watch?v=fYCSSHkD8SA

 

Why Fat Is Good For Us

 

"Fat is your friend. Fat can turn off various enzymes that would otherwise make your body think that it's starving and store fat. That's what carbohydrates do by activating insulin. Insulin tells your body that winter is coming so it should make fat by increasing its intake of carbs and sugar. This, more than anything, is why so many Americans are obese." - Dr. David Perlmutter

 

Fat is a powerful and efficient fuel source. How? The brain alone is 60% fat and needs fatty foods to survive. Therefore, the more healthy fats we eat like coconut oil, salmon, and avocados, the healthier the brain, gut, and rest of our bodies will be.

To live healthy and ward of diseases like dementia and Alzheimer's, we should lower our carbohydrate intake, eat healthy fats, and exercise. When it comes down to it, chronic neurological diseases are actually quite preventable with the right actions.

 

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 155 - All You Need to Know About Sugar Substitutes

2:05  This week's guest: Dr. David Perlmutter

2:40  The benefits of coconut oil according to Dr. Perlmutter, Rob, and Devon's thoughts

11:15  Introduction to Dr. David Perlmutter

16:20  The moment Dr. Perlmutter realized that he needed to start researching the connection between food and the brain.

19:00  Where the idea behind Grain Brain came from and Dr. Perlmutter's inspiration

20:50  How our evolved diet has affected the human brain and body

23:00  For how many years back do we have data that humans have been declining because of more cases of Alzheimer's and dementia?

26:00  Taking charge and living a healthy lifestyle to help avoid diseases like Alzheimer's and dementia.

27:50  How do you communicate with other physicians about your views?

31:20  Why is it so important to understand how inflammation and gut health affect our overall health?

34:50  Why a child receives good bacteria and gut health from its mother when it is delivered through the birth canal rather than with a C-Section.

39:00  Can mother's do something to pass on healthy bacteria to their babies when they have to have a C-Section and a Vaginal birth isn't an option?

41:00  What should we be doing to eat better? Why should we be eating more fat?

45:20  Where we're going now as far as our nutrition intake compared to the 1900s.

48:00  How we can turn and turn off certain genetics via food as demonstrated by epigenetics.

49:00  The media's influence on health and nutrition information.

51:20  Is the food industry making it difficult for people who are promoting high fat diets like the Ketogenic Diet or the Paleo Diet?

56:20 What initially causes leaky gut? What are some of the symptoms that you might have from it? How can you get tested for it and how can you fix it?

1:02:00  About Dr. Perlmutter's latest book, The Grain Brain Whole Life Plan.

1:06:00 Closing comments with Rob and Devon

1:08:15 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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 156 - Dr. David Perlmutter: The Inflammation Connection- Brain and Gut Health! We hope you have gained more knowledge on how to be a healthier you.

Jul 5, 2017

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. 

slide image

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. 

 

Image result for natural sugars

 

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.

Image result for dates

 

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, erythritol, sugar alcohols, side effects of sugar alcohols

 

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.

Image result for artificial sweeteners

 

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:

 

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.

Jun 27, 2017

Looking for that Free Full Body Workout? Click Here!

Read this week's episode's show notes!

Please leave us a review at http://openskyfitness.com/review

 

"There isn't just one, universally right system of eating for all people. One type of food that can make one person feel amazing can also make someone else feel terrible." Nicole Visnic on individual nutrition needs.

 

Discover Your Individual Nutrition Needs

 

When it comes to health and fitness, one size does not fit all; including nutrition. Some of us might be extremely sensitive to certain foods while others are just fine eating it every day. On this episode of the Open Sky Fitness Podcast, Clinical Nutritionist and the Ambassador of Nutrition at LifeSpan MedicineNicole Visnic, shares why certain foods affect our bodies more than others, how to test it, and what to do about it to help our bodies heal.

Nicole also shared why she became so interested in nutrition and human health at an early age and her experiences trying the Atkins and Ketogenic diet.

BONUS! With July 4th coming up, Devon and I are sharing our 6 Tips to Stick to Health Goals! Check them out at the end of this blog post.

 

Why Do "Healthy" Foods Affect My Body?

 

"Even some of the most surprising foods that you think are innocuous can actually be very detrimental for an individual. It could be a super food or a food that is considered to be anti-inflammatory. I haven't found a single piece of food that has completely beneficial effects in every single person." - Nicole Visnic

 

Even if you do eat extremely healthy foods and use anti-inflammatory ingredients in your meals, some might  have a negative affect on certain people. Following a healthy diet and why some foods like vegetables just don't work for certain people.

Different varying factors such as genetic chemistry, medications, age, activity level, and more can make people susceptible to bloating, headaches, brain fog and more. Even if the food has been cooked or prepared a specific way, some people just don't digest healthy foods like vegetables very well.

If the food doesn't help the individual, then it isn't  a good food despite labeling it as healthy.

 

Uncovering the Best Foods for Individuals

 

"A process of elimination can help people learn more about their bodies and it also teaches them to be more observant. They can make associations between what they're eating and what they're feeling." - Nicole Visnic

 

Nicole has witnessed so many "healthy" foods from blueberries to chicken to super foods create problems in her patients.

Through a process of elimination, Nicole's patients were able to discover which healthy foods they should avoid. By doing this, one of her patients not only witnessed objective proof from his bio-marker lab results, but also noticed the following positive changes soon after:

  • Complete resolution of pain
  • Hair growth
  • Natural loss of weight

 

Beginning a Process of Elimination at Home

 

"It's not rewarding to eat foods that make you suffer. Your body, not someone else is telling you whether or not you should be eating a certain food." - Nicole Visnic

 

Nicole recommends doing a process of elimination to discover if certain foods are affecting your health. At LifeSpan, they do a test that tells you what foods are anti-inflammatory (green list), okay foods to eat (yellow list), or foods to avoid (red list). However, if you can't afford a service to help you, have no fear because a process of elimination is easy to do.

For four weeks, keep common foods that are inflammatory off the menu. That means no grains, dairy, or nightshades. Once the four weeks are up, slowly begin to reintroduce your favorite red-list foods back into your diet. It's common to see they affect you within 24 hours, but it may take up to 72 hours so be patient with adding foods back into your diet. Add one at a time to see if there is anything different in your health.

Always test twice to double check. 

Check for the following symptoms:

  • Low energy
  • Brain fog
  • Bloated stomach
  • Gas
  • Acid reflux

 

Nicole's Top 3 Tips to Live Healthier Today

  1. If you don't have the funds to do testing, at least focus on eating whole foods to the best of your ability and avoid foods that come with an ingredient list.
  2. Ensure that you maintain glycemic control and keep your blood sugars stable.
  3. Eat in a way that really promotes good digestion. Avoid eating on the go, but just take your time to sit down and be mindful as you eat your meal so you chew your food thoroughly.

 

 

 6 Tips to Stick to Health Goals on July 4th

 

Because July 4th is on a Tuesday this year, you might be going to lots of events over the weekend leading up to the event. Try to apply all of these every single day so that you can easily stay on top of your health goals and not get sidetracked.

 

1) Bring vegetables as your dish (kale salad, coleslaw, butter lettuce salad with various healthy toppings like craisins, almonds, avocado, homemade hummus.

2) Bring grilled options that are ready to go and prepped. Bring salmon, ribs, burgers, teriyaki steak that have been marinated or pre-seasoned to help out your host.

3) Feeling confident in your swimsuit - Get a morning workout in before the event to help boost your confidence.

4) Eat before you go to the event - If you know unhealthy food will be served at the event, eat something healthy and filling beforehand so that you're not hungry or tempted to make bad choices. Plus, bring your own healthy snack like hummus with vegetables that you can snack on.

5) Have a glass of water before each or every two drinks (alcohol or sodas) - Helps you still have a drink you like, but not drinking too much of it and balancing it out with water.

6) Get lots of sleep the night before July 4th to help you feel refreshed and ready to go to splurge a bit.

 

 

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

1:30  Recap on last week's episode OSF 153 - Full Body vs Split Training: Pros and Cons

2:10  About Clinical Nutritionist Nicole Visnic

5:50  Get in touch with Rob and Devon for One-On-One Coaching Sessions

7:00  How to approach 4th of July in the healthiest way possible - 6 tips

14:45  Introduction to Nicole Visnic

15:20  How Nicole came to be so fascinated by health because of a Junior High class.

17:00  About the Firm Workout Program that Nicole did when she was younger.

19:50  Can people get a toned body by just working out at home?

21:00  How Nicole got involved in body building while in Junior High and High School along with other sports.

21:35  What Nicole learned from following the Atkins and Ketogenic Diets and competing in sporting events such as running.

23:00  How it is possible for some people to become fat adapted via the Ketogenic Diet.

25:00  What it is like to experience the Keto Flu and try to move around.

27:00  New discoveries or personal knowledge that Nicole has gained about individual nutrition needs.

31:00  Following a healthy diet and why some foods like vegetables just don't work for certain people.

33:50  Nutrition Testing Program and typical clients at LifeSpan

39:00  How Nicole addresses nutrition with her clients

41:35  What "healthy" foods were actually cause health problems in Nicole's clients.

45:40  Nicole's and LifeSpan's take on cholesterol

48:00  For people who cannot afford to go to a clinic, what can they do to understand how food might be affecting their bodies?

49:40  How can a person do a process of elimination diet?

54:15  Nicole's favorite healthy foods to cook for her young daughter.

55:30  How can we help our children eat healthy foods and select those foods on their own.

58:15  Nicole's advice on what we can do today to be healthier.

1:00:00  How Nicole takes care of her health through nutrition

1:05:00  Testing your blood sugar.

1:10:50 Closing comments with Rob and Devon

1:12:10 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE 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 154 - Nicole Visnic: The Truth About Individual Nutrition Needs! We hope you have gained more knowledge on how to be a healthier you.

Jun 20, 2017

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:

  1. Leave us a podcast review on iTunes
  2. Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes)
  3. Go to the closed Open Sky Fitness Facebook Group
  4. Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest so we can easily find your entry. 
  5. We will announce the winners in the Open Sky Fitness Facebook Group this Thursday during our weekly live Q & A AT 7:15PM PST
  6. 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:

  1. You can hit those muscle groups with focused, maxed intensity.
  2. Your body has plenty of time to fully recover between split workouts.
  3. You're building greater muscle endurance when your muscles are tired because your working them out to their full potential.
  4. 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:

  1. Having to reduce weight on the machines by the 3rd, 4th set because your muscles are easily fatigued.
  2. Because you're only focusing on 1-2 muscle groups, it's not as challenging on your metabolism.
  3. You can't do as many powerful, "Olympic" lifts because you're not focusing on full body.
  4.  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:

  1. You stay fresh every time you do a full body workout. Just give it 100% and just move on to the next thing.
  2. 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.
  3. It's great for injuries because there's less stress on specific parts of the body and doesn't create joint pain.
  4. You can focus on power-lifting moves and bodybuilding workouts.
  5. Full body workouts are better for sports.
  6. It can be better at burning calories and promoting fat loss because of the metabolic challenge.
  7. Great for when you don't have time to schedule in split days.
  8. Easy to incorporate supersets into full body workouts which will also help to save a lot of time.
  9. 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:

  1. It might lead to over-training the body if you do full body workouts every other day.
  2. 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.
  3. 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

<script> 

 

 

 

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:

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.

Jun 13, 2017

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:

  1. Leave us a podcast review on iTunes
  2. Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes)
  3. Go to the closed Open Sky Fitness Facebook Group
  4. Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest so we can easily find your entry. 
  5. 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.

  1. Consistency is Key
  2. Not One Size Fits All
  3. Start with a Focus
  4. Once You Get Committed, All Your Resistance Shows Up
  5. You Have to Change Your Old Story in Your Head
  6. Your Confidence Grows by Taking Action, Not the Other Way Around
  7. Your Fear is in the Moment Before You Take Action
  8. Your Past Does Not Dictate Your Future
  9.  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:

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.

Jun 6, 2017

 

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:

  1. Leave us a podcast review on iTunes
  2. Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes)
  3. Go to the closed Open Sky Fitness Facebook Group
  4. Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest
  5. You have until June 22nd to enter! Good luck! :)

 

The Twelve Categories of Wellness

 

"Health is not only about fitness and nutrition, it's also about balancing all of the other aspects of your life." - Devon Dionne

 

On this week's episode, Devon and I are sharing one of the best tools to help you take the first step to owning your wellness: The Wheel of Wellness. Health and wellness is more than just eating healthy every day and hitting the gym a couple of times a week. It can be about mindfulness, relationships, self-purpose and more.

To help you get a better understanding of your health wellness, we've broken it down into 12 different categories.

The 12 Sections for the Wheel of Wellness:

  1. Nutrition
  2. Physical Fitness and Activity
  3. Health
  4. Relationships
  5. Career
  6. Finances
  7. Spirituality
  8. Creativity, Fun, and Recreation
  9. Self-Love
  10. Personal Growth and Education
  11. Environment and Nature
  12. Self-Purpose and Service to the Community

 

To get started, first you'll have to grab a piece of paper and something to write with. Draw a circle on the piece of paper and divide it into the 12 different sections of wellness.

Rate each category from 0-5 as far as satisfaction and how you feel about them. Are you happy with your personal growth or could you be doing more?

Draw 5 line markers, label them 1-5 and color in each section. Here is an awesome example of a Wheel of Wellness by Jessica Burgueñ0 with which she uses a 1-10 rating scale.

Wheel of Wellness

 

Reviewing Your Wellness Wheel

 

"Is your wheel jagged and crooked or is it a perfectly balanced wheel? Even if it is balanced, how did you rate each category? Is everything at a 4 or 5 or are they at 1 or 2 and you just feel flat?" - Rob and Devon Dionne

 

Take some time to see where you're at with your wellness wheel. Is everything balanced or are there a couple of areas that you could focus on?

Now, make a list of what you are able to do to make those positive changes happen. For example, if you want to improve your nutrition, try to do a meal prep day once a week or pack healthy snacks. If you need to improve your relationship with someone, schedule in some uninterrupted time to just be with them.

You don't have to try to improve everything at once. Simply pick 1-3 sections from your wheel that really motivate you to start making some positive changes. 

 

Evaluating Your Wellness Wheel

 

"Every time you set out to try something and you do not succeed at it, it's not a failure, but a learning experience. When you reflect on your progress, it just means you're looking at information. You're not judging yourself." - Rob and Devon Dionne

 

Take some time once a week to look at your accomplishments. Grab your wellness wheel and see if you've made any progress. Don't judge yourself, just reflect on what you've done so far with your goals. There's no failing here; only learning.

If you're not making the progress you want to make or you're not motivated to keep trying, go back and reflect once again on your Wheel of Wellness. Choose different sections to focus on or make new goals for yourself.

Evaluate and create a new Wheel of Wellness for yourself every 3 months. Surprising enough, sometimes all it takes is 3 months to see some change!

 

 

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

3:30 The Open Sky Fitness Review contest to win a free book!

7:00  Work one-on-one via coaching with Rob and Devon

9:00  The Wheel of Wellness

10:45  The Twelve Categories of the Wheel of Wellness

14:00  Deciding what you're happy with and what you're not happy with in your Wheel of Wellness

14:30  Breaking down each of the 12 categories

27:10  Completing your Wellness Wheel to understand where you're at

28:20  How to reflect on your Wellness Wheel and make positive changes

29:30  What is "brain dumping" and how to do it.

31:00  How to take action with baby steps in 1-3 different areas of the wheel

37:00  Evaluating and reflecting on the changes your making in your life.

40:20 Closing comments with Rob and Devon

1:24:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE 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 151 - Improve Your Life with the Wheel of Wellness! We hope you have gained more knowledge on how to be a healthier you.

May 30, 2017

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:

  1. Beginner: 4x4 HIIT
  2. Intermediate: 30 High, 30 Low HIIT
  3. 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:

  1. A fast body weight movement:
    1. Burpees
    2. Jumping jacks
    3. Running in place
    4. Mountain climbers
  2. A lower body movement:
    1. Lunges
    2. Squats
    3. Jump squats
  3. An upper body push movement:
    1. Push ups
  4. An upper body pull movement:
    1. Bent over rows
  5. An integrated core movement:
    1. Planks
    2. Side plans
    3. Hip bridges
    4. 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:

  1.  Dumbbell jump squat
  2.  Walking lunge with the weight on your back
  3.  A dumbbell bench with your butt hanging off of the edge
  4.  A bilateral bench with butt off of the edge
  5.  A bent over row with a straight up barbell
  6.  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, SelfWomen’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:

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.

May 23, 2017

Please leave a review at http://openskyfitness.com/review

 

Start to Improve Your Health Today

 

"Just know that you're doing the best that you can and be kind to yourself. Especially with unpredictable stresses, they can be really debilitating. emotionally and physically." - Devon Dionne

 

On today's episode of the Open Sky Fitness podcast, we'll be discussing how to navigate yourself through stressful times and how important it is to not be a victim or your situation and take control of your situation.

In everyday life, we may face predictable and unpredictable stresses that can throw us off course to living a healthy lifestyle. Listen and learn about our favorite tools that not only help other people, but Devon and I as well get back on track with our health.

 

Predictable vs. Unpredictable Stresses

 

"Stress is a state of mental or emotional strain or tension resulting from an adverse or very demanding circumstance." - Devon Dionne

 

Predictable stress is when you know something is coming up in the future and you can start planning ahead now as far as eating healthy, getting enough sleep, and fitting in some exercise:

  • Vacations
  • Business trips
  • Family reunions
  • Parties
  • Holidays

Unpredictable stress occurs when you least expect it and you probably didn't plan for it:

  • Accidents,
  • Injury
  • A death
  • A breakup or divorce
  • Losing your job
  • A Natural disaster

 

Rob & Devon's Best Tips to Regain Focus on Your Health

 

"Getting mad at yourself only creates more emotional stress. You're just human and its normal that different stresses will come up. Don't try to be a super hero and just forgive yourself for getting off track. " - Rob and Devon Dionne

 

When you don't plan ahead or the unexpected actually happens, follow these initial steps to focus back on your life, health, and wellness:

  1. Accept that you're off track and forgive yourself.
  2. Get a piece of paper and write down a list of healthy habits that you want that are out of integrity.
  3. Base and create your list off of the 4 Pillars of Integrity: Fitness, Nutrition, Community, Lifestyle

Devon's Routine to Get Back on Track

Everyone has different goals and methods for helping them get back on track with their health. For Devon, the following steps help:

  1. Drink tons of water and eat lots of vegetables.
  2. Cut out sugar completely and eat more potatoes, squashes, and other starchy vegetables to give her back her energy.
  3. Drink half the amount of caffeine and try to switch to green tea rather than completely cutting out caffeine.
  4. Fit in 1-2 days a week to workout so that it becomes an easy habit to add back to her routine.

Outsource Help to Make Your Goals Happen

 

If you live with another person or have a family, talk to them about your healthy lifestyle goals and ask them to help you make them happen. For example, if your family tends to have a lot of sweet and salty processed foods around the house, kindly ask them to eat them outside of the house to help you not feel tempted to break your goals.

To make your life even more stress-free, turn to and hire other people to help you:

  • House cleaners
  • Personal trainers
  • Bookkeepers
  • Personal Assistant
  • Life Coach
  • Nutritionist

The list goes on and on as far as the amount of people that are out there who can help you really tackle the problems you want to solve.

You might be thinking to yourself, "Okay, but it's super expensive for me to hire someone like a professional cleaner." Rather than thinking about the money, you can always see it as a way to win back the time you would have lost if you had ton all of those task on your own.

 

Thursday Night Live Q & A Sessions with Rob and Devon

Each Thursday night at 7pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Get Your Own Open Sky Fitness Apparel!

For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!

 

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:10  Don't forget to buy some Open Sky Fitness apparel this week!

4:00  Open Sky Fitness Q& A: Thursday nights 7pm PST via the closed Open Sky Fitness Facebook group

7:00  Questions from the OSF Facebook group: How can you respond to people who tell you, "Oh you're so lucky to have a fast metabolism." But the reality is that you work hard to have a healthy lifestyle through food and exercise.

10:50  OSF Facebook group question: Will doing both cardio and weight lifting in the same session oppose each other?

13:50  OSF Facebook group question: "My biceps are lopsided. Is this normal? Should I be working one harder than the other to even them out?"

18:00  How do you get your health back on track? Is it better to jump right in to it or start slowly?

20:00 How Devon gets back on track with her health.

26:00  What is stress and how does it affect out lives? How can we take control of it?

27:40  The two different types of stress: predictable and unpredictable stress.

31:40 Steps to regain control of your stress and get back on track

40:30  What to do if it's difficult to schedule and fit in healthy changes?

45:00  How to navigate future predictable stress.

49:00  How to stay healthy during vacation, traveling, or over the holidays.

54:00  Navigating unpredictable stresses in life.

58:00  Don't be afraid to ask for help in your mission to get healthy.

1:02:10 Closing comments with Rob and Devon

1:03:15 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 149: Getting Back on Track with Your Health! We hope you have gained more knowledge on how to be a healthier you.

May 16, 2017

Please leave us a review at http://openskyfitness.com/review

Living the Primal Blueprint Lifestyle

On this week's episode of the Open Sky Fitness Podcast, the incredible and inspirational Mark Sisson joined us to share his personal stories around health and wellness plus advice on living healthy through Primal Blueprint.

Mark is the originator of the Primal Blueprint, best-selling author of several books including The New Primal Blueprint and Primal Endurance, founder and blogger of Mark's Daily Apple, and creator of Primal Kitchen and the latest Primal Kitchen Restaurant chain.

I had such a great conversation with him and he answered quite a few of the questions that some of our members of the closed Open Sky Fitness Facebook group had for him.

We talked about nutrition, fitness, endurance training, and the growth of Mark's various businesses and projects.

 

What's the Difference Between Primal and Paleo Diets?

 

"You don't have to be Celiac to have grains negatively impact your health. People's lives can dramatically change when they cut out the sugars, the grains, and the industrial seed oils. Their inflammation goes down, they lose weight, and they can get off their medications." - Mark Sisson on the power of cutting out unhealthy foods from our diets. 

 

Primal and Paleo diets seem to be converging, but there are still some differences between the two. According to Mark, Paleo seems to be more restrictive compared to Primal. The Primal diet is friendlier as it allows:

  • Some dairy products
    • Ghee
    • Grass-fed cow products
    • Raw milk
    • Certain cheeses
  • Wine and other alcohol
  • Some saturated fats are okay

 

 

First Steps to Eating Healthy

 

"The first step to eating healthier is to recognize that sugar is just really toxic. The less sugar we can consume in a lifetime, the better off we'll be in the long end." - Mark Sisson  

 

To begin to eat healthier, the best thing you can cut from your diet are artificial sugars that are hidden in various foods and drinks such as:

  • Sweetened tea
  • Smoothies from fast foods places like Jamba Juice
  • Refined carbohydrates in processed foods
  • Industrial seed oils:
    • Corn oil
    • Soybean oil
    • Canola oil

 

Endurance vs Sprint: What's the Best Way to Get in Shape?

It might seem rational that the longer you work out for, the more weight you'll burn, correct? Not likely.

According to Mark, long-distance training is not the best way to manage your weight and it can actually harm your joints because you're doing a repetitive movement for such a long time.

Because workouts like HIIT and sprinting are such explosive actions that easily help you get your heart rate up, your body experiences enough acute stress that you end up building muscle and losing weight. 

This doesn't make that you have to give up endurance training as your go-to workout, it just mains that make you should mix up your workout to include more HIIT or sprints to help avoid injury or chronic stress.

 

About Mark Sisson

Health and fitness expert Mark Sisson is the bestselling author of The Primal Blueprint and several other Primal Blueprint-branded books, and one of the leading voices of the burgeoning Evolutionary Health Movement. His blog, MarksDailyApple.com, has paved the way for Primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being.

From its humble - and controversial - beginnings in 2006, Mark's Daily Apple has grown into one of the highest-ranked health information resources on the Internet, with some 3 million unique visitors each month. Mark, 62, has a BA in biology from Williams College and is a former world-class endurance athlete, with a 2:18 marathon and a fourth-place finish in the Hawaii Ironman World Triathlon Championships to his credit.

Today, Mark directs his competitive energies into high-stakes Ultimate Frisbee tournaments against competitors decades younger. Besides blogging daily, Mark conducts seminars on the Primal Blueprint way of life and hosted 9 multi-day total immersion retreats called PrimalCon at locations across America and in Mexico from 2010-2014.

He operates Primal Blueprint Publishing in Malibu, CA, publishing his own titles as well as work from other authors promoting ancestral health principles. Mark is married to Carrie and they have two children.

 

Get Your Own Open Sky Fitness Apparel!

For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

4:10  Get your own Open Sky Fitness apparel for this week only!

6:20 What's the best way to restore electrolytes naturally (no Gatorade) after an intense workout?

13:40  Introduction to Mark Sisson.

14:10  The secret to walking across a slackline.

17:15  The beginning of Mark's Daily Apple blog website.

20:00 How Mark's Daily Apple has grown and what it offers to its readers.

23:00  Mark's first book, The Primal Blueprint and how Mark began his business.

26:00  How does Paleo nutrition connect with being Primal?

28:00 What's acceptable in the Paleo Diet and what's not?

30:40 Is there a proper way to prepare legumes compared to what other people would do?

33:00  What do you do to find the best information on nutrition?

36:50  The value of looking at different types of nutrition from Paleo to Vegan to Vegetarian in order to help your individual health.

37:40  Mark's beginning as an endurance athlete who was following a high-carb diet and how that affected his health and wellness.

40:00  The power of good nutrition and cutting out the bad foods.

42:00  Rob's own transition to starting to eat healthy foods.

42:55  What are some baby steps to get started on eating healthier foods.

 45:20 Mark's advice for those who over-train or do long-distance cardio as a means to manage their weight.

48:00  How to burn body fat at the gym

53:00  How can you tell when your body actually needs carbs vs. your body is craving for carbs.

57:30  The best workout to help you lose weight.

1:01:15  What should a week of workouts look like for a person?

1:05:10 Facebook question: Are their vital nutrients, minerals, and vitamins that the Primal Diet doesn't provide if you properly follow it?

1:08:50  Facebook question: When will Primal Kitchen products be coming to outlets in the UK?

1:11:00  Upcoming Primal Kitchen restaurant openings

1:12:35 Closing comments with Rob and Devon

1:16:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

To Download Rob’s FREE workout templates click below**

Download Templates

Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.

Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com

Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”

And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Thanks for listening/reading Episode 148  with Mark Sisson: How to Heal Your Body with the Primal Blueprint! We hope you have gained more knowledge on how to be a healthier you

May 9, 2017

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 ApronThey 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:

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!

May 2, 2017

Please leave us a review at http://openskyfitness.com/review

 

Help Your Children Create Healthy Habits with Food

 

"If you can present health in an interesting and fun way to children, they will make a change." - Dr. Bill Sears

 

Helping your children to create healthy habits by eating nutritious, whole foods can be quite the challenge. So this week on the Open Sky Fitness Podcast, we invited Dr. Bill Sears aka The Trusted Source for Parents to come on the show and share his tricks and tips to give children the small nudge they need to start thinking about being healthy for life.

We also took some time at the beginning of the show to answer a question from the Open Sky Fitness Podcast group  on Facebook about  static stretching vs dynamic stretching in relation to pre-workout and/or post-workout

 

Shaping Young Tastes

 

"You don't get fat by eating healthy fats. You get fat by eating junk carbs." - Dr. Bill Sears

 

It's basically impossible to get kids to eat all of their vegetables at dinner or eat a piece of fruit instead of a cookie as a snack. But if we associate health foods with something that is relevant and important to the child, eating healthy could become a major focus for them.

Simply call a group of foods something like "soccer food, "tall food," or "pretty hair food." If your child is having a hard time believing you, ask a mentor such as a sports coach or teacher to help step in.

Dr. Bill's Rules of Two

It takes two months to help a child like healthy foods. To help them stay on track, teach and remind them of this saying that Dr. Bill came up with:

 

"Eat twice as often, eat half as much, and chew twice as long."

 

The Best Nutrition for Babies

 

"A mother's milk contains the very nutrients that the brain loves such as the best fats and that's why healthier and smarter babies tend to be breast-fed. Mother Nature intended it to be that way." - Dr. Bill Sears

 

A mother's milk is vital for a healthy brain and according to the latest research, babies could benefit from it most if they're breast-fed for up to 3 years.

When a baby begins to eat solid foods, Dr. Sears recommends including avocados and salmon.

At 6 months, babies can begin to eat avocados and salmon at 7 months to help develop a healthy brain. Why avocados? Because the brain is the No.1 organ affected by nutrition and healthy fats are a great way to introduce healthy, fatty, solid foods.

 

 

The 5 S Diet

 

"The root cause of most illnesses and ailments is inflammation because our immune system is out of balance. We're a sicker society than we've ever been. People will object and say, "Well, we're living longer." That's true, but we're living sicker. Our health spans, not our life spans, is what's really important." - Dr. Bill Sears

 

To help prevent inflammation, Dr. Bill suggests following the 5 S Diet:

The 5 S Diet

  • Salmon (Wild Alaskan Salmon)
  • Smoothies with healthy fats
  • Salads
  • Snack Smart
  • Science-based Supplements

 

What Not to Eat to Avoid Inflammation

 

"The organ most defected by artificial sweeteners is the brain. When you consume aspartame, the crave center in the brain lights up and you crave more sweeteners. You don't lose weight by drinking a diet cola. Soft drinks are the number one cause of inflammation." - Dr. Bill Sears

 

Avoid anything with:

  • Added sugars on food labels
  • Chemical foods that include
    • High Fructose Corn Syrup
    • Artificial Sweeteners
    • Flavor Enhancers
    • MSG

Don't Do Diet Drinks

 

About Dr. Bill Sears

Dr. Sears, or Dr. Bill as his “little patients” call him, has been advising busy parents on how to raise healthier families for over 40 years. He received his medical training at Harvard Medical School’s Children’s Hospital in Boston and The Hospital for Sick Children in Toronto, the world’s largest children’s hospital, where he was associate ward chief of the newborn intensive care unit before serving as the chief of pediatrics at Toronto Western Hospital, a teaching hospital of the University of Toronto.

He has served as a professor of pediatrics at the University of Toronto, University of South Carolina, University of Southern California School of Medicine, and University of California: Irvine. As a father of 8 children, he coached Little League sports for 20 years, and together with his wife Martha has written more than 40 best-selling books and countless articles on nutrition, parenting, and healthy aging.

He serves as a health consultant for magazines, TV, radio and other media, and his AskDrSears.com website is one of the most popular health and parenting sites. Dr. Sears has appeared on over 100 television programs, including 20/20, Good Morning America, Oprah, Today, The View, and Dr. Phil, and was featured on the cover of TIME Magazine in May 2012. He is noted for his science-made-simple-and-fun approach to family health.

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

4:20 Static stretching vs dynamic stretching in relation to pre-workout and/or post-workout

7:35  Why dynamic stretching is good for the body

14:00  Static stretching and its benefits

21:35  Introduction to Dr. Bill Sears

23:00  Inflammation and Inflammatory Diets

26:30  The Dr. Sears Wellness Institute

31:00  The 3 Magic Words to teaching kids how to eat healthy

 

32:00  Why avocados and salmon are such great foods for babies and young children to eat.

 

33:50  Why the ideal amount of time to breastfeed your baby could by 3 years.

35:40  Dr. Bill's Rule of Twos

 

38:00  The connection between the tongue, brain, and gut to help shape young children's taste buds

39:20  How can we help multiple children start to like healthy foods.

44:00  How to talk to your child about healthy foods like salmon

49:45  Why is inflammation so important?

52:50  What are some of the foods that people should be eating to help with inflammation

 

58:10  What foods should people stay away from to avoid inflammation

 

59:35  Is there a danger of inflammation from diet sodas?

1:05:35  Why crash diets don't work compared to just eating whole foods on a regular basis.

1:12:00 Why we should take our health into our own hands.

1:15:30  Rheumatoid Arthritis: food and exercise recommendations

1:18:20 Closing comments with Rob and Devon

1:21:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE 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!

 

 

Apr 25, 2017

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:

 

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!

Apr 18, 2017

Please leave us a review at http://openskyfitness.com/review

 

The Power of Paleo to Heal Your Body

 

"You can start small. Just eliminate one thing at a time or try baby steps. Two steps forward is better than nothing when you're changing your health." - Cristina Curp of Castaway Kitchen

 

On this week's episode, Rob had a wonderful interview with Cristina Curp of Castaway Kitchen. They discussed how Cristina discovered she had an autoimmune disease and how not only she, but her entire family has turned towards eating healthy foods including Paleo based recipes.

On this episode, you'll also learn:

 

Healing Cristina's Hidradenitis Suppurativa with Paleo

For years, Cristina had Hidradenitis Suppurativa [HS] which is a chronic autoimmune disease which is incurable, extremely painful, skin disease. After years of seeking help from dermatologists, she decided that this was just the way her body was and she would always be like this.

Then, Cristina began to take out certain foods from her diet and noticed an extreme change. By leaving out night shades and gluten to follow a Whole 30 and Paleo based diet, she was able to heal her skin and leaky gut.

 

Autoimmune Disease and Nightshade Foods

What are nightshade foods? They belong to a particular food group family and include:

  • Tomatoes
  • Tomatillos
  • Eggplant
  • White Potatoes (not Sweet Potatoes)
  • Goji Berries
  • Tobacco
  • Peppers (bell peppers, chili peppers, paprika, tamales, tomatillos, pimentos, cayenne, etc)

 

Fast Twitch vs Slow Twitch Muscles

Rob and Devon also took some time at the beginning of the show to answer a question from the closed Open Sky Fitness Podcast group  on Facebook about fast twitch muscles vs slow twitch muscles. On the show, you'll learn about the difference between each muscle group and how to strengthen both of them.

 

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  Fast twitch vs slow twitch: Does it influence the way we train and our performance?

8:00  How to know if you have more fast twitch or slow twitch muscles.

13:00  How to train your muscles for max results

14:40  Rob and Devon's workout tips to strengthen muscles, build your muscle mass with hypertrophy, or improve your endurance.

21:15  Introduction to Cristina Curp of Castaway Kitchen

24:00  Cristina's story and why she began to follow Whole 30 and Paleo diets

27:10  Cristina explains what the Whole 30 program is all about and how it's helped her improve her autoimmune disease and overall health.

29:30  Cristina discovering her main triggers for her autoimmune disease: nightshade foods

32:00  How Cristina handles avoiding nightshade foods around her family

33:00  How bread can affect autoimmune diseases

34:40  How parents can transition into being healthy around their families

37:00  Cristina and her family's favorite Paleo recipes

38:40  What's in Bob's Red Mill ingredients that make it so safe for Paleo baking.

43:00  How Cristina transitioned from eating her favorite foods as a child to cooking Paleo friendly recipes. What happens when her entire family gets together to eat?

44:30  How Cristina's entire family transitioned to eating healthier foods.

47:00  How Cristina's husband has changed because of Paleo recipes.

51:00  The affect some foods can have on Cristina's mind and body. Why she follows a low-carb diet.

59:15  Cristina's favorite meal to cook: crispy ground beef with garlic, lemon peel, turmeric root, and lots of herbs

1:02:45  Cristina's favorite Paleo ingredients or meals to cook for her family

1:05:10  About Cristina's books: 30 Minute Clean Eats on a Budget, The Autoimmune Protocol Instant Pot Cookbook, 35 Paleo Low-Carb Recipes

1:10:00  Closing comments with Rob and Devon

1:11:55  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE 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!

Apr 11, 2017

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:

 

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!

Apr 4, 2017

 http://openskyfitness.com/review

"Skin is our magic mirror. It's right on the surface of our bodies. It's a great opportunity to use your skin as a way to look at your overall health and to see if you're on the right track with your lifestyle choices of there are root causes that need to be addressed." - Dr. Trevor Cates

 

Skincare from Within

On this week's episode of Open Sky Fitness, we had Dr. Trevor Cates aka The Spa Doctor join us on the show. Dr. Cates is a licensed naturopathic physician with an education in science-based and integrative medicine and over 14 years of clinical experience.

We had a really great conversation today about skincare and what we can do to improve our health including which foods can either help or hurt our skin.

 

What is a Naturopathic Physician?

A naturopathic physician uses an integrative, natural approach to find the root cause of health issues and find natural ways to help support and heal the body. They can prescribe medicine, but they want to find the best, natural way to help improve the body without prescriptions.

 

6 Root Causes of Skin Issues

 

"Instead of being hard on yourself about your skin's appearance and then trying to cover it all up with makeup, you can be using your skin as a tool. It's giving you information about the health of your skin and body so that you can make positive changes in your life." - Dr. Trevor Cates

 

Take a moment during your morning or night routine such as when you're brushing your teeth to pay attention to your skin. If you notice that something is off about it, ask yourself what have you been doing lately that could cause it. How's your sleep, stress levels, nutrition, or water intake?

According to Dr. Cates, 6 of the most common root causes of skin problems include:

  1. Hormonal Imbalance
  2. Low Thyroid Function
  3. Hyperthyroidism
  4. Adrenal Hormones
  5. Gut and Microbiome Connection
  6.  Skin Products

 

Skin is Your Magic Mirror - The Spa Doctor

 

 

Are Skin Care Products Even Good for Us?

 

"It's really important for us to take a closer look at our personal care products and what we're using. I know that people are trying to do a good thing to try to make their skin look better, but in both the short and long-term, it can actually make things worse with your skin and overall health." - Dr. Trevor Cates

 

In general, we use about 9 different products on our skin every day and that ends up being about 126 different ingredients. Only 11 ingredients have been banned in the US, but thousands of ingredients have been banned in Europe.

Some products that include "fragrance" in their list of ingredients are using it to cover up other ingredients such as diethyl phthalate. Ingredients such as this can be absorbed into the blood stream and disrupt our hormone levels.

For healthier skin, Dr. Cates recommneds using essential oils or a product that is at a 4.5 ph level. Some packaging will tell you the ph level, Otherwise you can call the manufacturer and ask them for it.

Essential oils are healthier and have better qualities such as enhancing the skin and improve skin issues.

 

How Does Food Affect Our Skin?

As you might imagine, some foods are really good for our skin and others may cause problems.

According to Dr. Cates, both avocados and wild Alaskan salmon are two great sources. Avocados have a good source of healthy oils, monounsaturated fats, and antioxidants that can really help the skin (but also trigger acne for some people). Salmon, sardines, anchovies, or fish oil capsules or supplements can be good alternatives as all of these are rich in Omega 3 fatty acids and are anti-inflammatory foods.

Try to have one avocado a day and fish or a supplement a couple of times a week to see if it helps improve your skin.

Sugar, dairy, and even coffee or wine be triggers for acne and inflammatory responses.

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:00  About Dr. Trevor Cates

3:00  Question from our listeners: I've lost so much weight on a calorie deficit diet, how can I start to eat normal again?

21:45  Introduction to Dr. Trevor Cates

22:30  What a naturopathic doctor does to help clients.

25:00  Dr. Cates experience with difficult skin and health when she was a child.

25:40  How Dr. Cates discovered naturopathic health.

28:00 The importance of looking for a naturopathic doctor who has graduated from one of the 4 year accredited schools.

31:50  How Dr. Cates chose the podcast name, The Spa Doctor.

33:40  What kind of information can we gather by just looking at the skin?

36:00 The 6 root causes associated with skin issues.

36:20  1) Hormonal Imbalance

37:00 2) Low Thyroid Function

37:20 3) Hyperthyroidism

37:26  4) Adrenal Hormones

37:45  5) Gut and Microbiome Connection

38:20  6) Skin Products

38:40  What we can do to help heal our skin.

41:40 Should we be using common skin products: lotions, perfumes, colognes, sunblock etc.?

49:00 What should we be avoiding at all costs to have healthy skin?

53:00  Are powdered sunblocks beneficial? What sunblocks do you recommend we use?

56:30  Are there preferred foods for your skin?

58:40  What are the different skin types and what can we do to help improve them?

1:02:00  How Dr. Cates gets in touch with clients and how she helps them.

1:06:30  Dr. Cates answers questions from our Open Sky Fitness Facebook Group

1:23:00  Closing comments with Rob and Devon

1:24:30  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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!

Mar 28, 2017

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:

  1. Arthritis and Osteoarthritis
  2.  Collagen Synthesis
  3.  Glutathione
  4.  Dissolves scar tissue
  5. Decreases inflammation
  6.  Increases elasticity in the body (joints, tissues, connecting joints, blood flow in veins)
  7.  Improves digestion
  8.  Skin recovery
  9.  Muscle Recovery
  10.  Cancer treatments (Breast Cancer specifically)
  11.  Allergies
  12.  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:

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!

Mar 21, 2017

Please leave us a review at http://openskyfitness.com/review

 

Join Our March Madness Challenge!

Making Healthy Skills A Lifestyle!

We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle.

We'll begin on Sunday, March 5 and end on Saturday, April 1.

Each week, we'll be focusing on a different area of health and wellness using apps and tools:

  • Nutrition
  • Fitness
  • Mental Health
  • Relationships

Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.

 

 

 Are Steroids Worth The Risk?

 

"Steroids change you for life and you have to be prepared for that decision. At 19 years old, like where I was, you are not equipped to make a decision that changes your life."

 

On this week's episode of Open Sky Fitness, a friend of Rob's agreed to do an anonymous interview about his previous experience with taking steroids. No longer taking steroids now, he gave Rob an inside look into how he got involved in steroids, why he decided to stop taking them, and what he learned from the entire experience.

Rob and his guest also spoke about:

  • The emotional and physical toll of taking steroids.
  • Why he has to do testosterone hormone therapy.
  • How his body changed before, during , and after steroid use.
  • The negative impact of taking steroids.
  • What would happen if steroid use were legal.
  • The impact that media has on men's body image.
  • The cost of buying steroids.

And most importantly, how this person plans to use his experience to help other people who are going through the same situation.

 

CHECK OUT OUR BATCH COOKING SHOW!

Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes!

To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group.

Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. 

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:00  March Madness Week 3: Mental Health

6:00  The Open Sky Fitness Podcast Facebook Group

11:30  How can you get enough nutritious calories during the day when you spend most of you day out of the house?

23:30  All About Steroids

24:00  When did you begin taking steroids? How old are you now?

24:26  Why did you start to take steroids?

26:00 His size before steroids vs when he took steroids to now without steroids

31:00  Did you ever face a moral dilemma before you started taking steroids?

33:00  Do you think steroids will ever become legal?

33:20  Participating in testosterone hormone replacement therapy

35:00  What types of steroids are out there? How do you take them?

36:50  Is there a limit to taking steroids? How do you know if you're taking too much?

38:00  Is there a negative impact if you take too many steroids?

43:00  Are steroids something to you can do a couple of times or is there a drop off point?

44:00  What were the side effects that your body went through?

48:00  If you could, would you go back and recommend taking steroids to your younger self? Do you regret ever taking steroids?

52:00 Do you think the media is responsible for affecting men's body image and perception of themselves?

56:30  How much did it cost you to take steroids?

58:00  How did you keep up with your steroid use?

1:00:00 When did you decide to stop using steroids?

1:02:00 Did your body take any additional hits because of steroids? Any areas such as your kidneys or liver?

1:03:00  Was it easy to find a hormone therapy doctor?

1:06:00  Did you experience any type of depression post steroid use?

1:09:00  How many people actually do steroids?

1:13:00  Does Hollywood make it easy for its actors to have access to steroids and specific trainers?

1:15:00  How was your temperament while on and off steroids?

1:16:00  What has life been like now that you're off of steroids? What difference do you feel? How long does it take until you feel like you need to take steroids again?

1:17:30  How do steroids affect your day to day life?

1:18:30  What's next in store for you?

1:21:30 Closing comments with Rob and Devon

45:00  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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!

Mar 14, 2017

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:

  1.  Get your fitness out of the way and do it in the morning.
  2.  Schedule in your workout or other activity you want to accomplish.
  3.  Keep your workout short if you're just starting out i.e. a 10 minute HIIT workout.
  4.  Do short workouts during commercials when you're watching TV alone or with your family.
  5.  Make a date with your friends to work out and hold yourself accountable.
  6.  Drink a bit of caffeine i.e. coffee, green tea, matcha, maca powder to help pick you up before a workout.
  7.  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.
  8.  Outsource and hire someone to help you: a professional nutritionist, personal trainer, or join a class
  9.  Stick to one program and see it through till the end.
  10.  Start simple workouts to get fit.
  11.  Kill two birds with one stone: Listen to audio books or podcasts only when you work out.
  12.  Keep an extra set of workout clothes in your car to take advantage of the opportunities you have to go work out.
  13.  Combine cardio and lifting workouts together by running or HIIT sets between lifts.
  14.  Do a 10-20 minute cardio exercise right after you lift weights to increase your heart rate at the end of the workout.
  15.  Join a community that helps you stay on track with your fitness goals.
  16.  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:

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!

Mar 7, 2017

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

  1. Learn and try to teach yourself how to be healthy with good habits:
    1. Seek out health information
    2. Read about nutrition and fitness
  2. Reach out to experts that can help and guide you with making changes in your life:
    1. Holistic Nutritionist
    2. Therapist
    3. Fitness Trainer
  3. Self-help and pay attention to your body's changes with the following tactics:
    1. Keep a food journal
    2. Start a bullet journal
    3. Create positive affirmations
    4. Focus on positive reflections of yourself and your accomplishments
    5. Pray
    6. Meditate
    7. Write in a gratitude journal
  4. Create one habit at a time that's very easy to commit yourself to do every day such as:
    1. Drink 80 - 100 oz of water everyday
    2. Eat 1 more vegetable
    3. Walk for 30 minutes
  5. Preparing yourself to be healthy:
    1. Meal prep
    2. Batch cooking
    3. 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:

 

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!

Feb 28, 2017

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

 

 

Open Sky FItness Podcast March Madness Challenge 2017

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:

 

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!

Feb 21, 2017

"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

 

 

Open Sky FItness Podcast March Madness Challenge 2017

 

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.

  1. Use your expertise to find clients that need your knowledge
  2. Know and target your demographic group
  3. Meet your target group half way
  4. Offer new clients a discount OR a trade of service
  5. 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:

  1. Eat 3-4 times a day without snacking and let yourself feel hungry 30-60 minutes before eating.
  2. How to deal with emotional eating impulses.
  3. Eat just enough food to be full, but not too full.
  4. 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

 

Skills-Pack-Map from One by One Nutrition Georige Fear Open Sky Fitness Podcast How to Create and Build Healthy Skills

 

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:

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!

Feb 14, 2017

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!

Open Sky Fitness Batch Cooking

 

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:

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!

Feb 7, 2017

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!

 

Open Sky Fitness Batch Cooking

 

 

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:

  1. Reject the diet mentality
  2. 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: Make Peace with Food & Your Body Open Sky Fitness PodcastChristy 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, Refinery29SlateBuzzFeedModernist 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 Refinery29Health, 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:

 

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!

Jan 31, 2017

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:

  1. A starting point to know your body
  2. 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

 

 

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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

 

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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!

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