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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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Now displaying: 2015
Dec 22, 2015

This week, Josh Trent of WellnessForce.com and host of Wellness Force Radio Podcast, will talk about “How to Stop Negative Thoughts,” as well as give some insight on the best fitness apps.  You will quickly learn how your emotional life can help or hinder your fitness goals.

Hold one second, before we hear from one of 2015’s top 50 digital health influencers, our host, Rob, wants to answer some questions sent by last weeks listeners.

Rob’s New Years Challenge

What are your New Years Resolutions?

Email them to Rob@OpenSkyFitness.com

Rob wants to hear what you need from him and wants to start a conversation to helping you achieve your health and fitness goals in 2016!  Perhaps you want to get a handle on how to change your negative thoughts, or perhaps you just want to loose 20 pounds.  Just send Rob an email and let him help you get you where want to be.  Send any questions to him and he will answer them on the show.

Last week Rob asked you to send in some questions that he could answer on the show. Here are two of his Question/Answers.

Q: Can I gain weight and still run 3-4 times a week? (From Jessie A)
A: Depending on your body type, running might be hindering your muscle building. Here is what I suggest.
Steps to gaining muscle mass
Eliminate the running completely from your program. It doesn’t mean you have to get rid of it forever, but it will hold you back if you have a hard time gaining muscle mass.
Keep 3-4 days a week of weight training. Split it up by concentrating on upper body one day and lower body the next.
Stress your muscles so your body must adapt. Make sure during your weight training that you are lifting heavy enough weights that it is putting stress on your muscles. Keep the reps between 8-12. Keep adding weight until your 8 reps is difficult.
Eat more food. Depending on your body type you might have to eat way more than you think. If you are an ectomorph, you might have to eat between 3000-5000 calories per day.

Q: How many days a week do I have workout to lose weight? (from Lauren)
A: If you are working out 5 days a week and you aren’t losing weight, there is a problem. There could be a few suggestions
Lift heavier. You won’t necessarily get bigger, it will lean out the internal fat of your muscles. Think of a fatty steak, lifting weights will lean out the meat.
If your cardio is not strenuous, you won’t have the best results. Just jogging for 45 minutes won’t change your body. Try HIIT Training. High Intensity Interval Training.
Take a look at your diet. Keep a food journal…are you eating too much, not enough? If you have an endomorph body, you could try a lower carbohydrate diet.

Josh Trent, The Interview

Josh was raised in Section 8 housing and fed by the Welfare Program a well balanced diet of cheese and Wheaties cereal. His mom suffered from Bi-Polar disease. Through this difficult upbringing, Josh created some negative belief systems that he took with him for the next twenty years of his life.

Josh’s Negative Beliefs

  1. People can’t be trusted. His mother suffering from Bi-Polar disease was not to be trusted.
  2. Money is bad and evil. His dad wasn’t around much and when he was around, he was consumed with work and making money.
  3. Bad things will always happen.

Because Josh didn’t know how to stop negative thoughts, he used food to numb himself. By the time he was 21 years old, he was 280 pounds. Trying to make a life change, he decided to move to Hawaii where he fell into personal training. For the next 9 years he engulfed himself in this world of health to help himself and his clients.

While he tried to work on how to stop negative thoughts, his mind and emotions were with him wherever he went until one day he had to ponder the question,  “Am I worth it?”. He realized was using other people to focus his attention away from the dark parts of himself. In 2012, after a falling out with a mentor, Josh quit the fitness industry and began working in a cubicle in Corporate America. All his emotional pain came to forefront and in a panic,  he sought personal development by attending a workshop called, Mastery in Transformational Training. Here he learned how to stop negative thoughts and replace them with positive ones.

The Stories We Create

We all create stories around what we learn as children. These stories can help you or hinder you in a happy life.  Once you are aware and know what those stories are that are holding you back, you can then create a new story in replacement. While the 10 day course helped Josh to find these stories, it was awareness that they existed that cultivated real change.

These negative stories are what stops us everywhere in life, including our health and fitness. For Rob, he spent 7 years, from the ages of 5-12, traveling an hour back and forth to New York City to audition for acting jobs. In seven years, he only booked one job which ended up being a humiliating experience. He then created a story that he was destined to fail and to this day, this story still weighs over him.

How to Stop Negative Thoughts and Change them to Positive Thoughts.

Charles Duhigg talks about the Habit Loop

You have an Impulse, the Cue, that a negative thought exists. You can take this information and funnel it in two ways.

1.  Action mechanism or habit.  You can either eat a doughnut or do something self deprecating, or you could create...
2.  Reward, feeling of release, self confidence

How do you funnel the Impulse into the Positive Reward and stop the negative thoughts?

  • -You take out the power by talking about it. You must realize it is just fear.
  • -You must replace the habit with the reward. You can only do this through having a conversation.

Create an Environment for Success.

  • -You have to feel your feelings in order to deal with them.
  • -You want to find friends that are also moving towards growth.

How do you recognize when you have the block?

  • -If you are blocked, you will notice it by feeling down, angry, sad, etc. Like, “I hate my job.”
  • -If you change your language from, “I have to” to “I get to”. It is a much more empowering.

Conversation is the key! Even if it uncomfortable, you must talk through that uncomfortable place in order to find the new place of understanding and connection.

How can Technology Help your Health?

  1. Accountability
  2. Community

As a kid Josh loved playing video games. After seeing film where Olympic athletes used technology to help these athletes win the silver medal, it inspired Josh to find technology devices to help regular people empower their wellness.

Any device must have a human connection or the device won’t last. Rock Health did a study that most devices only are used for an average of 3-6 months before they go into the kitchen drawer. However, Josh suggests if you are working with a coach or within a group, these technological devices can be very helpful. These devices can help to create better behaviors and habits

Josh Trent Created for Open Sky Listeners a Free Guide to Fitness Apps.

Download the FREE Guide Here.

 

Josh’s final piece of advice.

  • -When you are looking at your goals, you must manage the process and the road to get there. You must measure your process. You can do this through a coach or an app.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Email Josh at josh@WellnessForce.com

If you would like to learn more about Josh Trent Check out:

Website: WellnessForce.com

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

To leave a review for Rob and the Open Sky Fitness Podcast CLICK NOW!

Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com

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

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

Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them.

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

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

Thanks for listening/reading Episode 77, Josh Trent discussing “How to Stop Negative Thoughts” as well as give some insight on the best fitness apps. .  We hope you have gained more knowledge on how to be healthier!

Dec 14, 2015

Are you ready to learn “how to reduce cholesterol”, the "bad" kind?  In this weeks episode, Jimmy Moore, Host of the Livin' La Vida Low Carb Podcast and author of Cholesterol Clarity, Keto Clarity,  and the Keto Cookbook discusses just that.  Heart disease is the number one killer in our country causing 1 in 4 deaths.  We have been told that lowering cholesterol lowers our risk of heart disease.  Fat, is known as the culprit to raising cholesterol, thus we should avoid fatty foods.  Jimmy will show us that this science is incorrect.   Before looking at how to reduce cholesterol, Jimmy will show us the truth about what actually causes high cholesterol…the bad kind.

At age 32, Jimmy weighed over 410 pounds, had a 62 inch waist pants, suffered from high blood pressure, high cholesterol, and breathing problems.  He read a ton of diet books and was eating their recommended low fat diet. Yet, he wasn’t losing weight.   In the year 2004, he was given Dr. Atkins' New Diet Revolution.   It revolutionized the way he looked at nutrition.  He went from 16 cans of Coke and Swiss Miss Rolls down to 20 grams of carbohydrates per day, putting his body into a state of ketosis.  Over the next few years the 200 pounds of flew off, and his currently his health is off the charts.

 

How Jimmy Lost 200 Pounds!

Jimmy followed the Atkins' Diet which begins with a high fat, moderate protein, low carb diet that puts your body in a state of ketosis. This beginning state of the Atkins diet is also called the Ketogenic Diet. Through this way of eating, the chemistry of how your body uses nutrients to create energy changes. Instead of your brain using the sugars glucose as fuel, you brain feeds off of ketones created through the breakdown of fat. Glucose for energy is made by the body when it breaks down fats and proteins rather that through dietary glucose(sugars). On this diet Jimmy’s body became a fat burning machine!

 

Why the Ketogenic Diet worked for Jimmy?

  • He found it was easier than any other diet he had ever tried. He always felt satiated and never hungry.
  • He could eat delicious foods like pepperoni wrapped in cheese and dipped in mayonnaise.  and still lost weight
  • Once he added fat back into his diet, his sugar cravings disappeared.  He believes if you have a sugar craving often it is actually a craving for saturated fat.  If you eat some butter rolled in cheese, within 15 minutes, your sugar craving will go away.

 

How to Reduce Cholesterol…The “Bad Kind” on a High Fat Diet?

For years it has been ingrained in us that dietary fat raises cholesterol which will lead to heart attacks. Many doctors are still giving this advice, but Jimmy explains why this information is incorrect. Lets look first at why the most common cholesterol tests don’t tell the entire story.

There are two types of cholesterol:

  1. HDL, often labeled as the good kind
  2. LDL, known as the bad kind.

Doctors tests your LDL cholesterol with the LDL-C number.   This is an estimated number of your total LDL cholesterol. This number doesn’t tell the whole story.  It is calculated based on your triglycerides, HDL and other numbers on your lipid panel through the Friedwald Equation.  If you have a triglyceride count below 100 and an HDL above 50 the equation doesn’t calculate your cholesterol correctly.
-Instead test a LDL particle test which breaks down your LDL’s into two types

Two Types of LDL’s.

  1.  Pattern A, large, buoyant particles that are healthy and cannot penetrate the arterial wall.  These LDL’s are actually needed to carry nutrients to the brain.  Without the Pattern A LDL’s, your brain health declines
  2. Pattern B, which are small, dense LDL particles that penetrate the arterial wall which cause inflammation and increases your risk of heart disease.

How to reduce cholesterol (the Pattern B LDL’s!)

Reduce:

  • Carbohydrates
  • Sugars
  • Grains
  • Processed Foods
  • Vegetable Oils. (Such as canola oil, and soybean oil)

The Problem with Statins

Statins may lower your total LDL cholesterol, but they mainly lower the large fluffy LDL, leaving the smaller, dense LDL. Statins also oxidize the small particles making you more atherogenic, causing more inflammation in the body and leaving you more susceptible to heart disease.  Remember we shouldn’t be worried on “how to reduce cholesterol”, we should be how to reduce Pattern B LDL cholesterol and preventing it from becoming small and dense.  So stop eating sugar and bad oils.

Carbs, Insulin, and Weight Gain

A lot of people hear the word insulin and blow it off because they are not diabetic.  But blood sugar effects many people even if they are not yet diabetic.  As you eat carbohydrates, your body turns it into sugar.  Insulin is released to carry the sugar to the cells to use for energy.   If you have too much sugar, insulin carries it to the liver and turns it into fat.  It’s a storage hormone.  Thus, the more carbs you eat and don’t use for energy, the more your store in your fat cells.

Why is my Doctor Still Telling me to Eat Low Fat?

Remember, many doctors only have a couple of weeks of nutrition classes through their entire training.  Some have one class total!

 

What Jimmy Eats

-He eats according to hunger rather than at specific times.
-On a ketogenic diet, he can go for long periods of time without food

-Breakfast could be

  • Bulletproof coffee (if you like it)
  • Maybe your not hungry to 1-2 in the afternoon.  Eggs bacon and avocado

-Dinner maybe meat and vegetables slow roasted or things like

  • Green leafy vegetables
  • Non-starchy vegetables
  • Avocados
  • Meats, poultry, fish

Jimmy doesn’t stay away from carbs all of the time.
“If you are human, you are never going to stay 100 percent  perfect on the diet.  On Thanksgiving he had a little pumpkin pie.  The bigger picture is not perfection, but pursuing this as your lifestyle.  If you have a bump along the way it is ok.”  

Tips when transitioning to the ketogenic diet

  1. Cook your Food. We are used to living in an convenient society and we forgot how to cook. If you learn to cook you don’t need the convenient foods anymore. You find how to cook conveniently!
  2. Get your household in order
  3. Get rid of all the crappy carbs in your fridge
  4. Start eating healthy, real food? What is crazy about eating REAL FOOD? What IS crazy is stuffing your face with foods that you know are raising blood sugar, insulin, and inflammation. Yes your doctors are telling you to eat whole wheat bread in the morning, but that is scientifically wrong for health. That view is based on the calorie hypothesis and not on the science of hormones.
  5. EAT FAT: If you want to be a fat burning machine, you have to eat fat!!
  6. Keep it simple. Just use different spices to change the meal. There are a thousands of ways to make chicken, fish, and meat.
  7. Food is fuel. We have to stop looking at food for comfort.

 

Emotional Eating-

The knowledge of how to reduce cholesterol may not get you very far in heart health if you are eating emotionally. Jimmy was abused as a child and he covered up that emotion with food. Eating emotionally became a habit, and like a drug or alcohol habit, you have to break it. If you look at the brain of a drug addict and the brain of a sugar addict the same part of the brain is being stimulated!

Before he started Atkins, he had already be dealing with his emotional problems over the last 4-5 years.  Thus, by the time he received the Atkins Diet Book, he had an better emotional outlook on life and was ready for change.  He had seen his older brother, at age 32, have a series of heart attacks (which eventually killed him at age 41).  Jimmy woke up and realized he needed to take control of his life and not let his emotional eating kill him.

Jimmy’s Last piece of Actionable Advice

-Stop worrying about your weight. If you are looking at a scale to tell you how to feel about yourself, you are in for a long journey. Take a sledgehammer to your scale. Instead pursue your own health gain over weight loss.

As Rob says, “Health is not just food, it is lifestyle in the way that you live.”

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

If you would like to learn more about Jimmy and get links to all of his books, podcast, blogs  check out:

Website:  LivinLaVidaLowCarb.com

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

To leave a review for Rob and the Open Sky Fitness Podcast CLICK NOW!

Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com

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

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

Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them.

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

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

Thanks for listening/reading Episode 76, Jimmy Moore and How to Reduce Cholesterol, the “Bad” Kind.  We hope you have gained more knowledge on how to be healthier!

Dec 8, 2015

Elizabeth Benton, from Primal Potential Podcast, shares her best "weight loss strategies" on how to stay motivated, not make excuses, and how to build a routine. Since she was seven, Elizabeth has been obsessed with fat loss and yet she grew to become a 350 pound adult. As an obese woman, she worked in the health care industry developing anti-obesity programs as well as in the dietary supplement world.  Despite all the information she gathered, it didn't help her to lose the weight. She knew had to switch her plan of action and went back to the basics,  breaking all the dieting rules.  With this new lifestyle she lost over 150 pounds.

Liz’s Common Mistakes.

  • The all or nothing approach.  This doesn’t work because you constantly feel guilty and punish yourself.  Hint: Instead of "all in", think, "How is your Progress?”.
  • She always followed someone else’s plan.
  • Food and exercise were the focus instead of the consistency of implementing them.  “Why do I make bad choices?” That is the question to answer.

 

Liz’s Best Weight Loss Strategies.

  1. Pay Attention: Don’t tune out. Don’t act like the choices you are making are unconscious because you don’t want to deal with it.
  2. Get Curious about what is going on in your life.
  3. Write Down what is going through your mind when you have cravings. Did you have a fight with your family/coworker?  Are you tired? Did you have a bad day at work? Notice if you are using food to numb yourself or distract yourself from the real issues in your life.
  4. Ask. "Is it working?" Realize that the solution of mindless eating actually compounds the problems as opposed to solving them.  The stress is still there. You have then added more stress because now you feel crappy from the bad food. You are isolating yourself from the problem rather than finding a real solution.
  5. Make Small Changes.  The more stuff you take on, the lower your chances of success. Take one step at a time.

 2 Easy Steps Towards Weight Loss

Liz says two of the best weight loss strategies she could give you, you could start right now.

  1. Start your day with a fat loss friendly breakfast. Skip carbs in the morning.  Start with a a breakfast of proteins and fats.
  2. Get enough sleep.  A few nights of moderate sleep deprivation makes you more resistant to insulin making weight loss more challenging.   If you are tired, go to bed!

Why Calories In<Calories Out Doesn’t work.

With this weight loss strategy of calories In<Out, you ignore the chemistry that happens in the body.  When you intake less calories than your body is using your body has four options of how to deal with this deficit.  These four options your body chooses between are as follows.

  1. Fat Burning: This is the best one we all desire!
  2. Muscle burning: If you burn muscle, you'll look worse naked and lower your metabolic rate!
  3. Metabolic neutral: You body conserves resources.  Your metabolism decreases, your body goes on overdrive, and you are more hungry.
  4. Combination of all of the above.

You need to control hormones to make sure your body chooses the first option of Fat Burning.  You can control your hormones through the food you intake. The biggest player in this reaction is insulin.  Insulin is raised in the body when you eat carbohydrates.  Insulin is an anabolic hormone (helps the body build up and go into storage mode) that ushers food from the blood and delivers it to the cells.  If you have too much insulin, you will always be in storage mode.  If you are in storage mode, you CANNOT be in fat burning mode. 

Why it is better to eat carbs at night versus in the morning.

In the morning you are most sensitive to spiking blood sugar.  You have an exaggerated insulin response due to the exaggerated blood sugar spiking after not eating for 10 hours.  You will spend more time in storage mode and less time in the fat burning mode.  Also, in the morning, cortisol is at it's highest and combined with an insulin spike, you compound your fat storing capability. If you just eat protein and fat, your body won’t have a spike in insulin and you will go into fat burning mode.   This is ideal.

What you can do to get motivated!

On of the best weight loss strategies is increasing motivation.  “Most people don’t wake up motivated, you have to actively choose to create motivation everyday.  Creating a daily focus is important.”

  1. Place your focus on what you want, versus what you don’t want. If you focus on how hard it is, why its not fair, how frustrating it is.  What you focus on determines how you feel and how you feel impacts your actions.  “When you argue for your limitations you are going to get them!”  You will live into what you believe.  If you believe you are the fat girl and that weight loss is beyond you, then it always will be.  You have to change your belief.”  If motivation and commitment are required to fat loss, are you motivated and committed in other areas of your life? If you are, then you have motivation.  Hear what messages you were sending yourself when you are successful.
  2. Create Affirmations You Can Believe In! Your affirmations have to be things you can believe in!  If your 350 pounds, to say your skinny is just lying.  But, you could say things like: “I am in control of my choices. I am choosing to make progress towards my weight loss goals. I focus on the positive. Everyday I’m doing one thing to move in the direction to my goals.”  You may not be able to turn off negative thoughts, but you can replace them.
  3. Have Perspective:  If you can physically move your body and feed yourself, you can change your weight.

How to Keep Accountability

  • Track what you eat and how it makes you feel
  • Hire a Personal Trainer
  • If you need more accountability, ASK FOR HELP.  If you don’t ask, you probably want to stay comfortable if you fail.
    (Liz texts a picture of herself in her underwear every Monday and does body measurements to make sure she isn’t far off track.
  • If you need help with tracking you can read Liz's Blog on How to Track

Get Liz’s 28 Page Fat Loss Best Practices Blueprint FREE!!  Click Here

  • The normal price $97 but it's FREE until January 1st, 2016
  • It includes the best weight loss strategies
  • You'll have access to the information on mindset, nutrition, and fitness sections.

 

What one piece of advice does Liz want you to begin today?

Pay attention to yourself!  We pay more attention to reality TV and athletes than we do to our own bodies.  Become a student of yourself.  Often we are too ashamed to pay attention to ourselves or we only pay attention to ourselves when things are going well.  Pay attention all the time.  Try tracking, looking at yourself naked, and being with yourself even when you are uncomfortable.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Find Liz at:

PrimalPotentional.com

Primal Potentional Podcast

How to track Blog

Fat Loss best practices

 

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

To leave a review for Rob and the Open Sky Fitness Podcast CLICK NOW!

Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com

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

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

Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them.

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

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

Thanks for reading/listening to Elizabeth Benton and her Best Weight Loss Strategies.  We hope you have gained a ton of information to help you on your success towards health!

-Rob and Devon

 

Dec 1, 2015

In this weeks episode, Brett Hoebel, trainer from NBC’s, The Biggest Loser and creator of the 20 Minute Body,  will share some of his secrets on his diet, workouts, as well has give you some behind the scenes from the hit TV show.  You’ll learn what a Food Management Bag is and how it can help you in your health goals. You’ll also begin to understand the importance of looking into your emotional world and why that is imperative for long term success in change.

As a child, being adopted as well as having uncommon food allergies, Brett was different from his peers making him a perfect target for being bullied.  To try to impress and convince some kids to like him, he begin to binge eat to get attention and help him fit him.  This didn’t last too long before he plumped up and was being bullied again for being overweight. He was depressed, dateless, and abusing himself with emotional eating.  One day, hiding in the closet and stuffing his face with food, Brett decided to make a change.

He says when he this emotional rock bottom, he then went to the opposite extreme.  In sports practice, if the coach said 20 push ups, he’d do 30 and he began taking his mom’s advice about nutrition.  Over the next year and a half he lost 50 pounds, felt better and started dating.

From his experience Brett believes that you need an anchoring moment to create change:  He says, “If you have an emotional moment and do an action because of it, it ingrains it in your body mentally and viscerally.”  Action and accountability are the keys to success.   “The dumbbell and the diet don’t get you into shape, its your accountability to your word and your belief in yourself that do.”

What are Brett’s views on nutrition?

  • Eat things that were around 1000 years ago. “There wasn’t a bagel bush or a cracker tree or ice cream shrub around.”
  • Eat whole Foods like beef, chicken, kale, and almonds
  • Try a week without gluten and dairy and see how you feel; if you feel better keep the change.
  • Reducing processed sugar, alcohol, and salt will help you lower cravings and have more consistent energy levels. Begin to eliminate them slowly and you will quickly lose weight.  Even it’s a water weight, it will help get you excited, motivated, and dialed into the diet.:
    • If you have a sandwich, first try whole grain bread instead of white bread, then switch to gluten free wrap/bread, and then change the sandwich to a salad.
  • Stay away from the White Devils
    • White sugar  (replace with natural cane sugar or stevia)
    • White flour   (replace with almond, coconut, or whole grain)
    • White salt     (replace with Celtic salt, Himalayan salt, sea salt)
    • White rice     (replace with brown rice, wild rice, quinoa, yams)
    • White milk   (replace with almond or coconut milk)
  • Brett recommends cooking with coconut oil instead of butter
  • Batch Cooking:  Make a couple variations of food and put it in the fridge. The nervousness of what to eat and the anxiety will be reduced when you batch cook.  Plus you’ll save money.
  • Get a Food Management Bag:  These are coolers that perfectly store your food for the day.  You can take it everywhere.  If it's not in the bag, don't eat it.  Try these links for different companies: Fitmark or Six Pack Bags

Brett’s 20 Minute Body Program

Brett has created a program that “helps you find your fitness from within”. It comes with a series of workouts and a nutrition program that you can do from your own home or on the road.  The best part is everything should only take you 20 minutes; 20 minute workouts and recipes designed to be cooked start to finish in under 20. 

 

What Does Brett Eat?

Pre-breakfast:

  • Green Drink, Living Fuel, Supergreens.  Loves this product because it has a ton of fiber in addition to the green drink.  It also has 14 grams fiber, 21 grams protein, less than one gram of sugar

Breakfast:

  • 3 or 4 eggs or 6 egg whites
  • corn tortillas
  • avocado
  • steamed vegetables

Lunch:

  • salad
  • avocado
  • jicama (crunchy like chips)
  • meatballs

Dinner

  • Meat/protein
  • Sweet Potatoes
  • Steamed vegetables.

On weekends

  • Takes the time off from eating perfectly.

Brett’s Protein Recommendations.

  • He uses as a post workout drink or meal replacement sometimes.

Brett’s Workouts

  • Cross FIt Workout (Lockbox LA)
  • Yoga: Vinyasa (liz Arch)
  • Capoeria in the evening
  • Also enjoys spinning for straight cardio

Brett’s Experience on The Biggest Loser

  • All Contestants use the BodyBugg which is a calorie counter that takes into consideration the food they eat, and how much they want to lose.  The BodyBugg tells you when you have hit your daily goal.
  • Often the mental state is more important that knowing how to workout or what to eat.  This will make or break someone accomplishing their goals.  Having profound and emotional conversations may be needed in order to break through the blocks.  Don’t be

Biggest Loser Daily Workout Regime

  • Fasted Hike (no food)
  • Eat Breakfast (Have to cook their own food)
  • Mid-morning: Brett's workout  (Interval training with weights)
    Inspired by a combination of Coach Dos and Strong Man acceleration training (helps to not over training by doing less eccentric training)
  • Nap
  • Lunch
  • Pool
  • Evening Boxing and Metabolic Workout
  • Dinner
  • Treadmill at night if they didn’t burn their calories

Brett's Biggest Piece of Advice

“The dumbbell and the diet don’t get you into shape, its your accountability to your word and your belief in yourself that do.”

Write down what is the main reason you want to accomplish your goal.  Keep writing until you feel a connection to this.   If you find what you are emotionally connected to, you’ll have a higher chance of success.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Find Brett at:

Brett's Website:  BrettHoebel.com

20 Minute Body:   20MinuteBody.com

 

Rob’s Opening Workout

21, 18, 15, 12, 9, 6, 3
Burpees
Mountain Climbers
Push Ups
Sit Ups

Do 21 Burpees, 21 Mountain Climbers, 21 Push Ups and 21 Sit Ups,  Repeat all 4 exercises again with 18 reps, then again with 15 reps, all the way down to three reps

  • If you are in shape it could take you 10 minutes,
  • If you are a beginner, it might take you a 1/2 hour

 

Want a reminder of how to build your own workout program.  Check out Episode 59

Download Robs FREE Workout Template, text the word Lifting to 33444

Leave a review for Rob and the Open Sky Fitness Podcast, text OSFreview to 33444

To leave a review for Rob and the Open Sky Fitness Podcast click NOW!

Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com

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

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

Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them.

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

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

Nov 24, 2015

You know Rob as the founder of Open Sky Fitness and the Open Sky Fitness Podcast, but did you know he also has an obsession with cooking fantastic meals? In this weeks Episode, Rob and his wife Devon will discuss the importance of “batch cooking” in creating a healthy lifestyle. They also give you a step by step way to begin as well as a few of their favorite recipes and healthy dinner ideas. Below we will take you through these steps.

What is Batch Cooking?

Batch Cooking is when you prepare many portions of meals at once and then save the remaining portions for a future meal. In other words, when you are cooking dinner, cook 4-5 times more than you would normally eat and save the rest for lunch for the week, or dinner the next few nights. It’s just a simple way of saying that you are preparing your meals and snacks ahead of time. For health this, is key. Rob says, “If you are not planning to succeed, you are planning to fail.”

Why is it Important for Fat Loss?

Rob and Devon have found that their clients learn quickly about what foods to eat, but often their lack of preparation holds them back from actually being able to accomplish their desired goals. Batch cooking is an easy way to help you make better choices of what foods you eat.  When you are hungry and tired you tend to go towards foods that will give you instant energy. These would be your carbohydrate heavy foods like sugars and breads. If you already have a great meal in a Tupperware in the fridge, you will be less likely to stuff your face with the donuts at the office. Also, when you are tired from a long day at work and you don’t really feel like cooking, you will be less likely to stop for a Big Mac if you know you are on your way home to a delicious steak and roasted vegetables.

Why is it Important for Building Muscle Mass?

When you want to build muscle mass the first ingredient is adding a ton of healthy foods into your daily diet. For some people that might be simply eating larger portions; for others that might be adding an entire extra meal. Who has time to cook four meals a day everyday? That’s why you can take a few hours to prepare a few different recipes that last for multiple meals and you’ll always have food at your fingertips. You won’t have to think about your next meal, it’s already there in your cooler. You won’t have to grab the chips from the vending machine because you have a homemade trail mix in your man purse.

Batch Cooking for Beginners...

Are you a newby in the kitchen? It’s ok, just don’t go overboard.   At the beginning look for recipes that have a simple and short ingredient list like a chili or frittata. Don’t get overwhelmed with the recipes with 20 or more ingredients. The important thing is that you get started in your new goal of a healthier lifestyle.

Food Prep with the Experienced Chef...

Rob says his time in the kitchen is like conducting an orchestra.   He looks at his different sections and tools in workspace as the different instruments. He has meatballs on the stove, spinach stuffed mushrooms in his oven, carne asada on the grill, a vegetable crudite on the cutting board, and bone broth in the crockpot. When he goes shopping he plans accordingly. If you love to cook test your skills and create a symphony in the kitchen!

Don’t want to cook?:Healthy Dinner Ideas on the Go.

Like the idea of preparing meals but hate to cook at home? Rob and Devon truly believe that home cooking is the key to really being healthy. At restaurants and supermarkets, you don’t have control over what kind of oils or how much salt they use; nor do you know of the quality of their ingredients. However, if you really don’t have an hour a week more of time or if you just despise cooking with a passion, Devon recommended the following healthy dinner ideas: Go to your local Whole Foods, Bristol Farms or Ralph's to the deli section where they have their prepared foods. Pick out a few different meats, some green vegetables, and an additional side dish that look delicious and healthful. Make sure to get the large size of each so you will have plenty of left overs for a few lunches and/or dinners. It's "batch shopping" instead of "batch cooking"!

Steps for Batch Cooking

  1. Choose one or multiple recipes that you know you will enjoy eating for a few meals
  2. Write out a shopping list of the ingredients.
  3. Put both the shopping date and cooking date in your schedule.
  4. When cooking remember to clean as you go!
  5. After your meals are prepared,  separate them into tupperware for later.
  6. If there is way too much, put some in a freezer bag and freeze (remember to write the item and date on the bag)
  7. Make sure to bring your meals or snacks to work.

R & D’s Favorite Batch Cooking Recipes

BUTTERNUT SQUASH SOUP

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes

Ingredients:

  • 2 large butternut squash (about 4 1/2 lbs..) or 4 lbs. peeled and cubed butternut squash
  • 2 medium onions chopped
  • 3 cloves garlic minced
  • 3 Tbsp. butter
  • 1/2 tsp. salt plus more to taste
  • 8 cups chicken or vegetable broth

Preparation:
Halve, seed, peel, and cube the butternut squash. Heat a large pot over medium-high heat. Add the butter and the chopped onion. Sprinkle with salt. Cook, stirring occasionally, until the onion is soft, about 3 minutes. Add the garlic and cook until fragrant, about 1 minute.  Add the squash and the broth. Bring to a boil. Cover, reduce heat to a simmer, and cook until the squash is very tender, about 20 minutes. Transfer small batches to a blender. Hold a kitchen towel over the top (to prevent burns) and blend until smooth, 2 to 3 minutes per batch. Return the soup to the pot and add more salt to taste.
Tip: If possible reheat on stove top: Makes 4 to 6 servings

Roasted Broccoli

Makes: 8 servings
Prep: 15 mins
Stand: 5 mins to 10 mins
Roast: 20 mins to 25 mins 425°F

Ingredients
2 pounds broccoli washed and cut into bite size pieces 2 tbsp Olive Oil (or to coat)
1/4 cup olive oil
Salt
Pepper
Pinch of Red Pepper flakes (optional)

Preparation
In a bowl, mix broccoli with olive oil.  Salt and peppers to taste.  Place on a sheet pan or cookie sheet.  Bake in 425 degree oven, stirring occasionally, for 20-25 minutes or until tender.

Tip: Best if reheated in toaster oven or oven.

 

Hearty Grass Fed Beef Chili

Prep Time: 20
Cook Time: 1.5 Hours

Ingredients:

  • 2 pounds Grassfed Ground Beef 85/15
  • 1 Medium Yellow Onion, Chopped
  • 1 Red or Green Bell Pepper, Chopped
  • 3 Garlic Cloves, Coarsely Chopped
  • 1/4 Cup Chili Powder
  • 1 tsp Ground Cumin
  • 1 tsp Dried Oregano
  • 1/4 tsp Ground Cayenne Pepper
  • 1 Tsp Salt
  • 1 tsp Fresh Ground Pepper
  • 1 28oz Can Diced Organic Tomatoes
  • 2 Tbsp Olive Oil
  • 1 Cup Chicken or Beef Broth (Homemade if possible)
  • 4 Green Onion Stalks, chopped(reserved for topping)
  • 1 15oz Can Red Kidney Beans (Optional)

Preparation:

Heat large pot to med-high heat. Add olive oil to the pan, followed by onions, peppers and garlic. Once onions start to become translucent add meat. Break meat up and keep stirring until it's all brown and no red. Add chili powder, cumin, oregano, cayenne, salt and pepper. Cook for 2 to 3 minutes to release aromas. Add diced tomatoes and broth. (Now would be the time to add the kidney beans if you're using them) Bring to a boil and then turn down heat to a simmer and cover.

Let cook, stirring occasionally for an one to one and a half hours. Feel free to go longer if you like, up to 2 to 3 hours. It will only get better.  Serve topped with green onions.

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Leave a review for Rob and the Open Sky Fitness Podcast, text OSFreview to 33444

To leave a review for Rob and the Open Sky Fitness Podcast click NOW!

Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com

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

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

Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them.

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

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

Nov 17, 2015

Jenny Schatzle from the Jenny Schatzle Program reminds us that we are in the Holiday Season and we need to deal with it. The all or nothing mentality doesn’t work. We need to take the pressure off and be healthy while still having fun.

From her studio in Santa Barbara, Jenny is starting a global Movement that changes the way people see themselves. The program focuses on fitness and nutrition as a base, but also looks at the community you create and the behavior that stops you and holds you back. At the Jenny Schatzle Program, the weight loss is the bonus, the life change is the promise.

Jenny moved out to Santa Barbara as a student and signed up at Golds Gym to workout. After being the loudest and most dedicated attendant in the group fitness classes, the owner offered to teach Jenny how to run classes. She then realized she wasn’t walking the walk she was teaching and created the Jenny Schatzle Program that helped her to get back to feeling whole. The program teaches people how to love who they see in the mirror and find a deep internal happiness that is not wavered by the actions of others.

13 Holiday Tips for Staying Healthy

1. Know your triggers
-If food is your trigger, step away from the food table. Grab one plate of food and take it on the other side of the room to have your conversation.

2. Plate Order
-First plate, vegetables and greens
-Second plate protein
-Third plate can be your starches and foods you want to try out.

3. Wait 20 Minutes before Having Seconds
-Set a timer

4. A Glass of Water and Food first.
-Alcohol lowers our inhibition. Ounce you are buzzed choices
are compromised. Drink some water and eat food first.

5. Go for Low Calorie Drinks
-Create a Mocktail. Bubbly water and a splash of cranberry
with a lime.
-If you are going to drink wine, stick to one glass.
-Go for red wine over the sugary whites
-Instead of a margarita, have tequila and lime juice.

6. Adult Peer Pressure is Real!
-We tend to take health advice from unhealthy people to make
them happy
-Don’t take advice from someone who doesn’t care if you are
healthy.

7. Be Present While Eating
-How will the food I’m shoving in my mouth make me feel?
-Do I feel hungover just from what I ate? Make better choices
next time.

8. Don’t Eat Your Stress
-Visiting family can be stressful. Look for positive outlets
like working out versus indulging in unhealthy foods
-Don’t add the guilt and shame from eating unconsciously to
your stress

9. Treat Yourself and Lower Stress
-You deserve to spend some time and money on yourself to lower stress
-Get a gym membership
-Treat yourself to a massage

10. Start the day with a 10 Minute Workout
-You will be less likely to eat crap
-You will start your day feeling accomplished

11. Put Yourself First
-It’s not selfish. When you are at your best, others benefit.
-People aren’t going to like you more/less the more you do for
them.

12. Embrace Your Health
-Being healthy is a gift, not a punishment.
-Where you put your focus will become your focus.
-If you focus on hating your workouts, you will hate the
workouts
-If you focus on being kind to yourself and you will feel
loved.

13. Focus on the I AM Conversation… I AM__________________.
-Start the day with 5 positive I AM’s (Examples below)
-I AM STRONG
-I AM BEAUTIFUL
-I AM SMART
-I AM HEALTHY
-I AM FIT

If you are in Santa Barbara, stop by and take a class at the Jenny Schatlze Program, on the house. Just mention the Open Sky Fitness Podcast!


Rob and Ryan’s Quick Holiday Workout Tips

1. Don’t put off tomorrow what you can do today.
2. Make your workout a priority.
3. Find an accountability partner so your workout becomes a
priority
4. Plan on a workout to help you have an excuse to leave the party
a little early.
5. Ryan thinks Dance Revolution is a great way to get the entire
family moving after a meal.
6. Rob Challenges you to take the entire holiday party out for a
walk.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Find Jenny at:

Facebook: Facebook.com/jennyschatzleprogram
Instagram: Instagram.com/JennySchatzle
Twitter. Twitter.com/JennySchatzle
Website: JennySchatzle.com

 

Leave a review for Rob and the Open Sky Fitness Podcast, text OSFreview to 33444

To leave a review for Rob and the Open Sky Fitness Podcast click NOW!

Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com

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

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

Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them.

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

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

Nov 10, 2015

Matt Frazier from No Meat Athlete will make you rethink whether eating Paleo and eating vegan are really so different.  Author of the book No meat Athlete and featured in some of the top periodicals like Runners World, Huffington Post, and Forbes Magazine, Matt gives us insight on why eating vegan is right for him, but maybe not for everybody.

While training to qualify for the Boston Marathon, Matt wanted to move towards a vegan life style for ethical reasons. To his surprise, he found that his body responded positively to this new way of eating and he was able to shave 10 minutes off his best time and qualify. Since then, while being a huge promoter of the vegan lifestyle, he also is trying to unify the followers of Paleo and vegan diets, rather than creating more distance between them.

In this Episode you will learn:
-Paleo VS Vegan; Are they more similar than different?
-What is the difference between vegans and vegetarians
-Is oil a processed food and how do you cook without it?
-Batch Cooking and it’s importance
-Hints to make cooking a bit less scary
-Creating goals to keep you motivated to train

The Similarities between Paleo and Vegan Diets:
-Both eat only whole foods
-Both demand high quality food sources
-Both are against factory farming
-Both eat a ton of vegetables
-Both eliminate processed foods
-Both eliminate dairy products

People have success in both of these diets in regards to health and athletic training. It’s just a matter of which works for your individual body.

Below is a few hints for our listeners on Diet
Oil is actually a processed food, not a whole food. Matt recommends cooking with water and sticking to whole foods for your fats.

Eating protein as a vegan is easier than people think. Protein can come from vegetables, wheat, nuts, and beans. About 12-15% of Matt's daily calories coming from protein.

To really be healthy, you need to cook, which can be scary at first. Just take it one step at a time.

Food delivery services like The Purple Carrot can be a great option for people that are busy.

The Daily Diet of Matt Frazier
-Breakfast: Raw smoothie, fruit, spinach and nuts
-Mid Morning: Whole wheat pita with hummus or almond butter
-Lunch: Left overs or a salad with chick peas and nut based dressing
-Snacks: 6-7 fruits throughout the day
-Dinner: Usually either Indian, stir fry or rice&beans, and always a ton of vegetables.
-Drinks: cup of coffee and beer a day…doesn’t say that’s healthy,

Matt’s Daily Workouts

-Depends on what he’s working on.
-Running 5-7 miles weekdays, 10-12 Weekends
-Weight lifting he does when he is not training for a race. During marathon training, the weights sometimes disappear.

Get your No Meat Athlete Kindle Edition
for only $2.99...deal running through the month of November.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Find Matt

NoMeatAthlete.com
Facebook.com/NoMeatAthlete
Twitter.com/NoMeatAthlete
Instagram.com/NoMeatAthlete_Official
The Purple Carrot Food Delivery

Leave a review for Rob and the Open Sky Fitness Podcast, text OSFreview to 33444

To leave a review for Rob and the Open Sky Fitness Podcast click NOW!

Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com

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

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

Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them.

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

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

Nov 3, 2015

This weeks guest, Elizabeth Saunders, author of The 3 Secrets to Effective Time Investment, will help you to reduce stress in your life, spend more time with those you love, and do it all guilt free!! As an entrepreneur, Elizabeth realized her business was overtaking every aspect of her life, leaving her depleted, full of stress and guilt. She was was forced to master her own schedule and over the last 7 years, has been helping others do the same. Are you a devout planner or the spontaneous type? Either way, Elizabeth will help you to learn how to find a balance. Steps Towards Balance 1. Do you want to change? 2. What are your priorities? 3. Create actions towards your desired change -Create a specific action with deadline. -Put it in your schedule -allow yourself to be imperfect! 30 minutes is a great start Hints to completing your To Do List. 1. Set lower expectations of what you want to accomplish 2. Clarify which way do you except change -Build Change: Modify things 1 at a time, and build a new habit step by step. -Embrace Change: Change a ton of things all at once. 3. Set Realistic Goals -Professional goals: 1-2 per week -Personal goals: 1 per week -Annual goals, (some people find annual goals overwhelming) -Write goals in schedule 4. Try an organizational app. -Evernote, an external hard drive to your brain -Wunderless -Things -Good old notebook 5. Daily planning -Look over the previous day: what did/didn’t get done -look over the coming day: adapt and adjust -times to look over schedule: morning, after work, bedtime 6. Ask for help Create Successful Workout Routine -The night before decide what time you need to go to bed and what you need to prepare for your workout (clothes, lunches, etc.) -Some find working out has to happen first thing in the morning, before starting their day. -Some have a ritual of coffee and newspaper, but have a set point where you stop and transition into your exercise routine. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Elizabeth offers one on one training, group training, employee training. Find Elizabeth at: RealLifeE.com Twitter: Facebook: Leave a review for Rob and the Open Sky Fitness Podcast, text OSFreview to 33444 To leave a review for Rob and the Open Sky Fitness Podcast click NOW! Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Oct 27, 2015
You’ll want to sit down and listen to this weeks guest, Sally Fallon Morell, founder of the Weston A. Price Foundation and A Campaign for Real Milk, who talks about why butter, raw milk, and fermented foods should be a part of your diet. “There is more good bacteria in a tablespoon of sauerkraut than a whole bottle of probiotic pills” says Sally. She is also a #1 Best selling author of the book Nourishing Broth as well as author and coauthor to titles such as: Nourishing Traditions, The Nourishing Traditions Book of Baby and Child Care, Eat Fat Lose Fat. Sally discusses how there is NO correlation between the amount of fat in the diet and the levels of cholesterol in your blood! She also explains that while there is a only weak relationship with high cholesterol and heart disease, there is a very strong relationship with low cholesterol and many other health issues including but not limited to cancer, low sex hormones, suicide, brain diseases, and strokes! Additional notes from this episode: -Bone broth should be in every athletes diet -Animal fat is full of vitamins A, D, and K which are important in preventing heart disease and bone loss -Butter is full of these vitamins -Grass Fed Butter is best, but regular butter contains these vitamins as well. -Cheese also is a great source of vitamin K -Butter, cod liver oil, livers are great sources of Vitamin A. -Pig lard is the best source of Vitamin D, even better than sunlight! Other good sources include egg yolks, butter, kidneys, blood. -Raw milk contains nutrients that build the immune system, gut wall and contains enzymes that help you absorb the minerals in it. -In contrast, pasteurized milk creates allergies and is associated, eczema, diabetes, digestive disorders, behavior problems. While some people have intolerances to grains, many people can eat grains, but they need to be prepared in the proper way! How to prepare grains. -add 2 Tablespoons of lemon juice, whey, apple cider vinegar, yogurt to grain of choice -cover with water and soak overnight -rinse and cook as instructed. Want to hear more? Sally will be speaking at the Wise Traditions 16th Annual Conference in Anaheim, CA November 13-16 LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Find Sally at: www.westonaprice.org http://www.realmilk.com/ Wise Traditions 16th Annual Conference: http://conferences.westonaprice.org/main-conference/ Sally's Farm: pabowenfarmstead.com Are you looking for more information on how to lose fat and gain muscle? Join Rob for his FREE Webinar this Thursday, October 29th at 6pm and get solid information on how to achieve the body you want and the energy you need! Link to Rob’s FREE Webinar: 6 Ways to Burn Fat While Building Lean Muscle: http://openskyfitness.com/freewebinar Leave a review for Rob and the Open Sky Fitness Podcast, click http://openskyfitness.com/review Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Oct 20, 2015
In this episode, Rob dives deep into the specifics of how to build a workout plan that will trigger muscle growth. Despite the title of this post, it's truly not a secret, but more of strategy for success that might be overlooked by most. He discussed the difference between a hypertrophy style workout versus a strength building workout. They both have their benefits in helping to build lean muscle mass, but are quite different in their execution. Hypertrophy workouts generally have 3 to 4 sets with an 8 to 12 rep range. Strength workouts usually have anywhere from 4 to 10 sets with a much smaller rep range, between 1 to 5 reps. You'll want to listen to podcast to hear Rob go into more detail about the strategies involved when trying to achieve the goal of building lean muscle. OTHER THINGS YOU'LL LEARN IN THIS EPISODE: -How to be realistic about your goals -Are you an Ectomorph, Mesomorph or Endomorph? -Why adaptation is the key to success -How often you should change your workout program -Sample workout splits for building strength and hypertrophy -Why it's important to trick the body as often as possible Leave a review for Rob and the Open Sky Fitness Podcast, text OSFreview to 33444 To leave a review for Rob and the Open Sky Fitness Podcast click NOW! Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Oct 12, 2015
Are you ready to unleash your inner power? Our guest this week, Danny J, will help you change your mindset towards success. After being paralyzed from a bacterial infection in her early 20's, Danny had to teach herself how to walk again. That experience transformed her, and through her fitness and lifestyle coaching, she now guides and inspires others to reach their fullest potentials. In today’s episode you’ll learn: -About Rob’s FREE Webinar -Danny’s story; determined to walk again -Your mindset and accomplishing your goals -Vulnerability and how it deepens your relationships -How you can connect and inspire others -Fitness myths that make Danny mad! -Stress and weight gain -Your very own prescription diet? LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Find Danny J on all your social media Danny J on Periscope - Danny J on Facebook Danny J on Twitter Danny J on Instagram Danny J's Website Join Rob’s FREE Webinar: Text “lifting” to 33444. Leave a review for Rob and the Open Sky Fitness Podcast, text OSFreview to 33444 To leave a review for Rob and the Open Sky Fitness Podcast click NOW! Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Oct 6, 2015
This week our guest, Julien Pineau will blow your mind with information on how to train smart and correct imbalances in your body. You will quickly learn how to fix your injuries and how to prevent new ones just by tweaking your workout! Jammed packed with information, this episode is imperative for your training health. Today you will learn: -About Rob’s FREE Webinar -Why intense cardio may be hindering your fitness goals -Gossip on CrossFIt from Julien Pineau -Most common injuries in CrossFit and how to prevent them. -How to correct imbalances in your body. -The importance of load, hold, and carry -Why a tight muscle is a most often a weak muscle -How to improve shoulder mobility and stability -Training properly as a beginner -The power of principles Find Julien at http://strongfit.com https://instagram.com/strongfit1/?hl=en https://www.facebook.com/JulienStrongfit Join Rob’s FREE Webinar: Text “lifting” to 33444. Leave a review for Rob and the Open Sky Fitness Podcast, text OSFreview to 33444 To leave a review for Rob and the Open Sky Fitness Podcast click NOW! http://openskyfitness.com/review Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Sep 29, 2015
This week you lucky listeners get to hear from Sean Hyson, the training director for both Men's Fitness and Muscle & Fitness Magazine magazines. He's also the author of The Truth About Strength Training and 2013's best-selling 101 Best Workouts of All Time. Despite being an obvious expert in his field, Sean keeps his down to Earth demeanor while weeding through the fitness fads and inspiring you with tips to help you on your own path towards wellness. In this episode you will learn: - An inspirational story from an OSF Podcast fan. - How to lose fat whether you are a body builder or a couch potato. - Consistency, not intensity will determine your success. - What it takes to lose 30 pounds in 12 weeks. - Why an injury doesn’t have to stop you from making progress. - How much protein, fat, and carbs you should eat to get ripped. - Sean’s take on nutrition for a day. - A quick, healthy recipe from Sean’s kitchen. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Get started on a Coaching Program with Sean Download Sean’s FREE 4 Week Sample Workout ProgramFREE 4 Week Sample Workout Program Get Sean's Full 12 week program NOW. http://seanhyson.com Read More from Sean at Men's Fitness and Muscle & Fitness. For Rob’s FREE INTRO WORKOUT text IntroWorkout to 33444 To leave a review for Rob and the Open Sky Fitness Podcast, click http://openskyfitness.com/review
Sep 22, 2015
In this week’s episode, you’ll learn from Max Lugavere, aka “the smartest guy ever” (according to Jeff Meacham). Max is a TV personality, film maker, and director/producer of a new documentary titled Bread Head. Over the past three years, Max has watched his mother slowly decline into a state of dementia sending him on a journey to educated himself on what could cause/prevent cognitive degeneration. In his documentary, Max shares the links he has found between nutrition and lifestyle that can have a huge impact on the degenerative diseases and long term health. This interview is a must listen for anyone who has seen a loved one, friend or family member suffering from dementia, Alzheimer, or cognitive degeneration. In this episode you'll learn: - Dementia begins in the brain decades before you are ever diagnosed - Steps to take in your 30’s to help prevent dementia/Alzheimer's. - How exercise and sleep can improve your brain health. - Diets low in carbs and high in healthy fats keep your mind sharp - What is intermittent fasting? - Drinking coffee may be beneficial for your health Look for Bread Head documentary to be out mid to late 2016! DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusions Salsa will send you a FREE bottle of your choice, T-shirt and tote bag! LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Check out Max’s Documentary Bread Head…Hey go ahead and help fund it while you are there! Bread Head Documentary Homepage with Paypal Link Max Lugavere’s Official Website Max's Facebook Max's Twitter Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Sep 14, 2015

Rob goes rouge in this episode and decides to talk about his top 7 secrets for setting him and those around him up for success. In the episode you'll learn: - Why having a clear vision for success can make or break you - How to find out if you are sabotaging those around you - When is the right time to ask for help - The proper way to communicate your expectations - Do small goals really make a difference? Yes! - Know when to cut the dead weight For Rob’s Free Workout Template: Text “Lifting” to 33444. Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!

Sep 8, 2015
On today's episode we interview Scott Iardella, Founder of Rdella Training and host of the Rdella Training Podcast. He shares his 7 Strategies for Dealing with Injuries with a focus on getting back into your training with no, or minimal amount of time off. Scott integrates power lifting, olympic weight lifting and kettlebell with a combination of body weight and mobility training to create a perfect blend that maximizes his clients results. After suffering a devastating back injury that prevented him from continuing on as a professional body builder, Scott had to rethink his future. The lessons he learned recovering from that ordeal is what set him on his path to becoming a Physical Therapist. He tells us the importance of training smarter, not harder. Now Scott's approach is scientific. He's learned to also listen to his body and know when to push and when to ease off the throttle. IN THIS EPISODE, YOU'LL LEARN: -The best exercises for an injured shoulder. Hint: It involve a kettlebell. -The importance of listening to your body. -Alternate options to spinal surgery. -Is icing the best option for joint injuries? -The best treatment for muscle strains. -How do you know when to make a doctors appointment for an injury. -How training becomes rehab -When it's okay to go 100% after an injury. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: All direct links can be found Original Strength by Tim Anderson & Geoff Neupert The Shock And Awe Protocol By Scott Iardella Kettlebell Domination by Scott Iardella Rdella Training Podcast The New Scientific Strength Podcast For Rob’s Free Workout Template: Text “Lifting” to 33444 or click this button: Download Templates Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Aug 31, 2015
Today we chatted with Marcus Kowal the owner and lead instructor at Systems Training Center, as well as the founder and CEO of FitnessCenter.com and professional MMA fighter—damn! Marcus tells us that he began his journey into the Martial Arts world at the age of 15, and has transformed this passion into an exciting life long career. By the time Marcus was in university in England, he realized that competing, teaching, and all things martial arts would become a part of his life forever. Post-grad, Marcus turned pro when he moved to Mexico and later moved to California and began teaching people self-defense via Krav Maga. Marcus tells us some thrilling tales from his life story and shares with us the best fighting styles to meet your personal needs. This episode covers fitness, self-defense, training for families, competition and more in this information saturated interview. If you are interested in hearing the multiple benefits of incorporating Martial Arts into your lifestyle program tune in! IN THIS EPISODE, YOU’LL LEARN: • Which form of Martial Arts will fit your needs • How Martial Arts training can build confidence • What it takes to be a professional fighter • Different forms of Martial Arts your kids should try out • Differences between Krav Maga, MMA and Brazilian Jiu Jitsu • The nutritional lifestyle of a professional fighter LINKS AND RESOURCES MENTIONED IN THIS EPISODE: • Marcus’ gym: http://systemstrainingcenter.com/ • FitnessCenter.com will be live in a couple of weeks • Marcus’ stand up comedy act: http://bit.ly/1PHyLSM • Twitter @MarcusKowal • E-mail Marcus at: Marcus@SystemsTrainingCenter.com • For Rob’s Free Workout Template: Text “Lifting” to 33444 Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Aug 24, 2015
Today we have Nikki Sharp co-hosting with Rob, and catching us up on her new upcoming detox book, the adorable adventures of her Greek cat as well as interviewing Selene Kepila founder of Naked Infusions Salsa. Naked Infusions salsas are insanely delicious and made with organic ingredients sourced from local California farms. Selene starts us off by sharing her journey into meditation and providing some great advice for mindfulness novices. Then our taste buds are tantalized as the group delves into a jar of Selene’s kosher, 100% organic and non-GMO salsa! According to the crew this spicy goodness gets better with every bite! This episode gives us some eye-opening insight on how organic products are brought to market, and why organic quality products are so good for you. DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa! IN THIS EPISODE, YOU’LL LEARN: • Tips on how Nikki and Rob stick to a balanced diet • About Nikki Sharp’s 5 Day Detox book which will be out March 2016 • How to better our bodies, mind and spirit • Meditation advice for beginners (Just 5 minutes a day!) • The true importance of choosing organic • How organic products are certified and sold • Ways to start your own organic product LINKS AND RESOURCES MENTIONED IN THIS EPISODE: • Meetup.com for free meditation classes in Calabasas with Selene: www.meetup.com/Meditation-for-FREE/ • Nikki Sharp’s website: www.nikkisharp.com/ • Naked Infusions Salsa website: www.nakedinfusions.com/ Thanks for Listening! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also, please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Aug 18, 2015
In this episode Rob and Ryan talk about how to build your own workout program based on how many days a week you have to dedicate to the gym. They give step-by-step instructions for building workout programs whether you're working out once or six times a week. You can easily download all of the templates talked about on the show by texting the word "LIFTING" to the number 33444. Some of the Templates included are: -Full Body Workouts -Chest & Back -Legs & Shoulders -Chest & Triceps -Back & Biceps -Shoulders & Arms -Legs Rob give over 50 different exercise that you can easily plug into the templates, making it super easy to create the perfect workout for you. You can also visit the website if you'd like to download all of these free templates. http://openskyfitness.com/news-2/
Aug 10, 2015
This week’s guest Jay Cardiello, is an “Exercise is Medicine” professional who has trained numerous celebrities like 50 cent and Jennifer Lopez, professional athletes and media personalities. Jay has made appearances with Men’s Fitness, Shape Magazine, Good Morning America, The Today Show as well as the founder of JCORE and author of Cardio 4x4. Recently he has also started a new program called “Off the Scale.” Jay tells us more about how he has made such a successful career as personal trainer and entrepreneur. We also get an inside look at how Jay works, trains, and eats. This episode tackles the real issues currently happening in society, lifestyle and health care. IN THIS EPISODE, YOU’LL LEARN: -How to get Rob’s chest, back, and HIIT workouts on your phone! -Jay’s life living and working with 50 cent -Ways that Jay incorporates foods that make you look and feel good -Details about the “four pillars of fitness” in Jay’s book Cardio 4x4: nutritional, spiritual, emotional, and physical. -Small but sustainable ways to obtain a healthier life style--all day, everyday! -Jay’s new program that improves health and wellness through changing behavior LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Jay Cardiello’s website - cardiellofitness.com/ Jay’s Facebook- facebook.com/JayCardiello Jay's Twitter- twitter.com/JayCardiello LeadPages Affiliate Link- bit.ly/1OMX6qz Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also, please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! A very special thank you to Jay Cardiello for joining us! Until next time!
Aug 4, 2015
This week the guys interview Suzanne Heyn known as the modern yogi, who is a captivating spiritual advisor, yoga instructor and writer for the Huffington Post, Mind Body Green as well as her website modernyogi.today. Rob, Jeff and Suzanne delve right into discussing how we to cope with anxiety. As a personal example of how small changes can make a big difference, Suzanne shares that she has a mild iphone addiction (oh, don’t we all?) Which has lowered her sleep quality, Suzanne says that by limiting phone usage at night, she gets better sleep and is well rested to tackle the next morning. Suzanne provides an interesting perspective when she explains that anxiety can actually work as clue to better understand the bigger issues in our lives such as poor eating, lack of exercise, or lack of rest. Suzanne divulges her diverse journey, telling us about her struggle with cancer that eventually lead her to Kundalini Yoga and ultimately her successful career today. Today’s episode is full of practical/easy to do strategies that can help anyone get through their hectic day more smoothly. Suzanne provides us with dynamic and useful wisdom from her favorite online yoga classes to how to squeeze in guilt free breaks more regularly. This interview is perfect for anyone who struggles with learning to prioritize, managing stress, or obtaining self-awareness. Ultimately, this interview reminds us all that, “the purpose of life is to enjoy it.” LINKS: Suzanne’s Instagram @Modern.Yogi Website: ModernYogi.today If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also, please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and Rob reads each and every one of them. DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa, T-shirt and tote bag! If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Jul 28, 2015
Today's guest, Ed O'Keefe is an Entrepreneur, Author, and most importantly Father of 7 (all under the age of 10). Ed has gone from being dead broke to cracking the code of starting and taking multiple businesses from zero to multiple 7 and even 8 figures. He is the Creator and Founder of top selling brands such as InspiredWear, Marine-D3 (sold over half a million bottles), and strategic consulting products that help motivated entrepreneurs showing them how to take their idea to market and scale using multiple media channels. Ed teaches us how to eliminate all the noise, so we can focus on the things that are truly important in our lives. IN THIS EPISODE, YOU’LL LEARN: -More isn't better, remove 20% of what you're doing everyday. -Surround yourself with the people who are who you want to be. -Identify what's important to you in your life. -How to feel ultimate supreme confidence. -The best way to prioritize your health. -Not letting guilt control you when you've fallen off the wagon. -Learning how to embracing the chaos in your lift in order to succeed. -How to allow your priorities to change after kids. -Creating mental toughness to perform at your highest level. -Never needing others approval ever again. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: The Ed O'Keefe Show Website - http://edokeefeshow.com/ Ed O'Keefe Show YouTube - http://bit.ly/1Iqsv0V Ed's Twitter - https://twitter.com/EdOKeefeSHOW Ed's Facebook - http://on.fb.me/1fDJH7M LeadPages Affiliate Link - http://bit.ly/1OMX6qz LINKS FROM INTRO: Flexline Dynamic Cable Trainer - http://bit.ly/1h2RtJo Thanks for Listening! Thanks so much for joining us again this week.
Jul 20, 2015
In today’s hectic world, we all seem to be searching for the same thing: a well-balanced healthy lifestyle. This episode’s guest Adam Rosante is one of America’s favorite Wellness and Fitness Experts. Author of The 30 Second Body, and star of the Cosmo Body channel, Adam gives us some much-needed wisdom on the subject! Adam’s motto is to eat clean, train dirty, and live hard--sounds good to us! In this interview Adam holds nothing back on his best fitness secrets found both in his boot camp classes and book The 30 Second Body. Adam tells Rob, “All I care about is helping people live happy, healthy lives—any means necessary!” This is definitely the impression he gives throughout the entire easy breezy and informational interview. Rob and Adam bond over their strong Italian roots, while dishing about the important social component of cooking and eating. They challenge us to really look at what we are eating, and how to easily make food fit and fun. Mainly, this interview is a window into the evident joy Adam gets from his fitness, and how we can experience it also. According to Adam the key to this joy is that, “true health is balance.” Rob and Adam agree that most of the work that needs to be done when achieving our fitness goals is mental. They advise that the best things to do are 1) Figure out what works for you and 2) Keep it simple. In this interview Rob reminds us that being healthy is meant to be a reward not a punishment. In order to get more intel on how to fix your mind in order to fix your body, tune into this week’s episode and prepare to be inspired! DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa, T-shirt and tote bag! Have any questions about your own health and fitness? Ask us on Twitter and Instagram @OpenSkyFitness with #AtOpenSky. You can also e-mail Rob@OpenSkyFitness.com or even leave us a voice memo on OpenSkyFitness.com/ Rosante's Ricotta Recipe: Ingredients: 1 qt milk 1 pint heavy cream 3 tbs vinegar Directions: 1)Combine milk and heavy cream in a pot over medium heat on stovetop, stirring frequently. 2)As soon as the mixture comes to a rapid boil, pull it off the heat and pour in the vinegar. Give it a good stir to mix throughout. 3)Leave it to sit for at least 10 minutes. The curds will separate from the whey. 4)Line a fine mesh sieve with dampened cheesecloth and set over a large bowl. 5)Slowly pour the mixture into the sieve and let sit. The longer it sits, the more liquid will drain out and the thicker your ricotta will be. 6)When it's drained to your desired thickness, pour into a bowl. 7)Pairs incredibly well with oven roasted tomatoes and some grilled whole grain bread. Or... just eat it with a freaking spoon! Links: AdamRosante.com Thepeoplesbootcamp.com to register for a class in New York City @AdamRosante The 30 Second Body Our Music: HScottSalinas.com
Jul 14, 2015
Our guest for this episode is Russ Crandall, author of three Paleo cookbooks as well as gluten-free and Paleo-friendly food blogger. Russ tells us how after persevering through some major health issues, medications, and surgeries by the age of 27, he discovered the benefits of a Paleolithic, or Paleo Diet. Russ illustrates his eye-opening transformation and gives personal revelations on how he made some major lifestyle changes for the better. Russ’s cooking style is international and traditional cuisine making his cookbooks fun comfort food for anyone. This episode addresses some of the nitty-gritty Paleo lifestyle questions, like how and when to cook with white rice, soy, and olive oil? Overall, Russ remind us that a Paleo diet isn’t about being strict on yourself, it’s about noticing what foods make your body feel good. In this interview we learn the ins and outs of following our paletes, and figuring out the right ratios to eat well and live well. The guys tease our taste buds us with talks about healthy wing recipes, yummy potatoes, and burgers all within the Paleo lifestyle. Caution! This episode divulges some mouth-watering dishes that will make you jump into the kitchen ASAP. Check out Russ Crandall’s latest book Paleo Takeout: Restaurant Favorites Without the Junk out now! Buy the book on Amazon: http://www.amazon.com/gp/product/162860087X?ie=UTF8&camp=1789&creativeASIN=162860087X&linkCode=xm2&tag=opeskyfit-20 DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa, T-shirt and tote bag! Have any questions about your own health and fitness? Ask us on Twitter and Instagram @OpenSkyFitness with #AtOpenSky. You can also e-mail Rob@OpenSkyFitness.com or even leave us a voice memo on http://OpenSkyFitness.com/ Links: http://thedomesticman.com/ https://www.facebook.com/thedomesticman https://twitter.com/thedomesticman https://instagram.com/thedomesticman/
Jul 6, 2015
In this week’s episode we have celebrity trainer Joel Harper joining us! Aside from his new book Mind Your Body, available now and everywhere, Joel has been customizing simple workouts for 18 years and his techniques are known for producing fast results. Joel has trained famous actors, musicians, Olympic athletes and even children making his methods dynamic and do-able. You can catch Joel in O Magazine, Esquire, ABC, the Dr. Oz show and much more. As Rob and Jeff say on the show, “This guy is next level personal trainer!” In this episode the guys discuss what mental road blocks may be keeping you from achieving your fitness goals as well as how to “your body as your gym.” Joel shares some great moves for optimal toning, and gaging your own fitness, without any equipment! This is great for anyone that wants to become a personal trainer, figure out their own mental roadblocks, or is interested in learning new physical, nutritional, mental health methods! Do we have you hooked? Tune in to get these fitness secrets from Joel Harper himself. In the New York City area? Visit Joel at his private studio in Midtown near 42nd and 9th street, Joel says he loves to connect people of the same fitness levels to create bonds, challenges and friendships! DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa, T-shirt and tote bag! Naked Infusions Link: www.nakedinfusions.com/ Have any questions about your own health and fitness? Ask us on Twitter and Instagram @OpenSkyFitness with #AtOpenSky. You can also e-mail Rob@OpenSkyFitness.com or even leave us a voice memo on OpenSkyFitness.com Joel’s challenge for our listeners: 1) Get in touch with the feeling you have felt the MOST this past month, positive or negative! 2) Then pick one feeling you want to go towards and focus on it daily. Links: www.JoelHarperfitness.com @JoelHarperFit You can purchase Mind Your Body wherever books are sold!
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