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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: November, 2015
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!

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