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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: December, 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!
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