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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: 2016
Dec 27, 2016

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

Join The Open Sky Fitness Podcast Facebook Page!

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

 

 Your Health and Wellness This Week:

Strength Training & Self-Care

On this week's episode of Open Sky Fitness, award-winning journalist,  certified strength and conditioning specialist, and author, Lou Schuler, spoke to Rob about his career and life experiences about getting fit and staying fit for life. Lou has had a career in the fitness journey for more than 20 years and has witnessed major changes and trends in the world of health.

But before we get into the interview with Lou, Rob and Devon share some self-care topics. Learn what it means when you judge other people, how you can turn your focus back to you, and when is a good time to help other people in need.

Lou Schuler's Fitness Advice

On this episode, you'll learn what it was like for Lou to start lifting weights as a teenager with minimal sources available compared to the immense amount of information that you can find today on the Internet and in magazines.

Today, As Lou reaches 60 years of age, he's realized that his focus on strength training and fitness has shifted compared to when he was younger.

Lou currently works out about 3 days a week and focuses on core stability training and mobility training. By focusing on more isometric exercises, Lou has been able to focus on improving his balance while still staying strong, stabilizing the muscles, and avoiding joint pain.

Growing Stronger Over Time

Whether you're just beginning to strength train or you're returning to it after a break, it's important to start with the basics and progress over time.

Lou's advice is that you shouldn't feel that you need to speed up your workout to lift heavy weights or take on a Cross Fit class. Don't do anything intense until you've mastered the basic movements.

Back to the Basics of Strength Training

Even if you've been lifting for years, going back to basics with a program that includes completing 2 sets of 12 repetitions can be fatiguing because your body has changed over time and it's not used to doing this exercise.

 

 

Staying Strong for Life

When we're young, and especially if we're involved in sports, we can feel unstoppable. It's a great sensation to feel like you're unbreakable and don't have any limits when it comes to pushing your body's limits. On the other hand, not matter what our age is, we all need to take care of our body's health for life

Athletes try to lift more than they can really handle and that's where injury comes into play.

As we age, just like Lou, different types of strength training and balancing exercises come into play. At some point in our lives, we begin to prioritize exercises that help us to stabilize our body and condition the muscle to help reduce any type of future injury. If an injury should occur, we want to make sure that our body is strong enough that we can recover quickly.

 

Staying Healthy With Age

 

"There is no turning back the clock. I'll never get back the body that I used to have when I was 30, 40, or even 50. There's just no way." - Lou Schuler

 

A lot of people may believe that they can have this same body forever by taking a special pill, but we have to realize that our bodies will age and we cannot workout at the gym in the same matter that we did when we were younger.

As we get older, it can be discouraging to think about everything that our bodies used to be able to do when we were younger that we cannot do now. However, the best thing about gaining experience with fitness and strength training over time is that we know our bodies better than we did before. Now we can suspect when an injury might come up, we know when to slow down, and we recognize when we've reached our limits.

We just have to treat our bodies well over time and take care of it the best we can through fitness and nutrition.

 

 About Lou Schuler

 

Lou Schuler is an award-winning journalist, a certified strength and conditioning specialist, a contributing editor to Men’s Health magazine (you can find most of my articles here), and author or coauthor of many popular books about diet and strength training.

Lou's latest book, Strong, came out November 10, 2015. He and Alwyn Cosgrove wrote it as a follow-up to The New Rules of Lifting for Women, which is by far the most influential of the five books in the New Rules of Lifting series.

Lou also wrote The Lean Muscle Diet with Alan Aragon, which came out in December 2014, along with The Book of Muscle (with Ian King), The Home Workout Bible (with Mike Mejia and many other contributors), and The Testosterone Advantage Plan (with Jeff Volek, Mike Mejia, and Adam Campbell).

Lou recently self-published his first novel, Saints Alive, and he is a coauthor of How to Get Published: Writing Domination in the Fitness Industry, which he wrote with Sean Hyson and John Romaniello for all the trainers and nutritionists who’ve asked him over the years how to break into his field.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

4:00 Judging others and what that says about you

11:00 Taking the opportunity to focus on yourself

13:00  Being proactive and eating healthy during the holiday season

21:00 Introduction to Lou Schuler

21:30  Lou's book series: The New Rules of Lifting

27:00  Men & Women: What's the potential for gaining muscle? What programs can they do?

29:30 How much should we lift to gain upper body strength?

31:30  Different fitness programs for different reasons

32:30  Lou's background

36:10 What sources were you relying on for fitness advice when you were a teenager? How did you learn how to lift?

39:00  How did you become a journalist for fitness articles?

42:30  Where is the best place to start for strength training basics? What should we focus on?

49:00 The state of mind as we age and how we see fitness

52:50  How has your fitness regime changed over the last 20 years?

56:40 The mentality around fitness and strength training for athletes

58:00 At 60 years, what is your workout like?

1:03:00 What do you do when you get bored with lifting?

1:11:00 What is your style of eating?

1:13:40  How can people get in touch with you?

1:15:00  Closing comments with Rob and Devon

1:16:35  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

 

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 128- Strength Training Made Simple with Lou Schuler! We hope you have gained more knowledge on how to be a healthier you!

Dec 20, 2016

Join The Open Sky Fitness Podcast Facebook Page!

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

 

Upcoming Open Sky Fitness Podcast Guests: Zach Bitter and Lou Schuler

This Thursday, December 22nd, Rob will be interviewing two upcoming OSF Podcast guests: ultra runner, Zach Bitter, and award-winning fitness journalist and author, Lou Schuler. If you have any questions you would like to ask them, email us at rob@openskyfitness.com or devon@openskyfitness.com.

You can even record you own question on the Open Sky Fitness website. Just click on the "Send Voicemail" button on the homepage. It's as easy as that!

zach-bitter Open Sky Fitness
Zach Bitter
lou-schuler open Sky Fitness Podcast
Lou Schuler

 

 

 

 

 

 

 

 

 

 

 

Healing from DOMS: Road to a Healthy Recovery

There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn't help the pain go away.

Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week's episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover.

 

Healthy Snacks: Dark Chocolate

Not only has DOMS been a topic of conversation on the OSF Facebook group, but healthy snacks have been a hot topic as well. One of the best healthy snacks you can eat is dark chocolate. Yes, you read that right. Dark chocolate has amazing benefits for our bodies.

Tune in as Rob and Devon share what ingredients to look for in a dark chocolate, what ingredients to avoid, and how dark chocolate can boost your overall health.

 

Why Dark Chocolate?

Dark chocolate is a really great source of micro nutrients, vitamins, and minerals such as:

  • Iron (good for those who are anemic)
  • Copper
  • Magnesium
  • Fiber
  • Potassium
  • Phosphorus
  • Zinc
  • Selenium

It also bioflavonoides which help protect you against the sun.

 

Best Dark Chocolate Ingredients

When looking for a great, healthy dark chocolate, the ingredients should include:

  • 85% and above amounts of cacao whether it's a butter, liquor, mask, or pastel
  • Natural vanilla extract
  • Low amounts of sugar
  • Coconut butter or cream (sometimes included to make it creamier)

Avoid any dark chocolate products that include:

  • High fructose corn syrup (common in popular brands like Ghirardelli)
  • Artificial flavorings
  • Vanillin (the artificial version of vanilla extract)
  • TBQ preservative
  • Partially hydrogenated oils (aka trans fats)
  • Soy lexatin (common in chocolate and it's a thick gummy part from soy to keep the chocolate together)
    • If the dark chocolate includes this ingredient, make sure it says non-GMO

 

How much dark chocolate can you eat?

Just have a square or two squares with something else like fruit (blueberries and cranberries) or yogurt or nuts for a delicious snack. 

There is caffeine in chocolate so try to avoid it at night.

If you eat dark chocolate with blueberries, the chemicals in the chocolate can actually help increase the fruit's antioxidant level by a large amount.

 

What is DOMS?

Delayed Onset Muscle Soreness or DOMS is the feeling of intense soreness that you feel within 24-48 hours of working out. It peaks during the first two days and can last for about 4-5 days afterwards as the pain slowly decreases. It usually occurs after you lift heavy weights or have completed an eccentric exercise.

 

What Causes DOMS?

 

"Muscle tears are necessary to build stronger muscles, but the pain that goes with it in the training process is a trauma that your body is not used it and it has to adapt." - Rob Dionne

 

There are many theories behind what cause DOMS, but scientists do not have an exact answer for us. In fact, no one truly knows what causes DOMS or how to speed up the healing process.

One common belief is that DOMS happens because of a build up of lactic acid in the muscle after a workout. The lactic acid blocks circulation and creates soreness. However, what most likely causes DOMS is probably the tears in the micro muscle fibers that have to be repaired.

Muscle soreness really isn't a bad thing. In fact, the muscle tears  that cause us to be sore are necessary to build stronger muscles. If our muscles are not broken down from a workout, then the repair process cannot happen to build our muscles.

Common causes of DOMS includes:

  • Lifting weights
  • Jogging
  • Plyometrics or jump training
  • Eccentric exercises
  • Physical stress
  • Metabolic stress
  • Other forms of stress on the body

 

What Can Make DOMS Worse?

The following can make DOMS worse and difficult for your body to heal:

  • Dehydration
  • Vitamin D deficiency
  • Sleep deprivation
  • Mental stress
  • Emotional stress
  • Poor nutrition
  • Caffeine

It's very common for people to have a Vitamin D deficiency. If you believe you may have this, you can take a supplement.

Poor nutrition and caffeine is linked to sleep deprivation. If you drink a lot of coffee or other caffeinated beverages throughout the day, you probably won't be able to sleep and therefore your body will not be able to recover.

 

The Differences Between Eccentric, Concentric, and Isometric Exercises

Eccentric exercises focus on lengthening the muscle in a controlled motion. As you lower the weight down from a bicep curl, you lengthen your muscle. A strong lowering motion can easily be too hard on the body. This action can over stress your muscle to the point that it can potentially tear it and cause DOMS.

Concentric exercises focus on pulling and shortening the muscle. One example is a bicep curl. With each bicep curl, you are putting stress on the muscle by pulling it up and shortening it.

Isometric exercises are caused by holding a position for a couple of seconds. Isometric exercises include doing a plank exercise or freezing your position during a bicep curl to keep a muscle active.

 

Side Effects of DOMS

Side effects of DOMS includes:

  • Pain
  • Swelling
  • Stiffness
  • Soreness
  • Muscle tenderness
  • Strength loss
  • Inflammation
  • Weakness
  • Nausea

 

Recovering from DOMS

 

"Having DOMS is like having a cold. You can't get rid of it; you just have to let it run its course. The only thing you can do is to take care of yourself during the process and make sure you're not over doing anything to prolong the recovery stage." - Rob Dionne

 

How long do you need to recover? It's really up to your body. If you bench press 100 lbs and go back to the gym 2 days later and you can only bench press 85, then you didn't give your body enough time to recover.

You should give your body enough time to recover so that the next time you're still able to bench press 100 lbs or a bit more.

 

Preventing DOMS

To best thing that you can do to heal DOMS is to simply prevent it from happening in the first place.

To prevent DOMS, you can do two things:

1) Ease into a workout program.

2) Warm up with specific movements.

Easing into a workout program

Take your time easing into your workout program. It may take weeks or months for you to finally get to a point where you're comfortable with pushing your body with a cardio or weight lifting workout.

Even if it's just beeen a couple of weeks or months since you've been to the gym, take your time to ease yourself rather than going at it full force. A lot of former athletes make the mistake of thinking that they can take a break from training and continue right where the left off before. 

You'll still feel sore after an easy workout, but no to the point that the pain is unbearable for 4-5 days like with DOMS.

Warm up with specific movements

Some studies have shown that by taking the time to warm up specific muscle groups before your workout can help prevent some of the pain caused by DOMS. When you warm up, you create an elasticity in the motions.

Before you get into your full workout, do a jog and do a couple of sets of super light weights (squats, bench press).

Tumeric has also been shown to help with DOMS by adding it to your beverages or including it in recipes. It's been said that the body can better absorb it if pepper is mixed in.

What About Stretching and Massages?

Stretching is essentially doing the same thing as a massage. It can help with temporary relief and has a beneficial impact overall for your body, but it will not impact your DOMS.

When you have muscle tears, tendinitis, or inflammation, stretching is not really the best thing and it can create more pain. Instead, a trigger point release is better by massaging the muscle and pining the muscle and moving it through a range of motion and releasing the pressure. Release the tension by lengthening the muscle and help improve your range of motion.

Sometimes recovery just takes time and you have to be patient. DOMS is just your body adapting to your muscles recovering and growing. 

 

Temporary Relief from DOMS

There is no exact cure for DOMS, but there are several steps you can take to help give your body temporary relief from the pain.

Besides massages and stretching, Ibuprofen, other NSAIDs, and icing can help take the pain away for a moment, but they cannot heal the body. In fact, ibuprofen and icing make the situation worse by stopping the healing process that happens when inflammation is trying to help heal and rebuild muscle tissue.

Epsom salt baths, compression garments, and water will not help cure DOMS either.

Compression garments will actually block the flow of circulation in your muscles and don't have an impact on DOMS.

Water is very important to help you stay well hydrated, but will not have an affect on DOMS either.

The best thing to do is try to prevent DOMS from even happening in the first place. 

What if the Muscle Pain Lasts for Weeks?

If your DOMS lasts for weeks, then you may have torn a muscle or have another sickness in the body such as a Vitamin D deficiency.

If you've torn a muscle, it may take much longer for your body to recover. It's common to have a Vitamin D deficiency and it's recommended to take a year round Vitamin D supplement.

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:40  Healthy snacks: What to look for and what to stay away from with dark chocolate

16:10  DOMS: Delayed Onset Muscle Soreness

18:00  Side effects of DOMS

21:50  What causes DOMS?

24:00  Actual causes of DOMS

32:00  What doesn't help DOMS- NSAIDS, icing, and water and more

46:15  What makes DOMS worse?

51:30  What can you do to help prevent DOMS?

58:00  Closing comments with Rob and Devon

1:03:55  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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 127-  DOMS: Delayed Onset Muscle Soreness? We hope you have gained more knowledge on how to be a healthier you!

Dec 13, 2016

Change Your Life with Healthy Habits

 

"The intention is not the goal. The intention has to be the thought process behind the goal. Your intention should always include being joyful; especially when we're talking about health and improving your life. We often forget that this is a gift that we're giving to ourselves. Being healthy has nothing to do with anyone but ourselves." - Rob Dionne

 

Last week, Rob and Devon discussed how the power of intention can help navigate our health and wellness in the direction that we want to go. It can be difficult to change our ways because we're often looking for that quick fix to drop weight and be healthy for a short amount of time before going back to our old ways.

Fortunately, it's really not that hard to become healthier. You just have to make changes, be persistent, and have patience. 

A healthy lifestyle is truly a gift to ourselves and we can enjoy the process by taking in each moment and achievement.  We don't have to be hard on ourselves  to see our health improve. We just have to swap our unhealthy habits for healthier ones. In fact, if we follow the 80/20 rule, 80% of our health benefits happen just because we make a 20% effort to change our ways on purpose.

This week, Rob and Devon share the same healthy habit tips that they tell their clients. With these easy health hacks, you can start implementing changes today to build a stronger, healthier body.

 

How Can I Begin to Change?

 

"We like to try to change everything at once and that's what most people do when they start a diet plan. This is why they end up crashing and burning because they try to go from 0 to 100 overnight. It's impossible to do that." - Rob Dionne

 

Let's face it, we're used to instant gratification, but we need to have patience if we want to get healthy the right way. When we follow the route to being healthy, all we have to do is just focus on 1-3 changes each week.

If we try to do too much at once like suddenly trying out a Ketogenic Diet, it can be too much on us and we're likely to quit and fall back into our old habits.

If we focus on even just one change instead of changing everything we do, all of the pressure and anxiety easily goes away.

It may sound too good to be true, but focusing on just even one task can provide a long-term benefit your health, relationships, well-being, internal thoughts, career, and more.

Take each week at a time to focus on 1-3 changes. You can choose to focus on just 1 very difficult task for the week OR maybe have 1-2 easy tasks and than the third is intermediate.

 

Change Your Nutrition

 

Weeks 1-2: Food Journal and More Water

The very first two things that both Rob and Devon recommend that their clients do if they want to eat better is to keep a food journal and to begin drinking more water.

Even before they meet with Rob and Devon, each client fills out their 3-day food journal. Not only does this it help you keep track of your diet, but also your emotions, hunger levels, moods, physical changes, and digestion. This will really help you recognize which foods may be affect your mind and body.

In addition to adding a food journal, add more water to your diet during the first or secondweek.

You should try to drink around 80-100 ounces each week. To help keep track and motivate you to drink more water compared to coffee, soda, energy drinks etc., place 5 rubber bands at the bottom of your water bottle. Every time you drink a full 20 ounces, move one of the rubber bands to the top of the bottle.

 

Week 3: Add in Non-Starchy Vegetables

When you want to change your lifestyle, focus on adding healthy habits and not taking anything away. Because you're so focused on creating healthy habits, you're not focusing on other things.

To make these healthy habits part of your new lifestyle, you have to add and add more things until there's no more room for any of your past bad habits.  These habits might include drinking too much coffee and soda or eating too much process food for example.

During the third week, Rob and Devon's clients begin to focus on eating better foods for their diet by beginning with non-starchy vegetables such as:

  • Broccoli
  • Asparagus
  • Cauliflower
  • Onions
  • Peppers
  • Artichokes
  • Eggplant
  • Heart of palm/Palmito
  • Snow peas
  • Celery
  • Radishes
  • Mushrooms

If you're not used to adding vegetables to your diet, begin by just adding one non-starchy vegetable to your daily diet and increase the amount of vegetables over time. Try to get to the point where you're eating non-starchy vegetables with each meal or 4-6 servings per day.

If you're not a big fan of vegetables nor fruits, take a daily multi-vitamin or supplements to ensure you're getting all the nutrition that your body needs.

 

Week 4: Add in Protein

During the 4th week of you health makeover, add in 1 source of protein a day:

  • Beef (grass-fed if possible)
  • Fish
  • Chicken
  • Pork
  • Eggs
  • Beans
  • Quinoa
  • Broccoli

 

Week 5: Add in Healthy Fats

During the 5th week, top off you diet by adding healthy fats:

  • Fish oil
  • High fat fish like Salmon
  • Avocados
  • Avocado oil
  • Coconut oil
  • Nuts

By the end of your 5th week, you should have implemented all of the following changes:

  • Keeping a food journal
  • Drinking 80-100 ounces of water each week
  • Eating non-starchy vegetables
  • Eating protein
  • Eating healthy fats

 

Life Changes with Exercise

Once you have a hold on nutrition, make exercise a habit to add to your daily week. Again, you want to take small steps. There's no rush to begin training for a marathon right off the bat.

Before you hit the gym, focus on exercising at home by building your own home workout. Even just taking a ten minute walk every day during the week can be life changing.

Once you've created a home workout for yourself, do that once a week. Then two the next week, then 3 HIIT workouts the following week.

Before you know it, the next step will be to look for a gym to go to!

 

Implementing Lifestyle Changes

To fully implement your new lifestyle changes and commit yourself to them, write it all on paper.

For example, you can write down what your intentions are, what your schedule is, or what healthy habit you want to add this week all in your fitness journal.

Create a schedule for everything: when you sleep, wake up , cook dinner, have meetings, and even time to relax. Use your time to relax to think about what you're grateful for, mediate, or write in your thoughts in your journal. These tasks can help put you in the right mindset to focus on the positive rather than the negative and prepare you to take on a new day.

If you want someone to be there with you each step of the way, ask a friend to be your accountability partner and to help you keep in check with yourself.

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

 

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

 

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

10:20  How do I change?

16:00 It's okay not to focus on everything at once.

18:30  Don't forget to have intentions to follow through with your new, healthy habits

20:20  How to change your nutrition

25:10 Constantly add things in, don't take things out

26:00  Weekly nutrition add-ins

33:20  Life changes with exercise

36:00  Implementing lifestyle changes

41:00  Closing comments with Rob and Devon

48:20  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 126- How Do I Change? We hope you have gained more knowledge on how to be a healthier you!

Dec 6, 2016

Make Yourself Present with Good Intentions

On this week's episode, Rob and Devon discuss how good intentions have a more powerful impact our lives compared to just goals. As you tune in, learn and take notes on how you can set new intentions for yourself with an easy, 4-step process.

Throughout the podcast, Rob and Devon share personal stories about how they've learned how to set good intentions for themselves.

 

Intentions vs. Goals

 

"Goals are the external results and intentions are your external connections to yourself." - Rob Dionne

 

A lot of us enjoy the process of goals, but when we meet the end date, the final result can be frustrating. To really succeed in your goals and to feel accomplished, you have to have an intention behind it.

 

What is an intention?

Intention is a way of being in the present. It's all about focusing on HOW you're going to complete your goal or HOW your going to create a mindset around doing something.

Intentions give you a WHY and a purpose for completing goals. Maybe your goal is to lose 10 pounds, but your intention is why you want to do that. Is it to be more healthy? To have more energy?

Allow yourself to be present with the process with each intention! Intentions are your external connections to yourself.

A lot of people feel a sense of loss after they complete a goal, but intentions can help move you forward towards what you want to work on next so that you're constantly setting new S.M.A.R.T. Goals for yourself.

 

 

What is a goal?

Goals are something that you're trying to do to achieve a result in the future. They are the external results.

A goal can move you forward, but the happiness relies on whether or not you accomplish that goal.

We can be so hard on ourselves for not completing a goal such as losing a certain amount of weight. However, what's more important is to notice other changes in yourself thanks to all of your hard work-your energy, digestion, new abilities etc.

 

Different Types of Intention

 

"You either win or you learn. There is no lose." - Rob Dionne

 

There are three different types of intention: immediate, short-term, and long-term. From here on out, any goal you make has to be aligned with your new intention.

 

Immediate Intentions

Immediate intentions can take place the very moment when you wake up in the morning and set an intention for just that day. For example, you might wake up and tell yourself, "I'm going to try to be really present today. I want to focus on being more grateful today."

 

Short-term Intentions

Short-term intentions last from a couple of months to a year. During this time, you take a step back to really look at yourself and make a commitment to improve something in your life.

Have an intention for the year for yourself. Take a look at what you NEED and what you WANT.

Short-term intentions can be applied to anything: health, careers, relationships etc.

Especially if you're in pain, you're sick, and your health really needs attention; make sure you're giving yourself what you need before you give to others.

 

Life-long Intentions

Life-long intentions are broad and something that you can focus on for your entire life. Some examples might be:

  • Build a family and create friendships with those you support and those who support you back.
  • Inspire others and be around people that inspire you.
  • Have empathy for not only others, but for yourself as well.

Life-long intentions don't have to be complicated and they're quite simple.

 

4 Steps to Create a Good Intention

 

"Be curious about your feelings and be present with them." - Devon Dionne

 

Creating a good intention does not have to be complicated. Devon and Rob have put together a 4 step process to help you create a good intention for yourself.

 

1) Discover Who You Are

Spend some time with yourself to think about who you are and where you feel unempowered in your life. If you don't feel like you can discover yourself on your own, you can talk it over with someone you are close to or with a therapist.

You may feel unempowered about your eating habits (do you have self control over eating unhealthy foods), time management, health, and relationships. Learning about this is important to help you discover who you are and where you're at in your life.

 

2) How Are You Being?

How do you treat yourself? What actions do you take? Are you thoughtless, unloving, or disconnected to who you are?

How do you treat others; especially the ones that you love the most? Do you show up for the relationship or are you unloving, cold, distant, and even self-absorbed?

 

3) The Cost of Being This Way

How are your actions making you feel? Are you exhausted, ill, angry, negative? Do you feel like you're letting other people down? Do you feel alone or disconnected with your loved one?

How does this affect you physically? Do you harm your body? Are you eating nutritious foods and exercising regularly? Or do you ignore your body?

How is your mental health? Do you feel anxious, depressed, or confused? How does everything make you feel?

 

4) Set a New Intention for Yourself

 

"Give love as a gift. You have to love yourself first before you give of yourself to others." - Rob Dionne

 

The best part of this process is that now you get to make a 180 turn and set a new intention for yourself.

Examples of intentions might be to love with all of your heart or to give love without any expectations from other people.

Start with this thought: "I am going to be ________________." For example:

  • I am going to be more loving.
  • I am going to focus on myself and my family before helping others.
  • I am going to be more empathetic.
  • I am going to be more health conscious.
  • I am going to be more present for my clients.

Once you've established good intentions for yourself, you can start to set S.M.A.R.T. goals. Just remember that any goal you make has to be aligned with your new intention.

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

7:00  Why do some people enjoy the process of completing goals while others struggle and fall short?

8:30  Goals vs. Intention

12:00 Having goals without intentions: Rob and Devon's experience on the Road to Hana in Maui

20:00  Having intention is more important than having goals

23:00  Different types of intention: immediate, short-term, life-long intentions

25:50  Devon's current short-term intention

29:00  How to implement intentions and be present with yourself

33:00 Life-long intentions

34:30  How to create a good intention in 4 steps

51:40  Closing comments with Rob and Devon

52:30  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 125- The Power of Intention! We hope you have gained more knowledge on how to be a healthier you!

Nov 29, 2016

Please leave a review at openskyfitness.com/review

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.

November Nutrition Month: Week 8-Dogmatic Approach to Nutrition

 

One of the members of our Open Sky Fitness Podcast Facebook Group shared her experience watching on a documentary on Netflix called "Food Choices."

 

It's great to learn about different diets and to be well informed about what you're eating. We want you all to know that there is not just one correct way to eat healthy. This prompted Devin and I to want to talk about why using a dogmatic nutrition approach is so problematic.

If you watch this documentary, you will see that it uses a one-sided, dogmatic approach to nutrition. This approach basically uses scare tactics to teach people that the only way to live a healthy life and help the environment is to follow a plant-based only diet.

What this documentary could have focused on instead is why we should always approach nutrition with an open mind and look at different facts, arguments, and discussions.

 

Nutrition Topics for October and November

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

Deciding to make a change towards turning your life around by eating better, exercising more, and becoming an overall healthier you can be liberating, but also challenging. A health journey is much easier when there is someone there to support you each day. But what do you do if the people closest to you aren't 100% with you for your health goals? How can your family and relationships continue to grow when you want to make significant life changes? What can you do to help your loved ones eat better too? Where do you even begin talking to them about living a healthier life? As part of our October Nutrition Month, this week, Wellness Author and Health Coach, Michael Tamez, joins Devon and I as we share our favorite nutrition tips for the family. Have a specific question about nutrition? If you have any specific questions or concerns about nutrition, contact us by email at rob@openskyfitness.com and devon@openskyfitness.com. Talk about nutrition with us! We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation https">Nutrition Tips for Your Family

Week 4- Convenient Foods and Meal Prep Hacks

November:

Week 5How to Hack Your Diet: Carb Cycling and Fasting

Week 6- Keys To A Healthy Gut

Week 7- Hot Topics: Gluten and Sugar

Week 8- The Problem with the Dogmatic Nutrition Approach

 

The Evolution of the Human Diet

 

"We're constantly learning more  each day about nutrition and we need to be open for change." - Devon Dionne

 

The human race has been developing for thousands of years and we are still evolving to find the best nutrition for ourselves.

In accordance to different cultures and environments, groups of people will always follow different diets that are the best for them. Why? Because we all have different genetic makeup so one food that may be good for one person, might not be so healthy for another person.

One great example is dairy. Only a small percentage of the population can digest dairy, but the rest do not have the genetics for that type of capabilty.

Inuits have a diet that contains mostly meat because they can't grow vegetables in the cold. They need different sources of meat to help them live and stay healthy in that extreme environment.

Aboriginal cultures eat off of the land and that includes reptiles, bugs, birds, plants and other sources of protein from fish when they can find it.

Other cultures that follow different diets that we mention in the podcast include:

  • Native Americans
  • Tribes in Africa
  • Okinawans
  • Finnish
  • Japanese
  • Chinese
  • Other cultures that purposefully drink raw milk

Because of their environment and genetics, the diets of these cultures worked great for them compared to other diets.

Even in the mainland part of the USA, we never used to eat as many grains and cereals as we do now. More grains and cereals were introduced into our diets because of the agricultural revolution.

 

Myths About Omnivore Diets

 

Myths About Proteins

As humans, we are naturally omnivores and need both meat and plants in order to absorb the nutrition that our bodies need.

According to the documentary, "Food Choice," we don't actually need as much protein like we thought we did. Therefore, there's no nutritious reason to eat meat when we can just eat plants.

But our bodies do need that protein and there are plenty of healthy options to eat grass fed meat compared to grain fed meat.

Our brains also need that protein from meat to stay strong and healthy. During the Paleothic era, our brains actually grew 20% once we began to consume meat from nature

Our bodies are built to consume meat for protein because it is bioavailable and therefore easier to absorb the nutrients.

Vegetarians can consume their protein from eggs and dairy, but it's much harder for vegans to consume the right amount of protein that their body needs just from grains and beans.

 

"It's possible to be healthy as a vegan or vegetarian, but it's more difficult and you have to be thoughtful all the time." - Devon Dionne

 

Myths About Cholesterol

 

"It has been highly debunked that meat has a direct connection to high cholesterol." - Rob Dionne

 

Not only it is false that meat has a connection to high cholesterol and it will kill you if you eat a lot of it, but it is also not true that a high fat diet causes cholesterol and that in turn causes heart disease.

But what can make your cholesterol go up? A high intake of carbohydrates. 

We also tend to forget that there are two types of cholesterol: HDL and LDL.

Meat has LDL cholestoral and this is actually a good thing because LDL feeds your brain.

What is bad about LDL is that it can become oxidized from the consumption of too many carbohydrates which can create plaque in your arteries.

 

Research and Choose a Diet That is Right for You

Dogmatic approaches to nutrition like the one from "Food Choice" create a Doomsday mindset for us. They create fear in our minds that we have to follow their way or we'll get sick and die.

The problem with dogmatic approaches to nutrition is that they don't bring up arguments from different opinions. Why would they? They purposefully don't want to create a sense of doubt with the information that they are proving so they can create a following and make money.

We're not saying that you shouldn't follow a vegan or vegetarian diet, but that you should make healthy decisions about food based on what your body needs. 

If you have strong beliefs about not eating any kind of animal, that's a wonderful thing and we're happy for you. We might not necessarily agree with that choice because we believe that meat is an important part of a nutritious diet, but if you believe that a vegetarian or vegan diet is right for you, that's great! If you follow a diet because of religious or other beliefs, that's beautiful as well.

Discovering the Perfect Diet for You

Devon and I really suggest that you look at both sides of the argument and look into different diets. Listen to your body and pay attention to your gut.

A diet isn't right for you if you're experiencing any gut or gas problems, if you're sick a lot, or your energy is low.

If your weight is not where you want it to be and you have trouble either gaining weight or losing weight, you may want to look into changing your diet as well.

Look at your blood markers including sugar and protein levels. What is your body lacking and how can you fix it?

Pay attention to your emotions as well. Is your thinking cloudy or are you having negative thoughts? Are you depressed? These are also all signs that your diet is not working of you and something has to be changed.

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:00  OSF Facebook Group shout outs

5:00  Nutrition Months October and November Recap

8:00 The Problem with the  Dogmatic Nutrition Approach

16:00 The evolution of the human diet

19:00  What's the biggest difference between the amount of protein or aminos for a vegan and someone who does eat meat?

23:00 Why it's important to be open to research and change around nutrition

28:40 The false idea that meat is high in cholesterol

32:50  Dogmatic nutrition beliefs are one-sided

35:30 Fact or Fiction: Does constantly eating meat shorten your life?

38:00  What are the other healthy diets for different cultures?

44:00  Why do dogmatic approaches to nutrition exist?

49:00  The best thing is to choose a diet that is right for you

50:30  Closing comments with Rob and Devon

52:30  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 123- Hot Topics: Gluten and Sugar! We hope you have gained more knowledge on how to be a healthier you!

Nov 22, 2016

Please leave us a review at openskyfitness.com/review

 

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.

 

November Nutrition Month: Week 6- Gluten and Sugar

This week, Devon and I are talking about Hot Topics in Nutrition: Gluten and Sugar!

There's a very high amount of Americans that over-consume gluten and sugar. Unfortunately, large amounts of products containing gluten and sugar can lead to different autoimmune diseases.

Today, we'll talk about what products contain high amounts of sugar and gluten, how they affect the body, and what you can do to turn our health around.

We also took some time to answer the question: What and when should you eat for pre and post workouts?

Talk about nutrition with us!

We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.

Each week, we'll be discussing a different nutrition topic!

Nutrition Topics

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

 

Week 4- Convenient Foods and Meal Prep Hacks

November:

Week 5How to Hack Your Diet: Carb Cycling and Fasting

Week 6- Keys To A Healthy Gut

Week 7- Hot Topics: Gluten and Sugar

 

 All About Gluten

What is gluten? Gluten is a protein that is found in wheat, grains, and other foods. It helps hold processed food together including:

  • Breads
  • Pasta
  • Cereal
  • Doritos
  • Pretzels
  • Crackers
  • Nuts
  • Fried food
  • Cupcakes
  • Cookies
  • Flour
  • Stuffing
  • Pie crust

Gluten can even be found in foods that have been crossed such as peanuts and Brazilian nuts.

Today, the genetic makeup of gluten is so different than what it used to be. During the 1980s, there used to be around 30 different types of gluten in the USA. After years of crossing different types of gluten, we only have about 3 or 4 types now.

 

What is Gluten Sensitivity?

A person can be allergic to either gluten or gliadin and any of the 12 smaller parts that make up gliadin.

Extreme cases of gluten sensitivity can lead to Celiac Disease, a genetic disease. This is an allergic reaction to gluten that is also an autoimmune disease that can cause damage to the stomach.

Because Celiac Disease is a genetic disease, it can be turned on with enough gluten. Once it's turned on, it cannot be turned off. There's about 1 in every 200 people that have Celiac Disease and there's a chance that 1 in 30 are undiagnosed. Chances are higher if you are of European descent.

Besides the small intestine, you can be gluten sensitive to to other parts of the body such as the brain.

 

What are Celiac Disease and Gluten Sensitivity Symptoms?

People who have Celiac Disease or are sensitive to gluten can have the following symptoms:

  • Abdominal pain
  • Bloated belly
  • Nausea
  • Constipation
  • Diarrhea
  • Gas

How Can You Test for Gluten Sensitivity?

You can test for gluten sensitivity with either a Cyrex Array 3 Test or  C Reactive Protein test to test for inflammation of the body.

What Can Happen to Your Body with Gluten Sensitivity?

Your body doesn't like the gluten and overtime it starts to create antibodies against the gluten that it's allergic to, but also other parts of your body and can create autoimmune diseases such as: Alzheimers, autism, dementia, MS, Parkinson's etc.

Autoimmune Diseases can include:

  • Thyroid problems
  • Type 1 Diabetes
  • Ffibromialgia
  • Liver Disease
  • Rheumatoid Arthritis
  • Skin Disease such as Eczema

Fortunately, a lot of these diseases can be treated by simply removing gluten from the diet!

 

Sugar and Our Health

 

"It's not fat that makes you fat, it's sugar that makes you fat." - Rob Dionne

 

Our ancestors had it right when it came to eating fruit since it is the most natural food we have that contains healthy sugar. Today, we're more likely to find overly processed food in the stores that contain ingredients such as high glucose corn syrup.

According to the latest release from the World Health Organization on sugar guidelines, we should only be consuming about 6 teaspoons of sugar or less  each day. That's about 4-6 packets of sugar in your coffee!

Two Main Sugars: Fructose and Glucose

There are two main types of sugar that we intake on a daily basis: Fructose and Glucose.

Fructose comes from fruit and honey.

Glucose is the simplest form of sugar and it can be found in foods such as vegetables, leafy greens and some forms of sugar.

Our body creates glucose by turning the food we eat into glucose!

 

How Does the Body Digest Fructose and Glucose?

  1. We eat the food, the body breaks down the food and sugar is broken down in the blood stream, your pancreas releases insulin for your cells.
  2. When you have too much sugar and the cells are full, your pancreas transfers the sugar to your liver and it is stored as a glycogen for later use.
  3. If the glycogen is full and you're still eating sugar, you start to turn that into fat.
    1. Too much can create insulin resistance and lead to Type 2 Diabetes

 

Uncovering Hidden Sugars

Food and Beverage labels can include an assortment of different hidden sugars:

  • High Fructose Corn Syrup
  • Cane Sugar
  • Corn Syrup
  • Dextrose
  • Maltose
  • Sucralose
  • Evaporated cane juice
  • Fruit juice concentrates
  • Monosaccharides
  • Disaccharides

 

Health Problems Because of Sugar

A numerous amount of health problems can occur because of consuming too much sugar:

  • Obesity
  • Diabetes Type 2
  • Heart Disease
  • Stroke

Foods to Avoid to Prevent Diabetes & Other Health Problems

Avoid any simple carbs that the body will break down quickly:

  • White bread
  • Wheat/ whole wheat breads
  • White rice
  • Baked white potatoes
  • Bagels
  • Croissants
  • Vanilla wafers
  • Graham crackers
  • Pretzels
  • Corn chips
  • Cookies
  • Jelly beans
  • Gatorade
  • Beer

What foods should you be eating?

Any complex carbs such as:

  • Starchy veggies
  • Sweet potatoes
  • Squash
  • Leafy veggies

 

Workout Nutrition

Pre-Workout Nutrition

Depending on each person, they may or may not want to consume any food or beverages such as a smoothie or coffee before they workout. Overtime, you should know whether or not your body benefits from nutrition before you go workout.

If your workout is suffering, you need more energy, or you're hitting a plateau, you might want to consider eating before you work out. If eating makes you feel nauseous during a workout (especially an early morning workout), then make you should wait to eat till after you're done.

When Should You Eat Before a Workout?

It really depends on the time of day, but you should try to consume something at least 30 minutes-1 hour before your workout.

What Foods and Beverages in General?

You will want to eat fast, digestible foods. You should consider eating carbohydrates as your first option, then proteins is second, and your last possible option are fats. Fats are the slowest digestible food so you should eat a very small amount of it if you're considering eating that.

If you want to build muscle mass, then you should definitely eat some protein before your workout. I suggest eating food 30 minutes-1 hour before your workout because if you eat as soon as you get to the gym, then it's too close to the start of your workout.

Your body won't have enough time to digest the protein and your body will be forced to use your muscle mass for energy. You will feel very sluggish because your body is working so hard to digest the food at the same time that you're trying to exercise.

How Much Can you Consume Before a Morning Workout?

Depending on how fast your body is able to metabolize food, you can consume anywhere between 100-700 calories.

Some great food options during the morning include:

  • Bananas
  • Berries
  • Greek Yogurt
  • Nut butters
    • Peanut Butter
    • Almond Butter
  • Honey
  • Low-sugar jelly
  • Steel cut oats/oatmeal
  • Rolled out oats
  • Hard boiled eggs
  • Avocado
  • Nuts

Beverages to help your energy include:

  • Coffee with Half n Half, coconut oil, or grass-fed butter
  • Tea with caffeine
  • Mate

Supplement Options

A protein shake with bananas, berries, almond milk, or nut butter is a great combination. We also recommend adding branched chain amino acids to your protein shake. Not only are protein shakese great for pre workouts, but for post workouts as well.

You should try to stay away from any pre workout drink that has caffeine such as N.O. Xplode. The caffeine can be addicting and give you a lot of anxiety. In addition, drinks like this have tons of artificial colors and flavorings that are horrible for your body. You're better off with coffee, tea, or mate.

 

 What About Pre-Workout Foods for the Afternoon or Night?

Try to eat something at least an hour before your workout so that you have energy. Any protein such as fish, meat, or eggs with complex carbohydrates like starchy veggies or grains and a minimum amount of fat so that your body can quickly digest the food. This should be eaten about an hour before you workout.

A simple,quick fix is a smoothie that includes leafy greens, bananas, protein powder, and anything else from the breakfast list above. Try to consume this about 30 minutes before your workout.

 

Post Workout Food Options

If you had an intense workout, you can eat a lot of carbs because you exerted your body's limit and now you need the carbs to help you rebuild your muscles. If you did a light workout such as a walk on the treadmill, you should stay away from carb loading.

To follow a macronutrient diet that includes about 2,000 calories, you should break it down as:

  • 40% carbs (800 calories, 200 grams)
  • 40% protein
  • 20% fat

As a post workout, you should consume 25-40% of carbs for your daily intake. 25% of carbs is about 50g minimum. You can eat starchy vegetables such as:

  • Yams
  • Sweet potatoes
  • White potatoes
  • Squash
  • Pumpkins
  • Beans
  • Legume
  • White rice
  • Quinoa

Similar to carbs, your protein post-workout should also have a minimum of 50 grams:

  • Steak
  • Chicken
  • Fish
  • Eggs

Another option includes protein powder mixed with branched amino acids or grass-fed whey or egg white proteins. We really like brands such as Jay Robb for egg white protein.

Fats are not necessary for a post workout meal. What you really need is fast absorbing food.

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:20- Hot Topic: Sugar and Gluten

5:40  What should we be eating pre and post workout?

10:30  What can you eat/drink pre-workout during the morning?

18:40  What foods should you eat pre-workout during the afternoon?

21:00 Always stay hydrated

22:10  Post workout food options

28:10  Gluten and Sugar

30:20  What's Gluten?

35:45  What's gluten sensitivity?

40:00  How do people know if they have Celiac Disease or are sensitive to gluten?

42:15  The effects of gluten in the body

48:40  Test your gluten sensitivity

49:30  Sugar and Our Health

50:15  Where did our ancestors get sugar from?

58:20  How does fructose and glucose digest in the body?

1:01:50  What problems can sugar create for the body?

1:04:20 Diabetes Breakdown

1:12:35  Sugar makes you fat, not fat itself

1:14:50  Foods to avoid to stop diabetes

1:18:10  What foods should you be eating?

1:19:00  Closing comments with Rob and Devon

1:22:25  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 123- Hot Topics: Gluten and Sugar! We hope you have gained more knowledge on how to be a healthier you!

Nov 15, 2016

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.

A Short Break from Nutrition Month

Hey everyone!

Devon was not feeling too well to record the podcast this week with me so we will be taking a break from November Nutrition Month, but we hope to continue on with it next week!

Talk about health and fitness with us!

Join us in discussing, health, fitness, nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.

 

Good Posture 101

This week, the Posture Guru of Silicone Valley aka Esther Gokhale of the Gokhale Method, joined myself to talk about the importance of good posture. 

Have you ever wondered how you can improve your back's posture at your desk or whether a standing desk would be better for you? Esther answered a ton of our questions and gave us some good, basic stretches to begin our way to healthier and stronger bodies. 

Primal Posture vs. Posture Today

Unlike today, our primal ancestors were living a certain lifestyle by hunting and gathering each day. Overtime, they developed specific movements and postures fit for that lifestyle.

Now, times have changed and today we're doing different things with our bodies by sitting at a computer desk rather than squatting and bending over to do different activities like picking up sticks for firewood.

We've lost a lot of kinesthetic wisdom in first world cultures. Yet there are many cultures out there, especially in Africa, that continue to teach younger generations how to hold their posture as far as how to hold babies, work in the fields to grow and gather crops, lying down to sleep, bending over to cook etc.

All of this without fatiguing themselves and running out of breath when we're having difficulties simply bringing groceries from the car into the kitchen. 

Keep in mind, learning how to have good posture is not that simple. As Esther put it, just like a language, good posture takes time and practice to learn. In order to see great improvement in your posture, hans-on assistance and coaching is usually necessary.

 

 

What's Better? A Sitting Chair or  a Standing Desk?

Both are good because we need change throughout the day, but we also need plenty of rest. If you find yourself standing all day (like older generations did when they worked and stood in factories), you will have many back and muscle pains from your poor posture. 

Compared to standing, sitting also helps a person have deeper thoughts and better motor skills.

 

Improve Shoulder Posture

Esther's tips for good shoulder posture:

  1. One at a time, bring one shoulder forward a little bit.
  2.  Bring your shoulder up a little bit.
  3. Move your shoulder back and relax.
  4. Repeat with the other shoulder.

You will experience better circulation, breathing, and feel more comfortable overall after doing this simple exercise. 

How to do Stretchsitting

  1. Sit with your bum back in the seat.
  2. Hinge away from the back rest.
  3. Lengthen your back with a crunch by folding your rib cage forward.
  4. Maintain your forward fold while slowly using your hands to push your top half and lengthen more (push on arm rest if they're there).
  5. Hinge back towards the back rest (use a towel or the Gokhale Method chair) to help stick/hook yourself to the back of the chair.
  6. Relax and your weight will be attached to the towel and you will have traction against the chair.
  7. Feel free to do a shoulder roll afterwards.
  8. You're done!

Stretch sitting can be done anywhere and at anytime. Mix things up by standing up, walking around, or do some other light stretching from time to time (every 20-30 minutes).

 

 

 

About Esther Gokhale

Esther Gokhale (Go-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine.

After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living.

Gokhale practiced acupuncture and taught posture, dance, and yoga in her Palo Alto wellness center for over twenty years. The Gokhale Method continues to grow as qualified Gokhale Method teachers now teach the method worldwide.

Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages. In 2010, Gokhale hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD).

Gokhale has taught at corporations such as Google, IDEO, Varian Medical Systems, and Facebook Inc. She has also presented at conferences including TEDx(Stanford), Ancestral Health Symposium, Weston Price Foundation Conference, and PrimalCon.  She continues to speak with physician groups including Stanford, PAMF, UCSF and has consulted for the trainers of the SF 49ers and several Stanford sports teams.

In May 2013, The New York Times featured Esther in an article giving her the title, “The Posture Guru of Silicon Valley”.

Esther Gokhale lives on Stanford University campus where she raised three children with her husband Brian White, chairman of the Math Department.

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

3:00 The OSF Podcast Group

6:00  Quick breakfast cups with muffin trays and tomatoes

8:30  Gut health and gas: Keep track of your nutrition with a food journal

13:45  Introduction to Esther Gokhale

15:00  How did you become the Silicone Valley Posture Guru?

16:40  What was your experience with back pain and how did you overcome it?

20:00  How do other cultures move and how did you translate that to your own posture movements?

25:23  Esther's tips for good shoulder posture

27:10  Is primal posture a trend or an awakening of our ancestor's posture?

32:30  Is it better to carry a baby on your back or on your front?

39:30  How did you carry your baby with you while cross country skiing?

43:40  How long does it take to learn how to have good posture?

48:10  Can some people learn good posture in a day?

51:40  How to do stretch sitting

57:00  What would you recommend: a sitting chair or a standing desk?

1:06:00 Closing comments with Rob

1:08:00 Open Sky Fitness Closing

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 121- Keys To A Healthy Gut! We hope you have gained more knowledge on how to be a healthier you!

Nov 8, 2016

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

 

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.

November Nutrition Month: Week 5

 

"Gut symptoms like constant gas and acid reflux is your body's way of telling you that something is wrong down there. So if you just ignore these symptoms or cover it up with a medication like Tums or Prilosec, you're completely ignoring your body telling you that it needs help."- Devon Dionne

 

This week, Devon and I will be sharing key tips to having and maintaining a healthy gut! There is so much to cover that we're just going to talk about the basics today.

Having a healthy gut is vital for the rest of your body's health, but fortunately it is also easy to heal it as well with the right combination of food, supplements, or medicine that your body needs.

 

Talk about nutrition with us!

We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.

Each week, we'll be discussing a different nutrition topic!

Nutrition Topics

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

Week 3Nutrition Tips for Your Family

Week 4- Convenient Foods and Meal Prep Hacks

November:

Week 5How to Hack Your Diet: Carb Cycling and Fasting

Week 6- Keys To A Healthy Gut

Week 7- Hot Topics: Sugar and Gluten

 

The Importance of a Healthy Gut

The gut is so much more important that we give credit to it. In fact, the digestive system basically acts like a second brain because it's a sensory organ.

There's a reason why we have English sayings such as:

  • A gut feeling
  • Butterflies in my stomach
  • Feeling sick to my stomach

The reason is because there is a direct correlation between our gut and our emotions and moods.

What's in the Gut?

In the gut system alone, there are 10x more microbial cells than human cells in the body. The majority of that is healthy bacteria aka Probiotics unless you are suffering from poor digestion or an autoimmune system disease.

Healthy probiotics are so important for our body for so many different reasons:

  1. Breaks down the food that are body cannot break down.
  2. Produces vitamins that our bodies cannot receive from food alone.
  3. Feeds on sugars during a fermentation cycle and produces vitamins and nutrients for our bodies.

However, our bad gut bacteria can also create gas and inflammation as well in the digestive system. If you have imbalanced bacteria, you could suffer from inflammation.

 

How to Spot an Unhealthy Gut

On average, around 30-40% of people complain about digestion problems on a regular basis. They think it's normal to have stomach problems, but it truly is not.

Any constant symptoms of even gas and acid reflux are trying to tell you that there is something wrong with your body's health and you need to start paying attention to it.

You can spot a healthy gut, by paying attention to your bowel movements. A healthy gut means having 1 to 2 bowel movements a day and the stool should be long, dark brown, and floating compared to sinking to the bottom. If you're constipated, you many need to intake more water, vegetables, magnesium, and fiber.

Any signs of bloating at any age is another sign of an unhealthy gut. If you notice a baby's stomach is bloated, it could mean that there is something in the formula that is upsetting the digestive system.

 

Heal a Leaky Gut

One sure way that your guy is unhealthy is if it's leaky. Unfortunately the signs may not be super obvious, but there are many ways to combat it. Your body is designed to heal and you can reverse a leaky gut and other stomach issues with the following tactics:

Add Fiber

Fiber is so important for your gut's health and bowel movements. Once it is in your stomach, it helps begin a fermentation process that assists with digesting your food and pushing it through the body.

Your body cannot absorb fiber, but there are many sources of both soluble and insoluble fiber elements:

  • Vegetables
    • Sweet Potatoes
    • Potatoes
    • Yucca
    • Celery

Leave out Sugar and Gluten

Sugar and gluten are BIG issues when it comes to gut health. Having a heavy gluten/sugar diet can lead to a leaky gut or autoimmune disease.

If you're constantly eating food that has been sprayed with pesticide or foods that include artificial coloring and flavoring, or preservatives and drinking from non-BPA plastic bottles, this poor diet will start to break down the gut lining and create holes in it.

A leaky gut can then develop into an autoimmune disease such as:

  • Hashimoto’s Disease
  • Celiac
  • Multiple Sclerosis
  • Diabetes Type 1
  • Rheumatoid Arthritis
  • Inflammatory Bowel Disease
  • Irritable Bowel Syndrome
  • Parkinsons
  • Cancer
  • Heart Disease
  • Alzheimer's

Avoid Possible Hidden Dangers

Sometimes the medicine that is supposed to help us can cause the most damage. Be sure to talk in detail with your doctor about the following:

  • Antibiotics
  • Birth Control Pills
  • Anti Inflammatory Drugs

 

Mood Disorders Caused by Your Gut

Studies have shown that people with depressive disorders have an alarming high amount of harmful gut bacteria. High cortisol levels that cause stress could be the cause of harmful gut bacteria. Also, if a person is eating large amounts of processed, zero-nutritious foods, that can trigger an autoimmune response and impact your emotional health as well.

Food can really impact our energy and mood. If you consistently eat bad food, your mind and body will be in a consistent slouch. Before you allow your body to adapt to feeling that way, you should change your diet and replace unhealthy food with nutritious, natural, real foods.

 

Improve Your Gut Health

Stick to Simple Foods

To improve your gut health, the first thing to do is to clean up your diet by eating simple, basic foods. As mentioned before, get rid of any toxins such as:

  • Sugar
  • Gluten
  • Artifical flavoring labels
  • Natural flavoring labels

Strict Dairy Exceptions

If you don't have a dairy problem, you can eat yogurt and kefir such as products from Lifeway Kefir.

Eat Fermentable Fibers

Your diet should include fiber that can help your body with the fermentation cycle:

  • Sweet Potatoes
  • Yams
  • Yucca
  • Sauerkraut
  • Kimchi

A couple of bites of sauerkraut is actually great to eat before every meal to help!

Supplements to Heal Your Gut

Some great supplements and other food sources that can help heal your gut include:

  • Apple Cider Vinegar: Rather than using a product like Tums to combat stomach acid, the problem might be that your body NEEDS stomach acid and it's low. Vinegar can help give you more stomach acid to digest food.
  • Hydrochloric Acid (HCl)-Similar to apple cider vinegar, some people might actually need this to help create more stomach acid rather than suppress it like Tums. You should be under a doctor's supervision for this and it's only for extreme stomach problems.
  • Bone broth: Amino acids from the collagen help to reverse the damage in your stomach.
  • Probiotics: ingesting healthy bacteria
  • Prebiotics: ingesting the food that your gut bacteria eats

 

How Long Will it Take Your Gut to Heal?

Depending on your case, you may have to stick to a very basic diet for an amount of time that could be anywhere from 6 months to several years.

Once you're feeling better or your doctor has permitted you to do so, add different foods to your diet and see what affects your stomach.

Unfortunately for some people, they have to live a strict diet for the rest of their lives, but it is a very small percentile of the population.

Devon's Experience Healing Her Own Lyme Disease

In order to help heal her body and be rid of Lyme Disease, Devon had to follow a very strict, clean Paleo diet for 6 months. During that time, she did not consume any sugar nor alcohol and had to take a high number of supplements each day to heal herself.

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:10  100 Members in the OSF Podcast Facebook Group!!

7:30 Let's talk about gut health!

10:00 Signs of an unhealthy gut

14:00  What's in the gut? Why is bacteria so important?

17:00  How science is helping people with their gut health

22:00  Leaky gut symptoms

29:50  Mood disorders caused by your gut's health

34:00  Adjusting your diet to heal your gut health

38:00  Devon's experience healing her own Lyme Disease

39:45  What you can do to heal your gut

41:50 Combating against parasites

42:50 Supplements and aids to improve gut health

52:00  Closing comments with Rob and Devon

54:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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 121- Keys To A Healthy Gut! We hope you have gained more knowledge on how to be a healthier you!

Oct 31, 2016

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

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.

November Nutrition Month: Week 5

We're onto Part 2 of our Nutrition Series! Kicking off November Nutrition Month, Devon and I will be sharing tools and tips on how to tweak your diet to see the health and wellness results that you want:

  • Portion Control
  • Fasting
  • Carb Cycling

However, these tools are here to help you when your regular diet isn't working for you, you're at a plateau, and you need some change to get the results that you want.

Because everyone's body is different, some of these tools may work for some people, but not others. If you have any questions about these tools, nutrition, or anything, just send us an email. We're more than happy to help you!

Talk about nutrition with us!

We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.

 

Each week, we'll be discussing a different nutrition topic!

Nutrition Topics

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

 

Week 4- Convenient Foods and Meal Prep Hacks

 

November:

Week 5- Tools to Tweak Your Diet

Week 6- Gut Health

 

Portion Control Guideline Tips

It's common to think that the serving sizes that we receive at restaurants is the perfect amount, but it's not. The reality is that restaurants serve way too much food than they should and end up overeating or overindulging when we go out to eat.

Don't follow restaurant portion servings, but keep in mind that every person's body is different and their plate's food portion will differ in accordance to their body size and weight. People who weigh more will eat more food and smaller people will eat less food.

On everyone's plate you should have the following food categories for a healthy diet:

  • Protein
  • Starchy Vegetables
  • Non-starchy Vegetables
  • Healthy Fats

How Much Protein on Your Plate for a Healthy Diet?

The amount of protein that you should eat is measured by the size of your palm. Not your fingers, just your normal palm. For both men and women, they should eat about 1-2 palm sizes of protein.

Healthy sources of protein include:

  • Steak
  • Ground Beef
  • Pork Chops
  • Chicken Breast
  • Turkey Breast
  • Tuna fish
  • Halibut
  • Salmon
  • Tilapia
  • Tofu

How Many Vegetables on Your Plate for a Healthy Diet?

Try to include both starchy vegetables and non-starchy vegetables on your plate of food.

Starchy Vegetables include any variety of:

  • Tubers
  • Potatoes
  • Squashes

Women should include a portion in the size of their fist and men can have a portion that is a fist and a half.

Non-Starchy Vegetables can include anything green and leafy such as:

  • Asparagus
  • Broccoli
  • Kale
  • Cauliflower
  • Onions
  • Peppers
  • Zucchini
  • Celery
  • Cucumber

When it comes to non-starchy vegetables, you can pretty much all that you want! For a minimum amount, we do recommend that women eat a fist of these veggies and men have a fist and a half portion. If you can have a portion size of 2 fists, that's great!

How Many Healthy Fats on Your Plate for a Healthy Diet?

Healthy fats include:

  • Coconut Oil
  • Grass fed butter
  • Olive Oil
  • Avocado Oil
  • Avocados

You can measure healthy fats by your thumb size and we recommend a portion size of 2-3 thumbs.

 

Party Portions for the Holidays

 With the holiday season around the corner, you'll probably be attending lots of events with family, friends, and co-workers. It can be super tempting to eat lots of food; especially if there is a buffet at the party.

"Grab a small plate instead of a large one." 

Instead of getting a large plate to completely fill up on with food, take a smaller plate instead and fill it up with vegetables such as starchy sweet potatoes, zucchini, mashed potatoes, but try to fill up on lots of leafy greens. Include protein as well on your first plate to help satisfy your stomach. Also try to eat your food in this order: veggies, proteins, and finally starchy vegetables.

By the time you've finished your first plate, you'll have eaten a good amount of healthy, nutritious food that will satisfy you enough that you won't be tempted to eat a ton of food afterwards.

 

Common Portion & Diet Myths

There's a common portion myth and saying that goes, "You can eat as much as you want as long as it's healthy i.e. vegetables."  However, this only counts on if the food is actually healthy to eat in large amounts and it depends on how it's prepared in the kitchen.

For example, cheese is a good source of dairy and protein, but too much is not good for our stomach's digestion. It's very easy to over eat foods that are healthy like cheese, but cheese is only good for us in small amounts. A good portion size of cheese would be 3 die sized pieces or the size of your thumb.

So smaller portions of healthy foods are okay, just don't eat small portions of unhealthy food all the time like getting a daily Starbucks Frappucino or eating dessert after dinner every day.

 

If we're eating healthy food, why do we eat less of it?

Healthy foods are more nutrient dense and therefore we don't overeat them because they satisfy our stomachs.

In comparison, we're likely to overeat on less nutrient dense foods such as Doritos or fast food because they have empty calories that we crave. Why do we crave these unhealthy foods and never seem to feel full? It's because unhealthy foods and snacks are not giving our bodies the nutrition that it really needs.

 

Fasting 101

What is fasting? Fasting is simply not eating over a period of time. In fact, we all go through a fasting period every night when we go to bed and fall asleep and wake up to have BREAKFAST. Our first meal of the day actually helps us to break the fast!

How Does Fasting Help Our Bodies?

Fasting has a ton of health benefits:

  • Weight Loss
  • Improves Insulin resistance and sensitivity
  • Cardiovascular Disease
  • Lowers Diabetes
  • Lowers Blood Pressure
  • Brain Function

High Stress Levels or Building Muscle? Stay Away from Fasting

Fasting has a lot of great benefits, but it's not suggested if you're currently going through a period of high stress or you're not able to sleep well at night. 

Fasting is supposed to naturally put the body into stress mode aka Adaptive Stress Response to help it lose weight. Therefore, if you're going through already stressed out, fasting will just fatigue your body even more. 

You should also stay away from fasting if your main focus is to build muscle, not lose weight. Fasting is not good for muscle building because you're depleting the calories that your body needs to restore and build muscle tissue.

Different Types of Fasting

Devon and I explain the several different types of fasting further in the podcast (33:30):

  • Dietary Restriction Fasting
  • Chronic Dietary Restriction
  • Intermittent Fasting
  • Alternate Day Fasting

 

What is Carb Cycling?

Carb cycling is essentially the process of mixing low carb days, high carb days, or no carb days. During the week, you decide which days you'll eat a high number of carbs, low number, or no carbs at all. This cycle helps a person to lose weight because it revolves around calorie deficits. 

What isn't carb cycling? Only eating carbs on days that you workout or include carbs as part of one meal during the day. 

Who's a Candidate to Begin Carb Cycling?

Carb cycling is perfect for those who want to lose weight, but these people must also be working out constantly to tolerate the constant fluctuation of eating different amounts of carbohydrates, fats, and proteins on different days. 

Carb cycling is about burning fat, not building muscle. Any diet that focuses on lowering food and calorie intake like carb cycling, is for losing fat, not gaining muscle. It is very common for body builders and physique competitors to participate in carb cycling to lose excess fat after they've built their muscles. 

 

How to Start a Carb Cycle

The amount of carbohydrates and healthy fats will always change, but proteins stay the same.

To begin a carb cycle, you need to know how many calories you're taking in. 

High Carb Days

As an example for a person who weighs 200 pounds, if you know that you need to take in 2,000 calories a day, that's 14,000 calories per week. High carb days have an increase in calories (2,400 for example..increase your calorie intake by 400 calories). Let's say you do high carb days 3 times a week (M,W,F).  

If you take 2,400 calories during a high carb day, you should take 7,200 calories during for the total of those 3 high carb days.

On a high carb day,  your diet would include:

  • 50% carbohydrates or 1,200 calories or 300 grams
  • 33% is from protein** or 800 grams or 800 calories
  • 17% Healthy fat or 400 calories or 45 grams. 

**1 gram of protein per pound of body weight is more or less how much you want to eat. So a 200 pound person would take 200 grams of protein. There are 4 calories in 1 gram of protein so you would be taking in 800 calories when you eat 200 grams of protein and that amount is constant for both low carb and high carb day.

Low Carb Days

14,000 total calories-7,200 from 3 high carb days=6,800 calories for the remaining 4 days of the week or 1,700 calories per day on low-carb days.

On a low carb day, your diet would include:

  • 20% Carbohydrates or 300 calories 
  • 50% Protein or 800 calories or 800 grams
  • 30% Healthy Fats or 600 calories

No Carb Day

A no carb day is very similar to following the Ketogenic Diet. 

 

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

8:30  Keep track of your weight loss results

9:15 Tools that you can use to tweak your diet: Portion Control

14:45  Party Portions for the Holidays

17:15  Portion Myths

21:30  What our daily plates should look like

23:00 Fasting: What is it, is it good for us, and what should we do?

25:20  What is fasting is not good for? Muscle Building and High Stress Levels

28:40  Why did our ancestors fast? What are general thoughts on fasting?

33:30 What are the different types of fasting?

34:00  Dietary Restriction Fasting

34:50  Chronic Dietary Restriction

36:30  Intermittent Fasting

40:50  Alternate Day Fasting

43:20  Fasting has other benefits than just weight loss

 

47:40  When is it a good time to start fasting? How do you prepare for it?

49:30 Carb cycling explained

52:00  Examples of how to start carb cycling

57:00  How much should you eat for low carb and high carb days during a carb cycle?

1:02:40 Why use tools to tweak your diet?

1:05:00  Closing comments with Rob and Devon

1:10:02 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 120- Tools to Tweak Your Diet! We hope you have gained more knowledge on how to be a healthier you!

Oct 25, 2016

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details: http://www.active.com/santa-monica-ca/running/holiday-fun-5k-10k-15k-half-marathon-2016-25929607?int=

 

 

To live a health life, preparation is key on this wellness journey. Therefore, as part of our October Nutrition Month, this week, Devon and I are sharing our favorite convenient foods and meal prep hacks!

 

Have a specific question about nutrition?

If you have any specific questions or concerns about nutrition, contact us by email at rob@openskyfitness.com and devon@openskyfitness.com.

Talk about nutrition with us!

We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/

Each week, we'll be discussing a different nutrition topic in the following order:

 

Nutrition Topics

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

Week 3Nutrition Tips for Your Family

Week 4- Convenient Foods and Meal Prep Hacks

Week 5- Nutrition Tools

Week 6- Nutrition Out of the Kitchen

Week 7-Eating Habits During the Holidays

Week 8- Holiday Meal Plan

Week 9- Food Hangover Week: Getting Back on Track After the Holidays

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:00  What's happening on the Open Sky Fitness Podcast group

6:00  The perfect recipe for bone broth

13:00  Join us for a 10k Holiday run in Santa Monica, California!

15:50  Questions from the OSF Facebook group

17:50  How to motivate your family to care about their health and fitness?

30:00  How can you nicely ask the main cook of your home (wife, husband, boyfriend, girlfriend) to cook healthier foods?

37:35  Convenient Foods & Restaurant Nutrition

38:35  Convenient, nutritious snacks at home

55:20  Convenient meals at home

1:04:30  Convenient snacks in the car and on the go 

1:08:20  Convenient foods at the gas station

1:09:20  Convenient foods from the supermarket

 

1:11:00  Eating tips for going out and restaurants

1:19:20  Closing comments with Rob and Devon

1:20:50 Open Sky Fitness Closing

 

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 119- Convenient Foods & Meal Prep Hacks! We hope you have gained more knowledge on how to be a healthier you!

Oct 18, 2016

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

 

Deciding to make a change towards turning your life around by eating better, exercising more, and becoming an overall healthier you can be liberating, but also challenging.

A health journey is much easier when there is someone there to support you each day.

But what do you do if the people closest to you aren’t 100% with you for your health goals? How can your family and relationships continue to grow when you want to make significant life changes?

What can you do to help your loved ones eat better too? Where do you even begin talking to them about living a healthier life?

As part of our October Nutrition Month, this week, Wellness Author and Health Coach,Michael Tamez, joins Devon and I as we share our favorite nutrition tips for the family.

 

 

 

HAVE A SPECIFIC QUESTION ABOUT NUTRITION?

If you have any specific questions or concerns about nutrition, contact us by email at rob@openskyfitness.com and devon@openskyfitness.com.

TALK ABOUT NUTRITION WITH US!

We’ve already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It’s a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/

 

Each week, we’ll be discussing a different nutrition topic in the following order:

NUTRITION TOPICS

Week 1– Which Popular Diet is Best for You?

Week 2Kitchen Clean Out Hacks

Week 3– Nutrition Tips for Your Family

Week 4– Gut Health & Foods That Heal

Week 5– Hot topics: Gluten, Sugar, and Carbs

Week 6– Nutrition Out of the Kitchen

Week 7-Eating Habits During the Holidays

Week 8– Holiday Meal Plan

Week 9– Food Hangover Week: Getting Back on Track After the Holidays

 

EGG NUTRITION: IS THERE A BIG DIFFERENCE?

Devon and I love receiving and answering questions from our listeners and this week we received a question via our Open Sky Fitness Podcast Facebook Group about egg nutrition.

So, does the size and color of the egg/yolk make a huge difference as far as how healthy it is to eat?

To begin, the egg color really depends on the breed of the chicken. If you notice that the eggs you buy are larger than other eggs, they most likely came from an older chicken. Why does this happen? As a chicken ages, they lay different sized throughout their life from small (younger chicken) to large (older chicken). As far as quality though, size doesn’t matter as much as the color of the yolk.

The egg’s yolk will vary in color depending on the living environment that is provided for the chicken. If a chicken is kept inside all the time, in a cage, and with limited light, then the yolk will be lighter. If a chicken is naturally raised and allowed to be outside in the sun (Vitamin D!) and to eat better food such as bugs to receive real natural nutrients, the yolk will be darker.

To conclude, if the yolk is darker, it’s better for you to eat that compared to light colored yolk.

To listen to the entire explanation, start listening to the podcast at the 7:15 mark. 

 

“YOUR PROCESS IS YOUR RESULT”

Throughout your health journey, there will but a lots of ups and downs. You may feel discouraged at times, but just remember that “the process is the result.” Sometimes we don’t see consistent results in our health and fitness. Maybe you lose 4 pounds in a month, but the next month you only drop 2 more pounds. Don’t give up just yet.

Devon and I are here to tell you that it’s okay that you don’t see consistent patterns as you work towards your health goal. Life happens and it’s filled with different surprises, new events, and sometimes difficult challenges. Pick yourself back up and continue on your health journey.

Your health process will lead you to the result you want. 

 

HOW TO BEGIN A HEALTHY JOURNEY AS A FAMILY

 

“(The source of our health struggles) is not the physical weight that we hold onto for years or for months. It’s the mental and emotional poisons that weigh us down. These poisons are heavier than physical weight on our bodies.”- Michael Tamez

 

To begin your own health journey, you have to find the reason why you desire this change in your life. Changing your health does not only focus on the physical aspect, but the mental and emotional parts too.

We’re all on a health journey and conquering our health struggles is not as simple as just changing our diet. To really begin this journey, we need to find the source of the problem within ourselves.  And in that moment, that’s when we may really need our family’s support. To really connect with your family or close loved one about your desire to live healthy, talk to them.

Have a heart-to-heart discussion about what is happening internally and why you want their support during your health journey.

 

WHAT IF YOUR FAMILY IS NOT CONCERNED ABOUT A HEALTHY LIFESTYLE?

If your family is unsupportive, don’t get angry or frustrated. Rather than arguing about it, ask them questions about their health, thoughts, and needs. Don’t attack or blame anyone because that will create anger and frustration in your relationship with them.

Everyone is on their own health journey and that includes the members of your entire family. Don’t force your family to be on the same health journey as you or to start their own if they’re not ready for it yet.

What else can you do? Approach the discussion with love. Ask them what they need for their own health and what they want too.

 

THE FAMILY THAT COOKS TOGETHER, BONDS TOGETHER

There are several, simple ways to incorporate healthy food and relationship bonding at the same time with your family.

Cook dinner together and share tasks so that everyone takes part in creating the meal. Cooking creates interactions and a deeper presence within each other’s lives.

Have a sports fan in the family? Bond over sporting events by making a snack together such as an avocado dip for chips.

 

HOW TO GET KIDS INTERESTED IN NUTRITIOUS FOODS

Make food a learning experience for children. The easiest way to do this is to allow them to help in the process of creating the food and/or meal.

Ask them to help you with simple tasks like making a salad dressing. Not only will they begin to love cooking because you’re allowing them to be part of the process, but they’ll be more interested in healthier foods too.

Start a family vegetable garden in the backyard. Your kids and the rest of the family will be so happy and eager to eat a salad that grew because of their hard work!

Food is another great way to teach children how nutritious foods help our bodies grow and become strong. There are many available images out there that demonstrate the correlation of foods to body parts and how they look so similar.

 

 

Source: http://www.dietoflife.com/amazing-foods-resemble-body-parts-beneficial/ 

 

ABOUT MICHAEL TAMEZ

Michael Tamez is an Institute for Integrative Nutrition (IIN) Holistic Health Coach, a certified Reiki and Kahuna energy healing practitioner, and is listed on the national board for the American Association of Drugless Practitioners (AADP).

Michael’s personal health transformation journey began when was 13 years old. During that time, he was
was obese, had severe sleep apnea, high blood pressure, gum disease, and resentment for himself. By transforming his relationship with food, Michael was able to reverse all of those conditions. All of his life changes led him to write the book, Transformative Nutrition: The Ultimate Guide to Healthy and Balanced Living

Michael’s education has equipped him with extensive knowledge in holistic nutrition, health coaching, exercise/fitness support, and preventive health. His number one goal is to be in his client’s corner, supporting them along their journey to making lifestyle changes that produce real and lasting results. To read Michael’s entire life story, click here.

START BUILDING YOUR OWN WORKOUTS AND MEAL PLAN!

Download Results Tracker here!

 

CHECK OUT THE BRAND NEW OPEN SKY FITNESS PODCAST FACEBOOK PAGE

That’s right! We’ve started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We’ll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

HAVE A QUESTION OR REVIEW FOR ROB OR DEVON?

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

WHAT YOU’LL HEAR ON THIS EPISODE

0:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

7:15  Why are some eggs so large? What do the different labels for eggs mean?

13:15  Introduction to Michael Tamez

14:25  How did your health journey begin?

18:00  What was your wake-up call? What internal conversation did you have with yourself?

19:40  What is sleep apnea and what can happen to the body?

21:50  Who can have sleep apnea?

24:00  When did you have your revolution to change your life?

27:30  How would you recommend someone taking a look at their past and healing from it? How do we let go of traumatizing events?

33:15  How can you get your entire family on board to help your health journey?

37:40  Take Vitamin L: Love in your daily life

39:45  How to start the health journey with your family: Don’t force it

42:20  How to get everyone in the kitchen and bond together.

44:00  How can women connect with their boyfriends and men in the kitchen?

52:00  Why overeating is so common in the US.

55:30  Michael’s way of eating

56:10  How to get kids interested in eating healthy foods

1:05:00  How to tell what foods aren’t good for children’s bodies. What signs to look for.

1:08:00  How to connect with Michael Tamez

1:13:45  Closing comments with Rob and Devon

1:16:25 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

 

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

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

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

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

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

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 118-Nutrition Tips for Your Family! We hope you have gained more knowledge on how to be a healthier you!

Oct 11, 2016

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

 

To change a habit, you have to get to the source. In the case of nutrition, you first have to tackle your kitchen if you want to change things around and start eating healthy.

As part of our October Nutrition Month, this week, Devon and I are sharing our favorite kitchen clean out hacks with you. We'll go over what foods you should get rid of what healthier substitutes you should replace them with. Because we have so much information to share on this podcast, we are saving our tips about family health and nutrition for next week's episode.

Have a specific question about nutrition?

If you have any specific questions or concerns about nutrition, contact us by email at rob@openskyfitness.com and devon@openskyfitness.com.

Talk about nutrition with us!

We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/

Each week, we'll be discussing a different nutrition topic in the following order:

9 Weeks of Nutrition Topics

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

Week 3- Tools to Help to Tweak Your Diet 

Week 4- Gut Health & Foods That Heal

Week 5- Hot topics: Gluten, Sugar, and Carbs

Week 6- Nutrition Out of the Kitchen

Week 7-Eating Habits During the Holidays

Week 8- Holiday Meal Plan

Week 9- Food Hangover Week: Getting Back on Track After the Holidays

 

How Do You Know If A Diet is Right For You?

Last week, we discussed the pros and cons of 15 different popular diets. With all of the information we shared, it can be difficult to know if a new diet is actually right for you.

To know if a specific diet is right for you, think about what health goals you want to achieve and whether you're actually achieving them or not. Do you want to lose weight? Have more energy? Improve your gut health? If you're not seeing results, you may need to stop your diet and change to something different.

When you begin a new diet, start with the basics. Devon and I agree that an elimination diet helps people to understand which specific foods cause different symptoms such as gas, dizziness, low-energy etc.

To begin an elimination diet, start with just eating the basic non-reactive foods to have a starting point. Next, begin adding in different foods again and keep a food journal.

Note down anything important such as a change to your energy level or if your poop changes significantly because it can tell you a lot about your diet. 

How to Start a Kitchen Clean Out

To begin a kitchen clean out, get rid of any empty calorie trigger foods including:

  • Potato chips and similar snacks
  • Ice cream and similar dairy based desserts
  • Regular soda and diet soda
  • Candy
  • Frozen pizza
  • Frozen TV dinners like lean cuisine and Weight Watchers meals

Make sure you take your time to clean out the kitchen. You don't have to go cold turkey and throw everything out in one day. Maybe you want to do it all in one day, but it can be hard. 

Clean out your kitchen in steps by taking it day by day or get rid of something each week and replace it with something healthier.

 

Pay Attention to Unhealthy Ingredients on Food Labels

Look out and avoid the following unhealthy ingredients on food labels. If you see any on the packaging of the products in your kitchen, get rid of them. 

  •  MSG - Monosodium glutamate 
  •  Artificial flavors and coloring (can also contain MSG)
  • Pesticides on farm-grown fruits and vegetables
  •  Low-fat and labeled "heart healthy" whole-grain foods
  • Hydrogenated oils
  • High fructose corn syrup
  •  Oils: Vegetable oils, canola oils for baking foods
  • Artificial sugars such as Splenda, aspartame, saccharin artificial sugars

If you don't know the ingredients listed and you need to decide whether to keep it or not, do some research online to decide what to do.

What a Healthy Kitchen Looks Like

 

There are always plenty of healthy substitutes and items that you should have in your kitchen. For example, when it comes to sugar substitutes, we highly suggest Stevia, coconut sugar, molasses, and real maple sugar.

We suggest always have the following on hand:

  • Coconut oil
  • Avocado oil
  • Olive oil
  • Grass-fed butter
  • Plenty of seasonings including salt and pepper

And always keep your kitchen clean. If you always come home to a messy kitchen with dirty dishes piling up, you won't feel motivated to cook and could take the easy way out by eating processed foods rather taking time to cook a healthy, easy meal. 

For all of our Clean Out Kitchen Hacks, listen to the entire podcast. The What You'll Hear on This Episode section will direct you to specific topics that we discuss during the episode. 

 

0:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

5:30  How some protein shakes or a mixture of it with food can make you gassy

8:00  How to eat vegetables with the Ketogenic Diet

9:25  How do you know if a diet is working for you?

13:35  How to begin a kitchen clean out

17:35  Take your time to clean out your kitchen

18:30  What to look out for when looking at nutrition labels. Why some ingredients aren't healthy for you and you need to avoid them.

19:00 MSG - Monosodium glutamate 

23:00  Artificial flavors and coloring (can also contain MSG)

26:50  Pesticides on farm-grown fruits and vegetables

34:20  Low-fat and labeled "heart healthy" whole-grain foods

35:20 Hydrogenated oils

36:45  High fructose corn syrup: Sugar-The Bitter Truth

39:46  Oils: Vegetable oils, canola oils for baking foods

40:45  Artificial sugars such as Splenda, aspartame, saccharin artificial sugars

41:00  What foods should we replace with what we've cleaned out from the kitchen?

41:30  Sugar replacements

42:45  Replace low-fat and non-fat foods with whole, fat nutritious foods

43:45  How to replace grain products with Paleo friendly substitutes.

45:00  How can you replace snack foods like chips?

46:25 What's the best kind of protein powder and supplement to take? What about food products like protein bars and cookies?

50:30  Food that you always want to have in stock in your kitchen

53:35  The difference between salt, sea salt, iodized salt, kosher salt

54:55  What are some other great, healthy snacks? How do you have them ready to go and eat?

57:55  Food and meal prep tips for fast cooking and batch cooking

59:35  Clearing the actual, physical space of the kitchen and getting rid of what you don't need.

1:05:45  Rob and Devon's favorite kitchen hacks and tips

1:09:50  Closing comments with Rob and Devon

1:12:00 Open Sky Fitness Closing

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

5:30  How some protein shakes or a mixture of it with food can make you gassy

8:00  How to eat vegetables with the Ketogenic Diet

9:25  How do you know if a diet is working for you?

13:35  How to begin a kitchen clean out

17:35  Take your time to clean out your kitchen

18:30  What to look out for when looking at nutrition labels. Why some ingredients aren't healthy for you and you need to avoid them.

19:00 MSG - Monosodium glutamate 

23:00  Artificial flavors and coloring (can also contain MSG)

26:50  Pesticides on farm-grown fruits and vegetables

34:20  Low-fat and labeled "heart healthy" whole-grain foods

35:20 Hydrogenated oils

36:45  High fructose corn syrup: Sugar-The Bitter Truth

39:46  Oils: Vegetable oils, canola oils for baking foods

40:45  Artificial sugars such as Splenda, aspartame, saccharin artificial sugars

41:00  What foods should we replace with what we've cleaned out from the kitchen?

41:30  Sugar replacements

42:45  Replace low-fat and non-fat foods with whole, fat nutritious foods

43:45  How to replace grain products with Paleo friendly substitutes.

45:00  How can you replace snack foods like chips?

46:25 What's the best kind of protein powder and supplement to take? What about food products like protein bars and cookies?

50:30  Food that you always want to have in stock in your kitchen

53:35  The difference between salt, sea salt, iodized salt, kosher salt

54:55  What are some other great, healthy snacks? How do you have them ready to go and eat?

57:55  Food and meal prep tips for fast cooking and batch cooking

59:35  Clearing the actual, physical space of the kitchen and getting rid of what you don't need.

1:05:45  Rob and Devon's favorite kitchen hacks and tips

1:09:50  Closing comments with Rob and Devon

1:12:00 Open Sky Fitness Closing

BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE:

 

 

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

Download Templates

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

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

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

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

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

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 117-Kitchen Clean Out Hacks! We hope you have gained more knowledge on how to be a healthier you!

Oct 4, 2016

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

It's  October and that means it's officially Nutrition Month and today's topic is: Which Popular Diet is Best for You?

Devon and I have so much great information to share with you that we are also dedicating the month of November to talk about nutrition as well! If you have any specific questions or concerns about nutrition, contact us by email at rob@openskyfitness.com and devon@openskyfitness.com.

We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/

Each week, we'll be discussing a different nutrition topic in the following order:

9 Weeks of Nutrition Topics

Week 1- Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out & Family Health

Week 3- Tools to Help to Tweak Your Diet 

Week 4- Gut Health & Foods That Heal

Week 5- Hot topics: Gluten, Sugar, and Carbs

Week 6- Nutrition Out of the Kitchen

Week 7-Eating Habits During the Holidays

Week 8- Holiday Meal Plan

Week 9- Food Hangover Week: Getting Back on Track After the Holidays

 

Which Popular Diet is Best for You?

Let's face it; there's a wide assortment of different diets and meal plans out there and they all claim to be the best. Today, Devon and I will go through 15 of the most popular diets and discuss the pros and cons of each.

Our goal is to help you learn more about each diet so that you can make a better choices for yourself when it comes to your nutrition.

We'll be discussing the following popular diets:

  • The My Plate Diet (FDA)
  • Paleo Diet
  • Whole 30 Diet
  • Vegan Diet
  • Vegetarian Diet
  • Pescetarian Diet
  • Ketogenic Diet
  • Dash Diet
  • Mediterranean Diet
  • Beach Body Diet
  • Alkaline Diet
  • Bulletproof Diet
  • Atkins Diet
  • Weight Watchers Diet
  • Jenny Craig Diet

How Important Are Macronutrients in a Diet?

In relation to diets and meal plans, it's important to make sure that we are consuming enough healthy macronutrients.  Macronutrients include proteins, carbohydrates, and fats (both monounsaturated and polyunsaturated) and they do amazing things for our bodies!

Macronutrients are so important to our bodys' health and nutrition that we basically can't live without them. For example, Proteins repair tissue, restore bones,  build cartilage, and help your blood cells. No matter what diet you follow, sufficient amounts of macronutrients are very important to your diet.

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

 

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

6:30  Nutrition Month for October & November

12:40  What are macronutrients?

13:20  What are proteins? What do they do in your body?

14:30  What are protein sources?

16:45  What are carbohydrates?

18:40  How does fiber work in the body?

22:53  What are the functions of fat? How do they help us?

27:00  All about monounsaturated and polyunsaturated fats and the American diet today.

29:30  Let's talk about diets and meal plans!

30:20  The FDA approved My Plate

32:45  The Paleo Diet

37:20  The Ketogenic Diet

41:30  The Beach Body Diet

45:20  The various Vegetarian and Vegan Diets

50:10  The Mediterranean Diet

54:05  The Atkins Diet

56:45  The Bulletproof Diet

59:05  The Alkaline Diet

1:01:15  The Dash Diet

1:03:30  The Weight Watchers and Jenny Craig Diets

1:05:30  Closing comments with Rob

1:11:00 Open Sky Fitness Closing

 

BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 116-Which Popular Diet is Best for You?  We hope you have gained more knowledge on how to be a healthier you!

Sep 27, 2016

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

 

"If one part of the equation fails, why would we give up on all of it? Why would we throw the rest of it away? The mental game, the nutrition, the workouts, and all the rest of it. Find the one thing in your life that really brings you joy around being healthy. If it's not fun, then you're doing it wrong." - Rob Dionne on taking the time to enjoy the process of being healthy.

 

 

Living a healthy life is consistent and there's always different areas to improve. That's why next month, Devon and I will be kicking off our Nutrition Month for October on the podcast! We've already been discussing nutrition tactics on the Open Sky Fitness Podcast Group. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/

To help you get geared up for next month, today I'm sharing with you how planning is everything when it comes to starting to live a healthy life and how you can maintain it with 5 steps.

 

5 Steps for Planning a Healthy Lifestyle

 Step 1: Don't start doing, start planning

Step 2: "Hire a Contractor"-Make the decision to be healthy and think about how you can make it happen.

Step 3: Planning a healthy life is a marathon, not a sprint.

Step 4: Take the time to enjoy the process.

Step 5: Reaching the point of maintaining a healthy lifestyle

 

 

Start Building Your Own Workouts!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

 

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

 

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

3:45  How planning is everything with goals!

5:30  5 Strategies to Plan Everything: Step 1) Don't start doing, start planning

9:20  How much time can you dedicate to working out?

10:15  Step 2) Hire a Contractor: Think about what types of health problems do you need to address-your mental decision to get healthy

15:00  Step 3) Planning a healthy life is a marathon, not a sprint.

21:20  Step 4) Take the time to enjoy the process

25:00  Step 5) Reaching your stage of maintaining a healthy lifestyle

29:30  Closing comments with Rob

31:50 Open Sky Fitness Closing

 

BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE:

 

Download Templates

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

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

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

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

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

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 115-5 Steps to Planning a Healthy Life.  We hope you have gained more knowledge on how to be a healthier you!

Sep 20, 2016

Download the OSF Food Journal Now!

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

"If you're not competing; you're not competing. Which means that if you're not looking for an opportunity to win, then sometimes you'll never give yourself a good chance to actually win."- Dr. Mike Young

This week, I had a great discussion with  Director of Performance and Research for Athletic Lab, Dr. Mike Young, about competition success and how creating competition for yourself can help you to become more successful.

Once you listen to the podcast, you'll have a clear idea that Mike really understands himself and why he's so competitive. This week, my challenge to you is for you to better understand how you approach food and your nutrition. 

Why & How to Keep Track of a Food Journal

Download the OSF Food Journal Now!

This week, I share with you 5 reasons as to why you should have a food journal:

1. Seeing is Believing

Why is having a food journal so important? If you're not feeling well and have varying stomach symptoms, energy levels, or you just want to keep track of what you eat, writing about it will get you where you want to be. 

We easily forget what we eat during the day, even if it's just a quick candy bar when we stop at the gas station. If you write down what you eat and drink every time; not only will you never forget it, but you'll hold yourself accountable as well. 

If you want to understand and see what you're doing with your nutrition, you have to hold yourself accountable. Keeping a food journal will help you see and believe what you're eating and how it's affecting your health. 

 2. Periods of Random Starvation

We should not be starving at any point of the day, but sometimes we forget to eat. It happens; we get caught up at work, working on a project, or do something else that keeps us from remembering to eat a meal. 

That's when the hunger hits us and it's easy to make bad choices from junk food to overeating whatever we can get our hands on. If you keep a food journal, you'll know when you're likely to be hungry and can prepare healthy meals ahead of time or keep nutritious snack foods with you wherever you go. 

 

3. Pay Attention to Your Energy Levels

Our energy levels can really vary throughout an entire day. This food journal will help you better understand your energy levels and how different types of food and beverages affect you. 

4. Hindsight is 20/20

Not only will your food journal help you notice your eating patterns today, but these patterns will help you better understand your body. 

When you pay attention to when your body has different reactions, you know what to avoid. Especially if your following a specific diet such as the Ketogenic Diet and you need to take a fiber supplement. 

5. Track Patterns That Pop-up Everywhere

Keep track of patterns that pop up everywhere: your regular energy versus when it's low or high. What did you consume that could cause your insulin to spike and then lead you to feeling exuasted?

When do you feel happy? When do you feel grumpy? Your body symptoms, feelings, and energy can tell you so much about the food and beverages you're consuming and what they're doing to your body. 

 

 

Understand & Balance Your Competitive Side

Dr. Mike Young loves to compete. Whether it's against himself or with another person, Mike uses his competitive side to his advantage to reach a goal and get to the next level. To get to that next level, he looked up to and really listened to his mentors. 

Whether it's for your career, a sport or your health, find someone who can help you get competive with yourself and push you to take the next step to get to a new level. 

 

Connect With Us!

Leave us a review on iTunes! or text OSFreview to 33444 to get the link

Start Building Your Own Workouts!

Download Results Tracker here!

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

About Dr. Mike Young

 Dr. Mike Young -Is Competition The Key to Success? Open Sky Fitness

Dr. Mike Young has an undergraduate degree in Exercise Physiology, a Master of Science degree in Athletic Administration and a PhD in Kinesiology with an emphasis in Biomechanics. He has studied extensively in anatomy, physiology, sport psychology, motor learning, training theory and biomechanics. Mike has earned NSCA’s Certified Strength and Conditioning Specialist, is recognized by USA Weightlifting as a Club and National Coach, a Crossfit Level 1 Certified Trainer, is one of less than 20 USA Track & Field (USATF) Level 3 coaches in the country and has a USATF Level 2 certification in 3 event areas.

Mike serves as the Director of Performance and Research for Athletic Lab. His title includes his role as the strength and speed coach as well as the lead researcher for Athletic Lab. Mike directs all programming at Athletic Lab, manages facility development and oversees staff education programs.

Mike is a world-renowned expert in the field of speed development and conditioning for sport. He is also recognized for his work in coaching the Olympic Lifts and creating specialized strength, speed and conditioning programs to help maximize the performance of any athlete. He has developed training plans for sports ranging from dragon boating and soccer to swimming.

To learn more about Dr. Mike Young, click here: http://athleticlab.com/about/staff/mike-young/

 

 

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

4:12 5 Reasons Why You Should Have a Food Journal

23:50  Introduction to Dr. Mike Young

24:15  Do you believe you're a competitive person?

26:00 How do you balance yourself with being so competitive?

30:20  How would you personally describe yourself in terms of your philosophy on training and your career?

33:30  Who do you train at Athletic Lab and what else do you do there?

36:00  How can you become an intern and do a coaching apprenticeship with Athletic Lab?

38:00 What did you learn from your mentors that you integrate into your career and teach your interns?

41:35  What do you recommend for aspiring personal trainers and coaches who want to find a mentor?

46:15 Can you explain more about what you said during your TEDx Talk-Calgary?

49:00 Where's the line between competing with someone and mentoring someone?

52:20 What's your thought on how our mindsets either help us to succeed or to fail?

56:30  As a coach, how do you talk to your players?

59:35  As a coach, how did you transition from track & field to more team sports?

1:02:00 How did you become the coach that you are today?

1:07:20  How can people stay away from injury? Especially those who aren't professional athletes? How can you get competitive?

1:11:20  How can you go about finding the right mentor for you at your level of training or coaching?

1:13:00  How you can get in touch with Mike.

1:14:00 "Bite off more than you can chew and then chew it."- Always keep challenging yourself

1:15:25  Closing comments with Rob

1:17:00  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 114-Dr. Mike Young: Is Competition the Key to Success?.  We hope you have gained more knowledge on how to be a healthier you!

Sep 13, 2016

Leave us a review at http://openskyfitness.com/review

What's Going on in Your Fitness World?

 

"Life is happening to you right now; you might as well embrace it."- Selene Yeager

 

Before you jump into listening to my interview with Selene Yeager about The Evolution of the Fitness World, take a moment to think about what's going on with your own health and wellness. Are you on the right track to reaching the goals that you want to achieve? Are you sticking to eating healthier and working out on a regular basis?

Why did you start this health journey and process? What was your own "a-ha moment" and fitness evolution?

Last week on Episode 112: Dr Jonny Bowden-Breaking Down Cholesterol and Nutrition Myths, Devon and I shared some tips on how you can begin to live a healthier life and we'd love to hear your progress!  You can share it with us however you like including  our new Open Sky Fitness Podcast Group on Facebook.

 

Take Baby Steps Towards Fitness Goals

If you didn't start any of the healthy habit tasks that we talked about last week, just remember that you don't have to complete the tasks perfectly. This exercise is just to help you get a good start on creating healthy goals and it's all about taking baby steps.

We all go through different processes to get healthy and the length of that process will vary from person to person. If you only focus on the end result, you can get easily frustrated. Take it one day, one goal, one meal, or one workout at a time and before you know it, you will accomplish what you want to get done and be where you want to be!

 

Connect With Us!

Leave us a review on iTunes! or text OSFreview to 33444 to get the link

Start Building Your Own Workouts!

Download Results Tracker here!

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

 

About Selene Yeager

Selene is a top-selling professional health and fitness writer. She has authored, co-authored, and contributed to more than two dozen book titles. Her work has appeared in numerous media including Details, Shape, O, the Oprah Magazine, Oz, the Good Life, Fitness, Redbook, Men’s Health, Women’s Health, Marie Claire, Better Homes & Gardens, Good Housekeeping, Runner’s World, More, Cooking Light, The Bottom Line, and Cosmopolitan.

You can learn more about training, nutrition, and other pieces of advice from Selene each week as Bicycling Magazine’s “Fit Chick”.  Selene is also a certified personal trainer, USA Cycling certified coach, pro mountain bike racer, and All-American Ironman triathlete.

 

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:10  Episode Opening with Rob

3:45  Check out the Open Sky Fitness Podcast Group!

4:00 Tiny, baby footsetps to becoming a healthier you.

6:00  What was your a-ha moment along your fitness journey?

12:40  Introduction to interview with Selene Yeager.

13:30  Selene's career as a fitness writer.

16:30  Where did your passion for cycling and fitness begin?

19:30  What's it like to be in a mountain bike race as a woman?

25:50  How does training compare when it comes to women and men? For biking competitions?

29:50  The evolution of fitness and athleticism for women: Why are women better at swimming?

31:15  What is it like to swim competitively in fresh water vs. salt water?

31:50  The Evolution of Fitness: Beliefs, Fads, and Myths

36:30  Who is responsible for fads and myths about health and fitness? What do women want?

38:30  What type of magazine article title would entice you to read it?

39:00 Myth: Do men and women have to be afraid of growing big muscles?

40:20  What are your thoughts on long distance cardio vs. HIIT training?

41:10  How can people do long distance cycling and HIIT to lose weight? For competition?

43:15  Do you find long-distance exercise to be meditative?

44:35  What does your training schedule look like?

45:20  Do you do any cross-training along with cycling?

47:00 Does it help you to cycle in groups and to have accountability training  partners?

49:00 What's your take on nutrition? What have you noticed over the years with Nutrition Evolution?

53:35  Why you can't follow both a high-fat (Ketogenic) and high-carb diet at the same time.

57:00  How New-Age technology  and the internet helps us to better understand nutrition and health.

1:00:45  Fact or FictionCan pregnant women continue working out throughout their pregnancy?

1:02:45 What can women expect during pregnancy with their weight?

1:05:20 What piece of advice would you give to people?

1:06:55  Closing comments with Rob

1:10:10  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 113-Selene Yeager: The Evolution of the Fitness World.  We hope you have gained more knowledge on how to be a healthier you!

Sep 7, 2016

Leave us a review on iTunes! or text OSFreview to 33444 to get the link

Download Results Tracker here!

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

When it comes to breaking down the myths about cholesterol and nutrition, Dr. Jonny Bowden is a wealth of great information. Dr. Bowden has written numerous works including his latest book with M.D. Masley StevenSmart Fat: Eat More Fat. Lose More Weight. Get Healthy Now.

Devon and I were so psyched for this interview with Dr. Bowden about cholesterol and nutrition that we took some time to discuss how to get on track with eating healthy and how to schedule time for yourself to focus on your health.

It's Okay to Fall Off the Health Wagon Sometimes

Maybe you decided to eat some extra chicken wings, ice cream, or sugar drinks over the Labor Day Weekend (don't worry, so did we!) and you're feeling guilty about it. Don't feel that way about yourself and don't judge yourself.

It's okay to enjoy all of our favorite, unhealthy foods and overindulge every once in awhile. Plus it's extremely hard not to once you're around friends and family who are eating the same fatty foods.

Just relax and know that being healthy is a journey that we're all on. It's normal to eat food that you normally wouldn't eat. Just get back to focusing on your own personal health goals once that weekend BBQ is over and done.

Follow a Health Journey with a Focused Plan

So what can you do to get back on the health wagon and start focusing on your health again? Plan and schedule. Now that school is starting, maybe it's extra hard for you parents out there if you have kids to drive to school and to take to all their after school activities.

Even if you don't have kids, how do you schedule your life? Stop and think about your own time and your own goals. Time goes by so fast and it's easy to ignore your health needs year after year while you put other people ahead of yourself.

Rob and Devon's Action Tips to Create Good Health Habits and Patterns

To created a focused plan on improving your health, we have some tips to help you create good health habits and patterns.

Your mission for the week: Go ahead and pick as many of our tips that you want to do this week. Try to do at least 1-3 of them each week to focus on building those habits. If you focus on more than 3, then you'll be all over the place by trying to focus on too much at once.

Now, take 15-30 minutes and look at your schedule. Think about what 1-3 tasks you're going to do for yourself this week:

  • Drink 80 oz of water.
  • Eat 2 green vegetables in per day.
  • Complete 2-3 workouts a week (even just 10 minutes each time).
  • Do healthy batch cooking and meal prepping once or twice during the week.
  • Have a No category: For example, pick one thing that you're not going to eat this week whether it's alcohol, soda, juice, cookies, or processed foods.
  • Catch up on your sleep by sleeping 7-8 hours consistently during the week.

You don't have to complete the tasks perfectly. This exercise  just to help you start good health goals.

When it comes to completing goals, it can be difficult to do it all on your own. Keep track of being accountable with your goals with our Open Sky Fitness Podcast Facebook group! Share with the group what your goals are so we can all keep each other accountable.

Cholesterol's Relationship with Our Body

There's a lot of feelings of fear when people hear the word, "cholesterol," and we immediately begin thinking about gaining weight and different health problems like heart disease. This fear has been built upon years and years of different sources saying the cholesterol is so bad for us and we've believed in this myth and more for far too long.

According to Dr. Jonny Bowden, we've been so wrong about our fear of cholesterol. In fact, there is nothing to fear. Dr. Bowden will explain in detail in the podcast, but all in all, there is no connection of saturated fat with heart disease and our cholesterol levels.

If Ketogenic and Mediterrerian diets call for eating healthy fats that don't actually make you fat, then why are we following other diets such as low-carb and low-calories that can make us sick?

To truth is, is that the types of diets that focus on consuming a lower amount of carbs and calories don't actually help us in the long run. In reality, we're actually starving our bodies from the nutrients and healthy fats that it needs to feel full and be energized.

How to Analyze Cholesterol Levels

Cholesterol is so much more complex than just knowing a single number and analyzing the good cholesterol (High-Density Lipoprotein) and the bad cholesterol (Low-Density Lipoprotein). That was the past but today, we know that there are so many different types of HDL and LDL that do not all behave the same.

When you talk to your doctor about your cholesterol, have a particle test done to truly know where your cholesterol levels are at. A doctor should not be prescribing a medication such as Statins without taking a closer look at all of the different factors in someone's cholesterol. A medication shouldn't be prescribed by just looking at the good HDL and the bad LDL. There's more to cholesterol than just HDL and LDL.

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

Download Results Tracker here!

About Dr. Jonny Bowden

Dr. Jonny Bowden, also known as The Nutrition Myth Buster, is a nationally known expert on weight loss and health, and has been seen on Dr. Oz, the Doctors, and every major television network. He is the best-selling author of 15 books, including Living Low Carb, The Great Cholesterol Myth, and his latest, Smart Fat: Eat More Fat Lose More Weight Get Healthy Now!

Dr. Jonny—a former professional pianist and conductor—earned six certifications in personal training and fitness, has a Masters degree in psychology, a PhD in holistic nutrition, and is board certified by the American College of Nutrition. He has written, contributed to or consulted on hundreds of articles in publications as diverse as the

Everything You Know About Cholesterol Is Wrong Part 01 with Dr. Jonny Bowden

 

 

 

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

6:00  How can I eat healthy and focus on fitness again after Labor Day?

9:00 How to get yourself and your kids organized for the new school year.

12:00 Rob and Devon's Action Tips to Create Good Health Habits and Patterns

25:00 Introduction to Dr. Jonny Bowden

26:00  How Dr. Jonny Bowden got started in the fitness industry as a Personal Trainer

30:00  How Dr. Jonny began to be interested in nutrition and understand how fat works?

35:40  How low-carb diets began to be dismissed.

37:20  Cholesterol and saturated fats non-relationship with heart disease

39:40  How Statins and how prescribed medications harm our health and don't fight cholesterol.

43:30  What happens to our bodies on low-carb and low-calorie diets?

49:00 Why you can't eat whatever you want even if you workout a lot and have a fast metabolism.

52:00  How do genes come into play with health?

58:00 Access to Dr. Jonny Bowden's VIP Summit Package

59:45  How to live healthy in the world that we live in and be motivated.

1:05:55  How can people get started on living a healthy lifestyle? What are your tips?

1:10:30  All about Intention Actions

1:12:30  What should we be paying attention to in our blood panels when checking our cholesterol?

1:20:10  What are smart fats?  How do we think about food in the US?

1:21:19  Do you need to pay close attention to your carbohydrate intake if you switch over to real food and quit processed foods?

1:23:35  What are some foods that we consume on a regular basis that we need to avoid at all costs?

1:26:00  Closing comments with Rob and Devon

1:27:40  Open Sky Fitness Closing

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 112-Dr. Jonny Bowden: Breaking Down Cholesterol and Nutrition Myths.  We hope you have gained more knowledge on how to be a healthier you!

Aug 30, 2016

Leave us a review on iTunes! or text OSFreview to 33444 to get the link

Download Results Tracker here!

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

This final week, Devon and I are sharing with you How to Use Muscle Recovery to Your Advantage! It's so hard to believe that this is the last week of Strong People Are Awesome Month on the podcast! We hope you enjoyed this month of advice on how you can become a stronger, healthier you!

At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strength training exercises to your workout routine.

We hope you were able to takeaway something from our podcasts this month that will help you create healthier habits. As a recap, here are all of the different strength topics that we covered this month:

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Workout

Strength Week 4: How to Balance Strength Training with Multiple Strategies

Strength Week 5:  How to Use Recovery to Your Advantage

Not only is it important to build strength in the gym, but it's important to take the time to recover afterwards.

This week, Devon and I will explain how to recover after a workout, why you build strong muscles as you recover, how to properly stretch to keep your muscles engaged, and how to recover with good sleep and nutrition.

We also have a lot of information and advice to share about the common injuries that happen in your neck, back, and shoulders and how to heal them.

If your injury is chronic and painful, it's best to go see a doctor for an MRI. Then, you and your doctor or chiropractor will really know what is going on with your body and how to recover from your injury.

We also took some time to answer questions from our listeners: How to heal hip pain from running? AND How can you improve your athletic ability when you've hit a plateau?

How to Recover Muscles After A Workout

Your muscles don't begin to get stronger until you've allowed them to rest during the recovery stage. Therefore, how you'll recover your muscles after a workout depends on what kind of workout you've done. The more intense the workout, the more time your body will need for muscle recovery to build strength.

As a rule of thumb, you should give your body 48-72 hours to recover before your next strength workout. 

Muscle Recovery for Building Muscle

If your goal is to build muscle, you should rest for longer periods of time during both the workout itself and after you've left the gym. lifting heavy weights can be difficult so make sure you have a personal trainer or spotter with you so they can help!

If you're spending a lot of time focusing on one part of the body such as your chest, you may need 72 hours to a full week to recover and do another chest day.

If you enjoy intense lifting days to build muscle, just focus on one area of the body each day i.e. Monday is chest day, Tuesday is leg day, Wednesday is arm day and so on.

How to Recover After Powerlifting?

When it comes to power lifting, a lot of people will only do about 1-3 reps with maximum weight and wait around 10 minutes between each rep. Depending on the intensity of your workout, you may need a long recovery time when you leave the gym.

How to Recover Muscle if Your Goal is Endurance

If your goal is to build endurance rather than muscle, use lighter weights or do a machine circuit. Between each set, take about 15 seconds recover before you move on to the next exercise.

An endurance workout will allow you to work different muscles in one day since you're not lifting as much weight. Feel free to recover for just 48 hours when it comes to less weight.

Click here for Rob's circuit workout: http://openskyfitness.com/first-month-building-muscle-the-workout/

The Difference Between Passive and Isometric Stretching

Unfortunately, passive stretching won't do too much for you when it comes to muscle recovery. What you should be focusing on doing instead is isometric stretching.

Isometric stretching is an active stretch because you engage the muscle while you're stretching.

Isometric stretching can easily be added to your weekly workout and as part of the recovery phrase. Consider doing yoga, dance, or gyrotonic pilates.

Rollers for self myofascial stretches or a professional massage to work out any kinks and sore areas are also very helpful.

How Can Nutrition Help Your Muscles Recover?

If you're new to strength training, you don't have to take a protein shake after a workout unless you're busy right and you need to consume something quickly.

If you do have time to eat a meal or snack, focus on eating real, not processed food. Eat food with good nutrients such as fruits and vegetables. Stay to the outside aisles of your grocery story where all the natural foods are located. Anything in the inner aisle is usually processed and full of hidden, unhealthy sugars.

Other ingredients that are great for muscle recovery or inflammation are turmeric and ginger. Try adding turmeric to coffee and ginger to tea or a Thai meal.

Some supplements you can also try include fish oil, magnesium, MSM, and Vitamin D

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

Download Results Tracker here!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

2:40  What is recovery?

5:20  How to build muscle with recovery

9:10  How to recover muscles if your goal is to build endurance.

11:00 How to recover once you're completely done with your weight lifting workout.

16:05  All about injury prevention

17:35  How to prevent common back injuries and recover muscles

26:00  What are some imbalances that could be happening because of neck pain?

28:00  How to prevent and recover lower back injury

33:00  Why strength training is vital for a healthy body and preventing pain.

35:45  What exercises to do to build a strong back.

37:45  How to deal with and prevent shoulder injuries

47:15  Tools and tips to strengthen your body and prevent injuries with self massage and self myofascial release

52:00 When to stretch and what kind of stretches to do for muscle recovery

59:00 How to recover when you sleep.

1:01:30  Nutrition: When do I need to take my protein shakes?

1:03:20  How can nutrition help decrease inflammation?

1:04:20  How to help muscular pain with gels, creams, supplements, and oils.

1:09:50  How to heal hip pain from running?

1:16:00  How can you improve your athletic ability when you've hit a plateau?

1:22:30  Closing comments with Rob and Devon

1:23:50  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 111-How to Use Muscle Recovery to Your Advantage.  We hope you have gained more knowledge on how to be a healthier you!

Aug 23, 2016

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

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

As we announced at the beginning of the month, August is Strong People Are Awesome Month and this week we're sharing our fourth week of tips. This week, Devon and I are sharing with you How to Balance Strength Training with Multiple Strategies!

At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strength training exercises to your workout routine.

That's why we're dedicating this month to talk about a different strength topic during each podcast to help you get strong:

 

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Workout

Strength Week 4: How to Balance Strength Training with Multiple Strategies

Strength Week 5:  How to Use Recovery to Your Advantage

 

I also had a great talk with Dr. Lonnie Lowery of the Iron Radio podcast! Lonnie has been an important voice in the community of strength training and body building. It was perfect to have him on the podcast for Strong People Are Awesome Month and we discussed a variety of topics regarding the field of health and fitness.

As an Assistant Professor of Exercise Science and Human Performance at the University of Mount Union in Alliance, Ohio, Lonnie has done a lot of research on dietary protein and health, caffeine and coffee products and resistance exercise. Curious about this, we talked about how coffee can actually help improve athletic performance and keep you healthy. I learned so much by talking with him and I hope that you do too!

Why Is It So Important To Create Multiple Workout Strategies for Strength Training?

When you create your own gym or home workout, it's important to go in with a plan. If you decide to do a workout with no focus such as "today's arms day" or "today, I'm going to increase my lifting weight by 5 pounds," then you're not going to achieve the results that you want.

Try not to leave things up to chance and build your workout program in advance. If you do this, you're so much more likely to succeed! 

How to Balance Out Your Weekly Strength Training Workouts

So how can you balance all of your strength training and everything that you've learned this month on how to get strong? By creating multiple strategies. Mix up  your daily workout with either weights at the gym or HIIT cardio workouts that can be done from home. For example, Monday, Wednesday, and Friday are weight days with templates while Tuesday and Thursday are home workout days.

Then save one day of the week (such as Saturday) for a fun workout day by doing something active that you love whether it's swimming, surfing, hiking, rock climbing etc. You can even use that day to morph both lifting and HIIT workouts into one long workout by lifting for 45 minutes and then doing a quick 15 minute cardio workout to get your heart racing.

Just make sure to do lifting first and then HIIT cardio to make sure you're not too tired. Focus on building your muscle first and then finish with cardio. 

When Can You Increase The Amount of Weights to Lift? When Should You Decrease and Deload?

To ensure that you continuously see results from your strength workouts, it's important that you're constantly challenging yourself by increasing the amount of reps and sets each week. 

Even if you do just two extra reps and maybe one set, you will be able to see a difference in your body. Before you know it, you'll find that the amount of weights that you are lifting is too easy and you can increase it by 5-10 pounds.

As another reminder, this month is all about creating healthy habits. When it comes to increasing reps and weights, you just want to take baby steps. Don't push yourself to do more than your body can handle. 

About every 5-6 weeks or when you notice that you're at a plateau because you've been overworking your body, take a week to do a deload phase. During this phase, you will cut everything in half: the amount of weights you're lifting and the number of repetitions and sets.

The deloading phase allows your muscles to recover. You'll still be focusing on exercising your body's range of motion, but you'll also be allowing your muscles to relax by not lifting a ton of weight for one week. 

How to Build Your Results Tracker?

Having a results tracker is very important to help you keep track of your progress each month. When it comes to weight lifting and strength training, you cannot rely on a scale because what usually happens is that you'll notice that you probably haven't lost any weight. You might not have lost any weight because your fat may have turned into muscle. Here are some better ways to help you keep track of your results and keep you motivated:

  1. A body fat test
  2. Progress photos
  3. Circumference measurements

All three methods are great and proven result trackers, but just a couple of things to keep in mind. If you decide to take before and after progressive photos of yourself, be proud and kind to yourself rather than judgmental of your body. If you prefer, save your first pictures to look at for later when it's been awhile since you started your new strength training program.

If you decide to take circumference measurements, use a clothing tape measure and ask someone to help you do it. Always make sure you take measurements in the same spot whether it's your neck, hip/waist (the smallest part), arms, legs etc.

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

About Dr. Lonnie Lowery

Dr. Lonnie Lowery is an exercise physiology and nutrition professor of ten years and a competitive bodybuilder. He has written both scientific and lay articles for most major fitness publications and he co-hosts www.IronRadio.org where he can be reached.

He has provided material for many major fitness publications (Muscle and Fitness (-Hers), Men’s Health, Testosterone, Flex, etc.) and a number of textbook publishers (Lifestyles Changes: Washington Press, 2003; Sports Supplements: Lippincott Williams & Wilkins, 2001; multiple nutrition titles for Wadsworth/Thomson, 2002-2004; Essential of Sports Nutrition & Dietary Supplements: Lippincott Williams & Wilkins, 2006).

Dr. Lowery is a registered and licensed dietitian specializing in sports nutrition, a member of the Board of Directors for a national exercise physiologist association, the co-editor of a professional national newsletter for exercise physiologists, and is the current President of his state’s exercise physiology organization.

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

5:10  How Do You Build a Cohesive Workout Plan for Yourself?

7:30  Examples of a multiple strategy plan for strength workouts

9:30  How to morph your lifting and HIIT workouts together

11:45  Why it's important to increase the amount of reps and possibly sets each week

14:30  How and when to do a de-load phase

16:10 How to Build Your Results Tracker

23:15  Introduction to Dr. Lonnie Lowery

23:45  When did you first become interested in fitness and body building?

26:35  How many lies are out there in fitness magazines like Flex?

28:25  Have you ever tried out steroids to see how they would work for you?

32:30  What types of resources such as books do you recommend for people who are interested in body building and strength training?

35:00  How can we sort out which information about body building is legit and what is not? Where can we find the right answers for our different body types?

41:50  How do you approach nutrition with either your students or with clients?

45:10  How can you do a proper assessment of your fitness and nutrition habits?

55:00  What are some of the findings that you discovered in your research about coffee?

59:40  What's your recommendation for how much coffee to drink before a workout?

1:02:00  How much coffee is in Starbucks' Via Instant packets?

1:03:45  What are some psychological strategies to help people create healthy habits?

1:17:35  What's your piece of advice for people on what they should get started on today for a healthier life?

1:24:00  Closing comments with Rob

1:25:00  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 110-Dr. Lonnie Lowery: How to Balance Strength Training with Multiple Strategies.  We hope you have gained more knowledge on how to be a healthier you!

Aug 16, 2016

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

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

As we announced at the beginning of the month, August is Strong People Are Awesome Month and this week we're sharing our third week of tips. This week, Devon and I are sharing with you How to Build Your Own Gym Workout!

At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strength training exercises to your workout routine.

That's why we're dedicating this month to talk about a different strength topic during each podcast to help you get strong:

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Workout

Strength Week 4: How to Balance Everything with Multiple Strategies 

Strength Week 5:  How to Use Recovery to Your Advantage

Don't Feel Overwhelmed by Strength Training

Devon and I know that beginning a new strength training program can be overwhelming. Especially if you haven't lifted weights before or are unfamiliar with different gym and home workouts, it can feel like too much at once. 

But that's whey Devon and I are taking each week to talk about a different theme around strength training and building muscle. Each week is a baby step for you so that by the end of the month, you will have all the tools you need to build strength and feel confident. 

Don't try to do everything at once and just take each week as it comes this month. That's why we've provided you with a free gym and home workout template so that you are prepared for the gym and you have a plan. 

What to Do if You're Brand New to the Gym?

Doing workouts at home is a good start before you switch over to the gym. These workouts can help you get into the habit of working out continuously and building strong muscle. Click here to check out our podcast on How to Build and Maximize Home Workouts to learn more: http://openskyfitness.com/homeworkouts/

If you're new to a gym or you haven't lifted weights before, it's a great idea to go and talk to a personal trainer that works there. Ask them to show you how to do certain exercises and use machines to ensure that you're lifting properly. They can watch and help you adjust until your technique is perfect and you're doing your workouts correctly and safely. 

If you want us to help you with your technique as well, just send a video of you doing the exercise to rob@openskyfitness.com

How to Become Comfortable with Being Uncomfortable 

These templates and our tips will help you to begin feeling comfortable get out of your comfort zone. Once you begin adding strength training to your workout, you'll see amazing benefits. You'll have a strong body and muscles, more energy, better joint flexibility, and good bone strength. The more lean muscle you have from strength training, the more fat your body can burn. 

Part of feeling comfortable with going to the gym is having a strategic plan and knowing what your going to focus on that day. Work different muscles on different days and switch it up. If you can only do one day of working out, try your best to work all of the different body parts-legs, arms, shoulders, back, glutes etc. 

If you're adding strength training and you already feel comfortable, test yourself even more to get out of that new comfort zone. Part of being comfortable with being uncomfortable includes testing your limits by adding more weight or repetitions to add more muscle.

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

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

8:45  Your gym workout template

12:35  What can pushing and pulling exercises do for your body?  Which types of workouts should you do to work those muscles?

15:00 What are sets? How can you follow them in Rob's template?

20:50  Be comfortable with being uncomfortable. Gain muscle by adding on more weight and testing your limits.

25:55 What's the difference between working out at home and working out at the gym?

30:10  How can someone with Spina Bifida lose weight, build strength, and improve balance?

41:00  How can you build more strength when transitioning to living a healthier lifestyle and being a first time lifter?

52:00  What nutrition programs are great when on a budget and you have a family?

53:15  Closing comments with Rob and Devon

54:20 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 109-How to Build Your Own Gym Workout. We hope you have gained more knowledge on how to be a healthier you!

Aug 9, 2016

Free Home Workout Templates!

As we announced last week, August is Strong People Are Awesome Month and this week we're sharing our second weeks of tips which includes how to build and maximize home workouts!

At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strengthening exercises to your workout routine.

That's why this month, we're dedicating this month to talk about a specific topic during each podcast that helps you build strength:

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Work Out

Strength Week 4: How to Balance Everything with Multiple Strategies 

Strength Week 5:  How to Use Recovery to Your Advantage

 

It's Easy to Build and Maximize Home Workouts

It may seem difficult, but building and maximizing home workouts is actually quite simple. Better yet, you can do them anywhere and at anytime. Have 10 minutes to spare? Now you don't have an excuse to skip out on your daily workout with our tips! Gone on vacation? You can easily do these in your hotel room!

To help you get started, Rob has put together a free Jump-Start Workout Guide 2.0. Continue reading below to find out how to get your copy. These book will include everything that Rob and Devon will talk about today including how to do:

  • Circuit workouts
  • AMRAP workouts (As Many Rounds As Possible)
  • Tabata exercises
  • On the Minute exercise
  • 50-10 for 10 exercises

Rob and Devon will explain how to do each type of exercise and what you can find in the book. 

We hope this free Jump-Start Workout Guide 2.0 will really help you improve and maximize your home workouts! Just remember to be safe and don't push yourself to do more than you can handle; especially when beginning a new type of workout. 

Get a Free Jump-Start Workout Guide 2.0 From Rob

This guidebook includes Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, "workout" to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It's as simple as that!

 

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

 

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

7:25  How to begin creating your own home workout.

10:30  Circuit exercises

13:45  How to do AMRAP (As Many Rounds As Possible) exercises

15:40  How to do Tabata exercises 

20:25  The On the Minute exercises

24:35  50-10 for 10 exercises

27:30  Questions from listeners: How can you recover from shoulder tendinitis and calcium deposits? What workouts can you do?

39:15  How can you get off the Bulletproof Diet? What's the difference between the Bulletproof Diet and other diets such as Paleo and Ketogenic?

46:30  What are some good vitamins and supplements take?

48:15  How can you gain muscle mass now after coming off of the Bulletproof Diet?

53:15  Closing comments with Rob and Devon

54:30 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 108-How to Build and Maximize Home Workouts. We hope you have gained more knowledge on how to be a healthier you!

Aug 2, 2016

Please click here to leave a review: http://openskyfitness.com/review

Are you ready for August!? Because we sure are and to kick it off we're announcing that this month is Strong People Are Awesome Month! At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strengthening exercises to your workout routine. 

So throughout this month, we'll be taking the time to talk about a specific topic during each podcast that helps you build strength:

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Work Out

Strength Week 4: How to Balance Everything with Multiple Strategies 

Strength Week 5:  How to Use Recovery to Your Advantage

Speaking of building strength, on this week's podcast, I talked with Kettlebell Instructor, Karen Smith. We spoke about a variety of topics including how she decided to get into the fitness industry, her personal fitness journey, and some of her tips on kettlebell swing technique. It was an awesome conversation with her and we hope you enjoy listening in!

The Importance of Building Strength

Building strength and muscle is not only important to help you become more confident in your athletic ability, but it helps you to believe in yourself and build a strong body for the rest of your life. Building muscle helps you get toned an fit fast, improves your bone density, and helps develop body coordination and mechanics. 

Strength building isn't just beneficial for body builders and for people who want to have large muscles. Having a strong body is beneficial for anyone and everyone. From women, teenagers to young adults, and all athletes. An athlete isn't going to perform his/her best without knowledge and understanding of how muscle training can help solidify body mechanics and alignment. 

About Karen Smith

Karen is a seasoned personal trainer and strength coach who travels the world instructing and certifying individuals of all ages and fitness levels from beginners to elite US military/Law enforcement.  Karen is currently a Master Kettlebell Instructor & Chief Bodyweight Instructor with STRONGFIRST, and is an advisory board member for Girls Gone Strong.

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

Get a Free Jump-Start Workout Guide 2.0 From Rob

This guidebook includes Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, "workout" to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It's as simple as that!

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

3:00  August=Strong Month!

4:40  Building strong muscles with good mindset and moving forward 

18:20  How's your mood level when you work out? What do your endorphin's do to your body when you workout?

22:10  Open Sky Fitness Podcast Group!

23:50  Introduction to Karen Smith

24:40  Where did your passion for fitness come from?  What's your story?

25:50  Are you still involved with gymnastics?

27:30  When did you transition to doing more strength training and this career? 

31:45  Can you explain to us who is Pavel Tsatsouline/Strong First and what is Dragon Door?

36:00 What did you take away from learning with Pavel? What has your career been like since then?

40:15  How would you describe and compare kettlebells to other standard fitness and strength training workouts? 

41:05  How did you change your workout when you went from going 5-6 times a week to the gym with traditional cardio and weights to 3 times a week with kettlebells?

42:10  What is it like to get your kettlebell certification?

45:10  Does Strong First offer continued education credits?

50:15  How would you describe the use of kettlebells in the CrossFit world versus the Strong First World?

51:50  What's the difference between an American kettlebell swing and a Russian kettlebell swing?

53:45  How and where to get CrossFit certified. Karen's personal experience. 

56:30  What's it like to date other trainers and people working in the fitness world?

1:01:10  Do you think that men and women should train differently at all?

1:08:40  Do you ever feel like you have to repress from being dogmatic? How do you work with your clients?

1:12:10  Different struggles that personal trainers go through. 

1:16:50  How can you get in touch with Karen Smith and join one of her workshops?

1:20:40 Closing comments with Rob and Devon

1:22:10 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 107-Karen Smith: How to Become a Top Kettlebell Instructor. We hope you have gained more knowledge on how to be a healthier you!

Jul 26, 2016

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

When it comes to our dreams and goals, we can sometimes feel a bit uneasy about them because we're afraid of what other people may think of them. Hopefully you know people in your life who are supportive of your decisions. If people are negative, you shouldn't let that get in the way of who you want to become and what you want to do with your life. 

On this week's podcast, Rob shares with us why it's okay to be different and why you shouldn't hold back on what you want to do with your life. If your goal is to become a healthier person, you shouldn't worry whether it's "normal" or not to pick healthier options. Don't let society and unsupportive people hold you back just because what you're doing with your life is different than what other people do.

Rob and Devon love to answer any of your health and wellness questions! This week, Rob took sometime to answer one listener's question on how to gain muscle fast. Check it out!

How to Gain Muscle

One of our listeners, Chris, has turned his life around by making significantly healthier choices. His decision to life a healthy lifestyle has helped him lose 50 pounds! Continuing to focus on his health and fitness, Chris asked Rob about how can he gain muscle mass.

What new exercises should he do? What should he pay attention to as far as what his body is telling him? Can he take extra protein and if so, how much of it should he have?

To gain muscless mass, Rob's suggestion is to mix up your workout to confuse the body's muscles and to strengthen everything. Different programs like P90X includes a 6 day program to give you a great variety of different types of cardio with bands and HIIT workouts to build strong muscles. However, a program like P90X won't necessarily help person gain bigger muscles.

If you've hit a road block with gaining muscle mass, try using heavier weights that work your arms, legs, back, and core to trigger adaptation and force your muscles to work harder than they were before. Add weights to different body core exercises like pull-ups, crunches, and lunges. You don't need to lift a lot of weights, just try rotating it in once or twice a week with a program like P90X.

As far as protein intake (grams) for a moderately active person, the most the average person can really have is 50% of their body weight. So if you weight 200 pounds, you should take 100 grams. If you are taking supplements or steroids, then you can take more protein because your muscles can handle the extra amount. 

To learn more about this topic, check out Rob's blog post, How to Gain Weight Fast

To help you plan your workout program, Rob has a free workout template to help you get started. Just text the one word, "lifting" to 33444 to get the downloadable link.

Get a Free Jump-Start Workout Guide 2.0 From Rob

This guidebook includes Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, "workout" to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It's as simple as that!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link.

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Open Sky Fitness Opening with Rob

2:10  How can you gain strong muscle after losing excess body fat? How much protein should you intake?

9:50  Why do we fear to be different?

13:05 How people who are different can change the world.

19:30  Why would you want to be normal?  

21:50  Changing and being different to find out what works for your health.

24:10  Start thinking, "Why not?!" instead of "Why?"

27:00 Find joy in the Now and allow others to do the same.

28:25  Closing Remarks by Rob

30:42 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 106-Dare to Be Different. We hope you have gained more knowledge on how to be a healthier you!

Jul 19, 2016

On this week's Open Sky Fitness Podcast episode, Rob had a great talk with Jay Campbell about testosterone replacement therapy. Jay the best selling author of The Definitive Testosterone Replacement Therapy MANual, a 16 year TRT patient and respected thought leader on Hormonal Optimization.

Jay recently launched TRTRevolution.com and the TRT Revolution Podcast which promise to be the definitive resources for all things Testosterone, Anti-Aging and Life Optimization. Jay along with his mentor Jim Brown consult with aging men and women and soon will be offering a unique line of supplements (Optimized Life Nutrition) essential for living a hormonally balanced life.

Rob and Jay had a deep discussion about why men can experience a loss of the testosterone hormone, what are the symptoms, and how to replace the hormone with therapy. To prepare for this interview, Rob even took a blood work test, a Pre TRT Wellness Panel, to see where his hormones were at and how healthy he is.

Challenge of the Week: Think About Where You Are At In Your Life

Life can get incredibly busy and not only are we trying to juggle everything going on in our lives, but sometimes other people's lives too. Friends, family members, and co-workers may all need us at one point in their lives to help them out. And it's great to help them out however and whenever you can, but are you paying enough attention to yourself?

This week, try to stop for a moment and take a close look at everything that is going on in your life. Your family, your career, and you goals. Are you spending enough time on what you want to accomplish? Maybe you don't spend enough time on you or if everything becomes too much, you just push everything aside to give yourself space and a moment to breathe.

Pay attention to everything that you have going on in your life and ask yourself if it's too much to handleMaybe you have too much going on right now or too many goals that you're facing. If something is too much to handle, it's okay to back off and come back to it later when you're ready for it.

Likewise, what are some tips that you can share with all of us when you're juggling too much at once? Send us an email, voicemail, Facebook message, Twitter tweet etc. How do you handle stress and taking on different projects at once?

 

Get a Jump-Start Guidebook From Rob When You Leave a Review!

Want to learn some of Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals? Leave us a review by texting OSFreview to 33444 to get a free copy of our Jump-Start Guidebook. After you text OSFreview to 33444, you will get the link to leave us a review or message. On that same text from 33444, just respond back with your email address for us to send you a free copy of our Jump-Start Guidebook. It's as simple as that!

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Open Sky Fitness Opening with Rob 

3:30 How can we juggle everything that goes on in our lives?

12:45  Introduction to Jay Campbell.

13:50  Jay's background and why understanding testosterone is important for him.

14:50  Jay's story of being diagnosed with low level testosterone. 

17:05  What are hormones and why are they so healthy for us?

20:00  What are the symptoms of low testosterone deficiency? 

22:35 How important is it to meet with a doctor who knows about hormonal level deficiencies? 

23:30 What is it like to begin testosterone hormone replacement therapy? How do I know if the therapy isn't helping me?

24:45 What about the pill for women? How are the hormones balanced?

26:15  Is it a big decision to go with testosterone hormonal therapy?

27:55  Can the environment that we live in today affect our hormones?

28:30  What are the statistics for males who have a testosterone deficiency? 

29:00 Are male body types correlated with testosterone? 

31:25  What are the causes of gynecomastia or male breast enlargement? What can happen if there's a very high production of estrogen in the nipples and it goes too far over time? What about during puberty?

36:30  What's the recovery time like to reduce male breast tissue or hard glands?

38:55  What were Rob's results for his Pre TRT Wellness Panel and what does his blood work mean for him?

54:00  What are the risks for going on a Statin medication such as for high cholesterol? 

57:45  Would a young male with low testosterone automatically be prescribed to take a medication?

1:01:05  How can a person improve their testosterone balance  and control their insulin with nutrition?  

1:10:00 What are some indicators that you may have a low amount of testosterone?

1:11:00 Why do more people need to know about hormonal imbalance and low testosterone for men?

1:12:30  When do men begin to naturally lose testosterone hormones?

1:13:35  How often should men have their testosterone levels tested?

1:14:29 Why cardio is incredibly important during your 40s. 

 

1:17:33  Closing Remarks by Rob 

1:21:40  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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 105: Jay Campbell Explains All About Testosterone Replacement Therapy. We hope you have gained more knowledge on how to be a healthier you!

Jul 13, 2016

Rob and Devon kick off this episode by sharing their experience of attending last week's Podcast Movement conference in Chicago. One thing that Rob took away from the conference is how we create specific structures, strategies , and timelines for goals that we want to accomplish. Being specific with our goals is key if we truly want to reach them.

Sometimes we struggle with getting tasks done, but then other times we find that we can be extremely productive because we're specific with our goals and with our timelines.

To help you set and reach your goals, Rob and Devon have put together the S.M.A.R.T Goal System.

The S.M.A.R.T Goal System

S-Specific Goals

M-Measurable Goals

A-Attainable Goals

R-Relevant Goals

T-Time framed Goals

What's Important to You In Life?

Along with understanding your goals and creating a specific timeline, make a Top 10 List of the most important things in your life. It may include nutrition, relationships, mediation, your career etc. During the podcast, Rob and Devon will explain what no. 1-5 vs. no. 6-10 mean in your life as far as what is important and where your focus is currently at compared to everything else.

Your Top 10 List will help you understand where you are in your life and whether or not you're living into the person that you believe you are.

Get a Free Jump-Start Guidebook From Rob to start your S.M.A.R.T Goal!

Download Rob's Jump-Start Guidebook to help you get started on your S.M.A.R.T Goal. This guidebook includes Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, "workout" to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It's as simple as that!

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link.

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Open Sky Fitness Opening with Rob and Devon

3:15  How to get goals accomplished by being specific with our timelines and scheduling.

7:00  How to set S.M.A.R.T. Goals

7:40  Specific Goals

9:20  Measurable Goals

13:20 Attainable Goals

16:00 Relevant Goals

17:55  Time framed Goals

27:45  Creating a list of your Top 10 Most Important Things In Your Life-What's grabbing your attention and what you're ignoring.

32:00 How to live into the person that you believe you are and having a good support system of friends.

36:15  Closing Remarks by Rob and Devon

1:04:40  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

SIMILAR PODCASTS TO HELP YOU CREATE AND COMPLETE YOUR GOALS:

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

Download Templates

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

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

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

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

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

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 104-How to Set S.M.A.R.T Goals. We hope you have gained more knowledge on how to be a healthier you!

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