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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: January, 2016
Jan 26, 2016

This Week

This week you will be inspired by Zlata Sushchik, creator of SexyFit.com, who shares with you the behind the scenes of the unhealthy fitness competition world as well as how "Overcoming Obstacles" is easier than you might think. You will also hear a question from an Open Sky Fitness Podcast Fan, Edward, regarding the Free Workout Templates   that Rob has create for you. Rob goes into great detail of how to utilize these templates to your individual lifestyle and workout needs.

Download Templates

About Zlata Sushchik

Zlata, in addition to creating SexyFit.com, is also a lifestyle coach, sports nutritionist, and host of the Sexy Fit Podcast. She moved to the US from Russia at 16 years old, not knowing any English. Here she fell into the fitness competition world through her friend. After years of yoyo dieting leading to hormonal imbalances, she developed a methodology for a healthy way of eating and working out that she wanted to share with others. This is how SexyFit.com was born.

What You Will Hear:

0:00 Introduction
1:25 Rob explains the workout templates that you can download here.
12:30 Introduction to Zlata Sushchik
15:45 3 lessons behind fitness competitions
18:50 Why fitness competitors are often the most unhealthy people
24:40 Zlata’s 21 Day Fitness Program
28:25 Obstacles on her journey
32:00 Perfection isn’t reality
32:45 Things that drive Zlata crazy
38:45 Can you get “too big”? The truth about muscle gain
42:55 Women and leg bulking
45:30 Nutrition in Macros
51:20 Zlata’s Actionable Advice
54:47 The importance of recruiting an expert coach
1:01:09 Wrap Up
1:02:36 Closing and Links

Attend Zlata annual SexyBack Mastermind starting February 1st 2016.  She only has 30 slots available, so sign up ASAP to assure your spot.

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

 Find Zlata Sushchik at:

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

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

Want Rob's Free Workout templates? Download Templates

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

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

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

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

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

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

Thanks for listening/reading Episode 81: Zlata Sushchik: "Overcoming Obstacles" with SexyFit. We hope you have gained more knowledge on how to be a healthier you!

Jan 19, 2016

First....Don't miss out on Rob's Free Webinar, 6 Ways to Burn Fat and Build Muscle Mass.  There are only a limited number of slots so click below to reserve yours now!

Free Webinar Registration

Now, get your notebook, because this week's guest Dr. Mike Isreatel, gets down and dirty with proper "weight lifting techniques" First you'll hear from host Rob and his wife Devon on how to prevent and deal with generic shoulder and knee pain.  Then you'll listen to Dr. Mike, professor of Exercise Science at Temple University, Head Science Consultant at  RenaissancePeriodization.com. and coauthor of the the books, Scientific Principles of Strength Training and the Renaissance Diet.  He breaks down the specifics of a squat like you have never before heard.  You'll learn how to bench press properly and hear why a weight lifting belt is a waste of money.

About Dr.  Mike Israetel

As a lover of science and learning in general, the only negative remark Mike received at his high school parent teacher conferences was that he had no idea how to properly weight lift.  It wasn’t until University that Mike started to look at the science behind weight lifting form.  Yet, he is thankful for doing the "dumb" versions through high school.  This knowledge of doing everything wrong gave him the experience and motivation to jump into the science and learn what is proper and why.

What you'll hear on this week's podcast

0:00      -Introduction
1:12        -Devon and Rob discuss how to
2:13        -Question and Answer: from Podcast Listener Roula
19:30     -Introduction to Dr. Mike Israetel
24:14     -Why being a terrible weight lifter can have it’s good points
26:16     -Why in person coaching is the best way to work on a squat
28:18     -Discussing weight lifting techniques of the squat
28:28    -Low back positioning
30:27    -Saving your knees during a squat
31:15     -How low should you go?
32:56     -Why foot positioning isn’t as important as you might have thought
33:39     -The butt wink versus rounding the back
35:20     -What causes a butt wink
36:30     -Why you should not use knee wraps use for a squat
41:52     -Weight belts are "dumb" for the normal weight lifter
44:58     -Why wrist wraps and straps can be effective
46:58     -3 tips on your bench press
51:33     -Drop Sets
54:04     -Example Chest Workout
55:00     -How many days a week should you work a muscle group?
57:30     -Weekly breakdown of workouts
1:07:22  -HIIT Training
1:09:51  -In order to see the body you want, you must "work"
1:10:10  -The biggest mistake when starting a workout program
1:19:38  -Mikes book, Scientific Principles of Strength Training
1:20:47  -First 3 Principles of strength training

  1. Specificity- Know what you are training for and train for the that.
  2. Overload- Work hard enough to stimulate adaptation and work hard over time
  3. Fatigue Management- Every now and again you need rest

1:23:46 -MRV, Maximum Recovery Volume, rest to training ratio
1:28:30 -How to find Dr. Mike

Pick up Mike’s Book: Scientific Principles of Strength Training at the websites:

RenaissancePeriodization.com or
JuggernautTrainingSystems.com

Example Workouts by Mike:

Example Chest Workout

Couple of sets of of Flat Barbell Chest Press (8 reps)
Couple of sets of Incline Dumbbell Press (10-12)
2-3 times per week
On those same days do other body parts

Weekly Breakdown of Workouts

Vary Upper and Lower Body
-Monday Upper Body
-Wednesday Lower Body
-Friday Upper Body
-Monday Lower Body

Whole Body Everyday.  
-Monday emphasizes pulling muscles
-Wednesday day emphasizes legs muscles

  • 6 sets for legs
  • 4 sets or back and biceps
  • 2 sets on chest

-Friday Emphasizes pushing muscles

  • 6 sets shoulders and triceps
  • 4 sets back and biceps
  • 2 sets legs

HIIT Training Workout

  • 2 minute jog 6-7 miles an hour
  • 1 minute walking 3 miles an hour
  • Repeat as many times as you need to burn 500-1000 calories

 

Listener Roula asks about shoulder and knee pain

Question:  Roula has constant shoulder and knee pain/injuries.  How do you get rid of shoulder and knee pain and prevent it from reoccurring in the future?

Answer:  While it’s hard to answer each person is different, Devon and Rob give a generic overview of the most common problems they see and different stretches and strengthening exercises to correct alignment as well as open and stabilize the joints.

Shoulders
Alignment:  First thing you need to do is look at the way your shoulder sits on your back.  Most commonly, people have shoulders that rotate forward and their upper backs round. If you try to lift weights in this alignment, you may experience a limited range of motion.  When you have a limited range of motion, your entire body cannot work the way it should to support you in lifting weights.  You might be putting much stress on some muscles and not working the ones that you should in the exercise. Thus you want to learn how to correct this alignment.  

To correct alignment, you need to look at where you are tight and where you are weak.  In the scenerio mentioned above, with a person with shoulders rounded forward, you would want to open the front of the body and strengthen the back of the body.  We recommend a series of rolling either on different balls or on a foam roller. Check out Jill Miller's book, The Roll Model, for a complete list of exercises.  We also recommend her Yoga Tune Up Balls or a Foam Roller.

Roll out the following with a ball or foam roller

  • Pectoralis major and minor (mentioned in podcast)
  • Biceps (mentioned in podcast)
  • Triceps
  • Lats

Strengthening Exercises

  • Cobras
  • Back Rows
  • Pull Ups
  • Pull Downs
  • Back Flies

Knees
Alignment:  When looking at your leg alignment check to make sure your hip, knees, and toes create one line.  This is especially important when running and going up stairs.  Similar to the shoulder, misalignment is do to tightness and weakness of different muscles.  For the knees we will focus on how to open the musculature.  We didn’t go into strengthening on the podcast, but keep an eye out for a future blog post.

Roll out the following with a ball or foam roller.

  • Inner thighs
  • IT Bands
  • Quads
  • Hamstrings
  • Calves
  • Tibialis

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Pick up Mike’s Book: Scientific Principles of Strength Training at his websites:

RenaissancePeriodization.com or
JuggernautTrainingSystems.com

Additional Contact for Dr. Mike

Facebook: facebook.com/michael.israetel
Instagram Name: @RPDrMike

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

Don't miss out on Rob's Free Webinar, 6 Ways to Burn Fat and Build Muscle Mass. After talking to some of the leading experts in health and fitness from all over the world, Rob has put together for you the best tools for losing fat and building muscle quickly. There are only a limited number of slots so click below to reserve yours now!

Free Webinar Registration

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

Want Rob's Free Workout templates? Download Templates

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

Download the free PDF of 15 Strategies for Successful New Years Resolutions

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

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

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

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

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

Thanks for listening/reading Episode 80: Mike Israetel: Proper "Weight Lifting Techniques". We hope you have gained more knowledge on how to be a healthier you!

Jan 8, 2016

You lucky listeners have a special podcast this week today "GDT" (Getting Things Done). First, Rob takes some time to answer a question from one of our listeners on how to get started on a path to wellness.  Then, you'll hear from our guest speaker,  David Allen, the author of Getting Things Done . Are you spinning in your head with all the things going on in your life and think you need to manage your time better? David will show you that it’s not about time management but about finding space in your head to think. It’s about understanding what outcomes you are committed to make and what actions you need to take. You will learn how to organize your life to reduce stress and create more space for creativity. Ahh.. that sounds good!

“Most people are still trying to use their head as their office…It wasn’t designed for that. Your head is designed for having ideas but not for hanging onto them.”- David Allen

David sees himself as a lazy guy that was always looking for the easiest way to do things. After helping many of his friend’s businesses find success by making things easier, he started creating models around what he was teaching and became a consultant. He had a martial arts training that taught him how to clear his head for a fight but realized this is what people needed in business and daily life. Slowly he applied these principles to helping normal people clear their heads, get more done with less effort, and reduce the stress.

What You’ll Hear on the Show:

0:00  -Introduction
2:41  -Starting Over:  Q/A with listener Will (Notes below):
3:55  -Workout: Which should you begin with this year?
8:00  -Nutrition:  How should you eat?
16:12  -Mindset: How to create a path of success to achieve goals
21:55  -Interview with David Allen
22:17  -David’s Story
25:19  -From 9 year old to CEO’s, learn how to organize you life
27:15  -The methodology behind the book and how it can help you.
29:06  -How do you free the space in your mind
31:38  -How taking 45 seconds now can chance your life!
33:10  -5 Steps of the GDT System
33:25  -Step1: Capture
34:16  -Step 2: Clarify
35:59  -Step 3: Organize
36:35  -How do you get through the emotional block?
38:11  -How to organize your lists
39:56  -The best apps to use for helping use
41.28  -Tricks to not get things lost in your notebook
42:52  -Getting back on the path once you have fallen off
44:05  -Step 4: Reflect and weekly review
48:59  -Step 5: Engage
49:43  -How you get out of your head and be present.
52:00  -The time it takes for Step 1
52:40  -Your head is not your office!
55:00  -GDT Fundamentals Workshop
56:55  -David’s 1 biggest piece of advice to you
58:45  -GDT for children
1:01:30  -How you can actually relax on the weekends and vacations
1:03:10  -Best piece of advice to take action on now…2 minute rule
1:06:15  -Conclusion

Want to learn from David Allen Live?Attend his LA workshop:

GDT Fundamentals Workshop

January 20th 2016

Century City, CA

Q&A with host Rob Dionne and Listener Will.

QUESTION from Will: I haven’t worked out in years.  What is the best way to get started.  I am about 50 Pounds overweight.  I have tried all kinds of diets but no luck.  What would you suggest with someone starting over?

ANSWER:
Fitness:

  • Find something you love to do!  The exercise you will do today and tomorrow is the best exercise. (Walking, jogging, yoga, group fitness, martial arts, spinning, dance, biking)
  • Want Rob's Free Workout template? Text Lifting to 33444
  • Create a space and habit around your workout.

Nutrition

  • 80 percent of weight loss is nutrition
  • Stay clear of specific diets, instead change your lifestyle
  • Keep track of the food you are eating.  Keep a journal
  • Start Slow.  What can you add to your diet versus what you need to cut out
    -Week one, add in water 80 ounces/day
    -Week 2, add a serving of green vegetables everyday
    -Week 3, Replace the bad with good.  i.e. Replace bread and pasta with sweet/starchy vegetable (exchange pasta with spiraled zucchini)

Mindset: How to create the mindset to succeed

  1. Create a WHY?  Why do you want to change or be healthy?
  2. Create a strong commitment?  Remember that you deserve this.
  3. Find what is standing in your way of your success.  Identify the issues and notice if these are truths or just stories you have created.  Most likely they are stories that you have created as truths.  See them for what they are, stories

Don’t forget to that Rob is here to answer any questions you might have.  It’s the New Year and he is here help you get to a healthier and happier place!  Don’t be shy, just send him an email at Rob@OpenSkyFitness.com.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

If you would like to learn more about David Allen Check out:

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

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

Want Rob's Free Workout template? Text Lifting to 33444

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

Download the free PDF of 15 Strategies for Successful New Years Resolutions

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

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

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

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

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

Thanks for listening/reading Episode 79: David Allen: GDT Time Organization Management Ep. 79.  We hope you have gained more knowledge on how to be healthier in 2016!

Jan 5, 2016

Welcome to 2016!  Are you ready to learn strategies on "how to set goals" or the New Year? This week our host Rob is joined by guest cohost, American Ninja Warrior, Even Dollard (Aka: All Around Mr. Fitness according to Rob), and interviewee, Natalie Jill from NatalieJillFitness.com. First Evan discusses how he keeps his mirror muscles looking good in is off season from Ninja warrior. He’ll take you through his everyday workout routines as well as his weekly overview when he is in full training for the Ninja competitions. Secondly Natalie joins the duo and together she, Rob, and Mr. Fitness take a look at how to set goals to achieve your New Years resolutions. They'll give their 14 expert strategies for success in 2016. Bringing in some Star Wars motivational quotes, this podcast will be your 2016 Yoda voice to success.  And you won't even have to take notes.  Rob has put together a pdf of the strategies on how to set goals.

A bit about Natalie Jill. Natalie is licensed master sports nutritionist, functional fitness and fat loss expert and creative business and branding developer. She also has created the Seven Day Jump Start System helping people all over the world lose weight. She came upon the fitness world after hitting an emotional and financial rock bottom after going through a bad divorce while being pregnant. She gained over 50 pounds at 5’2’’ and felt depressed and out of touch with the rest of the world. After making a vision board (yes, a cheesy vision board), she slowly engulfed herself reading about health and fitness. She reached out to her community on Facebook and shared her progress with the world as she worked her way back to a life she loved.

Chapter Links:

0:00- Introduction
1:13- Meet Evan Dollard
4:27- Evan’s everyday workout routine breakdown
7:33- How to workout with balance and physically stay on call
9:14- American Ninja Warrior training breakdown
11:10- Three necessities to Ninja training
13:27- How Ninja gyms popping up around the country change the training
15:40- Learn the one exercise essential for Ninja success
18:56- Meet Natalie Jill and hear her story
28:40- How Natalie combined business strategy and sales with fitness and nutrition.
30:00- Natalie’s slogan, “Excuses or Solutions?…You Decide” and how it will help you!
33:04- Deciding to change versus having a “negative” support system.
34:06- Introduction to the New Years Resolution Strategies in order to succeed.
35:00- Strategy #1 The first of 15 strategies  How to Set Goals for 2016.
36:01- Strategy #2
38:27- Strategy #3
40:18- Strategy #4
41:32- Strategy #5
42:28- Strategy #6
44:25- Strategy #7
44:12- Strategy #8
53:00- Strategy #9
56:03- Strategy #10
1:00:00- Strategy #11
1:04:38- Strategy #12
1:05:47- Strategy #13
1:07:46- Strategies #14 and #15
1:12:16- Natalie’s biggest piece of advice
1:13:16- Conclusion
1:13:48- Ask Rob Comments

15 Strategies for Successful New Years Resolutions

Want to download the PDF of 15 Strategies for Successful New Year's Resolutions? Text Resolution to 33444.

Don’t forget to that Rob is here to answer any questions you might have.  It’s the New Year and he is here help you get to a healthier and happier place!  Don’t be shy, just send him an email at Rob@OpenSkyFitness.com.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

If you would like to learn more about Natalie Jill Check out:

Website: NatalieJill.com

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

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

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

Download the free PDF of 15 Strategies for Successful New Years Resolutions

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

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

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

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

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

Thanks for listening/reading Episode 78, Natalie Jill and Evan Dollard “How to set goals” for the New Year.  We hope you have gained more knowledge on how to be healthier in 2016!

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