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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: April, 2016
Apr 26, 2016

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

Last week we talked about our raffle to win a copy of Shawn Stevenson's book, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success. We still have three copies of the book to give away and all you have to do is leave us a review, take a screen shot, and email the screen shot with your US home address to rob@openskyfitness.com.

On the Open Sky Fitness podcast this week, Rob and Devon had a motivating discussion about how important it is to stop being your own enemy by limiting yourself from thinking positively and from reaching your goals. Even if you don't think you are limiting yourself, you probably are without even realizing it. Both Rob and Devon give great, personal examples and advice on how to better understand yourself and overcome any mental obstacles that are getting in the way of you becoming who you want to be in life.

Today's podcast is about swimming and Rob spoke with one of the top athletes and coaches in open water swimming, John Kenny, about how to train and compete in an open water swim. John talks about personal training experiences and shares his advice on how to plan a workout; what to eat before and during a swim; and good swimming technique to be able to improve your freestyle stroke and endurance in the water. If you want to add swimming to your workout or train for a specific event such as an open water competition or a triathlon, this will be a very helpful podcast for you to listen to. 

John is from a competitive swimming and running background. He competed in both sports at the high school and later at the college level for Cornell University. He competed in swimming for Cornell for 4 years and where he was a 1-time MVP. During his college days and beyond, John found his niche in the sport of open water swimming. John was a 5-time US National champion in distances ranging from 10K up to 25K. He was a 7-time National team member and has competed at a wide variety of races including Nationals, Olympic trials, Pan Ams, Pan Pacs, World Cups, and World Championships. He has been competing at local open water races since 1990, attended his first Open Water Nationals in 1997, and most recently represented the USA in the 25K at World Championships in 2008.  John Kenny is the most experienced open water swimmer in the United States, if not the world. Other coaches in the triathlon realm claiming to be "open water experts" do not come close.

Beginning in 2005, John began to race professionally as a triathlete. Although it took him awhile to develop his cycling skills, he has recently begun to experience more success in multisport events. Aside from winning many swim primes at major races such as 70.3 races and Lifetime Fitness races, John is almost always the first out of the water, even at the highest level of the sport. Now, we works as an open water trainer helping fellow athletes prepare for races and triathlons via the organization Fall Creek Racing.

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Opening Remarks by Rob and Devon

4:40  How to stop limiting thoughts and being your own worst enemy.  

10:50  Don't have limiting thoughts? You're not being conscience enough to hear it and this is why.

13:50  Why curiosity can be a really good replacement for your negative thoughts.

15:50  You don't have to feel like you must accomplish your goal, the moment you have that thought about it.

17:05  Recap: How to have a self evolution.

17:40  Introduction to John Kenny.

19:00  What sort of distances are common for competitive open water swimmers? How long does it take to swim a long distance race?

21:50 How to learn to swim with currents, high tides, and wind.

25:50  John's open water experience as a lifeguard for the Atlantic City Beach Patrol.

26:55  What sets experienced swimmers apart from cyclists and runners in a triathlon?

30:50 What are you eating to be able to swim 5-8 hours at a time?

33:10  How do you get your food during an open water swim or a triathlon race?

36:10  Do you have to do a carbo-load before an open water swim? What about the rule of not eating 1-hour before a swim?

42:20  What types of food should you eat during a long distance swim?

43:50  What is the difference between the training of an average, recreational swimmer and a competitive swimmer for an event such as a triathlon or an Ironman competition?

50:00  For a first-time triathlon athlete or a recreational swimmer, how would they break-up their weekly program workouts?

53:40  How to stay engaged and focused during a swimming workout and why it's so important to be able to see improvement.

57:58  How would you describe and apply the perfect freestyle stroke? What common mistakes do people make when they swim freestyle?

1:02:20  Is it beneficial to do underwater recording to show people how they can improve their swimming technique?

1:06:20 Closing Remarks by Rob and Devon

1:08:18  Open Sky Fitness Closings

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Learn more about open water training with John Kenny and French Creek Racing: http://www.frenchcreekracing.com/

Contact John at john@frenchcreekracing.com
Find John on Twitter:  https://www.twitter.com/jkenny5150

To learn more about Shawn Stevenson's book that we: Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Succes

 

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!

 

Apr 19, 2016

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

On the Open Sky Fitness podcast we talk a lot about getting a good night's rest and one of our favorite sources is the book, Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success by Shawn Stevenson. Rob begins the show discussing three great tips from Shawn's book. If you like what you hear and want to learn more about how to sleep smarter, we're giving away three of his books in a raffle to USA listeners. Just leave us a review, take a screen shot of it, and send it to Rob with your home address. 

Today, Rob talked to Franz Snideman who is a former collegiate sprinter and the co-owner of Revolution Fitness. Franz believes that sprinting is key to becoming healthier and stronger. He's an expert at running and sprinting for beginners and shared his tips and insights with us on the show including: how to learn how to run properly; where to run; what shoe to wear; and how fast you should sprint on speed days. It was a really fascinating conversation and Franz told us how and why crawling, sprinting, and marching exercises are great for not only fitness purposes, but to improve the function of the brain as well. Whether you've been running for years or are eager to get started, this episode will really help benefit your fitness.

Franz has also authored and edited several books, as well as produced a series of training DVD’s. Drawing on his passion in healthy living, athleticism, knowledge and appreciation of human development, anatomy and personal experience, he co-developed the dynamic Primal Speed System as well as Primal Move Velocity.

Franz believes in the fundamental importance of educating and coaching his clients in safe, healthy and holistic athleticism. Coupled with impeccable attention to detail, bio-mechanical understanding and skill in accommodating and adapting training regimes to support and enhance individual’s unique abilities and needs, he is personal coach to clients and professional athletes. He lectures internationally, driven to share his knowledge and skill, theoretically and practically.

Franz is a Senior Strength Matters Kettlebell Instructor, Ground Force National Instructor, former Collegiate Sprinter and International Lecturer. He is a student of nutrition, Neuro-Muscular Therapy, Primal Move Kids and Corrective High Performance Exercise Kinesiology.

 

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:13  Opening Remarks

1:55  Tips on How to Sleep Better from Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success by Shawn Stevenson.                          

7:08  How to decrease your coffee intake to be naturally energized .                                                       

8:40  Train your body to know that it's nighttime to sleep better. 

11:00 How alcohol takes a toll on your sleep cycle and how to ease off of it.

15:30  Introduction to Franz Snideman

16:20  How Franz got involved in athletics and running as a child, high school and beyond.

20:15  Work on speed continuously to become fast.

23:12  The mechanics and learning benefits of sprinting for your body and brain.

26:46  The body types of endurance and sprinter runners: how to burn fat and gain lean muscle.

29:28  The importance of the cross crawl exercise and how it triggers brain function in children and adults.

31:20  How crawling can help a person become a faster runner.

33:05  How to do a good march or crawl for better sprinting and health benefits.

38:05  How to stay within your base of support to become a better runner.

40:30  Why do we have to train to learn how to run?

41:35  Franz's tips on what exercises to do to learn how to run.

42:30  Why sprinting can be really good for distance runners.

44:25   How often should someone be sprinting? What should my workout look like?

48:05 Why you should not run at 100% on your speed workout day.

48:40 How to do a tempo workout for longer sprinting days.

50:17  How to properly include sprinting  or fast activity into your workout for weight loss.

51:40  How to do a running A's exercise to learn how to properly run.

53:55  Where's the best place to run for beginners?

56:41  What type of shoes should runners wear?

59:35  How can people maximize their fitness results with nutrition?

1:09:58  Primal Speed and Sprinting Course: Learn how to sprint and improve other skills with Franz

1:12:21  Closing Remarks by Rob

1:13:30  Open Sky Fitness Closings

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Check out Shawn's book: Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success
Do you want to learn more about Franz's sprinting training?:  Primal Speed and Sprinting Course:
Find Franz on Twitter:  Twitter.com/franzsnideman

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!

Apr 12, 2016

Do you ever feel that the days goes by and you spend all your time on what needs to “get done” but have no time left for the things that you feel are actually important.  In this week’s podcast, Craig Ballantyne, author of the “The Perfect Day Formula”, will transform you by helping you to discover what is truly important and how to create an empowering and healthful life.

First, host Rob Dionne, and his wife, Devon Dionne, discuss clean eating and how the 80/20 rule can either be a tool towards a balanced life or used as an excuse to prevent you from achieving what you truly desire.   Then, fitness expert to Men’s Health Magazine and co-owner of EarlyToRise.com, Craig Ballantyne gives you simple steps on how to find a sense of internal freedom.   Having once been admitted into the hospital for debilitating anxiety attacks, Craig realized he need a huge change in his world.  Once he found a sense of internal peace,  he wanted to share and bring his knowledge to others.  You will learn the skills of how to organize your day and your thoughts to help ease and calm that anxious voice in your head.  Ahhh, that sounds nice doesn’t it?  Create a perfect day!

What You'll Hear on This Episode

0:00    Open Sky Fitness Introduction
1:13      Opening Remarks
3:29     Clean Eating and 80/20 Rule
4:15      What is clean eating
7:22     Proper application 80/20
14:50   How consciousness applies to goals and weight loss.
16:10    Who is the 80/20 rule meant for?
23:26   Interview with Craig Ballantyne
26:45    Craig’s path to “The Perfect Day Formula”
28:30   The three Stages of “the formula”
31:00    Stage 1: Control your morning
32:40    Following rules leads to health and internal freedom
37:35    Stage 2:  Coping
42:00   Changing habits to be congruent with what you want?
46:23    The benefits of Brain Dumping and scheduling
49:47    Craig’s personal path to dealing with his debilitating anxiety
53:40    The 5 Pillars of Transformation
58:40    A day with Craig Ballantyne
1:03:10  Craig’s favorite indulgences and what matters most
1:04:42  Where to find Craig
1:05:56  Closing Remarks
1:07:21  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Pick up Craig's Book: The Perfect Day Formula
Do you want more intense coaching from Craig?  The Perfect Day Formula Kit:
Find Craig on Twitter:  Twitter.com/CraigBallantyne

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 91: Creating a Perfect Day.  We hope you have gained more knowledge on how to be a healthier you!

Apr 5, 2016

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

Hey everyone!

This week, Rob has taken the time to look at some of the different questions you have asked him. On this week`s Open Sky Fitness Podcast, he`s here to help you learn how to gain weight fast. If you`ve struggled with being too thin and want to find a healthy way to gain weight and muscle, Rob has three things to focus on: nutrition, workout, and sleep. 

We`ve been noticing some problems with iTunes reviews and we wanted to make sure that if you wanted to leave us a review or ask us a question, that you are actually able to do it.  So, if you live outside the USA, are you able to leave us an iTunes reviews? It appears that our listeners in Canada, the UK, Australia and in other locations are unable to share their review with us. We`d love to know what`s going on so that you can leave us a review to let us know what you think about the show and what you what to learn so we can help you become a healthier you. Let us know if you can  or cannot leave us an iTunes review by getting in touch with us via our website`s contact option at http://www.openskyfitness.com/.

 

What you will hear in this episode:

00:00 Open Sky Fitness Introduction

3:30  Intro to how to gain weight fast.

4:58  Why do you want to gain weight?

6:44  Why can`t some of us gain weight?

7:45  Women who are afraid of putting on muscle: Muscles can be a beautiful thing.

8:30  Creating a strategy to gain weight.

8:55  Three major things to focus on to gain weight

9:50  How do we gain weight properly when we eat?

10:15  How to properly count calories.

14:10 Drinking water tips to be able to eat more calories.

15:00 What types of food to eat to gain healthy weight.

21:10 Benefits of weight-gaining shakes.

22:40  How to trick your body to gain weight by eating both small and big meals each day.

23:20  Feel free to eat after dinner to help gain weight.

24: 15  How to gain muscle mass by lifting heavy weights.

27: 35  long distance cardio vs. short bursts and HIIT training to gain weight.

29:35  Make sure you get enough sleep and recovery time to gain weight.

34:30  Closing Remarks by Rob.

37:10 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

If you want to learn more about 

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!

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.

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

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

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

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