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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: August, 2016
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!

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