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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: October, 2016
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!

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