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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: November, 2016
Nov 29, 2016

Please leave a review at openskyfitness.com/review

Join Us for a 10k Holiday Fun Run!

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

November Nutrition Month: Week 8-Dogmatic Approach to Nutrition

 

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

 

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

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

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

 

Nutrition Topics for October and November

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

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

Week 4- Convenient Foods and Meal Prep Hacks

November:

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

Week 6- Keys To A Healthy Gut

Week 7- Hot Topics: Gluten and Sugar

Week 8- The Problem with the Dogmatic Nutrition Approach

 

The Evolution of the Human Diet

 

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

 

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

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

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

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

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

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

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

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

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

 

Myths About Omnivore Diets

 

Myths About Proteins

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

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

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

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

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

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

 

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

 

Myths About Cholesterol

 

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

 

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

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

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

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

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

 

Research and Choose a Diet That is Right for You

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

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

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

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

Discovering the Perfect Diet for You

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

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

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

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

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

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

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

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:00  OSF Facebook Group shout outs

5:00  Nutrition Months October and November Recap

8:00 The Problem with the  Dogmatic Nutrition Approach

16:00 The evolution of the human diet

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

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

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

32:50  Dogmatic nutrition beliefs are one-sided

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

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

44:00  Why do dogmatic approaches to nutrition exist?

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

50:30  Closing comments with Rob and Devon

52:30  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 123- Hot Topics: Gluten and Sugar! We hope you have gained more knowledge on how to be a healthier you!

Nov 22, 2016

Please leave us a review at openskyfitness.com/review

 

Join Us for a 10k Holiday Fun Run!

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

 

November Nutrition Month: Week 6- Gluten and Sugar

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

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

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

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

Talk about nutrition with us!

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

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

Nutrition Topics

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

 

Week 4- Convenient Foods and Meal Prep Hacks

November:

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

Week 6- Keys To A Healthy Gut

Week 7- Hot Topics: Gluten and Sugar

 

 All About Gluten

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

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

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

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

 

What is Gluten Sensitivity?

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

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

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

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

 

What are Celiac Disease and Gluten Sensitivity Symptoms?

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

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

How Can You Test for Gluten Sensitivity?

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

What Can Happen to Your Body with Gluten Sensitivity?

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

Autoimmune Diseases can include:

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

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

 

Sugar and Our Health

 

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

 

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

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

Two Main Sugars: Fructose and Glucose

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

Fructose comes from fruit and honey.

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

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

 

How Does the Body Digest Fructose and Glucose?

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

 

Uncovering Hidden Sugars

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

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

 

Health Problems Because of Sugar

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

  • Obesity
  • Diabetes Type 2
  • Heart Disease
  • Stroke

Foods to Avoid to Prevent Diabetes & Other Health Problems

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

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

What foods should you be eating?

Any complex carbs such as:

  • Starchy veggies
  • Sweet potatoes
  • Squash
  • Leafy veggies

 

Workout Nutrition

Pre-Workout Nutrition

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

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

When Should You Eat Before a Workout?

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

What Foods and Beverages in General?

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

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

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

How Much Can you Consume Before a Morning Workout?

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

Some great food options during the morning include:

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

Beverages to help your energy include:

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

Supplement Options

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

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

 

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

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

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

 

Post Workout Food Options

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

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

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

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

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

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

  • Steak
  • Chicken
  • Fish
  • Eggs

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

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

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

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

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:20- Hot Topic: Sugar and Gluten

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

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

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

21:00 Always stay hydrated

22:10  Post workout food options

28:10  Gluten and Sugar

30:20  What's Gluten?

35:45  What's gluten sensitivity?

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

42:15  The effects of gluten in the body

48:40  Test your gluten sensitivity

49:30  Sugar and Our Health

50:15  Where did our ancestors get sugar from?

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

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

1:04:20 Diabetes Breakdown

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

1:14:50  Foods to avoid to stop diabetes

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

1:19:00  Closing comments with Rob and Devon

1:22:25  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 123- Hot Topics: Gluten and Sugar! We hope you have gained more knowledge on how to be a healthier you!

Nov 15, 2016

Join Us for a 10k Holiday Fun Run!

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

A Short Break from Nutrition Month

Hey everyone!

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

Talk about health and fitness with us!

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

 

Good Posture 101

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

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

Primal Posture vs. Posture Today

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

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

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

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

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

 

 

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

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

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

 

Improve Shoulder Posture

Esther's tips for good shoulder posture:

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

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

How to do Stretchsitting

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

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

 

 

 

About Esther Gokhale

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

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

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

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

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

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

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

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

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

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

3:00 The OSF Podcast Group

6:00  Quick breakfast cups with muffin trays and tomatoes

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

13:45  Introduction to Esther Gokhale

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

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

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

25:23  Esther's tips for good shoulder posture

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

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

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

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

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

51:40  How to do stretch sitting

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

1:06:00 Closing comments with Rob

1:08:00 Open Sky Fitness Closing

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 121- Keys To A Healthy Gut! We hope you have gained more knowledge on how to be a healthier you!

Nov 8, 2016

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

 

Join Us for a 10k Holiday Fun Run!

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

November Nutrition Month: Week 5

 

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

 

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

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

 

Talk about nutrition with us!

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

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

Nutrition Topics

October:

Week 1Which Popular Diet is Best for You?

Week 2-Kitchen Clean Out Hacks

Week 3Nutrition Tips for Your Family

Week 4- Convenient Foods and Meal Prep Hacks

November:

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

Week 6- Keys To A Healthy Gut

Week 7- Hot Topics: Sugar and Gluten

 

The Importance of a Healthy Gut

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

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

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

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

What's in the Gut?

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

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

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

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

 

How to Spot an Unhealthy Gut

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

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

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

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

 

Heal a Leaky Gut

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

Add Fiber

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

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

  • Vegetables
    • Sweet Potatoes
    • Potatoes
    • Yucca
    • Celery

Leave out Sugar and Gluten

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

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

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

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

Avoid Possible Hidden Dangers

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

  • Antibiotics
  • Birth Control Pills
  • Anti Inflammatory Drugs

 

Mood Disorders Caused by Your Gut

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

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

 

Improve Your Gut Health

Stick to Simple Foods

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

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

Strict Dairy Exceptions

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

Eat Fermentable Fibers

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

  • Sweet Potatoes
  • Yams
  • Yucca
  • Sauerkraut
  • Kimchi

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

Supplements to Heal Your Gut

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

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

 

How Long Will it Take Your Gut to Heal?

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

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

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

Devon's Experience Healing Her Own Lyme Disease

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

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

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

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

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

7:30 Let's talk about gut health!

10:00 Signs of an unhealthy gut

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

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

22:00  Leaky gut symptoms

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

34:00  Adjusting your diet to heal your gut health

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

39:45  What you can do to heal your gut

41:50 Combating against parasites

42:50 Supplements and aids to improve gut health

52:00  Closing comments with Rob and Devon

54:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 121- Keys To A Healthy Gut! We hope you have gained more knowledge on how to be a healthier you!

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