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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: December, 2016
Dec 27, 2016

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

Join The Open Sky Fitness Podcast Facebook Page!

That's right! We have 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!

 

 Your Health and Wellness This Week:

Strength Training & Self-Care

On this week's episode of Open Sky Fitness, award-winning journalist,  certified strength and conditioning specialist, and author, Lou Schuler, spoke to Rob about his career and life experiences about getting fit and staying fit for life. Lou has had a career in the fitness journey for more than 20 years and has witnessed major changes and trends in the world of health.

But before we get into the interview with Lou, Rob and Devon share some self-care topics. Learn what it means when you judge other people, how you can turn your focus back to you, and when is a good time to help other people in need.

Lou Schuler's Fitness Advice

On this episode, you'll learn what it was like for Lou to start lifting weights as a teenager with minimal sources available compared to the immense amount of information that you can find today on the Internet and in magazines.

Today, As Lou reaches 60 years of age, he's realized that his focus on strength training and fitness has shifted compared to when he was younger.

Lou currently works out about 3 days a week and focuses on core stability training and mobility training. By focusing on more isometric exercises, Lou has been able to focus on improving his balance while still staying strong, stabilizing the muscles, and avoiding joint pain.

Growing Stronger Over Time

Whether you're just beginning to strength train or you're returning to it after a break, it's important to start with the basics and progress over time.

Lou's advice is that you shouldn't feel that you need to speed up your workout to lift heavy weights or take on a Cross Fit class. Don't do anything intense until you've mastered the basic movements.

Back to the Basics of Strength Training

Even if you've been lifting for years, going back to basics with a program that includes completing 2 sets of 12 repetitions can be fatiguing because your body has changed over time and it's not used to doing this exercise.

 

 

Staying Strong for Life

When we're young, and especially if we're involved in sports, we can feel unstoppable. It's a great sensation to feel like you're unbreakable and don't have any limits when it comes to pushing your body's limits. On the other hand, not matter what our age is, we all need to take care of our body's health for life

Athletes try to lift more than they can really handle and that's where injury comes into play.

As we age, just like Lou, different types of strength training and balancing exercises come into play. At some point in our lives, we begin to prioritize exercises that help us to stabilize our body and condition the muscle to help reduce any type of future injury. If an injury should occur, we want to make sure that our body is strong enough that we can recover quickly.

 

Staying Healthy With Age

 

"There is no turning back the clock. I'll never get back the body that I used to have when I was 30, 40, or even 50. There's just no way." - Lou Schuler

 

A lot of people may believe that they can have this same body forever by taking a special pill, but we have to realize that our bodies will age and we cannot workout at the gym in the same matter that we did when we were younger.

As we get older, it can be discouraging to think about everything that our bodies used to be able to do when we were younger that we cannot do now. However, the best thing about gaining experience with fitness and strength training over time is that we know our bodies better than we did before. Now we can suspect when an injury might come up, we know when to slow down, and we recognize when we've reached our limits.

We just have to treat our bodies well over time and take care of it the best we can through fitness and nutrition.

 

 About Lou Schuler

 

Lou Schuler is an award-winning journalist, a certified strength and conditioning specialist, a contributing editor to Men’s Health magazine (you can find most of my articles here), and author or coauthor of many popular books about diet and strength training.

Lou's latest book, Strong, came out November 10, 2015. He and Alwyn Cosgrove wrote it as a follow-up to The New Rules of Lifting for Women, which is by far the most influential of the five books in the New Rules of Lifting series.

Lou also wrote The Lean Muscle Diet with Alan Aragon, which came out in December 2014, along with The Book of Muscle (with Ian King), The Home Workout Bible (with Mike Mejia and many other contributors), and The Testosterone Advantage Plan (with Jeff Volek, Mike Mejia, and Adam Campbell).

Lou recently self-published his first novel, Saints Alive, and he is a coauthor of How to Get Published: Writing Domination in the Fitness Industry, which he wrote with Sean Hyson and John Romaniello for all the trainers and nutritionists who’ve asked him over the years how to break into his field.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

4:00 Judging others and what that says about you

11:00 Taking the opportunity to focus on yourself

13:00  Being proactive and eating healthy during the holiday season

21:00 Introduction to Lou Schuler

21:30  Lou's book series: The New Rules of Lifting

27:00  Men & Women: What's the potential for gaining muscle? What programs can they do?

29:30 How much should we lift to gain upper body strength?

31:30  Different fitness programs for different reasons

32:30  Lou's background

36:10 What sources were you relying on for fitness advice when you were a teenager? How did you learn how to lift?

39:00  How did you become a journalist for fitness articles?

42:30  Where is the best place to start for strength training basics? What should we focus on?

49:00 The state of mind as we age and how we see fitness

52:50  How has your fitness regime changed over the last 20 years?

56:40 The mentality around fitness and strength training for athletes

58:00 At 60 years, what is your workout like?

1:03:00 What do you do when you get bored with lifting?

1:11:00 What is your style of eating?

1:13:40  How can people get in touch with you?

1:15:00  Closing comments with Rob and Devon

1:16:35  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.

Do 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 128- Strength Training Made Simple with Lou Schuler! We hope you have gained more knowledge on how to be a healthier you!

Dec 20, 2016

Join The Open Sky Fitness Podcast Facebook Page!

That's right! We have 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!

 

Upcoming Open Sky Fitness Podcast Guests: Zach Bitter and Lou Schuler

This Thursday, December 22nd, Rob will be interviewing two upcoming OSF Podcast guests: ultra runner, Zach Bitter, and award-winning fitness journalist and author, Lou Schuler. If you have any questions you would like to ask them, email us at rob@openskyfitness.com or devon@openskyfitness.com.

You can even record you own question on the Open Sky Fitness website. Just click on the "Send Voicemail" button on the homepage. It's as easy as that!

zach-bitter Open Sky Fitness
Zach Bitter
lou-schuler open Sky Fitness Podcast
Lou Schuler

 

 

 

 

 

 

 

 

 

 

 

Healing from DOMS: Road to a Healthy Recovery

There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn't help the pain go away.

Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week's episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover.

 

Healthy Snacks: Dark Chocolate

Not only has DOMS been a topic of conversation on the OSF Facebook group, but healthy snacks have been a hot topic as well. One of the best healthy snacks you can eat is dark chocolate. Yes, you read that right. Dark chocolate has amazing benefits for our bodies.

Tune in as Rob and Devon share what ingredients to look for in a dark chocolate, what ingredients to avoid, and how dark chocolate can boost your overall health.

 

Why Dark Chocolate?

Dark chocolate is a really great source of micro nutrients, vitamins, and minerals such as:

  • Iron (good for those who are anemic)
  • Copper
  • Magnesium
  • Fiber
  • Potassium
  • Phosphorus
  • Zinc
  • Selenium

It also bioflavonoides which help protect you against the sun.

 

Best Dark Chocolate Ingredients

When looking for a great, healthy dark chocolate, the ingredients should include:

  • 85% and above amounts of cacao whether it's a butter, liquor, mask, or pastel
  • Natural vanilla extract
  • Low amounts of sugar
  • Coconut butter or cream (sometimes included to make it creamier)

Avoid any dark chocolate products that include:

  • High fructose corn syrup (common in popular brands like Ghirardelli)
  • Artificial flavorings
  • Vanillin (the artificial version of vanilla extract)
  • TBQ preservative
  • Partially hydrogenated oils (aka trans fats)
  • Soy lexatin (common in chocolate and it's a thick gummy part from soy to keep the chocolate together)
    • If the dark chocolate includes this ingredient, make sure it says non-GMO

 

How much dark chocolate can you eat?

Just have a square or two squares with something else like fruit (blueberries and cranberries) or yogurt or nuts for a delicious snack. 

There is caffeine in chocolate so try to avoid it at night.

If you eat dark chocolate with blueberries, the chemicals in the chocolate can actually help increase the fruit's antioxidant level by a large amount.

 

What is DOMS?

Delayed Onset Muscle Soreness or DOMS is the feeling of intense soreness that you feel within 24-48 hours of working out. It peaks during the first two days and can last for about 4-5 days afterwards as the pain slowly decreases. It usually occurs after you lift heavy weights or have completed an eccentric exercise.

 

What Causes DOMS?

 

"Muscle tears are necessary to build stronger muscles, but the pain that goes with it in the training process is a trauma that your body is not used it and it has to adapt." - Rob Dionne

 

There are many theories behind what cause DOMS, but scientists do not have an exact answer for us. In fact, no one truly knows what causes DOMS or how to speed up the healing process.

One common belief is that DOMS happens because of a build up of lactic acid in the muscle after a workout. The lactic acid blocks circulation and creates soreness. However, what most likely causes DOMS is probably the tears in the micro muscle fibers that have to be repaired.

Muscle soreness really isn't a bad thing. In fact, the muscle tears  that cause us to be sore are necessary to build stronger muscles. If our muscles are not broken down from a workout, then the repair process cannot happen to build our muscles.

Common causes of DOMS includes:

  • Lifting weights
  • Jogging
  • Plyometrics or jump training
  • Eccentric exercises
  • Physical stress
  • Metabolic stress
  • Other forms of stress on the body

 

What Can Make DOMS Worse?

The following can make DOMS worse and difficult for your body to heal:

  • Dehydration
  • Vitamin D deficiency
  • Sleep deprivation
  • Mental stress
  • Emotional stress
  • Poor nutrition
  • Caffeine

It's very common for people to have a Vitamin D deficiency. If you believe you may have this, you can take a supplement.

Poor nutrition and caffeine is linked to sleep deprivation. If you drink a lot of coffee or other caffeinated beverages throughout the day, you probably won't be able to sleep and therefore your body will not be able to recover.

 

The Differences Between Eccentric, Concentric, and Isometric Exercises

Eccentric exercises focus on lengthening the muscle in a controlled motion. As you lower the weight down from a bicep curl, you lengthen your muscle. A strong lowering motion can easily be too hard on the body. This action can over stress your muscle to the point that it can potentially tear it and cause DOMS.

Concentric exercises focus on pulling and shortening the muscle. One example is a bicep curl. With each bicep curl, you are putting stress on the muscle by pulling it up and shortening it.

Isometric exercises are caused by holding a position for a couple of seconds. Isometric exercises include doing a plank exercise or freezing your position during a bicep curl to keep a muscle active.

 

Side Effects of DOMS

Side effects of DOMS includes:

  • Pain
  • Swelling
  • Stiffness
  • Soreness
  • Muscle tenderness
  • Strength loss
  • Inflammation
  • Weakness
  • Nausea

 

Recovering from DOMS

 

"Having DOMS is like having a cold. You can't get rid of it; you just have to let it run its course. The only thing you can do is to take care of yourself during the process and make sure you're not over doing anything to prolong the recovery stage." - Rob Dionne

 

How long do you need to recover? It's really up to your body. If you bench press 100 lbs and go back to the gym 2 days later and you can only bench press 85, then you didn't give your body enough time to recover.

You should give your body enough time to recover so that the next time you're still able to bench press 100 lbs or a bit more.

 

Preventing DOMS

To best thing that you can do to heal DOMS is to simply prevent it from happening in the first place.

To prevent DOMS, you can do two things:

1) Ease into a workout program.

2) Warm up with specific movements.

Easing into a workout program

Take your time easing into your workout program. It may take weeks or months for you to finally get to a point where you're comfortable with pushing your body with a cardio or weight lifting workout.

Even if it's just beeen a couple of weeks or months since you've been to the gym, take your time to ease yourself rather than going at it full force. A lot of former athletes make the mistake of thinking that they can take a break from training and continue right where the left off before. 

You'll still feel sore after an easy workout, but no to the point that the pain is unbearable for 4-5 days like with DOMS.

Warm up with specific movements

Some studies have shown that by taking the time to warm up specific muscle groups before your workout can help prevent some of the pain caused by DOMS. When you warm up, you create an elasticity in the motions.

Before you get into your full workout, do a jog and do a couple of sets of super light weights (squats, bench press).

Tumeric has also been shown to help with DOMS by adding it to your beverages or including it in recipes. It's been said that the body can better absorb it if pepper is mixed in.

What About Stretching and Massages?

Stretching is essentially doing the same thing as a massage. It can help with temporary relief and has a beneficial impact overall for your body, but it will not impact your DOMS.

When you have muscle tears, tendinitis, or inflammation, stretching is not really the best thing and it can create more pain. Instead, a trigger point release is better by massaging the muscle and pining the muscle and moving it through a range of motion and releasing the pressure. Release the tension by lengthening the muscle and help improve your range of motion.

Sometimes recovery just takes time and you have to be patient. DOMS is just your body adapting to your muscles recovering and growing. 

 

Temporary Relief from DOMS

There is no exact cure for DOMS, but there are several steps you can take to help give your body temporary relief from the pain.

Besides massages and stretching, Ibuprofen, other NSAIDs, and icing can help take the pain away for a moment, but they cannot heal the body. In fact, ibuprofen and icing make the situation worse by stopping the healing process that happens when inflammation is trying to help heal and rebuild muscle tissue.

Epsom salt baths, compression garments, and water will not help cure DOMS either.

Compression garments will actually block the flow of circulation in your muscles and don't have an impact on DOMS.

Water is very important to help you stay well hydrated, but will not have an affect on DOMS either.

The best thing to do is try to prevent DOMS from even happening in the first place. 

What if the Muscle Pain Lasts for Weeks?

If your DOMS lasts for weeks, then you may have torn a muscle or have another sickness in the body such as a Vitamin D deficiency.

If you've torn a muscle, it may take much longer for your body to recover. It's common to have a Vitamin D deficiency and it's recommended to take a year round Vitamin D supplement.

 

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!

 

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

2:40  Healthy snacks: What to look for and what to stay away from with dark chocolate

16:10  DOMS: Delayed Onset Muscle Soreness

18:00  Side effects of DOMS

21:50  What causes DOMS?

24:00  Actual causes of DOMS

32:00  What doesn't help DOMS- NSAIDS, icing, and water and more

46:15  What makes DOMS worse?

51:30  What can you do to help prevent DOMS?

58:00  Closing comments with Rob and Devon

1:03:55  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 127-  DOMS: Delayed Onset Muscle Soreness? We hope you have gained more knowledge on how to be a healthier you!

Dec 13, 2016

Change Your Life with Healthy Habits

 

"The intention is not the goal. The intention has to be the thought process behind the goal. Your intention should always include being joyful; especially when we're talking about health and improving your life. We often forget that this is a gift that we're giving to ourselves. Being healthy has nothing to do with anyone but ourselves." - Rob Dionne

 

Last week, Rob and Devon discussed how the power of intention can help navigate our health and wellness in the direction that we want to go. It can be difficult to change our ways because we're often looking for that quick fix to drop weight and be healthy for a short amount of time before going back to our old ways.

Fortunately, it's really not that hard to become healthier. You just have to make changes, be persistent, and have patience. 

A healthy lifestyle is truly a gift to ourselves and we can enjoy the process by taking in each moment and achievement.  We don't have to be hard on ourselves  to see our health improve. We just have to swap our unhealthy habits for healthier ones. In fact, if we follow the 80/20 rule, 80% of our health benefits happen just because we make a 20% effort to change our ways on purpose.

This week, Rob and Devon share the same healthy habit tips that they tell their clients. With these easy health hacks, you can start implementing changes today to build a stronger, healthier body.

 

How Can I Begin to Change?

 

"We like to try to change everything at once and that's what most people do when they start a diet plan. This is why they end up crashing and burning because they try to go from 0 to 100 overnight. It's impossible to do that." - Rob Dionne

 

Let's face it, we're used to instant gratification, but we need to have patience if we want to get healthy the right way. When we follow the route to being healthy, all we have to do is just focus on 1-3 changes each week.

If we try to do too much at once like suddenly trying out a Ketogenic Diet, it can be too much on us and we're likely to quit and fall back into our old habits.

If we focus on even just one change instead of changing everything we do, all of the pressure and anxiety easily goes away.

It may sound too good to be true, but focusing on just even one task can provide a long-term benefit your health, relationships, well-being, internal thoughts, career, and more.

Take each week at a time to focus on 1-3 changes. You can choose to focus on just 1 very difficult task for the week OR maybe have 1-2 easy tasks and than the third is intermediate.

 

Change Your Nutrition

 

Weeks 1-2: Food Journal and More Water

The very first two things that both Rob and Devon recommend that their clients do if they want to eat better is to keep a food journal and to begin drinking more water.

Even before they meet with Rob and Devon, each client fills out their 3-day food journal. Not only does this it help you keep track of your diet, but also your emotions, hunger levels, moods, physical changes, and digestion. This will really help you recognize which foods may be affect your mind and body.

In addition to adding a food journal, add more water to your diet during the first or secondweek.

You should try to drink around 80-100 ounces each week. To help keep track and motivate you to drink more water compared to coffee, soda, energy drinks etc., place 5 rubber bands at the bottom of your water bottle. Every time you drink a full 20 ounces, move one of the rubber bands to the top of the bottle.

 

Week 3: Add in Non-Starchy Vegetables

When you want to change your lifestyle, focus on adding healthy habits and not taking anything away. Because you're so focused on creating healthy habits, you're not focusing on other things.

To make these healthy habits part of your new lifestyle, you have to add and add more things until there's no more room for any of your past bad habits.  These habits might include drinking too much coffee and soda or eating too much process food for example.

During the third week, Rob and Devon's clients begin to focus on eating better foods for their diet by beginning with non-starchy vegetables such as:

  • Broccoli
  • Asparagus
  • Cauliflower
  • Onions
  • Peppers
  • Artichokes
  • Eggplant
  • Heart of palm/Palmito
  • Snow peas
  • Celery
  • Radishes
  • Mushrooms

If you're not used to adding vegetables to your diet, begin by just adding one non-starchy vegetable to your daily diet and increase the amount of vegetables over time. Try to get to the point where you're eating non-starchy vegetables with each meal or 4-6 servings per day.

If you're not a big fan of vegetables nor fruits, take a daily multi-vitamin or supplements to ensure you're getting all the nutrition that your body needs.

 

Week 4: Add in Protein

During the 4th week of you health makeover, add in 1 source of protein a day:

  • Beef (grass-fed if possible)
  • Fish
  • Chicken
  • Pork
  • Eggs
  • Beans
  • Quinoa
  • Broccoli

 

Week 5: Add in Healthy Fats

During the 5th week, top off you diet by adding healthy fats:

  • Fish oil
  • High fat fish like Salmon
  • Avocados
  • Avocado oil
  • Coconut oil
  • Nuts

By the end of your 5th week, you should have implemented all of the following changes:

  • Keeping a food journal
  • Drinking 80-100 ounces of water each week
  • Eating non-starchy vegetables
  • Eating protein
  • Eating healthy fats

 

Life Changes with Exercise

Once you have a hold on nutrition, make exercise a habit to add to your daily week. Again, you want to take small steps. There's no rush to begin training for a marathon right off the bat.

Before you hit the gym, focus on exercising at home by building your own home workout. Even just taking a ten minute walk every day during the week can be life changing.

Once you've created a home workout for yourself, do that once a week. Then two the next week, then 3 HIIT workouts the following week.

Before you know it, the next step will be to look for a gym to go to!

 

Implementing Lifestyle Changes

To fully implement your new lifestyle changes and commit yourself to them, write it all on paper.

For example, you can write down what your intentions are, what your schedule is, or what healthy habit you want to add this week all in your fitness journal.

Create a schedule for everything: when you sleep, wake up , cook dinner, have meetings, and even time to relax. Use your time to relax to think about what you're grateful for, mediate, or write in your thoughts in your journal. These tasks can help put you in the right mindset to focus on the positive rather than the negative and prepare you to take on a new day.

If you want someone to be there with you each step of the way, ask a friend to be your accountability partner and to help you keep in check with yourself.

 

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

10:20  How do I change?

16:00 It's okay not to focus on everything at once.

18:30  Don't forget to have intentions to follow through with your new, healthy habits

20:20  How to change your nutrition

25:10 Constantly add things in, don't take things out

26:00  Weekly nutrition add-ins

33:20  Life changes with exercise

36:00  Implementing lifestyle changes

41:00  Closing comments with Rob and Devon

48:20  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.”

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Thanks for listening/reading Episode 126- How Do I Change? We hope you have gained more knowledge on how to be a healthier you!

Dec 6, 2016

Make Yourself Present with Good Intentions

On this week's episode, Rob and Devon discuss how good intentions have a more powerful impact our lives compared to just goals. As you tune in, learn and take notes on how you can set new intentions for yourself with an easy, 4-step process.

Throughout the podcast, Rob and Devon share personal stories about how they've learned how to set good intentions for themselves.

 

Intentions vs. Goals

 

"Goals are the external results and intentions are your external connections to yourself." - Rob Dionne

 

A lot of us enjoy the process of goals, but when we meet the end date, the final result can be frustrating. To really succeed in your goals and to feel accomplished, you have to have an intention behind it.

 

What is an intention?

Intention is a way of being in the present. It's all about focusing on HOW you're going to complete your goal or HOW your going to create a mindset around doing something.

Intentions give you a WHY and a purpose for completing goals. Maybe your goal is to lose 10 pounds, but your intention is why you want to do that. Is it to be more healthy? To have more energy?

Allow yourself to be present with the process with each intention! Intentions are your external connections to yourself.

A lot of people feel a sense of loss after they complete a goal, but intentions can help move you forward towards what you want to work on next so that you're constantly setting new S.M.A.R.T. Goals for yourself.

 

 

What is a goal?

Goals are something that you're trying to do to achieve a result in the future. They are the external results.

A goal can move you forward, but the happiness relies on whether or not you accomplish that goal.

We can be so hard on ourselves for not completing a goal such as losing a certain amount of weight. However, what's more important is to notice other changes in yourself thanks to all of your hard work-your energy, digestion, new abilities etc.

 

Different Types of Intention

 

"You either win or you learn. There is no lose." - Rob Dionne

 

There are three different types of intention: immediate, short-term, and long-term. From here on out, any goal you make has to be aligned with your new intention.

 

Immediate Intentions

Immediate intentions can take place the very moment when you wake up in the morning and set an intention for just that day. For example, you might wake up and tell yourself, "I'm going to try to be really present today. I want to focus on being more grateful today."

 

Short-term Intentions

Short-term intentions last from a couple of months to a year. During this time, you take a step back to really look at yourself and make a commitment to improve something in your life.

Have an intention for the year for yourself. Take a look at what you NEED and what you WANT.

Short-term intentions can be applied to anything: health, careers, relationships etc.

Especially if you're in pain, you're sick, and your health really needs attention; make sure you're giving yourself what you need before you give to others.

 

Life-long Intentions

Life-long intentions are broad and something that you can focus on for your entire life. Some examples might be:

  • Build a family and create friendships with those you support and those who support you back.
  • Inspire others and be around people that inspire you.
  • Have empathy for not only others, but for yourself as well.

Life-long intentions don't have to be complicated and they're quite simple.

 

4 Steps to Create a Good Intention

 

"Be curious about your feelings and be present with them." - Devon Dionne

 

Creating a good intention does not have to be complicated. Devon and Rob have put together a 4 step process to help you create a good intention for yourself.

 

1) Discover Who You Are

Spend some time with yourself to think about who you are and where you feel unempowered in your life. If you don't feel like you can discover yourself on your own, you can talk it over with someone you are close to or with a therapist.

You may feel unempowered about your eating habits (do you have self control over eating unhealthy foods), time management, health, and relationships. Learning about this is important to help you discover who you are and where you're at in your life.

 

2) How Are You Being?

How do you treat yourself? What actions do you take? Are you thoughtless, unloving, or disconnected to who you are?

How do you treat others; especially the ones that you love the most? Do you show up for the relationship or are you unloving, cold, distant, and even self-absorbed?

 

3) The Cost of Being This Way

How are your actions making you feel? Are you exhausted, ill, angry, negative? Do you feel like you're letting other people down? Do you feel alone or disconnected with your loved one?

How does this affect you physically? Do you harm your body? Are you eating nutritious foods and exercising regularly? Or do you ignore your body?

How is your mental health? Do you feel anxious, depressed, or confused? How does everything make you feel?

 

4) Set a New Intention for Yourself

 

"Give love as a gift. You have to love yourself first before you give of yourself to others." - Rob Dionne

 

The best part of this process is that now you get to make a 180 turn and set a new intention for yourself.

Examples of intentions might be to love with all of your heart or to give love without any expectations from other people.

Start with this thought: "I am going to be ________________." For example:

  • I am going to be more loving.
  • I am going to focus on myself and my family before helping others.
  • I am going to be more empathetic.
  • I am going to be more health conscious.
  • I am going to be more present for my clients.

Once you've established good intentions for yourself, you can start to set S.M.A.R.T. goals. Just remember that any goal you make has to be aligned with your new intention.

 

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. 

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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

7:00  Why do some people enjoy the process of completing goals while others struggle and fall short?

8:30  Goals vs. Intention

12:00 Having goals without intentions: Rob and Devon's experience on the Road to Hana in Maui

20:00  Having intention is more important than having goals

23:00  Different types of intention: immediate, short-term, life-long intentions

25:50  Devon's current short-term intention

29:00  How to implement intentions and be present with yourself

33:00 Life-long intentions

34:30  How to create a good intention in 4 steps

51:40  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**

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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 125- The Power of Intention! We hope you have gained more knowledge on how to be a healthier you!

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