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Open Sky Fitness Podcast

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 paced, 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: 2017
Dec 26, 2017

Click here for the show notes!

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

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This week on the Open Sky Fitness Podcast we had Author, Venture Capitalist, TV Host, and Advocate for 40+ Men’s Health, Craig Cooper, join us to talk about his latest book,Your New Prime, how to find your health and wellness tribe, plus we dug deep into a ton of other great topics such as:

  • The importance of building relationships for the sake of good health.
  • How Craig became so involved in the world of health and wellness after several health scares as a child.
  • The health care industry today and why we’re currently on our own to prevent ourselves from getting sick.
  • How we can follow an active lifestyle when working in a cooperation.
  • What Craig does to stay healthy and keep in shape.

As the year is coming to an end, Devon and I also took a moment to talk about the importance of slowing down and reflecting on 2017 and whether or not we met our personal goals as far as health, relationships, and adventures. More on that at the end of this blog post!

 

LOOK OUT FOR OUR UPCOMING

TAKE BACK THURSDAY PODCAST EPISODES!

 

We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics and what you want to learn more about.

Dec 19, 2017

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

Sign up for the Sky Fit Challenge starting January 22, 2018!

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Today's hot topic for this week's episode is adrenal fatigue. After a member of the Open Sky Fitness Facebook Group asked about it and how we can deal with it over the holidays.

The basic reason why we even experience adrenal fatigue is because we're all stressed out all the time. Stressed out by 8-10 hour jobs, raising families, being on our cell phones and constantly in communication with other people. Life used to be so much simpler when we didn't have so much stimulation from computers and cell phones.

Today we'll go over:

  • What adrenal fatigue really is and why we experience it.
  • Symptoms of adrenal fatigue
  • The science behind adrenal fatigue and what it has to do with our cortisol and sex hormone levels.
  • How light exposure including blue light from technology affects our cortisol levels.
  • Why hypothalamus pituitary adrenal access (HPA access) is actually a better name than adrenal fatigue.
  • How we can heal our minds and bodies through fitness, nutrition, and recovery
Dec 12, 2017

Click here for this episode's show notes!

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

Check out our awesome Open Sky Fitness Facebook Group!

 

This week, I had the honor of speaking with best-selling author of The Naked Truth, transformation coach, energy healer and circular facilitator, Joie Cheng, about her journey towards self-love and acceptance.

Joie is a self-love transformation queen who is passionate about helping women love themselves so that they can live their best possible lives. In this episode, Joie shares how her personal relationships, family, and how struggles to accept herself led her down an incredible path to discovering her passion for helping others through matrix energetics.

In this episode, you will learn:

  • How can we be present in the moment when running on old software in our minds
  • The best approach to asking someone for help when we're too afraid to ask.
  • What we can do to show ourselves more self-love and self-care through fitness and wellness.
  • The difference between having healthy and bad habits.

A Gift From Joie For All Our Listeners

Joie is offering a free gift to all of our listeners! Click here to go to her website and sign up for the 7 Day Self- Love Challenge!

Dec 5, 2017

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

Join our awesome OSF Facebook Group

 

This week, Devon and I took some time to answer a question from one of the members of our Open Sky Fitness Podcast group on Facebook. Our OSF group is an awesome community that you can join to interact with other listeners of our show including Devon and myself plus ask questions and get the latest insight on the world of health and fitness.

So the questions that we'll answer this week include:

  • Can we work out while we're sick?
  • How can we get better enough to start exercising again?
  • When should we begin to work out again
  • What types of work outs suppress our immune system and set us up for more frequent bouts of being sick?
  • Which types of foods or supplements should we take when sick?

It is that time of the year when lots of us are getting sick and it's vital that we pay close attention to our health and what our bodies are telling us. By the end of this episode, you'll know how you can better take care of your body. But before we talk about recovering from being sick, it's important to understand how the immune system works.

 

Nov 28, 2017

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

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This week, we have Alex Charfen joining us on the show! He specializes in helping people structure their busy lives so they can be more productive and healthy at the same time. He is also the host of the Momentum for the Entrepreneurial Personality Type (EPT) Podcast and author of Entrepreneurial Personality Type

Through his mission to help people launch and grow their businesses, he is also dedicated to helping them improve their health and wellness. Be prepared to be blown away by all of the incredible information that Alex had to share with me as far as the Fundamental Functions of Being in Shape:

  • Breathing
  • Hydration 
  • Nutrition
  • Movement 

We also answered a question from the Open Sky Fitness Podcast group on Facebook: How Do We Self-Motivate to Work Out in the Morning or at Night?

Nov 21, 2017

Click here to read the show notes of this episode!

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

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With Thanksgiving coming up this week and the rest of the year-end holidays well on their way, Devon and I are sharing our best tips on how to create a positive experience for yourself this holiday season.

When it's been awhile since we've been around our families, all of these different feelings of stress and anxiety can bubble up within ourselves. This can make it extremely difficult to be positive, eat healthy, and connect with who we are as a person.

Nov 14, 2017

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

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This week, I had a blast talking to Danielle Natoni of Fit and Funky! Danielle is a former 5th grade teacher who decided to change her to career to become a full-time fitness professional as a Beachbody Coach in 2012.

Danielle is also a mom and a wife who knows that in order to help others and be the best that we can be, we have to put ourselves including our own health and wellness first. By putting ourselves first and making that a priority, we can truly have it all as well as be fit, funky, and full of life.

Nov 7, 2017

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

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When it comes to the fate of the world we live in, we play a huge role. Depending on how we treat our environment today, that will determine how we will live in the future.

Something that we do have control over is how we grow and distribute food via different farming techniques. Unlike industrial farming, sustainable farming gives us food that comes from farming techniques that product the environment, public health, human communities, and animal welfare.

On this week's episode, Devon and I share how industrial agriculture is harming the earth and how sustainable farming can help us reverse those effects and beyond to grow and flourish as a society.

Be mindful of what you eat; think about where it's coming from and how was it transported to you.

Oct 31, 2017

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

 

On this week's episode of the Open Sky Fitness Podcast, we have Dr. Jane Guyn on the show who is a Professional Sex and Core Energy Coach as well as a Doctor of Human Sexuality. She is the author and creator of several books and programs including:

Dr. Jane is so great to listen to because she's so easy to talk to and gives such amazing advice about being intimate in a relationship. On today's show, we'll discuss why we might be struggling with sex in our relationship and how to fix it including with The Bedroom Blueprint which is a new approach to talking about sex.

Oct 24, 2017

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Today, Devon and I are sharing why we tend self-sabotage ourselves and how we can stop it. Believe it or not, many of us live with some form of self-sabotaging beliefs and base our actions on those thoughts.

Together, we will discover:

  • Why do we self-sabotage ourselves.
  • How to identify when we're doing it.
  • What we can do in order to stop self-sabotaging ourselves.
Oct 17, 2017

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All-American discus thrower, strength coach, author, and instructor, Dan John, shares why life, fitness, and success can be simple, but not easy. There is not immediate, over-night success that comes in the form of a pill. There is no secret to having it all. Rather, real results come from hard work, patience, and determination over the length of time.

Dan John has written for various publications such as T-Nation and Men's Fitness. He is the author of many books including Never Let Go, Mass Made Simple, Can You Go? and Now What?

Together, we had a fascinating conversation about fitness, nutrition, and living life with a plan.  I learned so much from talking to Dan and I hope you do too.

Oct 10, 2017

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

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Devon and I were recently inspired by a friend of ours to talk about the importance of taking vacations for the sake of our health and relationships. After hearing from a friend that he hadn't taken a decent vacation in about 6 years and was experiencing anxiety attacks due to stressful events, we want to share with you all how you can take a well-deserved (short or long vacation), all of the awesome benefits, and why you shouldn't feel afraid to treat yourself to a little bit of TLC and R & R.

Leaving for vacation at least once a year is good, but a person's health can really be affected if they don't go on vacation for several years.

Oct 3, 2017

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Pat Flynn, Founder of Chronicles of Faith, has many different interests. Even though he originally studied Accounting, Finance, and Economics, he was also a talented writer who turned to fitness. Even though he has written about 101 Kettlebell Workouts, he likes to mix up his workouts and is focusing now on movements used in gymnastics.

Pat Flynn is not just a Specialist who focuses on one area. He is a Generalist who has a combined focus on developing multiple skills that will give him a competitive advantage and creative spirit. 

For anyone who has believed for years that you have to be the best at just one thing - be amazing at one type of exercise or follow just 1 diet for the rest of their lives, this episode is for you. In this episode, we'll discover that to become the best you, you have to give 80% effort in what you want to accomplish. Why not 100% effort? You'll find out!

BONUS! Devon and I share what happened to us when we decided to give up caffeine for a week! So, how did it go? I'll give you a hint, it was not our best week ever. 

Sep 26, 2017

Click here for the show notes

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

Join our OSF Facebook Group

 

This week, Devon and I took some time to answer questions submitted to us by members of our Open Sky Fitness Facebook Group.

We discussed a huge variety of different topics from the Blood Type Diet to Earthing to discussing the great debate of what's better - free weights or machines? Plus, you'll find out how to you know when you're over-training and how to get past the all or nothing mentality around being healthy.

If you have any health questions that you want answered, our Facebook group is an incredible resource. It's become an awesome community of people who want to share their best health advice while helping others succeed.

Sep 19, 2017

Read the show notes here!

Join our OSF Podcast Facebook group!

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

 

Building Muscle: It's Possible for All

 

"The scale should only be used as a tool to allow your coach to determine how many calories are appropriate for your end the goal. The scale doesn't judge you, tell you if you look good, or anything else but how to manipulate the calories that you're going to feed your body." - Bradley Goldman

 

This week, I had a fantastic conversation with personal trainer, nutrition counselor, author of the eBook, #FTHESCALE, and owner of Be Strong Stay Fit, Bradley Goldman. If you don't think it's possible to gain muscle mass or get a lean body, Bradley should be your number one inspiration! With hard work and guidance at the gym, Bradley was able to build the body that he had always wanted.

We talked about weekly workout plans, macronutrients, why we shouldn't care what the scales says and why nutrition is so important for our fitness success.

 

Get 30% Off to Work with Bradley!

As a gift to all of our Open Sky Fitness listeners, Bradley is giving all of you a 30% discount off of his online nutrition counseling package. All you have to do is enter in the coupon code, OPENSKY, when you check out!

 

Bradley's Weekly Workout Schedules

 

"There's no ego when you talk about being safe. If you're building any muscle, the last thing you want to do is ego lifting because you're getting the wrong muscles to fire up just to get specific muscles to move. If you want your muscles to grow, you should feel your muscles working. The muscles you see in magazines are not from ego lifting; they're from strategic planning, patience, time, and warming up with lighter weights so that you can feel the proper muscles contract. " - Bradley Goldman on the importance of warming up to avoid injury. 

 

He gave us so much detailed information about how we can workout to build muscle that it's best to listen firsthand to what he said in the interview, but here are the basics for how we can build a weekly workout schedule:

Bradley does 3 days a week lifting and 2 days of cardio with clients. The 3 days of lifting can be split in 3 different ways:

  1. Vertical movements, Horizontal movements, and Conditioning Days
  2. Push, Pull, and Accessory Days
  3. Back and chest, leg, and Shoulders/arms Days

For Bradley, he does 5 split days and always starts off with leg days: one day for quads and the other is for hamstrings.

 

Why We Should #FTheScale

In Bradley's new eBook, #FThe Scale, he's encouraging all readers to end their negative thoughts those their body based on what number the scale gives them. According to Bradley, the only good thing that a weigh-in scale is for is to tell a professional how many calories their client needs.

Just like with weight, many of us have different fears of how our body should look as far as being lean and gaining muscle. Many of us are afraid we'll get bulky, never lose the weight, or never be able to pack on the muscle we want.

 

 

 

Share Your Healthy Recipes With Us!

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.
    • Use the hashtag: #OSFcookbook to help us easily find your submission!

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

2:55 Check out last week's episode - Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life

4:30  Join a great health and wellness community! Open Sky Fitness Facebook Group

5:00 How our hunger changes depending on what time of day we work out.

8:45  Sign up to do one-on-one coaching with either Rob and Devon!

9:20  Introduction to Bradley Goldman

14:00  The beginning of Bradley starting to get lean and build muscle.

16:50  Bradley's discovering that he had to lift large weights and eat carbs and healthy fats to get big.

21:00  What it was like to be mentored and learn from experienced body builders?

25:10  Bradley's fitness competition experiences while keeping up with everything else in his life.

27:00  Why Rob decided to get into bodybuilding during his 30s, but decided it wasn't good for his body.

29:25  How Bradley develops his workout and nutrition program

32:20 How should someone start a program to put on muscle?

44:00  How Bradley warms up his muscles before a workout.

50:50  What Bradley does for arms, shoulders, and back days.

1:00:00 Choosing power movements during your weekly workouts.

1:04:40  How can a women get lean and build muscles through nutrition?

1:09:25  Should we minimize the carbs to not retain extra fat?

1:15:00  The importance of staying on track with your macronutrients

1:20:00  What about cheat meals when trying to gain muscle?

1:23:00 What are some exercises I should add to CrossFit to have a balanced physique?

1:24:30  When I weight train 2-3 times a week, how much extra protein should I intake?

1:25:30  About Bradley's new ebook, #FTheScale, available on his website and custom nutrition programming.

1:30:15  Closing comments with Rob and Devon

1:32:30 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 167 - Bradley Goldman: Workout and Nutrition Programs for Building Muscle! We hope you have gained more knowledge on how to be a healthier you.

Sep 12, 2017

 

Click here for this episode's show notes! 

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

 

Check Out Our Elimination Diet

Food Shopping List!

 

"The more strict you are with the elimination diet, the better. If you're not quite sure if something should be on your list of things to eat, then don't eat it during this time period." - Rob Dionne

 

 

 What is an Elimination Diet?

 

"A lot of people see diets as something that they have to do for the rest of their lives and that's a really daunting thought for them. However, with the elimination diet, it allows you to figure out everything that you need to eat in order for your body to function properly and it only takes 6-8 weeks." - Rob Dionne

 

On this week's episode, Devon and I are giving you the full 411 on elimination diets. But what even is an elimination diet? For starters, it's actually not much of a diet. It's more of a short reset period during which you can discover which foods you should eat and which ones you should avoid.

In a nutshell, you eliminate any foods that can potentially cause problems with your body and then add them back in one at a time to assess the issues that occur or don't occur.

While  you do an elimination diet, you'll want to make sure your health is good shape: no stress, easy workouts, spend time with friends and family, and get plenty of sleep.

Discover which foods you can digest, ones that cause allergies, or what foods are sensitive to your body.

How Long Does and Elimination Diet Take?

An elimination diet typically takes 6-8 weeks to fully complete, but it may take some people more than 8 weeks. On the bright side, you'll have so much great information about your body by the time you wrap up the diet.

Which Types of Elimination Diets Exist?

There are different kinds of elimination diets that are more strict while others are more easy going. Some elimination diets include:

  • Low FODMAP Diet
  • Paleo
  • Whole 30

 

Why Do an Elimination Diet?

 

"You don't have to be unwell to do an elimination diet. You can be totally healthy, but you feel there's  some improvement you can make with your health. If you're having a hard time losing weight, this could be good for you."  - Rob Dionne

 

If you have the following reoccurring symptoms that just don't seem right or normal, it could be a sign of poor nutrition health:

  • Diarrhea
  • Constipation
  • Gas
  • Bloating
  • Stomach pain
  • Acid Refulx
  • Foggy mind
  • Irritabilty
  • Chronic migraines
  • Chronic fatigue
  • Uncontrollable weight gain
  • Difficulty losing weight
  • Insomnia
  • Exhaustion
  • Can't sleep well
  • IBS
  • Skin problems:
    • Acne
    • Eczema

If you ignore them, they can lead to worse problems like autoimmune disease, rheumatoid arthritis, Hashimoto's Disease, or a leaky gut.

 

 

How to Start an Elimination Diet

 

"You can spend so much money on blood, genetic, or allergy tests, but the elimination diet is a really simple, inexpensive way to find out what works for you. It's less scientific, but more detailed for the individual." - Devon Dionne

 

Begin an elimination diet by getting rid of any potential foods that can harm your body for 3-5 weeks. If there are any foods that you suspect are giving you health problems, be sure to include those.

It might sound strange, but there can even be different fruits or vegetables like night shades that can also be causing you to have individual health problems. In general, night shades do have a lot of great benefits, but they can also cause health problems for some people.

 

 

Reintroducing Foods Back Into Your Diet

After 3 weeks, you can begin to reintroduce foods one at a time. Choose one food, eat a serving of it and then wait for 3 days to see any side effects before adding that food back into your diet.

If you experience any side effects, that's a sign that your body doesn't like that particular food and we don't recommend you continue to eat them.

Add back in foods that were the most important to you first or foods that provide the most nutrition the quickest:

  • Seeds
  • Nuts
  • Eggs
  • Nightshades
  • Shellfish
  • Dairy
  • Legumes
  • Grain
  • Caffeine

Any Downsides or Risks?

There shouldn't be any downsides or risks, but there can be if you have diabetes. When in doubt,  you should go see a doctor or even a naturopathic doctor who's familiar with elimination diets.

Don't do it with your children because it could affect their growth and development. Also, certain people might have extreme reactions once they've reintroduced these foods back into your diet. Allergies, migraines, and acne for example.

Contact an expert or a dietitian that specializes in elimination diets if you're worried about it.

 

 

Share Your Favorite Healthy Recipes!

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.
    • Use the hashtag: #OSFcoobook to help us easily find your submission!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

3:35 Check out last week's episode - OSF 165 - Nagina Abudllah: How Spices Can Kick Start Your Weight Loss

5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

6:40  Sign up to do one-on-one coaching with either Rob and Devon!

8:20  Today's topic: The Elimination Diet

10:20  Why should someone consider doing an elimination diet?

18:00  How to Start an Elimination Diet

23:10  Elimination Diets for Vegetarians

23:45  A Paleo Approach to the Elimination Diet

30:00  Foods that you should avoid for the elimination diet

36:00  The process of reintroducing foods back into your diet

39:35  Adjusting your lifestyle along with the elimination diet

43:00  Any downsides or risks to the elimination diet?

45:30  Shopping and meal prepping for the elimination diet

47:00  Final tips and advice for the elimination diet

48:50  Closing comments with Rob and Devon

49:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 166 - Elimination Diets: Lose Weight and Change Your Diet for Life! We hope you have gained more knowledge on how to be a healthier you.

 

Sep 5, 2017

Get Nagina's Bonus here! MasalaBody.com/OpenSkyFitness 

Full Episode Show Notes Here

Check out the Open Sky Fitness Facebook Group

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

 

Spice Up Your Life with New Recipes!

 

"I turned by health around by first focusing on food because that alone is 80% weight loss. Focusing on nutrition helped me to make the largest impact on my health." - Nagina Abdullah

 

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.

 

 

Improve Your Health With 3 Simple Spices

 

"I realized that I needed to make a shift right away because the mom that I wanted to be was not the mom that I was that day with no energy, back pain, and feeling lethargic. I knew that my kids were going to need more energy from me." - Nagina Abudllah on why she decided to change her life around.

 

In this episode, I had an awesome conversation with the mind behind Masala Body, Nagina Abdullah. We talked all about her health transformation as a busy mom and holding down a full-time career. How did she do it? By first focusing on following a nutritious diet and then hitting the gym to add strength training to her schedule.

The biggest takeaway that I took from our interview was the fact that spice can have such a positive impact on our overall health. We talked about three spices that I'm sure are already stored in your kitchen cabinet:

  • Cinnamon
  • Turmeric
  • Cumin

Since she began her own health fitness journey, Nagina has seen drastic results and is now sharing her success with the world. Through Masala Body, she's helping busy, ambitious women from all over to lose weight through the power of spices as well as meal planning.

At the beginning of this episode, Devon and I also shared some of our favorite foods and recipes for pre-workout and workout to give you an extra boost.

Bonus Gift from Nagina!!!

Visit MasalaBody.com/OpenSkyFitness to get special bonus from Nagina herself. To all of our Open Sky Fitness Podcast listeners, she's providing us with a Sweet Spice Cheat Sheet and a Recipe E-Book with 7 Spicy Recipes to Spice Off 7 Pounds!

 

Weight Loss Hacks with Simple Spices

 

"Spices ease the process for eating healthy, losing weight, or gaining muscle. It just makes it easier." - Nagina Abdullah

 

Cinnamon - The Sweet Spice

With cinnamon, you can cheat your way to skinny with this sweet spice.

According to Nagina, cinnamon is great for morning or afternoon slumps to give you some stabilized energy and reduce your blood sugar.

Add 1/4 teaspoon of cinnamon to smoothies or sprinkle some on top of coffee or tea. You don't need a ton to experience its full effect.

 

Turmeric - The ancient, wonder spice

Not only has turmeric been around forever, but it's also a great weight loss hack. You can reduce inflammation in the body by just adding 1/2 to 1 teaspoon throughout the day to give yourself the full benefits.

It's good to mix with black pepper because it dramatically increases the absorption of turmeric in the body by 2,000% and even more.

Consume it after a post workout because your muscles are sore and you need to relax your muscles. You can add it to eggs, smoothies, and protein shakes.

 

Cumin - Burn 3x as much fat

Cumin has been proven to help burn up to three times as much body weight in a person's circumference. Better yet, cumin is tasty in so many different recipes. You can added it to any fish or meat dish to give it a great smoky taste.

Nagin's favorite mix is combining cumin with sea salt, an pepper for a barbecue rub. Add some cayenne pepper for more spice. 

Cumin is also great to try in:

  • Hummus
  • Guacamole
  • Egg salad

 

Skinny Spice #1

https://www.youtube.com/watch?v=CJzVm3t790I

 

 

Nagina's Meal Prep Hacks

Nagina's number one hack is to simplify your batch cooking.  You don't have to eat the same thing every day. Mix and match between several different options.

 

1 - Save Sunday for dishes that take a lot of time

Use Sunday or whichever free day you have to make the dish that takes the longest amount of time. However, make sometime that's also easy like 1-3 different side dishes such as a nutritious carb or something with protein.

Great side dishes can be:

  • Lentils
  • Beans
  • Quinoa
  • Eggplant
  • Brussel sprouts
  • Asparagus
  • Mushrooms

Roast the veggies in the oven with cumin, salt, pepper, and even cayenne if you wish. Use a slow cooker so that you can enjoy your day even more while the machine does all the work for you.

 

2 - Store Your Food in Glass Containers

Ditch the plastic and always store your meal prep foods in glass containers. That way your food will stay fresh for longer amounts of time.

 

3 - Cook easy protein during the week

If you want, marinate your protein meat (chicken, fish, pork, beef) on a Sunday so that you can cook it on a Monday.

Bake, saute, roast etc. all you want. This way, you don't have to do all of your cooking on Sunday and you can break up the process.

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

1:50 Check out last week's episode - OSF 164 - 11 Ways to Create Structure For a Crazy Schedule

2:10  About today's episode: The strategies you can use to get your health and fitness in order when you have a busy schedule

5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

7:25  What pre-workout nutrition is good for us? What about post-workout nutrition?

20:30  Introduction to Nagina Abdullah

21:00  What is Masala Body and how did the blog get its start?

23:30  Why Nagina decided to start her program, Spice Yourself Skinny, and how it changed her life around.

28:30  What Nagina's daily life and energy was like before she focused on her health and fitness.

31:00  The logistics of how Nagina managed to cook, workout, have a full-time job, and care for her two children.

38:00  How can we properly add spices to our food?

40:50  How much protein does Nagina recommend for her clients?

42:00  The relationship between macro-nutrients and calories.

45:00  The top 3 spices to add to a diet and the benefits of each.

46:00 Cinnamon, the sweet spice

48:35  Turmeric, The ancient, wonder spice that's also a weight loss hack.

52:30  Cumin, one that can burn 3x as much fat with this spice

55:35  3 Steps to Healthy Meal Planning

1:04:40  How to connect with Nagina

1:06:20  Closing comments with Rob and Devon

1:10:35 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 165 with Nagina Abdullah: How Spices Can Kick Start Your Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

Aug 29, 2017

Click here for the show notes!

Join our OSF Podcast Facebook Group

Please leave us a review!

Creating Structure for Your Schedule

 

"As an entrepreneur or a stay-at home parent, nothing gets done unless you plan it so why should your health and fitness be any different? - Rob Dionne

 

On today's episode, Devon and I are tackling the big question:

How can you create a structure for your day when you work for yourself or have a crazy schedule?

When we were children, our entire day was planned for once from the moment we woke up to when we had bedtime. As adults, it can be difficult to follow a set routine.

From entrepreneurs to  stay-at-home parents to everyone else in between with crazy schedules, we're giving our top 11 tips on how to bring more structure to your life so that your health and fitness can improve and thrive. How can a structured lifestyle improve your day? By having a set plan, you can free up time so that you can focus on the important factors in your life.

Our 11 ways to create structure for a crazy schedule are:

  1. Getting 1 to 2 hours for yourself in the morning
  2. Deciding what your main priorities are
  3. Eat the frog: Complete your biggest task for the day
  4. Rest and recovery
  5. Drink more water
  6. Get enough hours of sleep
  7. Ask for help when you need it
  8. Cut some things loose and make space
  9. Planning  is everything
  10. Listen to your body
  11. Don't self-medicate with caffeine when you need a pick-me-up

 

If you ever need extra help to improve your lifestyle to make time for you and your health, you can always turn to Devon and I or join our Open Sky Fitness Podcast group to connect with other people who are in the same scenario as you.

BONUS! Get Rob's Open Sky Fitness Recipe at the end of this blog post!

 

Q&A with Yourself

To get started on creating your own structured schedule to focus on health and fitness, you have to get to know yourself a little bit better. Asking yourself the following questions can give you some perspective:

  • Where are you now?
  • Are you making healthy decisions for you and if so, where did you learn them?
  • Did you learn it by yourself or from your parents and observing their schedules?
  • Are you following a similar structure to what your parents have or are you changing it to match your own?

 

Focus on Health and Fitness

 

"It's been proven that if you work out in the morning, you can think more clearly for the rest of the day. Not only that, but it's really satisfying to know that you've done your exercise for the day." - Devon and Rob Dionne

 

This might be easier to do if you don't have any kids, but try to take the first 1-2 hours out of your day to focus on you. Use that time to prepare and make sure you have all that you need:

  • Have Breakfast
  • Pack Food
  • Meditation
  • Workout
  • Bring gym clothes for later

Don't start your day by putting out fires i.e. checking your phone,  sending emails, or wasting time on Facebook.

If you exercise in the morning, not only will it help energize you, but you'll also be able to get it out of the way before doing anything else. That in itself will  help you feel good about yourself . Next, you can focus on other important tasks at hand.

 

Setting Priorities

 

"How can you set a good example for your kids on how to take care of themselves if you can't even take care of yourself." - Devon Dionne

 

Get a better perspective on something by taking a break. Go out for a walk and take your mind off of things. Don't pressure yourself when you don't feel like you have enough time to really do what you need to do. Plan your day out to give yourself a break.

If you going to have a good priority, you have to ask yourself, "What you want and why do you want it? Why is it so important to you?"

 

"For mental clarity, sleep should be number one on your list." - Rob Dionne

 

The Open Sky Fitness Coffee

Start your day off on the right foot with some coffee that will last you all morning so that you don't feel like you need to keep drinking more and more of it to stay energized.

Each morning, I blend the following ingredients with a blender such as the Magic Bullet or Nutri Bullet.

Rob's Open Sky Fitness Coffee Recipe:

  • 2 Tbsp Coconut Oil
  • 1/4 tsp Turmeric
  • 1/4 tsp Cinnamon
  • 2 Cups Coffee

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

2:30  Check out last week's episode - OSF 163 - Dr. Michael Ruscio - Gut Health: Healing Autoimmune Disease

2:55  About today's episode: The strategies you can use to get your health and fitness in order when you have a busy schedule

4:20  Learn more about our Open Sky Fitness Facebook Group

5:40  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon

7:30  How can you create a structure for your day when you work for yourself or have a crazy schedule?

13:00  Our daily life structure as children

17:10 Where are you now? Questions to ask yourself.

22:40  How to structure your morning.

31:00  Priorities are everything

39:00  Eat the frog: Completing the most difficult task or project on hand.

42:25  Recovery from constant productivity

48:30  Mental aspects of starting at a computer for long periods of time

53:00  Skip the caffeine and do something else!

56:10  Brain boosters for relaxation and happiness

58:15  The power of drinking lots of water

59:20  Pay attention to your body

59:00 Sleeping enough

1:02:10  Get help when you need it.

1:07:25  Planning is EVERYTHING!

1:10:00 Try to avoid having too much caffeine

1:11:30  Closing comments with Rob and Devon

1:13:30 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 164 - 11 Ways to Create Structure for a Crazy Schedule! We hope you have gained more knowledge on how to be a healthier you.

Aug 22, 2017

Click here for the show notes

Join our OSF Facebook Group

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

 

The Inside Scoop on Gut Health

Gut health is a hot topic in the health and wellness industry right now so who better to turn to then Dr. Michael Ruscio himself! This is Dr. Ruscio's second time on the Open Sky Fitness Podcast and he had so much great information to share with us and answered a ton of questions from our Open Sky Fitness Podcast group  on Facebook.

Dr. Ruscio is a Functional Medicine Practitioner and the Lead researcher in current IBS study. He's also the host of his own podcast, Dr. Ruscio Radio and will be publishing a book on gut health later this year!

Before we get into our interview, Devon and I took some time to talk about which foods and drinks can cause us to feel drowsy and crash soon after consuming them. Some you might expect, but otherwise could surprise you! We'll list the foods and drinks at the end of this blog post.

 

Building a Healthy Gut

 

"The gut is so important because it's really the interface between the outside world and your body. When we swallow food, it's really the outside world passing through. We have to keep out bacteria, fungi, parasites, and more. What we consume can lead to problems in our immune system and cause inflammation." - Dr. Michael Ruscio

 

According to Dr. Ruscio, if you're already healthy and following a healthy lifestyle, digging deep and doing an investigation on your gut health is logical, good place to start to get to the next level of wellness. How so? Because so many problems are caused by poor gut health. So, by focusing on the gut, you can get to the root of so many different problems.

If you have an unhealthy gut, you may be experiencing the following symptoms:

  • Insomnia
  • Fatigue
  • Depression
  • High cholesterol
  • Low thyroid
  • Female hormone imbalances

 

"Are you still experiencing all these symptoms even though you've improved you diet and your lifestyle? If yes, then do a gut check." - Dr. Michael Ruscio

 

Small Intestinal Bacterial Overgrowth (SIBO)

A Small Intestinal Bacterial Overgrowth (SIBO) as similar symptoms to other digestive problems such as:

  • Bloating
  • Abdominal pain
  • Loose stools
  • Diarrhea
  • Acid reclux

However, there are also several non-digestive symptoms that are associated with SIBO such as:

  • Restless leg syndrome
  • Rosacea
  • High cholesterol
  • Hypothyroidism
  • High blood sugar

People who are overweight, depressed, have insomnia, or have Celiac disease can be possible candidates for SIBO. 

 

What Triggers an Autoimmune Disease?

 

"The small intestine harbors the largest density of immune cells in the entire body. This is why there is such a profound impact between someone's gut health and their immune system as well as autoimmunity." - Dr. Michael Ruscio

 

An autoimmune disease is defined as a disease in which the body's immune system attacks healthy cells.

Autoimmune diseases range from Hashimoto's and hypothyroidism to rheumatoid arthritis, Celiac, and Crohn's Disease. If not treated, an autoimmune disease can lead to skin conditions such as eczema and psoriasis as well as depression or damage the brain's health.

 

An autoimmune disease can be triggered by several factors.

Many autoimmune diseases develop because of early life factors such as genetics or a person's environment. Was someone born via a C-section or vaginal birth? Were they breastfed or given formula as a baby? Did they grow up in a hygienic city or at a farm or in a large city with lots of pollution?

 

As Dr. Ruscio stated in the interview, sometimes there are some things that are just out of our control and we have to do the best we can. Fortunately, there are things that we can do to stop or decrease the development of autoimmune disease:

  • Follow a healthy diet like Paleo
  • Take Vitamins; especially Vitamin D
  • Reduce stress
  • Heal infections

 

Where to Find the Best Help

 

Before seeking out professional help, you may be able to do some experimentation with diet lifestyle factors on your own. If you're not seeing any signs of improvement, then go visit someone who can help you.

To change your lifestyle, you can focus on trying the following:

  • Paleo diet
  • Low FODMAP diet
  • Specific carbohydrate diet
  • Vitamins
  • Vitamin D
  • Fish oil

 

Alternative Providers vs General Practitioner

Alternative providers are good at prevention and getting to the root cause, but not necessarily when it comes to screening major health concerns and providing patients with the medicine that they need to heal. We shouldn't ignore conventional medicine when we need it for early detection and management of disease.

See both as well as a functional medicine provider. Look for a general practitioner who has an open, objective mind to alternative medicine and won't just regard it as something bogus.

The price of each will depend on the tests and your insurance. However, according to Dr. Ruscio, getting the following done is a great start:

  • Gut screening
  • Breath test
  • Stool test
  • Blood panel

 

Finding a Functional Medicine Provider

Dr. Ruscio further discuses it in his podcast episode, How to Find a Good Functional Medicine Doctor, but you can check out the following websites and always do a complete check to see which program they've done. It's very important to have a complete idea of what they've studied and what their background is to make sure they're a good match for you:

 

Sneaky Foods That Make Us Crash

 

"Processed foods like high carbs don't give the body a lot of nutrients. Therefore, the body has to use all this energy to break down and digest processed foods, but then that process isn't giving the body any nutrients to create more energy. When you eat processed foods, you start to deplete your body and you don't have the nutrients to recover it." - Devon and Rob Dionne

 

Bad, Fatty Foods

We can expect to experience a huge energy crash when we eat:

  • Pizza
  • French fries
  • Buffalo wings (fast food, not homemade)
  • Fried fish
  • Any type of fried food

 

Popular Breakfast Foods

Processed foods that everyone eats for breakfast and they don't think they're negatively affecting their bodies:

  • Pancakes
  • Bagels
  • Toast
  • Muffins
  • Pastries
  • Cereal
  • Smoothies
  • Sugar bomb coffee drinks like:
    • Lattes
    • Macchiatos
    • Frappuccinos

 

Sugar Bombs

Like highly addictive drugs, sugars give you a spike of energy and then you crash afterwards. While we're consuming it, we feel amazing, but then we just end up crashing and feeling worse than before grabbing that piece of candy or smoothie from Jamba Juice.

Sugary drinks that we think are healthy or okay to consume but truly aren't include:

  • Fruit smoothies
  • Vegetable smoothies with 3-4 different fruit juices
  • Juices with tons of fruit

Why are fruit smoothies juices so bad for us? Because we're just getting the sugars and not the actual fiber. If you do a vegetable juice, make sure it's celery or cucumber based juice. If it tastes super sweet, it's probably not good for you. You can add lemon juice or ginger to give vegetable juices a tasty flavor.

 

Caffeine and Energy drinks

Of all coffee and caffeinated drinks, energy drinks like Red Bull and Monster are the worst. They have different chemicals that are used to trigger caffeinated response that pump your adrenals until you feel like you have no energy left.

If you're going to drink coffee, then try to add coconut oil or drink Bulletproof coffee so that you don't have a huge spike of energy, it's easier to digest, and experience a natural energy lift for a longer period of time.

Adding dairy or drinking coffee with a meal can also slow down the side effects of coffee.

 

Surprising Foods That Zap Energy

  • Fat-free yogurts have 35g of sugar and cooked down fruits lose their nutrients.
  • The more processed the oatmeal is like instant oatmeal, the worse it is for your body.
  • Bananas can make us feel sluggish because of the magnesium and then hungry again with it's high sugar value.
  • Cherries with the pits have tons of melatonin so they're great for a bedtime snack!

 

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

1:30  Check out last week's episode - OSF 162 - Barefoot vs Arch Support Shoes: Which One is Better?

2:20  About today's episode about foods that make you crash and gut health with Dr. Michael Ruscio

2:50  Learn more about our Open Sky Fitness Facebook Group

4:20  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon

5:30  Why do certain foods make us tired?

9:20  Breakfast foods that send you back to bed

12:00  Sugars negative affect on us

14:00  Why we should avoid fat-free yogurts

15:00  Which oatmeal is good for you and what to avoid

16:00  Bananas can be a sleep aid

18:00  Bad fat foods: High fat, processed foods

19:20  Cherries with pits are great before bed

21:05  Caffeine and energy drinks

24:00  Introduction to Dr. Michael Ruscio

27:45  Why should we focus on gut health?

31:00  Description of autoimmune disease and some common ones

35:00  Signs of developing Crohn's Disease and whether we can avoid them or not.

37:45  Autoimmune disease symptoms - what to look out for

39:30  Can we diagnose ourselves? How do we heal?

42:00  Should the first step for people be to go see a general physician? What should they do when they start noticing symptoms?

49:30  Where to find a functional medicine doctor in your area

52:00  Dr. Ruscio's first steps to helping a new patient and what it costs to get help

55:20  How many of Dr. Ruscio's clients see fixed results from changing their diet and lifestyle

56:40  What happens during a SIBO breath test for Small Intestine Bacterial Overgrowth?

58:40 Symptoms of SIBO

1:00:20  If you suspect yourself of having SIBO, but you've changed your lifestyle, is there anything else you can do by yourself or with a practitioner?

1:04:35 Can gut health affect your mood?

1:08:00  How important are probiotics? Can I take probiotic capsules everyday or is it a waste of money? Should healthy people be taking these supplements?

1:12:00  Supplement brands that Dr. Ruscio recommends

1:13:45  What's a prebiotic?

1:14:35  What happens to gut health and an autoimmune condition if you've had your thyroid taken out?

1:15:55  If you have a funny tummy or an unpredictable stomach, what are some things you can do to neutralize stomach acids?

1:17:20  Digestive enzymes are really big in the Keto world, but are they necessary?

1:18:10  If you already eat a balanced diet, do you need to supplement gut health with anything? Are gut detox health packages worth it?

1:22:30  Closing comments with Rob and Devon

1:23:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 163 with Dr. Michael Ruscio: Gut Health: Healing Autoimmune Disease! We hope you have gained more knowledge on how to be a healthier you.

Aug 15, 2017

Click here for this episode's show notes

Watch our video on Foot Strengthening

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

 

Why Barefoot or Arch Support Shoes?

On today's episode of the Open Sky Fitness Podcast, Devon and I are tackling the ultimate clothing question: Is it better to walk or exercise while wearing barefoot, minimal shoes are shoes with tons of arch support?

Either way, why did we even begin to wear shoes in the first place and what makes barefoot or arch support shoes so important to our foot's health?

Not only will we be discussing the pros and cons of either shoe,  but also:

  • Anatomy of the human foot
  • The structure of a shoe
  • Traditional shoe problems
  • How to transition into wearing barefoot shoes
  • Some of our favorite barefoot/minimal shoe brands
  • How to heal the foot

 

Anatomy of the Human Foot

 

"The arch structure is only as strong as where it's connected to the ground." - Rob Dionne

 

The human foot has three different arches:

  • One on the inside of the foot (medial - longitudinal arch)
  • An arch on the outside of the foot (the lateral - longitudinal arch)
  • A third that spans across the pad of the foot (anterior transverse arch)

Sometimes a pair of shoes that has good arch support isn't necessarily the best purchase choice for everyone.

 

 

Why Wear Shoes?

The first shoes were introduced when our ancestors created Moccasins. Made out of animal hide, these shoes were meant to protect our feet from the outside elements.

Since then, so many different types of shoes have been marketed to our desires. Shoes for perfect alignment, to improve our bodies appearance (I'm looking at you Skechers Shape Ups which have no beneficial value), or for work.

Unfortunately, there's no magic shoe that can help our bodies. We have to work on our own to strengthen our feet and body.

 

The Structure of a Modern Shoe

The modern shoe has three key parts:

  • Soft toebox
  • Heel lift
  • Arch supprt

A soft toebox with lots of padding is supposed to help improve comfort and shock absorption. A heel lift in the back of the shoe is meant to help align the body. For those who need it, the arch support is meant to help weak arches and to help keep the integrity of the arch.

 

Traditional Shoe Problems

 

"Your foot is designed with all of these different, small bones that help you balance and support your entire body. By wearing arch supports, your shoes are doing all of the work that the arch is naturally supposed to do and it weakens the foot." - Devon Dionne

 

If the toe box is too narrow, then it won't allow for the expansion of the feet. Your feet shouldn't be crammed in your shoe. Instead, you should be able to comfortably open and close them. The toe box might also be too soft and therefore it doesn't support the arch of the foot.

When a shoe has an excess amount of arch support, it simply makes the foot lazy and weakens the arch. It keeps your foot in one position instead of allowing it to flex and move.

Shoes with poor designs can also negatively affect our bodies.

By constantly wearing shoes with little support such as flip flops, sandals, wedges with no heel back, or heelless shoes can harm the foot's health if they're worn regularly for long periods of time. In fact, these shoes change how we walk because we need to clench our toes to grip the shoe. Each step forces us to change our feet to be in a fixed, improper position.

  

Pros and Cons of Barefoot Shoes

 

"Because there's minimal padding between your foot and the ground, you have as much contact as you need to activate the feet's arches. When the feet make direct contact with the ground, it sends stronger signals to the brain. The foot and brain connection is more sensitive because it allows for more nerve waves to talk to each other."  - Rob and Devon Dionne

 

Barefoot shoes like Vibrams and other minimalist shoes offer zero to minimal padding so that you have full contact with the ground. There's just some rubber and a bit of fabric that makes up the bottom of the shoe for comfort.  This allows for all of the muscles in the foot to stay engaged and therefore it for forces the arch muscles to stay active. By relying on your feet to balance your entire body, you also become fully aligned and don't have to solely rely on the shoe to help stabilize you.

However, you have to take it very easy when wearing barefoot shoes for the first time. Unlike regular shoes, there is no heel cushion which forces the wearer to strike on the ball of their feet when they walk or run. These can easily harm the foot if a person doesn't change their gait.

 

How to Transition to Wearing Barefoot Shoes

We can't stress it enough, but it's vital to have a slow transition to wearing barefoot shoes. You don't want to wear them all day or to go for a hike when you first wear them because your feet and calves will be in so much pain the next day.

Instead, start by wearing the shoes for short periods of time. If you want to run with them, practice with a walk-run routine for 5-10 minutes by walking with them for 5 minutes, 1 minute jogging and so on.

Recommended Barefoot and Minimal Shoe Brands

Some of the different brands of barefoot or minimal shoes for walking and running that we recommend include:

 

Nike Free has more padding and a bit softer and is a great transition shoe for full range of motion and wear those for 6 months to get used to them and THEN start that process over again with minimalist shoes.

Make a slow transition and be smart about it as well as patient.

 

 

Arch Supported Shoes Pros and Cons

 

"Our feet have such an incredible design. The way that the arches are designed allows us to absorb impact with each step, run, or jump. Our feet relate to our entire body's structure - how our knees bend, how our hips bend;  it's all connected." - Devon Dionne

 

The main reason why some people need to wear shoes with arch support is because it picks up the slack for our feet's weaknesses. Many doctors will also say that it can help our body's alignment and improve pain management.

However, the external support can create weakness and muscle atrophy because you're not allowing your foot to do its job to support the body.

 

How to Heal Foot Problems

We can heal our feet by focusing on opening  and strengthening the muscles. Some easy tools can include a foam roller as well as a lacrosse or tennis balls to help roll out your foot and relax the muscles. Golf balls are also great  to stretch out individual toes.

We also recommend practicing toe articulation and calf raises regularly. The Yamuna foot wakers and and TheraBand products are also great to use whenever you experience aches and pain in your feet.

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

1:30  Check out last week's episode -OSF 161 Joe Stout: Goat's Milk vs Cow's Milk - Which is Better?

2:20  About today's episode on barefoot running shoes vs traditional arch support running shoes.

2:50  Learn more about our Open Sky Fitness Facebook Group

4:40  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon

6:10 Barefoot Shoes vs. Arch Support

7:35  What is an arch?

9:50  Why do we conventionally believe that we need shoes with good arch support?

12:00  Cons of arch support

15:00  Our feet's connection with the rest of our body from walking to jumping.

21:40  The structure of a modern day sneaker

25:40  Traditional shoe problems

36:40  Comparing arch supported shoes with barefoot shoes

39:00  The non-existent heel cushion in a barefoot shoe

42:20  The flexibility of the barefoot shoe

44:20  The problem with how  some shoe designs can negatively affect our bodies.

47:55  What do shoes provide and why do we even wear them in the first place?

52:00  Why and how to strengthen your feet.

57:30  How do we transition into barefoot shoes?

1:02:30  Different brands of barefoot shoes for walking and running

1:08:45  How to heal your foot problems.

1:14:30 Closing comments with Rob and Devon

1:15:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 162 - Barefoot vs Arch Support Shoes: Which is Better? We hope you have gained more knowledge on how to be a healthier you.

Aug 8, 2017

Click here for the show notes

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

 

How Does Goat's Milk

Compare to Cow's Milk?

 

"A goat's milk is meant to get a kid goat from 6-8 pounds to 15o-180 pounds. With a newborn calf, that milk is meant to help it grow from 70-100 pounds to a 1,500 pound fully grown cow. Which one of those mammals gives milk that would be more bio-dynamically appropriate for a 6-8 pound human baby? The goat milk because it's so similar to a human mother's milk." - Joe Stout

 

On this week's episode, we're once again diving deep into dairy products by discussing different alternatives to milk as well as debating which is better: goat's milk or cow's milk? We've got Mt. Capra President, Joe Stout, joining us to share his insight into how the two different milks compare. Plus, we discuss some other interesting goat milk related topics such as:

  • How Mt. Capra runs their goat farm and what they're doing to make it more sustainable.
  • In the sense of casein and milk allergens, which is better cow's or goat's milk?
  • Lactose intolerance vary with different dairy products and what causes it to happen.
  • How Joe and his team at Mt. Capra fed their goats during the winter before using the hydroponic barley fodder system.
  • A look at the various products that Mt. Capra creates and sells in their stores and online such as:
    • Berry Whey
    • Goat Milk Ghee
    • Ingredients used to make the goat milk formula

 

Milk on a Global Scale

When it comes to cow's milk vs goat's milk. One thing to keep in mind is how each is consumed on a global scale. Goat's are much more economic; especially in third world conditions plus they have lots of nutrients and their milk is easier to digest than cow's milk. In fact, many people, especially children, are allergic to cow's milk. It's actually the no. 1 allergen for children under three years old.

 

 

Milk Alternatives for Coffee and More

This week in our Open Sky Fitness Facebook Group, we had a great question come up. What are some potential milk alternatives for coffee, cereal, protein shakes, and smoothies?

 

First of all, we don't recommend anything like Coffee Mate or International Delight because they're not whole, healthy, nutritious alternatives to actual milk.

What we do recommend includes:

  • Lactaid milk
  • Soy milk
  • Almond milk
  • Coconut milk
  • Rice milk
  • Cashew milk
  • Flax milk
  • Hemp milk

Rob's Cashew/Almond Milk

Coffee Creamer Recipe:

All you need to make your own homemade cashew or almond milk coffee creamer are three ingredients:

  • Purified water
  • Cashews or almonds
  • Salt

For the unsweetened plain version, follow these 3 easy steps:

  1. Take a half cup of cashews or almonds and soak them in 1.5 cups of purified water with a small pinch of salt for 2 -12 hours
  2. Drain the cashews, discard the soaking liquid, and rinse the cashews.
  3. Using a high - speed blender, place the cashews or almonds in the blender and start with the lowest speed and work your way up to the highest speed until creamy. It takes about 2 minutes to completely blend the cashews.

To sweeten the coffee creamer, just add either raw maple syrup or raw honey with a couple of drops of vanilla extract.

 

About Joe Stout

Joe received a Masters of Science in Clinical Human Nutrition from the University of Bridgeport and a Bachelors of Science in Human Nutrition and Food Science from Washington State University. Along with running the farm, He has engaged in graduate studies of Sustainable Food Systems at Green Mountain College and is certified in Permaculture Design. Joe and his wonderful bride Elizabeth have been married for 10 years and have been blessed with 6 beautiful children.

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

1:30  Check out last week's episode - OSF 160 Metabolism: How it Impacts Your Weight Loss

2:20  About today's episode with Goat Farmer, Joe Stout, of Mt. Capra

2:50  Learn more about our Open Sky Fitness Facebook Group

3:50  Get One-On-One Coaching Sessions with either Rob or Devon

6:20  What are some milk alternatives for coffee, cereal, protein shakes, and smoothies?

17:15  Introduction to Joe Stout of Mt. Capra

20:00  How Mt. Capra makes their mineral whey product.

25:55  What's the process to turn whey into a powder form?

30:25  Why is the mineral, silica or silica dioxide, added and what are its benefits?

34:30  Some of Joe's crazy goat stories and why you should be careful if you decide to own a goat.

41:00  How Mt. Capra runs their goat farm and what they're doing to make it more sustainable.

42:50  What's more popular on a global scale: cow or goat's milk?

44:15  In the sense of casein and milk allergens, which is better cow's or goat's milk?

47:00  Lactose intolerance vary with different dairy products and what causes it to happen.

52:00  What's the difference between concentrated and isolated whey products. Why does one create a reaction, but the other doesn't?

54:35  How do cow's milk and goat's milk compare as far as minerals?

58:00 About Hydroponic Barley Fodder to feed goats for sustainable farming and healthy animals..

1:01:00  The importance of sustainable farming and regenerating the land.

1:03:50  How Joe and his team at Mt. Capra fed their goats during the winter before using the hydroponic barley fodder system?

1:08:55  A look at the various products that Mt. Capra creates and sells in their stores and online.

1:17:00 Using Mt. Capra's goat milk ghee in your bulletproof coffee

1:22:30 Closing comments with Rob and Devon

1:24:10 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 161 with Joe Stout - Goat's Milk vs Cow's Milk: Which Is Better? We hope you have gained more knowledge on how to be a healthier you.

Aug 1, 2017

3 spots left for One-on-One Coaching with Rob and Devon! Click here to apply today by Thursday, August 3!

 

Read our episode show notes here!

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

 

How Metabolism Works

 

"Your metabolism is designed to regulate your body weight. It's a really healthy design and overall, metabolism doesn't affect your weight loss or gain. It can, but it's not the biggest factor when it comes to weight loss or gain." - Devon Dionne

 

This week's episode is all about metabolism and how it affects our ability to lose weight. Many people believe that we can burn calories and get fit based on the old-fashioned energy in, energy out model. However, there's so much more to living a healthy lifestyle than just that and metabolism plays a huge part in it.

Each person has their own metabolism based on many factors:

  • Genetic makeup
  • Hormones
  • Sleep
  • Diet
  • Food processing of thermogenesis
  • Exercise
  • Stress
  • Gut bacteria

Metabolism Myths

General thoughts on metabolism: Weight loss = energy in - energy out

There are many metabolism myths out there such as:

  • "I think I have a broken metabolism."
  • "You can't change your metabolic rate."
  • "Eating at night slows down your metabolism."
  • "Low-calorie diets can jump start your metabolism."
  • "Your metabolism is fixed for life whether that's good or bad."

If you eat less and move more, you'll be fine, but why are you hitting a plateau if that's true? There are so many other factors involved in metabolism and weight loss or gain.

 

"This is the problem with getting hooked on counting calories. You have two people standing next to each other and they could be exactly the same weight, body type, height - everything! They could even consume the same amount of calories, but because of multiple different factors like gut bacteria or genetics, that will define how much calories they can actually absorb and utilize." - Rob Dionne

 

The Truth About

Resting Metabolic Rate

 

Basal metabolic rate (BMR) or resting metabolic rate (RMR) is how your body converts energy and food at rest.

The amount of calories that we absorb depends on what food we eat. If we eat whole foods that are unprocessed, we'll absorb less than if we were to eat processed foods.

The USDA is able to have a 20-25% range of amount of calories they put on the nutrition labels. So, it's easy to be way off on how much we're actually consuming every day. We could be eating 20% more or less than what's actually stated on the label.

Several factors can mess with our resting metabolic rate such as:

  • Body mass weight
  • Body composition: How much is fat, muscle, and bone plus your muscle requires more energy to stabilize and sustain.
  • Aging: As you age, you tend to lose muscle mass.
  • Gender: Men typically burn more than women.
  • Hormones: Thyroid, low testosterone, insulin & insulin resistance.
  • Caffeine and nicotine can increase RMR but only if you take them all day can it be bad for you. Anything that speeds up your heart rate will affect your metabolism, but it's not a healthy choice.
  • Pharmaceutical drugs - speed based drugs can increase metabolism. Can completely decrease the RMR and there can be other side effects.
  • Stress and negative feelings can affect RMR and cortisol levels

 

Increase Your Metabolic Rate

 

"When you eat protein, it takes your body 20-30% of the calories that you just consumed to digest the food. That's why it's so important to pay attention to the nutrition density of the foods that you're eating because your body will process whole-wheat bread differently than white, processed bread." - Rob Dionne

 

There are many different methods we can use to increase our metabolic rate:

  • Fitness
  • Gut bacteria
  • Nutrition and portion size
  • NEAT: Non- Exercise Activity Thermogensis
  • Sleep and relaxation
  • Socialize

Fitness and Building Muscle

Adding muscle can increase your rate for long-term because it changes your body composition. Muscle burns more than fat when the body is resting. So the more muscle mass you put on, the more muscle you'll burn.

Cardio helps to burn a lot of calories in the moment, but it doesn't affect the metabolic rate in the long-term. A ton of cardio can actually stress out the body by changing your cortisol levels which keeps fat on and it burns muscle mass. A little bit of cardio can be beneficial but too much causes issues for the long-term.

Spend a couple of days a week weight training or include it into your weekly circuit workout at the gym if you add some cardio. 

Create a Healthy Microbiome

Our gut bacteria is also important factor as far as our ability to digest food and absorb nutrients. Depending on the type and amount of gut bacteria that we have in our microbiomes, we can absorb more or less food.

Nutrition and Portion Sizes

When you lose a lot of weight, your metabolism slows down and could stay that way for a long time or for live. Rather than focusing on low-calorie diets and intense cardio training that will burn both fat AND muscle mass, focus on portion sizes and eating whole foods such as protein. Don't even pay attention to nutrition labels or calories.

Just focus on eating good portions of whole foods like meat, vegetables, fruit, and healthy grains. The more whole the food is, the more energy your body needs to consume and process the food.

Non- Exercise Activity Thermogensis

Non- Exercise Activity Thermogensis aka NEAT happens if you're fidgety and need to stand all day, pace, or walk around a lot all day because you simply can't stay still. Do you walk around a lot for work? Different jobs can affect this. If you're walking around all day, you're going to burn more calories compared to someone who has a desk job or sits on the couch all day.

If you sit all day at a desk job, then you're not able to access your NEAT. Get up to go for a walk a couple of times a day or get a stand-up desk. 

Relax and Socialize

Sleep is recovery and healing for the body. It's better to sleep more than only sleep for 4 hours and get up early to go workout. Make sure you're giving your body and mind plenty of rest throughout the week.

On the other hand, sociliazing can also boost your body as well as positive thinking. In return, this can help your metabolism as well. Go spend time with friends and family to further help you unwind and relax. Pets like a dog can also be great because then you'll have something to look after and take care of 24/7 who'll give you attention in return.

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

2:15  Today's topic - Metabolism!

2:50  Learn more about our Open Sky Fitness Facebook Group

3:20  Get One-On-One Coaching Sessions with either Rob or Devon

4:40  How metabolism affects fat loss

6:00  Different weight loss and gain factors

10:20 Energy in - The amount of calories that we daily eat

12:00  How cooking and processing foods can affect how much calories we actually absorb.

14:20  Why our gut bacteria affects our calorie intake.

17:20  Energy out with the resting metabolic rate

24:10  Using exercise to improve the metabolic rate

24:45  The thermal effect on food

30:40  Physical activity and the metabolic rate

33:20  The energy out part of exercise.

35:00  The Biggest Lose Dilemma

40:00  How to improve your metabolism

48:15 Closing comments with Rob and Devon

49:45 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 160 - Metabolism: How It Impacts Your Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

Jul 26, 2017

Talkin' to the Mind Pump Podcast Crew

Recently, Rob flew up to San Jose, California to talk to the brains behind the Mind Pump Podcast - Sal Di Stefano, Adam Schafer and Justin Andrews. As you listen to this exclusive interview, you'll learn more about Rob and how he transitioned into a career as a personal fitness trainer, how Open Sky Fitness got its start, and what the future holds for OSF and more.

Together, Sal, Adam, and Justin have over 40 years of combined fitness experience in the world of health and fitness. As you tune in to their interview with Rob, you'll hear them talk about their thoughts and opinions on:

  • Modern nutrition and healthy eating skills.
  • How CrossFit helped Paleo nutrition become popular.
  • The possible future of health and fitness and why quick fixes aren't the solution.
  • What tips, tricks, and lessons all 4 of them have learned along their career paths.
  • The ups and downs of working in the world of health and fitness
  • What changes are being made now and possible into the future as far as living healthier lives.
  • Our connection with food and how we can make better choices.

 

Rob's Interview on the Mind Pump Podcast -Ep. 159 OPEN SKY FITNESS PODCAST

 

Our Health & Fitness Evolution

One of the biggest takeaways from this episode is that we're always in transition and we're all growing in different ways.

Just like Rob turning his life around to eat better and exercise more, we all have a starting point. Drinking more water, cutting out sugars, and adding more meats and vegetables to our diet is a great place to start. Not only are our choices impacting our lives, but the we're changing the supply and demand change as consumers who are voting with our wallets.

What changes have happened throughout the food industry are now coming full circle through the Paleo Diet. Just like cigarettes, we're realizing now that processed foods are bad and product advertisements have been feeding us all this false information over the years.

 

Rob's Clients' Sugary Coffee

Rob's Interview on the Mind Pump Podcast -Ep. 159 OPEN SKY FITNESS PODCAST

 

 

About the Mind Pump Podcast

What exactly IS MindPump? MindPump is an online radio show/podcast that has been described as Howard Stern meets fitness. It is sometimes raw, sometimes shocking and is always entertaining and informative. Your hosts, Sal Di Stefano, Adam Schafer and Justin Andrews have over 40 years of combined fitness experience as personal trainers, club managers, IFBB fitness competitors and fitness thought leaders.

The fitness world is filled with charlatans and snake oil salesmen pushing the latest and greatest (and sometimes downright dangerous) workout programs, supplements and faux science on the unsuspecting masses. Sal, Adam and Justin use MindPump as a platform to shed the light of TRUTH on health, fitness and a host of other topics. By listening to each episode of MindPump, you will be able to absorb over 40 years worth of workout wisdom in record time so that you can cut through the BS and experience the absolute fastest way to reach your health and fitness goals.

 

Rob's Interview on the Mind Pump Podcast - Ep 159

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

4:20 Rob on the Mind Pump Podcast

5:00  Rob shares his why he decided to move to Los Angeles and get into acting plus some of the appearances he made.

9:30  Why Rob decided to focus more on fitness than acting.

13:00  How Rob decided which area of fitness was right for him in his career as a personal trainer.

17:00  The importance of adapting to a workout to get better at it compared to switching up your workout all the time.

20:00  Modern nutrition and eating healthy - Keto, Whole 30, supplements and more.

36:00  The possible future of health and fitness and why quick fixes aren't the solution.

37:00 Why liposuction takes away from what the natural human body is supposed to look like.

42:30  What mistakes Rob has made along the way and what he's learned to become a better personal fitness trainer.

46:00  The craziest fads coming out of Los Angeles.

53:00  How Rob started Open Sky Fitness and the podcast.

59:30  Connecting with your podcast audience - The Open Sky Fitness Podcast Group on Facebook

1:03:40  The ups and downs of working in the world of health and fitness.

1:15:00  Change that's happening with fitness and wellness; especially with Millennials.

1:18:00  Our connection to food because of the experiences we had when we were young.

1:30:50  What Rob is doing to help Open Sky Fitness continue to thrive and helping his clients.

1:33:20  The importance of writing down what you eat, your energy levels, and water habits to begin to understand your body.

1:39:00  Why we should be more aware of our eating habits from how much sugar to how much we chew our food.

1:48:15 Closing comments with Rob and Devon

1:49:25  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 159 - Rob's Interview on the Mind Pump Podcast! We hope you have gained more knowledge on how to be a healthier you.

Jul 25, 2017

Click here for the show notes!

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

 

The Paleo Connection

to Our Primal Health

 

"I don't see Paleo as an end point. I see it as the starting point on a launch pad. It's the beginning of something that works for a lot of people; especially for people who have digestive autoimmune conditions, people who have poorly explained conditions of any kind, or those who find it difficult to lose weight. If you reach a certain point in which you're happy with your health, you enjoy foods like dairy, you can digest it and it's a part of your life, then go enjoy it." - John Durant

 

On this week's episode of the Open Sky Fitness Podcast, we had author of New York Times Bestselling books, The Paleo Manifesto and Spartan Fit! (with Joe De Sana, CEO and Co - Founder of the Spartan Race), and Founder of Wild Ventures, John Durant join us.

John, who calls himself a Professional Caveman, became interested in learning about our connection to our ancestors way back in high school. Throughout high school and college, he studied evolution psychology and even wrote about it in his senior thesis.

Living by Our Ancestral History

 

"We don't really understand how well adapted we are to certain habitats until we leave them. Until we change it, screw it up, and lose something. Some of the lessons that we have learned about our habitat have come from going into very novel ones." - John Durant

 

After years of research, study, and experiments of both humans and animals like the gorilla, John shares the importance of living a Paleo lifestyle to the best of our ability and how our ancestral connects to our:

  • Chronic health conditions
  • Poor dieting decisions
  • Hormones
  • Personal habitat and lifestyle

Plus, John goes into detail about how Wild Ventures is helping various health and wellness related start-ups get the investment they need to grow. Current companies include:

  • Greatist
  • Thrive Market
  • Primal Kitchen
  • Kettle & Fire

At the beginning of the show, Devon and I also go over what the 7 Primal Movements are and why we should be incorporating them into our weekly workouts.

 

Building an Optimal Habitat and Life

 

"How do I build a life for myself where it doesn't require discipline to be healthy? It's just something that flows natural from who I am and who I interact with. You basically get to create your own world." - John Durant

 

To change our lifestyles, we need to have willpower, but very few people actually have that. When we want to make changes in our live, what disciplinary action can we take to change something in our habitat? It could be anything from changing the lights for better sleep or getting rid of extra junk food lying around the house.

To create the life you want, make sure it includes the people that you want to be part of your habitat. Look for a community of people who want to grow and thrive as well. Join a gym or spend time with friends who also want to live healthy lives and improve their own habitats.

 

"We do the best that we can with the lives that we have today and the budgets that we follow." - John Durant on how we can make what changes we can to live a healthier lifestyle.

 

How to Hack Your Habitat: Living By Design, Not By Default (John Durant)

https://www.youtube.com/watch?v=ttFSPYGFAco

 

Biohacking Our Internal Computers

People are different and therefore one diet, exercise plan, or way of living is not a fit for everyone.

We can actually biohack ourselves and do experiments to see what works and doesn't work for our individual bodies from nutrition to fitness. We all have different preferences, likes, dislikes, budgets and ways of living so it's normal that we're all doing different things to change our environment and get healthy in our own way.

Going all the way back to our ancestors, our bodies are programmed the same way to send us signals in accordance to our environment. Depending on what we're eating or how much we're exercising, our bran and body use the ancestral software we've been programmed with to carry and send different messages.

For example, for women who are constantly dieting or over exercising, the body believes that there's either a famine or a migration going on. When this happens, it's common that women won't have their period or they don't have enough resources to become pregnant because the the body is unable to provide enough resources for the support and growth of the baby.

 

The Benefits of Primal Movement

When we're babies up until 2-3 years old, these primal movements come so easy to us. Then, we're stuck in desks at school or work for the rest of our lives.

For optimal joint and body health, try to put these 7 primal movements into your daily workouts, if not a weekly basis when you're doing your workout program. If any of these movements do cause you to feel pain, it's either because you're doing them wrong or it's been so long since you've done them that your body just doesn't know how to do them anymore. These shouldn't cause you pain and you should be able to do them all.

As you do these movements such as the lunge, you don't need to put a lot of pressure on your knees. If something is hurting, you should meet with a trainer or physical therapist so they can help you heal what's wrong with your body.

The 7 Primal Movements

  1. Push
  2. Turn over or twist your spine throughout the body in a traverse movement
  3. Crawl
  4. Pull
  5. Hinge
  6. Squat
  7. Lunge

 

About John Durant

John Durant is an author, entrepreneur, venture investor, and professional caveman.

John is author of The Paleo Manifesto and co-author of Spartan Fit! with Joe De Sena, founder of Spartan Race (July 2016). He has been featured in the New York Times and The New Yorker, interviewed on The Colbert Report and NPR Morning Edition, and has been rated one of The 100 Most Influential People in Health & Fitness.

John is also the founder of Wild Ventures, an angel syndicate specializing in consumer health products & technology. He advises Thrive Market, Exo, AOBiome, Greatist, Brilliant Bicycles, Hu Kitchen, and Power Supply.

John studied evolutionary psychology at Harvard under Steven Pinker before moving to New York City and becoming a “professional caveman”: mimicking a hunter-gatherer diet, running barefoot through Central Park, experimenting with intermittent fasting, and doing polar bear swims in the Atlantic. Previously, he spent three and a half years at an ad tech startup after a stint in management consulting.

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

3:50  Recap on last week's episode OSF 157- Milk: Why Do We Even Need It?

4:15  About today's guest, John Durant, on the Paleo diet, religious rituals, and more

4:45  Grow with our online health and wellness community: OSF Facebook Podcast group!

5:10  Check out the Mind Pump podcast this week with Rob as their guest!

7:40 Contact Rob and Devon for One -on- One coaching

8:45  The 7 Primal Movements explained by Rob and Devon

22:00  The benefits of the 7 Primal Movements in your regular workout

25:00  Introduction to today's guest: John Durant

26:50  Why John decided to learn more about the Paleo lifestyle for academic reasons

30:00  Why chronic health conditions even exist with other species such as animals in zoos.

35:20  Why we're reducing our diets down to the constituent basics like a protein bar. What health effects gorillas in zoos experienced based on their diets.

39:00  Why we're being so misinformed by the mass media about health, fitness, and nutrition.

42:30  Hormones and weight gain

45:00  Changing our lifestyles to live healthier lives and the mistakes we've made along the way.

49:35  How we can create an optimal, healthy habitat for ourselves

51:40  How to avoid health mistakes like going for fast food over cooking dinner

54:00  The rise and fall of the Paleothic Age - Our ancestors' health

58:45  What was the spectrum for good teeth health for our ancestors'? What changed for us?

1:04:20  How we can answer any health question through The Paleo Manifesto? What can we learn from our ancestors?

1:08:00  How we can understand our bodies like a computer

1:11:50  Why we should avoid dogmatic approaches to health

1:15:40  About John's latest project with Wild Ventures and the companies he supports.

1:22:00 The benefits of bone broth

1:26:00  How big food chains are taking the nourishment out of the foods they sell like soup and broth companies.

1:28:40  How voting with your wallet and buying from healthy food companies and startups is making a huge difference.

1:34:25  Closing comments with Rob and Devon

1:36:50 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 158 with John Durant: Biohack Your Health with Paleo! We hope you have gained more knowledge on how to be a healthier you.

Jul 18, 2017

Click here for the show notes!

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

 

Today's episode of the Open Sky Fitness Podcast is all about dairy, specifically on milk. Devon and I will be going to great detail about the following topics:

  • The history of dairy and milk
  • Why are humans consuming it
  • The pros and cons of milk
  • Which foods have more nutrients than milk
  • Specific studies done about milk
  • Raw Milk vs. Pasteurized Milk
  • Our recommendations

We have a ton of great information here and hope you find it very beneficial. As always, you can contact either Devon and I to talk more about dairy and nutrition or jump on over to our Open Sky Fitness Facebook Group and talk about it there with us and other listeners.

 

The History of Dairy

 

"65% of the world is lactose-intolerant so why are we even drinking it? Why those people intolerant when other people can consume it?" -Rob Dionne

 

We began to consume dairy around 10,000 BC when agriculture became part of civilization.

Drinking milk began in northern Europe in the Scandanavia region where Denmark, Norway, Sweden, and Finland are located.  Because there was a lack of sun and due to the climate, they experienced longer winters and could drink it more often during the year. Therefore, these ancestors were able to consume and properly digest milk which gave them the advantage to be healthier and pass on their good genes for future generations.

Because our Scandinavian ancestors were not receiving enough Vitamin D, Calcium, and Vitamin K from the lack of sun, milk was able to provide them with these nutrients.

Romania and Hungary were some of the first European countries to begin consuming dairy. Over time, the consumption of dairy became more popular in western Europe from Italy to England. Around 6,000 years ago, they began to eat fermented milk in the form of cheese, butter, and yogurt.

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Why Are Some People Lactose Intolerant?

If a person is lactase persistant, then they're able to produce the enzyme, lactase, which allows them to consume and digest the carbohydrate, lactose, and be lactose tolerant.  If you're lactose intolerant, then your body is unable to properly break down and digest dairy.

People who are descended from Asia, Africa, Mexico, or who have a Native American background have a 75-90% of being lactose intolerant. 

The origins of lactase persistent or the ability to digest dairy happened in Central Europe. Again, the most lactose tolerant populations are in the Scandinavia region - Sweden, Finland, Norway, and Denmark who probably had ancestors that emigrated from Central Europe.

 

Is Milk THAT Nutritious?

The US Department of Agriculture recommends drinking 3 cups of milk per day to have healthy bones and avoid osteoporosis. However, a Harvard study showed that large amounts of calcium including the FDA's suggestion of 3 cups of milk or more a day can actually lead to higher chances of having ovarian or prostate cancer.

In another study, dairy did not benefit post-menopause women with osteoporosis. However, fermented dairy like Kefir and aged cheese can be beneficial.

But don't let those studies keep you back from consuming milk and other dairy products. Milk is nutritious and does have great benefits. It's just not as nutritious as we once thought it was.

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Pros of Milk and Dairy

Some benefits of milk include the fat that it's super easy to find everywhere, has good nutrients, it's delicious, it's inexpensive and it's a great source of dietary fat and protein. In fact, if you do want to gain weight such as for building muscle, it's really great to drink it as long as your body can actually digest it.

And even though it might not help improve osteoporosis, it's still good for the bones and has lots of calcium. 

 

Cons of Milk and Dairy

Even if milk and dairy products do have a lot of good benefits, there are some negative factor as well such as:

  • Lactose intolerant
  • Allergies
  • Growth hormone levels
  • Estrogen hormone levels
  • Acne
  • Asthma
  • Bone loss
  • Ovarian and prostate cancer

 

Foods That Have More Nutrition Than Milk

Even though milk has a ton of great nutrients like calcium, protein, potassium, and Vitamins B12 and D, you can get the same and even more from whole foods.

Calcium - One cup of each matches a cup of milk which contains 300 mg of calcium:

  • Collard greens
  • Beets
  • Kale

You can get more protein from:

  • Meats
  • Fish
  • Nuts
  • Soy
  • Seeds

While there may be 300 mg of potassium in 1 cup of milk, there's just as much or more in:

  • Bananas
  • Apples
  • 1 cup of coconut water has 600 mg
  • 1 avocado has 900 mg

In 1 cup of cottage cheese, you may have 16% of your Vitamin B12, but there's 300% of it in just 1 ounce of beef liver.  Also, salmon has 400 IUs of Vitamin D and 3 ounces of sardines has 100% amount of Vitamin B. 

 

Milk: Why Do We Even Need It? - Ep. 157 OPEN SKY FITNESS PODCAST

 

Lactose Intolerant vs Dairy Allergy

If you have a dairy allergy, your body wants to attack the casing or the protein in the product. If you're lactose intolerant, your body is unable to digest the lactose in the milk

 

You have a dairy allergy if you notice the following symptoms:

  • Swollen lip, tongue, throat, or face
  • Skin reactions like a rash, itching, or hives
  • Congestion
  • Wheezing
  • Coughing

 

Not much you can do for casing allergies, but you cannot have milk at all whatsoever. Some people may say it's okay to have ghee, but even that has some casing in it.

Signs that you have a whey protein allergy include some redness around the eyes or nose, watery eyes, and a rash.

If you're lactose intolerant, you'd experience the following signs within 30 minutes to 2 hours of eating:

  • Gas
  • Bloating
  • Diarrhea
  • Stomach cramps

When our stomachs rumble, it usually means we're hungry. On the other hand, after we've eaten, our stomachs making sounds means that it's having problems digesting the food and there's an excess amount of gas in the stomach.

On solution is the eat protein isolated whey which can help your stomach.

 

The 3 Types of Lactose Intolerance

Type 1 - The ability to tolerate and digest lactose decreases with age. In your 20s you could, but now in your 40s, you can't tolerate it because you cannot produce the lactase that is necessary to break it down.

Type 2 - You have a lactase deficiency in your small intestine

Type 3 - Congenital deficiency when a baby is born with little or no lactase.

 

Raw vs Pasteurized Milk

We've been drinking pasteurized milk for decades, but what about raw milk? What pros and cons are there to consuming raw instead of pasteurized milk?

If you choose to drink raw milk, it has to come from a source that's close to you because it only lasts 3-7 days before it goes bad. However, you can freeze it for up to a year. Just make sure you shake up really good first before putting it into the freezer.

Compared to pasteurized milk, there's a higher chance (up to 25%) of getting e. coli bacteria into your system. Make sure you choose a farm that is well cleaned and sanitized in order to avoid e. coli.

Some communities only drink raw milk and they have the best teeth and jaw structure because of the nutritional value.

In studies, raw milk has the following benefits:

  • Help children with asthma
  • Extra enzymes to digest it
  • More probiotics
  • Helps improve skin conditions:
    • Psoriasis
    • Eczema
    • Acne
  • More Omega 3 fats
  • Fewer Omega 5 fats

While raw milk can help improve asthma and acne, pasteurized milk actually makes it worse. 

 

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!

 

 

Join The Open Sky Fitness Podcast Group!

That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!

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, ask a question in the closed Open Sky Fitness Facebook Group 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

1:45  Recap on last week's episode OSF 156- Dr. David Perlmutter: The Inflammation Connection - Brain & Gut Health

1:55  Today's episode: Dairy and specifically, milk

2:40  Shout out to our online OSF Facebook Podcast group!

3:00 Contact Rob and Devon for One -on- One coaching

4:00  Why is milk a popular topic right now?

4:45  Why are some people able to consume dairy and not others?

11:00  When and how we started to consume milk

16:20  Milk nutrition vs Whole Food nutrition

23:00 Pros of milk and dairy

25:30  Cons of milk and dairy

26:30  The differences between a milk allergy and being lactose intolerant

30:00  The 3 Types of Lactose Intolerance

31:00  Signs of being lactose intolerant

35:00  Symptoms of being allergic to the casing in milk

37:45  Signs you have a whey protein allergy

38:00 Hormones and dairy

47:00  Is dairy necessary for Osteoporosis?

52:20  Why more milk can increase a women's chances of having ovarian cancer or men of having prostate cancer.

55:00  Raw vs Pasteurized MILK

1:01:10 Closing comments with Rob and Devon

1:06:50 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

 

Support This Podcast

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 157 - Milk: Why Do We Even Need It? We hope you have gained more knowledge on how to be a healthier you.

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