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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer

Rob & Devon Dionne have been in the health and fitness world for over a decade. Devon is a Holistic Nutrition Counselor and GYROTONIC® Instructor. Rob is a certified personal trainer with NASM, holding advanced certification, CES, PES, MMA, and Weight Loss Specialist. He's also a level 1 Crossfit Instructor. This husband and wife team redefine what it means to be healthy in this fast pasted, hectic world we live in. The Open Sky Fitness Podcast is perfect for men and women who are trying to get back in shape after neglecting their health after years of focusing on their jobs or building a family. Remember what it was like when you were 20 years old? Diet and exercise wasn't a thing. If you worked out for a few days or stopped eating cheese burgers for a week, you'd drop ten pounds. Too bad we can't live in that reality forever. Welcome to life after 30. Rob & Devon would like to help you find the right path for this moment in your life. We don't believe in going on a diet. We don't believe there's only one way to achieving the body you want. We do believe in creating a lifestyle that allows you to have the best of both worlds...eating delicious food and being healthy at the same time. It is possible. Just listen to our show and you'll see! If you have questions you'd like us to answer on our show or via email, feel free to contact Rob. If you'd just like to write us a letter and give us your feedback, we'd love that too. Send everything to Rob@OpenSkyFitness.com Thanks for listening! Enjoy the show.
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Now displaying: 2017
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.

Jul 11, 2017

Click here for the show notes!

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

 

How Wheat, Carbs, and Sugar

Can Negatively Affect the Brain

 

On this week's episode of the Open Sky Fitness Podcast, we're very excited to have Dr. David Perlmutter on the show! Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author including Grain Brain and The Grain Brain Whole Life Plan.

With his career, Dr. Perlmutter has created a great notion in preventive medicine that relates back to the brain. With the goal to research and better understand neurological diseases, he has been able to learn what's underlying them and create programs to target the mechanisms that cause these diseases in the first place.

What You'll Hear on Today's Show

We had such a great discussion about how Dr. Perlmutter first discovered how important it was that we recognize the significance between the brain and gut connection, how foods like wheat, carbs, and sugar negatively impact our brain, and how we can take charge to live a healthy life.

 

The Truth About Coconut Oil

 

"Basically what you're looking for to be healthy, is to try to avoid inflammation. Inflammation is what causes cardiovascular disease. Reduce processed foods, sugar, and carbohydrates. Eat healthy fats like grass-fed butter and grass-fed beef as well as coconut oil." - Dr. David Perlmutter

 

Unfortunately, we didn't get the chance to talk to Dr. Perlmutter about the latest degrading article from USA Today about coconut oil, Coconut Oil Isn't Healthy. It's Never Been Healthy. However, Devon and I did discuss our own view of the benefits of coconut oil plus Dr. Perlmutter's from his article, Coconut Oil Unhealthy? Behind the Headlines, at the beginning of this episode. You definitely won't want to miss out on that!

 

The Grain Brain Lifestyle

https://www.youtube.com/watch?v=mxnRwAlGC-o

 

The Root of Inflammation:

The Brain and Gut Connection

 

"The gut controls inflammation and inflammation is what we have to control as it relates to the brain and the brain's destiny." - Dr. David Perlmutter

Inflammation is caused by what happens in the gut. When various bacteria gets through a leaky gut, they can stimulate various immune cells to secrete chemicals which leads to inflammation. Because of poor gut health and inflammation, it can greatly harm the brain.

Besides food, there are many other factors that affect the gut and brain including:

  • Bacteria
  • Medications
  • Environment Toxins
  • Lack of Sleep
  • Stress
  • Little Exercise

All of these play an important role in the gut's health and it can explain a lot of different factors such as:

  • Poor Immune System
  • Diabetes
  • Celiac Disease
  • Autism
  • ADHD
  • Adult Obesity

 

The Problem with The Standard American Diet

Before we became farmers, we never ate wheat, carbs, or refined sugar. But then 10,000 years ago, we started to cultivate grain and it's just been a couple of hundred of years since we began to refine sugar.

These have been part of the most dramatic events that have affected the human body in the course of mankind thus far. 

Since we've introduced processed foods and sugary drinks into our diets, we've noticeably become much sicker. There was never a noted case of dementia until the early 1900s and Inuits who lived on fat such as whale blubber never had a case of cardiovascular disease until carbohydrates were introduced to them.

Even people who have slightly elevated blood sugar can experience higher levels inflammatory chemicals in the body which could lead to a person developing a disease should they eat foods with gluten or excess amounts of sugar.

 

Artificial Sweeteners and Obesity

https://www.youtube.com/watch?v=fYCSSHkD8SA

 

Why Fat Is Good For Us

 

"Fat is your friend. Fat can turn off various enzymes that would otherwise make your body think that it's starving and store fat. That's what carbohydrates do by activating insulin. Insulin tells your body that winter is coming so it should make fat by increasing its intake of carbs and sugar. This, more than anything, is why so many Americans are obese." - Dr. David Perlmutter

 

Fat is a powerful and efficient fuel source. How? The brain alone is 60% fat and needs fatty foods to survive. Therefore, the more healthy fats we eat like coconut oil, salmon, and avocados, the healthier the brain, gut, and rest of our bodies will be.

To live healthy and ward of diseases like dementia and Alzheimer's, we should lower our carbohydrate intake, eat healthy fats, and exercise. When it comes down to it, chronic neurological diseases are actually quite preventable with the right actions.

 

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 155 - All You Need to Know About Sugar Substitutes

2:05  This week's guest: Dr. David Perlmutter

2:40  The benefits of coconut oil according to Dr. Perlmutter, Rob, and Devon's thoughts

11:15  Introduction to Dr. David Perlmutter

16:20  The moment Dr. Perlmutter realized that he needed to start researching the connection between food and the brain.

19:00  Where the idea behind Grain Brain came from and Dr. Perlmutter's inspiration

20:50  How our evolved diet has affected the human brain and body

23:00  For how many years back do we have data that humans have been declining because of more cases of Alzheimer's and dementia?

26:00  Taking charge and living a healthy lifestyle to help avoid diseases like Alzheimer's and dementia.

27:50  How do you communicate with other physicians about your views?

31:20  Why is it so important to understand how inflammation and gut health affect our overall health?

34:50  Why a child receives good bacteria and gut health from its mother when it is delivered through the birth canal rather than with a C-Section.

39:00  Can mother's do something to pass on healthy bacteria to their babies when they have to have a C-Section and a Vaginal birth isn't an option?

41:00  What should we be doing to eat better? Why should we be eating more fat?

45:20  Where we're going now as far as our nutrition intake compared to the 1900s.

48:00  How we can turn and turn off certain genetics via food as demonstrated by epigenetics.

49:00  The media's influence on health and nutrition information.

51:20  Is the food industry making it difficult for people who are promoting high fat diets like the Ketogenic Diet or the Paleo Diet?

56:20 What initially causes leaky gut? What are some of the symptoms that you might have from it? How can you get tested for it and how can you fix it?

1:02:00  About Dr. Perlmutter's latest book, The Grain Brain Whole Life Plan.

1:06:00 Closing comments with Rob and Devon

1:08:15 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 156 - Dr. David Perlmutter: The Inflammation Connection- Brain and Gut Health! We hope you have gained more knowledge on how to be a healthier you.

Jul 5, 2017

Get the show notes here!

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

 

The Benefits of Sugar Substitutes

Even though all types of sugar are readily available to us, that doesn't mean they're actually okay to consume. When you think about it, we weren't even designed to consume sugar and processed foods. Our ancestors didn't have candy bars, ice cream, or diet soda on hand. The only sugar that was available to them were fruits like dates or honey.

On today's episode, we're sharing with you why natural sugar is a much better substitute for regular table sugar and alternative sugars. However, we're not advocating that you eat all the natural sugar that you want whenever you want. Rather, we hope that you use this knowledge to know that their are better, whole food sugar substitutes out there that you can consume whenever you want something sweet.

 

"We're not designed to be consuming sweet things all the time. So if every drink or food that you consume has to have some sweetness, there's an issue there. You're probably over-sensitized to sugar." - Rob Dionne

 

In this episode, we dive deep into each type of sugar substitute, why or why not they're good substitutes, the latest scientific studies and more. 

slide image

Substitutes for Table Sugar

 

"The FDA just allowed big food and sugar companies to label high fructose corn syrup as natural sweetener." - Rob Dionne

 

Sugar is a 1:1 ratio combination of fructose and glucose. While glucose is good for your body, fructose is the problem. In addition, more and more fructose is being added to high fructose syrup and it's hidden under the label, natural sweetener

 

Rather than relying on product marketing and ingredient labels to tell you whether or not something is healthy, we hope the knowledge that we're sharing with you in this episode will help you make the best choices possible for your health.

Several Substitutes for Table Sugar Include:

  • Natural Sugar 
  • Sugar Alcohols
  • Artificial Sweeteners 

 

Natural Sugar Substitutes

Natural sugar substitutes include:

  • Stevia
  • Raw honey
  • Natural maple syrup
  • Molasses
  • Dates
  • Date sugar
  • Coconut sugar
  • Sucanat
  • Pure Glucose and Pure Dextrose
  • Agave

 

"We're not saying, 'Go on and have as much of these natural sugars as you want. We're saying these are treats and if you want something sweet and they're better replacements than table sugar. They're not a daily ingredient and you want to be careful with how much you use because they will change your insulin levels and too much will lead to weight gain." - Devon Dionne 

 

Stevia

Stevia is a plant from Paraguay that has very sweet leaves. There are two types - white powder and green powder. White powder is highly processed and green powder is less processed, but more bitter.  Stevia is often highly genetically modified so you should look for one that is Organic and non-GMO.

Stevia has a lot of anti-oxidants, but is 300x sweeter than sugar. You probably don't want to bake with it unless the recipe is Stevia specific.

It's great for people who have diabetes and has a lot of anti-diabetic properties to help blood sugar. 

 

Raw Honey

 

"The thing about honey, maple syrup, and other natural sugars is that they are whole foods. Specifically, honey is a  wonderful whole, full food to consume." - Devon Dionne

 

Raw honey has so many antibacterial and anti-fungal properties that can help boost your immunity. It helps improve brain health and is free from radicals. Plus, it's great for healing herpes on lips, dandruff in your hair, for acid reflux, as a moisturizer, and it can create melatonin in your body. Just take a teaspoon of honey before you go to bed and it will help you sleep better. Pus, that it can act like a vaccine for you and your allergies by eating honey that has been made from local bees.

In addition, it can be used as a cough syrup to help inflammation and alleviate coughs as it coats the throat. 

 

Image result for natural sugars

 

Natural Maple Syrup

Natural maple syrup doesn't have as many health benefits as honey, but has some nutrients in it such as:

  • Zinc
  • Magnesium
  • Potassium
  • Calcium

Plus it contains other electrolytes that your body needs to replenish after a workout. You can even add some natural maple syrup into your post-workout drinks, tea, or coffee for as sweet boost.

Always look for products that are darker and labeled as grade B or C because they have more anti-oxidants and are less processed compared to lighter or grade A products. 

 

Molasses

Molasses is refined table sugar and because of this process, it's a lot more nutrient dense and has tons of vitamins including:

  • Manganese
  • Magnesium
  • Potassium
  • Iron
  • Calcium

 

Dates

Dates are packed with tons of good glucose and nutrients such as:

  • Manganese
  • Magnesium
  • Potassium
  • B6 vitamins

It's good to help balance electrolytes and is high in fiber. However, it's also very high in sugar so you don't want to eat a ton at once. 

Date sugar can be good for baking, but it doesn't melt well. So, it's ideal for baking a cake, but not as the frosting.

Image result for dates

 

Coconut Sugar

Coconut sugar is half the gylcemic index of sugar so it's an excellent substitute for table sugar. In fact, both have a 1:1 ratio. It's really ideal for people who are pre-diabetic or are diabetic.

 

Sucanat

Sucanat is pure dried sugar cane. It has more molasses than brown sugar, but  it is still not as moist. Even though it's less processed and better than white sugar, it's still not necessarily the healthiest choice.

 

Pure Glucose and Pure Dextrose

Pure glucose and pure dextrose are the same thing. They have the sweetness of sugar, but no fructose to negatively affect the body. It's not a whole food like dates, raw honey, or natural maple syrup, but it's still an option.

It's not low on the gylcemic index and it will spike your insulin levels, but it' doesn't have the same negative affects that table sugar does.

Some forms of pure glucose and pure dextrose include:

  • brown rice syrup
  • glucose powder
  • multadextrose

Glucose powder and multradextrose can be added to a protein shake after a workout to help gain mass and add carbs. You can also cook with both for a 1:1 ratio.

 

Agave

Agave was a huge fad and has practically zero benefits. In fact, it has more fructose than fructose corn syrup! It's incredibly highly processed even though it derives from a natural plant.

For a better sugar substitute, you can easily switch it out with raw honey. 

 

Sugar Alcohols

Sugar alcohols are derived from a natural source such as a wood or a root of a plant. They can be more sweet than sugar or almost as sweet as sugar, but they have less carbs and calories than sugar.

Sugar alcohols are good for diabetics and are more natural than artificial sweeteners.

Especially if you're following either a  Ketogenic or low-carb Paleo diet and trying to lose weight, sugar alcohols can be a really good alternative to sugar when you want something sweet from time to time. However, they're not completely calorie or carb free so you should keep that in mind.

Even though sugar alcohols are a good alternative, they're not whole foods and so they're not nutrient dense meaning they lack a lot of vitamins and minerals. 

 

A list of sugar alcohols include:

  • Sorbitol
  • Xylitol
  • Maltitol
  • Lactitol
  • Mannitol
  • Erythritol

xylitol, erythritol, sugar alcohols, side effects of sugar alcohols

 

Xylitol is being looked at as a possible medicine to help prevent cavities and promote bone growth. It could be a possible treatment for osteoporosis in the future.

In general, sugar alcohols can be hard on the gut. If you're following a FODMAP Diet, you don't want to consume any because those are the carbs you're trying to stay away from in the diet. 

 

Sugar alcohols haven't been around long enough for us to really understand what the long-term side effects will be on anyone. However, the follow side effects are common, even in gum and mints that list sugar alcohols as ingredients:

  • Bloating
  • Flatulence
  • Diarrhea
  • Fermentation in the gut

 

Artificial Sweeteners

 

"Biologically, we're not designed to digest diet sodas and processed foods." - Rob Dionne

 

Artificial sweeteners are man-made sweeteners that you see in little sugar packets at a cafe or in the kitchen at your office. It's important to stay away from artificial sweeteners as much as possible.

Image result for artificial sweeteners

 

Artificial sweeteners and common brand names include:

  • Saccharin - Sweet' N Low
  • Acesulfame - Sonnet and Sweet One
  • Aspartame - NutraSweet and Equal
  • Sucralose - Splenda
  • Neotame - Produces methanol like Aspartame, but in higher quantities

 

 

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 154 - Nicole Visnic: The Truth about Individual Nutrition Needs

2:00  Happy 4th of July!!

4:00  Today's topics: What are sugar substitutes and what are the differences?

6:20  Contact us for One-on-One Coaching

8:00  Why it's important to talk about sugar and sugar substitutes

11:15  What is sugar?

12:30  Substitutes for Table Sugar

17:20 Good natural substitutes to replace table sugar

18:00  Stevia

25:00 Raw Honey

28:20  Natural Maple Syrup

31:30  Molasses

33:40  Dates

36:25  Coconut Sugar

38:00  Sucanat

39:15  Pure glucose and pure dextrose

42:55  Agave

44:05  Sugar Alcohols

55:45  Artificial Sweeteners

1:10:00  The dangers of diet sodas

1:13:30 Closing comments with Rob and Devon

1:21:20 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 155 - All You Need To Know About Sugar Substitutes! We hope you have gained more knowledge on how to be a healthier you.

Jun 27, 2017

Looking for that Free Full Body Workout? Click Here!

Read this week's episode's show notes!

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

 

"There isn't just one, universally right system of eating for all people. One type of food that can make one person feel amazing can also make someone else feel terrible." Nicole Visnic on individual nutrition needs.

 

Discover Your Individual Nutrition Needs

 

When it comes to health and fitness, one size does not fit all; including nutrition. Some of us might be extremely sensitive to certain foods while others are just fine eating it every day. On this episode of the Open Sky Fitness Podcast, Clinical Nutritionist and the Ambassador of Nutrition at LifeSpan MedicineNicole Visnic, shares why certain foods affect our bodies more than others, how to test it, and what to do about it to help our bodies heal.

Nicole also shared why she became so interested in nutrition and human health at an early age and her experiences trying the Atkins and Ketogenic diet.

BONUS! With July 4th coming up, Devon and I are sharing our 6 Tips to Stick to Health Goals! Check them out at the end of this blog post.

 

Why Do "Healthy" Foods Affect My Body?

 

"Even some of the most surprising foods that you think are innocuous can actually be very detrimental for an individual. It could be a super food or a food that is considered to be anti-inflammatory. I haven't found a single piece of food that has completely beneficial effects in every single person." - Nicole Visnic

 

Even if you do eat extremely healthy foods and use anti-inflammatory ingredients in your meals, some might  have a negative affect on certain people. Following a healthy diet and why some foods like vegetables just don't work for certain people.

Different varying factors such as genetic chemistry, medications, age, activity level, and more can make people susceptible to bloating, headaches, brain fog and more. Even if the food has been cooked or prepared a specific way, some people just don't digest healthy foods like vegetables very well.

If the food doesn't help the individual, then it isn't  a good food despite labeling it as healthy.

 

Uncovering the Best Foods for Individuals

 

"A process of elimination can help people learn more about their bodies and it also teaches them to be more observant. They can make associations between what they're eating and what they're feeling." - Nicole Visnic

 

Nicole has witnessed so many "healthy" foods from blueberries to chicken to super foods create problems in her patients.

Through a process of elimination, Nicole's patients were able to discover which healthy foods they should avoid. By doing this, one of her patients not only witnessed objective proof from his bio-marker lab results, but also noticed the following positive changes soon after:

  • Complete resolution of pain
  • Hair growth
  • Natural loss of weight

 

Beginning a Process of Elimination at Home

 

"It's not rewarding to eat foods that make you suffer. Your body, not someone else is telling you whether or not you should be eating a certain food." - Nicole Visnic

 

Nicole recommends doing a process of elimination to discover if certain foods are affecting your health. At LifeSpan, they do a test that tells you what foods are anti-inflammatory (green list), okay foods to eat (yellow list), or foods to avoid (red list). However, if you can't afford a service to help you, have no fear because a process of elimination is easy to do.

For four weeks, keep common foods that are inflammatory off the menu. That means no grains, dairy, or nightshades. Once the four weeks are up, slowly begin to reintroduce your favorite red-list foods back into your diet. It's common to see they affect you within 24 hours, but it may take up to 72 hours so be patient with adding foods back into your diet. Add one at a time to see if there is anything different in your health.

Always test twice to double check. 

Check for the following symptoms:

  • Low energy
  • Brain fog
  • Bloated stomach
  • Gas
  • Acid reflux

 

Nicole's Top 3 Tips to Live Healthier Today

  1. If you don't have the funds to do testing, at least focus on eating whole foods to the best of your ability and avoid foods that come with an ingredient list.
  2. Ensure that you maintain glycemic control and keep your blood sugars stable.
  3. Eat in a way that really promotes good digestion. Avoid eating on the go, but just take your time to sit down and be mindful as you eat your meal so you chew your food thoroughly.

 

 

 6 Tips to Stick to Health Goals on July 4th

 

Because July 4th is on a Tuesday this year, you might be going to lots of events over the weekend leading up to the event. Try to apply all of these every single day so that you can easily stay on top of your health goals and not get sidetracked.

 

1) Bring vegetables as your dish (kale salad, coleslaw, butter lettuce salad with various healthy toppings like craisins, almonds, avocado, homemade hummus.

2) Bring grilled options that are ready to go and prepped. Bring salmon, ribs, burgers, teriyaki steak that have been marinated or pre-seasoned to help out your host.

3) Feeling confident in your swimsuit - Get a morning workout in before the event to help boost your confidence.

4) Eat before you go to the event - If you know unhealthy food will be served at the event, eat something healthy and filling beforehand so that you're not hungry or tempted to make bad choices. Plus, bring your own healthy snack like hummus with vegetables that you can snack on.

5) Have a glass of water before each or every two drinks (alcohol or sodas) - Helps you still have a drink you like, but not drinking too much of it and balancing it out with water.

6) Get lots of sleep the night before July 4th to help you feel refreshed and ready to go to splurge a bit.

 

 

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  Recap on last week's episode OSF 153 - Full Body vs Split Training: Pros and Cons

2:10  About Clinical Nutritionist Nicole Visnic

5:50  Get in touch with Rob and Devon for One-On-One Coaching Sessions

7:00  How to approach 4th of July in the healthiest way possible - 6 tips

14:45  Introduction to Nicole Visnic

15:20  How Nicole came to be so fascinated by health because of a Junior High class.

17:00  About the Firm Workout Program that Nicole did when she was younger.

19:50  Can people get a toned body by just working out at home?

21:00  How Nicole got involved in body building while in Junior High and High School along with other sports.

21:35  What Nicole learned from following the Atkins and Ketogenic Diets and competing in sporting events such as running.

23:00  How it is possible for some people to become fat adapted via the Ketogenic Diet.

25:00  What it is like to experience the Keto Flu and try to move around.

27:00  New discoveries or personal knowledge that Nicole has gained about individual nutrition needs.

31:00  Following a healthy diet and why some foods like vegetables just don't work for certain people.

33:50  Nutrition Testing Program and typical clients at LifeSpan

39:00  How Nicole addresses nutrition with her clients

41:35  What "healthy" foods were actually cause health problems in Nicole's clients.

45:40  Nicole's and LifeSpan's take on cholesterol

48:00  For people who cannot afford to go to a clinic, what can they do to understand how food might be affecting their bodies?

49:40  How can a person do a process of elimination diet?

54:15  Nicole's favorite healthy foods to cook for her young daughter.

55:30  How can we help our children eat healthy foods and select those foods on their own.

58:15  Nicole's advice on what we can do today to be healthier.

1:00:00  How Nicole takes care of her health through nutrition

1:05:00  Testing your blood sugar.

1:10:50 Closing comments with Rob and Devon

1:12:10 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 154 - Nicole Visnic: The Truth About Individual Nutrition Needs! We hope you have gained more knowledge on how to be a healthier you.

Jun 20, 2017

Looking for that Free Full Body Workout?

Click Here!

Enter Our Review Contest by June 22!

Win a Free Book! 

We have up to 18 books to give away to listeners who leave us an iTunes podcast review! For every 10 reviews that we receive, we'll pick a name out of a hat to select the winner. Each winner will get to choose which book we send them.

Even if you wrote a review in the past, you can still enter the contest. Since we're waiting until we receive ten screenshots of reviews to draw a name, you have multiple chances to write reviews and enter. The more entries we receive, the more books we're going to giveaway!

Here's what to do:

  1. Leave us a podcast review on iTunes
  2. Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes)
  3. Go to the closed Open Sky Fitness Facebook Group
  4. Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest so we can easily find your entry. 
  5. We will announce the winners in the Open Sky Fitness Facebook Group this Thursday during our weekly live Q & A AT 7:15PM PST
  6. You have until June 22nd to enter! Good luck! :)

 

 

What's Better? Split or Full Body Workout?

Rather than just going to the gym and randomly selecting workouts to do, it's always best to go in with a plan.

That's why on this week's episode of the Open Sky Fitness Podcast, Devon and I are sharing the pros and cons of both split and full body workouts PLUS when one type of workout is better than the other.

Either is great and you will see benefits with both. However, if you are hitting a plateau and not seeing any new results, you might want to try something new.

BONUS WORKOUT

At the end of this post, you'll also find Rob's Full Body MWF Workout to try on your own. You can also join in the conversation on the Open Sky Fitness Facebook Group to share updates, ask questions, and find an accountability partner to help you complete each workout.

 

What is a Split Workout?

When you do a split workout, it means that you're only working 1-2 muscle groups a day. For example, on Monday you would only work your chest and triceps so then on Tuesday you solely focus on your back and biceps and Wednesday is just legs and shoulders.

By following a split workout routine, you only work each area just once or twice a week.

This allows you to give certain body groups up to 48 hours of rest along with a complete resting weekend or doing a bit of active recovery on your off days. Active recovery can include walking, hiking, easy bike riding, different family activities etc.

It's believed that split training can be better for aesthetic results.

 

Pros and Cons of Split Workouts

 

"Split training is better if you have to train multiple days in a row. If you only have Tuesday, Wednesday, and Thursday available to work out, you're not going to work your full body on those days because you'll be exhausted and not have any recovery time in between days." - Rob and Devon Dionne

 

Pros to completely weekly split workouts include:

  1. You can hit those muscle groups with focused, maxed intensity.
  2. Your body has plenty of time to fully recover between split workouts.
  3. You're building greater muscle endurance when your muscles are tired because your working them out to their full potential.
  4. If you have a weak area, a split workout really helps you take the time to focus on just building one area of your body.

 

On the other hand, cons of split workouts are:

  1. Having to reduce weight on the machines by the 3rd, 4th set because your muscles are easily fatigued.
  2. Because you're only focusing on 1-2 muscle groups, it's not as challenging on your metabolism.
  3. You can't do as many powerful, "Olympic" lifts because you're not focusing on full body.
  4.  You fully recover before you work out again, but that also leaves you with a lot of wasted time between workouts

 

"Split training might create endurance for an individual muscle, but full body workouts are so much more impactful for sports." - Rob Dionne

 

The Pros and Cons of Full Body Workouts

 

"When you're doing full body workouts over time, your soreness levels will significantly go down overtime." - Rob Dionne

 

Pros for completing full body workouts include:

  1. You stay fresh every time you do a full body workout. Just give it 100% and just move on to the next thing.
  2. You should only do a full body workout 3 days a week so it's great if you have limited amount of time and what to maximize your time.
  3. It's great for injuries because there's less stress on specific parts of the body and doesn't create joint pain.
  4. You can focus on power-lifting moves and bodybuilding workouts.
  5. Full body workouts are better for sports.
  6. It can be better at burning calories and promoting fat loss because of the metabolic challenge.
  7. Great for when you don't have time to schedule in split days.
  8. Easy to incorporate supersets into full body workouts which will also help to save a lot of time.
  9. You'll tend to be less sore because you're not burning out your muscles as much as during split workouts.

 

Cons to doing full body workouts are:

  1. It might lead to over-training the body if you do full body workouts every other day.
  2. If you do have a weaker area or what to focus on a specific body part, you don't have a lot of time to work out that problem area.
  3. It's difficult to implement more complex exercises such as drop sets or compound movements due to short recovery time.

 

Download Rob's Full Body MWF Workout

<script> 

 

 

 

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

1:40  Recap on last week's episode with Arriane Alexander: 10 Ways Why Fitness is Just Like Your Business

2:15  The difference between split workout routines and full body workout routines plus which one is better

3:00  Last chance to enter in our review contest to win a free book by June 22!

5:00  Reach out to Devon and I for 1-on-1 Coaching

6:00 What's the difference between a full body workout and a split routine?

9:00  The pros of doing a split workout.

13:50 Cons of split training workouts

17:30  The pros to full body workouts

22:55  Cons to full body training

29:25  So, what's better? Split or full body workouts?

30:00  Rob's new personal challenge: Completing a full body workout 3 days a week

30:50  Rob's Full Body MWF Workout

44:50 Closing comments with Rob and Devon

45:50 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 153 - Full Body vs. Split Training: Pros and Cons! We hope you have gained more knowledge on how to be a healthier you.

Jun 13, 2017

Join Our Review Contest!

Win a Free Book! 

We have up to 18 books to give away to listeners who leave us an iTunes podcast review! For every 10 reviews that we receive, we'll pick a name out of a hat to select the winner. Each winner will get to choose which book we send them.

Even if you wrote a review in the past, you can still enter the contest. Since we're waiting until we receive ten screenshots of reviews to draw a name, you have multiple chances to write reviews and enter. The more entries we receive, the more books we're going to giveaway!

Here's what to do:

  1. Leave us a podcast review on iTunes
  2. Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes)
  3. Go to the closed Open Sky Fitness Facebook Group
  4. Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest so we can easily find your entry. 
  5. You have until June 22nd to enter! Good luck! :)

 

Getting Down to Business with Your Fitness!

 

"A lot of people try to create their future from their past, but we actually get to create our future from the present." - Arriane Alexander

 

On this week's episode, we had the lively and awesome Rock Your Business Coach, Arriane Alexander. Whether you have goals in fitness or business, it turns out that they just have the same basic motivation principles. Arriane will be sharing her Top 10 Ways Fitness is Just Like Your Business.

  1. Consistency is Key
  2. Not One Size Fits All
  3. Start with a Focus
  4. Once You Get Committed, All Your Resistance Shows Up
  5. You Have to Change Your Old Story in Your Head
  6. Your Confidence Grows by Taking Action, Not the Other Way Around
  7. Your Fear is in the Moment Before You Take Action
  8. Your Past Does Not Dictate Your Future
  9.  You're Not a Victim to Your Fitness or Your Business.

The Different Types of Practitioners 

At the beginning of the episode, Devon and I share what exactly are the differences between these practitioners with backgrounds in:

  • Integrative Medicine
  • Functional Medicine
  • Naturopathic Medicine
  • Holistic Medicine
  • Homeopathic Medicine
  • Osteopathic Medicine

Get ready for a whole lot of learning!

 

 

 

Arriane's Top 10 Ways Fitness is Just Like Your Business

1) Consistency is Key

 

"Pick a goal that you can actually show up for and be consistent for." - Arriane Alexander

 

Bring more of yourself to the table and bring it with intention. You can't work on something for 3 months and then completely ignore it for 3 months and expect it to be the same later in the future.

Remember to be kind to yourself because this is a process. You don't have to do everything at once. Just be consistent with easy goals and your consistency will lead to long-term results and success.

 

2) Not One Size Fits All

We all have our own strengths and weaknesses. Not everything that worked for another person will work for us and likewise. Maybe you're great at doing videos, but other people are better at using podcasts to their advantage.

Similar with heal and fitness, we all have different bodies that have incredible abilities and function in varying ways. Some people can eat low carbs and higher fat protein and be fine, other people need a different diet. Some people will see results and enjoy doing weights, other prefer HIIT workouts.

 

3) Start with a Focus

Always have a focus. You may say, "I want to be fit," but what does that really mean? You need to have a clear idea and purpose for what your goal will be. Instead of just saying, "I want to be fit," be more specific. Decide if you want to gain more muscle, run for longer distances, lose fat, get lean etc.

With a business idea, you need to have at least some sort of vision for yourself. You can't go from A to Z in just one year and say I want to have a million dollar world-wide brand by next summer. What you can do, is to focus on getting from A to B within a year. Build greater focus on your brand with solid goals.

Whether it's fitness or business, have an intention behind it. Are you enjoying or hating the process? You have to be happy along the way. 

 

4)  Once You Get Committed, All Your Resistance Shows Up

 

"Our ego badly wants us to stay in our comfort zone. So, the minute we want to take a step out of our comfort zone, the ego goes, 'Red Alert! Get back here! You're out of the comfort zone! Come back!' Our ego will do everything it can to pull us back into the ego's comfort zone even if we want to expand." - Arriane Alexander

 

Life happens and it's easy to get distracted by everything it throws at you.

If you're constantly putting yourself down and telling yourself, "I can't start a business," or "I can't get fit," your not allowing yourself to get out of your comfort zone. But this is the journey and everything that's holding you back will present itself to you the minute you start to take action towards your goal.

It'll be uncomfortable and you'll face resistance and distractions, but that's your opportunity to work through them.

 

5 ) You Have to Change Your Old Story in Your Head

 

"The tape running in your head will always be there, but you have to be good at turning down the volume. Even successful people constantly have a negative tape playing in their head all the time, but the difference is that they choose not to listen to it." - Rob Dionne

 

With a business, you might be saying in your head, "I can't do it, I'm no good at this, someone else will be more successful than me etc." Or maybe you feel like you're being held back from not trying harder during your workout.

It's normal to have a story running through your head; a constant tape that tells you who you are and who you can't be. In order to move forward, you have to delete the tape that's telling you you'll have lose weight or you're not good at marketing.

If you don't delete your old tape, you'll never be able to create your new story. 

 

How To Stop Believing What You Think

 

 

6) Your Confidence Grows by Taking Action

 

"If you start taking action, then you'll start growing your confidence and changing your tape." - Arriane Alexander

 

People will say, "I'll start my business or I'll go to the gym when I'm ready," but the thing is, we're never ready. We just learn as we go.

Take some time to write down or come up with your ideal scene. Paint a picture and start living it. Every first step will be scary, but everyone has to take their first step at some point to move in the direction that they want to go in.

 

7) Your Fear is in the Moment before You Take Action

 

"That fear is always going to be there, but you get to walk through the fear anyway and take action." -Arriane Alexander

 

Don't be afraid of reaching out to people who can help you take action. You need to surround yourself by people who are doing well at business or who love to workout because they can help you grow.

When you're afraid, you send yourself done a rabbit hole of fear. Don't let fear hold you back.

 

8) Your Past Does Not Dictate Your Future.

 

"If you don't define yourself, then you can be anything that you want to be." - Rob Dionne

 

It's not helpful to focus on your past if you want to get ahead in life. How do you want to create a new, empowered you and start to build your future from this moment? Nothing is stopping you from achieving your future except how you define yourself in your past.

You can let go of what you didn't do in the past like join a gym or launch a business because those have nothing to do with your future.

It takes time to get to where you want to be, but it doesn't mean that you can't enjoy the present moment and the process. Having a reason for doing something is what makes it all possible.

 

"If I'm creating my future from this moment, am I going to do it from a place of fear and not liking myself or am I going to do it from a place of compassion?" - Arriane Alexander

 

9) You're Not a Victim to Your Fitness or Your Business

You have control over your situation. You are not a victim who has to give in to bad choices.

It feels good to think and believe that it's not our fault. On the other hand, if something is important, we will find the time to do it. We all prioritize what's important to us. Therefore, we're actually making a choice that our health isn't important to us or starting up a new business isn't worth our attention.

 

"Once you can take ownership and responsibility for your life, everything starts to change." - Arriane Alexander

 

10) What Gets Measured Gets Done

 

"Not losing weight doesn't define who you are. It just means that you haven't figured out how to do it yet. It's just part of the process. Once you've measured and tracked it, you can see what's next." - Rob Dionne and Arriane Alexander

 

How are you going to track your progress if you don't have a starting point? Take measurements of where you're at now so you can see your growth and improvement in either your health or business.

First, you need to figure out your actual action goal and what you're going to do in order to reach it. Document what you're doing to see where you get stuck and when the resistance comes up.

If you decide to have a cheat meal or snack, understand that it's not going to completely throw you off from your results. You just have to find out why you were craving that food and how you can get back on track with your health.

 

About Arriane Alexander

Arriane Alexander is a a Rock Your Business Coach with over 15 years of massive success in Sales and Marketing in Corporate America and a Masters Degree in Spiritual Psychology.

Her business expertise comes from a career as a high level successful executive in Sales and Marketing in the fashion business for Brighton Collectibles as well as in pharmaceutical sales with Upjohn. She also works consistently on TV shows like The People v O.J. Simpson, Justified, Grey’s Anatomy and Mistresses. On top of that, she is the Host of two TV shows and has booked numerous commercials.

Arriane works with women from all over the world –Entrepreneurs, Health and Fitness Gurus, Real Estate Agents, and Executive Business Women. 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7pm 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

2:30  Today's episode: The Top 10 Ways Fitness is Like Your Business with Arriane Alexander

3:30   Check out our Review Contest Book Giveaway event!

5:30  Learn more about our One-On-One Coaching Sessions

6:30 The difference between practitioners: Integrative, Functional, Naturopathic, Holistic, Homeopathic, Osteopathic, etc.

7:45  Integrative Medicine

10:30 Functional Medicine

13:55  Naturopathic Medicine

16:45  Holistic Medicine

25:30  Homeopathic Medicine

29:20  Osteopathic Medicine

32:00 Which type of doctor should you go to?

34:30  Introduction to Arriane Alexander

35:00  Arriane's background story: How does someone follow the path to becoming a Business Coach?

36:40  How Arriane's Master's Degree in Spiritual Psychology allowed her to completely change her life from working in the corporate world to being a Business Coach.

44:00  Arriane's experience as a Life and Business Coach with a background in Spiritual Psychology

49:40  How long it takes to forgive ourselves and change our outlook on life.

52:00  What Rob has learned about himself and how he interrupts his negative thought cycle.

57:35  Arriane's Top 10 Ways Your Fitness is Just Like Your Business

58:15  1) Consistency is key

1:01:25  2) Not one size fits all

1:04:40  3) Start with a focus

1:08:10  4) Once you get committed, all your resistance shows up

1:11:15  9) You're not a victim to your fitness or your business.

 

1:16:50 5) You have to change the story in your head

1:21:20  6) Your confidence grows by taking action, not the other way around

1:27:55  7) Your fear is in the moment before you take action

 

1:32:40 8) Your past does not dictate your future.

1:37:25  10) What gets measured gets done

 

1:43:50  Arriane's 7 Steps to Get Out of Overwhelm and Into Action free download

1:46:30 Closing comments with Rob and Devon

1:48:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 152 - Arriane Alexander: Top 10 Ways Fitness is Just Like Your Business! We hope you have gained more knowledge on how to be a healthier you.

Jun 6, 2017

 

Join Our Review Contest!

Win a Free Book! 

 

We have up to 18 books to give away to listeners who leave us an iTunes podcast review! For every 10 reviews that we receive, we'll pick a name out of a hat to select the winner. Each winner will get to choose which book we send them.

Even if you wrote a review in the past, you can still enter the contest. Since we're waiting until we receive ten screenshots of reviews to draw a name, you have multiple chances to write reviews and enter. The more entries we receive, the more books we're going to giveaway!

Here's what to do:

  1. Leave us a podcast review on iTunes
  2. Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes)
  3. Go to the closed Open Sky Fitness Facebook Group
  4. Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest
  5. You have until June 22nd to enter! Good luck! :)

 

The Twelve Categories of Wellness

 

"Health is not only about fitness and nutrition, it's also about balancing all of the other aspects of your life." - Devon Dionne

 

On this week's episode, Devon and I are sharing one of the best tools to help you take the first step to owning your wellness: The Wheel of Wellness. Health and wellness is more than just eating healthy every day and hitting the gym a couple of times a week. It can be about mindfulness, relationships, self-purpose and more.

To help you get a better understanding of your health wellness, we've broken it down into 12 different categories.

The 12 Sections for the Wheel of Wellness:

  1. Nutrition
  2. Physical Fitness and Activity
  3. Health
  4. Relationships
  5. Career
  6. Finances
  7. Spirituality
  8. Creativity, Fun, and Recreation
  9. Self-Love
  10. Personal Growth and Education
  11. Environment and Nature
  12. Self-Purpose and Service to the Community

 

To get started, first you'll have to grab a piece of paper and something to write with. Draw a circle on the piece of paper and divide it into the 12 different sections of wellness.

Rate each category from 0-5 as far as satisfaction and how you feel about them. Are you happy with your personal growth or could you be doing more?

Draw 5 line markers, label them 1-5 and color in each section. Here is an awesome example of a Wheel of Wellness by Jessica Burgueñ0 with which she uses a 1-10 rating scale.

Wheel of Wellness

 

Reviewing Your Wellness Wheel

 

"Is your wheel jagged and crooked or is it a perfectly balanced wheel? Even if it is balanced, how did you rate each category? Is everything at a 4 or 5 or are they at 1 or 2 and you just feel flat?" - Rob and Devon Dionne

 

Take some time to see where you're at with your wellness wheel. Is everything balanced or are there a couple of areas that you could focus on?

Now, make a list of what you are able to do to make those positive changes happen. For example, if you want to improve your nutrition, try to do a meal prep day once a week or pack healthy snacks. If you need to improve your relationship with someone, schedule in some uninterrupted time to just be with them.

You don't have to try to improve everything at once. Simply pick 1-3 sections from your wheel that really motivate you to start making some positive changes. 

 

Evaluating Your Wellness Wheel

 

"Every time you set out to try something and you do not succeed at it, it's not a failure, but a learning experience. When you reflect on your progress, it just means you're looking at information. You're not judging yourself." - Rob and Devon Dionne

 

Take some time once a week to look at your accomplishments. Grab your wellness wheel and see if you've made any progress. Don't judge yourself, just reflect on what you've done so far with your goals. There's no failing here; only learning.

If you're not making the progress you want to make or you're not motivated to keep trying, go back and reflect once again on your Wheel of Wellness. Choose different sections to focus on or make new goals for yourself.

Evaluate and create a new Wheel of Wellness for yourself every 3 months. Surprising enough, sometimes all it takes is 3 months to see some change!

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7pm 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

3:30 The Open Sky Fitness Review contest to win a free book!

7:00  Work one-on-one via coaching with Rob and Devon

9:00  The Wheel of Wellness

10:45  The Twelve Categories of the Wheel of Wellness

14:00  Deciding what you're happy with and what you're not happy with in your Wheel of Wellness

14:30  Breaking down each of the 12 categories

27:10  Completing your Wellness Wheel to understand where you're at

28:20  How to reflect on your Wellness Wheel and make positive changes

29:30  What is "brain dumping" and how to do it.

31:00  How to take action with baby steps in 1-3 different areas of the wheel

37:00  Evaluating and reflecting on the changes your making in your life.

40:20 Closing comments with Rob and Devon

1:24:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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 151 - Improve Your Life with the Wheel of Wellness! We hope you have gained more knowledge on how to be a healthier you.

May 30, 2017

Get Your Own Open Sky Fitness Apparel by June 1!

For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!

 

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

 

Build a HIIT Workout and a Strong Body

 

"Working out is not just about your body; it's more than that. Don't work out because you hate your body, go work out because you love your body. There's a deeper side to fitness that comes from within." - Brett Hoebel

 

On this week's episode of the Open Sky Fitness Podcast, we had  author and creator the 20 Minute Body™ book and DVDs, celebrity trainer on NBC’s The Biggest Loser season 11, and the mind behind Sweat with Soul, Brett Hoebel, back on the show to share his tips and advice on creating HIIT workouts for a stronger body.

Brett shared so much great advice and insight as fars as how to know if you're ready to do a HIIT workout, what to expect from HIIT, how to create your own HIIT workouts, and when to challenge yourself.

 

What is HIIT Training?

 

"If you are seeking results and you want to see the weight loss, calories burn, and the number change on the scale, you're going to have to tax your body and stretch your body to the point where it has to respond. That's called adaptation." - Rob Dionne

 

High-intensity interval training (HIIT) is a form of interval training that consists of a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. Rather than committing yourself to one long, 60+ minute workout lifting weights or running on the treadmill to see results, you can complete a HIIT workout in 20-30 minutes to see even better results:

  • Stronger, more defined (not bulky) muscles
  • Greater stamina and higher energy
  • Increased mobility
  • Constant body adaptation that's up for new challenges

When you complete a HIIT workout, you should feel a little soreness. You shouldn't be so sore that you can't move, but just enough to feel it in your body afterwards.

A little soreness after a HIIT workout is good because it's telling you that your body is adapting and getting more fit.

 

"Can you burn more calories in a longer workout? Yes, you can. However, the workouts that are the best workouts are the ones that get done. The ones that get done are usually the short ones and especially when we have short attention spans and time commitments." - Brett Hoebel 

 

What Are Common HIIT Mistakes?

A lot of people want to jump into HIIT training right a way, but you need to know a couple of things first. If you're someone who doesn't exercise frequently, you want to build your heart and make it strong by doing aerobic and cardio strength training workouts first like walking, running, jogging, swimming, or cycling with lots of rest.

Since HIIT is an anaerobic workout, you need to be able to have enough strength, speed and power to be able to tolerate lactic acid that forms in the body. 

 

How to Warm-Up for a HIIT Workout

Before you get into a full-on HIIT workout, you should prepare the body by doing a dynamic warm-up first. You could run on a treadmill first, but it's just not the same. Running on a treadmill will warm up your body, but it won't warm up your nervous system or prepare your body for different movement patterns and coordination skills.

When you do a dynamic warm-up, you're not just sitting and holding a stretch. Instead, you're moving through each position that you're about to do for the HIIT workout, but at 60% effort. Ease into your HIIT workout by doing simple lunges, slow cardio, or a couple of push ups to get the body ready.

 

3 Different Styles of HIIT Training

 

"You can tweak the workout, but if you change up the pattern too much because you're bored, you'll never master the movement pattern and progress. If you never master the movement, technique, and form, you can end up just not putting a lot of effort into the HIIT workout."- Brett Hoebel

 

It takes time and commitment to really nail down a HIIT routine before you move onto the next one or change it a bit to create a bigger challenge for yourself.

To prepare your body for more advanced HIIT workouts, there are three different styles of training that Brett suggests:

  1. Beginner: 4x4 HIIT
  2. Intermediate: 30 High, 30 Low HIIT
  3. Advanced: Complex HIIT

 

The 4x4 HIIT Workout

This routine will help you get ready to do a full out HIIT workout and move on to the 30 High, 30 Low HIIT. 

4x4 HIIT workout is for 45 seconds on and 15 seconds off. It includes a combination of 4 exercises for 4 rounds to focus on more cardio strength than explosive movement to ensure that you're focusing on doing a good, quality job for each movement.

Instead of a jump squat, do a regular squat. Rather than an explosive sit up, do a whole plank. The movement patterns are the same, but it's not the same type of explosiveness as the 30 High, 30 Low HIIT workout.

 

The 30 High, 30 Low HIIT Workout

To do a 30 High, 30 Low HIIT workout, you do a HIIT exercise for 30 hard seconds and then rest for 30 seconds. If you prefer, you can also mix and match 20 High, 40 Low...15 High, 45 Low....10 High, 50 Low etc.

A 30 High, 30 Low HIIT workout can contain a mix of 4-5 movements that usually include the following examples:

  1. A fast body weight movement:
    1. Burpees
    2. Jumping jacks
    3. Running in place
    4. Mountain climbers
  2. A lower body movement:
    1. Lunges
    2. Squats
    3. Jump squats
  3. An upper body push movement:
    1. Push ups
  4. An upper body pull movement:
    1. Bent over rows
  5. An integrated core movement:
    1. Planks
    2. Side plans
    3. Hip bridges
    4. Russian twists

To top it off, do 4 or 5 rounds all out with explosive movements.

 

"With any form of exercise, but especially with HIIT training, you really have to know how to micro progress yourself. Even just a set of dumbbells can make a huge difference in a HIIT workout." - Brett Hoebel

 

The Complex HIIT Workout

The Complex HIIT workout is made up of 5 different movement patterns with weights like dumbbells or a barbell. This workout is set up to have 4 rounds with 5 exercises and the goal is to complete everything within 20 minutes.

The Complex HIIT workout is task based in order  to see how fast you can complete all 4 rounds. If you go over 20 minutes, then you go over and that's fine. When you you're able to complete it in 20 minutes or sooner, you move up in weights.

Example workout:

  1.  Dumbbell jump squat
  2.  Walking lunge with the weight on your back
  3.  A dumbbell bench with your butt hanging off of the edge
  4.  A bilateral bench with butt off of the edge
  5.  A bent over row with a straight up barbell
  6.  A Swiss ball crunch with a dumbbell

 

About Brett Hoebel

As the author and creator of the revolutionary 20 Minute Body™ book and DVDs, and celebrity trainer on NBC’s The Biggest Loser season 11, Brett Hoebel is one of the country’s most sought-after experts for fast fat-loss, nutrition and motivation. He was also one of the health and fitness experts on Food Network’s Fat Chef, as well as the brains behind the RevAbs® DVDs from Beachbody (producers of P90-X). Greatist named Brett one of the world’s “Top 100 Health and Fitness Influencers” with others including Michelle Obama and Jillian Michaels; and has been touted as “Best of New York” by New York Magazine and Allure. His “fitness from within” philosophy and body-mind approach come from his struggles as an over-weight teenager and diverse experiences in different Eastern and Western disciplines, including his martial arts training in capoeira while in Rio De Janeiro, Brazil.

In addition, Brett earned his educational background with a pre-med neuroscience Bachelor degree and has been certified with many organizations including NASM, CrossFit, Yoga Alliance, and the C.H.E.K. Institute for Corrective Holistic Exercise Kinesiology and Nutrition & Lifestyle Coaching. A 15-year veteran in the fitness industry, Brett has shaped-up Hollywood’s finest, including Victoria Secret supermodels and A-list actors. He appears frequently on shows like Dr Oz, Steve Harvey, The Talk, The View and the Today show, and is a contributing fitness expert for publications, including Shape, SelfWomen’s Health, Vogue, and Details.

Brett’s passion, knowledge and creativity can be seen in the lifestyle-fitness programs he’s created, his company Hoebel Fitness, as well as his Rise Above Bullying campaign where he speaks at schools around the world to inspire and educate children on how inner-strength can turn pain into passion and is the key to overcoming adversity.

Thursday Night Live

Q & A Sessions with Rob and Devon

Each Thursday night at 7pm 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

2:30  Join us for our Facebook Live event each Thursday at 7pm PST via our closed OSF Facebook group

6:00  How to get healthy when you struggle with willpower.

16:00 Buy your OSF apparel by June 1!

17:00  Introduction to Brett Hoebel

17:50 What's new with Brett since he was last on the OSF podcast.

21:00  The benefits of short, HIIT workouts compared to longer workouts.

23:50  What is HIIT training and how does it help the body?

28:40  Why stressing the body during a HIIT workout is actually a good thing.

30:15  Is equipment necessary for a HIIT workout?

33:00  The importance of micro-progressing and adding weights and bands to HIIT workouts.

35:10  What mistakes can people making when creating a HIIT workout?

36:30  How to warm-up for a HIIT workout.

38:40  How can someone who doesn't exercise frequently approach working out? Can they do HIIT training?

43:00  How to get used to lactic acid in the body during a workout.

45:15  The different styles of HIIT training: 30 High, 30 Low HIIT

50:30  The different styles of HIIT training: 4x4 HIIT

56:00  The Complex HIIT workout with weights

1:08:00  Dan Johns' Complex HIIT Workout

1:09:00  How to integrate simple exercises into your HIIT routine for a challenge.

1:11:00  Brett's final pieces of advice on focusing positively on your body and fitness.

1:14:30  Brett's experience recording workouts on the Great Wall of China

1:22:55 Closing comments with Rob

1:24:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 150 - Brett Hoebel: How to Create Your Own HIIT Workout! We hope you have gained more knowledge on how to be a healthier you.

May 23, 2017

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

 

Start to Improve Your Health Today

 

"Just know that you're doing the best that you can and be kind to yourself. Especially with unpredictable stresses, they can be really debilitating. emotionally and physically." - Devon Dionne

 

On today's episode of the Open Sky Fitness podcast, we'll be discussing how to navigate yourself through stressful times and how important it is to not be a victim or your situation and take control of your situation.

In everyday life, we may face predictable and unpredictable stresses that can throw us off course to living a healthy lifestyle. Listen and learn about our favorite tools that not only help other people, but Devon and I as well get back on track with our health.

 

Predictable vs. Unpredictable Stresses

 

"Stress is a state of mental or emotional strain or tension resulting from an adverse or very demanding circumstance." - Devon Dionne

 

Predictable stress is when you know something is coming up in the future and you can start planning ahead now as far as eating healthy, getting enough sleep, and fitting in some exercise:

  • Vacations
  • Business trips
  • Family reunions
  • Parties
  • Holidays

Unpredictable stress occurs when you least expect it and you probably didn't plan for it:

  • Accidents,
  • Injury
  • A death
  • A breakup or divorce
  • Losing your job
  • A Natural disaster

 

Rob & Devon's Best Tips to Regain Focus on Your Health

 

"Getting mad at yourself only creates more emotional stress. You're just human and its normal that different stresses will come up. Don't try to be a super hero and just forgive yourself for getting off track. " - Rob and Devon Dionne

 

When you don't plan ahead or the unexpected actually happens, follow these initial steps to focus back on your life, health, and wellness:

  1. Accept that you're off track and forgive yourself.
  2. Get a piece of paper and write down a list of healthy habits that you want that are out of integrity.
  3. Base and create your list off of the 4 Pillars of Integrity: Fitness, Nutrition, Community, Lifestyle

Devon's Routine to Get Back on Track

Everyone has different goals and methods for helping them get back on track with their health. For Devon, the following steps help:

  1. Drink tons of water and eat lots of vegetables.
  2. Cut out sugar completely and eat more potatoes, squashes, and other starchy vegetables to give her back her energy.
  3. Drink half the amount of caffeine and try to switch to green tea rather than completely cutting out caffeine.
  4. Fit in 1-2 days a week to workout so that it becomes an easy habit to add back to her routine.

Outsource Help to Make Your Goals Happen

 

If you live with another person or have a family, talk to them about your healthy lifestyle goals and ask them to help you make them happen. For example, if your family tends to have a lot of sweet and salty processed foods around the house, kindly ask them to eat them outside of the house to help you not feel tempted to break your goals.

To make your life even more stress-free, turn to and hire other people to help you:

  • House cleaners
  • Personal trainers
  • Bookkeepers
  • Personal Assistant
  • Life Coach
  • Nutritionist

The list goes on and on as far as the amount of people that are out there who can help you really tackle the problems you want to solve.

You might be thinking to yourself, "Okay, but it's super expensive for me to hire someone like a professional cleaner." Rather than thinking about the money, you can always see it as a way to win back the time you would have lost if you had ton all of those task on your own.

 

Thursday Night Live Q & A Sessions with Rob and Devon

Each Thursday night at 7pm 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!

 

 

Get Your Own Open Sky Fitness Apparel!

For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!

 

 

 

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

2:10  Don't forget to buy some Open Sky Fitness apparel this week!

4:00  Open Sky Fitness Q& A: Thursday nights 7pm PST via the closed Open Sky Fitness Facebook group

7:00  Questions from the OSF Facebook group: How can you respond to people who tell you, "Oh you're so lucky to have a fast metabolism." But the reality is that you work hard to have a healthy lifestyle through food and exercise.

10:50  OSF Facebook group question: Will doing both cardio and weight lifting in the same session oppose each other?

13:50  OSF Facebook group question: "My biceps are lopsided. Is this normal? Should I be working one harder than the other to even them out?"

18:00  How do you get your health back on track? Is it better to jump right in to it or start slowly?

20:00 How Devon gets back on track with her health.

26:00  What is stress and how does it affect out lives? How can we take control of it?

27:40  The two different types of stress: predictable and unpredictable stress.

31:40 Steps to regain control of your stress and get back on track

40:30  What to do if it's difficult to schedule and fit in healthy changes?

45:00  How to navigate future predictable stress.

49:00  How to stay healthy during vacation, traveling, or over the holidays.

54:00  Navigating unpredictable stresses in life.

58:00  Don't be afraid to ask for help in your mission to get healthy.

1:02:10 Closing comments with Rob and Devon

1:03:15 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 149: Getting Back on Track with Your Health! We hope you have gained more knowledge on how to be a healthier you.

May 16, 2017

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

Living the Primal Blueprint Lifestyle

On this week's episode of the Open Sky Fitness Podcast, the incredible and inspirational Mark Sisson joined us to share his personal stories around health and wellness plus advice on living healthy through Primal Blueprint.

Mark is the originator of the Primal Blueprint, best-selling author of several books including The New Primal Blueprint and Primal Endurance, founder and blogger of Mark's Daily Apple, and creator of Primal Kitchen and the latest Primal Kitchen Restaurant chain.

I had such a great conversation with him and he answered quite a few of the questions that some of our members of the closed Open Sky Fitness Facebook group had for him.

We talked about nutrition, fitness, endurance training, and the growth of Mark's various businesses and projects.

 

What's the Difference Between Primal and Paleo Diets?

 

"You don't have to be Celiac to have grains negatively impact your health. People's lives can dramatically change when they cut out the sugars, the grains, and the industrial seed oils. Their inflammation goes down, they lose weight, and they can get off their medications." - Mark Sisson on the power of cutting out unhealthy foods from our diets. 

 

Primal and Paleo diets seem to be converging, but there are still some differences between the two. According to Mark, Paleo seems to be more restrictive compared to Primal. The Primal diet is friendlier as it allows:

  • Some dairy products
    • Ghee
    • Grass-fed cow products
    • Raw milk
    • Certain cheeses
  • Wine and other alcohol
  • Some saturated fats are okay

 

 

First Steps to Eating Healthy

 

"The first step to eating healthier is to recognize that sugar is just really toxic. The less sugar we can consume in a lifetime, the better off we'll be in the long end." - Mark Sisson  

 

To begin to eat healthier, the best thing you can cut from your diet are artificial sugars that are hidden in various foods and drinks such as:

  • Sweetened tea
  • Smoothies from fast foods places like Jamba Juice
  • Refined carbohydrates in processed foods
  • Industrial seed oils:
    • Corn oil
    • Soybean oil
    • Canola oil

 

Endurance vs Sprint: What's the Best Way to Get in Shape?

It might seem rational that the longer you work out for, the more weight you'll burn, correct? Not likely.

According to Mark, long-distance training is not the best way to manage your weight and it can actually harm your joints because you're doing a repetitive movement for such a long time.

Because workouts like HIIT and sprinting are such explosive actions that easily help you get your heart rate up, your body experiences enough acute stress that you end up building muscle and losing weight. 

This doesn't make that you have to give up endurance training as your go-to workout, it just mains that make you should mix up your workout to include more HIIT or sprints to help avoid injury or chronic stress.

 

About Mark Sisson

Health and fitness expert Mark Sisson is the bestselling author of The Primal Blueprint and several other Primal Blueprint-branded books, and one of the leading voices of the burgeoning Evolutionary Health Movement. His blog, MarksDailyApple.com, has paved the way for Primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being.

From its humble - and controversial - beginnings in 2006, Mark's Daily Apple has grown into one of the highest-ranked health information resources on the Internet, with some 3 million unique visitors each month. Mark, 62, has a BA in biology from Williams College and is a former world-class endurance athlete, with a 2:18 marathon and a fourth-place finish in the Hawaii Ironman World Triathlon Championships to his credit.

Today, Mark directs his competitive energies into high-stakes Ultimate Frisbee tournaments against competitors decades younger. Besides blogging daily, Mark conducts seminars on the Primal Blueprint way of life and hosted 9 multi-day total immersion retreats called PrimalCon at locations across America and in Mexico from 2010-2014.

He operates Primal Blueprint Publishing in Malibu, CA, publishing his own titles as well as work from other authors promoting ancestral health principles. Mark is married to Carrie and they have two children.

 

Get Your Own Open Sky Fitness Apparel!

For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!

 

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

4:10  Get your own Open Sky Fitness apparel for this week only!

6:20 What's the best way to restore electrolytes naturally (no Gatorade) after an intense workout?

13:40  Introduction to Mark Sisson.

14:10  The secret to walking across a slackline.

17:15  The beginning of Mark's Daily Apple blog website.

20:00 How Mark's Daily Apple has grown and what it offers to its readers.

23:00  Mark's first book, The Primal Blueprint and how Mark began his business.

26:00  How does Paleo nutrition connect with being Primal?

28:00 What's acceptable in the Paleo Diet and what's not?

30:40 Is there a proper way to prepare legumes compared to what other people would do?

33:00  What do you do to find the best information on nutrition?

36:50  The value of looking at different types of nutrition from Paleo to Vegan to Vegetarian in order to help your individual health.

37:40  Mark's beginning as an endurance athlete who was following a high-carb diet and how that affected his health and wellness.

40:00  The power of good nutrition and cutting out the bad foods.

42:00  Rob's own transition to starting to eat healthy foods.

42:55  What are some baby steps to get started on eating healthier foods.

 45:20 Mark's advice for those who over-train or do long-distance cardio as a means to manage their weight.

48:00  How to burn body fat at the gym

53:00  How can you tell when your body actually needs carbs vs. your body is craving for carbs.

57:30  The best workout to help you lose weight.

1:01:15  What should a week of workouts look like for a person?

1:05:10 Facebook question: Are their vital nutrients, minerals, and vitamins that the Primal Diet doesn't provide if you properly follow it?

1:08:50  Facebook question: When will Primal Kitchen products be coming to outlets in the UK?

1:11:00  Upcoming Primal Kitchen restaurant openings

1:12:35 Closing comments with Rob and Devon

1:16:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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 148  with Mark Sisson: How to Heal Your Body with the Primal Blueprint! We hope you have gained more knowledge on how to be a healthier you

May 9, 2017

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

 

 

Break Out of Your Comfort Zone

 

"Why is it so easy to do the same thing over and over again if you're not happy? Why stay in repeat mode if you're not getting no where near the result you want? If you're unhappy with your weight or your health, then there has to be a change." - Rob Dionne

 

On this week's episode of the Open Sky Fitness Podcast, Devon and I are sharing how you can break out of your comfort zone and begin to live a healthier life. When you're brand new at building a healthier lifestyle, going to the gym or learning how to cook healthy meals can be stressful and intimidating. However, leaving your comfort zone can easily be accomplished.

We'll explain what is a comfort zone, how optimal anxiety can help you grow, and the benefits of breaking through your comfort zone.

 

 

What is a Comfort Zone?

 

"A comfort zone consists of a series of routines, behaviors and patterns that minimize the stress in your life and puts you into a state of mental security. There's no risk because you're basically on autopilot." - Rob and Devon Dionne

 

When we're in a comfort zone, everything is normal on a day-to-day basis. We're not challenging ourselves, but that's okay because what we do the same thing every day without any changes or obstacles.

If we do try to leave the comfort zone to do a new workout, order a healthier meal, or even learn how to cook, it can feel really strange. 

 

How Optimal Anxiety Can Help You Grow

 

"In order to actually maximize your performance, you have to be in a state of optimal anxiety." - Devon Dionne

 

When you begin to break outside of your comfort zone, you want to be fired up yet still be able to perform your best.

If you feel anxious at the idea of learning how to cook or join a gym class, just remember that 'anxiety' is only a word that is used to describe a feeling. In fact, a slight amount of it as optimal anxiety can actually be a good thing.

When you challenge yourself, you can build upon an enhanced amount of productivity that allows you to do more than you possibly ever thought you could.

 

Seek Assistance to Leave Your Comfort Zone

If you are stuck or in need of some help, don't be afraid to ask or seek assistance with accomplishing your goal. There are people out there and different wellness communities that are eager and ready to you can help you break through your goal.

One great example if you want to learn how to cook healthier meals at home is Blue ApronThey provide you with the ingredients and measurements that you need to prepare your meal so you don't have to wander around the grocery store trying to figure out what to buy. However, you'll still need to learn how to prep and create the meal yourself, but Blue Apron is a good stepping stone to help you learn how to cook.

 

The Benefits of Breaking Through Your Comfort Zone

 

"When you think of your health, fitness, and general lifestyle and if it seems overwhelming to you, it's because you're trying to think of it all at once. You're trying to think of how to fix everything at once when in reality all you have to do is be willing to step outside the comfort zone and take baby steps towards that first thing that's going to have the biggest impact in your life." - Rob Dionne

 

You don't have to try to leave several comfort zones at once because that can create the large amount of anxiety that we want to avoid. To reach optimal anxiety and challenge yourself to help improve your life, just pick one thing to do on a daily basis until you get comfortable with it.

Expand your horizons by focusing on the biggest thing that will change your life and remember to start small. Read a fitness or nutrition book, try a new workout, or challenge yourself to do something new.

There are so many benefits to getting outside your comfort zone:

  • Discovering your 'Why?'
  • Positive energy
  • Enhanced self-image
  • Higher self-confidence

 

 

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

3:00  Rob's One-On-One Coaching

5:40  CONTEST: Leave a review and win a book!

6:40 What is a comfort zone? Why does it harm our health and wellness?

11:00  How to begin to break out of your comfort zone.

12:20  What is optimal anxiety and how do you begin to incorporate it into your life?

13:40  Why you don't want to push too far out of your comfort zone and try to be able to do everything.

15:30  How to keep yourself growing through life and continuing optimize your comfort zone.

17:00  The benefit of the optimal anxiety zone to help you make better choices for your life.

19:00  Why you don't have to be alone when you break out of your comfort zone.

21:45  The benefits of optimal anxiety and breaking out of your comfort zone.

26:00 Rob and Devon's experiences with stepping outside their comfort zone.

28:30  How successful people like Tim Ferris and Arnold Schwarzenegger were able to step outside their comfort zones.

35:00  Why it's time to end the excuses and start your path towards change.

41:00  How to get comfortable with change and our fears.

45:00  The meaning of the word "fail" in Latin and French and how we interrupt it.

47:00  How we can be proud of those moments when we did step out of our comfort zone.

48:30 Closing comments with Rob and Devon

51:30 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 147 - How to Break Through Your Comfort Zone! We hope you have gained more knowledge on how to be a healthier you!

May 2, 2017

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

 

Help Your Children Create Healthy Habits with Food

 

"If you can present health in an interesting and fun way to children, they will make a change." - Dr. Bill Sears

 

Helping your children to create healthy habits by eating nutritious, whole foods can be quite the challenge. So this week on the Open Sky Fitness Podcast, we invited Dr. Bill Sears aka The Trusted Source for Parents to come on the show and share his tricks and tips to give children the small nudge they need to start thinking about being healthy for life.

We also took some time at the beginning of the show to answer a question from the Open Sky Fitness Podcast group  on Facebook about  static stretching vs dynamic stretching in relation to pre-workout and/or post-workout

 

Shaping Young Tastes

 

"You don't get fat by eating healthy fats. You get fat by eating junk carbs." - Dr. Bill Sears

 

It's basically impossible to get kids to eat all of their vegetables at dinner or eat a piece of fruit instead of a cookie as a snack. But if we associate health foods with something that is relevant and important to the child, eating healthy could become a major focus for them.

Simply call a group of foods something like "soccer food, "tall food," or "pretty hair food." If your child is having a hard time believing you, ask a mentor such as a sports coach or teacher to help step in.

Dr. Bill's Rules of Two

It takes two months to help a child like healthy foods. To help them stay on track, teach and remind them of this saying that Dr. Bill came up with:

 

"Eat twice as often, eat half as much, and chew twice as long."

 

The Best Nutrition for Babies

 

"A mother's milk contains the very nutrients that the brain loves such as the best fats and that's why healthier and smarter babies tend to be breast-fed. Mother Nature intended it to be that way." - Dr. Bill Sears

 

A mother's milk is vital for a healthy brain and according to the latest research, babies could benefit from it most if they're breast-fed for up to 3 years.

When a baby begins to eat solid foods, Dr. Sears recommends including avocados and salmon.

At 6 months, babies can begin to eat avocados and salmon at 7 months to help develop a healthy brain. Why avocados? Because the brain is the No.1 organ affected by nutrition and healthy fats are a great way to introduce healthy, fatty, solid foods.

 

 

The 5 S Diet

 

"The root cause of most illnesses and ailments is inflammation because our immune system is out of balance. We're a sicker society than we've ever been. People will object and say, "Well, we're living longer." That's true, but we're living sicker. Our health spans, not our life spans, is what's really important." - Dr. Bill Sears

 

To help prevent inflammation, Dr. Bill suggests following the 5 S Diet:

The 5 S Diet

  • Salmon (Wild Alaskan Salmon)
  • Smoothies with healthy fats
  • Salads
  • Snack Smart
  • Science-based Supplements

 

What Not to Eat to Avoid Inflammation

 

"The organ most defected by artificial sweeteners is the brain. When you consume aspartame, the crave center in the brain lights up and you crave more sweeteners. You don't lose weight by drinking a diet cola. Soft drinks are the number one cause of inflammation." - Dr. Bill Sears

 

Avoid anything with:

  • Added sugars on food labels
  • Chemical foods that include
    • High Fructose Corn Syrup
    • Artificial Sweeteners
    • Flavor Enhancers
    • MSG

Don't Do Diet Drinks

 

About Dr. Bill Sears

Dr. Sears, or Dr. Bill as his “little patients” call him, has been advising busy parents on how to raise healthier families for over 40 years. He received his medical training at Harvard Medical School’s Children’s Hospital in Boston and The Hospital for Sick Children in Toronto, the world’s largest children’s hospital, where he was associate ward chief of the newborn intensive care unit before serving as the chief of pediatrics at Toronto Western Hospital, a teaching hospital of the University of Toronto.

He has served as a professor of pediatrics at the University of Toronto, University of South Carolina, University of Southern California School of Medicine, and University of California: Irvine. As a father of 8 children, he coached Little League sports for 20 years, and together with his wife Martha has written more than 40 best-selling books and countless articles on nutrition, parenting, and healthy aging.

He serves as a health consultant for magazines, TV, radio and other media, and his AskDrSears.com website is one of the most popular health and parenting sites. Dr. Sears has appeared on over 100 television programs, including 20/20, Good Morning America, Oprah, Today, The View, and Dr. Phil, and was featured on the cover of TIME Magazine in May 2012. He is noted for his science-made-simple-and-fun approach to family health.

 

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 Static stretching vs dynamic stretching in relation to pre-workout and/or post-workout

7:35  Why dynamic stretching is good for the body

14:00  Static stretching and its benefits

21:35  Introduction to Dr. Bill Sears

23:00  Inflammation and Inflammatory Diets

26:30  The Dr. Sears Wellness Institute

31:00  The 3 Magic Words to teaching kids how to eat healthy

 

32:00  Why avocados and salmon are such great foods for babies and young children to eat.

 

33:50  Why the ideal amount of time to breastfeed your baby could by 3 years.

35:40  Dr. Bill's Rule of Twos

 

38:00  The connection between the tongue, brain, and gut to help shape young children's taste buds

39:20  How can we help multiple children start to like healthy foods.

44:00  How to talk to your child about healthy foods like salmon

49:45  Why is inflammation so important?

52:50  What are some of the foods that people should be eating to help with inflammation

 

58:10  What foods should people stay away from to avoid inflammation

 

59:35  Is there a danger of inflammation from diet sodas?

1:05:35  Why crash diets don't work compared to just eating whole foods on a regular basis.

1:12:00 Why we should take our health into our own hands.

1:15:30  Rheumatoid Arthritis: food and exercise recommendations

1:18:20 Closing comments with Rob and Devon

1:21:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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!

 

 

Apr 25, 2017

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

 

Do We Actually Need GMOs?

 

"If France was able to decrease the amount of  pesticides and herbicides and yield the same amount of crops while the USA increased herbicides and decreased pesticides but had no increase in crop yields with GMOs, then what's even the need of GMOs? Money." - Devon Dionne

 

On this week's episode of the Open Sky Fitness Podcast, Devon and I wanted to focus on nutrition and specifically Genetically Modified Organisms aka GMOs. What are they, when did we start to use them, and have they made any type of impact are the questions we'll be answering and more.

 

What Are Gyrotonics?

BONUS! As many of you know from listening to the most recent introductions, Devon is not only a certified holistic nutritionist, but also a certified gyrotonic instructor. Like some of the members of the , you might be asking yourself, what exactly does a gyrotonic instructor do? We took some time at the beginning of the episode to explain how gyrotonics got its start, how a gyrotonic gets certified and what they do, as well as how gyrotonics benefits the body.

 

How GMOs Got Their Start

We began to introduce GMOs into the food chain back in 1998. Even before the, we've been creating hybrid foods for years with cross-pollination, but we had never genetically modified them like this until now.

GMOs are created by splicing the genes and adding new DNA information into the genetic pattern. This new genetic information doesn't even have to come from the same type of food, they can be from different biological kingdoms.

BT corn is genetically engineered that would use less pesticide and so they put in new bacteria into the DNA of the corn so that they naturally have pesticides and when the bugs eat the corn, they die. Its not toxic to us, but to insects.

 

"You can vote with your wallet. If you're buying food that says "Non GMO," local, and organic foods, then place your vote." - Rob Dionne

 

 

Genetically Modified Food

 

"The seeds are so unique that they need to be patented. But at the same time, they're so substantially equivalent to other seeds, there's no need to label them, test them, or otherwise regulate them." Monsanto on not labeling their GMO ingredients in products.

 

There are two types of GMOs: GMO1 foods and GMO2 foods. However, we don't really know the true consequences yet of genetically modifying food, but GMO2 type foods sounds particularly harmful.

As mentioned above, GMO1 foods are created by splicing the genes and placing natural genetic information  to try to improve them. However, to create a GMO2 food, the DNA is computer generated in a lab and not natural at all.

The most common types of GMO1 foods include:

  • Corn
  • Soy
  • Cotton
  • Sugar beets (no. 1 source of our sugar)
  • Canola oil
  • Alfalfa
  • Hawaiian papaya
  • Zucchini
  • Yellow Squash

Specifically, Bt-corn is genetically engineered to require less pesticide by putting new bacteria into the DNA of the corn. By doing this, the modified Bt-corn species naturally contains pesticides that are toxic to bugs, but not us.

The most common types of GMO2 foods include:

  • Canola oil
  • Potatoes
  • Arctic Apples (that don't naturally brown after you slice them or take a bite)
  • Stevia
  • EverSweet
  • Patchouli
  • Rose Oil

 

 "And now we're taking GMOs to the lab, but do we really need to? GMOs are like a supplement that we don't even need. The highest GMO crops are corn, soy, and sugar and these are all of the foods that are killing us. They're causing obesity, diabetes, and heart disease and our government is funding this." - Rob and Devon Dionne

 

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 Gyrotonic and  Genetically Modified Organisms (GMOs)

2:30  The history of gyrotonics.

4:00 The different gyrotonic machines.

9:00  What gyrotonics can do for the body and why it's so beneficial.

12:00  Different breathing techniques you can use for gyrotonics.

13:00  Who should consider doing gyrotonics and where you can do it.

18:10  What are Genetically Modified Organisms?

20:00  About Monsanto seeds

21:30  When did we start creating GMOs?

23:00  How do we genetically modify food?

28:00  Different pesticides that Monsanto has created such as Roundup Ready and why they eventually don't work anymore.

30:00 Controversies for Monsanto and new products

33:00  How GMOs are affecting the world and government policies

34:10  Recent studies on GMOs and its affect on our bodies

35:00 The story behind GMO1 foods and the new GMO2 foods

36:00 What foods are genetically modified

39:30  GMOs don't need to be labeled as of now

40:00  About F1 hybrid cross-pollinated seeds

43:35  How you can make a difference with your wallet

45:00  What to look for in the ingredients of the packaged foods that you buy.

47:15  Comparing the USA's use of GMOs to other countries that don't use them like France, Germany, and Russia

51:40  Closing comments with Rob and Devon

1:11:55  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Apr 18, 2017

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

 

The Power of Paleo to Heal Your Body

 

"You can start small. Just eliminate one thing at a time or try baby steps. Two steps forward is better than nothing when you're changing your health." - Cristina Curp of Castaway Kitchen

 

On this week's episode, Rob had a wonderful interview with Cristina Curp of Castaway Kitchen. They discussed how Cristina discovered she had an autoimmune disease and how not only she, but her entire family has turned towards eating healthy foods including Paleo based recipes.

On this episode, you'll also learn:

 

Healing Cristina's Hidradenitis Suppurativa with Paleo

For years, Cristina had Hidradenitis Suppurativa [HS] which is a chronic autoimmune disease which is incurable, extremely painful, skin disease. After years of seeking help from dermatologists, she decided that this was just the way her body was and she would always be like this.

Then, Cristina began to take out certain foods from her diet and noticed an extreme change. By leaving out night shades and gluten to follow a Whole 30 and Paleo based diet, she was able to heal her skin and leaky gut.

 

Autoimmune Disease and Nightshade Foods

What are nightshade foods? They belong to a particular food group family and include:

  • Tomatoes
  • Tomatillos
  • Eggplant
  • White Potatoes (not Sweet Potatoes)
  • Goji Berries
  • Tobacco
  • Peppers (bell peppers, chili peppers, paprika, tamales, tomatillos, pimentos, cayenne, etc)

 

Fast Twitch vs Slow Twitch Muscles

Rob and Devon also took some time at the beginning of the show to answer a question from the closed Open Sky Fitness Podcast group  on Facebook about fast twitch muscles vs slow twitch muscles. On the show, you'll learn about the difference between each muscle group and how to strengthen both of them.

 

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  Fast twitch vs slow twitch: Does it influence the way we train and our performance?

8:00  How to know if you have more fast twitch or slow twitch muscles.

13:00  How to train your muscles for max results

14:40  Rob and Devon's workout tips to strengthen muscles, build your muscle mass with hypertrophy, or improve your endurance.

21:15  Introduction to Cristina Curp of Castaway Kitchen

24:00  Cristina's story and why she began to follow Whole 30 and Paleo diets

27:10  Cristina explains what the Whole 30 program is all about and how it's helped her improve her autoimmune disease and overall health.

29:30  Cristina discovering her main triggers for her autoimmune disease: nightshade foods

32:00  How Cristina handles avoiding nightshade foods around her family

33:00  How bread can affect autoimmune diseases

34:40  How parents can transition into being healthy around their families

37:00  Cristina and her family's favorite Paleo recipes

38:40  What's in Bob's Red Mill ingredients that make it so safe for Paleo baking.

43:00  How Cristina transitioned from eating her favorite foods as a child to cooking Paleo friendly recipes. What happens when her entire family gets together to eat?

44:30  How Cristina's entire family transitioned to eating healthier foods.

47:00  How Cristina's husband has changed because of Paleo recipes.

51:00  The affect some foods can have on Cristina's mind and body. Why she follows a low-carb diet.

59:15  Cristina's favorite meal to cook: crispy ground beef with garlic, lemon peel, turmeric root, and lots of herbs

1:02:45  Cristina's favorite Paleo ingredients or meals to cook for her family

1:05:10  About Cristina's books: 30 Minute Clean Eats on a Budget, The Autoimmune Protocol Instant Pot Cookbook, 35 Paleo Low-Carb Recipes

1:10:00  Closing comments with Rob and Devon

1:11:55  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Apr 11, 2017

Back Spasms and Problems 101

 

"Most back spasms are from either not stretching and warming up or from sitting all day. You really can't escape back spasms. Even if you're physically active, they're impossible to avoid. Even for us." - Rob and Devon Dionne

 

Do you find simple tasks like picking up something off of the floor or twisting to reach something behind you painful and straining? When we think of back pain, we usually imagine someone suddenly throwing out their back. But back pain can happen day to day and even the simplest of movements can cause it to happen.

Recently, Devon experienced a horrible back muscle spasm the day after a dance class and we had the idea to talk about back spasms on the show.

On today's episode of Open Sky Fitness, Devon and I go into depth about:

  • The different parts of the back
  • How back spasms can happen and what they feel like
  • The difference between a strain and a sprain
  • The difference between a bulging disc, a herniated disc, and a ruptured disc.
  • What degernative disc disease is and what it feels like
  • Sciatica
  • Piriformis Syndrome
  • The importance of stretching and being pro-active with building a strong body
  • Why good sleep and nutrition are so important for your back's health

 

"We need to know how we got our back problems before we can treat them." - Devon Dionne

 

How to Treat and Prevent Back Spasms & Pain

 

"Be mindful if you always sit the same way. If you don't switch up how you sit every once in awhile, those movements can cause problems in the future. Mix things up and keep your balance steady." - Rob Dionne

 

To relieve your back pain, we suggest the following treatments:

  • Ice or heat the area, but icing is better.
  • Visit a chiropractor or a massage masseuse
  • Take pain medication for major pain
  • Use a spinal decompression machine

To prevent future back spasms and pain in the future, you want to be pro-active and focus on building your core strength. We suggest the following activities:

  • Gyrotonics
  • Sitting on a yoga ball
  • Planking
  • Any form of daily exercise and even just a walk
  • Marching in place on a trampoline
  • Anything that helps to release endorphins such as meditation

 

"Stretching is not just about warming up your body. It's also about realigning it so that you can avoid injury during your workout." -Devon Dionne

 

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

3:00  The topic of the day: back spasms

4:00  Why do our backs hurt? What is back pain and what is the problem?

4:30  The different parts of the back and spine explained.

4:50  Signs that your lower back/lumbar area of your back is hurting.

5:30  Signs that your thoracic spine is in pain.

6:40  Signs cervical neck pain

8:00  All about muscle spasms and how they happen.

12:20 The difference between a muscle strain and a sprain.

13:50  The bones in the back and what problems can occur there (bulging or herniated discs).

19:30  Why some people get bulging discs and either have pain or don't have pain.

20:00  The difference between a bulging disc, a herniated disc, and a ruptured disc.

21:00  The degenerative disc disease:  how it can happen and what it feels like.

23:00  Sciatica explained

25:00  Piriformis syndrome explained and how to heal it with yoga or a massage.

27:50  Find out how you hurt your back before you begin to treat it.

29:10  Why it's important to not just stretch and warm up before a workout, but also realign your body to help avoid back spasms and other injuries.

33:00  How to avoid a future back injury or spasm.

35:00  How to treat back pain and spasms.

42:00  How to be proactive about potential back pain in the future: Core strength building

44:00 Your back's posture

49:50  The connection between your back's health with sleep, stress, and anxiety.

51:30  Pay attention to where you hold the stress in your body

52:00  How you can get a good night's sleep to help your chronic back pain, anxiety, and stress.

52:30  The power of actively stretching out and strengthening your hamstrings daily.

55:50  Increase your intake of ant-inflammatory foods

57:00  Closing comments with Rob and Devon

1:24:30  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

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