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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: January, 2017
Jan 31, 2017

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

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!

Should You Count Calories?

Are counting your calories really worth it? On this episode of Open Sky Fitness, Rob and Devon discuss the disadvantages and benefits of counting calories on a daily basis.

Counting Calories is a Mental Game

 

"Doing such a low-calorie diet can be dangerous because you don't really learn how to live a healthy lifestyle. You learn how to live a low-calorie deficit lifestyle and it messes with your body." - Rob and Devon Dionne on one of their clients following a low-calorie diet to lose weight fast.

 

The mentality that we have to eat less and move more actually hurts us. It makes us all feel targeted and that we're not doing enough even though we're really giving it all we've got.

All of our bodies are different and we have different health goals. Diets are created to help people, but the reality is that extreme diets like low calorie diets only help 5% of people! That's right, low calorie diets have a 95% fail rate!

 

A Strict Health Program or Diet is Not Your Golden Ticket

Programs like The Biggest Loser or meal plans like Jenny Craig and Weight Watchers may seem like they help people experience health miracles, but they're really not sustainable in the long term.

Once you're done with a program like The Biggest Loser, you have to figure everything out for yourself again. You're not in such a strict environment anymore. You have to learn how to cook for yourself and maintain your healthy lifestyle while balancing everything  out- work, family, and other responsibilities at the same time.

 

"The best thing that you can do to see improvement in your health is to eat whole foods and find a physical activity that you love and can do for 2-3 times a week." - Rob and Devon Dionne on living a healthy life.

 

What is a Calorie?

 

It's true that if you eat more calories than you can burn, you will gain weight and if you eat fewer calories than what your body needs, you will lose weight. But the question to answer is: How are you burning those calories? - Devon Dionne

 

A calorie is essentially a unit of energy that the body can utilize.

It's easy to keep track of the calories that you take in, but it gets complicated when you want to calculate how many calories you're burning with exercise.

A lot of people believe that the calories that come from what they've eaten and what they're burning are the same, but this is not true. There are many different factors that come into play that help you burn calories.

Your body actually utilizes and burns calories in 4 different ways:

  • Resting metabolic rate
  • Thermogenesis: the calories it takes for your body to digest food
  • Hormones
  • Exercise

 

Your Resting Metabolic Rate

 

"We're genetically designed to over eat. So when we have the opportunity to over eat, we do it because our bodies are designed to store as much excess energy as possible for the times when we do not have the opportunities to consume food." - Rob Dionne

 

Think of your body like a bank and the calories that you consume are your salary. Each day, you take in a certain amount of money/calories and you either spend it all or you have a bit left at the end of the day. The money/calories that are left over from before go into the bank/body storage.

If you spend what you take in, you don't lose weight and stay the same, but if you have calories left over, you gain weight by storing fat.

Doing a low calorie diet is like chopping our salary by 1/3 of what our body is used to consuming. When we lower our calorie intake, our body learns that it cannot burn as much as it could before because it wants to hold onto the fat that we've stored.

Storing calories and fat is a natural survival tactic that humans have had for centuries. We've had it ever since we were hunters and gatherers when food wasn't always available for us.

A low calorie diet lowers your metabolic energy rate because your body wants to hold onto the energy.

 

Thermogenesis: Whole Food vs Processed Food

Thermogenesis tells us how many calories we're able to burn in our digestive system.

There was a study done about how our bodies are able to burn calories when we eat whole foods vs. processed foods. During the study, one group ate whole-wheat bread sandwiches with real cheddar cheese and the other group ate white bread with processed cheese. In a nut shell, the study concluded that we use way more energy and calories to digest whole foods than we do for processed foods.

The quality of food that we eat makes a difference in the amount of calories we burn. 

In another example, Rob and Devon took a close look at how a processed meal of 1,700 calories from a fast food restaurant compares to a whole meal of at most 1,000 calories that contains a steak with veggies and/or potato.

Our body can easily digest the 1,700 calorie meal so our body doesn't really burn a lot of calories. However, when we eat a whole meal of steak and vegetables, the body burns so much energy and calories just to digest all of the food during thermogenesis.

 

The Connection Between Calories and Hormones

 

"Calories in restaurants and on labels can give or take by 20%. So the FDA will allow for a protein bar to label the product as having 20% less calories than it actually does have. Therefore, a protein bar may say it has 200 calories, but it could actually have 20% different and have up to 240 calories." - Devon Dionne

 

Insulin Production Can Increase

When we're healthy, our cells are able to receive energy from food in the form of glucose. If we have too much glucose, then the excess amount is stored as fat.

If we follow an unhealthy diet, the glucose is unable to get into the cells to give us energy. Instead, the glucose just ends up staying in the blood stream. But we don't want the glucose to stay in the blood stream and so our body keeps pumping more and more insulin to try to get rid of it. If the glucose has no where to go, then it ends up in the liver and stored as fat. When there's too much glucose in the body, we can become insulin resistant.

When we have so much insulin in our bodies and we're depleted of energy, we could have Type 2 Diabetes.

 

The Function of Adrenaline Can Slow Down

Because of over production of insulin, adrenaline cannot function properly. It cannot use fat from the cells and utilize them. If you eat all the time, you'll have too much insulin and your body cannot release adrenaline.

 

The Right Amount of Proper Exercise Can Burn Calories

 

"Cardio is a great way to burn calories in the moment. But weight lifting burns more calories overtime and increases both your metabolism and insulin sensitivity." - Rob and Devon Dionne

 

No one should feel like they have to force themselves to do a certain workout for so many hours and days each week. To help you burn more calories with exercise, find something that you enjoy doing. Whatever form of exercise you love to do, make sure that it's doable and you can do it a couple of times each week. Maybe you can't hike every day, but you can at least go for a run or hit the gym during the working week.

The best way to see results is to do both cardio and lift weights. Cardio helps you instantly burn calories, but lifting weights will allow you to have long-term results.

Just keep in mind that the more muscles you have, the more weight you will have to lift over time.

 

Too Much Exercise is a Recipe for Disaster

Believe it or not, there is such a thing as working out too much. Over-exercising will actually help you gain weight!

When you're stressed out and you're working out a lot, your cortisol stress levels will increase. When your cortisol levels are high, it decreases your insulin resistance and you hold more weight in your body.

 

When Is Calorie Counting a Good Idea?

Calorie counting can be good for two things:

  1. A starting point to know your body
  2. When you're preparing to be in a fitness competition

Counting calories is a great way to know the base point of  your health and how many calories you're eating each day. It can help you pay attention to the foods that you're eating, the portion size, and understand how many calories you should cut out from your diet.

You don't have to count calories forever. Just do it for a week or so to understand your personal nutrition. 

Keep a food journal to track everything including how many carbs, proteins, macro-nutrients, and fats you're eating.

 

Counting Calories Can Do More Harm Than Good

 

"What are you learning about your body when you go on a diet? Besides just losing weight, are you paying attention to your energy levels, digestion, sleep, or even your mental health? Pay attention to those factors because when you put your body through a calorie deficit, it's less likely that your body will be able to run smoothly." - Rob Dionne

 

Unless you're just starting to take a look at your nutrition or you're going to be in a body building competition soon. There's really no reason why you should be concerned with counting calories.

To summarize this topic, here are reasons why you shouldn't be counting calories:

  • It's mentally unsustainable
  • Slows down your metabolism
  • Easy to yo-yo your diet
  • Creates stress and bad moods
  • Poor quality of food from programs like Jenny Craig and Weight Watchers
  • Harms your digestion, sleep, and mental health

 

 

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

5:00  Yes or no? Calorie counting: effective strategy for weight loss in the long term?

8:00  Why programs like The Biggest Loser won't help you live a healthy life for the long-term

10:50  What is a calorie?

12:35  Resting metabolic rate explained

18:05  Thermogenesis: How many calories burn in our digestive system

21:30  The connection between calories and insulin

28:50  The function of adrenaline

30:30  The quality of food makes a difference with burning calories

33:15  Low calorie diets increase stress hormone levels

35:00  Different cultures and lifestyles have different diets to follow

36:20  How exercise affects your intake of calories

39:00  There's such a thing as too much exercise

39:30  A summary of why you should avoid a low calorie diet and even counting calories

47:20  Closing comments with Rob and Devon

50:10  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 133- Should I Count Calories? Why or Why Not? We hope you have gained more knowledge on how to be a healthier you!

Jan 24, 2017

"It's so valuable to have a sustainable relationship with your body. Movement is medicine. People don't need doctors, chiropractors, or physical therapists. What they need is to become more active and that's when the personal trainer is the conductor of the locomotive system." - Dr. Craig Liebenson on how we can recover with the power of  functional movement

 

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!

 

The Power of Functional Movement with Dr. Craig Liebenson

On this week's episode, chiropractor, Director of L.A. Sports & Spine, professor, and author, Dr. Craig Liebenson joined us to discuss how we can stabilize and strengthen our bodies.

But before Rob got into the interview with Dr. Liebenson, Devon and him wanted to talk about an awesome app that one of our OSF Facebook group members mentioned called Meetup.

 

Meetup App: Get Motivated to Stay Healthy

 

If you're struggling to stay fit and healthy, one great method to try is using the Meetup App. Look up people who are interested in doing similar activities as you such as hiking, biking, yoga, CrossFit etc so you can all workout together.

When you find a group of people who have similar interests as you, it can really boost your motivation. 

Another great thing about the Meetup app is that it's not just for meeting up to do sports or physical activity. You can also use it to talk to people about topics in your field, about family, or education, etc. It's a great way to make connections and network with people in your area.

 

Benefits of Functional Movement Exercises

By now you've probably noticed that a lot of exercises that are explained in health magazines or online videos only focus on isolated movements of one problem area. However, what we should be focusing on to help us avoid injuries and physical limitations are functional movement exercises.

Why are functional movement exercises so important for our health? It's important because all of the different parts of the body are connected. Therefore, you may have to focus on healing one part of the body to be rid of the pain in a totally different area.

Functional movement is about keeping our muscles strong as we go through life. It's about being able to bend, squat, and kneel without any pain as well as prevent falls, be spry, and move well when we're older

 

Investigate and Heal the Root of Your Pain

 

"Functional training is not a general thing. It's a very specific thing and is meaningful to the individual. There are different things that a tennis player needs to focus on compared to a runner." - Dr. Craig Liebenson

 

Just as our bodies are unique, so are our pains and injuries. To discover the root of your pain or ache, you have to look for hidden skeletons. The better you know your body, the more dependent you will be on yourself to find, treat, and heal any pain or soreness.

If you seek out a chiropractor, physical therapist, and/or personal trainer, they should all be working together and cheer you on during the entire process.

Don't be discouraged if you get to the point when you no longer believe that there is hope to healing your pain. We can turn our bodies around at any age. To begin feeling more active, just focus on simple movements and getting up during the day.

 

Recover with Functional Movement

 

"Everybody is an athlete in my mind. If you have a body, you're an athlete. I want everyone to develop a sustainable relationship with their body." - Dr. Craig Liebenson

 

To begin to heal his patients with functional movement, Dr. Craig Liebenson starts from the very beginning by looking at their chronological pasts. By learning what people have done in the past or their genetic history, he can understand what their body is capable of and what needs to be improved to boost their functional capacity.

With that knowledge, Dr. Liebenson teaches his patients how they should be moving and how to improve their mobility by simply modifying their movements when performing physical activities.

 

Healing & Strengthening Your Body at Home

 

To get started with healing your body through functional movement, you don't even have to leave your home. Just spend some time with yourself  to think about where the root of your pain may be located in your body.

After reviewing your history including pains, injuries, and stresses, focus on where your current pain is located. What have you done before to treat that area and what are your triggers? Triggers can be anything that irritates the body such as a movement or stretch.

By just modifying your body's movements, you can naturally stabilize and strengthen tissues without any weight lifting. 

 

Examples of Functional Movement Exercises

 

"Functional training is first about stability and then strength" - Dr. Craig Liebenson

 

When it comes to healing the body, don't do specific isolated movements or spot training. Instead, you want to retrain the body with functional movemnet patterns. 

Examples of functional movements for the knee when you need to stabilize and strengthen it include:

  • Lateral squats
  • Single dead lifts

Basic exercises that can help begin the process of including more functional movement in your workouts include:

  • Hip thrusts
  • Glute bridges

 

Don't Just Sit There, Get Up and Move

To have an active body, we need to be continuously focusing on functional movement. The simplest way for us to get started is to stop staying in a sedentary position for so long and just walk around. This is very important if you have a desk job and let's face it, these days we're all glued to our computers at work.

Try to find a way by adding movement to your day by either getting a Fitbit to motivate you, buy a standing desk, or take microbreaks during the day just to get up and walk around for awhile.

It doesn't have to be difficult to be active during the day. 

 

The Power of Functional Movement Each Day

When we stay inactive during the day, it can lead to other health problems that can be even more difficult to reverse such as obesity, Type 2 Diabetes, dementia, Alzheimer's, heart disease, cancer, and more.

 

About Dr. Craig Liebenson

Craig Liebenson The Power of Functional Movement Open Sky Fitness PodcastDr. Craig Liebenson is the Director of L.A. Sports & Spine which is a pain management, rehabilitation & performance enhancement center providing one on one musculoskeletal care.

Dr. Craig Liebenson's Career

He is an Adjunct Professor in the School of Chiropractic, Division of Health Sciences at Murdoch University, Perth Australia and consultant for the  the Anglo-European Chiropratic College M.Sc. programs in Chiropractic Rehabilitation. The first ever chiropractic member of the McKenzie Institute (U.S.) Board of Directors he serves on the editorial boards of numerous journals including the Journal of Occupational Rehabilitation; the PM&R  Journal of Injury, Function and Rehabilitation; the Journal of Bodywork and Movement Therapy; and Journal of Manual Therapy.

Dr. Liebenson is the first health care provider in California to receive a Certification of Recognition from the National Committee for Quality Assurance (NCQA) on Achievement of Recognition for Delivery of Quality Back Pain Care. He is actively engaged in ongoing research on the spinal stabilization system as a Visiting Scholar at Pr. Stuart McGill’s Spine Biomechanics Laboratory at the University of Waterloo. He began studying with both Dr. Karel Lewit and Pr Vladimir Janda beginning in 1987 and began hosting Pavel Kolar’s programs in the late 1990’s.

Published works by Dr. Craig Liebenson

Dr. Liebenson publishes extensively and is the editor of  the book/DVD Rehabilitation of the Spine: A Practioner’s Manual (2nd ed), 2007, DVD series Yoga & Ergonomics; Core Stability Training; & Functional-Performance Training and the The Functional Training Handbook (2014). He has had books published into Spanish, Greek, Korean, Chinese, and Japanese. He worked as team chiropractor for the N.B.A. Los Angeles Clippers from 2005-2009, consulted with the M.L.B. Arizona Diamondbacks, N.F.L. Seattle Seahawks, and Boston Sports Medicine and Performance Group. He serves on the Advisory Council for Equinox worldwide luxury fitness gyms.

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:20  Meet Up app: Struggles with Staying Motivated

9:15  Introduction to Craig

10:30  The beginning of Craig's interest with functional movement

13:00  Changes in the chiropractic world

15:45  How Craig helps his patients

19:30  Who are your clients? Are they mostly athletes or average people?

We have an inactivity crisis- obesity, type 2 diabetes,

23:30  Craig's definition of functional training

26:20  How do you help patients from your first meeting

31:00  How can we treat pain on our own?

33:30  How inactivity can harm our bodies

34:30 Functional Movement 101

38:10  How can someone create more mobility in their shoulder via the back?

40:00 Easy exercises to stretch and relieve your body

44:00  How we evolved to stand and sit up-right

47:00  The medial collapse of the knee for women explained

50:00  What do women need to be doing for functional training?

51:45  The benefits of functional training

54:40  Craig's struggles with mobility: what he works on or wants to work on.

59:00  Connect with Craig

1:02:35  Closing comments with Rob and Devon

1:05:00  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 132- Dr. Craig Liebenson: The Power of Functional Movement! We hope you have gained more knowledge on how to be a healthier you!

Jan 17, 2017

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

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!

 

Build Momentum to Get Healthy

Now that it's the new year, we're all coming out fresh with goals and ideas for ourselves and how we're going to make this year great. We feel like we have it all.

But once we hit mid January, our fiery will and inspiration has been lost. Why is that so? How can we be so excited about a goal or idea and then it's gone from our minds?

Health and wellness is a journey that can't be completed in 2 weeks. There is no end and we have to constantly work towards bettering ourselves.

As you listen to this podcast, Rob shares his own struggles with finding himself on his health journey and he's not done yet either. Discovering good nutrition and creating habits to exercise through out the week takes time and motivation.

We can't give up on our health goals so easily. We need to discover our inner confidence if we want long-term results.

 

 

A Healthy Journey is a Roller Coaster Ride

 

"We have to accept that it's going to be a journey to be healthy. The process is the result." - Rob Dionne

 

Our health journey is like a roller coaster ride. As the ride clicks towards the sky and highest point of the ride, these clicks are like your health goals. All these habits and things that you do to get healthy help push the momentum forward until you're on top of the roller coaster ride.

Once you're on top of the ride and you go over, it shouldn't feel like you need much effort to move forward and stay healthy. 

Quick fix diets like cleanses won't help you stay healthy for life. This is like being shot out of the cannon and nothing happens afterwards. But if you make healthy habits to eating nutritious foods, drink lots of water, get plenty of sleep, and exercise, then your health journey continues onward for life.

 

Simply Start by Creating Good Habits

 

"You should become so comfortable with your new health habits that you don't even have to think about doing them." - Rob Dionne

 

To help you build your momentum and become motivated to work towards getting healthy, simply start by creating good habits. These habits should be as effortless as brushing your teeth or checking your email right away in the morning.

Choose easy tasks to make into habits such as:

  • Drinking 80-100 oz of water each week
  • Taking a walk every day
  • Spending 10 minutes to meditate
  • Adding a gree vegetable to one meal each day

 

Unfortunately, we can't go from being unhealthy to health at the drop of hat. Just like any other new changes we have to go through in life, being healthy takes effort and patience. Think of it like preparing for a marathon. You would never go run a marathon next week without any experience (unless you're Barney Stinson from How I Met Your Mother and we all know how he finished the NYC Marathon)

 

If you're going to run a marathon, you have to prepare by running a couple of miles until you're comfortable to add more and help your body get into peak racing condition. Health is the same, you can get healthy by take small, easy steps.

The main point of the story is that it takes time to get comfortable with anything new. The most important part is that you're trying. Your effort is all that matters to help you get healthy and get to where you want to be.

 

What Healthy Habit Should I Start With?

 

"Start by choosing one thing that you know its going to improve your life if you're doing just one thing every day." - Rob Dionne

 

These habits should be easy to accomplish every day like drinking 20 oz each day or going to the gym 3 times a week. Over time, you'll want to do more and more and set new goals for yourself and be farther ahead with your health than you ever were before.

Once you're comfortable with one healthy habit, it's easy to move onto the next challenge.

There are 52 weeks in the year. If you try to add one new habit every 1-2 weeks, you'll be able to accomplish so much by the end of the year!

 

Keep Track of Your Habits with the Streaks App

One way to help you keep track of up to 6 habits is by downloading and using the Streaks App. When you complete a healthy task, just swipe a streak. This will help you to create and build onto good habits with the goal of trying to not break the streak.

 

 

 

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Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

 

8:00 Find momentum and confidence by changing your mindset

 

 

13:00 Commit yourself to making small, healthy habits that last a lifetime.

21:00 It takes time to get comfortable with something new

25:20 Get motivated and passionate about one thing

34:00  Make changes in your life that are you can accomplish

39:50  The app, Streaks, to help you build good habits

 

 

44:00 Closing comments with Rob

48:30 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 131- How to Build Momentum: Simple Strategy for Getting Started! We hope you have gained more knowledge on how to be a healthier you!

Jan 9, 2017

"When you get intuitive with your body, you can be honest with yourself. That honesty and intuition really have to couple together and that will be your map to help you understand where your body is going."- Zach Bitter

 

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!

 

A Short Guide: The New Year Big Gym Rush

Before you listen to the interview with Ultrarunner, Coach, 100 Mile American Record Holder, and 12 Hour World Record Holder, Zach Bitter, Rob and Devon had another special guest on the podcast this week.

CEO and owner of the Los Angeles StrengthRx CrossFit Gym, Justin Schollard, discussed with Rob and Devon about what to do when the big gym rush happens in January when the New Year Big Gym Rush happens across nation.

Whether you're a veteran gym goer or you're just starting to go the gym, you may find the gyms to be over-crowded, a bit chaotic, and unsure of what to do in some situations.

 

Read on to learn how we can all make the gym a great place to be for everyone.

 

Make Your Gym a Comfortable Place for Everyone

Meet New People & Create a Fitness Community

You might feel intimated or uncomfortable when you start going to a gym. You're not sure how to use the equipment, people are lifting heavier weights or are faster at you on a cardio machine, you don't know what to focus on etc.

The best way to get comfortable at the gym, is to meet new people. Join a class that interests you such as dance, cycling, or HIIT for example. That way, you get to know other members and trainers at the gym right away.

At CrossFit gyms such as Strength Rx, you can automatically sign up to join small classes with only 12-20 people per session. That way, compared to joining a 24 hour gym where you're all on your own, you have the chance to get to know others and belong to a community of people with similar goals.

If you are a veteran gym member, try to go out of you way to talk to new members. Even a simple 'hello' or smile will help people to feel welcome at the gym.

 

Go In With a Plan

A lot of people tend to wander aimlessly from one machine to the next without a real plan for the hour that they're at the gym. Instead of going to the gym with no idea what you're going to do, create a plan for yourself. Decide how many minutes of cardio you will do, if today is leg or arm day, how many reps you will do for each set etc.

If you know exactly what you're going to do for your workout, you'll feel focused and confident.

 

Take it Easy

Even if you decide you're going to the gym to walk on the treadmill rather than your neighborhood, you still have a plan and it will help you become more familiar with your new gym.

To help you get started with building your own workout plan, check out our Open Sky Fitness templates here:

Download Results Tracker here!

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

 

Gym Etiquette 101- To Cycle In or Not to Cycle In?

Should you ask to cycle in or wait for someone to be done at a machine? Try to cycle in! You can easily make a new friend or workout buddy at the gym by cycling in with another person. It can be intimidating, but people are usually very friendly and will let you cycle in if you ask politely.

If somebody is lifting way more than you, like 2-3 plates at the dead-lift for example, it's best to let them finish their set and use the equipment when they're done.

 

Zach Bitter: The Life of an Ultrarunner

Ever wondered what it was like to be and race as an Ultrarunner? This week, Rob interviewed Ultrarunner, Coach, 100 Mile American Record Holder, and 12 Hour World Record Holder, Zach Bitter.

Find out how Zach got his start as an Ultrarunner, how to become fat-adaptive, and how Zach trains to compete in 100 mile races.

 

Discover Your Fitness Zone

 

"What I've found is that by just keeping your heart rate consistent, your body will experience enough stress so that it can adapt. But the body shouldn't receive so much stress that it need to spend so much time recovery from it." - Zach Bitter

 

You don't have to go all out to build your body and get faster. If you stay at a comfortable, elevated heart rate, you can easily get into the fitness zone every time you work out.

To discover your fitness zone, simply subtract your age from 180. For example, if you're 40, you're fitness zone heart rate is 180.

180 - your age =  approximately your comfortable heart rate zone

If you find yourself sprinting to stay at the heart rate or feel like you're just walking, tweak your speed until you find the heart rate that allows you to get a good workout in, but challenges you at the same time.

 

Train for a 100 Mile Ultra Marathon

Zach's advice for training and competing in a 100 Mile Ultra Marathon is to have a good time, but to also be prepared for it.

To train for competing in a 100 mile race, you need to design a training program that focuses on the race profile. How elevated is the land? Will you run on flat ground, up hill, or down hill? What is the terrain like? Will you be in the woods, a desert, a field?

Create a program that helps you to improve specific skills that will be necessary for your race. For example, Zach finds it difficult to run down hill so he'll train specifically to help his body prepare for running under that type of condition.

Have a good time and enjoy the process. If you stress too much or go out to hard in practice or the race, it can be a recipe for an injury. 

 

 

Cross Training for Running Competitions

Zach uses cross training as a means to help him strengthen any of his body's weak areas that need to be addressed such as the posterior chain.

His cross training includes:

  • Dead lifts
  • Isolated hamstring exercises
  • Back bridges
  • Kettlebell swings
  • Priming yoga
  • Kinesthetics exercises

 

How to Follow a Fat-Adaptive Nutrition

How do you get fat adapted? We've been told for decades that fat is bad for us, so it can be strange for a person who has avoided fat for most of their life to suddenly begin to start eating it more often. According to Zach, it can take a 2-4 week period to become fat-adapted.

During this time, it's best not to not stress out about your training. Take advantage of this time to focus on having a combined fitness and nutrition goal to re-program your body's recognition of fuel. When you follow a fat-adaptive nutrition guideline, you are convincing your body that it's main fuel is fat, not carbohydrates.

 

Zach's Nutrition

This is what Zach includes in his diet in order to be fat-adaptive:

Breakfast

  • Tea
  • Coffee
  • Coconut Milk
  • Almond Milk
  • Raw Honey
  • Almond
  • Coconut Oil

Post Morning Workout/Lunch

  • Eggs
  • Bacon
  • Stir fry
  • Coconut milk smoothie with possibly:
    • Berries
    • Melons
    • Sweet Potatoes

Dinner

  • Stir fry
  • Vegetable based recipes
  • Chicken
  • Beef
  • Fatty fish like Salmon
  • Protein based meals
  • Organ meats that are nutrient dense
  • Non starchy vegetables:
    • Spinach
    • Peppers
    • Beets
    • Avocados
  • Starchy vegetables on high carb days such as sweet potatoes

 

Become a  Fat-Adaptive Runner 

When you transition to being fat-adaptive, you don't have to stop workout out completely, but be honest with yourself. Go easy on yourself because you're body is going through a lot of stress by focusing on eating fats rather than carbs. Your body has to adapt to eating fat and adding exercise can put your stress too high. 

You'll notice your body changing when you feel tired and grumpy as you experience the "keto flu." After the switch, you'll feel a lot more energetic.

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:50 Introduction to Zach Bitter

3:50  Dealing with the busy New Years gym rush

8:30  How to get comfortable at the gym when you're a new member

13:30 Find people to encourage you and hold you accountable with your new gym goals

14:40 What equipment to use when you're a beginner and how to do a super set.

17:00 When should you go to the gym?

17:40 Gym Etiquette 101

23:30 Interview with Zach Bitter

24:10 The beginning of Zach's racing career

27:40  What does it take to train for an ultra run?

29:00  Keeping up a heart rate pace through training for ultra runs

30:45  What do you do to keep your heart rate down? Do you do interval training or sprints?

34:00  Find a comfortable heart rate zone for you.

35:15  What is the approximate heart rate for runners who can run 4 minute miles in a marathon?

36:25  What training do you do for an ultra marathon?

39:00  How do you train by running on just a track?

44:00  What's your mental focus for ultra marathons?

45:30  Zach's struggles during ultra marathons

47:20  Do you including any cross-training when you're preparing for ultra marathons? Is there a standard ratio of endurance vs strength that's relative to your goals?

51:00 What does your programming look like during the week?

53:30 Finding Your Inner Fitness Intuition 

59:20 What does 'fat-adaptive' mean?

1:02:20  What does your nutrition look like each day?

1:08:00 Why Zach decided to keep dairy out of his diet

1:11:10  How does your digestion affect your training? The importance of food for your training and performance.

1:16:30  How does one transition from getting energy from fats rather than carbs? How can a person do that when they're a distance runner?

1:25:00 What does a typical pre-race  and post-race meal look like for you? How many carbs do you eat on a daily basis vs an event day?

1:33:45  What's next for Zach and ultra running events

1:35:30  Contact Zach to be your running coach!

1:37:25 Closing comments with Rob and Devon

1:39:05 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 130- Zach Bitter: Life of an Ultra Runner! We hope you have gained more knowledge on how to be a healthier you!

Jan 3, 2017

"Any workout is a stress on the body. When you put that stress on the body, it needs to adapt to it in order to grow. Just like normal stress, we use it to grow and improve ourselves. Whether it's stress from exercise, jobs, or life in general, we need recovery." - Rob Dionne

 

Join The Open Sky Fitness Podcast Facebook Page!

That's right! We have an Open Sky Fitness Podcast group 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!

 

What Do You Do if You're Bored with Your Workout?

We had a great question on the OSF Closed Facebook Group about what to do if you're bored with your current workout? What to do to switch things up or see results again if you're stuck in a rut.

The response from our OSF Facebook group members was overwhelming and we'd like to share some of their suggestions here:

  • Rediscover your WHY- What is your ultimate intention and why are you doing what you're doing to reach your goal.
  • Do something different - Take a break from what you're doing (maybe every 4th-6th week) and do something new or fun with your workout - swim, dance, bike, or do yoga for example.
  • Join a fitness group - take a fitness class such as yoga or Zumba or a join of group of people who enjoy doing the same thing as you such as a running club, cycling group, or Master's swim team.
  • Get a new workout program - Either create a new program on your own or ask someone else to write a new program for you. This new program should still help you work towards your fitness goal.
  • Find a lifting or workout partner - It will be fun to do a workout with someone else and they will also hold you accountable to your goal of going to the gym a couple of times a week or completing a goal.

 

The Path to Active Recovery From Stress

 

"Active recovery is being present with yourself and understanding what your body needs." -Rob and Devon Dionne

On this week's episode of Open Sky Fitness, Rob and Devon took some time to discuss how we can use active recovery from stress to help re-build and energize our minds and bodies.

You may think the best recovery is just to completely stop what you're doing and rest, but best recovery is one that still keeps you in motion with your goals and intentions.

"Our bodies need continual active recovery rather than taking a complete rest period." - Devon Dionne

Active Recovery From Stress Open Sky Fitness Podcast

 

What is Active Recovery for Fitness?

You can still keep up with your fitness goals while recovering by staying active on a daily basis.

For example, if you're working out a lot by lifting heavy weights or doing intense cardio activities such as running, biking, and swimming, take a rest day and do a different, but fun activity.

Active recovery for fitness can be joining a dance class, hiking, yoga, or surfing. It can be any other physical exercise that you enjoy doing. The main thing to remember is that it can be any form of physical exercise as long as it's n0t intense, but allows your mucles to function and rest at the same time.

 

Active Recovery from Stress

 

"We have to get over the idea that our stress or physical pains are happening because it's just the way that we are. There has to be something that's causing you to feel the way you are and you can put an end to it by discovering the root of the problem." - Rob Dionne

 

3 Different Types of Stress

According to the American Psychological Association (APA), we can experience 3 different kinds of stress: Acute Stress, Episodic Acute Stress, and Chronic Stress.

To intentionally begin active recovery from stress, you need to take something with yourself to discover what type of stress you are experiencing. 

 

Acute Stress

Acute stress is the stress that we experience on a day-to-day basis. It's the stress that comes and goes away in a short amount of time.

Receiving a speeding ticket or having a bad interaction may cause you to experience acute stress.

If you are not a regular skier, going skiing all day can also cause acute stress on the body because it's a sudden, abrupt stress that your body has to adapt to in a short amount of time.

 

Episodic Acute Stress

Episodic acute stress happens to those are frequently stressed because they take on too much to do at once and blame themselves if things go wrong. They're often in a hurry and will feel overly anxious on a regular basis.

The APA website puts people who have episodic acute stress into two groups: Type A and Worry Warts.

People who are Type A will self-inflict stress onto themselves by following a tight schedule on purpose. They may suffer from migraines and constant tension to the point that they body just shuts down on itself.

Worry Warts are pessimistic and constantly worrying about the future and afraid that nothing will work out the way that they want it to happen. They may feel anxious and depressed.

Episodic acute stress can happen from numerous souces:

  • Learning from watching how our family handles stress
  • Work
  • Relationships
  • A 9-5 hour daily job
  • Working 60+ hours per week
  • Being a stay at home mom and constantly driving children from one place to the next.

Those who self-inflict stress upon themselves may wear it like a badge of honor. They believe it's a positive thing that the more you work, the better yo are as a person because you do so much. However, this mindset will just cause you to experience more problems in the future because you are doing so much.

No one can have a perfect schedule or happy life by doing so much at once that it cause unnecessary stress.

 

Chronic Stress

Chronic stress can tear people down. It can greatly affect those who are dealing with constant stress that is making them feel like there is no hope or escape from it.

Chronic stress can happen because of a job that you hate, not feeling appreciated by others, feeling trapped, or being in abusive relationships with others. People who are located in areas of constant war and repression will also experience constant chronic stress.

 

How to Cope with Episodic Acute Stress

Because episodic acute stress is self-inflicting, you and only you have the power to turn things around for yourself OR with the the help of another person if you don't know how to change your life.

The first step to coping with episodic acute stress is to recognize that you have it and you need to take responsibility to change it.

 

How to Actively Recover from Stress with Good Intentions

 

"When you pick your active recovery, it should be in line with your intentions and goals in life." - Rob Dionne

 

Active Recovery From Stress Open Sky Fitness Podcast

A couple of weeks ago, Rob and Devon discussed The Power of Intention to help us achieve our goals and live the life that we want to be in every day.

When you think about what your intentions are for yourself, you want to try to create a life that you would love to be in every day. 

Here is how you can use the power of intention to help you actively recover from stress:

 

List All of Your Favorite Things

Listen to yourself and make a list of all the things that you love that also help you become more present with yourself and with others. Don't list anything that causes you to tune out such as: binge watching TV, going out a lot, or binge eating and drinking.

 

Schedule Time to Give Yourself More Self-Care

Set aside a certain amount of time to solely focus on giving yourself more self-care. This can be either daily or monthly.

Think about what is holding you back from achieving what you want and then purposefully create a schedule that helps you spend more time focusing on you and your goals.

You should be creating a life for yourself that allows you to have more time for yourself.

 

Think About What Brings You Pure Joy

Make a list of all of the things that truly bring you joy or anything at you enjoy doing. Next, break them down into time categories of how long each thing takes to do: 5 minutes, 1 hour, a fully day? Include anything that you can do a couple of times a day, per month, or each year.

Some daily activities to help break up your stress may include:

  • Walking
  • A short workout
  • Journaling
  • Reading
  • Praying
  • Meditating

During the week, you can enjoy:

  • Favorite outdoor activities
  • Crafts such as pottery or knitting
  • Catching up with friends or family
  • Classes

Try to include anything that helps you to stop for a moment during your week to just be present with what's going on with you.

 

Schedule Time for Relationships

Make sure you set some time aside to focus on building relationships with your family and loved ones.

Choose a couple of hours or full day to cook dinner together, go out on a date, or simply making a habit of eating dinner together at the dinner table.

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

4:00 Facebook group question- What do you do if you're bored with lifting?

10:10  Active Recovery from Stress

12:30  The three different kinds of stress that we deal with

19:00 How to deal with episodic stress

21:00  What mistakes do we make when we try to relieve our stress?

24:00 How to deal with your stress with good intentions

26:00  How is binge watching TV shows giving any value to your life?

28:40  What's a good plan for active recovery from stress?

40:30 How to set yourself up for active recovery from stress

46:00 Closing comments with Rob and Devon

 51:05 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 129- Active Recovery From Stress! We hope you have gained more knowledge on how to be a healthier you!

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