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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: February, 2017
Feb 28, 2017

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

 

"Why would you treat your body as if you were going to get a second chance at another body. Our bodies do regenerate and heal, but the more you think about it, you realize that you get one shot at taking care of your body. We don't get to choose the body we get and we have to treat it the best way that we can." - Rob Dionne

 

 

Open Sky FItness Podcast March Madness Challenge 2017

Join Our March Madness Challenge!

Making Healthy Skills A Lifestyle!

We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle.

We'll begin on Sunday, March 5 and end on Saturday, April 1.

Each week, we'll be focusing on a different area of health and wellness using apps and tools:

  • Nutrition
  • Fitness
  • Mental Health
  • Relationships

Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.

 

Moving Forward and Staying Strong

On this week's episode of Open Sky Fitness, I had the great opportunity to sit down and discuss with Autumn Calabrese about her life story and career as a personal fitness trainer.

Autumn Calabrese is a celebrity trainer, working mom and a best-selling author. Autumn rose to recognition by revolutionizing the Beachbody fitness model with her approachable and comprehensive portion control system.

 

How Autumn Got Back Into Shape After Her Pregnancy

 

"You're weight loss results is 80% based on your nutrition intake." - Autumn Calabrese

 

After Autumn gave birth to her son, she began to focus more on her nutrition to help her get back into shape. She realized that processed cereals, granola bars, and dairy were some of the items that she would have to cut from her diet. Instead she decided to turn her diet around by making minor tweaks to her nutrition intake and eating the following healthy foods:

  • Fruits
  • Vegetables
  • Water
  • Raw nuts without salt
  • Avocados
  • Balancing other macronutrients.

 

Autumn's Tips to Staying Motivated to Workout

  • Have somebody hold you accountable.
  • Keep your alarm away from you so that you physically have to get up to turn it off.
  • Play games in your head while you work out: Just tell yourself to do 10 minutes and before you know it, you'll be warmed up and ready to go for the complete workout.
  • Create a playlist to listen to as you workout.
  • Treat yourself to new workout gear.

 

"The more you cook at home the more you know what's going into your food and the more you can control how much salt, sugar etc. goes into it. That makes a whole world of difference for your nutrition." - Autumn Calabrese

 

 

 

 

CHECK OUT OUR BATCH COOKING SHOW!

Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes!

To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group.

Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!

 

 

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

1:45  Join our March Madness Challenge in the The Open Sky Fitness Podcast Group on Facebook

3:20 Question from our OSF Facebook Group: What's better? Getting a deep tissue massage or an acupuncture session post workout?

9:00  How to improve lower back pain

17:00  Introduction to Autumn Calabrese

18:30  Autumn's childhood, dancing experience, and journey to becoming a successful personal trainer

25:00  The ups and downs that Autumn struggled with and bounced back from throughout her life.

33:30  The beginning of Autumn's career with Beach Body and staying positive through difficult moments.

36:00  When was a time in your when being healthy was a struggle for you?

41:30  How Autumn was able to lose the weight after her son was born.

42:20  What Autumn learned about her body after she had her son.

47:20  Autumn's day to day struggles

50:10  How Autumn struggles to be motivated to workout now with balancing her career and being a mother. Why she understands that it's okay to give yourself and her body a break from working out.

53:40  Autumn's hints and tips to staying motivated to workout

58:15 The 21 Day Fix and portion control

1:02:30  How Autumn based the 21 Day Fix on how she controls her nutrition and prepares for physique competitions

1:04:00  OSF Facebook group questions: I just started the nutrition portion of the 21 Day Fix. I'm currently off from work and have the time to measure and prepare food. How can I continue to do this when I go back to work?

1:06:30  OSF Facebook group questions: How did you balance all of the delicious Italian food from your family? My husband just bought a book on how to make paste

1:09:40  Where can you watch the Fixate cooking show and buy her cookbook, Fixate.

1:12:00  If someone was to get started today to get the ball going on their fitness, what can they do?

1:13:40  Closing comments with Rob

1:15:00  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 137 with Autumn Calabrese: Moving Forward and Staying Strong! We hope you have gained more knowledge on how to be a healthier you!

Feb 21, 2017

"Motivation has to come from within. Nobody is going to convince someone to eat something that they don't even want to eat." - Georgie Fear

 

 

Open Sky FItness Podcast March Madness Challenge 2017

 

Join Our March Madness Challenge!

We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle.

We'll begin on Sunday, March 5 and end on Saturday, April 1.

Each week, we'll be focusing on a different area of health and wellness:

  • Nutrition
  • Fitness
  • Mental Health
  • Relationships

Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.

 

Start Your Own Personal Fitness Trainer Career!

One of the members of our Open Sky Fitness Podcast group asked us to share some advice on how she could find potential clients to train. Here are our top tips on how to find clients and launch your personal fitness trainer career.

  1. Use your expertise to find clients that need your knowledge
  2. Know and target your demographic group
  3. Meet your target group half way
  4. Offer new clients a discount OR a trade of service
  5. Build your online network and community  

 

"Build a network that can give you referrals and give your client referrals as well." - Rob and Devon Dionne

 

4 Methods to Create and Build Healthy Skills

 

"The process is the result. If you're constantly trying to skip head and get to the end result of your goal, you're missing the entire process. You gotta have a goal and then intentions that go along with it." - Rob Dionne

 

On this week on the Open Sky Fitness Podcast, Nutrition Coach, Writer, and Published Author, Georgie Fear of One By One Nutrition had a great conversation about how people can create and build healthy skills for life. 

On this episode, she specifically shares 4 Methods that she consistently uses with clients:

  1. Eat 3-4 times a day without snacking and let yourself feel hungry 30-60 minutes before eating.
  2. How to deal with emotional eating impulses.
  3. Eat just enough food to be full, but not too full.
  4. Eating whole foods and avoiding an abundance of hyper-processed foods.

 

"The client that says, 'just tell me what to eat' is actually saying, 'I don't trust myself with making these decisions; I'm confused.' " - Georgie Fear on helping clients create meal plans.

 

"You can do a half-time when you eat. Different people will have different methods to doing this, but some will drink a couple of sips of water, put their fork down, or take a couple of breaths just to pause during their meal." - Georgie Fear on how we can teach ourselves the skill of eating just enough food so that we're full, but haven't over-eaten. 

 

The One by One Nutrition Skills Training Map

 

Skills-Pack-Map from One by One Nutrition Georige Fear Open Sky Fitness Podcast How to Create and Build Healthy Skills

 

CHECK OUT OUR BATCH COOKING SHOW!

Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes!

To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group.

Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!

 

 

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 Devo

3:00  Join our March Madness Challenge in the The Open Sky Fitness Podcast Group on Facebook

6:30  Tips on how to become a personal trainer and look for clients as well as how someone can find the perfect personal trainer for themselves. 1) Use your expertise to find clients that need your knowledge.

9:00   2) Know and target your demographic group

12:20  3) Meet your target group half way

15:40  4) Offer new clients a discount OR a trade of service

21:00  How to decide the price of your personal trainer services

22:30 5)  Build your online network and community  

27:35  Introduction to Georgie Fear

28:30  How Georgie and her husband started 1 by 1 Nutrition

31:40 How Georgie created her career around health and fitness

36:00  Georgie's experience working with top athletes as well as average people who just want to lose some weight.

41:45  Early on in your career, did you take it on as a personal failure if your clients weren't seeing the results that they wanted?

43:40  What it's like for Georgie to work 1 on 1 with non-athletic, normal clients.

46:00  How we can build on healthy skills using Georgie's book, Lean Health

49:00  The 4 Core Habits according to Georgie

50:00 1) Eat 3-4 times a day without snacking

53:10  How can we control our compulsive eating?

 

56:00  2) How to deal with emotional eating impulses

1:00:00 We can share a lot of great information between personal trainers to help more people.

1:02:20  You shouldn't feel bad about being confused about food and nutrition

1:03:00  3) Eating just enough food to be full

1:05:00 Rob's love of eating buffalo wings and what he can do to help control himself

1:11:00  3) Learn how to eat just enough food to be full.

1:16:40  4) Eating whole foods and avoiding an abundance of hyper-processed foods.

1:25:20  How Georgie helps her clients track their skills

1:34:30  How to get in touch with Georgie

1:35:35  Closing comments with Rob and Devon

1:38:00  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 135- How to Eat For Your Body Type! We hope you have gained more knowledge on how to be a healthier you!

Feb 14, 2017

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

 

"When you decide what body type you are, every body type has their positive things and negative things. But the good thing about know your body type is learning how to love it and work with what you have. Every body type is beautiful, it's just a matter of acknowledging it, embracing it, and feeling good about who you are." - Devon Dionne on embracing our body type.

 

Check Out Our Batch Cooking Show!

Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes!

To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group.

Why batch cooking? It's a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!

Open Sky Fitness Batch Cooking

 

How to Eat For Your Body: What's Your Body Type?

Every single one of us has a different body which also means we have different diets, physical ability, and capabilities to reach heal goals at different rates.

Today on the show, Devon and I are going to share with you what it means to be one of the three body types (ectomorph, mesomorph, and endomorph) plus what it means if you a mix of two body types.

 

The Ectomorph Body Type

The ectomorph body type is extremely lean with little fat or muscle. A person who has an ectomorph body can easily and continuously stay in this state of being lean and thin because they have a fast metabolism and are able to burn carbohydrates very fast.

Because we associate thin with healthy, an ectomorph might think that they're automatically healthy because of their size and they can eat and do whatever they want. It can be very easy for them to ignore they're health and body because of the false idea that they're healthy. Just like other people, ectomorphs should avoid excess amounts of sugar and processed foods so that they can focus on following a nutritious diet.

How Can An Ectomorph Gain Muscle?

However, ectomorphs can struggle to put on muscle and gain weight even if they try very hard to do so. They're good at running because they genetically don't carry around a lot of muscle nor fat. Therefore, long amounts of cardio is easy for them.

An ectomorph can gain muscle by lifting heavy weights in compound movements such as squats and dead lifts. These movements put the ectomorph body under enough tension and stress so that the body can adapt, react, and ultimately build muslce. An ectomorph that wants to build muscle should eat plenty of protein as well as carbs since the body burns them so fast.

What to Avoid to Gain Muscle

To be able continue to put on muscle, they should avoid doing a lot of cardio since it will just burn all of their energy.

 

The Mesomorph Body Type

The Mesomorph body is athletic built with low to minimum body fat. They body responds quickly to stress and can grow muscle very quickly if they do HIIT workouts. They can drop weight quickly and naturally without putting in much effort at all.

However, before they're naturally athletic, they could become bored with working out or don't see a need to hit the gym. If you have a Mesomorphic body and you physically look good, pay attention to what's going on inside. Keep track of your energy levels, nutrition, mood, sleep pattern, etc. Those can be key indicators that can tell you a lot about your current state of health.

Keep Challenging Yourself

To keep enjoying fitness, challenger yourself to new goals. Set a personal PR goal for a competition or make working out interesting by taking up a class.

Train like an athlete because you already are one. Your body is meant for HIIT, cleans, jerks, Cross Fit, power moves, and timed challenges.

 

The Endomorph Body Type

The Endomorph body type is a bit thick in build and can gain both muscle and weight easily. Some hold their weight in different body parts such as their shoulders, chests, buttocks, thighs, stomachs, or arms.

To help stay in shape,long amounts of low-intensity cardio like taking a walk is good for you. However, what's even better is building muscle, When you build muscle, you can burn fat faster and continue to do so hours after your workout is complete. 

Instead of eating processed foods and carbs such as pastas, breads, or grains, try to eat more vegetables.

The Difference Between Strength Training and Building Muscle Mass (Hypertrophy)

We often confuse strength training with hypertrophy and it's important to know the difference because hypertrophy is more beneficial for the Endomorph body type. 

When you strength train, your goal every week is to get stronger with 3-4 simple moves like squats, dead lifts, cleans, jerks, chest press, military press. doing 5 sets of  3 reps with 2-3 minutes in between.

When it comes to hypertrophy and building muscle mass, it's not about burning calories and gaining strength. To build muscle mass, do 3 sets of an exercise such as a chest press with 6-16 reps. Make sure that you eat enough to give your body the energy that it needs to lift weights. 

 

How Often Should I Be Eating?

 

"There's a difference between knowing when you're hungry and when you're starving." - Rob Dionne

 

There's been a misconception that eating 5-6 meals every day or every 2-3 hours is what our body needs. However, Devon and I did the research and found this to be completely false. 

People have said that eating 5-6 meals a day supposedly:

  • Raises your metabolism
  • Stops your hunger craves
  • Helps with weight loss
  • Keeps your blood sugar levels consistent
  • Assists with keeping you out of starvation mode

However, we didn't find proof that any of these were true. In fact, the latest research found all that all of these "benefits" don't actually happen and there were no changes in metabolism or weight loss. Listen from 33:00 to find out why 5-6 meals a day does not benefit our bodies.

Listen to Your Body's Needs

But if you need to snack between meals to help keep your energy up and your stomach satisfied, that's okay! We're just saying that you don't have to be eating all the time with 5-6 meals. 

Sometimes when we're tired in the middle of the day, we'll just grab a cup of coffee when our body is actually telling us that it needs food!

We may not get the stomach growls and pains, but if it's been 6 hours or so since you last ate, your body probably needs something in its system. 

 

"If what you're doing is not working for you, ask yourself the question, 'Is it not working because I'm not doing this 100% or is it not working because this is the wrong thing for my body?'." You want to make sure you're not jumping ship too early on a program or style of eating because you're not seeing the exact results within a week. It helps to stick to it and try it out." - Rob 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  Questions from the OSF Facebook Group

5:00  What's your body type and what does it mean for your health and dietary needs?

5:15  The Ectomorph Body Type

12:00  The Endomorph Body Type

14:45  Strength Training vs Building Muscle Mass (Hypertrophy)

23:55  The Mesomorph Body Type

31:00  Some people hover between two different body types

33:00 How Often Should We Be Eating?

51:50  Closing comments with Rob and Devon

55:00  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 135- How to Eat For Your Body Type! We hope you have gained more knowledge on how to be a healthier you!

Feb 7, 2017

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

 

"Research shows that 65% of American women have disordered eating of some kind and an additional 10% have full blown eating disorders whether or not they've been diagnosed or treated. So 75% of American women are thought to have some issue with food that is disordered." - Christy Harrison of the Food Psych Podcast on why we need to make peace with food and your body

 

Check Out Our Batch Cooking Show!

Each Saturday at 2pm PST, you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy and chile lime roasted almonds in just 35 minutes!

To watch and learn how to make these easy, healthy meals, just join our Open Sky Fitness Podcast group.

Why batch cooking? It's a great way to prepare for the week ahead of you by making nutritious, delicious meals in advance. Batch cooking allows you to cook multiple meals at once that you can have over the course of 3-4 days!

 

Open Sky Fitness Batch Cooking

 

 

Make Peace With Food & Your Body

 

"It's okay that it's not working for you. It's okay that it's taking you a lot of tries to get to this because nobody gets it out of the gate. Nobody does." - Rob Dionne on why it's okay that it takes you awhile to get healthy again or to find the right nutrition for your body.

 

There's a lot of social pressure that makes us feel like we have to look a certain way or a be a certain size to be accepted and look good to others. Fortunately, there are people like Christy Harrison of the Food Psych Podcast who are saying that "No, health is not a size." and they're teaching us how we can love our bodies and make peace with food.

Like Christy, it can be a long, difficult journey to accepting yourself and healing your relationship with food, but you should never give up. There's always time and amazing sources out there to help you on your health and wellness journey.

 

Intuitive Eating vs Traditional "Diets"

 

"Diets don't take into account how hungry you are, how energized you are between meals, what foods do you crave? If you demonize or restrict a certain type of food, that becomes all you ever want to eat." - Christy Harrison

 

As we talked about on the last podcast, Should I Count Calories?, low-calorie diets have a 95% fail rate! A lot of these trendy diets are driven by fear and they tell you to go cold turkey and cut out certain foods such as gluten, carbs, sugar. But it's impossible to live on such a restricted diet.

 

"The science behind restrictive diets doesn't hold up over time. What does hold up is variety, moderation, and balance." - Christy Harrison

 

Unlike traditional, harsh diets, intuitive eating focuses on thinking about eating a balanced meal and choose types of food to eat that make you feel good about yourself.

 

By following such a restricted diet of no carbs or breads, Christy found herself experiencing a cycle of binge eating those foods, body shaming herself, and then working out in excessive amounts to try to make up for it. If you're thinking to yourself right now, that this is what you do and how your relationship with food is, don't be too hard on yourself. It's never too late to make peace with food and your body.

It can be easy to become obsessed with counting calories, restricting what food we eat, or working out for such an amount of time that we become obsessed with it.

 

Strategies to Make Peace with Food & Your Body

 

"Intuitive nutrition helps you related to food and relate to your body again. It's really important to reconnect with your body so that you do it from a place of self-care rather than self-control and controlling your body." - Christy Harrison

 

It can take years of therapy to become more self-caring towards food and our bodies. We need to be more compassionate and kind towards ourselves. Christy's advice is that you should think about treating ourselves like we would treat a friend.

 For example, if you want a snack, allow yourself to have that healthy snack rather than restricting yourself. Don't limit yourself from waiting for a certain amount of time to eat that snack or avoid eating it at all. Self-care is understanding when your body is hungry for nutrition and providing it with healthy foods.

 

How to Set Yourself Up for Intuitive Eating

To make peach with your food & body, Christy suggests two main steps:

  1. Reject the diet mentality
  2. Honor your hunger

When you reject the diet mentality, you're not limiting yourself of food nor are you relying on the next diet to make your magic pill. Once again, these trendy diets only have a 5% success rate and they're not created to fit every person's nutrition needs.

You can honor your hunger by ensuring that you're trying to provide your body with nutrition whenever it's hungry. It's very normal to start to feel hungry again within 3-4 hours of eating a meal because our blood sugar is low.

Having a healthy snack will keep your stomach satisfied, your head clear, and your body in motion. 

 

Understand Your Body & Make Peace Today

Christy provides a quiz on her website to help you assess your relationship with food. It's not a formal diagnosis, but it can help you to better understand your relationship with food and if you should seek health to help you get healthy again.

Christy also has a closed Facebook group, Food Psych Podcast Listener Crew. It's a great place to be with people who feel the same way that you do about health, nutrition, and positive body image.

 

About Christy Harrison

Christy Harrison: Make Peace with Food & Your Body Open Sky Fitness PodcastChristy Harrison, MPH, RD, CDN is a registered dietitian nutritionist and certified intuitive eating counselor based in Brooklyn, NY. She offers online intuitive eating courses and individual nutrition therapy to help people make peace with food and their bodies.

Since 2013 Christy has hosted Food Psych, a podcast exploring people's relationships with food and paths to body positivity. It is now #1 on the U.S. iTunes charts for intuitive eating and Health at Every Size, and is one of the top 100 podcasts in the Health category.

Christy began her career as a journalist in 2003, and has written for and edited major publications including Gourmet, The Food Network, Refinery29SlateBuzzFeedModernist Cuisine, AllRecipes, and many others. As an expert on nutrition and people's relationships with food, she has been quoted in top media outlets including Refinery29Health, Men's Fitness, Bon Appetit, The Observer, and more. 

Check out Christy's work at christyharrison.com, and take her quiz for a free checkup of your relationship with food.

 

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What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:00 Batch cooking is awesome! Here's why!

9:00  Introduction to Christy Harrison

9:50  Christy's relationship with food while growing up

14:00  How Christy became interested in becoming a registered dietitian.

16:50  Christy's struggle with food and her eating disorder during college and as a food journalist.

20:00  How to make peace with your body and food

22:15  What does it mean to be a registered dietitian and how does that influence your intuitive eating.

26:00 Do dietitians learn how to build relationships or is the education more focused on science and clinicals?

 29:25  Is there a gap between the medical world and the new world of nutrition: intuitive, holistic, whole food eating.

33:00 What are strategies we can use to be more self-caring towards food.

34:30  How to Set Yourself Up for Intuitive Eating

41:45  Christy's journey to getting healthy

43:20  What did you do early on to help your nutrition, but realized later that it was a waste of time?

1:01:15  What are the first steps to get started with making peace with food and your body?

1:03:00  How to get in touch with Christy

1:04:20  Closing comments with Rob and Devon

1:06:15  Open Sky Fitness Closing

 

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Thanks for listening/reading Episode 134- Christy Harrison: Make Peace With Food & Your Body! We hope you have gained more knowledge on how to be a healthier you!

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