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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: May, 2017
May 30, 2017

Get Your Own Open Sky Fitness Apparel by June 1!

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

 

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

 

Build a HIIT Workout and a Strong Body

 

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

 

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

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

 

What is HIIT Training?

 

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

 

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

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

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

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

 

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

 

What Are Common HIIT Mistakes?

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

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

 

How to Warm-Up for a HIIT Workout

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

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

 

3 Different Styles of HIIT Training

 

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

 

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

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

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

 

The 4x4 HIIT Workout

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

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

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

 

The 30 High, 30 Low HIIT Workout

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

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

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

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

 

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

 

The Complex HIIT Workout

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

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

Example workout:

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

 

About Brett Hoebel

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

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

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

Thursday Night Live

Q & A Sessions with Rob and Devon

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

 

Join The Open Sky Fitness Podcast Group!

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

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

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

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

16:00 Buy your OSF apparel by June 1!

17:00  Introduction to Brett Hoebel

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

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

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

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

30:15  Is equipment necessary for a HIIT workout?

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

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

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

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

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

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

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

56:00  The Complex HIIT workout with weights

1:08:00  Dan Johns' Complex HIIT Workout

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

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

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

1:22:55 Closing comments with Rob

1:24:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

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

May 23, 2017

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

 

Start to Improve Your Health Today

 

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

 

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

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

 

Predictable vs. Unpredictable Stresses

 

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

 

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

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

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

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

 

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

 

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

 

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

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

Devon's Routine to Get Back on Track

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

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

Outsource Help to Make Your Goals Happen

 

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

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

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

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

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

 

Thursday Night Live Q & A Sessions with Rob and Devon

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

 

 

Get Your Own Open Sky Fitness Apparel!

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

 

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

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

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

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

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

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

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

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

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

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

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

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

45:00  How to navigate future predictable stress.

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

54:00  Navigating unpredictable stresses in life.

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

1:02:10 Closing comments with Rob and Devon

1:03:15 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

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

May 16, 2017

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

Living the Primal Blueprint Lifestyle

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

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

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

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

 

What's the Difference Between Primal and Paleo Diets?

 

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

 

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

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

 

 

First Steps to Eating Healthy

 

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

 

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

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

 

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

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

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

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

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

 

About Mark Sisson

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

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

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

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

 

Get Your Own Open Sky Fitness Apparel!

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

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

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

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

13:40  Introduction to Mark Sisson.

14:10  The secret to walking across a slackline.

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

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

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

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

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

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

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

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

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

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

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

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

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

48:00  How to burn body fat at the gym

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

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

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

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

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

1:11:00  Upcoming Primal Kitchen restaurant openings

1:12:35 Closing comments with Rob and Devon

1:16:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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

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

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

May 9, 2017

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

 

 

Break Out of Your Comfort Zone

 

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

 

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

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

 

 

What is a Comfort Zone?

 

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

 

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

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

 

How Optimal Anxiety Can Help You Grow

 

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

 

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

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

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

 

Seek Assistance to Leave Your Comfort Zone

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

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

 

The Benefits of Breaking Through Your Comfort Zone

 

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

 

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

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

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

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

 

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:00  Rob's One-On-One Coaching

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

48:30 Closing comments with Rob and Devon

51:30 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 147 - How to Break Through Your Comfort Zone! We hope you have gained more knowledge on how to be a healthier you!

May 2, 2017

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

 

Help Your Children Create Healthy Habits with Food

 

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

 

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

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

 

Shaping Young Tastes

 

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

 

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

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

Dr. Bill's Rules of Two

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

 

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

 

The Best Nutrition for Babies

 

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

 

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

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

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

 

 

The 5 S Diet

 

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

 

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

The 5 S Diet

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

 

What Not to Eat to Avoid Inflammation

 

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

 

Avoid anything with:

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

Don't Do Diet Drinks

 

About Dr. Bill Sears

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

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

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

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

4:20 Static stretching vs dynamic stretching in relation to pre-workout and/or post-workout

7:35  Why dynamic stretching is good for the body

14:00  Static stretching and its benefits

21:35  Introduction to Dr. Bill Sears

23:00  Inflammation and Inflammatory Diets

26:30  The Dr. Sears Wellness Institute

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

 

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

 

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

35:40  Dr. Bill's Rule of Twos

 

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

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

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

49:45  Why is inflammation so important?

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

 

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

 

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

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

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

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

1:18:20 Closing comments with Rob and Devon

1:21:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

 

 

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