Info

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.
RSS Feed Subscribe in iTunes
Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer
2017
September
August
July
June
May
April
March
February
January


2016
December
November
October
September
August
July
June
May
April
March
February
January


2015
December
November
October
September
August
July
June
April
March
February
January


2014
December
November
October
September
August
July
June
May
April
March
February
January


2013
December
November


Categories

All Episodes
Archives
Categories
Now displaying: June, 2017
Jun 27, 2017

Looking for that Free Full Body Workout? Click Here!

Read this week's episode's show notes!

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

 

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

 

Discover Your Individual Nutrition Needs

 

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

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

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

 

Why Do "Healthy" Foods Affect My Body?

 

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

 

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

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

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

 

Uncovering the Best Foods for Individuals

 

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

 

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

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

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

 

Beginning a Process of Elimination at Home

 

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

 

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

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

Always test twice to double check. 

Check for the following symptoms:

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

 

Nicole's Top 3 Tips to Live Healthier Today

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

 

 

 6 Tips to Stick to Health Goals on July 4th

 

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

 

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

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

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

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

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

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

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30  Recap on last week's episode OSF 153 - Full Body vs Split Training: Pros and Cons

2:10  About Clinical Nutritionist Nicole Visnic

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

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

14:45  Introduction to Nicole Visnic

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

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

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

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

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

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

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

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

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

33:50  Nutrition Testing Program and typical clients at LifeSpan

39:00  How Nicole addresses nutrition with her clients

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

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

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

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

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

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

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

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

1:05:00  Testing your blood sugar.

1:10:50 Closing comments with Rob and Devon

1:12:10 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

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

Jun 20, 2017

Looking for that Free Full Body Workout?

Click Here!

Enter Our Review Contest by June 22!

Win a Free Book! 

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

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

Here's what to do:

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

 

 

What's Better? Split or Full Body Workout?

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

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

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

BONUS WORKOUT

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

 

What is a Split Workout?

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

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

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

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

 

Pros and Cons of Split Workouts

 

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

 

Pros to completely weekly split workouts include:

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

 

On the other hand, cons of split workouts are:

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

 

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

 

The Pros and Cons of Full Body Workouts

 

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

 

Pros for completing full body workouts include:

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

 

Cons to doing full body workouts are:

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

 

Download Rob's Full Body MWF Workout

<script> 

 

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

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

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

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

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

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

9:00  The pros of doing a split workout.

13:50 Cons of split training workouts

17:30  The pros to full body workouts

22:55  Cons to full body training

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

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

30:50  Rob's Full Body MWF Workout

44:50 Closing comments with Rob and Devon

45:50 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

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

Jun 13, 2017

Join Our Review Contest!

Win a Free Book! 

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

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

Here's what to do:

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

 

Getting Down to Business with Your Fitness!

 

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

 

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

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

The Different Types of Practitioners 

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

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

Get ready for a whole lot of learning!

 

 

 

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

1) Consistency is Key

 

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

 

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

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

 

2) Not One Size Fits All

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

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

 

3) Start with a Focus

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

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

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

 

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

 

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

 

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

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

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

 

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

 

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

 

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

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

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

 

How To Stop Believing What You Think

 

 

6) Your Confidence Grows by Taking Action

 

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

 

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

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

 

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

 

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

 

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

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

 

8) Your Past Does Not Dictate Your Future.

 

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

 

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

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

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

 

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

 

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

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

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

 

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

 

10) What Gets Measured Gets Done

 

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

 

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

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

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

 

About Arriane Alexander

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

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

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

 

Thursday Night Live

Q & A Sessions with Rob and Devon

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

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

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

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

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

7:45  Integrative Medicine

10:30 Functional Medicine

13:55  Naturopathic Medicine

16:45  Holistic Medicine

25:30  Homeopathic Medicine

29:20  Osteopathic Medicine

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

34:30  Introduction to Arriane Alexander

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

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

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

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

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

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

58:15  1) Consistency is key

1:01:25  2) Not one size fits all

1:04:40  3) Start with a focus

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

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

 

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

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

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

 

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

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

 

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

1:46:30 Closing comments with Rob and Devon

1:48:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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

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

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

Jun 6, 2017

 

Join Our Review Contest!

Win a Free Book! 

 

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

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

Here's what to do:

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

 

The Twelve Categories of Wellness

 

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

 

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

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

The 12 Sections for the Wheel of Wellness:

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

 

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

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

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

Wheel of Wellness

 

Reviewing Your Wellness Wheel

 

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

 

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

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

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

 

Evaluating Your Wellness Wheel

 

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

 

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

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

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

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

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

 

Join The Open Sky Fitness Podcast Group!

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

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

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

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

9:00  The Wheel of Wellness

10:45  The Twelve Categories of the Wheel of Wellness

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

14:30  Breaking down each of the 12 categories

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

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

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

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

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

40:20 Closing comments with Rob and Devon

1:24:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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

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

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

1