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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 paced, 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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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer
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Now displaying: 2018
Aug 16, 2018

World-renowned Physical Therapist, Certified Athletic Trainer, and a Certified Strength and Conditioning Specialist, Dr. Charlie Weingroff returns for this special #TBT episode. We had a super interesting conversation with Charlie about his experience as a physical therapist and his different viewpoints on how to properly examine your mobility and movement for any physical problems.

We talked about different  possible sources such as Charlie’s DVD, Training=Rehab, Rehab=Training as an example of how a person can continue training with rehab techniques; the Functional Movement Screening and how to take advantage of the program; and more importantly, how to find the best medical help and create the best team of health and fitness experts.

Click here for the original show notes!

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Join our Open Sky Fitness Podcast Facebook Group

Aug 14, 2018

Today we're going head-on into the topic of how the build lean muscle - SuperSets vs. Traditional workouts.  

There's a lot people get wrong about building muscle. Many think they have to go all out and women are afraid they'll get "too bulky." We'll go over these myths and more so that you have a full understanding of how you can get and stay strong for life.

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange!

Do the 7 Day Paleo Reset!

How To Build Muscle Mass

Specifically, we'll go over:

  • How to put on muscle mass or weight if you're an ectomorph and/or vegetarian/vegan (a question from our Open Sky Fitness Podcast Group on Facebook)
  • SuperSets: How to properly do them.
  • Traditional Lifting vs. SuperSets
  • Workout Splits - How to plan your weekly lifting workouts.
  • Steps to properly recover and what to do if you regress.
  • Various workout terminology you should know.
  • General full workout examples including warmup, lifts, and supersets to finish.
  • How to achieve hypertrophy to make the most out of your sets.
  • Proper range of motion while lifting.
  • How to figure out what your 1-rep max is.

You'll also find out how to incorporate these types of exercises into your weekly plan:

  • Tabata
  • Time Under Tension
  • Drop Sets
  • Cardio

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

2:00 About today's episode on how to work out if you want to build lean muscle

2:30 Check out last week's show: OSF 213 - Sugar Addiction: How To Overcome It with Sherry Strong

3:00 Question from our Open Sky Fitness Podcast Group on Facebook: How can I gain weight or muscle mass? As a vegetarian or regarding my diet?

12:00 Workouts: How to gain muscle mass when you exercise - SuperSets vs. Traditional

13:40 Examples of traditional lifting sets.

15:30 Differences between supersets vs. traditional lifting sets.

16:50 Paired sets and compound sets in a SuperSet.

17:20 How to succeed with a superset.

19:00 SuperSet options and various workouts.

21:20 Side effects of SuperSets

22:00 Why you should do SuperSets are the end of your workout and how to recover.

23:00 Whether or not SuperSets actually do help us burn more calories at once.

30:30 General workout example for you to follow with a warmup, lifts, and superset to finish.

33:30 Tabata workouts - what it is and how they're beneficial.

 38:30 How to achieve hypertrophy to make the most out of your sets.

41:10 Rest periods: How long to do them for and what to expect.

44:10 Tempo - Time Under Tension during a workout plus average tempo.

45:50 Proper range of motion while lifting.

48:40 Cardio - How much is actually necessary when you want to focus on building muscle.

50:40 How to figure out what your 1-Rep max is and why you should do them on free weights and never machines.

57:30 Drop sets - what they are and how to incorporate them into your training. Plus, how often you should be doing them.

1:01:40 Workout splits - How to plan and build your week's workout.

1:06:00 Final comments with Rob

1:08:30 Get lean and fit by revamping your nutrition with our  7 Day Paleo Reset

1:10:10 Open Sky Fitness Closing

 

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 214: Building Lean Muscle_ SuperSets vs. Traditional Workouts! We hope you have gained more knowledge on how to be a healthier you.

Aug 9, 2018

Author of Two Awesome Hours, Dr. Josh Davis, about how we can become super effective and improve our productivity for both career tasks and fitness goals. We’ve got lots of great pieces of advice and examples for you this week to help you manage your time better and be more efficient! From avoiding distractions, how to take a healthy break; and how to fit your workout into your busy schedule and more. We hope you take a lot away from the Open Sky Fitness podcast this week.

Click here for the original show notes!

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Join our Open Sky Fitness Podcast Facebook Group

 

ABOUT DR. JOSH DAVIS

Josh Davis, Ph.D. is the author of Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done. He holds a bachelors from Brown University and a PhD from Columbia University. His past work has included mechanical engineering, teaching in a Brooklyn Public High School, and serving on the faculty in the Department of Psychology at Barnard College of Columbia University.

Currently, he is the Director of Research and Lead Professor for the NeuroLeadership Institute. He also coaches and trains individuals in the art of public speaking and managing being overwhelmed. His writing has appeared in Harvard Business Review, Business Insider, Fast Company, Huffington Post, strategy+business, Training + Development, People & Strategy, the NeuroLeadership Journal (which he co-edits), Psychology Today, and others.

Aug 7, 2018

You can't outrun sugar and the negative effects that come with it. If you're getting fit, losing the weight, and losing those fat cells but still following and eating the lethal sugar recipe, the danger is that the toxins and chemicals created from these foods are much more susceptible actually impacting your vital organs. - Sherry Strong

 

Today, we have a truly special podcast episode for you with Nutritionist Strategist, Food Philosopher, Chef, Creator of Sweet Freedom, and Author of Return To Food, Sherry Strong. In this episode, Sherry will share her own food struggles, what steps you can take to overcome sugar addiction, the 4 Quadrants of Hyper Nourishment: Mental, Emotional, Spiritual, and Physical plus why The Biggest Loser is The Biggest Eating Disorder.

Before we jump into the interview, Devon and I answered a question from our Open Sky Fitness Podcast Group on Facebook - How can I acquire clients as a brand new trainer?

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange!

Do the 7 Day Paleo Reset!

Breaking Free From Sugar Addiction

 

"We confuse a full belly with a nourished belly. You can actually have an empty belly and not be hungry because your body is nourished; you can also have a full belly but your body is still hungry because it's saying, 'feed me more nourishing foods; I'm not getting what I need.' " - Sherry Strong

 

In order to be prepared to break free of your sugar addiction, you first need to prepare yourself with the right habits, tools, and resources. You can't just go cold turkey. Some easy ways to prepare yourself for this big moment can include:

  • Take care of the environment: not just the earth but yourself and your home life setting environment as well
  • Be conscious of what foods you buy
  • Slow down and take it one step at a time
  • Be kind to yourself and others
  • Spend time in nature by walking around etc.
  • Build a positive, growth mindset

One Meal At A Time: Sherry Strong At TEDxTokyo

https://www.youtube.com/watch?v=w8u3q8hZtfo

 

Sweet Freedom 7 Day Challenge

 

Sugar is a DRUG

Did you know that sugar lights up the brains dopamine receptors 8 times more than cocaine?

No wonder we are addicted to the stuff!

But for many people, the idea of completely giving up sugar seems nearly impossible.

This is why we have created the 7 Day Eat Less Sugar Challenge.

In this challenge, we will teach you the tools and principles you need to dramatically reduce your sugar consumption to a much more healthy level.

Consider this course as your first step towards Sweet Freedom!

About The 7 Day Challenge

The Challenge takes place over 7 days with a tested and proven strategic process. Each day we give you a new tool and strategy to help you dramatically reduce your overall sugar consumption.

Many of us realize we are eating too much sugar, but the thought of going cold turkey seems too much. This challenge is designed to get you eating less sugar on a more consistent basis.

 

Return to Food: The Life-Changing Anti-Diet

Read Return to Food: The Life-Changing Anti-Diet

Chances are if you are feeling flat, fat and tired, or are experiencing chronic illness, you are not eating real food. If you want to bounce out of bed feeling fit and fabulous you must find out what is and isn't real food. This book challenges prescriptive approaches to diet, eating, and food, with a revolutionary philosophical approach based on science and studying the healthiest, longest living people on the planet. This approach has seen thousands of people develop a more pleasurable, healthier, and more sustainable eating lifestyle.
 
 

About Sherry Strong

Sherry StrongSherry Strong is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project, former; Victorian Chair of Nutrition Australia, Melbourne President of Slow Food, TEDxTokyo 2009 speaker and was a highly commended faculty member of the Institute of Holistic Nutrition, Vancouver Campus. Her recent presentation at the Canadian School of Natural Nutrition Alumni Association Conference in Toronto commanded a standing ovation and continued praise.

Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’.

She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3-month online program culminating in a retreat with Sherry Strong on Bowen Island.

Sherry also runs public and private workshops and seminars as well as exclusive coaching and lifestyle makeovers on Bowen Island. Contact Sherry directly for rates and details for her personalized programs.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:40 Check out last week's show: OSF 212 -Detoxes & Cleanses: Are They Worth It?

3:00 Listen to last week's #TBT episode - Are Steroids Worth The Risk?

3:30 Clean up your diet with our 7 Day Paleo Reset

8:00 Questions from the Open Sky Fitness Podcast Group on Facebook - How can I acquire clients as a brand new trainer?

16:00 Introduction to Sherry Strong

22:00 What happens when you give babies refined sugars in their formula.

22:50 The struggles she and her mother have both faced due to high amounts of sugar in their diets.

24:00 The changes that we need to make as a society as far as nutrition and our addictions to sugar.

25:50 Why exercise is not enough; you have to change your diet too.

30:00 What she did to begin turning her life around and eat better.

31:00 Her philosophical approach to teaching people about how humans are supposed to eat to be healthy according to nature, not doctors.

36:00 The difference between listening to your inner voice of addiction and your body's need for nourishment.

36:50 The 4 Quadrants of Hyper Nourishment: Mental, Emotional, Spiritual, and Physical

39:30 Why The Biggest Loser = The Biggest Eating Disorder

44:00 What we're designed to eat and how to break down our bad behaviors.

45:00 Nature's Principle - How nature tells us what and how much to eat for better health.

55:00 How to be consistent, slow down, and take healthy eating one step at a time by being.

1:02:00 Why sugar is such a problem for us and why it's so addictive.

1:10:00 Final comments with Rob and Devon

1:12:30 Open Sky Fitness Closing

 

 

RESOURCES MENTIONED DURING THE SHOW:

 

 

JOIN THE SKY FIT CHALLENGE!

Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 213 - Sugar Addiction: How to Overcome It with Sherry Strong! We hope you have gained more knowledge on how to be a healthier you.

Aug 2, 2018

“Steroids change you for life and you have to be prepared for that decision. At 19 years old, like where I was, you are not equipped to make a decision that changes your life.”

In this week’s #TBT episode of Open Sky Fitness, a friend of Rob’s agreed to do an anonymous interview about his previous experience with taking steroids. No longer taking steroids now, he gave Rob an inside look into how he got involved in steroids, why he decided to stop taking them, and what he learned from the entire experience.

Click here for the original show notes!

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Join our Open Sky Fitness Podcast Facebook Group

Rob and his guest also spoke about:

  • The emotional and physical toll of taking steroids.
  • Why he has to do testosterone hormone therapy.
  • How his body changed before, during , and after steroid use.
  • The negative impact of taking steroids.
  • What would happen if steroid use were legal.
  • The impact that media has on men’s body image.
  • The cost of buying steroids.

And most importantly, how this person plans to use his experience to help other people who are going through the same situation.

Jul 31, 2018

"A lot of the claims for detoxification are not backed by science. In fact, a lot of these supplement companies that market and sell these packaged cleanses have zero science to back up want they claim to provide or they pick and choose particular items and combine it all in a single cleanse." - Rob and Devon Dionne

 

Detoxes and cleanses are popular but are they really worth it? Their ads and descriptions claim to be miracle workers but are they actually beneficial? What are some better ways to get healthy that doesn't involve a detox or a cleanse? What about when it comes to environmental detoxes?

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange!

Do the 7 Day Paleo Reset!

You've probably heard of the following detoxes and cleanses: 

  • Master Cleanse
  • 10-Day Green Smoothie Cleanse
  • Juice Cleanse
  • Raw Foods Cleanse
  • BluePrint Cleanse
  • Martha Vineyard's 21-Day Detox

Today, we'll go over these cleanses, some in closer detail, in order to help you learn more about them before making your own mind up about them:

  • Why people are so interested in doing a detox or cleanse.
  • The various beneficial claims people make about doing a detox or cleanse.
  • The reality of taking detoxes.
  • Online hoaxes and false promises that you should be aware of in order to avoid them.

 

What's In A Detox Or Cleanse?

 

"The cleansing part of a detox is really about getting rid of the horrible, processed foods that you're eating rather than what it's actually doing to your system." - Devon Dionne

 

The Master Cleanse

The Master Cleanse gives you a sugar high from consuming so much maple syrup every day, keeps you hydrated from the water, and the cayenne pepper claims to improve circulation and metabolism. However, you don't want to be consuming so much maple syrup every day and the cayenne pepper can actually damage the body after long-term use.

The 10 - Day Green Smoothie

In a nutshell, the 10-Day Green Smoothie basically eliminates all nutrients that you get from consuming protein and macro-nutrients.

The Negative Side Effects

Detoxes and cleanses claim to have a ton of benefits - make you healthy, look young, age better etc. But unless you don't have a health problem such as a disease or parasite, there's really no point in doing one. Especially when there are so many negative side effects including:

  • Dehydration (because they're low in salt and carbohydrates)
  • Low-Calorie diets slow down your metabolism
  • Your body essentially cannibalizes itself and especially harms the muscles because you don't have the protein it needs to maintain muscle mass.
  • People don't learn better, healthy habits and it becomes a yo-yo diet for them.
  • Doing it for long lengths of time will make you feel worse than better in the long end.
  • It's not a lifestyle change that will help you become healthier.

If you do have a disease or a parasite, then you should speak with a holistic doctor who can also suggest vitamins, herbs, and supplements to help you get better.

 

What Can You Do Besides A Detox Or A Cleanse?

 

"You don't want to take all these herbs or supplements and detoxify when you don't have anything to detoxify from." - Devon Dionne

 

Besides trying a detox or a cleanse, there are other ways  you help your body including:

  • Drinking warm water with lemon.
  • Staying hydrated by drinking more water daily.
  • Taking out sugars and processed foods in your diet.
  • Following a whole foods diet such as one that is Paleo-based.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:00 Check out last week's show: OSF 211 - Weightlifting: How To Get Max Results - Dr. Mike T. Nelson

3:400 Join the conversation in our Open Sky Fitness Podcast Group on Facebook

3:50 First week results from our Sky Fit Challenge!

4:20 Why detoxes and cleanses are potentially a waste of time.

7:40 Common cleanses that you've probably heard of before.

8:50 What detoxes and cleanse claim to do for you. Why do you feel so good after doing them?

 10:30 Following a cleanse for many days versus doing it occasionally on just one day.

11:30 The 10 - Day Green Smoothie: The pros and cons of it.

13:20 Why and when do people even choose to do a detox?

17:40 How our body is designed to actually detoxify itself.

19:00 What actually happens when you drink warm water with lemon.

20:00 The purpose of the kidneys and colon to help us naturally detox.

23:50 How the lungs and lymph nodes help you naturally detox.

24:40 Why cleanses make you so exhausted that you don't have the energy to move.

25:00 How a little bit of toxins like alcohol is actually good for us.

27:50 Negative side effects of detoxes and cleanses

35:00 How you can detox the body while also taking supplements to help the process.

40:15 What about environmental detoxes?

42:00 Why changing your lifestyle and eating healthier isn't that complicated.

42:40 Clean up your diet with our 7 Day Paleo Reset

43:00 Final comments with Rob and Devon

44:50 Open Sky Fitness Closing

 

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 212 - Detoxes & Cleanses: Are They Worth It? We hope you have gained more knowledge on how to be a healthier you.

Jul 26, 2018

Unrealistic expectations getting in your way of success and feeling proud of your accomplishments?

You don’t want to miss this week's #TBT episode about Unrealistic Expectations of yourself. Join us as Devon and I go into the psychology behind why and how we tend to see the world in extremes. Often you think that if you are a not complete success then you must be a complete failure. Today, we're going to teach you why that sort of negative mindset is wrong and toxic for you. 

 

Click here for the original show notes!

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Join our Open Sky Fitness Podcast Facebook Group!

Jul 24, 2018

On this week's episode, we have a ton of great information to share with you about exercise, nutrition, and how to plan your weekly schedule. Who better to explain it all than Dr. Mike T Nelson himself!?

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange!

Do the 7 Day Paleo Reset!

Strength and conditioning specialist, university instructor, and owner of Extreme Human Performance, Dr. Nelson, joins us to discuss:

  • His general weekly plan that he provides for new clients.
  • The major lifts you should learn for overall strength and adjustments you can do over time.
  • How often you should actually switch up your weekly workout.
  • How much time you should actually be spending at the gym.
  • Metabolic Flexibility vs. Inflexibility - What it is and how our bodies adjust and adapt to using what we eat as fuel.
  • How to create a plan that works for your schedule, fitness goals, and nutrition focus.
  • How lack of sleep can intensely, negatively affect our glucose levels.
  • The Ketogenic Diet - Is there a danger for people who stay on it for long periods of time? What about for children?

 

Customize Your Workout For Max Results

For each client, Dr. Nelson takes the following into account when custom designing programs:

  • Body structure
  • Specific Goals
  • Time Availablity
  • Access to Equipment

 

About Dr. Mike T. Nelson

Dr. Mike T Nelson, BA, MS, PhD, is a university instructor and owner of Extreme Human Performance, LLC. He’s been called in to share his techniques with top government agencies. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.

Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He’s has a Ph.D. in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s an adjunct professor and a member of the American College of Sports Medicine.

He’s been called in to share his techniques with top government agencies. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:30 Check out last week's show: OSF 210 - Machines Vs. Free Weights, HIIT, And Functional Movement

How to Get Max Results From Workouts - Dr. Mike T Nelson

Fitness & Nutrition: How to Get Max Results - Dr. Mike T Nelson

Gym Workouts: How to Get Max Results - Dr. Mike T Nelson

Weightlifting: How to Get Max Results - Dr. Mike T Nelson

Customized Exercise Plans: How To Get Max Results - Dr. Mike T Nelson

3:00 Join the conversation in our Open Sky Fitness Podcast Group on Facebook

3:50 First week results from our Sky Fit Challenge!

4:10 Check out our 7 Day Paleo Reset that you can do anytime!

5:30 Introduction to Dr. Mike T Nelson

6:10 How he began his path on fitness, nutrition, and health plus what drives him.

12:00 His approach to helping people who feel like they've back-peddled in their fitness abilities.

15:00 What progress he's seen with his clients as far as short-term and long-term results when learning new skills, forgetting bad habits, and trying something new.

18:00 How he custom designs his programs for different people and the factors he takes into account.

21:30 A general weekly plan that he follows with clients when starting to work with them.

24:00 Different, slight adjustments to a movement that you can do to switch things up and trying something new.

25:30  The major lifts you should learn for overall strength and adjustments you can do over time.

28:00 Why we feel stronger using machines compared to when we switch to free weights.

30:00 How to go into a transition from one program to another.

31:00 Why you should change your workout program much, much less than you might think to be true.

33:30 What a cluster set is when you're weightlifting.

33:55 How much time should you actually be spending at the gym?

39:30 Are we truly too busy to workout or are we just getting in our own way?

41:00 How to work through your own struggles for time to regularly workout.

43:00 Metabolic Flexibility vs. Inflexibility - What it is and how our bodies adjust and adapt to using what we eat as fuel.

44:30 The best nutrition for what you what to focus on with your fitness goals.

46:50 Should you consider becoming fat-adapted when training for long-distance cardio?

51:00 The negative effects of being Metabolic Inflexible.

53:40 What should someone who's diabetic do when facing metabolic inflexibility as far as nutrition and exercise?

56:00 The results of diabetics taking glucose after a hard workout.

57:30 How lack of sleep can intensely, negatively affect our glucose levels.

59:50 Ketogenic diet - Is there a danger for people who stay on it for long periods of time? What about for children?

1:09:40 Final comments with Rob

1:10:00 Clean up your diet with our7 Day Paleo Reset

1:11:40 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 211 with Dr. Mike T. Nelson! We hope you have gained more knowledge on how to be a healthier you.

Jul 19, 2018

Why Barefoot or Arch Support Shoes? In this #TBT episode of the Open Sky Fitness Podcast, Devon and I are tackling the ultimate clothing question: Is it better to walk or exercise while wearing barefoot, minimal shoes are shoes with tons of arch support?

Click here for the original show notes!

Sign up for either the next Sky Fit Challenge

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

Join our Open Sky Fitness Podcast Facebook Group!

Early sign up for our next 7 Day Paleo Reset

Either way, why did we even even begin to wear shoes in the first place and what makes barefoot or arch support shoes so important to our foot’s health?

In this episode, I also spoke to Justin Schenck of the Growth Now Movement Podcast about his experience participating in the 7 Day Paleo Reset. 

 

Jul 17, 2018

This week is an extra special episode! We've been getting a TON of questions from our Open Sky Fitness Podcast Group on Facebook about fitness and exercise. The questions people wrote need such in-depth answers from us that rather than replying to them in the group, we're answering them this week in our podcast episode.

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange!

Do the 7 Day Paleo Reset!

Specifically, we'll be answering questions about:

  • Interval training
    • HIIT
    • Tabata
    • Turbulence Training
    • One-Minute Method
  • Cardio vs. Interval Training
  • Functional training
  • The 7 Primal Movements
  • Eccentric vs concentric vs isometric movements
  • Using machines vs. free weights
  • Intermittent fasting and nutrition
  • How to do a pull-up
  • Proper gym etiquette
  • How to begin lifting heavier weights

Whether you work out a lot or are just getting started at the gym, this is a great episode to learn more about different types of workouts.

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 209 - Brain-Powered Weight Loss with Eliza Kingsford

2:20 Check out our TWO BONUS EPISODES and the #TBT episode on iTunes

3:00 Remember to subscribe!

4:40 Let us know if you're still interested in the Sky Fit Challenge!

6:00 Check out our 7 Day Paleo Reset that you can do anytime!

7:00 About today's episode: Answering big questions from our Open Sky Fitness Podcast Group on Facebook

9:00 Interval Training - What are the different options as far as speed and what's good for the best fat burning? Can you do interval training while intermittent fasting?

11:30 Chest bands vs. Fitbits and wearables for monitoring your heart rate.

13:40 How to get warmed up for a HIIT training workout.

15:30 Various types of HIIT training including cardio and body weight training.

16:40 Tabata - What it is and the various benefits.

18:40 The Little Method by Dr. Jonathan Little and Dr. Martin Gibala

20:50 Turbulence Training created by Craig Ballantyne

21:40 Final decision - what HIIT method is best for you?

23:00 What foods should you be eating depending on if you do a HIIT or cardio workout that day?

23:55 Functional Training - How can we build up our pull-ups?

24:20 What Functional Training is and how it's beneficial.

26:30 The 7 Primal Movements we used as babies and how we can incorporate them into our workouts and daily lives as adults.

30:00 The benefits of working with a barbell to get in form before isolating specific movements, weight amount, and other variables.

35:30 Scaling pull-ups and how to do one.

38:30 How to use bands, machines, or boxes in assisting you with your pull-ups.

45:30 Concentric, eccentric, and isometric movements.

55:40 Time Under Tension eccentric workouts that incorporate and trigger adaptation.

53:30 Periodization workouts and how to incorporate movement into it.

54:40 Why Concentric movements are so great for athletes or focusing on specific skills.

55:30 Isometric movements like yoga and the benefits.

59:00 Lifting with machines vs. free weights.

1:01:00 Why weight lifting machines were even created in the first place.

1:03:00 How to stabilize your muscles through lifting weights over using a machine.

1:11:00 Final comments with Rob and Devon.

1:12:00 Continue the conversation and ask us more questions in The Open Sky Fitness Podcast Group on Facebook

1:13:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

Our 8 Week Sky Fit Challenge has begun but you can still sign up or learn more about it!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 210 - Machines vs. Free Weights, HIIT, and Functional Movement! We hope you have gained more knowledge on how to be a healthier you.

Jul 13, 2018

We've got another BONUS EP for you this week with Stefani who also participated in the last Sky Fit Challenge with us. As you tune in, you'll learn all about her story of losing body fat and how her body composition was transformed in just 8 weeks. 

Check out and sign up for the Sky Fit Challenge here

See Stefani's transformation Before & After photos in the Open Sky Fitness Podcast Facebook Group!

As you listen, you'll find out all about:

  • Her biggest results from the SFC
  • Why her biggest goal was how she looked; not the weight loss
  • How much the body can actually change without even losing that much weight
  • Why consistency is the biggest factor and challenge to keeping up with a healthy life
  • How the SFC helped her make a lifestyle change including her nutrition
  • The help Rob and Devon were able to directly give the SFC participants.
  • Obstacles she ran into during the SFC and how she overcame them.
  • Other diets or workout plans that she's tried in the past that didn't help her in the end.
  • How she was still able to participate in the SFC despite her past injuries.
  • How the SFC has now become part of her every day regular life.
  • Differences she's seen in her energy levels.
  • Why the SFC Community is her favorite part of the experience.
  • The importance of having an accountability partner or group to help you keep on track with your goals. 
Jul 12, 2018

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

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

Click here for the original show notes!

Sign up for either the next Sky Fit Challenge

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

Join our Open Sky Fitness Podcast Facebook Group!

Early sign up for our next 7 Day Paleo Reset

Jul 11, 2018

Two past Sky Fit Challengers, Ryan and Wendy, sit down to talk with Rob and Devon about their experience of losing over 40 pounds during the 8 week challenge.

Check out and sign up for the Sky Fit Challenge here

As you listen, Ryan and Wendy share:

  • Why the joined the Sky Fit Challenge, what their experience was like, and the final results. 
  • How Wendy lost 7 pounds in just the first week of the Sky Fit Challenge.
  • What they did to create a healthier environment and set boundaries for themselves; especially when their schedules got super crazy.
  • What has changed for them since the Sky Fit Challenge now that the 8 weeks is over.
  • How they feel now in their new bodies after the challenge. 
  • The biggest changes they've experienced including mindset, energy, and how they feel in their own relationship. 
  • Their favorite go-to recipes and snacks from the SFC Cookbook. 
  • How their past weight loss issues started at a young age due to injuries.
  • Generational Nutrition habits they grew up with.
  • What they went through during their 20s - how they tried to stay healthy; what worked and what didn't work. 
  • Their struggles with lowering how much sugar they eat and how they overcame that obstacle.
Jul 10, 2018

We get messages from all over throughout our entire lives whether it's from the media, family, friends, peer groups, classmates, movies, and TVs that are telling us that our bodies need to look a certain way to be accepted.

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

When we feel out of control, we feel like the only thing we have control over is our bodies.

This week, we have an amazing interview for you with licensed psychotherapist, the Executive Director of Wellspring Camps, and author of Brain-Powered Weight Loss, Eliza Kingsford.

As you listen, Eliza shares the common relationships that we have with food through coping mechanism, comfort foods, celebration, or addiction. Then, she shares the actions we can take today to improve how we see food, ourselves, and our relationship with others

Exercises you can begin today to shift your mindset about yourself and your relationship with food:

  1. Awareness
  2. Find a Replacement
  3. Consistency
  4. Have an Intention or "Why"
  5. Mindfulness
  6. Repetitive Action

Brain-Powered Weight Loss

Losing weight and successfully maintaining it over the long term is not as much about what you put in your stomach; it’s more about what’s happening in the brain. In Brain-Powered Weight Loss, psychotherapist and weight management expert Eliza Kingsford shows that more than 90 percent of people who go on diet programs (even healthy ones) fail or eventually regain because they have a dysfunctional relationship with food. Changing this relationship by changing the way you think about and behave around food is what it takes to permanently achieve weight-loss success. Kingsford’s 11-step first-of-its-kind program enlists dozens of mind-altering and behavior-changing exercises and techniques and shows you how to:

• Identify and reverse the conscious and unconscious thinking errors and food triggers that lead to the behaviors that drive our food decisions.
• Let go of the mindset of going on or off a diet in favor of a conscious quest to pursue a lifestyle of healthy eating and everyday activity—one that can last forever.
• Successfully use what Kingsford calls “dealing skills” to outsmart high-risk situations, tame stressful times, and prevent an eating “slip” from leading to a setback or all-out binge.
• Find out if you have what emerging research shows is an addiction to certain high-fat and sugar-added, processed foods that can be as powerful as addiction to cigarettes and narcotics.
• Design a personal healthy eating program built on Kingsford’s 10 Principles of Healthy Eating.

Wellspring Camps Executive Director, Eliza Kingsford, Featured On Dr. Phil Show

https://www.youtube.com/watch?v=8ejRriKfwNw

About Eliza Kingsford

Eliza Kingsford is a Licensed Psychotherapist specializing in weight management, eating disorders and body image. Eliza is executive director of Wellspring Camps for teens and young adults, which follows the same holistic weight loss approach outlined in her new Brain-Powered Weight Loss book. She is also a certified personal trainer, group fitness instructor, and a long-time athlete. Eliza became passionate about combining therapeutic intervention, nutrition, and exercise early on in her graduate studies at the University of Colorado. An experienced speaker and presenter, Eliza has appeared on various television shows (Dr. Phil, Dr. Drew, and Dr. Oz), at national conferences and workshops, and in various publications.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 208 - 8 Steps to Losing 65 Pounds with Jim Sydnor 

3:00 About today's episode with Open Sky Fitness Podcast Group on Facebook member, Jim Sydnor

3:40 What psychoanalysis is and how it can benefit our lives and relationships.

7:00 Sign up for our upcoming new  Sky Fit Challenge that starts on July 16!

9:00 Get ready for interviews with some of our Sky Fit Challenge members this week!

10:00 Introduction to Eliza Kingsford

11:15 What drew her in to study the relationships we have with food and why we spend so much time thinking about food.

13:30 How our childhood experiences can lead us to see food in a different way and shape our relationship with it as we move into adulthood.

14:30 What happens when we rely on comfort foods in order to cope with difficult moments.

18:00 How she came up with the title for her book, Brain-Powered Weight Loss.

20:00 How she's helping people change their relationship with food through therapy, meditation, and replacing old thoughts with new ones.

21:50 Why words like 'diet' or 'weigh-loss' are so taboo these days.

24:00 What people are truly looking for when they want to lose weight.

26:40 What might be happening in our lives to believe that weight loss is the only way to make us feel better.

31:00 Can we move from one obsession or addiction to another throughout our entire lives?

32:20 The concept of healthy obsession and how it can help us live healthier lives.

35:20 The differences between addiction and obsessively focusing on health.

37:00 What it takes to get to the point when you're really ready to start focusing on your health.

38:00 Step 3 of her 11 Step Program - Identify your Thinking Errors and Food Triggers.

39:10 Ten cognitive disorders that lead to wanted eating.

40:30 Over-generalization: What it is and how it affects our thinking.

41:50 Mental Filtering: Why we only focus on the negative when there are a lot of positives.

44:20 Why we disqualify the positive in our lives.

47:55 Jumping to conclusions: Why they're hazardous to our thinking.

49:20 Maximizing what we do wrong and minimizing what we do well.

51:00 Why we allow our emotions to dictate who we are and how we can shift our mindset to experience a different feeling.

52:50 Exercises you can begin today to shift your mindset about yourself and your relationship with food.

1:00:00 About our 7 Day Paleo Rest at 7DayPaleoReset.com

1:01:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

 

SAVE YOUR SPOT FOR THE

8 WEEK SKY FIT CHALLENGE IN JULY!

Join us for our next 8 Week Sky Fit Challenge that will start on July 16!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Join Our FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 209 - Brain-Powered Weight Loss with Eliza Kingsford! We hope you have gained more knowledge on how to be a healthier you.

Jul 5, 2018

From time to time, we all face different struggles whether it be with exercise or food. This week, Rob and Devon share their top 5 tips to stay motivated to workout while special guest, Nutritionist Julie Daniluk explains how people with inflammation and autoimmune diseases can still eat delicious foods by eating powerful anti-inflammatory foods.

Click here for the original show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for either the next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

Julie has had a personal relationship with the healing power of anti-inflammatory foods ever since she was a little girl. After her mother switched her from artificial and high sugared foods to natural foods, an immediate change was noticed in her behavior and energy levels.

However, this wasn’t Julie’s only encounter with food affecting her body in a negative way. After returning back to sugar and experiencing a horrible bout of food poisoning, Julie learned once and for all to listen to her body and began eating anti-inflammatory foods to heal it back to normal health.

Continuing with these foods, Julie’s health is at its best and she works hard to help other people also listen and understand their bodies for a healthier lifestyle and to appreciate the healing power of food

Jul 3, 2018

In this week's episode, I had a really amazing interview with one of our Open Sky Fitness Podcast Group on Facebook members, Jim Sydnor, about his weight loss journey and how he turned his life around to live a healthy life.

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

He had been athletic all his life but then he began ignoring his health in his 40s. Over time, he realized that his health was not what it used to be and needed to make a change for himself. Thus, he and his wife began focusing on turning their health around by walking more, cutting out sugars and processed foods, and keeping track of his measurements and progress. In the first 2 months, he had already dropped about 20 pounds.

At the start of his health journey, he was 6'3" and weighed 265 pounds. In a span of 3 years of learning healthy habits and being consistent, he has now gained roughly 24 pounds of muscle and lost 70 pounds or more of fat.

Lose Weight In 8 Steps

As you listen, Jim has narrowed down his wellness journey to these 8 Steps that you'll hear us talk about in the interview:

1) Hitting Rock Bottom - Finding Your "Why" For Change

2) Creating A Basic Plan

3) Being Consistent and Executing Your Plan Every Day

4) Tracking and Measuring Your Results

5) Being Able to Change Your Strategy When The Original Plan Isn't Working

6) Being Held Accountable - Have Someone or Something Help Hold You Accountable

7) Making Yourself The Priority

8) Finding and Participating in a Community

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 208 with Drew Manning: How To Get Fit With Keto

3:00 About today's episode with Open Sky Fitness Podcast Group on Facebook member, Jim Sydnor

3:30 The 6-7 turning points you might experience on a healthy journey

9:00 About the Open Sky Fitness Podcast Group on Facebook

11:00 When people get mad at your - sometimes it's not about you but it's actually about themselves and they're going through.

15:30 Fixed Mindset vs. Growth Mindset - How to be more curious and not have a negative voice running through your mind.

17:00 Some stories from our Sky Fit Challenge participants and their struggles with starting their own health journey. 

20:00 Introduction to Jim Sydnor and his background story.

25:00 The progress he has made with his new mindset on health and wellness.

26:00 What his friends think of his new healthy lifestyle and mindset.

28:00 Various struggles he has faced and what changes he made to create a new plan for himself.

31:00 How he tried to gain muscle when he was younger with steroids and ended up having a bad reaction to them which inspired him to be healthy and strong naturally.

32:40 His struggles to lose the last 5-10 pounds.

35:00 What keeps him going every day to the gym and motivates him to both eat healthily and exercise.

38:00 Fears around death and being healthy as we age.

42:00 The benefits of switching up your workouts so that your body is forced to adapt and change.

43:40 What his family now eats vs. what they don't eat anymore.

47:00 His health updates with blood panels as far as cholesterol and blood sugar.

49:00 Why changing your diet could be the easiest fix to your health problems such as indigestion and acid reflux.

52:00 Both Rob and Jim's own rock bottom wake up calls to change their health around.

54:20 The importance of accepting where you're at now at the moment in your health and what simple changes you can make.

56:40 What advice Jim can give to Rob and other parents about nutrition and having healthy food in the house for the family.

1:00:00 How to raise healthy children via nutrition and teaching them about good self-image.

1:05:00 What Jim is doing today to help him and his wife stay consistent with their healthy lifestyle.

1:15:00 Closing comments with Rob and Devon.

1:19:00 About our 7 Day Paleo Rest at 7DayPaleoReset.com

1:00:40 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

 

SAVE YOUR SPOT FOR THE

8 WEEK SKY FIT CHALLENGE IN JULY!

Join us for our next 8 Week Sky Fit Challenge that will start on July 16!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Join Our FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 208 - 8 Steps To Losing 65 Pounds! We hope you have gained more knowledge on how to be a healthier you.

Jun 28, 2018

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

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

Click here for the original show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for either the next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

Jun 26, 2018

The biggest part of a transformation is not physical; you can give someone the best meal plans, workouts, or macros for their body type but it doesn't matter unless they're able to overcome their own mental and emotional challenges. That's how you make a true lifestyle change. - Drew Manning 

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

On this week's episode of the Open Sky Fitness Podcast, we have Drew Manning returning for the second time! In our first interview with him, we talked all about his initial Fit2Fat2Fit journey. In this episode, we're discussing all that he has done since then including the launch of his A&E show - Fit to Fat to Fit. Not only that, but we discussed what he would have done differently during his experiment including getting fit via the Ketogenic Diet. Before we knew it, we were in a deep conversation about the Keto Diet including the following topics:

  • The science behind the Ketogenic Diet
  • How Keto can help you get fit
  • What foods you should eat and stay away from while on Keto
  • How to test your Ketosis levels properly
  • His top food hacks for eating Keto foods on the go

 

Breaking Through Mental Struggles

Besides the Keto Diet and his wellness journey, Drew also shared the best way you can get out of an emotional and mental funk when it comes to focusing on your health:

  • Find a support system
  • Be surrounded by like-minded people who are going through similar journeys
  • Have a safe place to ask questions as well as ask questions and give answers
  • Sign up for something that gets you out of your comfort zone but is still challenging so that it forces you the train
  • Check out private Facebook groups or coaching apps such as My Fitness Pal

These might not work for everyone but Drew has seen that it's so much more beneficial than just giving someone a 30 Day plan they do on their own.

 

Get Fit With Keto

How can you survive the dreaded Keto Flu? What are the best foods to eat to get and stay in Ketosis?

To be in good health while experiencing the Keto Flu, there are two very important things you should do:

  1. Drink plenty of water to stay hydrated.
  2. Supplement with sodium, potassium, and magnesium to avoid an imbalance of electrolytes.

While on the Ketogenic diet, you won't be as hungry - you'll only be eating 2-3 meals a day of high-quality, healthy fat like:

  • Steak
  • Salmon
  • Chicken thighs
  • Whole eggs
  • Butter
  • Cream
  • Coconut oil
  • Ghee
  • Avocado

Your diet should be 5% carbohydrates (30 grams a day or less) from nutrient-dense vegetables including:

  • Spinach
  • Kale
  • Cauliflower
  • Broccoli

F2F2F Keto Diet with Drew Manning | Complete Wellness

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

About Drew Manning

Drew Manning is a NASM Certified trainer, author of NY Times Bestseller: Fit2Fat2Fit, blogger and fitness enthusiast. Drew’s health program has been used by thousands of people all across the world. He has been featured on shows such as: The Tonight Show, Dr. Oz, Dr. Drew, CNN, The View, Good Morning America, Nightline and more. You can learn more on his website www.Fit2Fat2Fit.com

Drew’s goal is to inspire people to get fit, teach them how to do it and give them hope that it IS possible to get fit and stay fit. He wants to share his comprehensive fitness knowledge with his followers so that they can know how to lose weight successfully, even though for many it’s going to be a struggle.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 206 - The Power of Mindsets: Fixed Vs. Growth Mindsets

2:40 Getting healthy is easier than we think. Find out more in our next official Sky Fit Challenge starting July 16.

11:00 A recap on Drew from our last interview with him back in 2016.

13:35 The lessons and side effects he learned and experience during his Fit2Fat2Fit experiment.

15:30 Strategies he uses and suggests to help people break through their mental and emotional struggles.

18:00 How to get to the root of what's emotionally and mentally holding you back from focusing on your wellness.

20:40 What he would've done differently during his initial Fit2Fat2Fit experiment.

21:20 How the Ketogenic Diet has changed his mind and body function.

22:20 His A&E Fit2Fat2Fit TV show - what various diets each participant follows on the TV show.

24:40 Various contestant's result and how one struggled to get back to fit after gaining weight and another was a married couple.

28:30 Who is the Keto diet for? What's the best process of doing it?

30:20 How to combat the Keto Flu during the Ketosis Transition.

31:20 What foods do people eat on a Ketogenic diet?

33:25 How you can keep track of your diet and supplements to ensure you're moving into Ketosis.

35:50 How reliable it is to test your Ketone levels via blood tests.

37:30 How to make the Ketogenic diet part of your lifestyle even while traveling.

40:40 The fad part of the Ketogenic Diet and different brands offering labeled "Keto" products that are actually processed.

43:00 The most important factors to consider when changing your diet.

44:00 Calorie deficit - is it necessary to focus on it?

45:00 Specific workouts you can do in order to reach your fitness goals.

46:00 His 60-DayKeto Jumpstart Program that you can sign up for today and what you can expect from it.

50:00 The benefits of focusing on just creating one habit each month.

51:50 Drew's own struggles with staying healthy and how he overcomes them.

55:15 His next plans for the future.

56:15 The benefits of MCT oil and how to add MCT oil powder to your coffee instead of coconut oil or preparing a Bulletproof coffee.

58:40 Closing comments with Rob and Devon.

1:00:40 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

SAVE YOUR SPOT FOR THE

8 WEEK SKY FIT CHALLENGE IN JULY!

Join us for our next 8 Week Sky Fit Challenge that will start on July 16!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Join Our FREE 7 Day Paleo Rest

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link. 

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 207 with Drew Manning - How To Get Fit With Keto! We hope you have gained more knowledge on how to be a healthier you.

Jun 21, 2018

The Cholesterol Hoax - When it comes to breaking down cholesterol and nutrition myths, Dr. Jonny Bowden is a wealth of great information. Dr. Bowden has written numerous works including his latest book with M.D. Masley StevenSmart Fat: Eat More Fat. Lose More Weight. Get Healthy Now.

In this #TBT episode, Devon and I also discussed how to get on track with eating healthy and how to schedule time for yourself to focus on your health.

Click here for the original show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for either the next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

Jun 19, 2018

Today's episode is all about understanding the belief systems that we have of ourselves including how they were created in the first place and what we can do to change them. Specifically, we will be looking at the work of the author, Carol S. Dweck, who wrote, Mindset: The New Psychology of Success.

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

In her book, Mindset, she dives deep into the two mindsets we have - fixed and growth. In a nutshell, people who have a fixed mindset believe they can never change and this is how they'll be forever vs. those with a growth mindset that believe intelligence is something that can be learned, cultivated, and developed.

However, we don't have just one type of mindset for the rest of our lives either. Depending on where we are in life and what the topic is about, we could either have a fixed or growth mindset. So, you might have a growth mindset about fitness but then have a fixed mindset about money or career.

In addition to exploring the differences between fixed and growth mindsets plus why we develop them, Devon and I will teach you how you can shift to a more growth mindset when it comes to your health and wellness. 

 

"If you're spending all your time trying to prove to others or to yourself that you can achieve something but you don't put your time towards learning on how to do that in order to grow and take care of yourself, then you're just going to stay right where you are now." - Devon Dionne

 

Carol Dweck, "Developing a Growth Mindset"

https://www.youtube.com/watch?v=hiiEeMN7vbQ

 

Fixed vs. Growth Mindsets

The Fixed Mindset

If you have a fixed mindset, you believe you're either born with it or you're not. You might have also developed this mindset because someone such as a parent or teacher taught you to think that way.

People with a fixed mindset believe that it's talent and not hard work that gets you ahead in life or your goals. This mindset essentially leads to negative thinking that you are not smart enough and you won't even try because you're afraid to fail. You probably find yourself facing challenges with anxiety because you're afraid of not looking smart. In the end, this mindset discourages you from taking on any new challenges altogether for fear of looking bad if you do not succeed.

People with a fixed mindset also:

  • Don't like obstacles and will just give up before even really trying to put in some effort.
  • Believe the effort isn't worth it to try something because they think they'll fail anyway.
  • Ignore useful negative feedback or criticism that could help them improve.
  • See other people's success as a threat.
  • Are constantly trying to prove themselves to others.
  • Think they can't do any better than where they are at now in life.

A fixed mindset could eventually lead them to plateau early on in life and never reach their full potential.

The Growth Mindset

If you have a growth mindset, then you believe that talents and abilities are only a starting point. You think that there is potential from the starting point and that potential is limitless. You've come to realize that if you put in the effort, hard work, and persevere, you will grow and can succeed. You eagerly embrace new challenges and see them as a way to learn.

People with a growth mindset also:

  • Are persistent with new challenges or obstacles and will not give up.
  • Believe that the putting in great effort is the key to mastery.
  • Become curious when someone gives them useful, negative criticism and are eager to use that information to help them improve.
  • Feel inspired by other people's success.
  • Don't need to prove themselves to others and know they have the strength to keep working hard at their goals.
  • Realize that there is no end to what they can do and achieve in life so they live in their potential.

 

 

 

How Did We Develop Fixed Mindsets?

"I've seen so many people with this one consuming goal of proving themselves in the classroom, in their careers, and in their relationships. Every situation calls for a confirmation of their intelligence, personality, or character. Every situation is evaluated; 'Will I succeed or fail? Will I look smart or dumb? Will I be accepted or rejected? Will I feel like a winner or a loser?' " - Carol S. Dweck

Fixed mindsets are easily created at a really early age; especially in test-oriented schools. If someone ever told you didn't have the talent for something or if you were praised for your achievements vs. the actual work you put into getting it done, then it's very likely that you developed a fixed mindset.

 

How to Shift Your Mindset From Fixed to Growth

To begin helping others shift their mindset from fixed to growth, you can use different praise methods or share stories of how people with no talented cultivated skills and beliefs. That's a great way for a manager to motivate their employees to think more positively.

However, switching from a fixed mindset to a growth mindset is not magic; you have to change a deep belief in yourself.

When you think something negative such as "You're stupid; why even bother? All this hard work is stupid," you can begin to shift your mindset by acknowledging that you heard that thought in your mind and understanding that it belongs in that fixed belief mindset. Then, tell yourself that you can do this, and finally apply an action to overcome your challenge. Don't judge yourself in the moment but be persistent in solving the problem. Persistence has a direct effect on growth.

Acknowledge the setback, be curious about why it happened, think about a solution for the next time it happens, and be persistent.

From there, you need to create a growth mindset thought from your fixed mantra. So, if your mantra is, "I'm too stupid; I'll never be able to do this," think about the reverse of that mantra such as, "I'm smart enough to figure this out; it might take me some time and it might take me some work but I know that I can achieve this."

Take this challenge on daily whenever you come across yourself thinking fixed mindset thoughts. This is something you have to work on every single day.

 

"People think that they can simply fake it until they make it but if you're thinking that, you're never going to make it because it's not about faking it. It's actually about changing your belief that qualities can be developed through practice and work. So, you have to change the fixed mindset belief with practice by taking it on daily; it's not going to be instantaneous now just because you feel inspired. Don't just think positive but take your actions within that belief system and develop them through practice and work" - Devon Dionne

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 Check out last week's show: 205 - How to Avoid a Lifetime of Chronic Pain with Erin Burch

1:50 About today's topic: The Power fo Mindset - Fixed Mindset vs. Growth Mindset

2:20 Join us early for our next official Sky Fit Challenge starting July 16.

5:00 Some of the awesome reviews we've received on iTunes!

7:00 Research done by Carol S. Dweck on the mindset.

7:45 Our two different mindsets - one that holds back (Fixed Mindset) and the other (Growth Mindset) which really helps us.

11:00 About the Fixed Mindset

14:20 About the Growth Mindset

15:00 How different mindsets react to new challenges in life.

15:50 Anxiety vs. Excitement for both mindsets.

17:10 How Fixed vs. Growth Mindsets approach problems and obstacles

18:00 The different views on effort and whether or not it's worth it.

19:30 Whether or not these mindsets accept or reject criticism and what affect criticism has on them.

20:40 How we see other peoples' success and react to it.

21:50 The effect that jealousy or envy has on our mindset.

26:15 The result of having a fixed mindset.

28:00 The Grow vs. Fixed Mindset when it comes to health.

28:50 How we even developed a fixed mindset to begin with in life.

34:20 The different mindsets we see in the Sky Fit Challenge and our clients.

35:00 Why you don't have to be afraid to reach out for help in your wellness journey.

36:50 How to use a Growth Mindset to continue focusing on your fitness and nutrition.

38:00 Studies on children who have been praised in two different ways.

39:45 Actions children with fixed mindsets regularly adapted into their work vs. children with growth mindsets.

44:00 How people with a growth mindset are happier compared to fixed mindsets.

44:45 How you can shift your mindset from fixed to growth.

54:00 The importance of staying curious rather than be stuck in your fixed mindset.

56:00 How to apply a growth mindset to your health.

1:01:00 How to deal with and solve problems that come up in relationships.

1:03:00 What a healthy adult relationship looks like.

1:06:00 Closing comments with Rob and Devon

1:08:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

SAVE YOUR SPOT FOR THE

8 WEEK SKY FIT CHALLENGE IN JULY!

Join us for our next 8 Week Sky Fit Challenge that will start on July 16!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Join Our FREE 7 Day Paleo Rest

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link. 

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 206 - The Power of Mindset: Fixed vs. Growth Mindsets! We hope you have gained more knowledge on how to be a healthier you.

Jun 14, 2018

Say 'hello' to Nicolette Hahn Niman from BN Ranch and author of Defending Beef and Righteous Pork Chop, who talks about sustainable cattle farming: Rob starts the podcast by answering a listener’s question about how to put on muscle mass when you are training for endurance.

Then, he and Nicolette get into the myths around cattle farming and why it has gotten such a bad rap. She shows the benefits of raising cattle in the proper manner as well as discusses the differences between factory and sustainable farming.

Click here for the original show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for either the Transition or next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

Jun 12, 2018

When it comes to your body, you're either in the driver's seat or you're in the trunk. Unfortunately, most people are literally in the trunk; in other words, they're in the dark, they don't know what's happening, and you don't know how you got there. If you're in the driver's seat, you've got access to feedback and you're listening, look, and learning as you're going along. If you arrive someplace you don't like, you're able to change it because you understand how you got there. - Erin Burch

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for either the Transition or next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

For today's podcast, I had an amazing discussion with the Founder of The Burch Method, Creator of Core Container™ System, and proclaimed, Body Whisperer by her clients, Erin Burch. With 38 years of physical therapy, yoga, Erin uses an inside-out approach that has not only healed others but herself as well. To find out more about her work and receive weekly insights, you can go to her website and subscribe to receive her Body Whispers - Love Notes from Your Body emails.

Jun 7, 2018

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

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

Click here for the original show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Early sign up for our next 7 Day Paleo Reset

Jun 5, 2018

If you're a person who lives a sedentary life, your health might be good until you're 45. If you ignore physical exercise until you're 45, your health can begin to drastically drop after 45 but it is preventative and you might just have to work a bit harder. It's all about mindset because many of us think we cannot do something such as go on a hike and have the attitude of 'I'm too this; I'm too that,' and that's when we start to set ourselves back with our mindset on physical activities. - Rob and Devon

Download The OSF Workout Template Now!

  Home Workouts You Can Do Today.

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for either the Transition or next Sky Fit Challange

Early sign up for our next 7 Day Paleo Reset

In this week's episode of the Open Sky Fitness Podcast, we will be discussing the differences between cardio and weight lifting plus which one is better for us as we age. How did we stumble onto this topic? Many of our clients and members of the Open Sky Fitness Podcast Group on Facebook were very curious about this as well and so we wanted to share our insights with you, our awesome listener!

As you tune in, we will cover:

  • What you can expect from your body once you're 30 and beyond.
  • Common myths and misconceptions about working out.
  • Benefits of cardio and weightlifting.
  • The two different types of cardio: Aerobic/LISS and Anaerobic/HIIT
  • The physical and mental stresses of doing long, cardio workouts.
  • What effects strength training has on the body.
  • What our ancestors did that we can mimic in our own lives and physical training today.
  • How to plan your weekly workout with our template.
  • What workouts Rob does with his clients

 

Free Workouts & Templates

Download your Open Sky Fitness Lifting Plus HIIT Template

Simply click the button below to get started on designing your own workouts:

Download The Template Now!

 

5 Home Workouts You Can Do Today

To help you get started focusing on your fitness, we are sharing 5 Home Workouts You Can Do Today. These are some of my favorite workouts that I do and recommend for my clients.

 

 

Common Misconceptions About Exercise

These are common soundbites you've probably heard from other people and have believed that they're true but they're actually the complete opposite and not good advice when it comes to working out:

  • You have to do 30-60 minutes of cardio every single day.
  • You should focus on weights in your 30s but then cardio in your 40s.
  • You can't build muscle mass after 30.
  • Always do your cardio first before you lift.
  • The more cardio, the better.

 

Cardio Workouts: Pros and Cons

According to the Cleveland Clinic, there are various benefits of doing cardio including:

  • Increases blood flow
  • Decreases chances of stroke
  • Improves memory
  • Increases circulation
  • Helps control blood sugar
  • Increases oxygen supply allowing the muscles to work even harder
  • Decreases stress
  • Helps with weight regulation
  • Releases endorphins for a better mood
  • Combats depression

These aren't the only benefits either, in terms of weight loss, cardio does, in fact, burn more calories than weight lifting does at the moment with 10-12 calories per minute compared to 8-10. However, after completing a cardio workout, we're more likely to eat more calories and stay sedentary for the rest of the day. While cardio does burn more calories at the moment, weight lifting increases our resting metabolic rate which allows for our bodies to continue burning more calories throughout the day.

 

 

2 Types of Cardio: Aerobic/LISS vs. Anaerobic/HIIT

 

"There are really two different types of cardio and they're very, very different from each other. That's where people often get confused because if you just put cardio into one category, you're missing out on the real deal. All types of cardio are great but there are some forms that are the most beneficial." - Devon Dionne 

 

When it comes to cardio, there are two types:

  • Aerobic or LISS Cardio - Low-Intensity Steady State Cardio
  • Anaerobic or HIIT Cardio - High-Intensity Interval Training

Aerobic cardio is done over long durations of time at a low to moderate intensity. Some forms of this cardio include walking on a treadmill, jogging, or biking. When you do LISS cardio, your body can breathe and supply oxygen to the muscles as you're doing the exercise so that you're able to do it for long periods of time.

Forms of high-intensity cardio are done in short spurts followed by low-intensity recovery periods. Your body can't supply enough oxygen for those muscles to continue to do it for long periods of time. Not only do HIIT workouts increase your anaerobic but also aerobic capacity.

Anaerobic or HIIT Cardio workouts specifically have these benefits:

  • An increase of skeletal muscle
  • Mitochondria respiration
  • Gene expression
  • An increase of muscle mass

Which Is Better? LISS or HIIT?

If you do LISS workouts often, they will actually take away from your muscle mass and you're not likely to burn fat or calories; you're going to burn muscle if you do it for long periods of time. LISS also creates a lot of stress and actually isn't as beneficial as far as long-term health. Therefore, we don't recommend doing LISS cardio for long periods of time for multiple times per week.

 

"This idea that you should only do low - moderate intensity cardio for long periods of time to lose weight is not correct. It's not enough by itself but compared to combining cardio and strength training, you're going to lose more abdominal fat over the years than if you only did cardio workouts." - Rob and Devon Dionne

 

 

The Benefits of Weight Lifting

As we age, our body starts to gradually lose muscle mass. After our 30s, our body loses about 5% of muscle mass for every decade afterward.

The benefits of weight lifting on a regular basis include:

  • Builds muscle mass
  • Improves connective tissue
  • Continue to burn more calories hours after lifting

We continue to burn calories after lifting because it increases your resting metabolic rate vs. cardio burns calories at the moment. One study found that men who weight lifted on a consistent basis increased their RMR men by 9% and women who did the same increased it by 4%.

 

Final Recommendations

When it comes down to whether cardio or weight lifting is better for us as we age; the truth is that neither is better than the other and both have lots of great benefits. However, we cannot do one without the other. Wou need both in order to be the best that we can be.

There is one exception though. We do not recommend doing aerobic cardio for very long periods of time multiple times a week.

If we had to choose between one over the other, we would choose weightlifting because you can get a cardio workout from lifting. Along with maintaining muscle mass, burning calories, and staying fit from strength training, you can include some recreational cardio in the mix to help with stress and functional movement. Not only but within a strength training program, you can also create HIIT cardio training with that program or in a bodyweight program.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 203 with Allison Melody - Holistic Health: Discover What Works For You

2:30 Update on our current Sky Fit Challenge participants!

3:15 Sign up for our next Sky Fit Challenge with an Early Bird Special on June 18!

5:00 The changes in American culture we need to see when it comes the style of eating and nutrition.

7:00 Cardio vs. Weight Lifting - which one is better as we age?

7:20 Why it's so hard for people to change their nutrition or other aspects that they need to focus on when it comes to wellness.

10:00 What you can expect from yourself and your body as you get to 30 years.

12:40 Studies done on elite athletes after the age of 45.

13:30 Common myths and misconceptions about working out.

16:20 The benefits of doing cardio.

17:30 The two types of cardio: Aerobic/LISS, Anaerobic/HIIT

20:40 Benefits of Anaerobic and HIIT training

21:40 Which is better? LISS or HITT?

24:45 The benefits of weight lifting

27:00 The physical and mental stresses of doing long, cardio workouts.

30:30 What if you only do strength training? What effect does that have on the body?

32:00 What our ancestors did that we can mimic in our own lives and physical training today.

40:00 How we can use how our ancestors lived as a model for our modern lives.

42:00 Final recommendations and pieces of advice.

46:00 How to incorporate functional movement into your everyday life.

47:00 How to plan your weekly workout with our template.

**To Download our workout template here*** in Libsyn

50:00 What workouts Rob does with his clients.

55:00 How to build a healthier lifestyle for yourself.

56:30 Join our next Sky Fit Challenge officially beginning July 16to get extra support for your workouts.

59:00 Get an early start on the Sky Fit Challenge and join us June 18 for our Transition Challenge.

59:40 Closing comments with Rob and Devon

1:00:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

SAVE YOUR SPOT FOR THE

8 WEEK SKY FIT CHALLENGE IN JULY!

Beginning June 18, you can sign up for our Transition Challenge and prepare for our next 8 Week Sky Fit Challenge that will start on July 16!

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Join Our FREE 7 Day Paleo Rest

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link. 

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

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 about 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.

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 204 - Cardio vs. Lifting - Which Is More Important As We Age? We hope you have gained more knowledge on how to be a healthier you.

May 31, 2018

Click here for the original show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Early sign up for our next 7 Day Paleo Reset

In this #TBT episode, Dr. Mike Israetel gets down and dirty with proper “weightlifting techniques“. First, you’ll hear from host Rob and his wife Devon on how to prevent and deal with generic shoulder and knee pain. 

Then you’ll listen to Dr. Mike, professor of Exercise Science at Temple University, Head Science Consultant at  RenaissancePeriodization.com, and coauthor of the books, Scientific Principles of Strength Training and the Renaissance Diet.  He breaks down the specifics of a squat like you have never before heard.  You’ll learn how to bench press properly and hear why a weightlifting belt is a waste of money.

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