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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
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.

May 29, 2018

This week, we had an incredible interview with eco-entrepreneur, owner of Melody Productions, Director of the Food Heals Documentary, and co-host on The Food Heals Podcast, Allison Melody. Recently, both Devon and I were on her podcast for episode 199: The Secrets to Revolutionizing Your Workouts and Losing Weight Naturally and so we invited Allison to be on Open Sky Fitness to share her own incredible health journey.

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!

Early sign up for our next 7 Day Paleo Reset

It took me 10 years to discover what worked for me and my health. This was not an overnight change; it was a lifestyle change and it took time. I slowly made discoveries about my health and I'm still making discoveries even today. I'm still ebbing, flowing, and changing when things aren't working for me. Some things work for a while but then I have to shift as I age and the food and production formulations like deodorant are changing." - Allison Melody

 

Discover What Health Journey Is Best For You

"If we deal with the past and we send love to our inner child or younger self, we can heal the present by healing the past. However, we're never done fully healing ourselves; there's always something else that we can work on." - Allison Melody

In this episode, you will hear us cover the following topics with Allison:

  • Allison's origin story, her parents' illnesses, and why she started a plant-based diet.
  • The moment she discovered holistic health and natural medicine.
  • How you can get started on improving your health
  • The 7 Stages of Grief we go through and how we can emotionally heal ourselves.
  • What it means to have a gluten sensitivity vs. being Celiac.
  • What spiritual psychology is and how it can help you heal your mind and work through childhood issues.
  • Rob and Devon's own experiences with therapy and emotionally healing themselves.
  • How to eat healthy without feeling hungry nor depriving yourself of food you enjoy.

 

How To Become A Healthier You

 

"To start focusing on better health, ask yourself, 'What is the most present thing in my life right now that I need to work on?' and start there. Where are you now in your health and where can you go tomorrow?" - Allison Melody 

 

We asked Allison what her top advice was on how to starting living a healthier lifestyle. She advised to begin by focusing on just one thing at a time instead of everything at once and gave a list of what you can begin focusing on today depending on what you're leaning towards the most:

  1. Don't take on too much at once, but focus on one thing at a time.
  2. Choose what to focus on based on what is most present in your life now whether that's physical weight or emotional weight.
  3. Focus on what foods are potentially harming your health such as gluten, processed foods, and sugar.
  4. Don't take away your favorite foods or activities but add vegetables or a 20-minute walk.
  5. Gradually begin to add more fitness to your life by walking more or going to the gym a couple of times a week.
  6. Take a closer look at the relationships in your life because maybe you need to let go of a toxic friend or build a stronger bond with someone else.
  7. Clear your mind through journaling, meditation, and focus on what really needs your attention.

 

About Allison Melody

 

"I am on a mission to awaken people to the fact that a healing miracle is possible. That we can heal our bodies if we give it what it needs to heal." - Allison Melody

 

 

The topics she addresses through her work are powerful and heart-centered and focus on Holistic Health, Social Justice, Human Rights and Animal Rights. They reflect her passion for creating positive change in people and the communities they serve.

At the age of 26, Allison endured the devastating loss of both her parents to cancer after long and challenging battles. Witnessing her mother and father suffer so intensely and needlessly from a cure that brought more pain than the disease, Allison soon dedicated her life to finding a better way to heal. She watched in disbelief as doctors prescribed drug after drug, observed her parents’ hair fall out, their rapidly aging faces, and their exceedingly diminishing vitality. The tragedy instilled in her an unwavering passion for nutritional medicine and propelled her into the world of holistic health and alternative healing. Allison’s firm commitment to natural health is further evidenced by her achievement of a Masters Degree in Spiritual Psychology.

 

SAVE YOUR SPOT FOR THE

8 WEEK SKY FIT CHALLENGE IN JULY!

Beginning June 18, you can sign up for our next 8 Week Sky Fit Challenge that will start in July!

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.

 

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 202 - Vitamin Supplementation: Do You Need It?

1:50 About today's guest, Allison Melody, and why switching to a plant-based diet was a life or death decision for her.

2:15 Shout out to our current Sky Fit Challenge that's going on now!

3:10 Sign up starts on June 18th for the next Sky Fit Challenge beginning in July or try out our transition month to get started!

8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper.

7:40 Introduction to Allison Melody

8:30 Allison's origin story, her parents' illnesses, and why she started a plant-based diet.

12:00 The moment she discovered holistic health and natural medicine.

13:50 Why her father wouldn't listen and believe in her lectures about nutrition, holistic health, and natural medicine.

16:00 How her father's death sent her on a mission to help people discover that it is possible to heal the body through natural methods.

17:00 How she was able to forgive and emotionally heal after her parents' deaths.

18:30 The 7 Stages of Grief we go through and how we can emotionally heal ourselves.

21:30 What Allison has learned about what it means to be healthy over the last couple of years and her philosophy on health today.

23:10 How she went from organic food to raw food and then did allergy and blood testing to truly find out what foods are working for her body.

23:30 What it means to have a gluten sensitivity vs. being Celiac.

24:00 Why she decided for herself that the best option was to follow a plant-based diet.

24:45 How she discovered the importance of emotional healing and slowing down from time to time to give herself the self-care she needs.

25:30 What spiritual psychology is and how it can help you heal your mind and work through childhood issues.

27:20 Rob and Devon's own experiences with therapy and emotionally healing themselves.

30:50 How can a person get started on improving their health.

33:00 Her advice to people who think that weight loss is the number one focus on getting healthy.

35:00 Whether or not a juice cleanses and fast is okay for you.

35:25 What has worked for her to lose weight but might not work for everyone else - juicing, intermittent fasting, maintaining exercise.

36:00 Why being healthy is not about the number on the scale.

37:00 How to eat healthy without feeling hungry nor depriving yourself of food you enjoy.

38:00 About her podcast and website, Food Heals Nation plus all the retreats they have coming up! 

42:20 Closing comments with Rob and Devon

43:25 Sign up starting June 18 for our next Sky Fit Challenge!

46:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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 203 with Allison Melody! We hope you have gained more knowledge on how to be a healthier you.

May 24, 2018

Dr. Kelly Starrett discusses preventing injuries, improving performance, and the best way to treat an injury. He is one of the founders of Mobility| WOD along with his wife, Juliet. He is also the author of both New York Times and Wall Street Journal bestseller, Becoming a Supple LeopardHe has also written Ready to Run and has an upcoming release of his latest book, Deskbound.

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

EASY WAYS TO PREVENT INJURIES AND IMPROVE PERFORMANCE

Rob, Devon, and Kelly start of the show by discussing the natural occurrences of “normal accidents” in every day life such as lacking the right vitamins, nutrition, or technique when working out. By paying close attention,  we can take advantage of these “normal accident” patterns to learn about how to improve our individual athletic performance.

The conversation delves deeper into specific areas of nutrition, evaluation, and different cycles to help us be conscience of what we do everyday and how to apply little life changes to overcome any problem areas.

IS ICING A GOOD WAY TO TREAT AN INJURY?

Later on they discuss the idea of whether or not icing is a good way to treat an injury or swelling and what  methods are available to better treat and prevent either pf them. The podcast closes off on why we should all be sitting less and standing more and what can do to change it.

ABOUT DR. KELLY STARRETT

When he´s not teaching us a thing or two about human performance and mobility, Kelly is also a coach and physical therapist and leads a Crossfit Movement & Mobility Trainer course. He has also been a guest lecturer at the American Physical Therapy Association annual convention, Google, the Perform Better Summit, the Special Operations Medical Association annual conference, police departments, and elite military groups nationwide.

Kelly received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. He currently  continues to focus on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance along with managing his own physical therapy practice at San Francisco CrossFit.

Kelly and his wife, Juliet, are also the creators of StandUpKids.org to educate teachers, parents, and donors about the importance of children spending more time standing up and being active rather sitting down during class hours. The organization raises money to bring standing desks to all public school children.

WHAT YOU WILL HEAR IN THIS EPISODE:

00:00 Open Sky Fitness Introduction

01:12  Introduction to Dr. Kelly Starrett

05:25  Where does a start working with top athletes?

07:40  The Normal Accidents theory by Dr. Charles Perrow

08:20  The importance of Vitamin D.

09:00 Assuming natural errors every day and noticing patterns.

09:55  How to take advantage of data and patterns to improve your workout.

11:11 Applying noticed changes and patterns to the health of younger generations. The importance of standing vs. sitting for children.

12:00  What is best for human function? What is recommended for recovering and preventing pain while optimizing athletic performance?

13:45  The importance of precision nutrition.

14:10  The gateways to top performance.

15:12  Evaluating physical practice and limitations.

16:50  The problem of wanting to fix all of your health problems in one day.

17:45  The Adaptation Cycle and how to apply it to yourself.

19:15  How to incorporate non-exercise activity such as breathing practice, meditation, walking and standing during your day and before formal exercise.

22:40  Why daily physical activity includes training, but isn´t exclusive to only training.

24:00  Learning to be conscience about what you do during the day.

26:00  How can we easily identify our different health benchmarks?

26:45  Pulling back to take a look at our current health status.

27:27  Is there a difference between the average and the top athletes that you work with?

28:25  Should we always be in pain when working out?

29:45  How to be more conscience of what you are doing during a workout for better athletic performance

33:38  How do we create a workout lifestyle to prevent injuries and improve performance?

36:28  Can people be more conscience about what they are doing for their health on their own or do they need a coach?

39:00  Is icing the best remedy for injuries?

41:49  Systematic Cold Immersion vs. Icing an injury

43:00  What can you do in place of icing to help an injuring or swelling?

47:09  What can athletes do to help swelling if they spend a lot of time sitting during the day?

48:20  Why humans are not designed for sitting in chairs.

51:00  Where to go for more help similar to M| WOD?

55:19  Closing Remarks by Rob

57:24  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

If you want to learn more about Dr. Kelly Starrett and Mobility WOD, go to:
MobilityWOD.com

To learn more about how to order Dr. Kelly Starrett´s books and products mentioned on the show, go to: 
MobilityWOD.com/Shop/ 

To learn more about the theory and book, Normal Accidents by Dr. Charles Perrow, go to: https://en.wikipedia.org/wiki/Normal_Accidents 

To learn more about the organization, Stand Up Kids, go to:                    http://standupkids.org/our-story/

TO DOWNLOAD ROB’S FREE WORKOUT TEMPLATES CLICK BELOW
DOWNLOAD TEMPLATES

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

To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!

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.

Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! 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.

If 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 87: How to Prevent Injuries and Improve Performance.  We hope you have gained more knowledge on how to be a healthier you!

 

 

May 22, 2018

The constituents taken by food directly from the biological environment may have different effects from those formulated through technic, logic processing. Either way, the health benefits are likely to be determined by your total diet.- 'Food synergy: an operational concept for understanding nutrition' from The American Journal of Clinical Nutrition

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!

Early sign up for our next 7 Day Paleo Reset

 

Many of the members in our and participants in the have been very curious to know more about vitamin supplements so we have decided to put together this episode with all of the up-to-date information that's currently out there!

Please know that these are just our recommendations and suggestions. Before making a decision about which vitamins and supplements you should or shouldn't take, always check in with your doctor first.

 

"You should always get as many nutrients as possible from your foods. To do that, you should focus on eating nutrient-dense, whole foods. Whole foods include grass-fed meats, grass-fed and pasture-raised dairy, and organic vegetables. Those foods are going to give you the most nutrients and bang for your buck vs. something like a bagel which has a ton of calories and no nutrients. However, there are instances and things happening in the world today that don't allow people from getting all the nutrients from food or they're facing other health issues and supplementation at this point is a good idea for them." - Devon Dionne

 

What You Should Discuss With Your Doctor

Before you take vitamin supplementation, you should meet with your doctor and do the proper testing if necessary to find out what you're deficient in when it comes to vitamins and minerals.

Here's what you should look out for or ask your doctor about:

  • Find a good, functional or integrative medicine doctor
  • Hormone panels
  • Vitamin panels
  • B12 testing
  • Inflammatory testing
  • cholesterol testing
  • sugar testing
  • vitamin d
  • homocysteine levels
  • Gluten sensitivity testing (Cyrex Array 3 test)

 

 

Suggested Vitamin Supplementation

 

"Really be your own advocate of what supplements you're taking and find companies that you trust. In 2015, it was discovered that 4 out of 5 of the top herb supplement brands that big name stores like Target, GNC, Walmart, and Walgreens were selling didn't contain any of the herbs they claimed their products had." - Rob and Devon Dionne

 

Some of the vitamin supplements that Devon uses and suggests include:

  • Vitamin D3
  • Vitamin K2
  • Vitamin A (maybe)
    • Can cause problems if you're low in Vitamin D
  • B 12 (especially if you're a vegetarian)
  • Magnesium
  • Vitamin C
  • Fish oil
  • Probiotics

 

Vitamin Supplement Brands We Recommend

Here are several brands that Devon uses and highly recommends:

  • Pure
  • Bio-Pure
  • Twin Labs
  • Life Extension
  • Garden of Life
  • Designs by Health
  • Thorn
  • Nordic Naturals

 

 

Being Cautious: Vitamins & Supplements to Avoid

 

"The reality about multivitamins and even pre-natal pills is that they have a lot of Vitamin A, E, calcium and other supplements that we don't recommend you take unless you're deficient. Some people think that more is better when it comes to vitamins and supplements but it's actually the exact opposite. More is not better and it can possibly lead to issues over time." - Devon Dionne

 

These are vitamins and supplements that we should be cautious about or avoid.

  • Vitamin E
  • Folic acid
  • Beta-keratin
  • Vitamin A
  • Vitamin B6
  • Calcium
  • Iron
  • Selenium
  • Iodine

 

Natural Foods That Have Vitamins & Minerals

If you are able to consume natural foods that already have plenty of vitamins and minerals, then you shouldn't consider vitamin supplementation. To have a healthy body, we highly suggest eating these whole foods. Plus, you'll receive more nutrients from them than you would with lab created supplements:

  • Calcium - sardines, milk, yogurt, tofu
  • Folate and folic acid - spinach, lentils, beef liver
  • Iron - oysters, turkey, pumpkin seeds, arugula, meat
  • Omega 3 - salmon, sardines, flax seeds, walnuts
  • Vitamin A - sweet potatoes, spinach, carrots, cantaloupe, tomatoes
  • B6 - chickpeas, salmon, chicken breast
  • B12 - clams, beef liver, trout
  • Vitamin D - yogurt, salmon, tuna
  • Vitamin E - peanut butter, almonds, sunflower seeds

 

 

 

 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.

 

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 201 with Wade Lightheart: Bodybuilder Nutrition - Optimize Your Digestion

8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper.

5:40 About taking vitamins and supplementation

6:00 Why supplementation isn't a replacement for eating whole foods.

8:00 Obstacles people face and why taking vitamins and supplementation is a good idea in some cases plus why Devon took a holistic approach to eating whole foods and taking a variety of supplements to defeat her Lyme disease.

9:30 Why you should focus on whole foods first and then vitamins and supplements afterward.

10:00 The relationship between foods and vitamins during the digestion process.

12:00 Nutrients created in a lab vs. nutrients in whole, real foods.

13:15 Vitamin B19 - folate in natural foods vs. folic acid in supplements, the pros and cons of supplementation,  and which foods naturally have folate.

14:30 When supplementation is a great idea - gut issues, lack of vitamins in natural foods because of soil depletion.

15:00 The problems with soil depletion and its effect on the natural vitamins found in animals and organic foods.

17:00 The effects of importing foods from other countries, GMOs, and cross-breeding fruits and vegetables.

18:30 Why water depletion can affect our bodies and the benefits we used to receive from natural water including magnesium.

20:50 How low-calorie diets can keep you from receiving the vitamins and you need and why that's a good moment to do supplementation.

21:10 Why you want to do vitamins and supplements as you age or are taking more medicines. Plus benefits to taking them if you work out constantly, are stressed out or are around a lot of toxins.

21:50 What's the deal with brands labeling their packaged foods as being formulated or fortified with an assortment of vitamins and minerals?

26:20 What supplements Devon uses and why she recommends Magnesium as well as Vitamins D3, K2, C and possibly A.

27:00 Why we might be taking different vitamins and supplements in the future than we are now.

37:50 What vitamins we should be cautious about or avoid.

44:25 Multivitamins - are they actually beneficial? What about pre-natal?

46:00 Watch out for certain bodybuilding supplements and protein shakes plus which ones we recommend taking.

52:00 The warnings you need to know about combining vitamins and medication.

54:00  What foods can you eat that will give you the same benefits as vitamins and supplements?

57:20 Any other problems with supplements that we should know about.

59:40 Trusted sources you can look into about different vitamins and supplements.

1:00:00 Vitamins and supplement brands that Devon uses that are also trusted by integrative and functional medicine doctors.

1:01:40 What you should look out for or ask your doctor about.

1:06:50 Closing comments with Rob and Devon

1:06:55 Sign up starting June 18 for our next Sky Fit Challenge!

1:08:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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 202! We hope you have gained more knowledge on how to be a healthier you.

May 17, 2018

Our society’s methods for losing weight are bonkers. Starvation diets, low-fat diets — none of them really work on an extended basis, and some of them could be making us sicker.

Our #TBT guest this week is Jonathan Bailor who spent 10 years doing intensively researching the diets we try and why they tend to fail.

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!

 

May 15, 2018

"The key component to success in the physical competition world and often to health and transcending disease states are all related to your digestion. How well you can assimilate and utilize the food that you're eating; no matter what it is and how well you can eliminate any waste that will prevent it from growing bad bacteria in the gut. That's the bottom line; you have to get your digestion figured out." - Wade Lightheart

 

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!

Early sign up for our next 7 Day Paleo Reset!

On this week's episode of the Open Sky Fitness Podcast, we had 3-time All Natural National Bodybuilding Champion, Advisor to the American Anti-Cancer Institute, Director of Education at BiOptimizers Nutrition, Founder of the Prosperity & Health Alliance, and Enagic Master Trainer, Wade Lightheart, join us on the show. Wade is also a vegetarian and author of several best-selling books including Staying Alive in a Toxic World and The Wealthy Backpacker.

In this episode, Wade and I had an amazing discussion about how he came to be an All Natural National Bodybuilding Champion, how he dramatically transformed his health with meditation and becoming a vegetarian, plus all about optimizing your digestion with digestive enzymes and probiotics.

Specifically, you'll hear us discuss:

  • Life-changing events that led him to become interested in bodybuilding and exercise physiology.
  • How he discovered meditation and became a vegetarian bodybuilder.
  • Why natural bodybuilding essentially saved him from his party lifestyle.
  • His experience earning a spot to compete in the Mr. Universe Championships.
  • Whether or not a person can be a bodybuilder and be healthy at the same time.
  • What the journey was like to train as a vegetarian bodybuilder.
  • Why high quality cultured, digestive enzymes and probiotics are a great start for improving your gut health.

 

"We live in a culture that worships athletes and athletes have extremely high levels of fitness relative to their sport, but that doesn't necessarily that they're healthy. Fitness is a component of health, but it's not the total picture. So, as I discovered in the world of bodybuilding, you can be both fit and very unhealthy." - Wade Lightheart

The Ultimate Immune System Optimizer (The Good, The Bad, and the Ugly)

https://www.youtube.com/watch?v=YItU4zH6bVc

 

Take Wade's 12 Week Program FREE

Just go to bioptimizer.com/open to take Wade's 12 Week Program for FREE!

In this 12 week program, you’re going to discover how to achieve AWESOME health and double your energy with natural, tested, and scientific strategies.

Here’s just a tiny sample of what you’ll be seeing over the next 12 weeks:

  • How To Get 70 Percent More Energy In 30 Seconds Or Less
  • The Ultimate Key To High Performance, Health And Longevity
  • Mastering Your Mind For Health, Wealth And Happiness
  • How To Turn The Tide Against Uncontrollable Food Cravings
  • How To Select The Most Powerful Supplements For You
  • How To Stay Lean And Trim Without Sacrifice
  • The Simplest And Fastest Way To Detoxification And Great Skin
  • How to Optimize Your Brain For Super Intelligence

 

 

 

About Wade Lightheart

3-Time Canadian Natural Bodybuilding Champion, Wade Lightheart, is one of the world's premier authorities on Natural Nutrition and Training Methods. Having majored in Sports Science at the University of New Brunswick, he has authored numerous books on health, nutrition, and exercise which have sold in over 80 countries. Wade is sought out by athletes and high-performance oriented individuals worldwide for his advice on how to optimize their health and fitness levels.

 

 

 

 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.

 

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 200 - Juggling Your Family's Health Starts With You with Alek Lev and Jeff Meacham

3:00 All about the documentary, The Magic Pill, that focuses on a whole food/Ketogenic based diet.

4:30 Benefits of the Ketogenic diet and the importance of correctly following it.

8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper.

10:00 Introduction to Wade Lightheart

 

11:00 Life-changing events that led him to become interested in bodybuilding and exercise physiology.

16:00 Is there a way to live a healthy lifestyle as a bodybuilder no matter if you're a vegetarian, Keto, or anything else?

17:30 How bodybuilding has turned into a sub drug culture.

19:00 His experience using steroids and drug cycling during for bodybuilding competitions.

21:00 How he discovered meditation and became a vegetarian bodybuilder.

23:30 How bodybuilding essentially saved him from his party lifestyle.

27:00 His experience earning a spot to compete in the Mr. Universe Championships.

28:30 Can you be a bodybuilder and be healthy at the same time?

29:30 Why Rob decided to compete in a bodybuilding competition.

31:00 Lessons in health in the bodybuilding world. 

33:30 What the journey was like to train as a vegetarian bodybuilder.

36:00 How he was introduced to gut health through the use of probiotics and digestive enzymes.

37:20 His experience going raw and following a vegan diet to prepare for one of his competitions and how he actually did better than before.

38:50 Is it natural to take in all of these supplements for a vegan or vegetarian diet?

41:00 How he was able to overcome his partying lifestyle to live a healthier life with mindfulness.

43:30 His philosophy on being a vegetarian and what he suggests other people do when deciding on which diet to follow.

46:00 Why high quality cultured, digestive enzymes and probiotics are a great start for improving your gut health and stopping inflammation from occurring in the body.

50:00 The difference between an enzyme and probiotic.

54:00 How mono-agriculture has greatly altered the food we grow and eat.

56:00 What probiotics are and why they're so important.

1:00:00 How our ancient ancestors consumed healthy bacteria from natural food compared to the unnatural foods we eat now.

1:04:00 How fermented foods help to improve our gut health.

1:06:40 How he ferments coconuts.

1:07:30 The supplements he has developed and why they're so helpful.

1:16:00 Where they can connect with Wade and all about his course on the BiOptimizers website.

1:18:50 Closing comments with Rob and Devon

1:20:30 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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 201 with Wade Lightheart! We hope you have gained more knowledge on how to be a healthier you.

May 10, 2018

There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn’t help the pain go away.

Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week’s episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover

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!

May 8, 2018

This week, we brought back original OSF Podcast cast members, Alek Lev and Jeff Meacham back for the 200th episode! Now that Devon and I are expecting a baby girl soon, we wanted to talk to Jeff and Alek (who both have two children) about how they look after and raise their family.

 

Click here for the full show notes!

Please leave us a review at openskyfitness.com/review 

Join Our Open Sky Fitness Facebook Group!

Sign up for the next 7 Day Paleo Reset!

 

Specifically, we'll be discussing the following in this episode:

  • How Open Sky Fitness got its start with Rob, Jeff, and Alek.
  • Generational Nutrition: how Jeff and Alek connect with food now compared to in the past when their parents made the rules.
  • The struggles they still face from time to time with nutrition.
  • What life is now like as parents and raising children.
  • How they juggle their own health and their family's health
  • What they do to share their own health philosophies and encourage healthy habits with their children.
  • Sleep training hacks and other parenting tips.
May 3, 2018

On this week's TBT Open Sky Fitness Podcast episode, Rob had a great talk with Jay Campbell about testosterone replacement therapy. Jay the best selling author of The Definitive Testosterone Replacement Therapy MANual, a 16 year TRT patient and respected thought leader on Hormonal Optimization.

 

Check out the original show notes here!

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

Join our Open Sky Fitness Podcast Facebook Group here!

Sign up for the next FREE 7 Day Paleo Reset. 

 

Jay recently launched TRTRevolution.com and the TRT Revolution Podcast which promise to be the definitive resources for all things Testosterone, Anti-Aging and Life Optimization. Jay along with his mentor Jim Brown consult with aging men and women and soon will be offering a unique line of supplements (Optimized Life Nutrition) essential for living a hormonally balanced life.

Rob and Jay had a deep discussion about why men can experience a loss of the testosterone hormone, what are the symptoms, and how to replace the hormone with therapy. To prepare for this interview, Rob even took a blood work test, a Pre TRT Wellness Panel, to see where his hormones were at and how healthy he is.

CHALLENGE OF THE WEEK: THINK ABOUT WHERE YOU ARE AT IN YOUR LIFE

Life can get incredibly busy and not only are we trying to juggle everything going on in our lives, but sometimes other people's lives too. Friends, family members, and co-workers may all need us at one point in their lives to help them out. And it's great to help them out however and whenever you can, but are you paying enough attention to yourself?

This week, try to stop for a moment and take a close look at everything that is going on in your life. Your family, your career, and you goals. Are you spending enough time on what you want to accomplish? Maybe you don't spend enough time on you or if everything becomes too much, you just push everything aside to give yourself space and a moment to breathe.

Pay attention to everything that you have going on in your life and ask yourself if it's too much to handle. Maybe you have too much going on right now or too many goals that you're facing. If something is too much to handle, it's okay to back off and come back to it later when you're ready for it.

Likewise, what are some tips that you can share with all of us when you're juggling too much at once? Send us an email, voicemail, Facebook message, Twitter tweet etc. How do you handle stress and taking on different projects at once?

GET A JUMP-START WORKOUT GUIDE 2.0 FROM ROB WHEN YOU LEAVE A REVIEW!

Want to learn some of Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals? Leave us a review by texting OSFreview to 33444 to get a free copy of our Jump-Start Workout Guide 2.0. After you text OSFreview to 33444, you will get the link to leave us a review or message. On that same text from 33444, just respond back with your email address for us to send you a free copy of our Jump-Start Guidebook. It's as simple as that!

WHAT YOU'LL HEAR ON THIS EPISODE

0:00 Open Sky Fitness Introduction

1:15  Open Sky Fitness Opening with Rob

3:30 How can we juggle everything that goes on in our lives?

12:45  Introduction to Jay Campbell.

13:50  Jay's background and why understanding testosterone is important for him.

14:50  Jay's story of being diagnosed with low level testosterone.

17:05  What are hormones and why are they so healthy for us?

20:00  What are the symptoms of low testosterone deficiency?

22:35 How important is it to meet with a doctor who knows about hormonal level deficiencies?

23:30 What is it like to begin testosterone hormone replacement therapy? How do I know if the therapy isn't helping me?

24:45 What about the pill for women? How are the hormones balanced?

26:15  Is it a big decision to go with testosterone hormonal therapy?

27:55  Can the environment that we live in today affect our hormones?

28:30  What are the statistics for males who have a testosterone deficiency?

29:00 Are male body types correlated with testosterone?

31:25  What are the causes of gynecomastia or male breast enlargement? What can happen if there's a very high production of estrogen in the nipples and it goes too far over time? What about during puberty?

36:30  What's the recovery time like to reduce male breast tissue or hard glands?

38:55  What were Rob's results for his Pre TRT Wellness Panel and what does his blood work mean for him?

54:00  What are the risks for going on a Statin medication such as for high cholesterol?

57:45  Would a young male with low testosterone automatically be prescribed to take a medication?

1:01:05  How can a person improve their testosterone balance  and control their insulin with nutrition?

1:10:00 What are some indicators that you may have a low amount of testosterone?

1:11:00 Why do more people need to know about hormonal imbalance and low testosterone for men?

1:12:30  When do men begin to naturally lose testosterone hormones?

1:13:35  How often should men have their testosterone levels tested?

1:14:29 Why cardio is incredibly important during your 40s.

1:17:33  Closing Remarks by Rob

1:21:40  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

 

 

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

Download Templates

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

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

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

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

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

If 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 105: Jay Campbell Explains All About Testosterone Replacement Therapy. We hope you have gained more knowledge on how to be a healthier you!

May 1, 2018

"The beauty of Keto from a lifestyle, intuitive, instinctive eating perspective is that you're much more in tune with what your body actually needs. When you eat carbohydrates, your insulin spikes and your glucose levels are all over the place not to mention your brain is triggered to eat more food even if your body doesn't necessarily need more food. Whereas with Keto, you're much more in line with your body and you have a much more stable baseline for your glucose and insulin so you know when you're hungry and you know when you're full and you're able to intuitively self-regulate how much you eat." - Robert Sikes 

 

In this week's episode of the Open Sky Fitness Podcast, we had Natural, Pro Ketogenic Body Builder, Founder of Keto Savage, Creator of The Keto Brick, Author of Keto-Adapted Performance Manualand the Host of the Keto Savage Podcast, Robert Sikes to talk about the Ketogenic diet, meal prepping, and how he's overcome various life obstacles. His mission is to help you apply the Keto Diet to your in lifestyle to help you achieve your health goals. He has been following the Ketogenic Diet continuously for the last 3 years both during the bodybuilding season and in the offseason.

Solutions to Mindless Food Cravings

We also received a question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods? We received so many different great answers from our community members and that's one of the best parts about being a part of this group; we all reach out to support one another whether we have a question, we're struggling with something, or we want to share a milestone achievement.

Some of the answers to the question, What do you do if you're bored and you find yourself mindlessly craving bad foods? include:

  • Meditation
  • Pre-cut veggies
  • Apple slices with almond butter
  • Waiting later in the day to eat lunch
  • Drinking water to fill up your stomach
  • Apple cider vinegar
  • Kombucha with spirulina
  • Go for a walk, stretch, or do something physical
  • Have something bitter rather than sweet such as dandelion tea or ginger tea
  • Seltzer water

 

What Does the Ketogenic Diet Work?

According to Robert, the Ketogenic Diet is a natural process in your body that converts fat, oxidation, fasting techniques via a process called Ketosis that allows your body to burns fat and produces ketones to power the brain and other bodily functions. Essentially it's just an alternative fuel source that burns glucose as our main source of energy.

 

Keto Savage Introduction

https://www.youtube.com/watch?time_continue=1&v=L1bHS20rKw0

 

What Foods Are Included in Keto?

Whether you're vegan, vegetarian, or cannot tolerate some foods such as dairy, there are various different foods that belong the Ketogenic Diet including:

  • Saturated Fats
    • Grass-fed steak or bacon for example
  • Eggs
  • Avocados
  • Coconut oil
  • Olive oil
  • Avocado oil
  • Salmon
  • Canned sardines with olive oil

 

Common Keto Diet Mistakes

"Once you understand the basic principles of Keto and you're careful about the ingredients in food, it's pretty simple to adapt it to your life." - Robert Sikes

 

Some common mistakes that Robert sees people make include:

  • Sometimes they don't take necessary sodium and potassium supplements when they start the Keto diet in order to help with the Keto flu.
  • People are focusing on counting net carbs more than total carbs and it should be the opposite.
  • Companies are selling these "Keto bars" that just have a ton of processed carbs and people should actually avoid eating them.
  • Those on the Keto Diet should supplement with vitamin D and creatine.

 

Robert's Homemade Fat Bomb, The Keto Brick

Tired of not being able to carry around fat bombs because so many have to stay refrigerated until ready to be eaten, Robert came up with his own homemade fat bomb which he calls, The Keto Brick.

The Keto Brick includes 1,000 calories with 90 grams of fat, 31 grams of protein, and 16 grams of carbs of which 12 are fiber and is made up of natural ingredients so that it has a chocolate mocha taste to it:

cacao butter,  MCT oil powder, sea salt, and vegetable-based protein powder.

  • Raw Organic Cacao Butter
  • Vegetable-Based Protein
  • Pure MCT Powder
  • Ground Flaxseed
  • Raw Organic Caco Nibs
  • Ground Coffee Beans
  • Pink Himalayan Salt

 

Do You Want a Keto Brick?

https://www.youtube.com/watch?v=dADsrfrdy1o

 

About Robert Sikes

Robert Orion Sikes is a lifetime natural competitive bodybuilder, nutrition and training consultant, and life enthusiast. He has experimented with some variation of all popular performance diets to find what is and isn’t effective. To influence his work, he has read hundreds of medical research papers, consumed hours of podcast audio, and tested these methods on numerous clients. He has battled with eating disorders, obsessive-compulsive disorder, and total frustration as a result of bad information about mainstream dieting methods. He has won his class in every natural bodybuilding competition he has entered. He is working towards his pro-card in 2017 while on a ketogenic diet. Robert received his bachelor's degree at the University of Arkansas for business management in 2014. His first competition was in 2012. His clientele includes professional natural bodybuilders, CEO’s, the Gold’s Gym Spokane membership pool, and recreational athletes who want to push their bodies to the limit and harness the power of ketones.

 

 

 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.

 

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 198 - Food Combining: Does It Actually Work?

2:40 About our guest this week: Robert Sikes of Keto Savage

4:00 A question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods?

11:00 What's the 411 on our 7 Day Paleo Reset? Find out how to join the next round!

13:00 Introduction to Robert Sikes

 

15:30 What the Ketogenic Diet is in a nutshell?

17:00 Robert's background story and why he began to be interested in bodybuilding.

22:30 What struggles he has faced including OCD and what images he used to put in his mind while lifting.

25:30 How his former thought processes about success affected his personal relationships and how that changed once he moved to Washington state and met his future fiancée, Crystal.

32:30 The most common, standard preparation for bodybuilding competitions in terms of nutrition and why he doesn't follow it.

34:20 How he discovered the Keto prep was something that was working for him.

36:30 Even though he wasn't fully following the Keto diet, should people fully follow the Keto diet for full results?

37:10 What is the macronutrient profile for the Ketogenic Diet?

38:20 How many calories does he consume in the offseason and for prepping before competitions.

41:10 Does the average person need to be so strict with the Ketogenic diet to live the kind of lifestyle that he has?

42:00 Is there a way to live a Keto lifestyle without having to consume dairy?

 

44:40 What are common mistakes that people make when they go on the Keto diet?

 

45:40 Will processed oils like canola oil or soybean oil affect your results or just blood markers?

46:30 Does he have any problems when he eats out? How he makes eating out at restaurants more Keto-friendly for himself.

47:45 His favorite homemade 'fat bomb,' The Keto Brick.

 

49:20 Supplements - what should be taken?

51:40 How he works with clients to help them learn how to cook food.

53:30 What nutrition habits his family has compared to what he wants to eat with Keto.

42:50 What are some examples of what people can eat while following a Ketogenic diet.

50:00 His relationship with his family and what they think about the Keto diet.

1:10:00 Closing comments with Rob and Devon

1:10:50 Reminder that you're invited to sign up for our next FREE 7 Day Paleo Reset!

1:11:40 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

 

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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.

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Thanks for listening/reading episode 1978 with Robert Sikes: Ketogenic Lifestyle: How to Start and Maintain It! We hope you have gained more knowledge on how to be a healthier you.

Apr 26, 2018

Bodybuilding twins and international fitness stars Owen and Lewis Harrison have competed with each other from an early age. They’ve lived together, trained together and have even bought the same exercise supplements.

These days, the Harrison twins seem to be everywhere, landing sponsorship deals with MyProtein, Body Engineers, and Vascular Wear. But they never set out to become bodybuilders. The duo was originally signed to the European football team the Bolton Wanderers; after Owen completed his service in the Royal Marine Corps, he and Lewis began training with greater dedication and realized it was something they could make their career.

 

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Apr 24, 2018

On this week’s podcast, we’ll be going over the popular debate going on about food combinations and whether or not this theory actually works.

Many people believe that combining certain foods can help ease digestion. They think that food can have different digestive timings and you have to pay attention to that so that it does not hinder the digestion process.

On the other hand, Devon and I have some different theories. We’ll be looking at both sides of the debate and go over the following:

  • What various sources say about food combining and whether they think it’s legit or not.
  • Different “food combining rules” – what we agree and disagree with.
  • How certain food combinations actually help with nutrition absorption.
  • When the best time to eat fruit is and when you shouldn’t eat it.
  • What studies have found out about food combination principles and balanced nutrition for weight loss.
  • Food combing and autoimmune disease.
  • Why there’s no need for the alkaline diet.
  • What other factors are beneficial to absorbing nutrition besides food combinations

 

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Apr 19, 2018

In this #TBT episode, we're sharing our episode on convenient foods and meal prep hacks! This is the perfect episode for you if you live a super crazy lifestyle, want to cook healthier for yourself and your family, or just want some healthy snack substitute ideas. 

While we were manually renovating some apartments, we were incredibly busy and so these hacks really helped us stay healthy and keep up with our nutrition goals. 

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Sign up for the next Sky Fit Challenge starting April 23!

Apr 17, 2018

Internationally known Yoga and Ayurvedic Practitioner with a Bachelor of Ayurvedic Medicine and Surgery (B.A.M.S.) Degree Program in India, Author of The Yoga of Personal Development: Enlightened Lessons on Peak Performance, Leadership and Living A Life of No Regrets and the forthcoming book, The Yoga-Ayurveda Book of Anti-Aging Secretsand Founder of Visionary Yoga, Mariko Hirakawa joins Rob to discuss what it means to live a lifestyle full of awareness. She's an enlightened individual who has studied Yoga for many, many years and has a great deal of knowledge and advice to share with all of us.

As you listen, you will learn:

  • What Ayurveda is and how can it benefit our wellness.
  • The four traditional wisdom paths and background of Yoga.
  • How practicing Yoga can help us discover where we belong when we feel lost.
  • The questions she gives to people to help create movement in their lives.
  • How we can feel more grounded and balanced via Yoga, meditation, and therapy in a such a fast-paced world.

Devon and Rob also answered several questions from the Open Sky Fitness Facebook Group:

  • How can you add more protein to a vegetarian diet?
  • How do carbs and fiber work together?
  • How do you gain muscle, but not fat if you're skinny fat?

 

 

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Apr 12, 2018

It's important to build strength in the gym, but it’s even more important to take the time to recover afterward.

In this episode, Devon and I will explain how to recover after a workout, why you build strong muscles as you recover, how to properly stretch to keep your muscles engaged, and how to recover with good sleep and nutrition.

We also have a lot of information and advice to share about the common injuries that happen in your neck, back, and shoulders and how to heal them.

We also took some time to answer questions from our listeners: How to heal hip pain from running? AND How can you improve your athletic ability when you’ve hit a plateau?

Click here for the original show notes!

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Sign up for the next Sky Fit Challenge starting April 23!

Apr 10, 2018

Grains and legumes can be super tricky to add to your diet. First of all, based on your dietary needs, you may or no may not be able to consume them. Then, there is a right way and a wrong way to include them in your meals. It takes time, preparation, and organizing your life around it, but have no fear because we'll cover all of that for you in this episode.

In addition, Devon researched the healthiest cultures around the world and not only how they prepare their grains and legumes, but what other foods make up the majority of their diet and what kind of lifestyle they live that aides them in living to be over 100 years old.

Specifically, we'll talk about the following places:

  • Icaria
  • Okinawa
  • Japan
  • Singapore
  • South Korea
  • Iceland

If you do have an autoimmune disease, IBS, SIBO, Celiac disease, or Crohn's disease don't include grains, pseudo grains, or legumes to your diet at any cost. 

 

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Apr 5, 2018

David Allen, the author of Getting Things Done: The Art of Stress-Free Productivity helps you ask the question:

Are you spinning in your head with all the things going on in your life and you believe you just need to manage your time better?

David will show you that it’s not about time management but about finding space in your head to think. It’s about understanding what outcomes you are committed to making and what actions you need to take. You will learn how to organize your life to reduce stress and create more space for creativity. Ahh.. that sounds good!

 

Click here for the original show notes

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Sign up for the next Sky Fit Challenge starting April 23

Apr 3, 2018

 

Adam and Vanessa Lambert of Bee the Wellness Podcast join Rob in this episode. Together, Adam and Vanessa have the credentials of a Certified Personal Trainer, Catalyst Athletics Certified Weightlifting Coach, and BioForce Certified Conditioning Coach.

For nearly 10 years, they have been helping clients improve their lives by focusing on the fundamentals of strength & conditioning, mindfulness, and nutrition. It is there goal that each and every single client can walk away with the knowledge they need to integrate these pillars into their lives to lead a life full of wellness and become their best selves.

Not only do they offer personal coaching services, but they also lead retreats and adventures from all around the world including California, Peru, Costa Rica, and the African Safari to further help people discover their expanded selves.

In this week's episode, Adam, Vanessa, and Rob talk about:

  • How we've built our own individual foundations of health. 
  • What helped Adam and Vanessa start and get so interested in their own personal development. 
  • How they inspire their clients to get curious about being healthy.
  • The use of meditation, holotropic breathing, plant medicines, and deprivation tanks to help let go of the past and focus on true personal development work.

Click here for the entire show notes

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

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Sign up for the next Sky Fit Challenge!

Mar 29, 2018

Learn about the origins of the Paleo diet and Dr. Cordain's research; what are some of the myths about Paleo vs. the true facts; and most of all, how Paleo compares to other diets such as a Plant-based diet or the low-carb Ketogenic Diet. I could’ve gone on an on talking about the Paleo Diet with Dr. Cordain in this interview!

Click here for the full show notes from the original episode

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Sign up for our Transition Challenge for the Sky Fit Challenge OR Sign up for the SFC starting on April 23, 2018!

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