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Open Sky Fitness Podcast

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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Now displaying: 2018
Oct 18, 2018

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

Click here to see the original show notes

Check out OSF 206 The Power of Mindset: Fixed vs. Growth Mindsets

Read The Power of Curiosity by the Harvard Business Review

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

Check out the 7 Day Paleo Reset

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

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

Oct 16, 2018

When we follow our gut, it's the brain of our instincts. If we follow our gut instinct, it's only going to help us bring purpose into our lives." - Lisa Thomas

 

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!

Do the 7 Day Paleo Reset!

 

This week, we have a really special guest! In fact, we're talking about something that doesn't normally come up on the show. As you tune in, Transformational Energy Healer, Lisa Thomas, shares how she discovered she had spiritual gifts and what she's doing to help people release inherited thoughts and emotions that have been past down in their families for generations.

More specifically, she's sharing how she helps people see a different way of looking at themselves, their health, and their lifestyle.  She also teaches us how we can embrace our abilities and skills in order to share them with the rest of the world.

As you listen to our conversation, you'll learn all about: 

  • Roadblocks that people often run into around self-sabotage and procrastination in both their personal and professional lives.
  • Differences between therapy and energy healing plus how they work together.
  • How energy healing helps people let go of addiction.
  • Why we self-sabotage ourselves. How shame can manifest into self-sabotage.
  • Why we're addicted to feeling overwhelmed and thrive on being worried about something.
  • What steps we can take to be more present in our lives, health, and the world around us.

 

Lisa's Free Gift to You:
2 Full-Length Healing Meditations

Receive your FREE gift from Lisa here

Tap into your power. Release what holds you back from living fully present. Healing Meditations help you remove blocks and access energy to create the life you desire.

 

LISA THOMAS ENERGY HEALING EXPERT- TAMING THE SUGAR TIGER

Taming The Sugar Tiger

In this Healing Meditation with Energy Expert, Lisa Thomas, you will discover new ways to release what is holding you back and keeping you attached to unhealthy behaviors around food — namely sugar.

 

 

 

LISA THOMAS ENERGY HEALING EXPERT HEALING MEDITATION RELEASING THE WEIGHT THAT DOESN'T SERVE YOUReleasing The Weight That Doesn’t Serve You

Extra weight wears on you emotionally, as well as physically. Release the “burden energy” and the weight will follow.

This 73-minute Healing Meditation recording goes even deeper with a BONUS Hypnosis Session.

In addition to the Healing Meditations, you will also receive powerful Affirmations to help you get the most out of the mediations.

 

About Lisa Thomas

LISA THOMAS ENERGY HEALERTransformational Energy Healer, Lisa Thomas, has the privilege of working with talented people from all walks of life. She empowers individuals to reach their full potential, by removing inherited emotional blocks, such as fear of success, fear of failure, anxiety, procrastination, excess weight, fear of public speaking, false money beliefs, relationship drama and business stagnation.

Everyone deserves to be seen, heard and known for who they are. Lisa’s expertise in removing negative energy and inherited patterns empower people to get their gifts, talents, and ideas into the world, more confidently and in alignment with their Soul’s purpose.

Lisa is dedicated to breaking cycles of struggle and negative patterns, drawing on her lifelong access to Source energy and an intense study of various holistic healing methods. You don’t have to live with those roadblocks any longer.

You don’t have to live a life that is less-than. Let Lisa help you clear the path. It is time for you to have the support you need. It is time for you to let go of what is tying you down so that you can be free to live a life you love.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:20 About today's podcast episode with Energy Healer, Lisa Thomas.

1:30 Check out last week's show: OSF 222 - What Fish Should You Avoid At The Supermarket?

4:00 Why we're taking a pause from the Sky Fit Challenge

8:00 The benefits of shifting and looking at what's the most important thing in your life right now.

10:00 Find out where your life is out of alignment with the Wheel of Wellness episode 151

11:00 What we'll be focusing on during this break from the SFC to help revamp our community.

13:50 Introduction to Energy Healer, Lisa Thomas

14:30 How they met via the New Media Summit.

15:40 Lisa's backstory of having a science-based career, what it means to become an Energy Healer, and how she chose to be present with her spiritual gifts.

16:30 Her spiritual gifts of being both clairaudient and clairvoyant and having the ability to see people who have passed away.

18:00 Why she wanted her spiritual gifts to go away but eventually turned towards using them to help other people change their lifestyles by changing their energy.

20:30 The great amount of inherited anxiety is part of her family's bloodline and how working with an Energy Healer led her to want to become one herself.

22:00 The difference it made for her to become certified by The Emotion Code compared to other certifications she already had.

23:00 How her Emotion Code Certification and gifts have allowed her to help people release themselves from inherited patterns.

23:40 Constellation healing that Devon uses and whether it's similar to what Lisa does.

26:00 Rob and Devon's experience working with psychotherapists and how it's been beneficial to them but also takes some time to actually heal.

27:40 How she works in conjunction with therapists to sort through all the information, feelings, and ongoing emotions.

28:15 The difference between therapy and what she does as an Energy Healer

30:00 The pattern of turning inwards on yourself and how to work through it in both energy healing and therapy.

34:40 How she helps people let go of their sugar addiction.

37:20 What came up with one client with the word, "compelled." Why do we feel compelled to act a certain way?

40:00 Why do we self-sabotage ourselves? Why is "shame the most inherited emotion?"

41:00 How shame manifests into self-sabotage.

42:40 How we get addicted to feeling overwhelmed and thrive in worry and anxiety to feel normal.

44:00 Patterns of feeling really uncomfortable with yourself to lead to thriving in overwhelm.

46:00 What steps we can do to be more present in ourselves and what's happening in our lives.

47:50 What happens to women when we take on the role of being people pleasers and carrying the burdens of others.

49:50 Gifts from Lisa to help with healing through meditation.

51:30 Final comments with Rob and Devon

1:22:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

CLICK HERE TO LEARN MORE

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 223 - How to Stop Self-Sabotaging Your Health with Lisa Thomas! We hope you have gained more knowledge on how to be a healthier you.

Oct 11, 2018

On today’s #TBT show, we talked to Mark Bell, the founder of Super Training Gym, Power Magazine and inventor of the Sling Shot.

Mark is a former professional wrestler. He began lifting weights at age 11 and entered into powerlifting when he was 13. He has lifted 1,025lb squat, a 832lb bench press and a 738 lb deadlift.

He explained to us how weight lifting affects your body. “Your arms are like shock absorbers,” he told Rob. “Your biceps and your forearms are there to help you absorb the shock of the weight on the way down.”

Click here to see the original show notes

Check out this week's podcast episode - OSF 222- What Fish Should You Avoid At The Supermarket?

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Be a part of the conversation in our our Open Sky Fitness Podcast Facebook Group and check out upcoming Facebook Live Q&As!

Oct 9, 2018

There are a lot of ideas, theories, and claims out there as to what fish you should eat and avoid. However, it all becomes muddled very easily and both Devon and I wanted to clarify which fish you should avoid (and why) versus which fish are okay and healthy to eat.

As you tune in, today we'll cover:

  • The difference between Omega 3s and Omega 6s
  • Which fish we should be consuming the most on a regular basis.
  • Farm-raised fish vs. Wild caught fish and the sustainability of both
  • Mercury and radiation poisoning - do we have to be so concerned about it?
  • Raw vs cooked fish - Is one better than the other?

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!

Do the 7 Day Paleo Reset!

Omega 3s vs Omega 6s

What's the difference between fish with Omega 3 fatty acids and those Omega 6 fatty acids? Fish with Omega 6s have pro-inflammatory fatty acid and fish with Omega 3 have anti-inflammatory fatty acid.

So, what's best? When it comes down to it, we want a good amount of both to help balance the amount. Omega 6 actually comes from a lot of processed foods like soybean oils, fried foods, and canola oil. Therefore, the best thing is to eat fish with lots of Omega 3 fatty acids to balance all the other Omega 6 fatty acids we regularly consume.

 

Farm-Raised vs Wild Caught Fish

Whether commercial fish is farm-raised or wild caught, they both have various cons. On the other hand, when it comes to sustainability, there are different types of fish that are okay and even really beneficial in some cases to eat.

The Pros & Cons of Farm-Raised Commercial Fishing

The problems with farm fishing include:

  1. Farming carnivorous fish that have to feed on other fish like sardines and anchovies
  2. The amount of waste that's created by the fish in such a tiny environment
  3. Using nets too close to migrating fish which will be affected by the excess amount of waste caused by farmed fish
  4. Pesticides being used to control diseases which can also leak into surrounding waters in the environment
  5. Ichthyophthirius multifiliis commonly called ich or ick which can lead to white spot disease in both the farmed-fish which can also spread to wild fish.
  6. Mangroves and wetlands being destroyed to create fish farms.

However, these farm-raised fish are okay to eat as far as sustainability:

  • Tilapia
  • Catfish
  • Arctic Char
  • Cobia
  • Shellfish

The Pros & Cons of Wild-Caught Commercial Fishing

The problems with the fishing commercial industry and wild-caught fish:

  1. Over-fishing
  2. Illegal fishing
  3. Throwing out fish they don't want
  4. Catching endangered species like sharks and turtles
  5. The fishing gear itself ruining coral reefs and the ocean environment

Wild-caught fish that are okay to eat as far as sustainability:

 

The Best Fish To Buy

According to the Monterey Bay Aquarium's Seafood Watch, the best fish we can eat are and in the following order:

  1. Atlantic Mackeral
  2. Salmon
  3. Herring
  4. Sardines
  5. Oysters
  6. Anchovies
  7. Cavier

Fish that have the lowest amounts of selenium to mercury ratios that you should avoid.

  1. Pilot Whale Fish
  2. Shark
  3. King Mackeral
  4. Swordfish
  5. Tilefish

As far as in the USA, other great fish we can find here include:

  • Arctic Char
  • Catfish (USA made)
  • Cod (Pacific)
  • Clams, Muscles, & Oysters
  • Salmon (New Zealand)
  • Shrimp (USA farmed)

Good alternatives:

  • Cod (Atlantic/Pacific)
  • Salmon (Canada Pacific/ USA)

Fish to avoid:

  • Salmon (Canada Atlantic, Chile, Norway, Scotland)
  • Cod (Atlantic: Canada/ USA)
  • Cod (Pacific: Japan, Russia)

 

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 221 - 10 Vital Habits For Building Muscle Mass And Losing Body Fat with Jason Leenaarts

3:30 Why it's so important to drink at least 80 oz of water a day.

5:00 What other habits you can expect to build on to help lose weight during the Sky Fit Challenge including adding more vegetables to their meals.

6:30 What kinds of workouts we do during the Sky Fit Challenge.

7:30 The benefits of focusing on staying away from processed foods and sugars during the Sky Fit Challenge.

11:10  Why we chose to talk about seafood and nutrition today.

12:00 How often you should have fish and what nutrition benefits it has.

13:20 All about Omega 3s vs Omega 6s

16:00 The amount of Omega 6 fatty acids in our system and the cons to that.

16:30 Benefits of balancing our omegas by consuming fish with fatty Omega 3 acids.

17:00 Which fish have the highest amount of Omega 6 and Omega 3 fatty acids that we should be consuming the most on a regular basis.

21:30 The differences between farm-raised and wild caught fish, pros and cons, plus which fish are best to eat from each category.

33:00 How fish ranches work and why they're not a good thing.

36:00 Mercury - When did we become so concerned about it? Should we be concerned about it? Which fish actually have mercury?

36:50 Where mercury actually comes from in our environment and how the fish get it.

37:30 Why mercury isn't as much of an issue as we used to think it was because of the high amounts of selenium in some fish.

39:00 Which fish have the lowest amounts of selenium to mercury ratios that you should avoid.

  1. Pilot Whale Fish
  2. Shark
  3. King Mackeral
  4. Swordfish
  5. Tilefish

39:45 How environmental protective agencies led us to be more fearful of mercury in our fish.

40:40 The amount of radiation that's actually in fish.

44:20 Raw vs Cooked Fish - is there a difference?

45:20 The general list of best fish to consume, different alternatives, and what's best to avoid

46:40 Final comments with Rob and Devon

1:22:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

CLICK HERE TO LEARN MORE

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 222 - What Fish Should You Avoid At The Supermarket? We hope you have gained more knowledge on how to be a healthier you.

Oct 4, 2018

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

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

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

The 12 Sections for the Wheel of Wellness:

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



CLICK HERE
 TO GET 50% OFF ON THE SKY FIT CHALLENGE!

 

Click here to see the original show notes and get your FREE WHEEL OF WELLNESS DOWNLOAD

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

Learn more about the Transition and Sky Fit Challenge

Check out the 7 Day Paleo Reset

Be a part of the conversation in our our Open Sky Fitness Podcast Facebook Group and check out upcoming Facebook Live Q&As!

Oct 2, 2018

If we focus on whole foods, hands down; we're going to up the nutrients that we're bringing in to the point where we probably don't have to supplement in nor count calories and will start losing weight immediately. Eating a whole food diet is almost a 180-degree switch. - Rob Dionne 


CLICK HERE
 TO GET 50% OFF ON THE SKY FIT CHALLENGE! Deal ends October 7th!

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 Challenge!

Do the 7 Day Paleo Reset!

10 Vital Habits To

Build Muscle Mass & Lose Body Fat

 

"If you've got a grateful mindset, I think you'll be able to weather the peaks and valleys a lot better." - Jason Leenaarts

 

I'm really excited for you to hear this episode because we're doing something unique this time! This week, fellow personal trainer, Author of The Revolution Is You!, Owner of RevFit Therapy and host of the Revolutionary You! Podcast, Jason Leenaarts, joined me and we shared our own top 10 vital habits for building muscle mass and losing body fat. It was a super fun conversation to bounce off ideas about health, fitness, and nutrition plus share our experiences as personal trainers and podcast hosts.

 

Jason's Top 10 Vital Habits

 

"A lot of people think that if they're going to lose weight, then they have to start running but they don't. All they have to do is just start moving more than compared to what they normally do and find out how to make that effort progress." - Jason Leenaarts

 

From good habits (#10) to the most important (#1), here is Jason's list:

10. Have the right supplements for the right goal.

9. Go for half the starches, twice the veggies.

8. Get the steps in each day

7. Plan predictable, controlled meals that require little to no brainpower.

6. Practice gratitude regularly.

5. Strength train 2-3 times a week.

4. Track your progress with data: workouts, weight, body measurements etc.

3. Get more consistent with your new habits.

2. Manage your sleep.

1. Eat for the goal.

 

Rob's Top 10 Vital Habits

 

Beginning with good habits (#1)) to the most important (#1), here is Rob's list:

10. Water - Drink 80-100 oz of water a day.

9. Eat 2-3 servings of veggies a day.

8. Eat all whole foods.

7. Batch cook, meal prep, eat same food daily, weekly, monthly.

6. Minimize or completely eliminate sugar and processed foods from your diet.

5. Schedule everything that's going on in your life.

4. Get into the habit of outsourcing tasks you're not great at or ones that take up too much time.

3. Recovery - you have to get in the habit of resting.

2. Move for at least 20 minutes a day.

1. Lift heavy things consistently.

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 About today's episode with Revolutionary You Podcast Host, Jason Leenaarts on the 10 Vital Habits for Building Muscle Mass and Losing Body Fat

2:50 Check out our upcoming Facebook Live event in the Open Sky Fitness Podcast Group on How to Kickstart Your Metabolism on Thursday, October 4

3:30 Check out last week's show: OSF 220 - Cortisol: 10 Ways To Manage & Reduce Stress

5:40 Get in on the 50% off Sky Fit Challenge discount until October 7

7:50 Introduction to Jason Leenaarts

11:10 How Jason got into personal training for a career.

14:00 Why he began his podcast, Revolutionary You! and what it's all about.

15:00 How Rob got into being a personal trainer once he moved to Los Angeles.

17:45 Why Rob, like Jason, also wasn't interested in creating a podcast solely for personal trainers.

20:00 The immense amount of podcasts that are out there that you can listen to for free.

22:30 Our individual lists for our top 10 habits to lose weight and gain muscle.

23:00 Number 10

27:30 Number 9

32:20 Number 8

35:40 Number 7

41:40 Number 6

48:20 Number 5

51:30 Number 4

56:40 Number 3

1:00:40 Number 2

1:03:50 Number 1

1:19:00 Final comments with Rob and Devon

1:21:10Turn your health around with an awesome community in our Sky Fit Challenge

1:22:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 221 - 10 Vital Habits for Building Muscle Mass and Losing Body Fat with Jason Leenaarts! We hope you have gained more knowledge on how to be a healthier you.

Sep 27, 2018

Skin is our magic mirror. It’s right on the surface of our bodies. It’s a great opportunity to use your skin as a way to look at your overall health and to see if you’re on the right track with your lifestyle choices of there are root causes that need to be addressed. – Dr. Trevor Cates

On this week’s TBT episode of Open Sky Fitness, we had Dr. Trevor Cates aka The Spa Doctorjoin us on the show. Dr. Cates is a licensed naturopathic physician with an education in science-based and integrative medicine and over 14 years of clinical experience.

We had a really great conversation today about skincare and what we can do to improve our health including which foods can either help or hurt our skin.

 

CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!

 

 

Click here to see the original show notes!

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

Learn more about the Transition and Sky Fit Challenge

Check out the 7 Day Paleo Reset

Be a part of the conversation in our our Open Sky Fitness Podcast Facebook Group

Sep 25, 2018

No matter how much you exercise or nutrients you eat, if you do not manage your stress levels, you really can't be healthy overall. We always want to look at the external world of what can we do about our health rather than look at our wellness internally. Being healthy isn't just about being at a certain weight but also about feeling happy and knowing how to manage our stress. If you don't know how, then you're going to sabotage your weight loss and health goals." - Devon Dionne

CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!

 

Click here for the entire show notes and a FREE GRATITUDE JOURNAL DOWNLOAD

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 Challenge!

Do the 7 Day Paleo Reset!

 

On this week's episode of the Open Sky Fitness Podcast, we're discussing an important topic: stress. In our talk, Devon and I will go over what it is, external vs. internal stress, how it affects our bodies, and how to reduce and manage it.

Why is understanding stress so important? A lot of people don't actually focus on this aspect of their health when they should because being stressed is actually a big problem for your health.

Very often stress is actually all based on your own perception and control over a situation. There are both internal and external factors that can affect it.

 

Health Problems Brought On By Stress

 

"Stress increases more stress in so many ways." -Devon Dionne

 

There are numerous problems that are brought on our minds and bodies because of stress including:

  • Weight gain
  • Hyperthyroidism
  • Heart disease
  • Sleep problems
  • Gut health issues
  • Slow metabolism
  • Memory loss
  • Anxiety

 

 

10 Ways To Manage & Reduce Stress

 

"The more you can focus on the positive and less on the negative, the better you'll feel. It's really not that complicated." - Rob Dionne

 

Here are ten effective ways to both manage and reduce your stress. Don't worry over trying to do all ten at once. Instead, we suggest you focus on doing two of them this week as a way to begin helping your stress levels.

  1. Sleep more and use less blue light in daily life
  2. Eat healthy, nutritious foods while reducing gluten, caffeine, and sugar
  3. Exercise - balance the amount while still challenging yourself
  4. Meditation - Breathwork or an activity like yoga
  5. Spend time with friends and loved ones
  6. Make time for yourself to do things that you love to do
  7. Visit with a therapist to talk about what's going on in your life
  8. Shift your perception of what's happening around you
  9. Keep a gratitude journal to write in every day, week, or on a regular basis
  10. Plan efficiently, prioritize, and avoid situations or people that cause you to stress out like news on TV or being on social media

 

Free Gratitude Journal Download

To help you begin focusing on healing from stressful thinking or anxious thoughts, we've put together this Free Gratitude Journal that you can download here:

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 About today's episode - stress and how to manage it

2:00 Check out last week's show: OSF 219 - Combating Anxiety & Depression With Anthony Treas

2:20 Tune into our past #TBT episode with Tony Horton

3:00 Sign up now and get 50% off on our next Sky Fit Challenge

4:00 What is cortisol? What is stress?

7:00 External Stress vs. Internal Stress and the health problems they cause.

11:50 How stress directly relates to our weight, reproductive system, mood, and alertness.

14:00 Adrenaline vs. cortisol hormones.

15:30 How our body creates it's own sugar and glucose to store it as fat.

18:30 The hormones, leptin and insulin, and their relationship with our stress and fat cells we produce.

21:00 Health problems caused by chronic stress.

22:30 10 Ways to manage and reduce both your stress and cortisol levels.

46:00 Get started reducing your stress with our free Gratitude journal you can download.

49:00 Continue the conversation in our Open Sky Fitness Podcast Group

51:00 The positive impact of being more structured and organized can have on your life.

 52:30 Final comments with Rob and Devon

53:00 Turn your health around with an awesome community in our  Sky Fit Challenge

54:50 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 220 - 10 Ways To Manage & Reduce Stress! We hope you have gained more knowledge on how to be a healthier you.

Sep 20, 2018

On this week’s #TBT episode of Open Sky Fitness, award-winning journalist,  certified strength and conditioning specialist, and author, Lou Schuler, spoke to Rob about his career and life experiences about getting fit and staying fit for life. Lou has had a career in the fitness journey for more than 20 years and has witnessed major changes and trends in the world of health.

Plus we answered some questions from the Open Sky Fitness Podcast Facebook Group including: Should you do cardio before or after lifting?

 

CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!

 

 

Click here to see the original show notes!

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

Learn more about the Transition and Sky Fit Challenge

Check out the 7 Day Paleo Reset

Tune into our upcoming Facebook Live on A Tutorial On How To Kick Out Your Sugar Addiction in our Open Sky Fitness Podcast Facebook Group

Sep 18, 2018

"The S.T.R.O.N.G. Method focuses on the brain. You have to understand that when you're trying to make any kind of change in your life, your brain is going to fight you because it only wants to work hard enough in order to keep you alive. So, if you're trying to make changes in your brain, you have to understand how you're going to be able to continue to make new neural pathways when your brain is trying to get you to stick to your old habits." - Anthony Treas

 

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 Challenge!

Do the 7 Day Paleo Reset!

 

CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!

 

We have a very eye-opening interview today with Iraq War Veteran, Anthony Treas, who is on a mission to radically change men's mental health and the stigma of mental health. He is also the creator of the S.T.R.O.N.G. Method which is a proven method to help men eliminate anxiety to regain control over their health and mental wellbeing to become strong men.

I was able to meet Anthony at a conference and while talking to him, he shared his experience with PTSD, anxiety, and starting over after being in the military and his relationship with his wife ended. Not only did he create a strategy and found a way to pick up and carry on living his life but now he's also helping people who have experienced similar or even different difficult situations and hardships.

At some point in our lives we either have, are, or will experience hard moments so hopefully, this episode will help you overcome obstacles within your own life.

As you listen, Anthony will share:

  • What the S.T.R.O.N.G. Method stands for and what to expect from his coaching program.
  • How he was able to redefine his mission and purpose after serving in Iraq.
  • How you can begin to heal your mind and body from anxiety and depression.
  • The impact of going on and off medicine can have on a person's mind and body.
  • How he identified his negative thought patterns and began creating new habits to steer clear of them.

 

 

What is Men's Health Coaching?

https://www.youtube.com/watch?v=9Wk53yDBcG0

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

2:00 Join us for our Facebook Live series in The Open Sky Fitness Podcast Group

2:30 About today's episode with Anthony Treas

4:00 Check out last week's show: OSF 218 -Perfectionists vs. High Achievers: Which One Are You?

4:45 Rob's story of helping his neighbor get into shape for his wedding and how he ended up doing better than most of Rob's regular clients.

8:30 The advice that Rob gave to his neighbor to do on his own as far as exercise and nutrition.

9:30 Secrets of the Sky Fit Challenge - What 4 steps you need to take to lose weight now.

11:35 Everything that's included in the Sky Fit Challenge and the extra help and support you'll receive from this awesome community.

20:50 Introduction to Anthony Treas

21:40 What his life was like before an after serving in the Iraq War.

23:00 How he stayed mentally sound and focused while still serving in Iraq when his ex-wife sent him an email that she wanted a divorce upon his return.

27:30 What was going on in his mind when he arrived back home to the USA to an empty house with no wife, not ready to see friends and no family nearby? What about other army veterans or men with similar experiences?

30:30 The transition that war veterans go through once they come back home including redefining their mission and purpose.

32:00 How a therapist helped him begin to redefine his purpose and create new goals for himself such as start taking online classes which included one on health and wellness.

34:00 The fact that there's such a lack of support out there for men's mental health compared to women.

36:40 What steps men can take towards healing their anxiety and depression.

37:30 How he came to get to the point of deciding to have a brain scan to truly understand his brain's health.

39:00 The impact going off medicine had on his mind's and body's health.

40:00 How he came to discover that some of his symptoms were all based on mental thought patterns.

42:40 His S.T.R.O.N.G. Method and why the first part focuses solely on understanding and learning the brain plus what you truly want.

45:00 What the S.T.R.O.N.G. Method stands for.

45:30 Why goals take time to come true and you have to be fully committed.

58:00 What advice he'd give to his younger self.

1:01:00 What to expect from Anthony and his coaching style when you work with him.

1:05:00 Final comments with Rob and Devon

1:07:00 Turn your health around with an awesome community in our  Sky Fit Challenge

1:09:00 Stay tuned for our upcoming series of Facebook Lives in The Open Sky Fitness Podcast Group

1:10:40 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 219 - Combating Anxiety & Depression with Anthony Treas! We hope you have gained more knowledge on how to be a healthier you.

Sep 13, 2018

You’ve probably heard of the P90P90x, and 10 Minute Trainer  programs etc. However, you may not know the entire story of how the creator, Tony Horton, was inspired and came to devise these programs. Due to his workout programs, books, and more, he has completely changed the face of fitness as we know it.

Click here to see the original show notes!

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

Learn more about the Transition and Sky Fit Challenge

Check out the 7 Day Paleo Reset

Tune into our upcoming Facebook Live on A Tutorial On How To Kick Out Your Sugar Addiction in our Open Sky Fitness Podcast Facebook Group

On this week’s TBT podcast, Rob had a lively one-on-one with Tony about his background story, commitment to fitness, nutrition values and most of all- his career. As a result of all he’s done, it’s incredible how far Tony has come as a fitness trainer since the days when he used to work a variety of different jobs just to get by and before he came to Los Angeles to pursue acting.

Further more, if Tony’s story doesn’t inspire you to commit yourself to living healthy, have fun enjoying the activities that you love to do, and pursue your dreams, we don’t know what else will.

 

Sep 11, 2018

"Perfectionism is the enemy of progress." - Winston Churchill

 

GOING ON NOW! CLICK HERE TO JOIN US FOR OUR 5-WEEK TRANSITION CHALLENGE AND THE NEXT 8-WEEK SKY FIT CHALLENGE!

 

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 Challenge!

Do the 7 Day Paleo Reset!

Being a Perfectionist - Good or Bad?

 

"Have no fear of perfection, you'll never reach it." - Salvador Dali

 

A lot of people take pride in calling themselves a perfectionist because they associate it with being a hard worker. However, is it actually good for our mental and emotional health?

For the majority of us self-proclaiming perfectionists, living that way can set you up for so much anxiety and stress which isn't good at all.

The Opposite of Perfectionist - Being a High Achiever

A high achiever can strive for excellence with the amount of progress they make because it provides them the opportunity to learn and grow. Meanwhile, a perfectionist's focus on achievement is so much less forgiving and they tend to beat themselves up over any mistake which robs them of any satisfaction and pride in their work or any happiness on the progress they've made.

Hitting a goal is not the same as being perfect. Our society molds us to think we have to get straight A's in order to be successful; that we have to be perfect in order to be successful. High achievers know that it's okay to fail and they see it as a way to learn.

 

"Perfectionists will stress more and achieve less than high-achievers. High-achievers will always achieve more because they're enjoying the process of learning." - Rob and Devon Dionne

 

 

Are You A Perfectionist or A High Achiever?

A high achiever feels the pull and is drawn towards a goal. While a perfectionist feels pushed and stressed over the idea they have to do it or there's something wrong with them. 

If you're on the fence whether or not you're a perfectionist or a high achiever, here are the top 10 signs for both categories:

 

The Top 10 Signs That You're A Perfectionist

  1. You see success as an all or nothing situation. Anything short of success means failure.
  2. You have a fear of failure which leads to you becoming a procrastinator.
  3. You become overly judgemental of yourself and others.
  4. You're emotionally closed off to others and it's hard for you to be open and honest about what you're not perfect at.
  5. You become defensive don't accept constructive criticism well.
  6. You feel anxious and depressed about all of your setbacks. You see any setback as a direct reflection of their self-worth.
  7. You live with anxiety and stress every day because you're constantly overthinking of what you should be doing next to be successful.
  8. You continually set unrealistic goals for yourself all the time. If they don't reach their goal, then they only see failure and not as a way to learn.
  9. Misery loves company - You love hearing about other people's failures.
  10. You have low self-esteem and this constant feeling of guilt and being ashamed of not succeeding.

 

The Top 10 Signs That You're A High Achiever

  1. You see any type of success or failure as progress. Regardless of how you're doing with your goal, you'll see it as progress.
  2. You think and focus on your goals with eagerness rather than feel pressured to succeed and therefore you're less likely to procrastinate.
  3.  You're not afraid or intimidated by others success and want to learn from people who inspire you.
  4. You can admit which areas you need to improve and you seek answers on how you can do something better.
  5. You're okay with people giving you constructive criticism because you know you can either accept it or not and it also doesn't define who you are.
  6. You're easy going about setbacks and know you can bounce back from them.
  7. Enjoy celebrating the goals that they've achieved so that they can be happy about it, relax, and decompress.
  8. Set realistic goals for themselves so that they can truly enjoy the process. If they don't succeed, then they still see the process as a valuable learning experience.
  9. You cheer people on and celebrate their successes.
  10. You accept who you are and love yourself.

 

 

How To Shift From Perfectionist to a High Achiever

Being a perfectionist isn't good for you and you won't be able to change overnight but here are some easy ways to get started. Just stick with each action for a length of time and you'll be able to see your mentality towards work, success, failure, and life change.

  1. Self-awareness - identify your tendencies with a gratitude journal
  2. Focus on the positive things in your life
  3. Affirmations - alter the way you talk to yourself
  4. Begin to see criticism as a way to improve
  5. Start separating fantasy from reality in your life
  6. Learn how to enjoy the process and not focus on solely the result

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:00 Check out last week's show: OSF 217 - How Interval Training Can Speed Up Weight Loss with Dr. Martin Gibala

3:00 Join us for our next 5-week Transition Challenge and 8-week Sky Fit Challenge HERE!

4:30 A break down of what the Sky Fit Challenge really is.

11:00 Stay tuned for our upcoming series of Facebook Lives in The Open Sky Fitness Podcast Group

12:20 Today's topic on perfectionism.

13:20 Rob's own struggle with perfectionism and why we chose to talk about it today.

13:50 Is it a good thing to be a perfectionist?

15:30 The differences between High Achievers and Perfectionists.

20:00 Why we get so hung up on the need of being perfect around people.

22:00 The Top 10 Signs That You're A Perfectionist or A High Achiever

1:02:20 How you can begin to shift from being a perfectionist to a high achiever.

1:17:00 Final comments with Rob and Devon

1:18:00 Lean towards being a high achiever and take baby steps with your health in our  Sky Fit Challenge

1:21:50 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

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

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 218 - Perfectionists vs. High Achievers: Which One Are You? We hope you have gained more knowledge on how to be a healthier you.

Sep 6, 2018

Gut symptoms like constant gas and acid reflux is your body’s way of telling you that something is wrong down there. So if you just ignore these symptoms or cover it up with a medication like Tums or Prilosec, you’re completely ignoring your body telling you that it needs help.- Devon Dionne

In this #TBT episode, Devon and I will be sharing key tips to having and maintaining a healthy gut! There is so much to cover that we’re just going to talk about the basics today.

Having a healthy gut is vital for the rest of your body’s health, but fortunately it is also easy to heal it as well with the right combination of food, supplements, or medicine that your body needs.

Click here to see the original show notes!

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

Learn more about the Transition and Sky Fit Challenge

Check out the 7 Day Paleo Reset

Tune into our upcoming Facebook Live on the Top 5 Diets For Fat Loss in our Open Sky Fitness Podcast Facebook Group

Sep 4, 2018

 There's compelling evidence that interval training is going to elicit superior benefits including boosting your fitness or improving your blood sugar control and maybe even your blood pressure. On an apple to apple comparison, I thin interval training is superior. - Dr. Martin Gibala

 

STARTING MONDAY, SEPTEMBER 10

Click here to join us for our 5-Week Transition Challenge AND the next 8-Week Sky Fit Challenge!

 

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 Challenge!

Do the 7 Day Paleo Reset!

This week, Rob had an amazing interview with the Author of The One-Minute Workout as well as professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario, Dr. Martin Gibala, about interval training, building healthy habits, and enjoying a healthier lifestyle that'll match your interests and make you happy.

As you listen to this interview, Dr. Gibala uncovers and answers the following questions:

  • Why is interval training is so effective for people who have busy schedules?
  • From walking to HIIT, what benefits can people expect once they begin doing interval training workouts?
  • Are there any specific movements that are better than others when it comes to working out?
  • Can I do interval training if I have poor health or was recently injured?
  • The great debate: Are burpees good or bad for us?
  • What nutrition guidelines should I follow when I begin interval training?
  • Is it possible to train for a marathon by just doing interval training workouts?
  • To what point are we overtraining our bodies? When is something too much?
  • What workouts should you be focusing on as you get older?

 

"Interval training can be a time-efficient way to burn calories and improve body composition." - Dr. Martin Gibala

 

 

Which Exercises and Movements Are Best?

 

"We need to liberate people from this idea that exercise means changing into spandex, going to the gym, lifting weights or doing cardio on the bike and just remind them that exercise is about physical activity and there are so many ways to incorporate it throughout the day and with bursts of 10-15 minute interval training with workout snacks." - Dr. Martin Gibala

 

A lot of people want to solely know what the best workouts and movements are but what they should actually be considering are their goals. For example, do you want to focus on:

  • Weight loss
  • Cardiovascular conditioning
  • Muscular strength

Maybe you want to focus on a combination of them or even all of them but the first step is to know your why. Why do you want to begin a new fitness regime? What results do you want to see? Answering those questions will help lead you to which exercises you should be doing for yourself.

Incorporate traditional exercise, cardio interval, and resistance training. But make sure you do the activities that you like and enjoy more. If you hate burpees, it's not going to resonate with you at all and you shouldn't force yourself to do them.

 

The 1-Minute Workout

A decade ago, Martin Gibala was a young researcher in the field of exercise physiology—with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he’s the worldwide guru of the science of time-efficient workouts, Gibala’s first book answers the ultimate question: How low can you go?

Gibala’s fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths (“it’s only for really fit people”), explains astonishing science (“intensity trumps duration”), lays out time-saving life hacks (“exercise snacking”), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala’s latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week.

Including the eight best basic interval workouts as well as four micro-workouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don’t exercise: lack of time. Because everyone has one minute.

Intervals Don't Have To Be 'All Out'

https://www.youtube.com/watch?v=OoyU3k5qVSA

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

2:00 About today's interview with Dr. Martin Gibala

3:10 Check out last week's show: OSF 216 - Seasonal Allergies: Causes and Natural Alleviation 

3:40 Starting September 10 - Join us for our 5-Week Transition Challenge (included in the price of the normal SFC!) before doing the 8-Week Sky Fit Challenge!

8:30 Introduction to Dr. Martin Gibala

9:00 What led his interest in kinesiology.

11:30 The start of his research on interval training for everyone.

12:50 Various types of interval training between easy cardio, resistance, HIIT and more.

13:30 How interval training compares to LISS and long amounts of cardio.

15:20 Why interval training is so effective and appealing for people who have busy schedules.

16:00 The Wingate Test he performed and how that impacted his research and opinion on interval training.

17:50 What benefits including weight loss people can expect from doing an interval training workout including the after-burn of calories during recovery time.

19:40 Skepticism and criticism he faced and how those opinions have changed to be more favorable to interval training.

21:00 How to safely approach interval training despite injuries or health concerns.

22:00 Easy interval workouts such as alternating walking speeds.

23:00 How to incorporate interval training into your lifestyle including how often you should do it and is it all they need for cardio?

25:00 The latest research that maybe doing 3 short, separate bursts of exercise throughout the day could be better for you in terms of blood pressure and pressure control instead of a long workout.

25:30 How you can take your cardio (rowing, biking, swimming, walking) and turn it into a resistance workout.

26:00 Tabata vs. Wingate exercise

27:20 Specific movements that might be better than others.

29:40 Are burpees good or bad for us?

33:00 How Dr. Gibala schedules his own exercise time.

35:40 Why exercise, like dieting, doesn't have to be so complicated plus why more isn't better.

38:50 Your World Fitness Level A good way to let people know whether or not they're improving in their physical fitness.

40:35 High-intensity nutrition - how the foods you eat or methods like intermittent fasting can aide your interval training and health.

43:00 Is it possible to train for a marathon by just doing interval training workouts?

44:40 To what point are we overtraining our bodies? When is something too much?

47:00 What workouts should you be focusing on as you get older?

50:50 Final comments with Rob

54:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

Our next 5-week Transition Challenge begins on Monday, September 10 followed up by the 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it!

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 217 - Interval Training: Which Type Is Best For You? with Dr. Martin Gibala! We hope you have gained more knowledge on how to be a healthier you.

Aug 30, 2018

On this weeks episode of the Open Sky Fitness Podcast, we drop the bomb that we finally had our little baby girl. Plus a hint at the bonus episode coming out soon about our birthing story.

This week we throw back to Dr. Bill Sears and our discussion about how to live a long healthy life without inflammation. 

Click here to see the original show notes!

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Join our Open Sky Fitness Podcast Facebook Group

Aug 28, 2018

There are numerous studies that show that the foods you eat can have a significant effect on your seasonal allergies. 70-80% of your immune system sits right outside your intestinal. If your gut isn't healthy, you're going to have more immune responses, allergies, and autoimmune issues than somebody who's gut is really healthy. The first thing you have to do is support and heal your gut. - Devon Dionne

 

Join us Sunday, September 2 for a very special Facebook Live

in our Open Sky Fitness Podcast Group on protein powders!

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 Challenge!

Do the 7 Day Paleo Reset!

 

This week, we have an awesome episode today all about allergies and how to naturally alleviate them. We were actually prompted to talk about this topic when Devon woke up with a horrible headache one more. She knew it wasn't a normal headache and narrowed it down to being caused by seasonal allergies. After using a couple of household items and simple foods, teas, and essential oils, she felt tons better. We'll be sharing what she used plus other easy ways to naturally alleviate your allergies.

Hot topics we'll be covering in this episode include:

  • Why our bodies react the way they do to seasonal allergies
  • Why it's better to naturally alleviate allergies rather than rely on medicine like antihistamines or nasal sprays.
  • How allergy medicine can negatively affect the gut.
  • What a low antihistamine diet is and why it's not the same as working with seasonal allergies.
  • Oral allergy syndrome that is caused by pollen and foods that you react to unless you cook them.
  • How our gut has a huge connection with our allergies.
  • How probiotics and fermented foods are a great way to heal the gut and keep your allergies at bay.
  • Everyday household items and common foods you can easily find to help naturally alleviate your allergies.

Seasonal Allergies_ Causes & Natural Alleviation - Ep. 216 OPEN SKY FITNESS PODCAST

How To Naturally Alleviate Allergies

The best way to help prevent allergy symptoms is to ensure you have a healthy gut. If you eat a lot of processed food and sugars, they are going to have a negative impact on your gut lining and therefore your immune system as well.

Some very easy, natural ways to help heal your gut and alleviate allergies that you can start doing today include using or consuming:

  • Whole foods or Paleo based diet
  • Probiotics
  • Fermented foods
  • Apple cider vinegar
  • Raw honey
  • Garlic
  • Raw milk
  • Fatty fish with Omega 3
  • Fish oil
  • Omega 3 supplements
  • Bone Broth
  • Stinging nettles tea
  • Quercetin supplements
  • Foods and teas high in the flavonoid, quercetin:
    • Black tea
    • White tea
    • Green tea
    • Skins of apples
    • Blueberries
    • Cruciferous vegetables
    • Capers
    • Chocolate
    • Red onion
    • Strawberries
    • Red grapes
  • Saline solution in a neti pot
  • Essential oils:
    • Eucalyptus
    • Frankincense
    • Peppermint

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:40 Check out last week's show: OSF 215 - How to Get BIGGER, LEANER, STRONG, With Mike Matthews

2:00 About today's topic: seasonal allergies and how to naturally alleviate them.

2:30 Clean up your diet with our 7 Day Paleo Reset

2:50 Join us for our upcoming Facebook Live series in The Open Sky Fitness Podcast Group on Facebook on Sunday, September 2 on protein powder.

4:40 Question from the OSF Facebook Group: How can you be consistent when not seeing your results quick enough?

7:00 The top takeaways and real-life benefits people get from the Sky Fit Challenge without any drastic measures.

8:00 Why weight loss isn't the only indicator of a healthy body.

12:00 Devon's experience with seasonal allergies and headaches caused by them.

13:00 Devon's search for a natural way to fight back against allergies.

15:00 Why our body reacts the way it does to allergies from congestion, migraines, runny nose, watery eyes etc.

16:30 Various things you could be allergic too including cockroaches.

19:30 How antihistamines work against allergies why it's not great because it's only fighting the symptoms and not the cause.

21:00 What a low antihistamine diet is and why it's not the same as working with allergies.

22:00 Oral allergy syndrome that is caused by pollen and foods that you react to unless you cook them.

24:00 Allergies to nightshades like eggplant and birch tree pollen.

24:50 Grass allergies in the spring and the various intense reactions people might have.

26:00 How to naturally combat seasonal allergies in a natural way by healing and supporting your gut.

27:50 How probiotics and fermented foods are a great way to heal the gut and keep your allergies at bay.

31:00 Household items that you probably already have in your kitchen that can help your allergies.

32:00 How consuming local, raw honey can help your body adjust and get used to the local pollen in your area.

33:40 Essential oils that can help you alleviate allergies.

37:00 The benefits of raw milk for asthma and allergies.

38:30 Benefits of foods and teas with the flavonoid, quercetin.

40:30 Stinging nettle tea benefits.

43:00 Final comments with Rob and Devon

45:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

 

JOIN THE SKY FIT CHALLENGE!

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

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 216 - Seasonal Allergies: Causes & Natural Alleviation ! We hope you have gained more knowledge on how to be a healthier you.

Aug 23, 2018

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

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

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

Click here for the original show notes!

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Join our Open Sky Fitness Podcast Facebook Group

Aug 21, 2018

This week we have Bestselling Health and Fitness Author, Host of the Muscle For Life with Mike Matthews Podcast, Mind behind the Stacked app, and Creator of both MuscleForLife.com and Legion Athletics, Mike Matthews, joining us for an interview you don't want to miss.

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange!

Do the 7 Day Paleo Reset!

In our talk, we dive deep into how Mike got his start in the health and wellness industries as a writer and entrepreneur. But before we get into that, you'll also learn how his love of research, learning, and writing led him to write numerous other books from Tesla to training guides for various businesses.

In this episode, you'll also find out:

  • How both men and women can get in shape at the gym.
  • His favorite weightlifting tips for beginners.
  • What advice helped him launched his own business.
  • His upcoming book, The Little Black Book of Workout Motivation.
  • About his supplement company, Legion Athletics, and what inspired him to start it.
  • Inner struggles he has faced but why choosing what type of struggle he experiences makes it worth it for himself and his mission.
  • His experience in building various apps and why he wants to offer his, Stacked, for free.

About Legion Athletics

 

 

The Little Black Book Of Workout Motivation

Coming out August 30 | Pre-Order Your Copy Today!

 

Have you ever gotten into your car after a long day at work, and even though you promised yourself you'd hit the gym, you head straight home for the couch instead?Have you ever been unable to stop hitting the Snooze button every morning (instead of the gym)?

Have you ever been secretly afraid that you just don't have what it takes to really change your body and life?

Have you ever struggled so much to build a better body and life that you wondered if it's really worth it?

 

 

If you answered "yes" to any of those questions, I understand. I've been there myself.

That's why I wrote this book.

It's my personal--and 100% practical and hands-on--blueprint for personal transformation, inside and outside of the gym, and it will provide you with new and valuable knowledge and skills that you will use for the rest of your life.

In short, I wrote this book to help you fix the biggest things that are holding you back from doing and achieving the things you care most about.

 

About Mike Matthews

Mike Matthews is a bestselling fitness author of books like “Bigger, Leaner, Stronger” and “Thinner, Leaner, Stronger“. He is also the creator of the blog MuscleForLife.com and the supplement company Legion Athletics. His scientific approach to building muscle and losing fat has helped thousands of people build strong, lean, muscular, and healthy bodies, and his work has been featured in many popular outlets including Bodybuilding.com, Esquire, Men’s Health, Elle, and many more.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:00 Check out last week's show: OSF 213 - Building Lean Muscle: SuperSets vs. Traditional Workouts

2:30 Clean up your diet with our 7 Day Paleo Reset

4:15 Stay tuned for our upcoming Facebook Live series in The Open Sky Fitness Podcast Group on Facebook

5:30 Introduction to Mike Matthews

8:00 His deep interest in research and digging for answers for himself to find the truth about health and wellness.

11:30 Why he decided to not go to college but instead focus on building a career as an entrepreneur.

14:30 What advice has helped him launched his own business.

15:30 His interest and love of writing and how that helped lead him to write training guides for employers to give to their employees.

17:00 What prompted him to write various books about various topics including Bigger, Leaner, Stronger and the cookbook, The Shredded Chef.

22:30 His upcoming book, The Little Black Book of Workout Motivation.

23:10 About his supplement company, Legion Athletics, and why he started it.

25:00 The various ups and downs he's experienced so far with Legion Athletics and what lessons he's learned along the way.

31:00 What is considered a good multivitamin based on the cost to make the product.

32:00 His mission to help and offer people high-quality supplements and vitamins.

38:00 Inner struggles he has faced but why choosing what type of struggle he experiences makes it worth it for himself and his mission.

41:00 Emotional attachments that we all have to certain aspects of life.

44:00 How he's overcome business losses and came back even stronger.

45:00 How one app didn't work out but he didn't let that discourage him and now he's creating an even better one called, Stacked.

47:10 Exercise - The differences between lifting heavy weights vs. doing cardio with light weights and higher reps.

51:00 Why he loves to work with people who are beginners in the world of health and wellness.

54:30 What women can do to get that toned, leaner and athletic look.

55:20 What men can do to gain more muscle.

55:50 How much and how often both men and women should be lifting.

57:30 His plans to release third editions with updated information about building muscle in both Bigger, Leaner, Stronger and Thinner, Leaner, Stronger.

58:40 The false idea that women cannot build muscle effectively and why it's wrong.

59:20 How women are taught to initially approach weight lifting compared to men plus what they can do to still build muscle at a good pace.

1:01:10 Why, up to a point, doing low rep ranges (4-6) is just as beneficial as high rep ranges (10-12) for building muscle in the long-term.

1:02:00 The importance of doing your sets close to failure and why low rep ranges are better than high rep if you have to choose one over the other.

1:03:40 Why it's better to actually enjoy what you're doing and eating (within healthy limits) than following something that completely makes you miserable.

1:07:30 Final comments with Rob and Devon

1:09:00 Stay tuned for our upcoming Facebook Live series in The Open Sky Fitness Podcast Group on Facebook

1:10:40 Open Sky Fitness Closing

 

 

RESOURCES MENTIONED DURING THE SHOW:

 

 

JOIN THE SKY FIT CHALLENGE!

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

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 215 with Mike Matthews: How to Get BIGGER, LEANER, STRONGER! We hope you have gained more knowledge on how to be a healthier you.

Aug 16, 2018

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

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

Click here for the original show notes!

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Join our Open Sky Fitness Podcast Facebook Group

Aug 14, 2018

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

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

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange!

Do the 7 Day Paleo Reset!

How To Build Muscle Mass

Specifically, we'll go over:

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

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

  • Tabata
  • Time Under Tension
  • Drop Sets
  • Cardio

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

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

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

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

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

13:40 Examples of traditional lifting sets.

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

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

17:20 How to succeed with a superset.

19:00 SuperSet options and various workouts.

21:20 Side effects of SuperSets

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

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

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

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

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

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

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

45:50 Proper range of motion while lifting.

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

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

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

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

1:06:00 Final comments with Rob

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

1:10:10 Open Sky Fitness Closing

 

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

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

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

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

Aug 9, 2018

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

Click here for the original show notes!

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Join our Open Sky Fitness Podcast Facebook Group

 

ABOUT DR. JOSH DAVIS

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

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

Aug 7, 2018

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

 

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

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

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange!

Do the 7 Day Paleo Reset!

Breaking Free From Sugar Addiction

 

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

 

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

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

One Meal At A Time: Sherry Strong At TEDxTokyo

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

 

Sweet Freedom 7 Day Challenge

 

Sugar is a DRUG

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

No wonder we are addicted to the stuff!

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

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

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

Consider this course as your first step towards Sweet Freedom!

About The 7 Day Challenge

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

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

 

Return to Food: The Life-Changing Anti-Diet

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

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

About Sherry Strong

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

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

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

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

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

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

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

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

16:00 Introduction to Sherry Strong

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

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

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

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

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

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

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

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

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

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

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

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

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

1:10:00 Final comments with Rob and Devon

1:12:30 Open Sky Fitness Closing

 

 

RESOURCES MENTIONED DURING THE SHOW:

 

 

JOIN THE SKY FIT CHALLENGE!

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

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

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

Aug 2, 2018

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

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

Click here for the original show notes!

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Join our Open Sky Fitness Podcast Facebook Group

Rob and his guest also spoke about:

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

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

Jul 31, 2018

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

 

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

Click here for the entire show notes!

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

Join our Open Sky Fitness Podcast Facebook Group!

Sign up for our next Sky Fit Challange!

Do the 7 Day Paleo Reset!

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

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

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

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

 

What's In A Detox Or Cleanse?

 

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

 

The Master Cleanse

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

The 10 - Day Green Smoothie

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

The Negative Side Effects

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

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

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

 

What Can You Do Besides A Detox Or A Cleanse?

 

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

 

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

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

27:50 Negative side effects of detoxes and cleanses

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

40:15 What about environmental detoxes?

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

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

43:00 Final comments with Rob and Devon

44:50 Open Sky Fitness Closing

 

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

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

The challenge consists of:

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

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

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

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

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

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

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

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

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

Jul 26, 2018

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

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

 

Click here for the original show notes!

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

Learn more about the Sky Fit Challenge

Check out the 7 Day Paleo Reset

Join our Open Sky Fitness Podcast Facebook Group!

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