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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
Dec 11, 2018

Every day you're just stacking another penny. If you're not doing something every single day to contribute to that pile, then the pile is going down.- Chris DiVecchio on the importance of being consistent with a healthy lifestyle.

 

Author of The 5x2 Method, Founder & Trainer of Premier Mind & Body, Chris DiVecchio joined us for a very special podcast episode. In fact, I don't think I've ever had a guest quite like him. You see, Chris helped a client, Walter Fisher, win $1 million in a bet to lower his body fat composition. It was quite the challenge, but Chris helped Walter make it happen!

 

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

 

Not only will you hear all about that story from Chris, but we also covered the following topics including answer a question from the Open Sky Fitness Podcast Group on Facebook:

  • How do you brace when powerlifting? What part does breath play in weightlifting?
  • What is the difference between glute activation and core bracing?
  • How decreasing body fat composition is different than just losing weight.
  • Why the scale is not the only way to measure your body's health.
  • How creating a false sense of high stakes can actually help you stay motivated with your goals.
  • About Chris' book, The 5x2 Method, and how it'll help you create greater self-awareness and be present each day in your wellness journey.
  • Examples of how to get in touch with your 5 senses every day for greater self-awareness and happiness.
  • How to begin living for the future.
  • How great things can happen when you begin focusing on yourself and being more open to new opportunities.

 

The 5x2 Method:

Revealing the Power of Your Senses

Get your own copy of The 5x2 Method: Revealing the Power of Your Senses by Chris DiVecchio

The 5x2 Method: Revealing the Power of Your Senses by Chris DiVecchioDid you know you use at least one of your five senses every moment of the day, even when you are asleep? Each sense has its own special power, but it is when they are used in combination that we create those unforgettable experiences.

We all have a set of daily habits that tend to dull our senses and encourage us to lead a pretty basic life of existence. We often find ourselves in the vicious cycle of wake up, repeat and go to sleep. I developed the 5x2 method to help wake those senses back up and create a whole new way of thinking, acting, being, and doing so you can start living the life of happiness you deserve!

 

As we know, the five senses are controlled by five organs:

  • Touch
  • Sound
  • Taste
  • Sight
  • Smell

 

About Chris DiVecchio

Chris DiVecchioChris DiVecchio, Founder & Trainer of Premier Mind & Body, brings a wealth of self-development transformation mixed with a very practical technique to his fitness training. Coming from a bodybuilding background and a D1 collegiate hockey career, Chris realized that he wanted to teach his simple techniques and strategies to help others achieve both physical and mental acuity.

As a fitness trainer and lifestyle specialist, Chris has a knack for inspiring accountability and achieving results quickly. With each client, Chris develops a unique and effective nutrition and personal training strategy. His vast knowledge of great recipes and food combinations allow him to create a diet that not only tastes great but will also be easy to maintain. Chris has developed innovative fitness concepts and practices for all types of clients who are all working through very different life experiences, and he is excited to talk with you about your goals.

 

Let Us Coach You On The Podcast!

Come on the podcast and let us be your coach for an hour on the show!

 

We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves.

Here's how you sign up:

  1. Go to http://openskyfitness.com/contact/
  2. Fill out your name, email address, and message
  3. In your message, please include:
    1. What you're struggling with
    2. What you believe is standing in your way
    3. What your obstacles are
    4. What you want to achieve
    5. Your expectations and how you think Devon and I can help you

 

 

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 230 - 8 Holiday Mistakes You Must Avoid

1:40 About our guest today, Chris DiVecchio

2:00 Be on the show and let us coach you for an hour! Find out how.

6:00 A question from our Open Sky Fitness Podcast Group on Facebook -How do you brace when powerlifting?

10:00 The power and importance of breath - what to expect from an upcoming guest, Belisa Vranich

14:00 Why powerlifters have a big belly for the use of breathing while lifting heavy weights.

14:40 Glute activation - the importance of activating your glutes while lifting and why glute activation and core bracing is not the same.

17:15 Introduction to Chris DiVecchio and his background story

17:40 How he helped a client, Walter Fisher, win a $1 million.

23:00 How he met Walter and began to start training him for his goal.

26:00 How decreasing body fat composition is different than just losing weight.

31:00 Walter's past athletic history and how that came into play for training with Chris.

33:00 What people can accomplish in just a couple of months with losing weight and getting in shape.

35:00 Why the scale is not the only way to measure your body's health.

36:00 How creating a false sense of high stakes can actually help you stay motivated with your goals.

40:30 His own motivation for focusing on getting in shape and building muscle.

42:30 How he got into various careers in bodybuilding, modeling, acting, and then personal training.

47:00 Steps you'd take to start working with Chris and the type of insight he wants to find out about new clients to create a good, professional relationship.

48:00 The approach Chris follows to work with and help people reach their health and wellness goals.

50:50 About his book, The 5x2 Method, and how it'll help you create greater self-awareness and be present each day in your wellness journey.

1:00:40 Examples of how to get in touch with your 5 senses every day for greater self-awareness and happiness.

1:09:00 How to begin living for the future.

1:11:00 Mastering The Art of Adjustment - Getting comfortable with little adjustments to living healthier today.

1:16:00 How great things can happen when you begin focusing on yourself and being more open to new opportunities.

1:18:00 How to find and stay in touch with Chris DiVecchio.

1:20:00 Final comments with Rob and Devon

1:21:00 Check out our Open Sky Fitness Podcast Group on Facebook

1:21:05 Learn how to can be on the podcast and work with Devon and me in a coaching session.

1:23:10 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 http://reviewourpodcast.com 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 231 - How to Decrease Your Body Fat Composition with Chris DiVecchio! We hope you have gained more knowledge on how to be a healthier you.

Dec 6, 2018

Beginning a new strength training program can be overwhelming. Especially if you haven’t lifted weights before or are unfamiliar with different gym and home workouts, it can feel like too much at once.

That’s why we’ve provided you with a free gym and home workout template so that you are prepared for the gym and you have a plan.

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

 

Get your free gym and home workout template download here

Click here to see the original show notes

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

Join our Open Sky Fitness Facebook Group

Check out the 7 Day Paleo Reset

 

LET US COACH YOU ON THE PODCAST!

Come on the podcast and let us be your coach for an hour on the show!

We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we’d like to keep to ourselves.

Here’s how you sign up:

  1. Go to http://openskyfitness.com/contact/
  2. Fill out your name, email address, and message
  3. In your message, please include:
    1. What you’re struggling with
    2. What you believe is standing in your way
    3. What your obstacles are
    4. What you want to achieve
    5. Your expectations and how you think Devon and I can help you

 

Dec 4, 2018

The holidays are a busy time for everyone and sometimes we forgot to make sure we set it up and plan vacations, family get-togethers, and parties in such a way that we actually enjoy ourselves too. So, this week, Devon and I are sharing our top 8 holiday mistakes that people make, how to avoid them, and how to make sure you have an amazing holiday season for yourself.

 

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

 

We'll dive deep into each mistake as we go through our list:

  1. Creating unrealistic expectations for the holidays
  2. Operating on someone else's agenda
  3. Running yourself ragged
  4. Leaving your daily habits behind
  5. Not scheduling a time to eat
  6. Focusing on what you cannot eat rather than what you can eat
  7. Not setting boundaries with work before you leave for vacation
  8. Allowing their vacation to end with a fizzle

 

8 HOLIDAY MISTAKES YOU MUST AVOID ep 230 OPEN SKY FITNESS PODCAST ROB DIONNE DEVON DIONNE

 

Let Us Coach You On The Podcast!

Come on the podcast and let us be your coach for an hour on the show!

 

We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves.

Here's how you sign up:

  1. Go to http://openskyfitness.com/contact/
  2. Fill out your name, email address, and message
  3. In your message, please include:
    1. What you're struggling with
    2. What you believe is standing in your way
    3. What your obstacles are
    4. What you want to achieve
    5. Your expectations and how you think Devon and I can help you

 

8 HOLIDAY MISTAKES YOU MUST AVOID ep 230 OPEN SKY FITNESS PODCAST ROB DIONNE DEVON DIONNE

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 229 - How to Maximize Your Time At The Gym with Maarten Van Nus

1:35 The 8 mistakes to avoid during the holidays that sabotage your health.

2:00 Come on the podcast and let us be your coach for an hour on the show!

7:30 1st Mistake - Creating unrealistic expectations for the holidays

10:30 2nd Mistake - Operating on someone else's agenda

15:40 3rd Mistake - Running yourself ragged

22:20 4th Mistake - Leaving your daily habits behind

25:55 5th Mistake - Not scheduling time to eat

29:25 6th Mistake - Focusing on what you cannot eat rather than what you can eat

34:20 7th Mistake - Not setting boundaries with work before you leave for vacation

38:00 8th Mistake - Allowing their vacation to end with a fizzle

41:00 Final comments with Rob and Devon

41:10 Check out our Open Sky Fitness Podcast Group on Facebook

45:00 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 http://reviewourpodcast.com 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 230 - 8 Holiday Mistakes You Must Avoid! We hope you have gained more knowledge on how to be a healthier you.

Nov 29, 2018

Are you truly creating the environment that will allow you to become the best version of yourself? A lot of us feel so overwhelmed thinking we have to do so much to live a healthier lifestyle when really it's not that difficult. 

Find out how to get more out of life by doing less in this #TBT episode repeat from my interview with Adam Schaeuble that we released the Tuesday before Thanksgiving. We know the holidays are super busy for everyone so we wanted to make sure you had the chance to have this episode in your download feed and listen to it because Adam and I both thought that interview was so awesome.

Click here to see the original show notes

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

Join our Open Sky Fitness Facebook Group

Check out the 7 Day Paleo Reset

 

People want to lose weight but they also want happiness and joy in their lives. That just doesn't come from the gym and eating healthy. Eating better and exercising can add to it but there's a whole entire lifestyle that you need to really facilitate and nurture. - Rob Dionne

 

Hey guys! I recently had an awesome interview as a guest on Adam Schaeuble's new podcast, Casting The Pod. Adam's name might sound familiar to you and he was actually a past Open Sky Fitness Guest in episode 189 - Creating Your Own Lifestyle Rehabilitation Statement And Plan

 

 

Adam also hosts The Million Pound Mission Podcast. His new podcast, Casting The Pod shares the stories of podcasters and their experiences building, promoting, and growing a podcast show. It is also a 100% real and authentic representation of his own podcasting journey. All of his growth strategies (good and bad) will be revealed and all of the download and monetization numbers will be shared. His goal is to deliver a weekly dose of POD-tastic info that will help podcasters get their message out there!

I had such an awesome time sharing my podcasting story with Adam that I wanted to share it on Open Sky Fitness with all of you as well. Not only did we talk about the origin, current status, and future of Open Sky Fitness but we also dove into what's going on in my personal life as a new father. Hence, this episode will also be about making lifestyle changes and how we can make that happen.

 

As you tune in, we'll talk about:

  • Rob's advice for preparing for an interview and how to make the show light and entertaining.
  • How to rebound from a tough interview and make any podcast episode awesome.
  • Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc.
  • Why you're not just interviewing people but you're also building relationships with people.
  • How Rob's life has changed since the birth of his daughter, Charlie Skye.
  • The benefits of meeting with a therapist and what he learned from his sessions.
  • The moment Rob realized he had to take a step back in order to give himself and his family more attention and care.
  • How Rob strives to practice what he preaches and really wants to work with people from a genuine place.
  • How to build an environment in which you can thrive.

 

 

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: BJ Gaddour: Has The Fitness Industry Let Us Down? - Ep. 227

1:40 About today's special podcast episode with Adam Schaeuble on his show, Casting The Pod

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

3:45 How we're restructuring our own lives to be more impactful and mindful with Open Sky Fitness.

5:40 Work with Devon and I through one-on-one coaching.

6:20 It's okay if change is scary; it's totally normal for everyone.

9:00 Introduction to our podcast share with Adam Schaeuble this week on Casting The Pod

15:00 The moment leading up to him starting a podcast and why he chose it over YouTube.

16:00 What the start of Open Sky Fitness was like in the beginning.

19:00 Rob's advice for preparing for an interview and how to make the show light and entertaining.

20:00 How he structures the episodes and switching between creating his own content and interviewing people.

23:30 Rob's process for researching and preparing to interview a guest.

32:30 Why it's totally okay to ask for them to send you a book to help you with your research for the interview.

34:30 How to rebound from a tough interview and make any podcast episode awesome.

38:00 How to go with the flow during an interview and how to know it's time to ask your next question.

43:00 What makes a great story in an interviewee and why solely information just isn't enough.

45:50 Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc.

47:00 Some of Rob's best stories as a podcaster.

58:00 How Rob's life has changed since the birth of his daughter, Charlie Skye.

1:00:00 The benefits of meeting with a therapist and what he learned from his sessions.

1:03:00 The moment Rob realized he had to take a step back in order to give himself and his family more attention and care.

1:06:00 How Rob strives to practice what he preaches and really wants to work with people from a genuine place.

1:08:30 How to build an environment in which you can thrive.

1:13:00 Rob's dream day plan for the future.

1:29:00 Rob's advice and a story to go with it: Just get started.

1:38:00 Does the length of the interview matter?

1:41:00 Why you're not just interviewing people but you're also building relationships with people.

1:48:00 Unwritten rules of social media and sharing online.

1:52:40 Final comments with Rob and Devon

1:12:00 Check out our Open Sky Fitness Podcast Group on Facebook

1:12:10 Contact Devon and I if you're interested in one-on-one coaching with us.

1:57:00 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 http://reviewourpodcast.com 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 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble! We hope you have gained more knowledge on how to be a healthier you.

Nov 27, 2018

Your body will never go where your mind hasn't been. If your mind has been racked with all these negative thoughts that you're not athletic, coordinated, or this isn't for you, then you're going to go that way. If you approach fitness with slow, baby steps and be open-minded, then your results won't only mean that your body has changed but your mind has shifted too. - Maarten Van Nus

 

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

 

This week on Open Sky Fitness, we had the Founder of BoomerBody, Creator of the Muscle Unit Stimulation Technique - M.U.S.T.,  and Author of Help: I'm Being Held Prisoner by My Couch, Maarten Van Nus, share with us how he is helping people and especially baby boomers live a life with less pain, feel younger, and navigate the misunderstood world of nutrition and exercise.

Maarten aslo shares his expertise as a regular on Radio Pulse FM and has been featured in Men's Essential magazine.

As you tune in, you'll learn all about:

  • How we can leave the mindset trap that we can never succeed at getting healthy
  • How he helps people who are in their 40s, 50s, 60s, and beyond as a personal coach and mentor.
  • How he was able to relate to and help a client both physically and mentally lose weight from a starting point of over 400 pounds.
  • What it is that makes BoomerBody so helpful for people who are new to fitness and are Boomer Babies.
  • What his fitness philosophy, Muscle Unit Stimulation Technique - M.U.S.T. is all about and where you can learn more about it.

 

"Your body was always meant to move and be healthy. It was never made to sit around and eat garbage foods." - Maarten Van Nus

 

Help: I'm Being Held Prisoner By My Couch

Click here to get your copy of Help: I'm Being Held Prisoner By My Couch

Help: I'm Being Held Prisoner By My Couch by Maarten Van NusFINALLY! A health and fitness book that isn't full of exercises and eating plans AND is for BOOMERS!

As part of the Baby Boomer generation, we all know that proper exercise and nutrition are good for us, right?

So why don't we all do it?

We all have our reasons…what are yours?

•I’m too busy...
•I'm too old to start now...
•I don't have the energy...
•I'm injured...
•I don't care...
•It doesn't matter how much I exercise, I'll still be unfit...
•I've never been an athlete...
•I'm intimidated by gyms and the people there...

In Help: I’m Being Held Prisoner By My Couch! fitness expert Maarten Van Nus examines the mind-body connections that keep Boomers from exercising and then he helps you recognize and examine your own connections, as well.

He explains how to retrain your mind and body to overcome social expectations, injury, inertia, poor self-image, childhood, and other thought patterns to become free of the chains that currently bind you from living a healthy life.

This book is NOT full of exercise routines and stringent diets. It focuses on understanding the reasons we don't want to exercise -- which are determined in our mind, either consciously or unconsciously -- and then helps us discover ways to change our minds to change our activity and eating patterns.

Baby Boomers are the first generation in history that has the longevity, time, and money to live for years after their retirement or to keep working well past the traditional 65 years. Boomers want to remain active and fit enough to enjoy all the things the world has to offer. This book encompasses the mindset that Maarten has been using in his clients’ training programs as well as his own. His philosophies and techniques are supported by scientific research and include some of the newest and most successful ideas about living a healthy, long life without spending all your time thinking about your fitness.

 

Introduction to Boomer Body

https://www.youtube.com/watch?v=x-XsNunOu8I

 

About Maarten Van Nus

Maarten Van NusMaarten Van Nus, the founder and leader of BoomerBody.ca, has been training and studying the human body since 1975.

He’s seen fitness trends come and go and he’s guided hundreds of people to train their bodies and minds past their self-made limitations to achieve their own personal fitness and health goals.

Maarten lives what he teaches and, thus, understands what we, as clients, must overcome to create the bodies and health we desire.

What Maarten has developed and proven over time is a unique technique of training that incorporates the power of our mind over our body.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:30 Check out last week's show: OSF 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble

3:00  Can our fear of success keep us from pushing forward?

6:00 What about with our health? Why you should never be afraid of starting today out of fear of success.

12:00 Important OSF Podcast updates to bring you the best quality content that we can.

13:00 Introduction to Maarten Van Nus

14:00 How he got into weight lifting and muscle building.

16:20 His progression from just a guy interested in fitness and helping himself to become a trainer and helping other people.

18:00 How he helps people who are in their 40s, 50s, 60s, and beyond as a personal coach and mentor.

19:30 How he was able to relate to and help a client both physically and mentally lose weight from a starting point of over 400 pounds.

22:00 How we can leave the mindset trap that we can never succeed at getting healthy.

23:30 Workout products that just aren't designed for people new to fitness and the downside of diet products making us feel like we've failed.

25:00 Why all of our bodies are meant to work out and be healthy.

32:00 What is that makes BoomerBody so helpful for people who are new to fitness and are Boomer Babies.

33:50 Why you don't need a lot of weight or going all out to see results.

40:00 What his fitness philosophy, Muscle Unit Stimulation Technique - M.U.S.T. is all about and where you can learn more about it.

41:30 What you should be doing for sustainability instead of focusing on these horrible, crash diets.

44:20 What foods and portions he suggests for a sustainable diet.

48:00 The current health epidemic of teenagers and children plus where it could go in the future.

51:50 The importance of young parents and new parents to help their family and children shift and make better habits.

55:00 Why nothing can get in the way of you being healthy.

1:01:00 Final comments with Rob and Devon

1:02:00 Check out our Open Sky Fitness Podcast Group on Facebook

1:02:30 Contact Devon and I if you're interested in one-on-one coaching with us.

1:02:35 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 http://reviewourpodcast.com 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 229 - How to Maximize Your Time At The Gym with Maarten Van Nus! We hope you have gained more knowledge on how to be a healthier you.

Nov 20, 2018

People want to lose weight but they also want happiness and joy in their lives. That just doesn't come from the gym and eating healthy. Eating better and exercising can add to it but there's a whole entire lifestyle that you need to really facilitate and nurture. - Rob Dionne

 

Hey guys! I recently had an awesome interview as a guest on Adam Schaeuble's new podcast, Casting The Pod. Adam's name might sound familiar to you and he was actually a past Open Sky Fitness Guest in episode 189 - Creating Your Own Lifestyle Rehabilitation Statement And Plan

 

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

 

Adam also hosts The Million Pound Mission Podcast. His new podcast, Casting The Pod shares the stories of podcasters and their experiences building, promoting, and growing a podcast show. It is also a 100% real and authentic representation of his own podcasting journey. All of his growth strategies (good and bad) will be revealed and all of the download and monetization numbers will be shared. His goal is to deliver a weekly dose of POD-tastic info that will help podcasters get their message out there!

I had such an awesome time sharing my podcasting story with Adam that I wanted to share it on Open Sky Fitness with all of you as well. Not only did we talk about the origin, current status, and future of Open Sky Fitness but we also dove into what's going on in my personal life as a new father. Hence, this episode will also be about making lifestyle changes and how we can make that happen.

 

As you tune in, we'll talk about:

  • Rob's advice for preparing for an interview and how to make the show light and entertaining.
  • How to rebound from a tough interview and make any podcast episode awesome.
  • Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc.
  • Why you're not just interviewing people but you're also building relationships with people.
  • How Rob's life has changed since the birth of his daughter, Charlie Skye.
  • The benefits of meeting with a therapist and what he learned from his sessions.
  • The moment Rob realized he had to take a step back in order to give himself and his family more attention and care.
  • How Rob strives to practice what he preaches and really wants to work with people from a genuine place.
  • How to build an environment in which you can thrive.

 

 

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: BJ Gaddour: Has The Fitness Industry Let Us Down? - Ep. 227

1:40 About today's special podcast episode with Adam Schaeuble on his show, Casting The Pod

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

3:45 How we're restructuring our own lives to be more impactful and mindful with Open Sky Fitness.

5:40 Work with Devon and I through one-on-one coaching.

6:20 It's okay if change is scary; it's totally normal for everyone.

9:00 Introduction to our podcast share with Adam Schaeuble this week on Casting The Pod

15:00 The moment leading up to him starting a podcast and why he chose it over YouTube.

16:00 What the start of Open Sky Fitness was like in the beginning.

19:00 Rob's advice for preparing for an interview and how to make the show light and entertaining.

20:00 How he structures the episodes and switching between creating his own content and interviewing people.

23:30 Rob's process for researching and preparing to interview a guest.

32:30 Why it's totally okay to ask for them to send you a book to help you with your research for the interview.

34:30 How to rebound from a tough interview and make any podcast episode awesome.

38:00 How to go with the flow during an interview and how to know it's time to ask your next question.

43:00 What makes a great story in an interviewee and why solely information just isn't enough.

45:50 Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc.

47:00 Some of Rob's best stories as a podcaster.

58:00 How Rob's life has changed since the birth of his daughter, Charlie Skye.

1:00:00 The benefits of meeting with a therapist and what he learned from his sessions.

1:03:00 The moment Rob realized he had to take a step back in order to give himself and his family more attention and care.

1:06:00 How Rob strives to practice what he preaches and really wants to work with people from a genuine place.

1:08:30 How to build an environment in which you can thrive.

1:13:00 Rob's dream day plan for the future.

1:29:00 Rob's advice and a story to go with it: Just get started.

1:38:00 Does the length of the interview matter?

1:41:00 Why you're not just interviewing people but you're also building relationships with people.

1:48:00 Unwritten rules of social media and sharing online.

1:52:40 Final comments with Rob and Devon

1:12:00 Check out our Open Sky Fitness Podcast Group on Facebook

1:12:10 Contact Devon and I if you're interested in one-on-one coaching with us.

1:57:00 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 http://reviewourpodcast.com 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 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble! We hope you have gained more knowledge on how to be a healthier you.

Nov 15, 2018

HOW WHEAT, CARBS, AND SUGAR CAN NEGATIVELY AFFECT THE BRAIN

On this week’s #TBT episode of the Open Sky Fitness Podcast, we’re very excited to share this interview with Dr. David Perlmutter! Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author including Grain Brain and The Grain Brain Whole Life Plan.

Click here to see the original show notes

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

Join our Open Sky Fitness Facebook Group

Check out the 7 Day Paleo Reset

With his career, Dr. Perlmutter has created a great notion in preventive medicine that relates back to the brain. With the goal to research and better understand neurological diseases, he has been able to learn what’s underlying them and create programs to target the mechanisms that cause these diseases in the first place.

WHAT YOU’LL HEAR ON TODAY’S SHOW

We had such a great discussion about how Dr. Perlmutter first discovered how important it was that we recognize the significance between the brain and gut connection, how foods like wheat, carbs, and sugar negatively impact our brain, and how we can take charge to live a healthy life.

 

THE TRUTH ABOUT COCONUT OIL

 

“Basically what you’re looking for to be healthy, is to try to avoid inflammation. Inflammation is what causes cardiovascular disease. Reduce processed foods, sugar, and carbohydrates. Eat healthy fats like grass-fed butter and grass-fed beef as well as coconut oil.” – Dr. David Perlmutter

 

Unfortunately, we didn’t get the chance to talk to Dr. Perlmutter about the latest degrading article from USA Today about coconut oil, Coconut Oil Isn’t Healthy. It’s Never Been Healthy. However, Devon and I did discuss our own view of the benefits of coconut oil plus Dr. Perlmutter’s from his article, Coconut Oil Unhealthy? Behind the Headlines, at the beginning of this episode. You definitely won’t want to miss out on that!

 

THE GRAIN BRAIN LIFESTYLE

 

 

THE ROOT OF INFLAMMATION:

THE BRAIN AND GUT CONNECTION

 

“The gut controls inflammation and inflammation is what we have to control as it relates to the brain and the brain’s destiny.” – Dr. David Perlmutter

Inflammation is caused by what happens in the gut. When various bacteria gets through a leaky gut, they can stimulate various immune cells to secrete chemicals which leads to inflammation. Because of poor gut health and inflammation, it can greatly harm the brain.

Besides food, there are many other factors that affect the gut and brain including:

  • Bacteria
  • Medications
  • Environment Toxins
  • Lack of Sleep
  • Stress
  • Little Exercise

All of these play an important role in the gut’s health and it can explain a lot of different factors such as:

  • Poor Immune System
  • Diabetes
  • Celiac Disease
  • Autism
  • ADHD
  • Adult Obesity

 

THE STANDARD AMERICAN DIET PROBLEM

Before we became farmers, we never ate wheat, carbs, or refined sugar. But then 10,000 years ago, we started to cultivate grain and it’s just been a couple of hundred of years since we began to refine sugar.

These have been part of the most dramatic events that have affected the human body in the course of mankind thus far. 

Since we’ve introduced processed foods and sugary drinks into our diets, we’ve noticeably become much sicker. There was never a noted case of dementia until the early 1900s and Inuits who lived on fat such as whale blubber never had a case of cardiovascular disease until carbohydrates were introduced to them.

Even people who have slightly elevated blood sugar can experience higher levels inflammatory chemicals in the body which could lead to a person developing a disease should they eat foods with gluten or excess amounts of sugar.

 

ARTIFICIAL SWEETENERS AND OBESITY

 

 

WHY FAT IS GOOD FOR US

 

“Fat is your friend. Fat can turn off various enzymes that would otherwise make your body think that it’s starving and store fat. That’s what carbohydrates do by activating insulin. Insulin tells your body that winter is coming so it should make fat by increasing its intake of carbs and sugar. This, more than anything, is why so many Americans are obese.” – Dr. David Perlmutter

 

Fat is a powerful and efficient fuel source. How? The brain alone is 60% fat and needs fatty foods to survive. Therefore, the more healthy fats we eat like coconut oil, salmon, and avocados, the healthier the brain, gut, and rest of our bodies will be.

To live healthy and ward of diseases like dementia and Alzheimer’s, we should lower our carbohydrate intake, eat healthy fats, and exercise. When it comes down to it, chronic neurological diseases are actually quite preventable with the right actions.

ABOUT DR. DAVID PERLMUTTER

Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author. He serves on the Board of Directors and is a Fellow of the American College of Nutrition.

Dr. Perlmutter received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award. He has published extensively in peer-reviewed scientific journals including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition. In addition, he is a frequent lecturer at symposia sponsored by such medical institutions as Columbia University, Scripps Institute, New York University, and Harvard University and serves as an Associate Professor at the University of Miami Miller School of Medicine.

His books have been published in 28 languages and include Grain BrainThe Surprising Truth About Wheat, Carbs and Sugar, with over 1 million copies in print. Other New York Timesbestsellers include Brain Maker, The Grain Brain Cookbook, and his most recent book, The Grain Brain Whole Life Plan (November 2016)He has been interviewed on many nationally syndicated television programs including 20/20, Larry King Live, CNN, Fox News, Fox and Friends, The Today Show, Oprah, The Dr.Oz Show and The CBS Early Show.

He is also the recipient of numerous awards, including: the Linus Pauling Award for his innovative approaches to neurological disorders; the National Nutritional Foods Association Clinician of the Year Award; the Humanitarian of the Year award from the American College of Nutrition; the Media Award from the American College of Nutrition; and the Healthy Living Award from The Invisible Disabilities Association.

 

THURSDAY NIGHT LIVE

Q & A SESSIONS WITH ROB AND DEVON

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

 

 

 

JOIN THE OPEN SKY FITNESS PODCAST GROUP!

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

START BUILDING YOUR OWN WORKOUTS AND MEAL PLAN!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

HAVE A QUESTION OR REVIEW FOR ROB OR DEVON?

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

 

WHAT YOU’LL HEAR ON THIS EPISODE

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:45  Recap on last week’s episode OSF 155 – All You Need to Know About Sugar Substitutes

2:05  This week’s guest: Dr. David Perlmutter

2:40  The benefits of coconut oil according to Dr. Perlmutter, Rob, and Devon’s thoughts

11:15  Introduction to Dr. David Perlmutter

16:20  The moment Dr. Perlmutter realized that he needed to start researching the connection between food and the brain.

19:00  Where the idea behind Grain Brain came from and Dr. Perlmutter’s inspiration

20:50  How our evolved diet has affected the human brain and body

23:00  For how many years back do we have data that humans have been declining because of more cases of Alzheimer’s and dementia?

26:00  Taking charge and living a healthy lifestyle to help avoid diseases like Alzheimer’s and dementia.

27:50  How do you communicate with other physicians about your views?

31:20  Why is it so important to understand how inflammation and gut health affect our overall health?

34:50  Why a child receives good bacteria and gut health from its mother when it is delivered through the birth canal rather than with a C-Section.

39:00  Can mother’s do something to pass on healthy bacteria to their babies when they have to have a C-Section and a Vaginal birth isn’t an option?

41:00  What should we be doing to eat better? Why should we be eating more fat?

45:20  Where we’re going now as far as our nutrition intake compared to the 1900s.

48:00  How we can turn and turn off certain genetics via food as demonstrated by epigenetics.

49:00  The media’s influence on health and nutrition information.

51:20  Is the food industry making it difficult for people who are promoting high fat diets like the Ketogenic Diet or the Paleo Diet?

56:20 What initially causes leaky gut? What are some of the symptoms that you might have from it? How can you get tested for it and how can you fix it?

1:02:00  About Dr. Perlmutter’s latest book, The Grain Brain Whole Life Plan.

1:06:00 Closing comments with Rob and Devon

1:08:15 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

GET FIT WITH FREE DOWNLOADS!

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

Download Templates

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

 

SUPPORT THIS PODCAST

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

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

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

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

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

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

Thanks for listening/reading Episode 156 – Dr. David Perlmutter: The Inflammation Connection- Brain and Gut Health! We hope you have gained more knowledge on how to be a healthier you.

Nov 13, 2018

Does your home environment remind you of being healthy and having the lifestyle that you truly want? OR is that existing somewhere else? Does it only exist away from home at the gym? - BJ Gaddour

 

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

 

Hey everyone! This week, I had a really awesome conversation with the former Fitness Director of Men's Health, Creator of The Daily BJ, Host of The Weekly BJ Podcast, and Founder of Garden of Gainz.

We talked about everything from his days at Men's Health to the launch of The Daily BJ and how he stays true to his authentic self with his brand.

We had a great time and I hope you enjoy tuning into our conversation. Here are some specific topics that came up:

  • How working out at home will give you the results and feeling of empowerment to live a healthy life.
  • How the fitness world has betrayed us and let us down as far as motivation, investment (time and money), and our health.
  • BJ's experience as a personal gym trainer and how it led to where he is today with his career with online coaching.
  • His online presence and how he likes to make his platform fun and inclusive for everyone looking to improve their health.
  • How he's been lucky to "fail forwards" in life and why timing is everything.
  • How to create your own authentic brand by being true to yourself and your brand.
  • BJ's advice for people who want to break through the noise in a career in fitness.

 

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 226 - Pre & Post Workout Supplements, Reinjury Fears, CrossFit Training, Muscle Relief Aids

2:40 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook

3:10 Halloween candy: Healthy alternatives such as the kids "cashing in" their treats for money with the parents.

5:30 About our guest this week, BJ Gaddour.

7:00 How he started focusing on his own health with his home gym aka Garden of Gainz.

7:50 How working out at home will give you the results and feeling of empowerment to live a healthy life.

9:00 How the fitness world has betrayed us and let us down as far as motivation, investment (time and money), and our health.

11:30 BJ's experience as a personal gym trainer and how it led to where he is today with his career with online coaching.

17:30 Why it's so hard to make money as an only fitness trainer and health coach.

19:00 What you have to do to make it online with Instagram posts and Tweets to promote your business.

20:00 His online presence and how he likes to make his platform fun and inclusive for everyone looking to improve their health.

22:30 Some of the out-of-this-world messages he receives from Instagram followers.

24:30 The crash and burn of his first online business, Stream Fit, and how he moved on from it.

27:40 How he's been lucky to "fail forwards" in life and why timing is everything.

30:00 His career as an entrepreneur and what it means to him.

32:00 What it was like to work for Men's Health.

40:00 The importance of companies and entrepreneurs putting out great content.

43:00 How he moved on from Men's Health to begin his own brand.

47:00 Why he posts specific images to weed out the followers that are right and not right for his brand.

48:00 The power of being authentic and true to yourself through your brand.

55:00 How to create your own authentic brand by being true to yourself and your brand.

1:00:00 BJ's advice for people who want to break through the noise in a career in fitness.

1:12:00 Final comments with Rob and Devon

1:12:00 Check out our Open Sky Fitness Podcast Group on Facebook

1:12:10 Contact Devon and I if you're interested in one-on-one coaching with us.

1:13:10 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 http://reviewourpodcast.com 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 227 - BJ Gaddour: Has The Fitness Industry Let Us Down? We hope you have gained more knowledge on how to be a healthier you.

Nov 8, 2018
How can MSM powder improve your health without the risk of side effects? What are the top benefits of MSM powder? Should you be taking it?
 
In this #TBT podcast episode, Devon and I are discussing what MSM powder is, what the full benefits of it are, and where else you can find the same nutrients and benefits such as in vegetables.

Click here to see the original show notes

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

Join our Open Sky Fitness Facebook Group

Check out the 7 Day Paleo Reset

Nov 6, 2018

A ton of awesome questions from members of the Open Sky Fitness Podcast Group on Facebook were submitted to us recently so today we're taking the time to answer them for you. If you ever have a question or need help with something, you can always ask in the Facebook group and either we or someone in the group can help you out.

 

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

 

Questions we'll be going over include:

  • Muscle rubs, creams, balms, and oil (cold, hot, herbal, Hanako, arnica, CBD/cannabis etc.) - How do they work? Are they actually good for the muscles? What are their benefits?
  • How can I get over my fear of reinjury or injuring someone else during a workout, practice, or sporting event?
  • What's Rob's favorite version of a classic exercise?
  • Can CrossFit can be utilized in a normal strength training program?
  • Are Nitric oxide boosters and pre-workout powders beneficial for strength and cardio training?
  • What foods should we eat after a hard workout and how long should we wait to eat them?

 

 

 

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 225 - The Alzheimer's Solution: How to Prevent It With Nutrition with Ralph Sanchez

1:50 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook

4:00 The benefits of reaching out for help from someone like a business coach or personal coach to help make decisions and get unstuck.

6:30 Our one-on-one coaching services that are currently available to help you with your wellness journey.

8:30 Why you have to take care of your health first before helping other people.

10:20 First Question: Muscle rubs - Are they actually good for the muscles? What are their benefits?  How do they work?

30:00 Second Question: How can I get over my fear of reinjury or injuring someone else during a workout, practice, or sporting event?

38:00 Rob's favorite variations of classic exercises.

46:20 Can CrossFit can be utilized in a normal strength training program?

55:35  Are Nitric oxide boosters and pre-workout powders beneficial for strength and cardio training?

59:30 How to stay energized during a workout besides pre-workout powders and supplements.

1:00:00 Pros and cons of pre-workout supplements.

1:06:00 Protein shakes vs. food after a workout?

1:10:00 How to see if the protein shake or food is giving you the better result.

1:11:40 Final comments with Rob and Devon

1:12:00 Check out our Open Sky Fitness Podcast Group on Facebook

1:12:10 Contact Devon and I if you're interested in one-on-one coaching with us.

1:13:10 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 http://reviewourpodcast.com 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 226 - Pre & Post Workout Supplements, Reinjury Fears, CrossFit Training, Muscle Relief Aids! We hope you have gained more knowledge on how to be a healthier you.

Nov 1, 2018

Primal Potential Podcast host, Elizabeth Benton shares her top weight loss strategies this week!

Click here to see the original show notes

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

Check out the 7 Day Paleo Reset

In this week's TBT, Elizabeth Benton, from Primal Potential Podcast, shares her best “weight loss strategies” on how to stay motivated, not make excuses, and how to build a routine. Since she was seven, Elizabeth has been obsessed with fat loss and yet she grew to become a 350 pound adult. As an obese woman, she worked in the health care industry developing anti-obesity programs, as well as in the dietary supplement world. Despite all the information she gathered, it didn’t help her to lose the weight. She knew she had to switch her plan of action and went back to the basics, breaking all the dieting rules. With this new lifestyle she lost over 150 pounds.

Oct 30, 2018

99.8% of drug trials have failed. There is no solution and nothing on the horizon for Alzheimer's disease in the pharmaceutical industry. Everything in terms of prevention with nutrition, lifestyle, and diagnosing some of the interrelated risk factors associated with dementia and Alzheimer's disease is on the rise. - Ralph Sanchez

 

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

 

This week, we're joined by author of The Diabetic Brain in Alzheimer's Disease, Ralph Sanchez, M.T.C.M., CNS, D.Hom. Ralph has an incredible background of discovering that he needed to heal his mind and body after being exposed to pesticides and mercury toxins. Eventually, this led him down the path to investigating Alzheimer's disease and how we can prevent it through natural, non-processed foods.

As you tune into today's episode, you will learn about:

  • The connection between Chinese medicine, functional medicine, and homeopathy.
  • The importance of understanding your family's health history and how it will impact your health.
  • How the medical system differs from a holistic approach.
  • Nutrition and how it affects our chances for heart disease, type 2 diabetes, and Alzheimer's.
  • About his new upcoming book, The Improved Mind Diet, and the impact that the Mediterranean Diet and DASH has on diabetes.
  • The benefits of leafy greens and berries with the Mind Diet; especially blueberries for the mind's health.
  • How to transition into a whole foods diet with ease.
  • Why diet and exercise are the fundamental tools to Alzheimer's prevention.

 

The Diabetic Brain

Click here to get your copy of The Diabetic Brain in Alzheimer's Disease

The incidence of Late-onset Alzheimer's disease is expected to triple by the year 2050.

An emerging and compelling explanation to this alarming projection is the biological phenomena of a brain insulin resistance and the underlying risk factors that are associated with it.

The Diabetic Brain in Alzheimer's Disease ebook is a thorough and revealing overview of how and why Alzheimer's is so prevalent. It's a vital read for anyone wishing to arm themselves with the powerful knowledge that can slash their risk for dementia and preserve their cognitive function into the golden years ahead of them.

Key Points Include:

  • How brain insulin resistance contribute to the risk of Late-onset Alzheimer's disease
  • The biological links between type 2 diabetes and cardiovascular disease to Late-onset Alzheimer's disease
  • The role of inflammation and oxidative stress in the development of Late-onset Alzheimer's disease
  • The importance of understanding the identifiable risk factors that are linked to dementia disorders
  • Why it is vital to proactively take steps now to save your brain

 

About Ralph Sanchez

Ralph Sanchez, M.T.C.M., CNS, D.Hom., is a complementary healthcare practitioner and currently maintains a consulting service in functional medicine that includes a particular emphasis on a "Personalized Brain Health and Renewal Program". Mr. Sanchez resides in Northern California.

Mr. Sanchez holds a Master's degree in Traditional Chinese Medicine, is a board-certified nutrition specialist, and has a diplomate certification in homeopathic medicine.

 

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 224 - How To Suppress Hunger to Maximize Weight Loss

1:40 About today's show with Ralph Sanchez - How to prevent Alzheimer's through nutrition.

2:40 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook

3:30 What Rob learned from participating in Jay Ferruggia's Renegade Strength Camp

6:30 How we can continue to grow and train our mind and body.

10:40 Rob and Devon's future plans for Open Sky Fitness.

14:30 Introduction to Ralph Sanchez

16:40 The exposure to pesticides he had experienced through working in landscaping and the negative effects they had on his health.

18:20 How he ended up in acupuncture school to learn about health and how to help people.

19:20 His credential in homeopathic medicine and journey towards healing his own health issues through functional medicine.

19:50 The connection between Chinese medicine, functional medicine, and homeopathy.

20:40 What symptoms he experienced from being around pesticides so much during his landscaping work.

22:00 The increase of mercury poisoning in his body due to pesticides and how a detoxification improved his health drastically.

25:40 The concussion he received from a car crash and how that along with the pesticides and mercury really impacted his brain's health.

26:30 The groundbreaking discovery of the genetic risk factor, APoE4, linked in those with Alzheimer's.

28:00 His parent's backgrounds as far as health and working with metals in factories and how that exposure impacted their health.

30:00 The importance of understanding your family's health history and how it will impact your health.

31:50 How the medical system differs from a holistic approach.

35:10 Nutrition and how it affects our chances for heart disease, type 2 diabetes, and Alzheimer's.

37:10 About his new upcoming book, The Improved Mind Diet, and the impact that the Mediterranean Diet and DASH has on diabetes.

39:50 The benefits of leafy greens and berries with the Mind Diet; especially blueberries for the mind's health.

40:50 Issues some people face with eating carbohydrates and why we've turned to follow a more low-carb diet.

44:00 Analyzing our health through blood markers.

47:30 What foods we should be avoiding from packaged process goods.

48:30 How can we transition into a whole foods diet with ease?

50:00 Why we need to add more Omega 3 foods to our diet.

51:20 Rob and Devon's Pale-based diet and why they don't eat nearly as much protein as a strict Paleo diet calls for.

52:10 Why diet and exercise are the fundamental tools to Alzheimer's prevention.

55:30 How to connect with Ralph.

57:20 Final comments with Rob and Devon

1:05:45 Check out our Open Sky Fitness Podcast Group on Facebook

1:02:30 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 http://reviewourpodcast.com 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 225 - The Alzheimer's Solution: How to Prevent It With Nutrition with Ralph Sanchez! We hope you have gained more knowledge on how to be a healthier you.

Oct 25, 2018

Leave a review by going to reviewourpodcast.com

All show notes can be found at http://openskyfitness.com/how-to-lose-30-pounds-in-3-weeks-with-sean-hyson-ep-65/

Oct 23, 2018

What is hunger? Are you actually hungry or are you just craving food because you drove past a McDonald's? Today, Devon and I are going to share why we crave foods when we do, what hunger actually is, and our top 20 tips on how to suppress hunger and food cravings to maximize your weight loss results.

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

Tune in and learn more as we dive into our top hacks to reduce hunger. 

  1. Add more fiber-rich foods to your diet.
  2. Drink coffee; especially decaf coffee.
  3. Nibble on dark chocolate or something bitter.
  4. Eat more protein/lean meats during meals compared to fatty meats like buffalo wings or rib eye steaks.
  5. How eating more protein rather than carbohydrates will help increase your weight loss results.
  6. Slamming your water - drink 2-3 glasses of water 10 minutes before your meal or start your meal off with a soup.
  7. Eat mindfully by thoroughly chew your food and slowing down how much you're eating by being present in the moment.
  8. Eat solid foods rather than liquid foods (except for hearty soups) like sugary smoothies or juices.
  9. Raw ginger root; a natural appetite suppressant you can consume as tea or add to meals. Also improves leptin response.
  10. Incorporate more spices into your day to day life by cooking or meal prepping with them.
  11. Eating small plates and taking breaks.
  12. Exercise because it mutes the hunger trigger in your brain.
  13. Get enough sleep at night.
  14. Eat more Omega 3 fats like grass-fed beef, nuts, ghee, or fatty fish like salmon.
  15. Drink yerba mate which is similar to coffee or green tea.
  16. Drink green tea or green tea extract.
  17. Avoid all you can eat restaurants at all costs or go in with a plan of using a small plate, take breaks, and drink lots of water.
  18. Chew sugar-free gum without artificial ingredients.
  19. Have a shot of vinegar especially after or during a high-carb meal and help gut health.
  20. Take the most important vitamins such as probiotics or Vitamin D but be careful about which brands you select.
  21. Avoid sugar and processed foods that come in in all shapes and forms.

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

1:20 What today's sh0w is all about: reducing your hunger pains.

1:30 Check out last week's show: OSF 223 - How To Stop Self-Sabotaging Your Health With Lisa Thomas

1:55 Check out our online Open Sky Fitness Podcast Group on Facebook

3:00 What Rob is doing to get to know himself better and how you can do the same.

3:30 Why Rob decided to build a shed from start to finish and what the process has been like for him so far.

7:15 The benefits of doing something physical that doesn't just include lifting weights.

10:30 How to reduce and control your food cravings.

11:30 When you crave food, are you actually hungry? What is hunger?

13:00 Hunger doesn't happen right away when you see food; it's a build up until you're actually hungry and need food.

14:00 Energy dips could lead to hunger too that you shouldn't ignore.

15:00 Noises your stomach will make when it's actually hungry.

15:50 Craving fast food isn't the same as being hungry.

17:00 Other false hunger triggers: emotional and physical.

20:00 You confuse hunger for dehydration and feeling thirsty.

20:25 Smelling something good automatically triggers food cravings.

21:00 Not eating enough whole foods leads to you still being hungry constantly.

21:50 Learning your specific hunger triggers and food cravings.

22:10 Other triggers that lead you to food cravings such as people and scenarios.

25:00 How sugar has become more and more a part of our daily lives than it was in the past; especially with celebrations.

29:30 Our top 19 tips on how to control your hunger. 

30:00 1) Add more fiber-rich foods to your diet.

31:25 2) Drink coffee; especially decaf coffee.

33:00 3) Nibble on dark chocolate or something bitter.

34:15 4) Eat more protein/lean meats during meals compared to fatty meats like buffalo wings or rib eye steaks.

36:30 How eating more protein rather than carbohydrates will help increase your weight loss results.

38:30 5) Slamming your water - drink 2-3 glasses of water 10 minutes before your meal or start your meal off with a soup.

40:30 6) Eat mindfully by thoroughly chew your food and slowing down how much you're eating by being present in the moment.

42:10 7) Eat solid foods rather than liquid foods (except for hearty soups) like sugary smoothies or juices.

44:20 8) Raw ginger root; a natural appetite suppressant you can consume as tea or add to meals. Also improves leptin response.

46:20 9) Incorporate more spices into your day to day life by cooking or meal prepping with them.

47:45 10) Eating small plates and taking breaks.

49:55 11) Exercise because it mutes the hunger trigger in your brain.

51:40 12) Get enough sleep at night.

 52:50 13) Eat more Omega 3 fats like grass-fed beef, nuts, ghee, or fatty fish like salmon.

54:00 14) Drink yerba mate which is similar to coffee or green tea.

55:40 15) Drink green tea or green tea extract.

56:55 16) Avoid all you can eat restaurants at all costs or go in with a plan of using a small plate, take breaks, and drink lots of water.

58:40 17) Chew sugar-free gum without artificial ingredients.

1:00:00 18) Have a shot of vinegar especially after or during a high-carb meal and help gut health.

1:01:00 19) Take the most important vitamins such as probiotics or Vitamin D but be careful about which brands you select.

1:03:20 20) Avoid sugar and processed foods that come in in all shapes and forms.

1:05:00 Final comments with Rob and Devon

1:05:45 Check out our Open Sky Fitness Podcast Group on Facebook

1:06:00 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 http://reviewourpodcast.com 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 224 - How To Suppress Hunger To Maximize Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

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

 

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

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!

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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.

 

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