How To Become A Healthier You

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

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

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15 Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 202 - Vitamin Supplementation: Do You Need It?

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

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

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

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

7:40 Introduction to Allison Melody

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

42:20 Closing comments with Rob and Devon

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

46:00 Open Sky Fitness Closing

RESOURCES MENTIONED DURING THE SHOW:

Leave us an iTunes review
Subscribe to our podcast and take your health to the next level!
Join The Open Sky Fitness Podcast Group on Facebook
Sign up for our Sky Fit Challenge!
Contact Rob and Devon to apply for One-On-One Coaching Sessions
Learn more about our new sponsor - ButcherBox
Check out last week's episode: OSF 202 - Vitamin Supplementation: Do You Need It?

Get Fit with Free Downloads!

TBT - Dr. Kelly Starrett: How to Prevent Injuries and Improve Performance 0

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

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading episode 203 with Allison Melody! We hope you have gained more knowledge on how to be a healthier you.

Download this Episode

May 24, 2018

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

Click here for the original show notes!

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

Vitamin Supplementation: Do You Need It? - Ep 202 0

Early sign up for our next 7 Day Paleo Reset

EASY WAYS TO PREVENT INJURIES AND IMPROVE PERFORMANCE

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

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

IS ICING A GOOD WAY TO TREAT AN INJURY?

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

ABOUT DR. KELLY STARRETT

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

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

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

WHAT YOU WILL HEAR IN THIS EPISODE:

00:00 Open Sky Fitness Introduction

01:12 Introduction to Dr. Kelly Starrett

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

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

08:20 The importance of Vitamin D.

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

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

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

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

13:45 The importance of precision nutrition.

14:10 The gateways to top performance.

15:12 Evaluating physical practice and limitations.

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

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

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

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

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

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

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

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

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

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

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

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

39:00 Is icing the best remedy for injuries?

41:49 Systematic Cold Immersion vs. Icing an injury

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

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

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

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

55:19 Closing Remarks by Rob

57:24 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

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

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

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

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

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

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

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

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

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

Also if you are interested in getting some free Naked Infusions Salsa, T-shirts or tote bags please leave an honest review for The Open Sky Fitness Podcast on iTunes! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them.

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

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

Thanks for listening/reading Episode 87: How to Prevent Injuries and Improve Performance. We hope you have gained more knowledge on how to be a healthier you!

Download this Episode

May 22, 2018

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

Click here for the entire show notes!

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

Early sign up for our next 7 Day Paleo Reset

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

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

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

What You Should Discuss With Your Doctor

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

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

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

Suggested Vitamin Supplementation

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

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

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

Vitamin Supplement Brands We Recommend

Here are several brands that Devon uses and highly recommends:

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

Being Cautious: Vitamins & Supplements to Avoid

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

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

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

Natural Foods That Have Vitamins & Minerals

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

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

Join Our FREE 7 Day Paleo Rest

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

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

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

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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!

Start Building Your Own Workouts and Meal Plan!

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

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

Have a Question or Review for Rob or Devon?

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15 Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 201 with Wade Lightheart: Bodybuilder Nutrition - Optimize Your Digestion

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

5:40 About taking vitamins and supplementation

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1:06:50 Closing comments with Rob and Devon

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

1:08:00 Open Sky Fitness Closing

RESOURCES MENTIONED DURING THE SHOW:

Leave us an iTunes review
Subscribe to our podcast and take your health to the next level!
Join The Open Sky Fitness Podcast Group on Facebook
Sign up for our Sky Fit Challenge!
Contact Rob and Devon to apply for One-On-One Coaching Sessions
Learn more about our new sponsor - ButcherBox
Check out last week's episode: OSF 201 with Wade Lightheart: Bodybuilder Nutrition - Optimize Your Digestion

Get Fit with Free Downloads!

TBT Jonathan Bailer: The Calorie Myth 0

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

Support This Podcast

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

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

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

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

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

Thanks for listening/reading episode 202! We hope you have gained more knowledge on how to be a healthier you.

Download this Episode

May 17, 2018

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

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

Click here for the original show notes!

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

Bodybuilder Nutrition: Optimize Your Digestion with Wade Lightheart - Ep. 201 0

Early sign up for our next 7 Day Paleo Reset!

Download this Episode

May 15, 2018

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

Click here for the entire show notes!

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

Early sign up for our next 7 Day Paleo Reset!

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

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

Specifically, you'll hear us discuss:

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

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

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

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

Take Wade's 12 Week Program FREE

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

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

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

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

About Wade Lightheart

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

Join Our FREE 7 Day Paleo Rest

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

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

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

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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!

Start Building Your Own Workouts and Meal Plan!

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

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

Have a Question or Review for Rob or Devon?

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15 Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 200 - Juggling Your Family's Health Starts With You with Alek Lev and Jeff Meacham

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

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

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

10:00 Introduction to Wade Lightheart

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

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

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

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

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

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

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

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

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

31:00 Lessons in health in the bodybuilding world.

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

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

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

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

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

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

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

50:00 The difference between an enzyme and probiotic.

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

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

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

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

1:06:40 How he ferments coconuts.

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

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

1:18:50 Closing comments with Rob and Devon

1:20:30 Open Sky Fitness Closing

RESOURCES MENTIONED DURING THE SHOW:

Leave us an iTunes review
Subscribe to our podcast and take your health to the next level!
Join The Open Sky Fitness Podcast Group on Facebook
Sign up for our Sky Fit Challenge!
Contact Rob and Devon to apply for One-On-One Coaching Sessions
Learn more about our new sponsor - ButcherBox
Check out last week's episode: OSF 200 - Juggling Your Family's Health Starts With You with Alek Lev and Jeff Meacham

Get Fit with Free Downloads!

TBT - DOMS: Delayed Onset Muscle Soreness 0

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

Support This Podcast

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

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

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

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

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

Thanks for listening/reading episode 201 with Wade Lightheart! We hope you have gained more knowledge on how to be a healthier you.

Download this Episode

May 10, 2018

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

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

Click here for the original show notes!

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

Juggling Your Family's Health Starts With You - Jeff Meacham & Alek Lev - Ep. 200 0

Early sign up for our next 7 Day Paleo Reset!

Download this Episode

May 8, 2018

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

Click here for the full show notes!

Please leave us a review at openskyfitness.com/review

Join Our Open Sky Fitness Facebook Group!

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

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

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TBT - Jay Campbell: Should You Consider Testosterone Therapy? 0

May 3, 2018

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

Check out the original show notes here!

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

Join our Open Sky Fitness Podcast Facebook Group here!

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

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

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

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

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

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

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

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

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

WHAT YOU'LL HEAR ON THIS EPISODE

0:00 Open Sky Fitness Introduction

1:15 Open Sky Fitness Opening with Rob

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

12:45 Introduction to Jay Campbell.

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

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

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

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

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

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

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

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

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

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

29:00 Are male body types correlated with testosterone?

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

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

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

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

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

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

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

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

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

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

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

1:17:33 Closing Remarks by Rob

1:21:40 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

To learn more about Jay Campbell and check out his blog, Fabulously Fit over 40, click here: http://fabfitover40.com/
To check out Jay Campbell's website, TRT Revolution, click here: http://trtrevolution.com/
To check out the book, The Definitive Testosterone Replacement Therapy MANual: How to Optimize Your Testosterone For Lifelong Health And Happiness by Jay Campbell, click here: https://www.amazon.com/Definitive-Testosterone-Replacement-Therapy-MANual/dp/1942761724
To check out Iron Man magazine, click here: http://www.ironmanmagazine.com/

To check out Discounted Labs, click here: http://www.discountedlabs.com/about-us/
Click here to check out PrivateMDLabs.com and have your blood work done
To visit CHEKD and have your blood work done, click here: http://www.chekd.com/
To learn about plastic surgeon, Dr. Joseph Cruise, click here: http://orangecountycosmeticsurgery.com/
To read The Obesity Code: Unlocking the Secrets of Weight Loss by Jason Fung, click here: https://www.amazon.es/Obesity-Code-Unlocking-Secrets-Weight-ebook/dp/B01C6D0LCK
Love our new website? Learn more about the man who helped us create it,Anthony Tran, and his company, Marketing Access Pass, here: http://marketingaccesspass.com/

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

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

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

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

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

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Thanks for listening/reading Episode 105: Jay Campbell Explains All About Testosterone Replacement Therapy. We hope you have gained more knowledge on how to be a healthier you!

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Ketogenic Lifestyle - How to Start and Maintain It with Robert Sikes - Ep. 199 0

May 1, 2018

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

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

Solutions to Mindless Food Cravings

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

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

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

What Does the Ketogenic Diet Work?

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

Keto Savage Introduction

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

What Foods Are Included in Keto?

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

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

Common Keto Diet Mistakes

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

Some common mistakes that Robert sees people make include:

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

Robert's Homemade Fat Bomb, The Keto Brick

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

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

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

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

Do You Want a Keto Brick?

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

About Robert Sikes

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

Join Our FREE 7 Day Paleo Rest

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

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

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

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Start Building Your Own Workouts and Meal Plan!

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

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Have a Question or Review for Rob or Devon?

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15 Opening comments with Rob and Devon

1:30 Check out last week's show: OSF 198 - Food Combining: Does It Actually Work?

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

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

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

13:00 Introduction to Robert Sikes

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

49:20 Supplements - what should be taken?

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

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

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

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

1:10:00 Closing comments with Rob and Devon

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

1:11:40 Open Sky Fitness Closing

RESOURCES MENTIONED DURING THE SHOW:

Leave us an iTunes review
Subscribe to our podcast and take your health to the next level!
Join The Open Sky Fitness Podcast Group on Facebook
Sign up for our Sky Fit Challenge!
Contact Rob and Devon to apply for One-On-One Coaching Sessions
Learn more about our new sponsor - ButcherBox
Check out last week's episode: OSF 198 - Food Combining: Does It Actually Work?
Connect with Robert Sikes of Keto Savage via:
- Facebook
- Twitter
- Instagram
- Pinterest
- YouTube
Listen to The Keto Savage Podcast
Check out Rob's episode on The Keto Savage Podcast
Try out Robert's Keto Brick fat bomb!
Read Keto-Adapted Performance Manual by Robert Sikes
Learn more about John Kiefer and Carb-Back Loading
You might be interested in these other OSF podcast episodes and blog posts:

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