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Ever wondered what it was like to be and race as an Ultrarunner? This week, Rob interviewed Ultrarunner, Coach, 100 Mile American Record Holder, and 12 Hour World Record Holder, Zach Bitter.
Find out how Zach got his start as an Ultrarunner, how to become fat-adaptive, and how Zach trains to compete in 100-mile races.
Click here for the original show notes!
Please leave us a review at http://openskyfitness.com/review
Join our Open Sky Fitness Podcast Facebook Group!
Sign up for either the next Sky Fit Challange
Early sign up for our next 7 Day Paleo Reset
The biggest part of a transformation is not physical; you can give someone the best meal plans, workouts, or macros for their body type but it doesn't matter unless they're able to overcome their own mental and emotional challenges. That's how you make a true lifestyle change. - Drew Manning
Click here for the entire show notes!
Please leave us a review at http://openskyfitness.com/review
Join our Open Sky Fitness Podcast Facebook Group!
Sign up for our next Sky Fit Challange
Early sign up for our next 7 Day Paleo Reset
On this week's episode of the Open Sky Fitness Podcast, we have Drew Manning returning for the second time! In our first interview with him, we talked all about his initial Fit2Fat2Fit journey. In this episode, we're discussing all that he has done since then including the launch of his A&E show - Fit to Fat to Fit. Not only that, but we discussed what he would have done differently during his experiment including getting fit via the Ketogenic Diet. Before we knew it, we were in a deep conversation about the Keto Diet including the following topics:
- The science behind the Ketogenic Diet
- How Keto can help you get fit
- What foods you should eat and stay away from while on Keto
- How to test your Ketosis levels properly
- His top food hacks for eating Keto foods on the go
Breaking Through Mental Struggles
Besides the Keto Diet and his wellness journey, Drew also shared the best way you can get out of an emotional and mental funk when it comes to focusing on your health:
- Find a support system
- Be surrounded by like-minded people who are going through similar journeys
- Have a safe place to ask questions as well as ask questions and give answers
- Sign up for something that gets you out of your comfort zone but is still challenging so that it forces you the train
- Check out private Facebook groups or coaching apps such as My Fitness Pal
These might not work for everyone but Drew has seen that it's so much more beneficial than just giving someone a 30 Day plan they do on their own.
Get Fit With Keto
How can you survive the dreaded Keto Flu? What are the best foods to eat to get and stay in Ketosis?
To be in good health while experiencing the Keto Flu, there are two very important things you should do:
- Drink plenty of water to stay hydrated.
- Supplement with sodium, potassium, and magnesium to avoid an imbalance of electrolytes.
While on the Ketogenic diet, you won't be as hungry - you'll only be eating 2-3 meals a day of high-quality, healthy fat like:
- Steak
- Salmon
- Chicken thighs
- Whole eggs
- Butter
- Cream
- Coconut oil
- Ghee
- Avocado
Your diet should be 5% carbohydrates (30 grams a day or less) from nutrient-dense vegetables including:
- Spinach
- Kale
- Cauliflower
- Broccoli
F2F2F Keto Diet with Drew Manning | Complete Wellness
https://www.youtube.com/watch?v=TzgPejLwqKI
About Drew Manning
Drew Manning is a NASM Certified trainer, author of NY Times Bestseller: Fit2Fat2Fit, blogger and fitness enthusiast. Drew’s health program has been used by thousands of people all across the world. He has been featured on shows such as: The Tonight Show, Dr. Oz, Dr. Drew, CNN, The View, Good Morning America, Nightline and more. You can learn more on his website www.Fit2Fat2Fit.com
Drew’s goal is to inspire people to get fit, teach them how to do it and give them hope that it IS possible to get fit and stay fit. He wants to share his comprehensive fitness knowledge with his followers so that they can know how to lose weight successfully, even though for many it’s going to be a struggle.
What You'll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
1:30 Check out last week's show: OSF 206 - The Power of Mindsets: Fixed Vs. Growth Mindsets
2:40 Getting healthy is easier than we think. Find out more in our next official Sky Fit Challenge starting July 16.
11:00 A recap on Drew from our last interview with him back in 2016.
13:35 The lessons and side effects he learned and experience during his Fit2Fat2Fit experiment.
15:30 Strategies he uses and suggests to help people break through their mental and emotional struggles.
18:00 How to get to the root of what's emotionally and mentally holding you back from focusing on your wellness.
20:40 What he would've done differently during his initial Fit2Fat2Fit experiment.
21:20 How the Ketogenic Diet has changed his mind and body function.
22:20 His A&E Fit2Fat2Fit TV show - what various diets each participant follows on the TV show.
24:40 Various contestant's result and how one struggled to get back to fit after gaining weight and another was a married couple.
28:30 Who is the Keto diet for? What's the best process of doing it?
30:20 How to combat the Keto Flu during the Ketosis Transition.
31:20 What foods do people eat on a Ketogenic diet?
33:25 How you can keep track of your diet and supplements to ensure you're moving into Ketosis.
35:50 How reliable it is to test your Ketone levels via blood tests.
37:30 How to make the Ketogenic diet part of your lifestyle even while traveling.
40:40 The fad part of the Ketogenic Diet and different brands offering labeled "Keto" products that are actually processed.
43:00 The most important factors to consider when changing your diet.
44:00 Calorie deficit - is it necessary to focus on it?
45:00 Specific workouts you can do in order to reach your fitness goals.
46:00 His 60-DayKeto Jumpstart Program that you can sign up for today and what you can expect from it.
50:00 The benefits of focusing on just creating one habit each month.
51:50 Drew's own struggles with staying healthy and how he overcomes them.
55:15 His next plans for the future.
56:15 The benefits of MCT oil and how to add MCT oil powder to your coffee instead of coconut oil or preparing a Bulletproof coffee.
58:40 Closing comments with Rob and Devon.
1:00:40 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
- 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 206 - The Power of Mindsets: Fixed Vs. Growth Mindsets
- Listen to our first episode with Drew Manning - OSF 103 - How Drew Manning Went From Fit2Fat2Fit
SAVE YOUR SPOT FOR THE
8 WEEK SKY FIT CHALLENGE IN JULY!
Join us for our next 8 Week Sky Fit Challenge that will start on July 16!
The challenge consists of:
- 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
- SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
- Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
- Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.
Join Our FREE 7 Day Paleo Rest
One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.
As part of the 7 Day Paleo Reset, we will provide you with:
- Introduction to what the Paleo Diet is all about
- 7 Day guide to easy Paleo recipes
- What batch cooking is and how to incorporate that into your lifestyle
- Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
- How to make an impact on your life and life a life full of wellness.
Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.
Look Out For Our Upcoming
Throw Back Thursday Podcast Episodes!
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Claim Your FREE Bacon + $10 Off
With Our Sponsor - ButcherBox
That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!
ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!
Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?
We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.
Get Fit with Free Downloads!
To Download Rob’s FREE workout templates click below**
Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com
Support This Podcast
To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading episode 207 with Drew Manning - How To Get Fit With Keto! We hope you have gained more knowledge on how to be a healthier you.
The Cholesterol Hoax - When it comes to breaking down cholesterol and nutrition myths, Dr. Jonny Bowden is a wealth of great information. Dr. Bowden has written numerous works including his latest book with M.D. Masley Steven, Smart Fat: Eat More Fat. Lose More Weight. Get Healthy Now.
In this #TBT episode, Devon and I also discussed how to get on track with eating healthy and how to schedule time for yourself to focus on your health.
Click here for the original show notes!
Please leave us a review at http://openskyfitness.com/review
Join our Open Sky Fitness Podcast Facebook Group!
Sign up for either the next Sky Fit Challange
Early sign up for our next 7 Day Paleo Reset
Today's episode is all about understanding the belief systems that we have of ourselves including how they were created in the first place and what we can do to change them. Specifically, we will be looking at the work of the author, Carol S. Dweck, who wrote, Mindset: The New Psychology of Success.
Click here for the entire show notes!
Please leave us a review at http://openskyfitness.com/review
Join our Open Sky Fitness Podcast Facebook Group!
Sign up for our next Sky Fit Challange
Early sign up for our next 7 Day Paleo Reset
In her book, Mindset, she dives deep into the two mindsets we have - fixed and growth. In a nutshell, people who have a fixed mindset believe they can never change and this is how they'll be forever vs. those with a growth mindset that believe intelligence is something that can be learned, cultivated, and developed.
However, we don't have just one type of mindset for the rest of our lives either. Depending on where we are in life and what the topic is about, we could either have a fixed or growth mindset. So, you might have a growth mindset about fitness but then have a fixed mindset about money or career.
In addition to exploring the differences between fixed and growth mindsets plus why we develop them, Devon and I will teach you how you can shift to a more growth mindset when it comes to your health and wellness.
"If you're spending all your time trying to prove to others or to yourself that you can achieve something but you don't put your time towards learning on how to do that in order to grow and take care of yourself, then you're just going to stay right where you are now." - Devon Dionne
Carol Dweck, "Developing a Growth Mindset"
https://www.youtube.com/watch?v=hiiEeMN7vbQ
Fixed vs. Growth Mindsets
The Fixed Mindset
If you have a fixed mindset, you believe you're either born with it or you're not. You might have also developed this mindset because someone such as a parent or teacher taught you to think that way.
People with a fixed mindset believe that it's talent and not hard work that gets you ahead in life or your goals. This mindset essentially leads to negative thinking that you are not smart enough and you won't even try because you're afraid to fail. You probably find yourself facing challenges with anxiety because you're afraid of not looking smart. In the end, this mindset discourages you from taking on any new challenges altogether for fear of looking bad if you do not succeed.
People with a fixed mindset also:
- Don't like obstacles and will just give up before even really trying to put in some effort.
- Believe the effort isn't worth it to try something because they think they'll fail anyway.
- Ignore useful negative feedback or criticism that could help them improve.
- See other people's success as a threat.
- Are constantly trying to prove themselves to others.
- Think they can't do any better than where they are at now in life.
A fixed mindset could eventually lead them to plateau early on in life and never reach their full potential.
The Growth Mindset
If you have a growth mindset, then you believe that talents and abilities are only a starting point. You think that there is potential from the starting point and that potential is limitless. You've come to realize that if you put in the effort, hard work, and persevere, you will grow and can succeed. You eagerly embrace new challenges and see them as a way to learn.
People with a growth mindset also:
- Are persistent with new challenges or obstacles and will not give up.
- Believe that the putting in great effort is the key to mastery.
- Become curious when someone gives them useful, negative criticism and are eager to use that information to help them improve.
- Feel inspired by other people's success.
- Don't need to prove themselves to others and know they have the strength to keep working hard at their goals.
- Realize that there is no end to what they can do and achieve in life so they live in their potential.
How Did We Develop Fixed Mindsets?
"I've seen so many people with this one consuming goal of proving themselves in the classroom, in their careers, and in their relationships. Every situation calls for a confirmation of their intelligence, personality, or character. Every situation is evaluated; 'Will I succeed or fail? Will I look smart or dumb? Will I be accepted or rejected? Will I feel like a winner or a loser?' " - Carol S. Dweck
Fixed mindsets are easily created at a really early age; especially in test-oriented schools. If someone ever told you didn't have the talent for something or if you were praised for your achievements vs. the actual work you put into getting it done, then it's very likely that you developed a fixed mindset.
How to Shift Your Mindset From Fixed to Growth
To begin helping others shift their mindset from fixed to growth, you can use different praise methods or share stories of how people with no talented cultivated skills and beliefs. That's a great way for a manager to motivate their employees to think more positively.
However, switching from a fixed mindset to a growth mindset is not magic; you have to change a deep belief in yourself.
When you think something negative such as "You're stupid; why even bother? All this hard work is stupid," you can begin to shift your mindset by acknowledging that you heard that thought in your mind and understanding that it belongs in that fixed belief mindset. Then, tell yourself that you can do this, and finally apply an action to overcome your challenge. Don't judge yourself in the moment but be persistent in solving the problem. Persistence has a direct effect on growth.
Acknowledge the setback, be curious about why it happened, think about a solution for the next time it happens, and be persistent.
From there, you need to create a growth mindset thought from your fixed mantra. So, if your mantra is, "I'm too stupid; I'll never be able to do this," think about the reverse of that mantra such as, "I'm smart enough to figure this out; it might take me some time and it might take me some work but I know that I can achieve this."
Take this challenge on daily whenever you come across yourself thinking fixed mindset thoughts. This is something you have to work on every single day.
"People think that they can simply fake it until they make it but if you're thinking that, you're never going to make it because it's not about faking it. It's actually about changing your belief that qualities can be developed through practice and work. So, you have to change the fixed mindset belief with practice by taking it on daily; it's not going to be instantaneous now just because you feel inspired. Don't just think positive but take your actions within that belief system and develop them through practice and work" - Devon Dionne
What You'll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
1:30 Check out last week's show: 205 - How to Avoid a Lifetime of Chronic Pain with Erin Burch
1:50 About today's topic: The Power fo Mindset - Fixed Mindset vs. Growth Mindset
2:20 Join us early for our next official Sky Fit Challenge starting July 16.
5:00 Some of the awesome reviews we've received on iTunes!
7:00 Research done by Carol S. Dweck on the mindset.
7:45 Our two different mindsets - one that holds back (Fixed Mindset) and the other (Growth Mindset) which really helps us.
11:00 About the Fixed Mindset
14:20 About the Growth Mindset
15:00 How different mindsets react to new challenges in life.
15:50 Anxiety vs. Excitement for both mindsets.
17:10 How Fixed vs. Growth Mindsets approach problems and obstacles
18:00 The different views on effort and whether or not it's worth it.
19:30 Whether or not these mindsets accept or reject criticism and what affect criticism has on them.
20:40 How we see other peoples' success and react to it.
21:50 The effect that jealousy or envy has on our mindset.
26:15 The result of having a fixed mindset.
28:00 The Grow vs. Fixed Mindset when it comes to health.
28:50 How we even developed a fixed mindset to begin with in life.
34:20 The different mindsets we see in the Sky Fit Challenge and our clients.
35:00 Why you don't have to be afraid to reach out for help in your wellness journey.
36:50 How to use a Growth Mindset to continue focusing on your fitness and nutrition.
38:00 Studies on children who have been praised in two different ways.
39:45 Actions children with fixed mindsets regularly adapted into their work vs. children with growth mindsets.
44:00 How people with a growth mindset are happier compared to fixed mindsets.
44:45 How you can shift your mindset from fixed to growth.
54:00 The importance of staying curious rather than be stuck in your fixed mindset.
56:00 How to apply a growth mindset to your health.
1:01:00 How to deal with and solve problems that come up in relationships.
1:03:00 What a healthy adult relationship looks like.
1:06:00 Closing comments with Rob and Devon
1:08:00 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
- 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: 205 - How to Avoid a Lifetime of Chronic Pain with Erin Burch
- Learn more about Carol S. Dweck
- Read Mindset: The New Psychology of Success by Carol S. Dweck
- Find out more about Carol S. Dweck's research on mindset:
- Check out OSF 172 - Identify & Stop Self-Sabotaging Beliefs & Actions
SAVE YOUR SPOT FOR THE
8 WEEK SKY FIT CHALLENGE IN JULY!
Join us for our next 8 Week Sky Fit Challenge that will start on July 16!
The challenge consists of:
- 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
- SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
- Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
- Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.
Join Our FREE 7 Day Paleo Rest
One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.
As part of the 7 Day Paleo Reset, we will provide you with:
- Introduction to what the Paleo Diet is all about
- 7 Day guide to easy Paleo recipes
- What batch cooking is and how to incorporate that into your lifestyle
- Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
- How to make an impact on your life and life a life full of wellness.
Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.
Look Out For Our Upcoming
Throw Back Thursday Podcast Episodes!
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Claim Your FREE Bacon + $10 Off
With Our Sponsor - ButcherBox
That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!
ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!
Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?
We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.
Get Fit with Free Downloads!
To Download Rob’s FREE workout templates click below**
Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com
Support This Podcast
To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading episode 206 - The Power of Mindset: Fixed vs. Growth Mindsets! We hope you have gained more knowledge on how to be a healthier you.
Say 'hello' to Nicolette Hahn Niman from BN Ranch and author of Defending Beef and Righteous Pork Chop, who talks about sustainable cattle farming: Rob starts the podcast by answering a listener’s question about how to put on muscle mass when you are training for endurance.
Then, he and Nicolette get into the myths around cattle farming and why it has gotten such a bad rap. She shows the benefits of raising cattle in the proper manner as well as discusses the differences between factory and sustainable farming.
Click here for the original show notes!
Please leave us a review at http://openskyfitness.com/review
Join our Open Sky Fitness Podcast Facebook Group!
Sign up for either the Transition or next Sky Fit Challange
Early sign up for our next 7 Day Paleo Reset
When it comes to your body, you're either in the driver's seat or you're in the trunk. Unfortunately, most people are literally in the trunk; in other words, they're in the dark, they don't know what's happening, and you don't know how you got there. If you're in the driver's seat, you've got access to feedback and you're listening, look, and learning as you're going along. If you arrive someplace you don't like, you're able to change it because you understand how you got there. - Erin Burch
Click here for the entire show notes!
Please leave us a review at http://openskyfitness.com/review
Join our Open Sky Fitness Podcast Facebook Group!
Sign up for either the Transition or next Sky Fit Challange
Early sign up for our next 7 Day Paleo Reset
For today's podcast, I had an amazing discussion with the Founder of The Burch Method, Creator of Core Container™ System, and proclaimed, Body Whisperer by her clients, Erin Burch. With 38 years of physical therapy, yoga, Erin uses an inside-out approach that has not only healed others but herself as well. To find out more about her work and receive weekly insights, you can go to her website and subscribe to receive her Body Whispers - Love Notes from Your Body emails.
Do you find simple tasks like picking up something off of the floor or twisting to reach something behind you painful and straining? When we think of back pain, we usually imagine someone suddenly throwing out their back. But back pain can happen day to day and even the simplest of movements can cause it to happen.
Recently, Devon experienced a horrible back muscle spasm the day after a dance class and we had the idea to talk about back spasms on the show.
Click here for the original show notes!
Please leave us a review at http://openskyfitness.com/review
Join our Open Sky Fitness Podcast Facebook Group!
Early sign up for our next 7 Day Paleo Reset
If you're a person who lives a sedentary life, your health might be good until you're 45. If you ignore physical exercise until you're 45, your health can begin to drastically drop after 45 but it is preventative and you might just have to work a bit harder. It's all about mindset because many of us think we cannot do something such as go on a hike and have the attitude of 'I'm too this; I'm too that,' and that's when we start to set ourselves back with our mindset on physical activities. - Rob and Devon
Download The OSF Workout Template Now!
Home Workouts You Can Do Today.
Click here for the entire show notes!
Please leave us a review at http://openskyfitness.com/review
Join our Open Sky Fitness Podcast Facebook Group!
Sign up for either the Transition or next Sky Fit Challange
Early sign up for our next 7 Day Paleo Reset
In this week's episode of the Open Sky Fitness Podcast, we will be discussing the differences between cardio and weight lifting plus which one is better for us as we age. How did we stumble onto this topic? Many of our clients and members of the Open Sky Fitness Podcast Group on Facebook were very curious about this as well and so we wanted to share our insights with you, our awesome listener!
As you tune in, we will cover:
- What you can expect from your body once you're 30 and beyond.
- Common myths and misconceptions about working out.
- Benefits of cardio and weightlifting.
- The two different types of cardio: Aerobic/LISS and Anaerobic/HIIT
- The physical and mental stresses of doing long, cardio workouts.
- What effects strength training has on the body.
- What our ancestors did that we can mimic in our own lives and physical training today.
- How to plan your weekly workout with our template.
- What workouts Rob does with his clients
Free Workouts & Templates
Download your Open Sky Fitness Lifting Plus HIIT Template
Simply click the button below to get started on designing your own workouts:
5 Home Workouts You Can Do Today
To help you get started focusing on your fitness, we are sharing 5 Home Workouts You Can Do Today. These are some of my favorite workouts that I do and recommend for my clients.
Common Misconceptions About Exercise
These are common soundbites you've probably heard from other people and have believed that they're true but they're actually the complete opposite and not good advice when it comes to working out:
- You have to do 30-60 minutes of cardio every single day.
- You should focus on weights in your 30s but then cardio in your 40s.
- You can't build muscle mass after 30.
- Always do your cardio first before you lift.
- The more cardio, the better.
Cardio Workouts: Pros and Cons
According to the Cleveland Clinic, there are various benefits of doing cardio including:
- Increases blood flow
- Decreases chances of stroke
- Improves memory
- Increases circulation
- Helps control blood sugar
- Increases oxygen supply allowing the muscles to work even harder
- Decreases stress
- Helps with weight regulation
- Releases endorphins for a better mood
- Combats depression
These aren't the only benefits either, in terms of weight loss, cardio does, in fact, burn more calories than weight lifting does at the moment with 10-12 calories per minute compared to 8-10. However, after completing a cardio workout, we're more likely to eat more calories and stay sedentary for the rest of the day. While cardio does burn more calories at the moment, weight lifting increases our resting metabolic rate which allows for our bodies to continue burning more calories throughout the day.
2 Types of Cardio: Aerobic/LISS vs. Anaerobic/HIIT
"There are really two different types of cardio and they're very, very different from each other. That's where people often get confused because if you just put cardio into one category, you're missing out on the real deal. All types of cardio are great but there are some forms that are the most beneficial." - Devon Dionne
When it comes to cardio, there are two types:
- Aerobic or LISS Cardio - Low-Intensity Steady State Cardio
- Anaerobic or HIIT Cardio - High-Intensity Interval Training
Aerobic cardio is done over long durations of time at a low to moderate intensity. Some forms of this cardio include walking on a treadmill, jogging, or biking. When you do LISS cardio, your body can breathe and supply oxygen to the muscles as you're doing the exercise so that you're able to do it for long periods of time.
Forms of high-intensity cardio are done in short spurts followed by low-intensity recovery periods. Your body can't supply enough oxygen for those muscles to continue to do it for long periods of time. Not only do HIIT workouts increase your anaerobic but also aerobic capacity.
Anaerobic or HIIT Cardio workouts specifically have these benefits:
- An increase of skeletal muscle
- Mitochondria respiration
- Gene expression
- An increase of muscle mass
Which Is Better? LISS or HIIT?
If you do LISS workouts often, they will actually take away from your muscle mass and you're not likely to burn fat or calories; you're going to burn muscle if you do it for long periods of time. LISS also creates a lot of stress and actually isn't as beneficial as far as long-term health. Therefore, we don't recommend doing LISS cardio for long periods of time for multiple times per week.
"This idea that you should only do low - moderate intensity cardio for long periods of time to lose weight is not correct. It's not enough by itself but compared to combining cardio and strength training, you're going to lose more abdominal fat over the years than if you only did cardio workouts." - Rob and Devon Dionne
The Benefits of Weight Lifting
As we age, our body starts to gradually lose muscle mass. After our 30s, our body loses about 5% of muscle mass for every decade afterward.
The benefits of weight lifting on a regular basis include:
- Builds muscle mass
- Improves connective tissue
- Continue to burn more calories hours after lifting
We continue to burn calories after lifting because it increases your resting metabolic rate vs. cardio burns calories at the moment. One study found that men who weight lifted on a consistent basis increased their RMR men by 9% and women who did the same increased it by 4%.
Final Recommendations
When it comes down to whether cardio or weight lifting is better for us as we age; the truth is that neither is better than the other and both have lots of great benefits. However, we cannot do one without the other. Wou need both in order to be the best that we can be.
There is one exception though. We do not recommend doing aerobic cardio for very long periods of time multiple times a week.
If we had to choose between one over the other, we would choose weightlifting because you can get a cardio workout from lifting. Along with maintaining muscle mass, burning calories, and staying fit from strength training, you can include some recreational cardio in the mix to help with stress and functional movement. Not only but within a strength training program, you can also create HIIT cardio training with that program or in a bodyweight program.
What You'll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
1:30 Check out last week's show: OSF 203 with Allison Melody - Holistic Health: Discover What Works For You
2:30 Update on our current Sky Fit Challenge participants!
3:15 Sign up for our next Sky Fit Challenge with an Early Bird Special on June 18!
5:00 The changes in American culture we need to see when it comes the style of eating and nutrition.
7:00 Cardio vs. Weight Lifting - which one is better as we age?
7:20 Why it's so hard for people to change their nutrition or other aspects that they need to focus on when it comes to wellness.
10:00 What you can expect from yourself and your body as you get to 30 years.
12:40 Studies done on elite athletes after the age of 45.
13:30 Common myths and misconceptions about working out.
16:20 The benefits of doing cardio.
17:30 The two types of cardio: Aerobic/LISS, Anaerobic/HIIT
20:40 Benefits of Anaerobic and HIIT training
21:40 Which is better? LISS or HITT?
24:45 The benefits of weight lifting
27:00 The physical and mental stresses of doing long, cardio workouts.
30:30 What if you only do strength training? What effect does that have on the body?
32:00 What our ancestors did that we can mimic in our own lives and physical training today.
40:00 How we can use how our ancestors lived as a model for our modern lives.
42:00 Final recommendations and pieces of advice.
46:00 How to incorporate functional movement into your everyday life.
47:00 How to plan your weekly workout with our template.
**To Download our workout template here*** in Libsyn
50:00 What workouts Rob does with his clients.
55:00 How to build a healthier lifestyle for yourself.
56:30 Join our next Sky Fit Challenge officially beginning July 16to get extra support for your workouts.
59:00 Get an early start on the Sky Fit Challenge and join us June 18 for our Transition Challenge.
59:40 Closing comments with Rob and Devon
1:00:00 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
- 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 203 with Allison Melody - Holistic Health: Discover What Works For You
- From Head to Toe: The Benefits of a Cardio Workout (Infographic)
- Why interval training may be the best workout at any age
- Mayo Clinic discovers high-intensity aerobic training can reverse aging processes in adults
- Physical Activity Patterns Associated With Cardiorespiratory Fitness and Reduced Mortality: The Aerobics Center Longitudinal Study
- You might be interested in these other Open Sky Fitness podcast episodes:
SAVE YOUR SPOT FOR THE
8 WEEK SKY FIT CHALLENGE IN JULY!
Beginning June 18, you can sign up for our Transition Challenge and prepare for our next 8 Week Sky Fit Challenge that will start on July 16!
The challenge consists of:
- 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
- SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
- Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
- Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.
Join Our FREE 7 Day Paleo Rest
One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.
As part of the 7 Day Paleo Reset, we will provide you with:
- Introduction to what the Paleo Diet is all about
- 7 Day guide to easy Paleo recipes
- What batch cooking is and how to incorporate that into your lifestyle
- Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
- How to make an impact on your life and life a life full of wellness.
Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.
Look Out For Our Upcoming
Throw Back Thursday Podcast Episodes!
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
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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!
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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.
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Have a Question or Review for Rob or Devon?
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Thanks for listening/reading episode 204 - Cardio vs. Lifting - Which Is More Important As We Age? We hope you have gained more knowledge on how to be a healthier you.