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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer

Rob & Devon Dionne have been in the health and fitness world for over a decade. Devon is a Holistic Nutrition Counselor and GYROTONIC® Instructor. Rob is a certified personal trainer with NASM, holding advanced certification, CES, PES, MMA, and Weight Loss Specialist. He's also a level 1 Crossfit Instructor. This husband and wife team redefine what it means to be healthy in this fast paced, hectic world we live in. The Open Sky Fitness Podcast is perfect for men and women who are trying to get back in shape after neglecting their health after years of focusing on their jobs or building a family. Remember what it was like when you were 20 years old? Diet and exercise wasn't a thing. If you worked out for a few days or stopped eating cheese burgers for a week, you'd drop ten pounds. Too bad we can't live in that reality forever. Welcome to life after 30. Rob & Devon would like to help you find the right path for this moment in your life. We don't believe in going on a diet. We don't believe there's only one way to achieving the body you want. We do believe in creating a lifestyle that allows you to have the best of both worlds...eating delicious food and being healthy at the same time. It is possible. Just listen to our show and you'll see! If you have questions you'd like us to answer on our show or via email, feel free to contact Rob. If you'd just like to write us a letter and give us your feedback, we'd love that too. Send everything to Rob@OpenSkyFitness.com Thanks for listening! Enjoy the show.
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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer
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Now displaying: Category: fitness
May 24, 2018

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

Click here for the original show notes!

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Early sign up for our next 7 Day Paleo Reset

EASY WAYS TO PREVENT INJURIES AND IMPROVE PERFORMANCE

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

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

IS ICING A GOOD WAY TO TREAT AN INJURY?

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

ABOUT DR. KELLY STARRETT

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

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

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

WHAT YOU WILL HEAR IN THIS EPISODE:

00:00 Open Sky Fitness Introduction

01:12  Introduction to Dr. Kelly Starrett

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

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

08:20  The importance of Vitamin D.

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

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

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

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

13:45  The importance of precision nutrition.

14:10  The gateways to top performance.

15:12  Evaluating physical practice and limitations.

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

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

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

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

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

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

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

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

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

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

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

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

39:00  Is icing the best remedy for injuries?

41:49  Systematic Cold Immersion vs. Icing an injury

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

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

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

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

55:19  Closing Remarks by Rob

57:24  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

 

May 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

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Apr 26, 2018

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

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

 

Click here for the original show notes!

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

Improve your nutrition with our 7 Day Paleo Reset! Reserve your spot now!

Join our Open Sky Fitness Facebook Group!

 

 

Apr 12, 2018

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

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

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

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

Click here for the original show notes!

Please leave us a review at www.openskyfitness.com/review

Join our Open Sky Fitness Group on Facebook!

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

Mar 22, 2018

Click here for the original show notes for this episode!

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

Join our Open Sky Fitness Facebook Group!

Sign up for our next Sky Fit Challenge!

 

Host Rob and his wife Devon discuss “Weight Lifting for Women”. For our male listeners, it will help you understand your lady’s worries and even a give you a sense of how to help her make that transition to some heavier lifting.

For our lady listeners, it will clarify some myths and lessen your fears about beginning a workout program in the testosterone filled gym. You’ll even learn when in your cycle you should start a diet and exercise program to get the best results.

Mar 20, 2018

Click here for the entire show notes

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

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

 

On this week's episode of the Open Sky Fitness Podcast, we have the Creator the MELT Method, Sue Hitzmann, joining us today to share how we can elevate pain. Sue is also a nationally recognized educator, manual therapist, exercise physiologist, and founding member of the Fascia Research Society and author of the New York Times bestselling book, The MELT Method.

In this week's episode, you will learn all about:

  • How she created the MELT Method and how it can help elevate chronic pain.
  • What connective tissue is and why it's so important to pay attention to it.
  • The differences between acute pain, chronic pain, and sudden chronic pain.
  • Why diet and exercise don't help improve the state of the connective tissue but worsen it if they don't approach the root of their pain.
  • The most common areas where your body is still holding onto stress and tension.
  • The 4 Rs of MELT to uncover what's causing you pain.

 

Feb 27, 2018

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

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Sign up for the next Sky Fit Challenge starting April 2018

 

This week on the Open Sky Fitness Podcast, Devon and myself are going to go over an awesome method to help you build the strong muscles you want: Time Under Tension (TUT) workouts with tempo exercises.

Building muscles is just one benefit of these workouts, but they can also help you:

  • Have more control over your lifts and movements.
  • Achieve a full range of motion.
  • Increase the amount of time to heal the body.
  • Prevent injuries from ever happening.
 
Doing TUT workouts is really going to help impact your progress; especially if you're new to lifting. As a beginner, there's nothing better than slowing down and really focusing on your form.
 

What You'll Learn

In this episode, we'll also discuss:
 
  • Connective tissue: what it is and why it's so important.
  • 3 different types of muscle contractions you need to know about.
  • How to use TUT in workouts via tempo and workout examples.
  • Specific tempo rates for different purposes.
  • The importance of doing a variety of different TUT workouts.
  • Benefits of doing accessory movements in addition to big movements.
  • How to use TUT and tempo workouts as a way to help your body heal.

 

Feb 22, 2018
 
 
Please leave us a review or subscribe at http://openskyfitness.com/review
 
 
 
This week in our #TBT episode, we're revisiting episode 68 - The Secret to Creating a Muscle Building Workout Program.
 
https://itunes.apple.com/podcast/id734199564?mt=2&ls=1
 
Find out more about the three different body types, why adaptation is the key to success, and how often you should switch up your workout program.
 
Plus, listen and learn all about the difference between hypertrophy and strength building along with the benefits of building lean muscle mess with either workout. There's a ton of ground to cover in this episode!
 
 
Jan 23, 2018

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

Join our Open Sky Fitness Facebook Group

 

How does a person become a competing body builder via the natural way?

We asked our awesome Open Sky Fitness Facebook Group what topics they were interested in learning more about and they responded that they wanted to know what it’s like to work with high end personal trainers.

So, this week, we have the Owner of the online coaching company, Pro Physique Inc., Natural Pro Builder, Show Promoter, and Host of The Redefine Healthy Radio PodcastPaul Revelia sharing how he got into natural building, how he’s helped clients, and even answered some questions that our Facebook group members submitted.

Devon and I also took time a the beginnng of the show to answer another questions from the OSF Facebook group: Are plastic Tupperware containers bad for us? What about BPA, BPS, and BPF? 

n this episode, you’ll learn:

  • Why it’s difficult to get the body builder look without actually focusing on competing.
  • Why sodium intake is very important for people who compete.
  • What concerns people over 55 should have when trying to get down to 10% body fat and maintaining it.
  • How to manage your hunger according to your eating habits.
  • The key to creating a great meal to stay energized and avoid hunger
  • What fat burners are and how they benefit body builders
Jan 16, 2018

Click here for the entire show notes!

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

Sign up for the Sky Fit Challenge!

Join our Open Sky Fitness Facebook Group

 

If you're looking for a reason to really start focusing on your fitness, this is a great episode to help you get the ball rolling because next week on Monday, January 22, we'll be starting our 2nd Sky Fit Challenge!

Whether you're joining us for the Sky Fit Challenge or not, this episode will help you focus on and achieve your individual fitness goal. This week, Devon and I will help you create an Individualized Periodization Program and Strategy Plan that allows you to take each day one at a time and see real results in just a couple of months.

This week we're talking about the fitness aspect of getting in shape, but stay tuned for our follow-up episode in 2 weeks which will talk about nutrition!

Jan 11, 2018

Click here for the full OSF 132 episode with Dr. Craig Liebenson: The Power of Functional Movement

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

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!

Dec 5, 2017

Click here for all the show notes!

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

Join our awesome OSF Facebook Group

 

This week, Devon and I took some time to answer a question from one of the members of our Open Sky Fitness Podcast group on Facebook. Our OSF group is an awesome community that you can join to interact with other listeners of our show including Devon and myself plus ask questions and get the latest insight on the world of health and fitness.

So the questions that we'll answer this week include:

  • Can we work out while we're sick?
  • How can we get better enough to start exercising again?
  • When should we begin to work out again
  • What types of work outs suppress our immune system and set us up for more frequent bouts of being sick?
  • Which types of foods or supplements should we take when sick?

It is that time of the year when lots of us are getting sick and it's vital that we pay close attention to our health and what our bodies are telling us. By the end of this episode, you'll know how you can better take care of your body. But before we talk about recovering from being sick, it's important to understand how the immune system works.

 

Sep 19, 2017

Read the show notes here!

Join our OSF Podcast Facebook group!

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

 

Building Muscle: It's Possible for All

 

"The scale should only be used as a tool to allow your coach to determine how many calories are appropriate for your end the goal. The scale doesn't judge you, tell you if you look good, or anything else but how to manipulate the calories that you're going to feed your body." - Bradley Goldman

 

This week, I had a fantastic conversation with personal trainer, nutrition counselor, author of the eBook, #FTHESCALE, and owner of Be Strong Stay Fit, Bradley Goldman. If you don't think it's possible to gain muscle mass or get a lean body, Bradley should be your number one inspiration! With hard work and guidance at the gym, Bradley was able to build the body that he had always wanted.

We talked about weekly workout plans, macronutrients, why we shouldn't care what the scales says and why nutrition is so important for our fitness success.

 

Get 30% Off to Work with Bradley!

As a gift to all of our Open Sky Fitness listeners, Bradley is giving all of you a 30% discount off of his online nutrition counseling package. All you have to do is enter in the coupon code, OPENSKY, when you check out!

 

Bradley's Weekly Workout Schedules

 

"There's no ego when you talk about being safe. If you're building any muscle, the last thing you want to do is ego lifting because you're getting the wrong muscles to fire up just to get specific muscles to move. If you want your muscles to grow, you should feel your muscles working. The muscles you see in magazines are not from ego lifting; they're from strategic planning, patience, time, and warming up with lighter weights so that you can feel the proper muscles contract. " - Bradley Goldman on the importance of warming up to avoid injury. 

 

He gave us so much detailed information about how we can workout to build muscle that it's best to listen firsthand to what he said in the interview, but here are the basics for how we can build a weekly workout schedule:

Bradley does 3 days a week lifting and 2 days of cardio with clients. The 3 days of lifting can be split in 3 different ways:

  1. Vertical movements, Horizontal movements, and Conditioning Days
  2. Push, Pull, and Accessory Days
  3. Back and chest, leg, and Shoulders/arms Days

For Bradley, he does 5 split days and always starts off with leg days: one day for quads and the other is for hamstrings.

 

Why We Should #FTheScale

In Bradley's new eBook, #FThe Scale, he's encouraging all readers to end their negative thoughts those their body based on what number the scale gives them. According to Bradley, the only good thing that a weigh-in scale is for is to tell a professional how many calories their client needs.

Just like with weight, many of us have different fears of how our body should look as far as being lean and gaining muscle. Many of us are afraid we'll get bulky, never lose the weight, or never be able to pack on the muscle we want.

 

 

 

Share Your Healthy Recipes With Us!

 From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group

We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.

All you have to do is:

  • Choose your favorite recipes
  • Send it to us in the Facebook group and include:
    • The source where you found the recipe i.e. book, online, magazine
    • A couple of sentences about yourself.
    • Use the hashtag: #OSFcookbook to help us easily find your submission!

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:55 Check out last week's episode - Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life

4:30  Join a great health and wellness community! Open Sky Fitness Facebook Group

5:00 How our hunger changes depending on what time of day we work out.

8:45  Sign up to do one-on-one coaching with either Rob and Devon!

9:20  Introduction to Bradley Goldman

14:00  The beginning of Bradley starting to get lean and build muscle.

16:50  Bradley's discovering that he had to lift large weights and eat carbs and healthy fats to get big.

21:00  What it was like to be mentored and learn from experienced body builders?

25:10  Bradley's fitness competition experiences while keeping up with everything else in his life.

27:00  Why Rob decided to get into bodybuilding during his 30s, but decided it wasn't good for his body.

29:25  How Bradley develops his workout and nutrition program

32:20 How should someone start a program to put on muscle?

44:00  How Bradley warms up his muscles before a workout.

50:50  What Bradley does for arms, shoulders, and back days.

1:00:00 Choosing power movements during your weekly workouts.

1:04:40  How can a women get lean and build muscles through nutrition?

1:09:25  Should we minimize the carbs to not retain extra fat?

1:15:00  The importance of staying on track with your macronutrients

1:20:00  What about cheat meals when trying to gain muscle?

1:23:00 What are some exercises I should add to CrossFit to have a balanced physique?

1:24:30  When I weight train 2-3 times a week, how much extra protein should I intake?

1:25:30  About Bradley's new ebook, #FTheScale, available on his website and custom nutrition programming.

1:30:15  Closing comments with Rob and Devon

1:32:30 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading Episode 167 - Bradley Goldman: Workout and Nutrition Programs for Building Muscle! We hope you have gained more knowledge on how to be a healthier you.

Aug 15, 2017

Click here for this episode's show notes

Watch our video on Foot Strengthening

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

 

Why Barefoot or Arch Support Shoes?

On today's episode of the Open Sky Fitness Podcast, Devon and I are tackling the ultimate clothing question: Is it better to walk or exercise while wearing barefoot, minimal shoes are shoes with tons of arch support?

Either way, why did we even begin to wear shoes in the first place and what makes barefoot or arch support shoes so important to our foot's health?

Not only will we be discussing the pros and cons of either shoe,  but also:

  • Anatomy of the human foot
  • The structure of a shoe
  • Traditional shoe problems
  • How to transition into wearing barefoot shoes
  • Some of our favorite barefoot/minimal shoe brands
  • How to heal the foot

 

Anatomy of the Human Foot

 

"The arch structure is only as strong as where it's connected to the ground." - Rob Dionne

 

The human foot has three different arches:

  • One on the inside of the foot (medial - longitudinal arch)
  • An arch on the outside of the foot (the lateral - longitudinal arch)
  • A third that spans across the pad of the foot (anterior transverse arch)

Sometimes a pair of shoes that has good arch support isn't necessarily the best purchase choice for everyone.

 

 

Why Wear Shoes?

The first shoes were introduced when our ancestors created Moccasins. Made out of animal hide, these shoes were meant to protect our feet from the outside elements.

Since then, so many different types of shoes have been marketed to our desires. Shoes for perfect alignment, to improve our bodies appearance (I'm looking at you Skechers Shape Ups which have no beneficial value), or for work.

Unfortunately, there's no magic shoe that can help our bodies. We have to work on our own to strengthen our feet and body.

 

The Structure of a Modern Shoe

The modern shoe has three key parts:

  • Soft toebox
  • Heel lift
  • Arch supprt

A soft toebox with lots of padding is supposed to help improve comfort and shock absorption. A heel lift in the back of the shoe is meant to help align the body. For those who need it, the arch support is meant to help weak arches and to help keep the integrity of the arch.

 

Traditional Shoe Problems

 

"Your foot is designed with all of these different, small bones that help you balance and support your entire body. By wearing arch supports, your shoes are doing all of the work that the arch is naturally supposed to do and it weakens the foot." - Devon Dionne

 

If the toe box is too narrow, then it won't allow for the expansion of the feet. Your feet shouldn't be crammed in your shoe. Instead, you should be able to comfortably open and close them. The toe box might also be too soft and therefore it doesn't support the arch of the foot.

When a shoe has an excess amount of arch support, it simply makes the foot lazy and weakens the arch. It keeps your foot in one position instead of allowing it to flex and move.

Shoes with poor designs can also negatively affect our bodies.

By constantly wearing shoes with little support such as flip flops, sandals, wedges with no heel back, or heelless shoes can harm the foot's health if they're worn regularly for long periods of time. In fact, these shoes change how we walk because we need to clench our toes to grip the shoe. Each step forces us to change our feet to be in a fixed, improper position.

  

Pros and Cons of Barefoot Shoes

 

"Because there's minimal padding between your foot and the ground, you have as much contact as you need to activate the feet's arches. When the feet make direct contact with the ground, it sends stronger signals to the brain. The foot and brain connection is more sensitive because it allows for more nerve waves to talk to each other."  - Rob and Devon Dionne

 

Barefoot shoes like Vibrams and other minimalist shoes offer zero to minimal padding so that you have full contact with the ground. There's just some rubber and a bit of fabric that makes up the bottom of the shoe for comfort.  This allows for all of the muscles in the foot to stay engaged and therefore it for forces the arch muscles to stay active. By relying on your feet to balance your entire body, you also become fully aligned and don't have to solely rely on the shoe to help stabilize you.

However, you have to take it very easy when wearing barefoot shoes for the first time. Unlike regular shoes, there is no heel cushion which forces the wearer to strike on the ball of their feet when they walk or run. These can easily harm the foot if a person doesn't change their gait.

 

How to Transition to Wearing Barefoot Shoes

We can't stress it enough, but it's vital to have a slow transition to wearing barefoot shoes. You don't want to wear them all day or to go for a hike when you first wear them because your feet and calves will be in so much pain the next day.

Instead, start by wearing the shoes for short periods of time. If you want to run with them, practice with a walk-run routine for 5-10 minutes by walking with them for 5 minutes, 1 minute jogging and so on.

Recommended Barefoot and Minimal Shoe Brands

Some of the different brands of barefoot or minimal shoes for walking and running that we recommend include:

 

Nike Free has more padding and a bit softer and is a great transition shoe for full range of motion and wear those for 6 months to get used to them and THEN start that process over again with minimalist shoes.

Make a slow transition and be smart about it as well as patient.

 

 

Arch Supported Shoes Pros and Cons

 

"Our feet have such an incredible design. The way that the arches are designed allows us to absorb impact with each step, run, or jump. Our feet relate to our entire body's structure - how our knees bend, how our hips bend;  it's all connected." - Devon Dionne

 

The main reason why some people need to wear shoes with arch support is because it picks up the slack for our feet's weaknesses. Many doctors will also say that it can help our body's alignment and improve pain management.

However, the external support can create weakness and muscle atrophy because you're not allowing your foot to do its job to support the body.

 

How to Heal Foot Problems

We can heal our feet by focusing on opening  and strengthening the muscles. Some easy tools can include a foam roller as well as a lacrosse or tennis balls to help roll out your foot and relax the muscles. Golf balls are also great  to stretch out individual toes.

We also recommend practicing toe articulation and calf raises regularly. The Yamuna foot wakers and and TheraBand products are also great to use whenever you experience aches and pain in your feet.

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:30  Check out last week's episode -OSF 161 Joe Stout: Goat's Milk vs Cow's Milk - Which is Better?

2:20  About today's episode on barefoot running shoes vs traditional arch support running shoes.

2:50  Learn more about our Open Sky Fitness Facebook Group

4:40  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon

6:10 Barefoot Shoes vs. Arch Support

7:35  What is an arch?

9:50  Why do we conventionally believe that we need shoes with good arch support?

12:00  Cons of arch support

15:00  Our feet's connection with the rest of our body from walking to jumping.

21:40  The structure of a modern day sneaker

25:40  Traditional shoe problems

36:40  Comparing arch supported shoes with barefoot shoes

39:00  The non-existent heel cushion in a barefoot shoe

42:20  The flexibility of the barefoot shoe

44:20  The problem with how  some shoe designs can negatively affect our bodies.

47:55  What do shoes provide and why do we even wear them in the first place?

52:00  Why and how to strengthen your feet.

57:30  How do we transition into barefoot shoes?

1:02:30  Different brands of barefoot shoes for walking and running

1:08:45  How to heal your foot problems.

1:14:30 Closing comments with Rob and Devon

1:15:55 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

Get Fit with Free Downloads!

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

Download Templates

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

 

Support This Podcast

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

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

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

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

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

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

Thanks for listening/reading Episode 162 - Barefoot vs Arch Support Shoes: Which is Better? We hope you have gained more knowledge on how to be a healthier you.

Jun 20, 2017

Looking for that Free Full Body Workout?

Click Here!

Enter Our Review Contest by June 22!

Win a Free Book! 

We have up to 18 books to give away to listeners who leave us an iTunes podcast review! For every 10 reviews that we receive, we'll pick a name out of a hat to select the winner. Each winner will get to choose which book we send them.

Even if you wrote a review in the past, you can still enter the contest. Since we're waiting until we receive ten screenshots of reviews to draw a name, you have multiple chances to write reviews and enter. The more entries we receive, the more books we're going to giveaway!

Here's what to do:

  1. Leave us a podcast review on iTunes
  2. Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes)
  3. Go to the closed Open Sky Fitness Facebook Group
  4. Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest so we can easily find your entry. 
  5. We will announce the winners in the Open Sky Fitness Facebook Group this Thursday during our weekly live Q & A AT 7:15PM PST
  6. You have until June 22nd to enter! Good luck! :)

 

 

What's Better? Split or Full Body Workout?

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

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

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

BONUS WORKOUT

At the end of this post, you'll also find Rob's Full Body MWF Workout to try on your own. You can also join in the conversation on the Open Sky Fitness Facebook Group to share updates, ask questions, and find an accountability partner to help you complete each workout.

 

What is a Split Workout?

When you do a split workout, it means that you're only working 1-2 muscle groups a day. For example, on Monday you would only work your chest and triceps so then on Tuesday you solely focus on your back and biceps and Wednesday is just legs and shoulders.

By following a split workout routine, you only work each area just once or twice a week.

This allows you to give certain body groups up to 48 hours of rest along with a complete resting weekend or doing a bit of active recovery on your off days. Active recovery can include walking, hiking, easy bike riding, different family activities etc.

It's believed that split training can be better for aesthetic results.

 

Pros and Cons of Split Workouts

 

"Split training is better if you have to train multiple days in a row. If you only have Tuesday, Wednesday, and Thursday available to work out, you're not going to work your full body on those days because you'll be exhausted and not have any recovery time in between days." - Rob and Devon Dionne

 

Pros to completely weekly split workouts include:

  1. You can hit those muscle groups with focused, maxed intensity.
  2. Your body has plenty of time to fully recover between split workouts.
  3. You're building greater muscle endurance when your muscles are tired because your working them out to their full potential.
  4. If you have a weak area, a split workout really helps you take the time to focus on just building one area of your body.

 

On the other hand, cons of split workouts are:

  1. Having to reduce weight on the machines by the 3rd, 4th set because your muscles are easily fatigued.
  2. Because you're only focusing on 1-2 muscle groups, it's not as challenging on your metabolism.
  3. You can't do as many powerful, "Olympic" lifts because you're not focusing on full body.
  4.  You fully recover before you work out again, but that also leaves you with a lot of wasted time between workouts

 

"Split training might create endurance for an individual muscle, but full body workouts are so much more impactful for sports." - Rob Dionne

 

The Pros and Cons of Full Body Workouts

 

"When you're doing full body workouts over time, your soreness levels will significantly go down overtime." - Rob Dionne

 

Pros for completing full body workouts include:

  1. You stay fresh every time you do a full body workout. Just give it 100% and just move on to the next thing.
  2. You should only do a full body workout 3 days a week so it's great if you have limited amount of time and what to maximize your time.
  3. It's great for injuries because there's less stress on specific parts of the body and doesn't create joint pain.
  4. You can focus on power-lifting moves and bodybuilding workouts.
  5. Full body workouts are better for sports.
  6. It can be better at burning calories and promoting fat loss because of the metabolic challenge.
  7. Great for when you don't have time to schedule in split days.
  8. Easy to incorporate supersets into full body workouts which will also help to save a lot of time.
  9. You'll tend to be less sore because you're not burning out your muscles as much as during split workouts.

 

Cons to doing full body workouts are:

  1. It might lead to over-training the body if you do full body workouts every other day.
  2. If you do have a weaker area or what to focus on a specific body part, you don't have a lot of time to work out that problem area.
  3. It's difficult to implement more complex exercises such as drop sets or compound movements due to short recovery time.

 

Download Rob's Full Body MWF Workout

<script> 

 

 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

1:40  Recap on last week's episode with Arriane Alexander: 10 Ways Why Fitness is Just Like Your Business

2:15  The difference between split workout routines and full body workout routines plus which one is better

3:00  Last chance to enter in our review contest to win a free book by June 22!

5:00  Reach out to Devon and I for 1-on-1 Coaching

6:00 What's the difference between a full body workout and a split routine?

9:00  The pros of doing a split workout.

13:50 Cons of split training workouts

17:30  The pros to full body workouts

22:55  Cons to full body training

29:25  So, what's better? Split or full body workouts?

30:00  Rob's new personal challenge: Completing a full body workout 3 days a week

30:50  Rob's Full Body MWF Workout

44:50 Closing comments with Rob and Devon

45:50 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 153 - Full Body vs. Split Training: Pros and Cons! We hope you have gained more knowledge on how to be a healthier you.

Jun 13, 2017

Join Our Review Contest!

Win a Free Book! 

We have up to 18 books to give away to listeners who leave us an iTunes podcast review! For every 10 reviews that we receive, we'll pick a name out of a hat to select the winner. Each winner will get to choose which book we send them.

Even if you wrote a review in the past, you can still enter the contest. Since we're waiting until we receive ten screenshots of reviews to draw a name, you have multiple chances to write reviews and enter. The more entries we receive, the more books we're going to giveaway!

Here's what to do:

  1. Leave us a podcast review on iTunes
  2. Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes)
  3. Go to the closed Open Sky Fitness Facebook Group
  4. Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest so we can easily find your entry. 
  5. You have until June 22nd to enter! Good luck! :)

 

Getting Down to Business with Your Fitness!

 

"A lot of people try to create their future from their past, but we actually get to create our future from the present." - Arriane Alexander

 

On this week's episode, we had the lively and awesome Rock Your Business Coach, Arriane Alexander. Whether you have goals in fitness or business, it turns out that they just have the same basic motivation principles. Arriane will be sharing her Top 10 Ways Fitness is Just Like Your Business.

  1. Consistency is Key
  2. Not One Size Fits All
  3. Start with a Focus
  4. Once You Get Committed, All Your Resistance Shows Up
  5. You Have to Change Your Old Story in Your Head
  6. Your Confidence Grows by Taking Action, Not the Other Way Around
  7. Your Fear is in the Moment Before You Take Action
  8. Your Past Does Not Dictate Your Future
  9.  You're Not a Victim to Your Fitness or Your Business.

The Different Types of Practitioners 

At the beginning of the episode, Devon and I share what exactly are the differences between these practitioners with backgrounds in:

  • Integrative Medicine
  • Functional Medicine
  • Naturopathic Medicine
  • Holistic Medicine
  • Homeopathic Medicine
  • Osteopathic Medicine

Get ready for a whole lot of learning!

 

 

 

Arriane's Top 10 Ways Fitness is Just Like Your Business

1) Consistency is Key

 

"Pick a goal that you can actually show up for and be consistent for." - Arriane Alexander

 

Bring more of yourself to the table and bring it with intention. You can't work on something for 3 months and then completely ignore it for 3 months and expect it to be the same later in the future.

Remember to be kind to yourself because this is a process. You don't have to do everything at once. Just be consistent with easy goals and your consistency will lead to long-term results and success.

 

2) Not One Size Fits All

We all have our own strengths and weaknesses. Not everything that worked for another person will work for us and likewise. Maybe you're great at doing videos, but other people are better at using podcasts to their advantage.

Similar with heal and fitness, we all have different bodies that have incredible abilities and function in varying ways. Some people can eat low carbs and higher fat protein and be fine, other people need a different diet. Some people will see results and enjoy doing weights, other prefer HIIT workouts.

 

3) Start with a Focus

Always have a focus. You may say, "I want to be fit," but what does that really mean? You need to have a clear idea and purpose for what your goal will be. Instead of just saying, "I want to be fit," be more specific. Decide if you want to gain more muscle, run for longer distances, lose fat, get lean etc.

With a business idea, you need to have at least some sort of vision for yourself. You can't go from A to Z in just one year and say I want to have a million dollar world-wide brand by next summer. What you can do, is to focus on getting from A to B within a year. Build greater focus on your brand with solid goals.

Whether it's fitness or business, have an intention behind it. Are you enjoying or hating the process? You have to be happy along the way. 

 

4)  Once You Get Committed, All Your Resistance Shows Up

 

"Our ego badly wants us to stay in our comfort zone. So, the minute we want to take a step out of our comfort zone, the ego goes, 'Red Alert! Get back here! You're out of the comfort zone! Come back!' Our ego will do everything it can to pull us back into the ego's comfort zone even if we want to expand." - Arriane Alexander

 

Life happens and it's easy to get distracted by everything it throws at you.

If you're constantly putting yourself down and telling yourself, "I can't start a business," or "I can't get fit," your not allowing yourself to get out of your comfort zone. But this is the journey and everything that's holding you back will present itself to you the minute you start to take action towards your goal.

It'll be uncomfortable and you'll face resistance and distractions, but that's your opportunity to work through them.

 

5 ) You Have to Change Your Old Story in Your Head

 

"The tape running in your head will always be there, but you have to be good at turning down the volume. Even successful people constantly have a negative tape playing in their head all the time, but the difference is that they choose not to listen to it." - Rob Dionne

 

With a business, you might be saying in your head, "I can't do it, I'm no good at this, someone else will be more successful than me etc." Or maybe you feel like you're being held back from not trying harder during your workout.

It's normal to have a story running through your head; a constant tape that tells you who you are and who you can't be. In order to move forward, you have to delete the tape that's telling you you'll have lose weight or you're not good at marketing.

If you don't delete your old tape, you'll never be able to create your new story. 

 

How To Stop Believing What You Think

 

 

6) Your Confidence Grows by Taking Action

 

"If you start taking action, then you'll start growing your confidence and changing your tape." - Arriane Alexander

 

People will say, "I'll start my business or I'll go to the gym when I'm ready," but the thing is, we're never ready. We just learn as we go.

Take some time to write down or come up with your ideal scene. Paint a picture and start living it. Every first step will be scary, but everyone has to take their first step at some point to move in the direction that they want to go in.

 

7) Your Fear is in the Moment before You Take Action

 

"That fear is always going to be there, but you get to walk through the fear anyway and take action." -Arriane Alexander

 

Don't be afraid of reaching out to people who can help you take action. You need to surround yourself by people who are doing well at business or who love to workout because they can help you grow.

When you're afraid, you send yourself done a rabbit hole of fear. Don't let fear hold you back.

 

8) Your Past Does Not Dictate Your Future.

 

"If you don't define yourself, then you can be anything that you want to be." - Rob Dionne

 

It's not helpful to focus on your past if you want to get ahead in life. How do you want to create a new, empowered you and start to build your future from this moment? Nothing is stopping you from achieving your future except how you define yourself in your past.

You can let go of what you didn't do in the past like join a gym or launch a business because those have nothing to do with your future.

It takes time to get to where you want to be, but it doesn't mean that you can't enjoy the present moment and the process. Having a reason for doing something is what makes it all possible.

 

"If I'm creating my future from this moment, am I going to do it from a place of fear and not liking myself or am I going to do it from a place of compassion?" - Arriane Alexander

 

9) You're Not a Victim to Your Fitness or Your Business

You have control over your situation. You are not a victim who has to give in to bad choices.

It feels good to think and believe that it's not our fault. On the other hand, if something is important, we will find the time to do it. We all prioritize what's important to us. Therefore, we're actually making a choice that our health isn't important to us or starting up a new business isn't worth our attention.

 

"Once you can take ownership and responsibility for your life, everything starts to change." - Arriane Alexander

 

10) What Gets Measured Gets Done

 

"Not losing weight doesn't define who you are. It just means that you haven't figured out how to do it yet. It's just part of the process. Once you've measured and tracked it, you can see what's next." - Rob Dionne and Arriane Alexander

 

How are you going to track your progress if you don't have a starting point? Take measurements of where you're at now so you can see your growth and improvement in either your health or business.

First, you need to figure out your actual action goal and what you're going to do in order to reach it. Document what you're doing to see where you get stuck and when the resistance comes up.

If you decide to have a cheat meal or snack, understand that it's not going to completely throw you off from your results. You just have to find out why you were craving that food and how you can get back on track with your health.

 

About Arriane Alexander

Arriane Alexander is a a Rock Your Business Coach with over 15 years of massive success in Sales and Marketing in Corporate America and a Masters Degree in Spiritual Psychology.

Her business expertise comes from a career as a high level successful executive in Sales and Marketing in the fashion business for Brighton Collectibles as well as in pharmaceutical sales with Upjohn. She also works consistently on TV shows like The People v O.J. Simpson, Justified, Grey’s Anatomy and Mistresses. On top of that, she is the Host of two TV shows and has booked numerous commercials.

Arriane works with women from all over the world –Entrepreneurs, Health and Fitness Gurus, Real Estate Agents, and Executive Business Women. 

 

Thursday Night Live

Q & A Sessions with Rob and Devon

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

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

2:30  Today's episode: The Top 10 Ways Fitness is Like Your Business with Arriane Alexander

3:30   Check out our Review Contest Book Giveaway event!

5:30  Learn more about our One-On-One Coaching Sessions

6:30 The difference between practitioners: Integrative, Functional, Naturopathic, Holistic, Homeopathic, Osteopathic, etc.

7:45  Integrative Medicine

10:30 Functional Medicine

13:55  Naturopathic Medicine

16:45  Holistic Medicine

25:30  Homeopathic Medicine

29:20  Osteopathic Medicine

32:00 Which type of doctor should you go to?

34:30  Introduction to Arriane Alexander

35:00  Arriane's background story: How does someone follow the path to becoming a Business Coach?

36:40  How Arriane's Master's Degree in Spiritual Psychology allowed her to completely change her life from working in the corporate world to being a Business Coach.

44:00  Arriane's experience as a Life and Business Coach with a background in Spiritual Psychology

49:40  How long it takes to forgive ourselves and change our outlook on life.

52:00  What Rob has learned about himself and how he interrupts his negative thought cycle.

57:35  Arriane's Top 10 Ways Your Fitness is Just Like Your Business

58:15  1) Consistency is key

1:01:25  2) Not one size fits all

1:04:40  3) Start with a focus

1:08:10  4) Once you get committed, all your resistance shows up

1:11:15  9) You're not a victim to your fitness or your business.

 

1:16:50 5) You have to change the story in your head

1:21:20  6) Your confidence grows by taking action, not the other way around

1:27:55  7) Your fear is in the moment before you take action

 

1:32:40 8) Your past does not dictate your future.

1:37:25  10) What gets measured gets done

 

1:43:50  Arriane's 7 Steps to Get Out of Overwhelm and Into Action free download

1:46:30 Closing comments with Rob and Devon

1:48:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 152 - Arriane Alexander: Top 10 Ways Fitness is Just Like Your Business! We hope you have gained more knowledge on how to be a healthier you.

May 30, 2017

Get Your Own Open Sky Fitness Apparel by June 1!

For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!

 

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

 

Build a HIIT Workout and a Strong Body

 

"Working out is not just about your body; it's more than that. Don't work out because you hate your body, go work out because you love your body. There's a deeper side to fitness that comes from within." - Brett Hoebel

 

On this week's episode of the Open Sky Fitness Podcast, we had  author and creator the 20 Minute Body™ book and DVDs, celebrity trainer on NBC’s The Biggest Loser season 11, and the mind behind Sweat with Soul, Brett Hoebel, back on the show to share his tips and advice on creating HIIT workouts for a stronger body.

Brett shared so much great advice and insight as fars as how to know if you're ready to do a HIIT workout, what to expect from HIIT, how to create your own HIIT workouts, and when to challenge yourself.

 

What is HIIT Training?

 

"If you are seeking results and you want to see the weight loss, calories burn, and the number change on the scale, you're going to have to tax your body and stretch your body to the point where it has to respond. That's called adaptation." - Rob Dionne

 

High-intensity interval training (HIIT) is a form of interval training that consists of a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. Rather than committing yourself to one long, 60+ minute workout lifting weights or running on the treadmill to see results, you can complete a HIIT workout in 20-30 minutes to see even better results:

  • Stronger, more defined (not bulky) muscles
  • Greater stamina and higher energy
  • Increased mobility
  • Constant body adaptation that's up for new challenges

When you complete a HIIT workout, you should feel a little soreness. You shouldn't be so sore that you can't move, but just enough to feel it in your body afterwards.

A little soreness after a HIIT workout is good because it's telling you that your body is adapting and getting more fit.

 

"Can you burn more calories in a longer workout? Yes, you can. However, the workouts that are the best workouts are the ones that get done. The ones that get done are usually the short ones and especially when we have short attention spans and time commitments." - Brett Hoebel 

 

What Are Common HIIT Mistakes?

A lot of people want to jump into HIIT training right a way, but you need to know a couple of things first. If you're someone who doesn't exercise frequently, you want to build your heart and make it strong by doing aerobic and cardio strength training workouts first like walking, running, jogging, swimming, or cycling with lots of rest.

Since HIIT is an anaerobic workout, you need to be able to have enough strength, speed and power to be able to tolerate lactic acid that forms in the body. 

 

How to Warm-Up for a HIIT Workout

Before you get into a full-on HIIT workout, you should prepare the body by doing a dynamic warm-up first. You could run on a treadmill first, but it's just not the same. Running on a treadmill will warm up your body, but it won't warm up your nervous system or prepare your body for different movement patterns and coordination skills.

When you do a dynamic warm-up, you're not just sitting and holding a stretch. Instead, you're moving through each position that you're about to do for the HIIT workout, but at 60% effort. Ease into your HIIT workout by doing simple lunges, slow cardio, or a couple of push ups to get the body ready.

 

3 Different Styles of HIIT Training

 

"You can tweak the workout, but if you change up the pattern too much because you're bored, you'll never master the movement pattern and progress. If you never master the movement, technique, and form, you can end up just not putting a lot of effort into the HIIT workout."- Brett Hoebel

 

It takes time and commitment to really nail down a HIIT routine before you move onto the next one or change it a bit to create a bigger challenge for yourself.

To prepare your body for more advanced HIIT workouts, there are three different styles of training that Brett suggests:

  1. Beginner: 4x4 HIIT
  2. Intermediate: 30 High, 30 Low HIIT
  3. Advanced: Complex HIIT

 

The 4x4 HIIT Workout

This routine will help you get ready to do a full out HIIT workout and move on to the 30 High, 30 Low HIIT. 

4x4 HIIT workout is for 45 seconds on and 15 seconds off. It includes a combination of 4 exercises for 4 rounds to focus on more cardio strength than explosive movement to ensure that you're focusing on doing a good, quality job for each movement.

Instead of a jump squat, do a regular squat. Rather than an explosive sit up, do a whole plank. The movement patterns are the same, but it's not the same type of explosiveness as the 30 High, 30 Low HIIT workout.

 

The 30 High, 30 Low HIIT Workout

To do a 30 High, 30 Low HIIT workout, you do a HIIT exercise for 30 hard seconds and then rest for 30 seconds. If you prefer, you can also mix and match 20 High, 40 Low...15 High, 45 Low....10 High, 50 Low etc.

A 30 High, 30 Low HIIT workout can contain a mix of 4-5 movements that usually include the following examples:

  1. A fast body weight movement:
    1. Burpees
    2. Jumping jacks
    3. Running in place
    4. Mountain climbers
  2. A lower body movement:
    1. Lunges
    2. Squats
    3. Jump squats
  3. An upper body push movement:
    1. Push ups
  4. An upper body pull movement:
    1. Bent over rows
  5. An integrated core movement:
    1. Planks
    2. Side plans
    3. Hip bridges
    4. Russian twists

To top it off, do 4 or 5 rounds all out with explosive movements.

 

"With any form of exercise, but especially with HIIT training, you really have to know how to micro progress yourself. Even just a set of dumbbells can make a huge difference in a HIIT workout." - Brett Hoebel

 

The Complex HIIT Workout

The Complex HIIT workout is made up of 5 different movement patterns with weights like dumbbells or a barbell. This workout is set up to have 4 rounds with 5 exercises and the goal is to complete everything within 20 minutes.

The Complex HIIT workout is task based in order  to see how fast you can complete all 4 rounds. If you go over 20 minutes, then you go over and that's fine. When you you're able to complete it in 20 minutes or sooner, you move up in weights.

Example workout:

  1.  Dumbbell jump squat
  2.  Walking lunge with the weight on your back
  3.  A dumbbell bench with your butt hanging off of the edge
  4.  A bilateral bench with butt off of the edge
  5.  A bent over row with a straight up barbell
  6.  A Swiss ball crunch with a dumbbell

 

About Brett Hoebel

As the author and creator of the revolutionary 20 Minute Body™ book and DVDs, and celebrity trainer on NBC’s The Biggest Loser season 11, Brett Hoebel is one of the country’s most sought-after experts for fast fat-loss, nutrition and motivation. He was also one of the health and fitness experts on Food Network’s Fat Chef, as well as the brains behind the RevAbs® DVDs from Beachbody (producers of P90-X). Greatist named Brett one of the world’s “Top 100 Health and Fitness Influencers” with others including Michelle Obama and Jillian Michaels; and has been touted as “Best of New York” by New York Magazine and Allure. His “fitness from within” philosophy and body-mind approach come from his struggles as an over-weight teenager and diverse experiences in different Eastern and Western disciplines, including his martial arts training in capoeira while in Rio De Janeiro, Brazil.

In addition, Brett earned his educational background with a pre-med neuroscience Bachelor degree and has been certified with many organizations including NASM, CrossFit, Yoga Alliance, and the C.H.E.K. Institute for Corrective Holistic Exercise Kinesiology and Nutrition & Lifestyle Coaching. A 15-year veteran in the fitness industry, Brett has shaped-up Hollywood’s finest, including Victoria Secret supermodels and A-list actors. He appears frequently on shows like Dr Oz, Steve Harvey, The Talk, The View and the Today show, and is a contributing fitness expert for publications, including Shape, SelfWomen’s Health, Vogue, and Details.

Brett’s passion, knowledge and creativity can be seen in the lifestyle-fitness programs he’s created, his company Hoebel Fitness, as well as his Rise Above Bullying campaign where he speaks at schools around the world to inspire and educate children on how inner-strength can turn pain into passion and is the key to overcoming adversity.

Thursday Night Live

Q & A Sessions with Rob and Devon

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

 

Join The Open Sky Fitness Podcast Group!

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

 

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

 

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

2:30  Join us for our Facebook Live event each Thursday at 7pm PST via our closed OSF Facebook group

6:00  How to get healthy when you struggle with willpower.

16:00 Buy your OSF apparel by June 1!

17:00  Introduction to Brett Hoebel

17:50 What's new with Brett since he was last on the OSF podcast.

21:00  The benefits of short, HIIT workouts compared to longer workouts.

23:50  What is HIIT training and how does it help the body?

28:40  Why stressing the body during a HIIT workout is actually a good thing.

30:15  Is equipment necessary for a HIIT workout?

33:00  The importance of micro-progressing and adding weights and bands to HIIT workouts.

35:10  What mistakes can people making when creating a HIIT workout?

36:30  How to warm-up for a HIIT workout.

38:40  How can someone who doesn't exercise frequently approach working out? Can they do HIIT training?

43:00  How to get used to lactic acid in the body during a workout.

45:15  The different styles of HIIT training: 30 High, 30 Low HIIT

50:30  The different styles of HIIT training: 4x4 HIIT

56:00  The Complex HIIT workout with weights

1:08:00  Dan Johns' Complex HIIT Workout

1:09:00  How to integrate simple exercises into your HIIT routine for a challenge.

1:11:00  Brett's final pieces of advice on focusing positively on your body and fitness.

1:14:30  Brett's experience recording workouts on the Great Wall of China

1:22:55 Closing comments with Rob

1:24:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 150 - Brett Hoebel: How to Create Your Own HIIT Workout! We hope you have gained more knowledge on how to be a healthier you.

Mar 21, 2017

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

 

Join Our March Madness Challenge!

Making Healthy Skills A Lifestyle!

We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle.

We'll begin on Sunday, March 5 and end on Saturday, April 1.

Each week, we'll be focusing on a different area of health and wellness using apps and tools:

  • Nutrition
  • Fitness
  • Mental Health
  • Relationships

Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.

 

 

 Are Steroids Worth The Risk?

 

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

 

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

Rob and his guest also spoke about:

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

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

 

CHECK OUT OUR BATCH COOKING SHOW!

Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes!

To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group.

Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

3:00  March Madness Week 3: Mental Health

6:00  The Open Sky Fitness Podcast Facebook Group

11:30  How can you get enough nutritious calories during the day when you spend most of you day out of the house?

23:30  All About Steroids

24:00  When did you begin taking steroids? How old are you now?

24:26  Why did you start to take steroids?

26:00 His size before steroids vs when he took steroids to now without steroids

31:00  Did you ever face a moral dilemma before you started taking steroids?

33:00  Do you think steroids will ever become legal?

33:20  Participating in testosterone hormone replacement therapy

35:00  What types of steroids are out there? How do you take them?

36:50  Is there a limit to taking steroids? How do you know if you're taking too much?

38:00  Is there a negative impact if you take too many steroids?

43:00  Are steroids something to you can do a couple of times or is there a drop off point?

44:00  What were the side effects that your body went through?

48:00  If you could, would you go back and recommend taking steroids to your younger self? Do you regret ever taking steroids?

52:00 Do you think the media is responsible for affecting men's body image and perception of themselves?

56:30  How much did it cost you to take steroids?

58:00  How did you keep up with your steroid use?

1:00:00 When did you decide to stop using steroids?

1:02:00 Did your body take any additional hits because of steroids? Any areas such as your kidneys or liver?

1:03:00  Was it easy to find a hormone therapy doctor?

1:06:00  Did you experience any type of depression post steroid use?

1:09:00  How many people actually do steroids?

1:13:00  Does Hollywood make it easy for its actors to have access to steroids and specific trainers?

1:15:00  How was your temperament while on and off steroids?

1:16:00  What has life been like now that you're off of steroids? What difference do you feel? How long does it take until you feel like you need to take steroids again?

1:17:30  How do steroids affect your day to day life?

1:18:30  What's next in store for you?

1:21:30 Closing comments with Rob and Devon

45:00  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Mar 14, 2017

Please leave us a review at openskyfitness.com/review

 

"A little challenge that creates easy wins for you and builds momentum has a huge impact on you." - Rob Dionne on the March Madness Challenge

 

 

Join Our March Madness Challenge!

Making Healthy Skills A Lifestyle!

We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle.

We'll begin on Sunday, March 5 and end on Saturday, April 1.

Each week, we'll be focusing on a different area of health and wellness using apps and tools:

  • Nutrition
  • Fitness
  • Mental Health
  • Relationships

Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.

 

16 Fitness Hacks to Get Healthy

 

"Most people don't realize how little they have to do in order to start living a healthy life."  - Rob Dionne

 

We're already on our second week of the March Madness Challenge! This week is all about fitness and Devon and I sharing 16 easy, simple hacks to help you get a jump on creating a healthier you.

 Try to add 1-2 of these 16 fitness hacks to your routine each week to help you get healthy:

  1.  Get your fitness out of the way and do it in the morning.
  2.  Schedule in your workout or other activity you want to accomplish.
  3.  Keep your workout short if you're just starting out i.e. a 10 minute HIIT workout.
  4.  Do short workouts during commercials when you're watching TV alone or with your family.
  5.  Make a date with your friends to work out and hold yourself accountable.
  6.  Drink a bit of caffeine i.e. coffee, green tea, matcha, maca powder to help pick you up before a workout.
  7.  Do little workouts while completing tasks: calf raises in line, wall sits while your brush your teeth, park far and walk to a store or your workplace.
  8.  Outsource and hire someone to help you: a professional nutritionist, personal trainer, or join a class
  9.  Stick to one program and see it through till the end.
  10.  Start simple workouts to get fit.
  11.  Kill two birds with one stone: Listen to audio books or podcasts only when you work out.
  12.  Keep an extra set of workout clothes in your car to take advantage of the opportunities you have to go work out.
  13.  Combine cardio and lifting workouts together by running or HIIT sets between lifts.
  14.  Do a 10-20 minute cardio exercise right after you lift weights to increase your heart rate at the end of the workout.
  15.  Join a community that helps you stay on track with your fitness goals.
  16.  Sign up for something to challenge yourself: 5k, 10k, triathlon, fitness competition or create a personal goal.

 

"You can create a community and surround yourself with a group of friends who want to do the same activities as you." - Rob Dionne

 

 

CHECK OUT OUR BATCH COOKING SHOW!

Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes!

To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group.

Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon: Learn about who Devon is!

2:30 Join our March Madness Challenge!

3:20  The Paleo Diet: What do you eat to follow it?

7:00  Facebook question: How do you find vegetables when you live somewhere where they're not available year-round (Alaska, Canada)?

12:00 16 Fitness Hacks to Kickstart Your Health Goals

12:45  1) Get your fitness out of the way and do it in the morning.

14:30  2) Schedule in your workout or other activity you want to accomplish

15:00  3) Keep your workout short if you're just starting out.

18:00  4) Do short workouts during commercials when you're watching TV alone or with your family

19:10  5) Make a date with your friends to hold yourself accountable

20:20  6) Drink a bit of caffeine i.e. coffee, green tea, matcha, maca powder, but not a pre-workout drink which has too much caffeine to help pick you up before a workout.

21:40  7) Do little workouts while completing tasks: calf raises in line, wall sits while your brush your teeth, park far from a store or your workplace.

23:00  8) Outsource and hire someone to help you: a professional nutritionist, personal trainer, or join a class

25:10  9) Stick to one program and see it through till the end.

26:50  10) Start simple workouts to get fit

29:15  11) Kill two birds with one stone: Listen to audio books or podcasts only when you work out.

31:15  12) Keep an extra set of workout clothes in your car to take advantage of the opportunities you have to go work out.

32:30  13) Combine cardio and lifting workouts together

34:20  14) Do a 10-20 minute cardio exercise right after you lift

35:50  15) Join a community that helps you stay on track with your fitness goals.

36:45  16) Sign up for something to challenge yourself: 5k, 10k, triathlon, etc.

38:00 Closing comments with Rob and Devon

45:00  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

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

Download Templates

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

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

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

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

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

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 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Jan 24, 2017

"It's so valuable to have a sustainable relationship with your body. Movement is medicine. People don't need doctors, chiropractors, or physical therapists. What they need is to become more active and that's when the personal trainer is the conductor of the locomotive system." - Dr. Craig Liebenson on how we can recover with the power of  functional movement

 

Join The Open Sky Fitness Podcast Group!

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

 

The Power of Functional Movement with Dr. Craig Liebenson

On this week's episode, chiropractor, Director of L.A. Sports & Spine, professor, and author, Dr. Craig Liebenson joined us to discuss how we can stabilize and strengthen our bodies.

But before Rob got into the interview with Dr. Liebenson, Devon and him wanted to talk about an awesome app that one of our OSF Facebook group members mentioned called Meetup.

 

Meetup App: Get Motivated to Stay Healthy

 

If you're struggling to stay fit and healthy, one great method to try is using the Meetup App. Look up people who are interested in doing similar activities as you such as hiking, biking, yoga, CrossFit etc so you can all workout together.

When you find a group of people who have similar interests as you, it can really boost your motivation. 

Another great thing about the Meetup app is that it's not just for meeting up to do sports or physical activity. You can also use it to talk to people about topics in your field, about family, or education, etc. It's a great way to make connections and network with people in your area.

 

Benefits of Functional Movement Exercises

By now you've probably noticed that a lot of exercises that are explained in health magazines or online videos only focus on isolated movements of one problem area. However, what we should be focusing on to help us avoid injuries and physical limitations are functional movement exercises.

Why are functional movement exercises so important for our health? It's important because all of the different parts of the body are connected. Therefore, you may have to focus on healing one part of the body to be rid of the pain in a totally different area.

Functional movement is about keeping our muscles strong as we go through life. It's about being able to bend, squat, and kneel without any pain as well as prevent falls, be spry, and move well when we're older

 

Investigate and Heal the Root of Your Pain

 

"Functional training is not a general thing. It's a very specific thing and is meaningful to the individual. There are different things that a tennis player needs to focus on compared to a runner." - Dr. Craig Liebenson

 

Just as our bodies are unique, so are our pains and injuries. To discover the root of your pain or ache, you have to look for hidden skeletons. The better you know your body, the more dependent you will be on yourself to find, treat, and heal any pain or soreness.

If you seek out a chiropractor, physical therapist, and/or personal trainer, they should all be working together and cheer you on during the entire process.

Don't be discouraged if you get to the point when you no longer believe that there is hope to healing your pain. We can turn our bodies around at any age. To begin feeling more active, just focus on simple movements and getting up during the day.

 

Recover with Functional Movement

 

"Everybody is an athlete in my mind. If you have a body, you're an athlete. I want everyone to develop a sustainable relationship with their body." - Dr. Craig Liebenson

 

To begin to heal his patients with functional movement, Dr. Craig Liebenson starts from the very beginning by looking at their chronological pasts. By learning what people have done in the past or their genetic history, he can understand what their body is capable of and what needs to be improved to boost their functional capacity.

With that knowledge, Dr. Liebenson teaches his patients how they should be moving and how to improve their mobility by simply modifying their movements when performing physical activities.

 

Healing & Strengthening Your Body at Home

 

To get started with healing your body through functional movement, you don't even have to leave your home. Just spend some time with yourself  to think about where the root of your pain may be located in your body.

After reviewing your history including pains, injuries, and stresses, focus on where your current pain is located. What have you done before to treat that area and what are your triggers? Triggers can be anything that irritates the body such as a movement or stretch.

By just modifying your body's movements, you can naturally stabilize and strengthen tissues without any weight lifting. 

 

Examples of Functional Movement Exercises

 

"Functional training is first about stability and then strength" - Dr. Craig Liebenson

 

When it comes to healing the body, don't do specific isolated movements or spot training. Instead, you want to retrain the body with functional movemnet patterns. 

Examples of functional movements for the knee when you need to stabilize and strengthen it include:

  • Lateral squats
  • Single dead lifts

Basic exercises that can help begin the process of including more functional movement in your workouts include:

  • Hip thrusts
  • Glute bridges

 

Don't Just Sit There, Get Up and Move

To have an active body, we need to be continuously focusing on functional movement. The simplest way for us to get started is to stop staying in a sedentary position for so long and just walk around. This is very important if you have a desk job and let's face it, these days we're all glued to our computers at work.

Try to find a way by adding movement to your day by either getting a Fitbit to motivate you, buy a standing desk, or take microbreaks during the day just to get up and walk around for awhile.

It doesn't have to be difficult to be active during the day. 

 

The Power of Functional Movement Each Day

When we stay inactive during the day, it can lead to other health problems that can be even more difficult to reverse such as obesity, Type 2 Diabetes, dementia, Alzheimer's, heart disease, cancer, and more.

 

About Dr. Craig Liebenson

Craig Liebenson The Power of Functional Movement Open Sky Fitness PodcastDr. Craig Liebenson is the Director of L.A. Sports & Spine which is a pain management, rehabilitation & performance enhancement center providing one on one musculoskeletal care.

Dr. Craig Liebenson's Career

He is an Adjunct Professor in the School of Chiropractic, Division of Health Sciences at Murdoch University, Perth Australia and consultant for the  the Anglo-European Chiropratic College M.Sc. programs in Chiropractic Rehabilitation. The first ever chiropractic member of the McKenzie Institute (U.S.) Board of Directors he serves on the editorial boards of numerous journals including the Journal of Occupational Rehabilitation; the PM&R  Journal of Injury, Function and Rehabilitation; the Journal of Bodywork and Movement Therapy; and Journal of Manual Therapy.

Dr. Liebenson is the first health care provider in California to receive a Certification of Recognition from the National Committee for Quality Assurance (NCQA) on Achievement of Recognition for Delivery of Quality Back Pain Care. He is actively engaged in ongoing research on the spinal stabilization system as a Visiting Scholar at Pr. Stuart McGill’s Spine Biomechanics Laboratory at the University of Waterloo. He began studying with both Dr. Karel Lewit and Pr Vladimir Janda beginning in 1987 and began hosting Pavel Kolar’s programs in the late 1990’s.

Published works by Dr. Craig Liebenson

Dr. Liebenson publishes extensively and is the editor of  the book/DVD Rehabilitation of the Spine: A Practioner’s Manual (2nd ed), 2007, DVD series Yoga & Ergonomics; Core Stability Training; & Functional-Performance Training and the The Functional Training Handbook (2014). He has had books published into Spanish, Greek, Korean, Chinese, and Japanese. He worked as team chiropractor for the N.B.A. Los Angeles Clippers from 2005-2009, consulted with the M.L.B. Arizona Diamondbacks, N.F.L. Seattle Seahawks, and Boston Sports Medicine and Performance Group. He serves on the Advisory Council for Equinox worldwide luxury fitness gyms.

 

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 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

3:20  Meet Up app: Struggles with Staying Motivated

9:15  Introduction to Craig

10:30  The beginning of Craig's interest with functional movement

13:00  Changes in the chiropractic world

15:45  How Craig helps his patients

19:30  Who are your clients? Are they mostly athletes or average people?

We have an inactivity crisis- obesity, type 2 diabetes,

23:30  Craig's definition of functional training

26:20  How do you help patients from your first meeting

31:00  How can we treat pain on our own?

33:30  How inactivity can harm our bodies

34:30 Functional Movement 101

38:10  How can someone create more mobility in their shoulder via the back?

40:00 Easy exercises to stretch and relieve your body

44:00  How we evolved to stand and sit up-right

47:00  The medial collapse of the knee for women explained

50:00  What do women need to be doing for functional training?

51:45  The benefits of functional training

54:40  Craig's struggles with mobility: what he works on or wants to work on.

59:00  Connect with Craig

1:02:35  Closing comments with Rob and Devon

1:05:00  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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 132- Dr. Craig Liebenson: The Power of Functional Movement! We hope you have gained more knowledge on how to be a healthier you!

Jan 9, 2017

"When you get intuitive with your body, you can be honest with yourself. That honesty and intuition really have to couple together and that will be your map to help you understand where your body is going."- Zach Bitter

 

Join The Open Sky Fitness Podcast Group!

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

 

A Short Guide: The New Year Big Gym Rush

Before you listen to the interview with Ultrarunner, Coach, 100 Mile American Record Holder, and 12 Hour World Record Holder, Zach Bitter, Rob and Devon had another special guest on the podcast this week.

CEO and owner of the Los Angeles StrengthRx CrossFit Gym, Justin Schollard, discussed with Rob and Devon about what to do when the big gym rush happens in January when the New Year Big Gym Rush happens across nation.

Whether you're a veteran gym goer or you're just starting to go the gym, you may find the gyms to be over-crowded, a bit chaotic, and unsure of what to do in some situations.

 

Read on to learn how we can all make the gym a great place to be for everyone.

 

Make Your Gym a Comfortable Place for Everyone

Meet New People & Create a Fitness Community

You might feel intimated or uncomfortable when you start going to a gym. You're not sure how to use the equipment, people are lifting heavier weights or are faster at you on a cardio machine, you don't know what to focus on etc.

The best way to get comfortable at the gym, is to meet new people. Join a class that interests you such as dance, cycling, or HIIT for example. That way, you get to know other members and trainers at the gym right away.

At CrossFit gyms such as Strength Rx, you can automatically sign up to join small classes with only 12-20 people per session. That way, compared to joining a 24 hour gym where you're all on your own, you have the chance to get to know others and belong to a community of people with similar goals.

If you are a veteran gym member, try to go out of you way to talk to new members. Even a simple 'hello' or smile will help people to feel welcome at the gym.

 

Go In With a Plan

A lot of people tend to wander aimlessly from one machine to the next without a real plan for the hour that they're at the gym. Instead of going to the gym with no idea what you're going to do, create a plan for yourself. Decide how many minutes of cardio you will do, if today is leg or arm day, how many reps you will do for each set etc.

If you know exactly what you're going to do for your workout, you'll feel focused and confident.

 

Take it Easy

Even if you decide you're going to the gym to walk on the treadmill rather than your neighborhood, you still have a plan and it will help you become more familiar with your new gym.

To help you get started with building your own workout plan, check out our Open Sky Fitness templates here:

Download Results Tracker here!

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

 

Gym Etiquette 101- To Cycle In or Not to Cycle In?

Should you ask to cycle in or wait for someone to be done at a machine? Try to cycle in! You can easily make a new friend or workout buddy at the gym by cycling in with another person. It can be intimidating, but people are usually very friendly and will let you cycle in if you ask politely.

If somebody is lifting way more than you, like 2-3 plates at the dead-lift for example, it's best to let them finish their set and use the equipment when they're done.

 

Zach Bitter: The Life of an Ultrarunner

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.

 

Discover Your Fitness Zone

 

"What I've found is that by just keeping your heart rate consistent, your body will experience enough stress so that it can adapt. But the body shouldn't receive so much stress that it need to spend so much time recovery from it." - Zach Bitter

 

You don't have to go all out to build your body and get faster. If you stay at a comfortable, elevated heart rate, you can easily get into the fitness zone every time you work out.

To discover your fitness zone, simply subtract your age from 180. For example, if you're 40, you're fitness zone heart rate is 180.

180 - your age =  approximately your comfortable heart rate zone

If you find yourself sprinting to stay at the heart rate or feel like you're just walking, tweak your speed until you find the heart rate that allows you to get a good workout in, but challenges you at the same time.

 

Train for a 100 Mile Ultra Marathon

Zach's advice for training and competing in a 100 Mile Ultra Marathon is to have a good time, but to also be prepared for it.

To train for competing in a 100 mile race, you need to design a training program that focuses on the race profile. How elevated is the land? Will you run on flat ground, up hill, or down hill? What is the terrain like? Will you be in the woods, a desert, a field?

Create a program that helps you to improve specific skills that will be necessary for your race. For example, Zach finds it difficult to run down hill so he'll train specifically to help his body prepare for running under that type of condition.

Have a good time and enjoy the process. If you stress too much or go out to hard in practice or the race, it can be a recipe for an injury. 

 

 

Cross Training for Running Competitions

Zach uses cross training as a means to help him strengthen any of his body's weak areas that need to be addressed such as the posterior chain.

His cross training includes:

  • Dead lifts
  • Isolated hamstring exercises
  • Back bridges
  • Kettlebell swings
  • Priming yoga
  • Kinesthetics exercises

 

How to Follow a Fat-Adaptive Nutrition

How do you get fat adapted? We've been told for decades that fat is bad for us, so it can be strange for a person who has avoided fat for most of their life to suddenly begin to start eating it more often. According to Zach, it can take a 2-4 week period to become fat-adapted.

During this time, it's best not to not stress out about your training. Take advantage of this time to focus on having a combined fitness and nutrition goal to re-program your body's recognition of fuel. When you follow a fat-adaptive nutrition guideline, you are convincing your body that it's main fuel is fat, not carbohydrates.

 

Zach's Nutrition

This is what Zach includes in his diet in order to be fat-adaptive:

Breakfast

  • Tea
  • Coffee
  • Coconut Milk
  • Almond Milk
  • Raw Honey
  • Almond
  • Coconut Oil

Post Morning Workout/Lunch

  • Eggs
  • Bacon
  • Stir fry
  • Coconut milk smoothie with possibly:
    • Berries
    • Melons
    • Sweet Potatoes

Dinner

  • Stir fry
  • Vegetable based recipes
  • Chicken
  • Beef
  • Fatty fish like Salmon
  • Protein based meals
  • Organ meats that are nutrient dense
  • Non starchy vegetables:
    • Spinach
    • Peppers
    • Beets
    • Avocados
  • Starchy vegetables on high carb days such as sweet potatoes

 

Become a  Fat-Adaptive Runner 

When you transition to being fat-adaptive, you don't have to stop workout out completely, but be honest with yourself. Go easy on yourself because you're body is going through a lot of stress by focusing on eating fats rather than carbs. Your body has to adapt to eating fat and adding exercise can put your stress too high. 

You'll notice your body changing when you feel tired and grumpy as you experience the "keto flu." After the switch, you'll feel a lot more energetic.

 

 

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 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

2:50 Introduction to Zach Bitter

3:50  Dealing with the busy New Years gym rush

8:30  How to get comfortable at the gym when you're a new member

13:30 Find people to encourage you and hold you accountable with your new gym goals

14:40 What equipment to use when you're a beginner and how to do a super set.

17:00 When should you go to the gym?

17:40 Gym Etiquette 101

23:30 Interview with Zach Bitter

24:10 The beginning of Zach's racing career

27:40  What does it take to train for an ultra run?

29:00  Keeping up a heart rate pace through training for ultra runs

30:45  What do you do to keep your heart rate down? Do you do interval training or sprints?

34:00  Find a comfortable heart rate zone for you.

35:15  What is the approximate heart rate for runners who can run 4 minute miles in a marathon?

36:25  What training do you do for an ultra marathon?

39:00  How do you train by running on just a track?

44:00  What's your mental focus for ultra marathons?

45:30  Zach's struggles during ultra marathons

47:20  Do you including any cross-training when you're preparing for ultra marathons? Is there a standard ratio of endurance vs strength that's relative to your goals?

51:00 What does your programming look like during the week?

53:30 Finding Your Inner Fitness Intuition 

59:20 What does 'fat-adaptive' mean?

1:02:20  What does your nutrition look like each day?

1:08:00 Why Zach decided to keep dairy out of his diet

1:11:10  How does your digestion affect your training? The importance of food for your training and performance.

1:16:30  How does one transition from getting energy from fats rather than carbs? How can a person do that when they're a distance runner?

1:25:00 What does a typical pre-race  and post-race meal look like for you? How many carbs do you eat on a daily basis vs an event day?

1:33:45  What's next for Zach and ultra running events

1:35:30  Contact Zach to be your running coach!

1:37:25 Closing comments with Rob and Devon

1:39:05 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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 130- Zach Bitter: Life of an Ultra Runner! We hope you have gained more knowledge on how to be a healthier you!

Dec 27, 2016

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

Join The Open Sky Fitness Podcast Facebook Page!

That's right! We have an Open Sky Fitness Podcast group where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

 

 Your Health and Wellness This Week:

Strength Training & Self-Care

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

But before we get into the interview with Lou, Rob and Devon share some self-care topics. Learn what it means when you judge other people, how you can turn your focus back to you, and when is a good time to help other people in need.

Lou Schuler's Fitness Advice

On this episode, you'll learn what it was like for Lou to start lifting weights as a teenager with minimal sources available compared to the immense amount of information that you can find today on the Internet and in magazines.

Today, As Lou reaches 60 years of age, he's realized that his focus on strength training and fitness has shifted compared to when he was younger.

Lou currently works out about 3 days a week and focuses on core stability training and mobility training. By focusing on more isometric exercises, Lou has been able to focus on improving his balance while still staying strong, stabilizing the muscles, and avoiding joint pain.

Growing Stronger Over Time

Whether you're just beginning to strength train or you're returning to it after a break, it's important to start with the basics and progress over time.

Lou's advice is that you shouldn't feel that you need to speed up your workout to lift heavy weights or take on a Cross Fit class. Don't do anything intense until you've mastered the basic movements.

Back to the Basics of Strength Training

Even if you've been lifting for years, going back to basics with a program that includes completing 2 sets of 12 repetitions can be fatiguing because your body has changed over time and it's not used to doing this exercise.

 

 

Staying Strong for Life

When we're young, and especially if we're involved in sports, we can feel unstoppable. It's a great sensation to feel like you're unbreakable and don't have any limits when it comes to pushing your body's limits. On the other hand, not matter what our age is, we all need to take care of our body's health for life

Athletes try to lift more than they can really handle and that's where injury comes into play.

As we age, just like Lou, different types of strength training and balancing exercises come into play. At some point in our lives, we begin to prioritize exercises that help us to stabilize our body and condition the muscle to help reduce any type of future injury. If an injury should occur, we want to make sure that our body is strong enough that we can recover quickly.

 

Staying Healthy With Age

 

"There is no turning back the clock. I'll never get back the body that I used to have when I was 30, 40, or even 50. There's just no way." - Lou Schuler

 

A lot of people may believe that they can have this same body forever by taking a special pill, but we have to realize that our bodies will age and we cannot workout at the gym in the same matter that we did when we were younger.

As we get older, it can be discouraging to think about everything that our bodies used to be able to do when we were younger that we cannot do now. However, the best thing about gaining experience with fitness and strength training over time is that we know our bodies better than we did before. Now we can suspect when an injury might come up, we know when to slow down, and we recognize when we've reached our limits.

We just have to treat our bodies well over time and take care of it the best we can through fitness and nutrition.

 

 About Lou Schuler

 

Lou Schuler is an award-winning journalist, a certified strength and conditioning specialist, a contributing editor to Men’s Health magazine (you can find most of my articles here), and author or coauthor of many popular books about diet and strength training.

Lou's latest book, Strong, came out November 10, 2015. He and Alwyn Cosgrove wrote it as a follow-up to The New Rules of Lifting for Women, which is by far the most influential of the five books in the New Rules of Lifting series.

Lou also wrote The Lean Muscle Diet with Alan Aragon, which came out in December 2014, along with The Book of Muscle (with Ian King), The Home Workout Bible (with Mike Mejia and many other contributors), and The Testosterone Advantage Plan (with Jeff Volek, Mike Mejia, and Adam Campbell).

Lou recently self-published his first novel, Saints Alive, and he is a coauthor of How to Get Published: Writing Domination in the Fitness Industry, which he wrote with Sean Hyson and John Romaniello for all the trainers and nutritionists who’ve asked him over the years how to break into his field.

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

4:00 Judging others and what that says about you

11:00 Taking the opportunity to focus on yourself

13:00  Being proactive and eating healthy during the holiday season

21:00 Introduction to Lou Schuler

21:30  Lou's book series: The New Rules of Lifting

27:00  Men & Women: What's the potential for gaining muscle? What programs can they do?

29:30 How much should we lift to gain upper body strength?

31:30  Different fitness programs for different reasons

32:30  Lou's background

36:10 What sources were you relying on for fitness advice when you were a teenager? How did you learn how to lift?

39:00  How did you become a journalist for fitness articles?

42:30  Where is the best place to start for strength training basics? What should we focus on?

49:00 The state of mind as we age and how we see fitness

52:50  How has your fitness regime changed over the last 20 years?

56:40 The mentality around fitness and strength training for athletes

58:00 At 60 years, what is your workout like?

1:03:00 What do you do when you get bored with lifting?

1:11:00 What is your style of eating?

1:13:40  How can people get in touch with you?

1:15:00  Closing comments with Rob and Devon

1:16:35  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

 

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

Download Templates

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

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

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

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

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

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 128- Strength Training Made Simple with Lou Schuler! We hope you have gained more knowledge on how to be a healthier you!

Dec 20, 2016

Join The Open Sky Fitness Podcast Facebook Page!

That's right! We have an Open Sky Fitness Podcast group where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

 

Upcoming Open Sky Fitness Podcast Guests: Zach Bitter and Lou Schuler

This Thursday, December 22nd, Rob will be interviewing two upcoming OSF Podcast guests: ultra runner, Zach Bitter, and award-winning fitness journalist and author, Lou Schuler. If you have any questions you would like to ask them, email us at rob@openskyfitness.com or devon@openskyfitness.com.

You can even record you own question on the Open Sky Fitness website. Just click on the "Send Voicemail" button on the homepage. It's as easy as that!

zach-bitter Open Sky Fitness
Zach Bitter
lou-schuler open Sky Fitness Podcast
Lou Schuler

 

 

 

 

 

 

 

 

 

 

 

Healing from DOMS: Road to a Healthy Recovery

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.

 

Healthy Snacks: Dark Chocolate

Not only has DOMS been a topic of conversation on the OSF Facebook group, but healthy snacks have been a hot topic as well. One of the best healthy snacks you can eat is dark chocolate. Yes, you read that right. Dark chocolate has amazing benefits for our bodies.

Tune in as Rob and Devon share what ingredients to look for in a dark chocolate, what ingredients to avoid, and how dark chocolate can boost your overall health.

 

Why Dark Chocolate?

Dark chocolate is a really great source of micro nutrients, vitamins, and minerals such as:

  • Iron (good for those who are anemic)
  • Copper
  • Magnesium
  • Fiber
  • Potassium
  • Phosphorus
  • Zinc
  • Selenium

It also bioflavonoides which help protect you against the sun.

 

Best Dark Chocolate Ingredients

When looking for a great, healthy dark chocolate, the ingredients should include:

  • 85% and above amounts of cacao whether it's a butter, liquor, mask, or pastel
  • Natural vanilla extract
  • Low amounts of sugar
  • Coconut butter or cream (sometimes included to make it creamier)

Avoid any dark chocolate products that include:

  • High fructose corn syrup (common in popular brands like Ghirardelli)
  • Artificial flavorings
  • Vanillin (the artificial version of vanilla extract)
  • TBQ preservative
  • Partially hydrogenated oils (aka trans fats)
  • Soy lexatin (common in chocolate and it's a thick gummy part from soy to keep the chocolate together)
    • If the dark chocolate includes this ingredient, make sure it says non-GMO

 

How much dark chocolate can you eat?

Just have a square or two squares with something else like fruit (blueberries and cranberries) or yogurt or nuts for a delicious snack. 

There is caffeine in chocolate so try to avoid it at night.

If you eat dark chocolate with blueberries, the chemicals in the chocolate can actually help increase the fruit's antioxidant level by a large amount.

 

What is DOMS?

Delayed Onset Muscle Soreness or DOMS is the feeling of intense soreness that you feel within 24-48 hours of working out. It peaks during the first two days and can last for about 4-5 days afterwards as the pain slowly decreases. It usually occurs after you lift heavy weights or have completed an eccentric exercise.

 

What Causes DOMS?

 

"Muscle tears are necessary to build stronger muscles, but the pain that goes with it in the training process is a trauma that your body is not used it and it has to adapt." - Rob Dionne

 

There are many theories behind what cause DOMS, but scientists do not have an exact answer for us. In fact, no one truly knows what causes DOMS or how to speed up the healing process.

One common belief is that DOMS happens because of a build up of lactic acid in the muscle after a workout. The lactic acid blocks circulation and creates soreness. However, what most likely causes DOMS is probably the tears in the micro muscle fibers that have to be repaired.

Muscle soreness really isn't a bad thing. In fact, the muscle tears  that cause us to be sore are necessary to build stronger muscles. If our muscles are not broken down from a workout, then the repair process cannot happen to build our muscles.

Common causes of DOMS includes:

  • Lifting weights
  • Jogging
  • Plyometrics or jump training
  • Eccentric exercises
  • Physical stress
  • Metabolic stress
  • Other forms of stress on the body

 

What Can Make DOMS Worse?

The following can make DOMS worse and difficult for your body to heal:

  • Dehydration
  • Vitamin D deficiency
  • Sleep deprivation
  • Mental stress
  • Emotional stress
  • Poor nutrition
  • Caffeine

It's very common for people to have a Vitamin D deficiency. If you believe you may have this, you can take a supplement.

Poor nutrition and caffeine is linked to sleep deprivation. If you drink a lot of coffee or other caffeinated beverages throughout the day, you probably won't be able to sleep and therefore your body will not be able to recover.

 

The Differences Between Eccentric, Concentric, and Isometric Exercises

Eccentric exercises focus on lengthening the muscle in a controlled motion. As you lower the weight down from a bicep curl, you lengthen your muscle. A strong lowering motion can easily be too hard on the body. This action can over stress your muscle to the point that it can potentially tear it and cause DOMS.

Concentric exercises focus on pulling and shortening the muscle. One example is a bicep curl. With each bicep curl, you are putting stress on the muscle by pulling it up and shortening it.

Isometric exercises are caused by holding a position for a couple of seconds. Isometric exercises include doing a plank exercise or freezing your position during a bicep curl to keep a muscle active.

 

Side Effects of DOMS

Side effects of DOMS includes:

  • Pain
  • Swelling
  • Stiffness
  • Soreness
  • Muscle tenderness
  • Strength loss
  • Inflammation
  • Weakness
  • Nausea

 

Recovering from DOMS

 

"Having DOMS is like having a cold. You can't get rid of it; you just have to let it run its course. The only thing you can do is to take care of yourself during the process and make sure you're not over doing anything to prolong the recovery stage." - Rob Dionne

 

How long do you need to recover? It's really up to your body. If you bench press 100 lbs and go back to the gym 2 days later and you can only bench press 85, then you didn't give your body enough time to recover.

You should give your body enough time to recover so that the next time you're still able to bench press 100 lbs or a bit more.

 

Preventing DOMS

To best thing that you can do to heal DOMS is to simply prevent it from happening in the first place.

To prevent DOMS, you can do two things:

1) Ease into a workout program.

2) Warm up with specific movements.

Easing into a workout program

Take your time easing into your workout program. It may take weeks or months for you to finally get to a point where you're comfortable with pushing your body with a cardio or weight lifting workout.

Even if it's just beeen a couple of weeks or months since you've been to the gym, take your time to ease yourself rather than going at it full force. A lot of former athletes make the mistake of thinking that they can take a break from training and continue right where the left off before. 

You'll still feel sore after an easy workout, but no to the point that the pain is unbearable for 4-5 days like with DOMS.

Warm up with specific movements

Some studies have shown that by taking the time to warm up specific muscle groups before your workout can help prevent some of the pain caused by DOMS. When you warm up, you create an elasticity in the motions.

Before you get into your full workout, do a jog and do a couple of sets of super light weights (squats, bench press).

Tumeric has also been shown to help with DOMS by adding it to your beverages or including it in recipes. It's been said that the body can better absorb it if pepper is mixed in.

What About Stretching and Massages?

Stretching is essentially doing the same thing as a massage. It can help with temporary relief and has a beneficial impact overall for your body, but it will not impact your DOMS.

When you have muscle tears, tendinitis, or inflammation, stretching is not really the best thing and it can create more pain. Instead, a trigger point release is better by massaging the muscle and pining the muscle and moving it through a range of motion and releasing the pressure. Release the tension by lengthening the muscle and help improve your range of motion.

Sometimes recovery just takes time and you have to be patient. DOMS is just your body adapting to your muscles recovering and growing. 

 

Temporary Relief from DOMS

There is no exact cure for DOMS, but there are several steps you can take to help give your body temporary relief from the pain.

Besides massages and stretching, Ibuprofen, other NSAIDs, and icing can help take the pain away for a moment, but they cannot heal the body. In fact, ibuprofen and icing make the situation worse by stopping the healing process that happens when inflammation is trying to help heal and rebuild muscle tissue.

Epsom salt baths, compression garments, and water will not help cure DOMS either.

Compression garments will actually block the flow of circulation in your muscles and don't have an impact on DOMS.

Water is very important to help you stay well hydrated, but will not have an affect on DOMS either.

The best thing to do is try to prevent DOMS from even happening in the first place. 

What if the Muscle Pain Lasts for Weeks?

If your DOMS lasts for weeks, then you may have torn a muscle or have another sickness in the body such as a Vitamin D deficiency.

If you've torn a muscle, it may take much longer for your body to recover. It's common to have a Vitamin D deficiency and it's recommended to take a year round Vitamin D supplement.

 

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 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

2:40  Healthy snacks: What to look for and what to stay away from with dark chocolate

16:10  DOMS: Delayed Onset Muscle Soreness

18:00  Side effects of DOMS

21:50  What causes DOMS?

24:00  Actual causes of DOMS

32:00  What doesn't help DOMS- NSAIDS, icing, and water and more

46:15  What makes DOMS worse?

51:30  What can you do to help prevent DOMS?

58:00  Closing comments with Rob and Devon

1:03:55  Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 127-  DOMS: Delayed Onset Muscle Soreness? We hope you have gained more knowledge on how to be a healthier you!

Sep 13, 2016

Leave us a review at http://openskyfitness.com/review

What's Going on in Your Fitness World?

 

"Life is happening to you right now; you might as well embrace it."- Selene Yeager

 

Before you jump into listening to my interview with Selene Yeager about The Evolution of the Fitness World, take a moment to think about what's going on with your own health and wellness. Are you on the right track to reaching the goals that you want to achieve? Are you sticking to eating healthier and working out on a regular basis?

Why did you start this health journey and process? What was your own "a-ha moment" and fitness evolution?

Last week on Episode 112: Dr Jonny Bowden-Breaking Down Cholesterol and Nutrition Myths, Devon and I shared some tips on how you can begin to live a healthier life and we'd love to hear your progress!  You can share it with us however you like including  our new Open Sky Fitness Podcast Group on Facebook.

 

Take Baby Steps Towards Fitness Goals

If you didn't start any of the healthy habit tasks that we talked about last week, just remember that you don't have to complete the tasks perfectly. This exercise is just to help you get a good start on creating healthy goals and it's all about taking baby steps.

We all go through different processes to get healthy and the length of that process will vary from person to person. If you only focus on the end result, you can get easily frustrated. Take it one day, one goal, one meal, or one workout at a time and before you know it, you will accomplish what you want to get done and be where you want to be!

 

Connect With Us!

Leave us a review on iTunes! or text OSFreview to 33444 to get the link

Start Building Your Own Workouts!

Download Results Tracker here!

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

 

About Selene Yeager

Selene is a top-selling professional health and fitness writer. She has authored, co-authored, and contributed to more than two dozen book titles. Her work has appeared in numerous media including Details, Shape, O, the Oprah Magazine, Oz, the Good Life, Fitness, Redbook, Men’s Health, Women’s Health, Marie Claire, Better Homes & Gardens, Good Housekeeping, Runner’s World, More, Cooking Light, The Bottom Line, and Cosmopolitan.

You can learn more about training, nutrition, and other pieces of advice from Selene each week as Bicycling Magazine’s “Fit Chick”.  Selene is also a certified personal trainer, USA Cycling certified coach, pro mountain bike racer, and All-American Ironman triathlete.

 

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!

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 and even text OSFreview to 33444 to get the link.

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:10  Episode Opening with Rob

3:45  Check out the Open Sky Fitness Podcast Group!

4:00 Tiny, baby footsetps to becoming a healthier you.

6:00  What was your a-ha moment along your fitness journey?

12:40  Introduction to interview with Selene Yeager.

13:30  Selene's career as a fitness writer.

16:30  Where did your passion for cycling and fitness begin?

19:30  What's it like to be in a mountain bike race as a woman?

25:50  How does training compare when it comes to women and men? For biking competitions?

29:50  The evolution of fitness and athleticism for women: Why are women better at swimming?

31:15  What is it like to swim competitively in fresh water vs. salt water?

31:50  The Evolution of Fitness: Beliefs, Fads, and Myths

36:30  Who is responsible for fads and myths about health and fitness? What do women want?

38:30  What type of magazine article title would entice you to read it?

39:00 Myth: Do men and women have to be afraid of growing big muscles?

40:20  What are your thoughts on long distance cardio vs. HIIT training?

41:10  How can people do long distance cycling and HIIT to lose weight? For competition?

43:15  Do you find long-distance exercise to be meditative?

44:35  What does your training schedule look like?

45:20  Do you do any cross-training along with cycling?

47:00 Does it help you to cycle in groups and to have accountability training  partners?

49:00 What's your take on nutrition? What have you noticed over the years with Nutrition Evolution?

53:35  Why you can't follow both a high-fat (Ketogenic) and high-carb diet at the same time.

57:00  How New-Age technology  and the internet helps us to better understand nutrition and health.

1:00:45  Fact or FictionCan pregnant women continue working out throughout their pregnancy?

1:02:45 What can women expect during pregnancy with their weight?

1:05:20 What piece of advice would you give to people?

1:06:55  Closing comments with Rob

1:10:10  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 113-Selene Yeager: The Evolution of the Fitness World.  We hope you have gained more knowledge on how to be a healthier you!

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