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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 pasted, hectic world we live in. The Open Sky Fitness Podcast is perfect for men and women who are trying to get back in shape after neglecting their health after years of focusing on their jobs or building a family. Remember what it was like when you were 20 years old? Diet and exercise wasn't a thing. If you worked out for a few days or stopped eating cheese burgers for a week, you'd drop ten pounds. Too bad we can't live in that reality forever. Welcome to life after 30. Rob & Devon would like to help you find the right path for this moment in your life. We don't believe in going on a diet. We don't believe there's only one way to achieving the body you want. We do believe in creating a lifestyle that allows you to have the best of both worlds...eating delicious food and being healthy at the same time. It is possible. Just listen to our show and you'll see! If you have questions you'd like us to answer on our show or via email, feel free to contact Rob. If you'd just like to write us a letter and give us your feedback, we'd love that too. Send everything to Rob@OpenSkyFitness.com Thanks for listening! Enjoy the show.
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Now displaying: Category: fitness
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!

Aug 30, 2016

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

Download Results Tracker here!

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

This final week, Devon and I are sharing with you How to Use Muscle Recovery to Your Advantage! It's so hard to believe that this is the last week of Strong People Are Awesome Month on the podcast! We hope you enjoyed this month of advice on how you can become a stronger, healthier you!

At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strength training exercises to your workout routine.

We hope you were able to takeaway something from our podcasts this month that will help you create healthier habits. As a recap, here are all of the different strength topics that we covered this month:

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Workout

Strength Week 4: How to Balance Strength Training with Multiple Strategies

Strength Week 5:  How to Use Recovery to Your Advantage

Not only is it important to build strength in the gym, but it's important to take the time to recover afterwards.

This week, 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.

If your injury is chronic and painful, it's best to go see a doctor for an MRI. Then, you and your doctor or chiropractor will really know what is going on with your body and how to recover from your injury.

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?

How to Recover Muscles After A Workout

Your muscles don't begin to get stronger until you've allowed them to rest during the recovery stage. Therefore, how you'll recover your muscles after a workout depends on what kind of workout you've done. The more intense the workout, the more time your body will need for muscle recovery to build strength.

As a rule of thumb, you should give your body 48-72 hours to recover before your next strength workout. 

Muscle Recovery for Building Muscle

If your goal is to build muscle, you should rest for longer periods of time during both the workout itself and after you've left the gym. lifting heavy weights can be difficult so make sure you have a personal trainer or spotter with you so they can help!

If you're spending a lot of time focusing on one part of the body such as your chest, you may need 72 hours to a full week to recover and do another chest day.

If you enjoy intense lifting days to build muscle, just focus on one area of the body each day i.e. Monday is chest day, Tuesday is leg day, Wednesday is arm day and so on.

How to Recover After Powerlifting?

When it comes to power lifting, a lot of people will only do about 1-3 reps with maximum weight and wait around 10 minutes between each rep. Depending on the intensity of your workout, you may need a long recovery time when you leave the gym.

How to Recover Muscle if Your Goal is Endurance

If your goal is to build endurance rather than muscle, use lighter weights or do a machine circuit. Between each set, take about 15 seconds recover before you move on to the next exercise.

An endurance workout will allow you to work different muscles in one day since you're not lifting as much weight. Feel free to recover for just 48 hours when it comes to less weight.

Click here for Rob's circuit workout: http://openskyfitness.com/first-month-building-muscle-the-workout/

The Difference Between Passive and Isometric Stretching

Unfortunately, passive stretching won't do too much for you when it comes to muscle recovery. What you should be focusing on doing instead is isometric stretching.

Isometric stretching is an active stretch because you engage the muscle while you're stretching.

Isometric stretching can easily be added to your weekly workout and as part of the recovery phrase. Consider doing yoga, dance, or gyrotonic pilates.

Rollers for self myofascial stretches or a professional massage to work out any kinks and sore areas are also very helpful.

How Can Nutrition Help Your Muscles Recover?

If you're new to strength training, you don't have to take a protein shake after a workout unless you're busy right and you need to consume something quickly.

If you do have time to eat a meal or snack, focus on eating real, not processed food. Eat food with good nutrients such as fruits and vegetables. Stay to the outside aisles of your grocery story where all the natural foods are located. Anything in the inner aisle is usually processed and full of hidden, unhealthy sugars.

Other ingredients that are great for muscle recovery or inflammation are turmeric and ginger. Try adding turmeric to coffee and ginger to tea or a Thai meal.

Some supplements you can also try include fish oil, magnesium, MSM, and Vitamin D

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

Download Results Tracker here!

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, a review of the show, or suggestions on 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

1:15  Episode Opening with Rob and Devon

2:40  What is recovery?

5:20  How to build muscle with recovery

9:10  How to recover muscles if your goal is to build endurance.

11:00 How to recover once you're completely done with your weight lifting workout.

16:05  All about injury prevention

17:35  How to prevent common back injuries and recover muscles

26:00  What are some imbalances that could be happening because of neck pain?

28:00  How to prevent and recover lower back injury

33:00  Why strength training is vital for a healthy body and preventing pain.

35:45  What exercises to do to build a strong back.

37:45  How to deal with and prevent shoulder injuries

47:15  Tools and tips to strengthen your body and prevent injuries with self massage and self myofascial release

52:00 When to stretch and what kind of stretches to do for muscle recovery

59:00 How to recover when you sleep.

1:01:30  Nutrition: When do I need to take my protein shakes?

1:03:20  How can nutrition help decrease inflammation?

1:04:20  How to help muscular pain with gels, creams, supplements, and oils.

1:09:50  How to heal hip pain from running?

1:16:00  How can you improve your athletic ability when you've hit a plateau?

1:22:30  Closing comments with Rob and Devon

1:23:50  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 111-How to Use Muscle Recovery to Your Advantage.  We hope you have gained more knowledge on how to be a healthier you!

Aug 23, 2016

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

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

As we announced at the beginning of the month, August is Strong People Are Awesome Month and this week we're sharing our fourth week of tips. This week, Devon and I are sharing with you How to Balance Strength Training with Multiple Strategies!

At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strength training exercises to your workout routine.

That's why we're dedicating this month to talk about a different strength topic during each podcast to help you get strong:

 

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Workout

Strength Week 4: How to Balance Strength Training with Multiple Strategies

Strength Week 5:  How to Use Recovery to Your Advantage

 

I also had a great talk with Dr. Lonnie Lowery of the Iron Radio podcast! Lonnie has been an important voice in the community of strength training and body building. It was perfect to have him on the podcast for Strong People Are Awesome Month and we discussed a variety of topics regarding the field of health and fitness.

As an Assistant Professor of Exercise Science and Human Performance at the University of Mount Union in Alliance, Ohio, Lonnie has done a lot of research on dietary protein and health, caffeine and coffee products and resistance exercise. Curious about this, we talked about how coffee can actually help improve athletic performance and keep you healthy. I learned so much by talking with him and I hope that you do too!

Why Is It So Important To Create Multiple Workout Strategies for Strength Training?

When you create your own gym or home workout, it's important to go in with a plan. If you decide to do a workout with no focus such as "today's arms day" or "today, I'm going to increase my lifting weight by 5 pounds," then you're not going to achieve the results that you want.

Try not to leave things up to chance and build your workout program in advance. If you do this, you're so much more likely to succeed! 

How to Balance Out Your Weekly Strength Training Workouts

So how can you balance all of your strength training and everything that you've learned this month on how to get strong? By creating multiple strategies. Mix up  your daily workout with either weights at the gym or HIIT cardio workouts that can be done from home. For example, Monday, Wednesday, and Friday are weight days with templates while Tuesday and Thursday are home workout days.

Then save one day of the week (such as Saturday) for a fun workout day by doing something active that you love whether it's swimming, surfing, hiking, rock climbing etc. You can even use that day to morph both lifting and HIIT workouts into one long workout by lifting for 45 minutes and then doing a quick 15 minute cardio workout to get your heart racing.

Just make sure to do lifting first and then HIIT cardio to make sure you're not too tired. Focus on building your muscle first and then finish with cardio. 

When Can You Increase The Amount of Weights to Lift? When Should You Decrease and Deload?

To ensure that you continuously see results from your strength workouts, it's important that you're constantly challenging yourself by increasing the amount of reps and sets each week. 

Even if you do just two extra reps and maybe one set, you will be able to see a difference in your body. Before you know it, you'll find that the amount of weights that you are lifting is too easy and you can increase it by 5-10 pounds.

As another reminder, this month is all about creating healthy habits. When it comes to increasing reps and weights, you just want to take baby steps. Don't push yourself to do more than your body can handle. 

About every 5-6 weeks or when you notice that you're at a plateau because you've been overworking your body, take a week to do a deload phase. During this phase, you will cut everything in half: the amount of weights you're lifting and the number of repetitions and sets.

The deloading phase allows your muscles to recover. You'll still be focusing on exercising your body's range of motion, but you'll also be allowing your muscles to relax by not lifting a ton of weight for one week. 

How to Build Your Results Tracker?

Having a results tracker is very important to help you keep track of your progress each month. When it comes to weight lifting and strength training, you cannot rely on a scale because what usually happens is that you'll notice that you probably haven't lost any weight. You might not have lost any weight because your fat may have turned into muscle. Here are some better ways to help you keep track of your results and keep you motivated:

  1. A body fat test
  2. Progress photos
  3. Circumference measurements

All three methods are great and proven result trackers, but just a couple of things to keep in mind. If you decide to take before and after progressive photos of yourself, be proud and kind to yourself rather than judgmental of your body. If you prefer, save your first pictures to look at for later when it's been awhile since you started your new strength training program.

If you decide to take circumference measurements, use a clothing tape measure and ask someone to help you do it. Always make sure you take measurements in the same spot whether it's your neck, hip/waist (the smallest part), arms, legs etc.

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

About Dr. Lonnie Lowery

Dr. Lonnie Lowery is an exercise physiology and nutrition professor of ten years and a competitive bodybuilder. He has written both scientific and lay articles for most major fitness publications and he co-hosts www.IronRadio.org where he can be reached.

He has provided material for many major fitness publications (Muscle and Fitness (-Hers), Men’s Health, Testosterone, Flex, etc.) and a number of textbook publishers (Lifestyles Changes: Washington Press, 2003; Sports Supplements: Lippincott Williams & Wilkins, 2001; multiple nutrition titles for Wadsworth/Thomson, 2002-2004; Essential of Sports Nutrition & Dietary Supplements: Lippincott Williams & Wilkins, 2006).

Dr. Lowery is a registered and licensed dietitian specializing in sports nutrition, a member of the Board of Directors for a national exercise physiologist association, the co-editor of a professional national newsletter for exercise physiologists, and is the current President of his state’s exercise physiology organization.

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, a review of the show, or suggestions on 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

1:15  Episode Opening with Rob and Devon

5:10  How Do You Build a Cohesive Workout Plan for Yourself?

7:30  Examples of a multiple strategy plan for strength workouts

9:30  How to morph your lifting and HIIT workouts together

11:45  Why it's important to increase the amount of reps and possibly sets each week

14:30  How and when to do a de-load phase

16:10 How to Build Your Results Tracker

23:15  Introduction to Dr. Lonnie Lowery

23:45  When did you first become interested in fitness and body building?

26:35  How many lies are out there in fitness magazines like Flex?

28:25  Have you ever tried out steroids to see how they would work for you?

32:30  What types of resources such as books do you recommend for people who are interested in body building and strength training?

35:00  How can we sort out which information about body building is legit and what is not? Where can we find the right answers for our different body types?

41:50  How do you approach nutrition with either your students or with clients?

45:10  How can you do a proper assessment of your fitness and nutrition habits?

55:00  What are some of the findings that you discovered in your research about coffee?

59:40  What's your recommendation for how much coffee to drink before a workout?

1:02:00  How much coffee is in Starbucks' Via Instant packets?

1:03:45  What are some psychological strategies to help people create healthy habits?

1:17:35  What's your piece of advice for people on what they should get started on today for a healthier life?

1:24:00  Closing comments with Rob

1:25:00  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 110-Dr. Lonnie Lowery: How to Balance Strength Training with Multiple Strategies.  We hope you have gained more knowledge on how to be a healthier you!

Aug 16, 2016

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

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

As we announced at the beginning of the month, August is Strong People Are Awesome Month and this week we're sharing our third week of tips. This week, Devon and I are sharing with you How to Build Your Own Gym Workout!

At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strength training exercises to your workout routine.

That's why we're dedicating this month to talk about a different strength topic during each podcast to help you get strong:

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Workout

Strength Week 4: How to Balance Everything with Multiple Strategies 

Strength Week 5:  How to Use Recovery to Your Advantage

Don't Feel Overwhelmed by Strength Training

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

But that's whey Devon and I are taking each week to talk about a different theme around strength training and building muscle. Each week is a baby step for you so that by the end of the month, you will have all the tools you need to build strength and feel confident. 

Don't try to do everything at once and just take each week as it comes this month. That's why we've provided you with a free gym and home workout template so that you are prepared for the gym and you have a plan. 

What to Do if You're Brand New to the Gym?

Doing workouts at home is a good start before you switch over to the gym. These workouts can help you get into the habit of working out continuously and building strong muscle. Click here to check out our podcast on How to Build and Maximize Home Workouts to learn more: http://openskyfitness.com/homeworkouts/

If you're new to a gym or you haven't lifted weights before, it's a great idea to go and talk to a personal trainer that works there. Ask them to show you how to do certain exercises and use machines to ensure that you're lifting properly. They can watch and help you adjust until your technique is perfect and you're doing your workouts correctly and safely. 

If you want us to help you with your technique as well, just send a video of you doing the exercise to rob@openskyfitness.com

How to Become Comfortable with Being Uncomfortable 

These templates and our tips will help you to begin feeling comfortable get out of your comfort zone. Once you begin adding strength training to your workout, you'll see amazing benefits. You'll have a strong body and muscles, more energy, better joint flexibility, and good bone strength. The more lean muscle you have from strength training, the more fat your body can burn. 

Part of feeling comfortable with going to the gym is having a strategic plan and knowing what your going to focus on that day. Work different muscles on different days and switch it up. If you can only do one day of working out, try your best to work all of the different body parts-legs, arms, shoulders, back, glutes etc. 

If you're adding strength training and you already feel comfortable, test yourself even more to get out of that new comfort zone. Part of being comfortable with being uncomfortable includes testing your limits by adding more weight or repetitions to add more muscle.

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

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, a review of the show, or suggestions on 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

1:15  Episode Opening with Rob and Devon

8:45  Your gym workout template

12:35  What can pushing and pulling exercises do for your body?  Which types of workouts should you do to work those muscles?

15:00 What are sets? How can you follow them in Rob's template?

20:50  Be comfortable with being uncomfortable. Gain muscle by adding on more weight and testing your limits.

25:55 What's the difference between working out at home and working out at the gym?

30:10  How can someone with Spina Bifida lose weight, build strength, and improve balance?

41:00  How can you build more strength when transitioning to living a healthier lifestyle and being a first time lifter?

52:00  What nutrition programs are great when on a budget and you have a family?

53:15  Closing comments with Rob and Devon

54:20 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 109-How to Build Your Own Gym Workout. We hope you have gained more knowledge on how to be a healthier you!

Aug 9, 2016

Free Home Workout Templates!

As we announced last week, August is Strong People Are Awesome Month and this week we're sharing our second weeks of tips which includes how to build and maximize home workouts!

At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strengthening exercises to your workout routine.

That's why this month, we're dedicating this month to talk about a specific topic during each podcast that helps you build strength:

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Work Out

Strength Week 4: How to Balance Everything with Multiple Strategies 

Strength Week 5:  How to Use Recovery to Your Advantage

 

It's Easy to Build and Maximize Home Workouts

It may seem difficult, but building and maximizing home workouts is actually quite simple. Better yet, you can do them anywhere and at anytime. Have 10 minutes to spare? Now you don't have an excuse to skip out on your daily workout with our tips! Gone on vacation? You can easily do these in your hotel room!

To help you get started, Rob has put together a free Jump-Start Workout Guide 2.0. Continue reading below to find out how to get your copy. These book will include everything that Rob and Devon will talk about today including how to do:

  • Circuit workouts
  • AMRAP workouts (As Many Rounds As Possible)
  • Tabata exercises
  • On the Minute exercise
  • 50-10 for 10 exercises

Rob and Devon will explain how to do each type of exercise and what you can find in the book. 

We hope this free Jump-Start Workout Guide 2.0 will really help you improve and maximize your home workouts! Just remember to be safe and don't push yourself to do more than you can handle; especially when beginning a new type of workout. 

Get a Free Jump-Start Workout Guide 2.0 From Rob

This guidebook includes Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, "workout" to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It's as simple as that!

 

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, a review of the show, or suggestions on 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

1:15  Episode Opening with Rob and Devon

7:25  How to begin creating your own home workout.

10:30  Circuit exercises

13:45  How to do AMRAP (As Many Rounds As Possible) exercises

15:40  How to do Tabata exercises 

20:25  The On the Minute exercises

24:35  50-10 for 10 exercises

27:30  Questions from listeners: How can you recover from shoulder tendinitis and calcium deposits? What workouts can you do?

39:15  How can you get off the Bulletproof Diet? What's the difference between the Bulletproof Diet and other diets such as Paleo and Ketogenic?

46:30  What are some good vitamins and supplements take?

48:15  How can you gain muscle mass now after coming off of the Bulletproof Diet?

53:15  Closing comments with Rob and Devon

54:30 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 108-How to Build and Maximize Home Workouts. We hope you have gained more knowledge on how to be a healthier you!

Aug 2, 2016

Please click here to leave a review: http://openskyfitness.com/review

Are you ready for August!? Because we sure are and to kick it off we're announcing that this month is Strong People Are Awesome Month! At Open Sky Fitness, we believe that it's important to create a focus on building strength. Not just for now, but throughout our entire lifetimes. We also know that it can be difficult to get into a habit and pattern of adding strengthening exercises to your workout routine. 

So throughout this month, we'll be taking the time to talk about a specific topic during each podcast that helps you build strength:

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Work Out

Strength Week 4: How to Balance Everything with Multiple Strategies 

Strength Week 5:  How to Use Recovery to Your Advantage

Speaking of building strength, on this week's podcast, I talked with Kettlebell Instructor, Karen Smith. We spoke about a variety of topics including how she decided to get into the fitness industry, her personal fitness journey, and some of her tips on kettlebell swing technique. It was an awesome conversation with her and we hope you enjoy listening in!

The Importance of Building Strength

Building strength and muscle is not only important to help you become more confident in your athletic ability, but it helps you to believe in yourself and build a strong body for the rest of your life. Building muscle helps you get toned an fit fast, improves your bone density, and helps develop body coordination and mechanics. 

Strength building isn't just beneficial for body builders and for people who want to have large muscles. Having a strong body is beneficial for anyone and everyone. From women, teenagers to young adults, and all athletes. An athlete isn't going to perform his/her best without knowledge and understanding of how muscle training can help solidify body mechanics and alignment. 

About Karen Smith

Karen is a seasoned personal trainer and strength coach who travels the world instructing and certifying individuals of all ages and fitness levels from beginners to elite US military/Law enforcement.  Karen is currently a Master Kettlebell Instructor & Chief Bodyweight Instructor with STRONGFIRST, and is an advisory board member for Girls Gone Strong.

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!

Get a Free Jump-Start Workout Guide 2.0 From Rob

This guidebook includes Rob and Devon's top healthy recipes, favorite workouts, and tips for accomplishing goals. Just text the word, "workout" to 44222 to get your free copy. You can also download the guidebook via your computer by visiting the Open Sky Fitness website. It's as simple as that!

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, a review of the show, or suggestions on 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

1:15  Episode Opening with Rob and Devon

3:00  August=Strong Month!

4:40  Building strong muscles with good mindset and moving forward 

18:20  How's your mood level when you work out? What do your endorphin's do to your body when you workout?

22:10  Open Sky Fitness Podcast Group!

23:50  Introduction to Karen Smith

24:40  Where did your passion for fitness come from?  What's your story?

25:50  Are you still involved with gymnastics?

27:30  When did you transition to doing more strength training and this career? 

31:45  Can you explain to us who is Pavel Tsatsouline/Strong First and what is Dragon Door?

36:00 What did you take away from learning with Pavel? What has your career been like since then?

40:15  How would you describe and compare kettlebells to other standard fitness and strength training workouts? 

41:05  How did you change your workout when you went from going 5-6 times a week to the gym with traditional cardio and weights to 3 times a week with kettlebells?

42:10  What is it like to get your kettlebell certification?

45:10  Does Strong First offer continued education credits?

50:15  How would you describe the use of kettlebells in the CrossFit world versus the Strong First World?

51:50  What's the difference between an American kettlebell swing and a Russian kettlebell swing?

53:45  How and where to get CrossFit certified. Karen's personal experience. 

56:30  What's it like to date other trainers and people working in the fitness world?

1:01:10  Do you think that men and women should train differently at all?

1:08:40  Do you ever feel like you have to repress from being dogmatic? How do you work with your clients?

1:12:10  Different struggles that personal trainers go through. 

1:16:50  How can you get in touch with Karen Smith and join one of her workshops?

1:20:40 Closing comments with Rob and Devon

1:22:10 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 107-Karen Smith: How to Become a Top Kettlebell Instructor. We hope you have gained more knowledge on how to be a healthier you!

Jun 21, 2016

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

You've probably heard of the P90, P90x, and 10 Minute Trainer  programs etc., but you may not know the entire story of how the creator,Tony Horton, was inspired and came to devise these programs. With his workout programs, books, and more, he has completely changed the face of fitness as we know it.

On this week's podcast, Rob had a lively one-on-one with Tony about his background story, commitment to fitness, nutrition values and more. It's incredible how far Tony has come as a fitness trainer since the days when he used to work a variety of different jobs just to get by and before he came to Los Angeles to pursue acting. If Tony's story doesn't inspire you to commit yourself to living healthy, have fun enjoying the activities that you love to do, and pursue your dreams, we don't know what else will.

 

About Tony Horton

Tony Horton is the wildly popular creator of the best-selling fitness series: P90X®, P90X2®, P90X3®, and Ten Minute Trainer®, and most recently his 22-Minute military inspired workout, 22 Minute Hard Corps®. Tony is a world-class motivational speaker and the author of top-selling books “Bring It”, Crush It!” and his latest motivational book, “The Big Picture” 11 Laws that will change your life. He has appeared on countless television programs as a fitness and lifestyle expert to promote healthy living through exercise and proper nutrition. In keeping with Tony's passion for a healthy lifestyle, he's teamed up with the beauty experts at Ultimate Salon Professionals to create his new hair and skincare line, TH Care by Tony Horton, because he believes what goes on your body is just as important as what goes in it.

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, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link.

Get a Jump-Start Guidebook From Rob!

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15 Open Sky Fitness Opening with Rob

4:00 What do Rob and Devon eat for breakfast? What do they add to their coffee?

11:05  Learn how to get a free Jump-Start Guidebook from Rob and Devon.

13:05  Introduction to Tony Horton

14:15  What's Tony's background?

17:50  How did P90 and P90x get started? How did they do?

20:20  Did you really have such an easy transition to starting to live healthy by moving to California? What do most people go through?

22:30  Why do people stick to living a healthy lifestyle?

24:55  Do you have cravings? Cheat days when you want to skip working out and eat unhealthy foods?

28:45  Tony's retreats. How Tony has created a true healthy lifestyle around his vacations.

32:10  Exercise is about two things: 1) Feeling good afterwards and 2) having a happier/more interesting life

35:40  How working out with like-minded people can help you to be accountable.

40:20  Importance of having a workout schedule and knowing what you're going to do before each workout if you want to be consistent.

43:00  How doing certain workouts and activities to mix up your workout can help you feel young as you get older.

45:30  How do you know a workout is good for you?

49:30  Tony and Rob's stories of becoming personal trainers in Los Angeles and breaking into the world of fitness.

1:00:00  How Tony has built his online persona with the internet and social media.

1:07:30  Why did you become vegan/vegetarian? Why bounce back between the two? What foods and beverages have you given up in your life?

1:10:34  How cutting out alcohol can really improve your health.

1:14:05  Why Tony cut out sugar in his diet.

1:15:30  Discussing Paleo with Tony.

1:17:30  Closing Remarks by Rob.

1:19:20  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 101-How Tony Horton Changed the Face of Fitness. We hope you have gained more knowledge on how to be a healthier you!

Jun 7, 2016

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

 

We had two special guests on this week's episode of the Open Sky Fitness Podcast. One of our previous guests, Evan Dollard, teamed up with Rob to talk to fellow extreme obstacle athlete, Hunter McIntyre. Evan was the 2008 male winner of American Gladiators and also competed on American Ninja Warrior 2. Hunter is Spartan Race Athlete and has been featured on the TV show, Boundless. Next up in both of their careers, they are participating in NBC's Summer Spartan Ultimate Challenge which begins airing on Monday, June 13th. Evan is the Field Reporter of the show while Hunter leads on one of the teams through the race as a Spartan Elite.

We had an amazing time on the show while learning more about Hunter and his story about how he came to be a Spartan Athlete. It's a wild journey of how he evolved from being a mischievous high school kid to a logger and how that path eventually led him to become one of the world's best short course and long course extreme obstacle athletes. Hunter's story is truly inspiring and one of a kind. He also shared with us how participating in specific training events such as the SEALFIT Kokoro Camp really helped him mature and become the leader that he is today.

About Hunter McIntyre

Hunter possesses a unique and potent combination of strength and endurance. As an avid student of the Crossfit Endurance training method he’s successfully welded the physique and strength of a Crossfit competitor with the endurance of a marathon runner. Hunter AKA ‘The Sheriff” loves to perform with the showmanship of a WWF wrestler. He is, however, an inveterate lover of all things- particularly life. At the age of just 27 he’s already been a lumberjack in Montana, a party “enthusiast”, and a male model. His wild and crazy charisma shines, Hunter, was born to entertain! His passion for life is built around creating each day to be better than the day before. Hunter’s fanatical love for Obstacle Course Racing pushes him every day to the limits, while cultivating his goals of continuing to be the very best athlete the sport has to offer. Hunter inspires others to athleticism by demonstrating the sheer fun of life.

Have a Question for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review.

Free Book Giveaway!

We're giving away a copy of  Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done

To enter the book giveaway, just complete the following steps:

  1. Go to our show notes and click on the review link (openskyfitness.com/review) or  get started via your phone by texting OSFreview to 33444 to get the link.
  2. Leave us a review.
  3. Take a screen shot of what you wrote in the review.
  4. Email that screen shot along with your mailing address to Rob (rob@openskyfitness.com) with the subject line: OSF Review/ Two Awesome Hours.
  5. We'll enter your name in a drawing and randomly select the winner.

Good luck!

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:10  Opening Remarks by Rob

14:45  Introduction to Hunter McIntyre

19:58  Hunter's experience as a logger and his life transformation.

22:20  Hunter's path to his career: missed and new opportunities.

23:45  How did you become involved with the Spartan Race competition?

25:10  How did you train and prepare for these competitions?

26:48  What was your athletic background in high school?

28:56  What is the SEALFIT Kokoro Camp like? What did you take away from this training?

32:15  What draws you in to participate in Kokoro Camp and other intense training activities?

33:20  How have you evolved over the years as an athlete and person?

36:00  Do you have a personal mission statement that you follow and live by?

39:10  How does someone train to become a Spartan Race competitor?

47:19  What was your experience like on Boundless?

52:30  How are you able to stay mentally sane and keep going during an obstacle race?

54:30  What other obstacle races do you have coming up?

55:25  How do you stay strong to compete in a variety of short course and long course obstacle races?

56:38  Do you think you would ever compete in an event such as American Ninja Warrior?

1:00:25  When you face a setback, what pushes you to continue on as a strong and positive person?

1:04:10  Closing Remarks by Rob and Evan

1:09:36  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 99-Hunter McIntyre: Evolution of a Spartan Athlete.  We hope you have gained more knowledge on how to be a healthier you!

May 10, 2016

We love getting feedback from you, our listener, so if you have any suggestions on guests that you think would be great to have on the show or if you would like us to answer any of your fitness/health questions, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review.

On this week's Open Sky Fitness podcast, Rob and Devon sat down to discuss the New York Times article, After 'The Biggest Loser,' Their Bodies Fought to Regain Weight. The article is quite one-sided and both Rob and Devon have given their input on what they found was wrong with the diets and workouts on the show; how the reality TV show's contestants were not taking the correct approach on continuing their new healthy lifestyles after the show ended;  how we should be approaching new diets, workouts, and lifestyles to healthfully lose weight and more.

We'll be having a webinar about how to burn fat while building lean muscle on Thursday, May 19 at both 4pm and 7pm PST. To sign up for the webinar, just text the words freewebinar to 33444 or online via http://www.openskyfitness.com/freewebinar.

A potential Open Sky Fitness group workout with us is in the works so if you are interested in joining it, just email Rob at rob@openskyfitness.com to let us know.

We're also having another book giveaway for Strong Is the New Skinny: How to Eat, Live, and Move to Maximize Your Power by Jennifer Cohen. We will do a name drawing to find out who the winner is this week.

To enter the book giveaway, just complete the following steps:

  1. Go to our show notes and click on the review link (openskyfitness.com/review) or  get started via your phone by texting OSFreview to 33444.
  2. Leave us a review.
  3. Take a screen shot of what you wrote in the review.
  4. Email that screen shot along with your mailing address to Rob (rob@openskyfitness.com).

Good luck!

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Opening Remarks by Rob and Devon

8:20  Introduction to discussion about the New York Times article, After 'The Biggest Loser,' Their Bodies Fought to Regain Weight.

10:08  Why it was so easy for participants to lose so much weight on The Biggest Loser during the first week of the show and what were the negative consequences of those actions.

12:36  How contestants bounce back and gain the weight they lost once the reality TV show is over.

14:07  How and why people lose water weight fast.

15:25  How binge eating, low-calorie diets, and other methods can alter your metabolism, fat, and muscle mass.

19:10  Why a change in Leptin hormone levels can affect our bodies.

20:20  What does an actual Biggest Loser diet look like and what is wrong with it? What happens after the show is over?

25:22  How does our body process food? How would a low-carb diet vs. a low-fat diet help the Biggest Loser contestants lose weight and keep it off?

28:17  There are a lot of lifestyle factors that make it difficult to lose weight. You have to build a lifestyle around being healthy.

36:30 Devon and Rob's final word on the New York Times article about The Biggest Loser article.

37:15  Closing Remarks by Rob and Devon

39:42  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

To read the New York Times article about The Biggest Loser, click here: After 'The Biggest Loser,' Their Bodies Fought to Regain Weight

To read Tim Ferris' article relating to losing water weight, click here: How To Lose 20-30 Pounds In 5 Days: The Extreme Weight Cutting and Rehydration Secrets of UFC Fighters

To learn more about the book that we're giving away this week, click here: Strong Is the New Skinny: How to Eat, Live, and Move to Maximize Your Power by Jennifer Cohen

 

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 95: NY Times Article is One-Sided about The Biggest Loser. We hope you have gained more knowledge on how to be a healthier you!

Apr 26, 2016

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

Last week we talked about our raffle to win a copy of Shawn Stevenson's book, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success. We still have three copies of the book to give away and all you have to do is leave us a review, take a screen shot, and email the screen shot with your US home address to rob@openskyfitness.com.

On the Open Sky Fitness podcast this week, Rob and Devon had a motivating discussion about how important it is to stop being your own enemy by limiting yourself from thinking positively and from reaching your goals. Even if you don't think you are limiting yourself, you probably are without even realizing it. Both Rob and Devon give great, personal examples and advice on how to better understand yourself and overcome any mental obstacles that are getting in the way of you becoming who you want to be in life.

Today's podcast is about swimming and Rob spoke with one of the top athletes and coaches in open water swimming, John Kenny, about how to train and compete in an open water swim. John talks about personal training experiences and shares his advice on how to plan a workout; what to eat before and during a swim; and good swimming technique to be able to improve your freestyle stroke and endurance in the water. If you want to add swimming to your workout or train for a specific event such as an open water competition or a triathlon, this will be a very helpful podcast for you to listen to. 

John is from a competitive swimming and running background. He competed in both sports at the high school and later at the college level for Cornell University. He competed in swimming for Cornell for 4 years and where he was a 1-time MVP. During his college days and beyond, John found his niche in the sport of open water swimming. John was a 5-time US National champion in distances ranging from 10K up to 25K. He was a 7-time National team member and has competed at a wide variety of races including Nationals, Olympic trials, Pan Ams, Pan Pacs, World Cups, and World Championships. He has been competing at local open water races since 1990, attended his first Open Water Nationals in 1997, and most recently represented the USA in the 25K at World Championships in 2008.  John Kenny is the most experienced open water swimmer in the United States, if not the world. Other coaches in the triathlon realm claiming to be "open water experts" do not come close.

Beginning in 2005, John began to race professionally as a triathlete. Although it took him awhile to develop his cycling skills, he has recently begun to experience more success in multisport events. Aside from winning many swim primes at major races such as 70.3 races and Lifetime Fitness races, John is almost always the first out of the water, even at the highest level of the sport. Now, we works as an open water trainer helping fellow athletes prepare for races and triathlons via the organization Fall Creek Racing.

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Opening Remarks by Rob and Devon

4:40  How to stop limiting thoughts and being your own worst enemy.  

10:50  Don't have limiting thoughts? You're not being conscience enough to hear it and this is why.

13:50  Why curiosity can be a really good replacement for your negative thoughts.

15:50  You don't have to feel like you must accomplish your goal, the moment you have that thought about it.

17:05  Recap: How to have a self evolution.

17:40  Introduction to John Kenny.

19:00  What sort of distances are common for competitive open water swimmers? How long does it take to swim a long distance race?

21:50 How to learn to swim with currents, high tides, and wind.

25:50  John's open water experience as a lifeguard for the Atlantic City Beach Patrol.

26:55  What sets experienced swimmers apart from cyclists and runners in a triathlon?

30:50 What are you eating to be able to swim 5-8 hours at a time?

33:10  How do you get your food during an open water swim or a triathlon race?

36:10  Do you have to do a carbo-load before an open water swim? What about the rule of not eating 1-hour before a swim?

42:20  What types of food should you eat during a long distance swim?

43:50  What is the difference between the training of an average, recreational swimmer and a competitive swimmer for an event such as a triathlon or an Ironman competition?

50:00  For a first-time triathlon athlete or a recreational swimmer, how would they break-up their weekly program workouts?

53:40  How to stay engaged and focused during a swimming workout and why it's so important to be able to see improvement.

57:58  How would you describe and apply the perfect freestyle stroke? What common mistakes do people make when they swim freestyle?

1:02:20  Is it beneficial to do underwater recording to show people how they can improve their swimming technique?

1:06:20 Closing Remarks by Rob and Devon

1:08:18  Open Sky Fitness Closings

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Learn more about open water training with John Kenny and French Creek Racing: http://www.frenchcreekracing.com/

Contact John at john@frenchcreekracing.com
Find John on Twitter:  https://www.twitter.com/jkenny5150

To learn more about Shawn Stevenson's book that we: Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Succes

 

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!

 

Apr 19, 2016

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

On the Open Sky Fitness podcast we talk a lot about getting a good night's rest and one of our favorite sources is the book, Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success by Shawn Stevenson. Rob begins the show discussing three great tips from Shawn's book. If you like what you hear and want to learn more about how to sleep smarter, we're giving away three of his books in a raffle to USA listeners. Just leave us a review, take a screen shot of it, and send it to Rob with your home address. 

Today, Rob talked to Franz Snideman who is a former collegiate sprinter and the co-owner of Revolution Fitness. Franz believes that sprinting is key to becoming healthier and stronger. He's an expert at running and sprinting for beginners and shared his tips and insights with us on the show including: how to learn how to run properly; where to run; what shoe to wear; and how fast you should sprint on speed days. It was a really fascinating conversation and Franz told us how and why crawling, sprinting, and marching exercises are great for not only fitness purposes, but to improve the function of the brain as well. Whether you've been running for years or are eager to get started, this episode will really help benefit your fitness.

Franz has also authored and edited several books, as well as produced a series of training DVD’s. Drawing on his passion in healthy living, athleticism, knowledge and appreciation of human development, anatomy and personal experience, he co-developed the dynamic Primal Speed System as well as Primal Move Velocity.

Franz believes in the fundamental importance of educating and coaching his clients in safe, healthy and holistic athleticism. Coupled with impeccable attention to detail, bio-mechanical understanding and skill in accommodating and adapting training regimes to support and enhance individual’s unique abilities and needs, he is personal coach to clients and professional athletes. He lectures internationally, driven to share his knowledge and skill, theoretically and practically.

Franz is a Senior Strength Matters Kettlebell Instructor, Ground Force National Instructor, former Collegiate Sprinter and International Lecturer. He is a student of nutrition, Neuro-Muscular Therapy, Primal Move Kids and Corrective High Performance Exercise Kinesiology.

 

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:13  Opening Remarks

1:55  Tips on How to Sleep Better from Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success by Shawn Stevenson.                          

7:08  How to decrease your coffee intake to be naturally energized .                                                       

8:40  Train your body to know that it's nighttime to sleep better. 

11:00 How alcohol takes a toll on your sleep cycle and how to ease off of it.

15:30  Introduction to Franz Snideman

16:20  How Franz got involved in athletics and running as a child, high school and beyond.

20:15  Work on speed continuously to become fast.

23:12  The mechanics and learning benefits of sprinting for your body and brain.

26:46  The body types of endurance and sprinter runners: how to burn fat and gain lean muscle.

29:28  The importance of the cross crawl exercise and how it triggers brain function in children and adults.

31:20  How crawling can help a person become a faster runner.

33:05  How to do a good march or crawl for better sprinting and health benefits.

38:05  How to stay within your base of support to become a better runner.

40:30  Why do we have to train to learn how to run?

41:35  Franz's tips on what exercises to do to learn how to run.

42:30  Why sprinting can be really good for distance runners.

44:25   How often should someone be sprinting? What should my workout look like?

48:05 Why you should not run at 100% on your speed workout day.

48:40 How to do a tempo workout for longer sprinting days.

50:17  How to properly include sprinting  or fast activity into your workout for weight loss.

51:40  How to do a running A's exercise to learn how to properly run.

53:55  Where's the best place to run for beginners?

56:41  What type of shoes should runners wear?

59:35  How can people maximize their fitness results with nutrition?

1:09:58  Primal Speed and Sprinting Course: Learn how to sprint and improve other skills with Franz

1:12:21  Closing Remarks by Rob

1:13:30  Open Sky Fitness Closings

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Check out Shawn's book: Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success
Do you want to learn more about Franz's sprinting training?:  Primal Speed and Sprinting Course:
Find Franz on Twitter:  Twitter.com/franzsnideman

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!

Mar 21, 2016

Leave a review: https://openskyfitness.com/review

 

This week on Open Sky Fitness, Rob begins by discussing the pros and cons of taking up on a food delivery service for your main source of nutrition and how to choose one if you decide to try it out. Then both Rob and Devon sit down with Michael Morelli to discuss his transformation from a difficult moment in his life to becoming fit again and finding success as a health program creator and trainer. One of the most successful ways that Michael has promoted his organization is by using social media to build an online community amongst athletes, trainers, and nutritionists. Despite how helpful it has been, he talks about the need to get away from social media and spend more time on himself and with his family in real life. This week`s OSF podcast also discusses how to do a self audit and become a better "you" and the importance of opening up to the closest people in your life about any difficulties that you are facing each day. 

Morellifit`s mission statement is: Let’s Get Fit Together and their vision is to be the most accessible, reliable, and transparent source for health and fitness information on the planet. We place extreme emphasis on customer experience, and our number one priority is life transformation. We will only measure success by the influence and impact we create and sustain throughout the world. 

Michael has set to make his organization one with a face and a true mission of change. Every day Michael strives to exceed the standard of his organization serving those who reach out to it in a real way. 

In just one year, Michael and his Morellifit programs have helped over 300,000 people directly and millions more though his social media channels. He is known for his HIIT Training Program; HIIT MAX, which has over 113,000 students across the world. Besides a bestselling program, he also has a large online training and nutrition membership, top of the line Primal Body supplements, and has hosted live training events. This has lead to his rise as the number one male trainer on Instagram and the number one fitness scope on Periscope, even speaking at the very first Periscope Summit. Through his travels speaking around the U.S. and a book set to launch, Michael’s reach and influence is ever growing.

Along with the above, he looks after a team of 6 handpicked and highly qualified coaches and nutritionists who deliver custom meal and training plans to clients every single day. His team has been personally selected from all over the world to deliver not only one on one coaching, but create custom solutions for his clients.

Pair those training programs with his Primal Body supplement line, and you have the perfect recipe for being a leading the fitness industry, all established in a year’s time.

What you will hear in this episode:

00:00 Open Sky Fitness Introduction

02:08 "Cooked" on Netfilx; The history of food and the importance of cooking. 

02:57  The pros and cons of food delivery service.

11:14  What to think about when considering if food delivery service is right for you. 

12:05 How to transition to eating the right food on a regular basis.

13:10 How to choose a food delivery service.

15:33  Introduction Michael Morelli.

16:33  Michael Morelli`s personal fitness journey story.

22:19 One of the best ways to start an online business.

24:20 When Michael realized that he had a market to sell his HIIT Training Program.

28:55  What Michael`s life is like on a day-to-day basis. 

29:50  How you can tak care of yourself every day through meditation and reading books.

31:20 How do you constantly keep up with reading new books and absorbing new information?

33:05  Taking supplements for brain function for clarity and focus in addition to meditation.

35:00  Michael`s personal experience with following a Paleo diet for his nutrition. 

36:00 The right approach to understanding how a new diet or fitness plan affects your body. 

37:25  Benefits of carb cycling. 

40:10  Does carb cycling work long-term? Can it become part of your lifestyle?

40:30 How to follow a carb cycle with the sweet potato diet. 

41:45 Does a carb cycle diet requrie a certain amount of calories?

43:05 Are there certain combinations of HIIT programs that work great for training?

45:36  Michael`s personal gym/HIIT training.

47:40  How to do the bird dog exercicise to work your glutes and hamstring.

48:38  Michael`s HIIT MAX app

50:05  How long did it take to create the HIIT MAX app?

51:00  What`s next for Michael, HIIT MAX, and Morellifit.

54:00 Do you feel like you`re getting into the "danger zone" of social media because of your job?

55:25 Eventually unplugging completly from social media

56:15  Having an exit strategy from social media and allowing your business`social media community to grow. 

57:05  Real good leaders create other leaders.

57:40  Why it`s not necessary to know everything about fitness or nutrition. 

64:10 The importance of opening up about difficult times with the people that you are the closest too in your life such as friends and family. 

65:40 The importance of being aware and honest with yourself.

65:55  How to "self audit" and be "better today."

68:10 Closing Remarks by Rob

68:58 Open Sky Fitness Closing

 

MENTIONED IN THIS EPISODE:

 

 

If you want to learn more about Michael Morelli and Morellifit, go to: Morellifit.com

To learn more about the HITT MAX app, go to HIITMAXelite.com

 

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!

 

Mar 14, 2016

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

Coming to you this week on Open Sky Fitness, you´ll learn about how to prevent injuries and improve performance with our guest, Dr. Kelly Starrett, who is one of the founders of Mobility| WOD along with his wife, Juliet. He is also the author of both New York Times and Wall Street Journal bestseller, Becoming a Supple Leopard. He has also written Ready to Run and has an upcoming relase of his latest book, Deskbound. Rob, Devon, and Kelly start of the show by discussing the natural occurances 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 indiviual athletic performance. The conversation delves deeper into specific areas of nutriton, 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. 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.

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 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!

 

Feb 9, 2016

This Week

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.

What You Will Hear:

0:00 Open Sky Fitness Intro
1:13 Overview of the podcast
2:18 Men and Women aren't so different
3:00 Fear of weight lifting
4:05 Is there a quick fix
5:02 Don’t take health tips from mainstream media
6:53 Top Hints to losing weight and toning up
8:38 Getting around the “gym” fear and intimidation
12:52 I’m worried about getting bulky…”big legs and big shoulders”
15:20 What is your “core”
17:18 Rob and Dev’s daily diet recommends
19:28 Why spot training doesn’t work
21:30 A woman should weight train
22:16 Cardio isn't the key to weight loss
25:00 How a woman’s cycle effects her workouts
28:09 Dark Chocolate cravings are real
28:34 Three supplements to help PMS symptoms
29:59 Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE

Want Rob's Free Cookbook?

FREE Cookbook

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, "Weight Lifting for Women": Ep. -83. We hope you have gained more knowledge on how to be a healthier you!

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