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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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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer
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Now displaying: Category: general
Nov 21, 2017

Click here to read the show notes of this episode!

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

Join our Open Sky Fitness Podcast Group on Facebook

 

With Thanksgiving coming up this week and the rest of the year-end holidays well on their way, Devon and I are sharing our best tips on how to create a positive experience for yourself this holiday season.

When it's been awhile since we've been around our families, all of these different feelings of stress and anxiety can bubble up within ourselves. This can make it extremely difficult to be positive, eat healthy, and connect with who we are as a person.

Nov 14, 2017

Click here fore the show notes!

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

Join our awesome Open Sky Fitness Facebook Group!

 

This week, I had a blast talking to Danielle Natoni of Fit and Funky! Danielle is a former 5th grade teacher who decided to change her to career to become a full-time fitness professional as a Beachbody Coach in 2012.

Danielle is also a mom and a wife who knows that in order to help others and be the best that we can be, we have to put ourselves including our own health and wellness first. By putting ourselves first and making that a priority, we can truly have it all as well as be fit, funky, and full of life.

Oct 31, 2017

Click here for the show notes!

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

 

On this week's episode of the Open Sky Fitness Podcast, we have Dr. Jane Guyn on the show who is a Professional Sex and Core Energy Coach as well as a Doctor of Human Sexuality. She is the author and creator of several books and programs including:

Dr. Jane is so great to listen to because she's so easy to talk to and gives such amazing advice about being intimate in a relationship. On today's show, we'll discuss why we might be struggling with sex in our relationship and how to fix it including with The Bedroom Blueprint which is a new approach to talking about sex.

Oct 24, 2017

Join our 8 Week Sky Fit Challenge

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

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Today, Devon and I are sharing why we tend self-sabotage ourselves and how we can stop it. Believe it or not, many of us live with some form of self-sabotaging beliefs and base our actions on those thoughts.

Together, we will discover:

  • Why do we self-sabotage ourselves.
  • How to identify when we're doing it.
  • What we can do in order to stop self-sabotaging ourselves.
Oct 17, 2017

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

 

All-American discus thrower, strength coach, author, and instructor, Dan John, shares why life, fitness, and success can be simple, but not easy. There is not immediate, over-night success that comes in the form of a pill. There is no secret to having it all. Rather, real results come from hard work, patience, and determination over the length of time.

Dan John has written for various publications such as T-Nation and Men's Fitness. He is the author of many books including Never Let Go, Mass Made Simple, Can You Go? and Now What?

Together, we had a fascinating conversation about fitness, nutrition, and living life with a plan.  I learned so much from talking to Dan and I hope you do too.

Oct 10, 2017

Click here for the show notes

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

Join our Open Sky Fitness Facebook Group

 

Devon and I were recently inspired by a friend of ours to talk about the importance of taking vacations for the sake of our health and relationships. After hearing from a friend that he hadn't taken a decent vacation in about 6 years and was experiencing anxiety attacks due to stressful events, we want to share with you all how you can take a well-deserved (short or long vacation), all of the awesome benefits, and why you shouldn't feel afraid to treat yourself to a little bit of TLC and R & R.

Leaving for vacation at least once a year is good, but a person's health can really be affected if they don't go on vacation for several years.

Oct 3, 2017

Click here for this week's show notes!

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

Join our OSF Facebook Group

 

Pat Flynn, Founder of Chronicles of Faith, has many different interests. Even though he originally studied Accounting, Finance, and Economics, he was also a talented writer who turned to fitness. Even though he has written about 101 Kettlebell Workouts, he likes to mix up his workouts and is focusing now on movements used in gymnastics.

Pat Flynn is not just a Specialist who focuses on one area. He is a Generalist who has a combined focus on developing multiple skills that will give him a competitive advantage and creative spirit. 

For anyone who has believed for years that you have to be the best at just one thing - be amazing at one type of exercise or follow just 1 diet for the rest of their lives, this episode is for you. In this episode, we'll discover that to become the best you, you have to give 80% effort in what you want to accomplish. Why not 100% effort? You'll find out!

BONUS! Devon and I share what happened to us when we decided to give up caffeine for a week! So, how did it go? I'll give you a hint, it was not our best week ever. 

Sep 26, 2017

Click here for the show notes

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

Join our OSF Facebook Group

 

This week, Devon and I took some time to answer questions submitted to us by members of our Open Sky Fitness Facebook Group.

We discussed a huge variety of different topics from the Blood Type Diet to Earthing to discussing the great debate of what's better - free weights or machines? Plus, you'll find out how to you know when you're over-training and how to get past the all or nothing mentality around being healthy.

If you have any health questions that you want answered, our Facebook group is an incredible resource. It's become an awesome community of people who want to share their best health advice while helping others succeed.

Aug 29, 2017

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Join our OSF Podcast Facebook Group

Please leave us a review!

Creating Structure for Your Schedule

 

"As an entrepreneur or a stay-at home parent, nothing gets done unless you plan it so why should your health and fitness be any different? - Rob Dionne

 

On today's episode, Devon and I are tackling the big question:

How can you create a structure for your day when you work for yourself or have a crazy schedule?

When we were children, our entire day was planned for once from the moment we woke up to when we had bedtime. As adults, it can be difficult to follow a set routine.

From entrepreneurs to  stay-at-home parents to everyone else in between with crazy schedules, we're giving our top 11 tips on how to bring more structure to your life so that your health and fitness can improve and thrive. How can a structured lifestyle improve your day? By having a set plan, you can free up time so that you can focus on the important factors in your life.

Our 11 ways to create structure for a crazy schedule are:

  1. Getting 1 to 2 hours for yourself in the morning
  2. Deciding what your main priorities are
  3. Eat the frog: Complete your biggest task for the day
  4. Rest and recovery
  5. Drink more water
  6. Get enough hours of sleep
  7. Ask for help when you need it
  8. Cut some things loose and make space
  9. Planning  is everything
  10. Listen to your body
  11. Don't self-medicate with caffeine when you need a pick-me-up

 

If you ever need extra help to improve your lifestyle to make time for you and your health, you can always turn to Devon and I or join our Open Sky Fitness Podcast group to connect with other people who are in the same scenario as you.

BONUS! Get Rob's Open Sky Fitness Recipe at the end of this blog post!

 

Q&A with Yourself

To get started on creating your own structured schedule to focus on health and fitness, you have to get to know yourself a little bit better. Asking yourself the following questions can give you some perspective:

  • Where are you now?
  • Are you making healthy decisions for you and if so, where did you learn them?
  • Did you learn it by yourself or from your parents and observing their schedules?
  • Are you following a similar structure to what your parents have or are you changing it to match your own?

 

Focus on Health and Fitness

 

"It's been proven that if you work out in the morning, you can think more clearly for the rest of the day. Not only that, but it's really satisfying to know that you've done your exercise for the day." - Devon and Rob Dionne

 

This might be easier to do if you don't have any kids, but try to take the first 1-2 hours out of your day to focus on you. Use that time to prepare and make sure you have all that you need:

  • Have Breakfast
  • Pack Food
  • Meditation
  • Workout
  • Bring gym clothes for later

Don't start your day by putting out fires i.e. checking your phone,  sending emails, or wasting time on Facebook.

If you exercise in the morning, not only will it help energize you, but you'll also be able to get it out of the way before doing anything else. That in itself will  help you feel good about yourself . Next, you can focus on other important tasks at hand.

 

Setting Priorities

 

"How can you set a good example for your kids on how to take care of themselves if you can't even take care of yourself." - Devon Dionne

 

Get a better perspective on something by taking a break. Go out for a walk and take your mind off of things. Don't pressure yourself when you don't feel like you have enough time to really do what you need to do. Plan your day out to give yourself a break.

If you going to have a good priority, you have to ask yourself, "What you want and why do you want it? Why is it so important to you?"

 

"For mental clarity, sleep should be number one on your list." - Rob Dionne

 

The Open Sky Fitness Coffee

Start your day off on the right foot with some coffee that will last you all morning so that you don't feel like you need to keep drinking more and more of it to stay energized.

Each morning, I blend the following ingredients with a blender such as the Magic Bullet or Nutri Bullet.

Rob's Open Sky Fitness Coffee Recipe:

  • 2 Tbsp Coconut Oil
  • 1/4 tsp Turmeric
  • 1/4 tsp Cinnamon
  • 2 Cups Coffee

 

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  Check out last week's episode - OSF 163 - Dr. Michael Ruscio - Gut Health: Healing Autoimmune Disease

2:55  About today's episode: The strategies you can use to get your health and fitness in order when you have a busy schedule

4:20  Learn more about our Open Sky Fitness Facebook Group

5:40  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon

7:30  How can you create a structure for your day when you work for yourself or have a crazy schedule?

13:00  Our daily life structure as children

17:10 Where are you now? Questions to ask yourself.

22:40  How to structure your morning.

31:00  Priorities are everything

39:00  Eat the frog: Completing the most difficult task or project on hand.

42:25  Recovery from constant productivity

48:30  Mental aspects of starting at a computer for long periods of time

53:00  Skip the caffeine and do something else!

56:10  Brain boosters for relaxation and happiness

58:15  The power of drinking lots of water

59:20  Pay attention to your body

59:00 Sleeping enough

1:02:10  Get help when you need it.

1:07:25  Planning is EVERYTHING!

1:10:00 Try to avoid having too much caffeine

1:11:30  Closing comments with Rob and Devon

1:13:30 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 164 - 11 Ways to Create Structure for a Crazy Schedule! We hope you have gained more knowledge on how to be a healthier you.

Aug 1, 2017

3 spots left for One-on-One Coaching with Rob and Devon! Click here to apply today by Thursday, August 3!

 

Read our episode show notes here!

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

 

How Metabolism Works

 

"Your metabolism is designed to regulate your body weight. It's a really healthy design and overall, metabolism doesn't affect your weight loss or gain. It can, but it's not the biggest factor when it comes to weight loss or gain." - Devon Dionne

 

This week's episode is all about metabolism and how it affects our ability to lose weight. Many people believe that we can burn calories and get fit based on the old-fashioned energy in, energy out model. However, there's so much more to living a healthy lifestyle than just that and metabolism plays a huge part in it.

Each person has their own metabolism based on many factors:

  • Genetic makeup
  • Hormones
  • Sleep
  • Diet
  • Food processing of thermogenesis
  • Exercise
  • Stress
  • Gut bacteria

Metabolism Myths

General thoughts on metabolism: Weight loss = energy in - energy out

There are many metabolism myths out there such as:

  • "I think I have a broken metabolism."
  • "You can't change your metabolic rate."
  • "Eating at night slows down your metabolism."
  • "Low-calorie diets can jump start your metabolism."
  • "Your metabolism is fixed for life whether that's good or bad."

If you eat less and move more, you'll be fine, but why are you hitting a plateau if that's true? There are so many other factors involved in metabolism and weight loss or gain.

 

"This is the problem with getting hooked on counting calories. You have two people standing next to each other and they could be exactly the same weight, body type, height - everything! They could even consume the same amount of calories, but because of multiple different factors like gut bacteria or genetics, that will define how much calories they can actually absorb and utilize." - Rob Dionne

 

The Truth About

Resting Metabolic Rate

 

Basal metabolic rate (BMR) or resting metabolic rate (RMR) is how your body converts energy and food at rest.

The amount of calories that we absorb depends on what food we eat. If we eat whole foods that are unprocessed, we'll absorb less than if we were to eat processed foods.

The USDA is able to have a 20-25% range of amount of calories they put on the nutrition labels. So, it's easy to be way off on how much we're actually consuming every day. We could be eating 20% more or less than what's actually stated on the label.

Several factors can mess with our resting metabolic rate such as:

  • Body mass weight
  • Body composition: How much is fat, muscle, and bone plus your muscle requires more energy to stabilize and sustain.
  • Aging: As you age, you tend to lose muscle mass.
  • Gender: Men typically burn more than women.
  • Hormones: Thyroid, low testosterone, insulin & insulin resistance.
  • Caffeine and nicotine can increase RMR but only if you take them all day can it be bad for you. Anything that speeds up your heart rate will affect your metabolism, but it's not a healthy choice.
  • Pharmaceutical drugs - speed based drugs can increase metabolism. Can completely decrease the RMR and there can be other side effects.
  • Stress and negative feelings can affect RMR and cortisol levels

 

Increase Your Metabolic Rate

 

"When you eat protein, it takes your body 20-30% of the calories that you just consumed to digest the food. That's why it's so important to pay attention to the nutrition density of the foods that you're eating because your body will process whole-wheat bread differently than white, processed bread." - Rob Dionne

 

There are many different methods we can use to increase our metabolic rate:

  • Fitness
  • Gut bacteria
  • Nutrition and portion size
  • NEAT: Non- Exercise Activity Thermogensis
  • Sleep and relaxation
  • Socialize

Fitness and Building Muscle

Adding muscle can increase your rate for long-term because it changes your body composition. Muscle burns more than fat when the body is resting. So the more muscle mass you put on, the more muscle you'll burn.

Cardio helps to burn a lot of calories in the moment, but it doesn't affect the metabolic rate in the long-term. A ton of cardio can actually stress out the body by changing your cortisol levels which keeps fat on and it burns muscle mass. A little bit of cardio can be beneficial but too much causes issues for the long-term.

Spend a couple of days a week weight training or include it into your weekly circuit workout at the gym if you add some cardio. 

Create a Healthy Microbiome

Our gut bacteria is also important factor as far as our ability to digest food and absorb nutrients. Depending on the type and amount of gut bacteria that we have in our microbiomes, we can absorb more or less food.

Nutrition and Portion Sizes

When you lose a lot of weight, your metabolism slows down and could stay that way for a long time or for live. Rather than focusing on low-calorie diets and intense cardio training that will burn both fat AND muscle mass, focus on portion sizes and eating whole foods such as protein. Don't even pay attention to nutrition labels or calories.

Just focus on eating good portions of whole foods like meat, vegetables, fruit, and healthy grains. The more whole the food is, the more energy your body needs to consume and process the food.

Non- Exercise Activity Thermogensis

Non- Exercise Activity Thermogensis aka NEAT happens if you're fidgety and need to stand all day, pace, or walk around a lot all day because you simply can't stay still. Do you walk around a lot for work? Different jobs can affect this. If you're walking around all day, you're going to burn more calories compared to someone who has a desk job or sits on the couch all day.

If you sit all day at a desk job, then you're not able to access your NEAT. Get up to go for a walk a couple of times a day or get a stand-up desk. 

Relax and Socialize

Sleep is recovery and healing for the body. It's better to sleep more than only sleep for 4 hours and get up early to go workout. Make sure you're giving your body and mind plenty of rest throughout the week.

On the other hand, sociliazing can also boost your body as well as positive thinking. In return, this can help your metabolism as well. Go spend time with friends and family to further help you unwind and relax. Pets like a dog can also be great because then you'll have something to look after and take care of 24/7 who'll give you attention in return.

 

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

2:15  Today's topic - Metabolism!

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

3:20  Get One-On-One Coaching Sessions with either Rob or Devon

4:40  How metabolism affects fat loss

6:00  Different weight loss and gain factors

10:20 Energy in - The amount of calories that we daily eat

12:00  How cooking and processing foods can affect how much calories we actually absorb.

14:20  Why our gut bacteria affects our calorie intake.

17:20  Energy out with the resting metabolic rate

24:10  Using exercise to improve the metabolic rate

24:45  The thermal effect on food

30:40  Physical activity and the metabolic rate

33:20  The energy out part of exercise.

35:00  The Biggest Lose Dilemma

40:00  How to improve your metabolism

48:15 Closing comments with Rob and Devon

49:45 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 160 - Metabolism: How It Impacts Your Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

Jul 26, 2017

Talkin' to the Mind Pump Podcast Crew

Recently, Rob flew up to San Jose, California to talk to the brains behind the Mind Pump Podcast - Sal Di Stefano, Adam Schafer and Justin Andrews. As you listen to this exclusive interview, you'll learn more about Rob and how he transitioned into a career as a personal fitness trainer, how Open Sky Fitness got its start, and what the future holds for OSF and more.

Together, Sal, Adam, and Justin have over 40 years of combined fitness experience in the world of health and fitness. As you tune in to their interview with Rob, you'll hear them talk about their thoughts and opinions on:

  • Modern nutrition and healthy eating skills.
  • How CrossFit helped Paleo nutrition become popular.
  • The possible future of health and fitness and why quick fixes aren't the solution.
  • What tips, tricks, and lessons all 4 of them have learned along their career paths.
  • The ups and downs of working in the world of health and fitness
  • What changes are being made now and possible into the future as far as living healthier lives.
  • Our connection with food and how we can make better choices.

 

Rob's Interview on the Mind Pump Podcast -Ep. 159 OPEN SKY FITNESS PODCAST

 

Our Health & Fitness Evolution

One of the biggest takeaways from this episode is that we're always in transition and we're all growing in different ways.

Just like Rob turning his life around to eat better and exercise more, we all have a starting point. Drinking more water, cutting out sugars, and adding more meats and vegetables to our diet is a great place to start. Not only are our choices impacting our lives, but the we're changing the supply and demand change as consumers who are voting with our wallets.

What changes have happened throughout the food industry are now coming full circle through the Paleo Diet. Just like cigarettes, we're realizing now that processed foods are bad and product advertisements have been feeding us all this false information over the years.

 

Rob's Clients' Sugary Coffee

Rob's Interview on the Mind Pump Podcast -Ep. 159 OPEN SKY FITNESS PODCAST

 

 

About the Mind Pump Podcast

What exactly IS MindPump? MindPump is an online radio show/podcast that has been described as Howard Stern meets fitness. It is sometimes raw, sometimes shocking and is always entertaining and informative. Your hosts, Sal Di Stefano, Adam Schafer and Justin Andrews have over 40 years of combined fitness experience as personal trainers, club managers, IFBB fitness competitors and fitness thought leaders.

The fitness world is filled with charlatans and snake oil salesmen pushing the latest and greatest (and sometimes downright dangerous) workout programs, supplements and faux science on the unsuspecting masses. Sal, Adam and Justin use MindPump as a platform to shed the light of TRUTH on health, fitness and a host of other topics. By listening to each episode of MindPump, you will be able to absorb over 40 years worth of workout wisdom in record time so that you can cut through the BS and experience the absolute fastest way to reach your health and fitness goals.

 

Rob's Interview on the Mind Pump Podcast - Ep 159

 

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

4:20 Rob on the Mind Pump Podcast

5:00  Rob shares his why he decided to move to Los Angeles and get into acting plus some of the appearances he made.

9:30  Why Rob decided to focus more on fitness than acting.

13:00  How Rob decided which area of fitness was right for him in his career as a personal trainer.

17:00  The importance of adapting to a workout to get better at it compared to switching up your workout all the time.

20:00  Modern nutrition and eating healthy - Keto, Whole 30, supplements and more.

36:00  The possible future of health and fitness and why quick fixes aren't the solution.

37:00 Why liposuction takes away from what the natural human body is supposed to look like.

42:30  What mistakes Rob has made along the way and what he's learned to become a better personal fitness trainer.

46:00  The craziest fads coming out of Los Angeles.

53:00  How Rob started Open Sky Fitness and the podcast.

59:30  Connecting with your podcast audience - The Open Sky Fitness Podcast Group on Facebook

1:03:40  The ups and downs of working in the world of health and fitness.

1:15:00  Change that's happening with fitness and wellness; especially with Millennials.

1:18:00  Our connection to food because of the experiences we had when we were young.

1:30:50  What Rob is doing to help Open Sky Fitness continue to thrive and helping his clients.

1:33:20  The importance of writing down what you eat, your energy levels, and water habits to begin to understand your body.

1:39:00  Why we should be more aware of our eating habits from how much sugar to how much we chew our food.

1:48:15 Closing comments with Rob and Devon

1:49:25  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 159 - Rob's Interview on the Mind Pump Podcast! We hope you have gained more knowledge on how to be a healthier you.

Jul 25, 2017

Click here for the show notes!

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

 

The Paleo Connection

to Our Primal Health

 

"I don't see Paleo as an end point. I see it as the starting point on a launch pad. It's the beginning of something that works for a lot of people; especially for people who have digestive autoimmune conditions, people who have poorly explained conditions of any kind, or those who find it difficult to lose weight. If you reach a certain point in which you're happy with your health, you enjoy foods like dairy, you can digest it and it's a part of your life, then go enjoy it." - John Durant

 

On this week's episode of the Open Sky Fitness Podcast, we had author of New York Times Bestselling books, The Paleo Manifesto and Spartan Fit! (with Joe De Sana, CEO and Co - Founder of the Spartan Race), and Founder of Wild Ventures, John Durant join us.

John, who calls himself a Professional Caveman, became interested in learning about our connection to our ancestors way back in high school. Throughout high school and college, he studied evolution psychology and even wrote about it in his senior thesis.

Living by Our Ancestral History

 

"We don't really understand how well adapted we are to certain habitats until we leave them. Until we change it, screw it up, and lose something. Some of the lessons that we have learned about our habitat have come from going into very novel ones." - John Durant

 

After years of research, study, and experiments of both humans and animals like the gorilla, John shares the importance of living a Paleo lifestyle to the best of our ability and how our ancestral connects to our:

  • Chronic health conditions
  • Poor dieting decisions
  • Hormones
  • Personal habitat and lifestyle

Plus, John goes into detail about how Wild Ventures is helping various health and wellness related start-ups get the investment they need to grow. Current companies include:

  • Greatist
  • Thrive Market
  • Primal Kitchen
  • Kettle & Fire

At the beginning of the show, Devon and I also go over what the 7 Primal Movements are and why we should be incorporating them into our weekly workouts.

 

Building an Optimal Habitat and Life

 

"How do I build a life for myself where it doesn't require discipline to be healthy? It's just something that flows natural from who I am and who I interact with. You basically get to create your own world." - John Durant

 

To change our lifestyles, we need to have willpower, but very few people actually have that. When we want to make changes in our live, what disciplinary action can we take to change something in our habitat? It could be anything from changing the lights for better sleep or getting rid of extra junk food lying around the house.

To create the life you want, make sure it includes the people that you want to be part of your habitat. Look for a community of people who want to grow and thrive as well. Join a gym or spend time with friends who also want to live healthy lives and improve their own habitats.

 

"We do the best that we can with the lives that we have today and the budgets that we follow." - John Durant on how we can make what changes we can to live a healthier lifestyle.

 

How to Hack Your Habitat: Living By Design, Not By Default (John Durant)

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

 

Biohacking Our Internal Computers

People are different and therefore one diet, exercise plan, or way of living is not a fit for everyone.

We can actually biohack ourselves and do experiments to see what works and doesn't work for our individual bodies from nutrition to fitness. We all have different preferences, likes, dislikes, budgets and ways of living so it's normal that we're all doing different things to change our environment and get healthy in our own way.

Going all the way back to our ancestors, our bodies are programmed the same way to send us signals in accordance to our environment. Depending on what we're eating or how much we're exercising, our bran and body use the ancestral software we've been programmed with to carry and send different messages.

For example, for women who are constantly dieting or over exercising, the body believes that there's either a famine or a migration going on. When this happens, it's common that women won't have their period or they don't have enough resources to become pregnant because the the body is unable to provide enough resources for the support and growth of the baby.

 

The Benefits of Primal Movement

When we're babies up until 2-3 years old, these primal movements come so easy to us. Then, we're stuck in desks at school or work for the rest of our lives.

For optimal joint and body health, try to put these 7 primal movements into your daily workouts, if not a weekly basis when you're doing your workout program. If any of these movements do cause you to feel pain, it's either because you're doing them wrong or it's been so long since you've done them that your body just doesn't know how to do them anymore. These shouldn't cause you pain and you should be able to do them all.

As you do these movements such as the lunge, you don't need to put a lot of pressure on your knees. If something is hurting, you should meet with a trainer or physical therapist so they can help you heal what's wrong with your body.

The 7 Primal Movements

  1. Push
  2. Turn over or twist your spine throughout the body in a traverse movement
  3. Crawl
  4. Pull
  5. Hinge
  6. Squat
  7. Lunge

 

About John Durant

John Durant is an author, entrepreneur, venture investor, and professional caveman.

John is author of The Paleo Manifesto and co-author of Spartan Fit! with Joe De Sena, founder of Spartan Race (July 2016). He has been featured in the New York Times and The New Yorker, interviewed on The Colbert Report and NPR Morning Edition, and has been rated one of The 100 Most Influential People in Health & Fitness.

John is also the founder of Wild Ventures, an angel syndicate specializing in consumer health products & technology. He advises Thrive Market, Exo, AOBiome, Greatist, Brilliant Bicycles, Hu Kitchen, and Power Supply.

John studied evolutionary psychology at Harvard under Steven Pinker before moving to New York City and becoming a “professional caveman”: mimicking a hunter-gatherer diet, running barefoot through Central Park, experimenting with intermittent fasting, and doing polar bear swims in the Atlantic. Previously, he spent three and a half years at an ad tech startup after a stint in management consulting.

 

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

3:50  Recap on last week's episode OSF 157- Milk: Why Do We Even Need It?

4:15  About today's guest, John Durant, on the Paleo diet, religious rituals, and more

4:45  Grow with our online health and wellness community: OSF Facebook Podcast group!

5:10  Check out the Mind Pump podcast this week with Rob as their guest!

7:40 Contact Rob and Devon for One -on- One coaching

8:45  The 7 Primal Movements explained by Rob and Devon

22:00  The benefits of the 7 Primal Movements in your regular workout

25:00  Introduction to today's guest: John Durant

26:50  Why John decided to learn more about the Paleo lifestyle for academic reasons

30:00  Why chronic health conditions even exist with other species such as animals in zoos.

35:20  Why we're reducing our diets down to the constituent basics like a protein bar. What health effects gorillas in zoos experienced based on their diets.

39:00  Why we're being so misinformed by the mass media about health, fitness, and nutrition.

42:30  Hormones and weight gain

45:00  Changing our lifestyles to live healthier lives and the mistakes we've made along the way.

49:35  How we can create an optimal, healthy habitat for ourselves

51:40  How to avoid health mistakes like going for fast food over cooking dinner

54:00  The rise and fall of the Paleothic Age - Our ancestors' health

58:45  What was the spectrum for good teeth health for our ancestors'? What changed for us?

1:04:20  How we can answer any health question through The Paleo Manifesto? What can we learn from our ancestors?

1:08:00  How we can understand our bodies like a computer

1:11:50  Why we should avoid dogmatic approaches to health

1:15:40  About John's latest project with Wild Ventures and the companies he supports.

1:22:00 The benefits of bone broth

1:26:00  How big food chains are taking the nourishment out of the foods they sell like soup and broth companies.

1:28:40  How voting with your wallet and buying from healthy food companies and startups is making a huge difference.

1:34:25  Closing comments with Rob and Devon

1:36:50 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 158 with John Durant: Biohack Your Health with Paleo! We hope you have gained more knowledge on how to be a healthier you.

Jun 6, 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
  5. You have until June 22nd to enter! Good luck! :)

 

The Twelve Categories of Wellness

 

"Health is not only about fitness and nutrition, it's also about balancing all of the other aspects of your life." - Devon Dionne

 

On this week's episode, Devon and I are sharing one of the best tools to help you take the first step to owning your wellness: The Wheel of Wellness. Health and wellness is more than just eating healthy every day and hitting the gym a couple of times a week. It can be about mindfulness, relationships, self-purpose and more.

To help you get a better understanding of your health wellness, we've broken it down into 12 different categories.

The 12 Sections for the Wheel of Wellness:

  1. Nutrition
  2. Physical Fitness and Activity
  3. Health
  4. Relationships
  5. Career
  6. Finances
  7. Spirituality
  8. Creativity, Fun, and Recreation
  9. Self-Love
  10. Personal Growth and Education
  11. Environment and Nature
  12. Self-Purpose and Service to the Community

 

To get started, first you'll have to grab a piece of paper and something to write with. Draw a circle on the piece of paper and divide it into the 12 different sections of wellness.

Rate each category from 0-5 as far as satisfaction and how you feel about them. Are you happy with your personal growth or could you be doing more?

Draw 5 line markers, label them 1-5 and color in each section. Here is an awesome example of a Wheel of Wellness by Jessica Burgueñ0 with which she uses a 1-10 rating scale.

Wheel of Wellness

 

Reviewing Your Wellness Wheel

 

"Is your wheel jagged and crooked or is it a perfectly balanced wheel? Even if it is balanced, how did you rate each category? Is everything at a 4 or 5 or are they at 1 or 2 and you just feel flat?" - Rob and Devon Dionne

 

Take some time to see where you're at with your wellness wheel. Is everything balanced or are there a couple of areas that you could focus on?

Now, make a list of what you are able to do to make those positive changes happen. For example, if you want to improve your nutrition, try to do a meal prep day once a week or pack healthy snacks. If you need to improve your relationship with someone, schedule in some uninterrupted time to just be with them.

You don't have to try to improve everything at once. Simply pick 1-3 sections from your wheel that really motivate you to start making some positive changes. 

 

Evaluating Your Wellness Wheel

 

"Every time you set out to try something and you do not succeed at it, it's not a failure, but a learning experience. When you reflect on your progress, it just means you're looking at information. You're not judging yourself." - Rob and Devon Dionne

 

Take some time once a week to look at your accomplishments. Grab your wellness wheel and see if you've made any progress. Don't judge yourself, just reflect on what you've done so far with your goals. There's no failing here; only learning.

If you're not making the progress you want to make or you're not motivated to keep trying, go back and reflect once again on your Wheel of Wellness. Choose different sections to focus on or make new goals for yourself.

Evaluate and create a new Wheel of Wellness for yourself every 3 months. Surprising enough, sometimes all it takes is 3 months to see some change!

 

 

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

3:30 The Open Sky Fitness Review contest to win a free book!

7:00  Work one-on-one via coaching with Rob and Devon

9:00  The Wheel of Wellness

10:45  The Twelve Categories of the Wheel of Wellness

14:00  Deciding what you're happy with and what you're not happy with in your Wheel of Wellness

14:30  Breaking down each of the 12 categories

27:10  Completing your Wellness Wheel to understand where you're at

28:20  How to reflect on your Wellness Wheel and make positive changes

29:30  What is "brain dumping" and how to do it.

31:00  How to take action with baby steps in 1-3 different areas of the wheel

37:00  Evaluating and reflecting on the changes your making in your life.

40:20 Closing comments with Rob and Devon

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 151 - Improve Your Life with the Wheel of Wellness! We hope you have gained more knowledge on how to be a healthier you.

May 23, 2017

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

 

Start to Improve Your Health Today

 

"Just know that you're doing the best that you can and be kind to yourself. Especially with unpredictable stresses, they can be really debilitating. emotionally and physically." - Devon Dionne

 

On today's episode of the Open Sky Fitness podcast, we'll be discussing how to navigate yourself through stressful times and how important it is to not be a victim or your situation and take control of your situation.

In everyday life, we may face predictable and unpredictable stresses that can throw us off course to living a healthy lifestyle. Listen and learn about our favorite tools that not only help other people, but Devon and I as well get back on track with our health.

 

Predictable vs. Unpredictable Stresses

 

"Stress is a state of mental or emotional strain or tension resulting from an adverse or very demanding circumstance." - Devon Dionne

 

Predictable stress is when you know something is coming up in the future and you can start planning ahead now as far as eating healthy, getting enough sleep, and fitting in some exercise:

  • Vacations
  • Business trips
  • Family reunions
  • Parties
  • Holidays

Unpredictable stress occurs when you least expect it and you probably didn't plan for it:

  • Accidents,
  • Injury
  • A death
  • A breakup or divorce
  • Losing your job
  • A Natural disaster

 

Rob & Devon's Best Tips to Regain Focus on Your Health

 

"Getting mad at yourself only creates more emotional stress. You're just human and its normal that different stresses will come up. Don't try to be a super hero and just forgive yourself for getting off track. " - Rob and Devon Dionne

 

When you don't plan ahead or the unexpected actually happens, follow these initial steps to focus back on your life, health, and wellness:

  1. Accept that you're off track and forgive yourself.
  2. Get a piece of paper and write down a list of healthy habits that you want that are out of integrity.
  3. Base and create your list off of the 4 Pillars of Integrity: Fitness, Nutrition, Community, Lifestyle

Devon's Routine to Get Back on Track

Everyone has different goals and methods for helping them get back on track with their health. For Devon, the following steps help:

  1. Drink tons of water and eat lots of vegetables.
  2. Cut out sugar completely and eat more potatoes, squashes, and other starchy vegetables to give her back her energy.
  3. Drink half the amount of caffeine and try to switch to green tea rather than completely cutting out caffeine.
  4. Fit in 1-2 days a week to workout so that it becomes an easy habit to add back to her routine.

Outsource Help to Make Your Goals Happen

 

If you live with another person or have a family, talk to them about your healthy lifestyle goals and ask them to help you make them happen. For example, if your family tends to have a lot of sweet and salty processed foods around the house, kindly ask them to eat them outside of the house to help you not feel tempted to break your goals.

To make your life even more stress-free, turn to and hire other people to help you:

  • House cleaners
  • Personal trainers
  • Bookkeepers
  • Personal Assistant
  • Life Coach
  • Nutritionist

The list goes on and on as far as the amount of people that are out there who can help you really tackle the problems you want to solve.

You might be thinking to yourself, "Okay, but it's super expensive for me to hire someone like a professional cleaner." Rather than thinking about the money, you can always see it as a way to win back the time you would have lost if you had ton all of those task on your own.

 

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!

 

 

Get Your Own Open Sky Fitness Apparel!

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!

 

 

 

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

2:10  Don't forget to buy some Open Sky Fitness apparel this week!

4:00  Open Sky Fitness Q& A: Thursday nights 7pm PST via the closed Open Sky Fitness Facebook group

7:00  Questions from the OSF Facebook group: How can you respond to people who tell you, "Oh you're so lucky to have a fast metabolism." But the reality is that you work hard to have a healthy lifestyle through food and exercise.

10:50  OSF Facebook group question: Will doing both cardio and weight lifting in the same session oppose each other?

13:50  OSF Facebook group question: "My biceps are lopsided. Is this normal? Should I be working one harder than the other to even them out?"

18:00  How do you get your health back on track? Is it better to jump right in to it or start slowly?

20:00 How Devon gets back on track with her health.

26:00  What is stress and how does it affect out lives? How can we take control of it?

27:40  The two different types of stress: predictable and unpredictable stress.

31:40 Steps to regain control of your stress and get back on track

40:30  What to do if it's difficult to schedule and fit in healthy changes?

45:00  How to navigate future predictable stress.

49:00  How to stay healthy during vacation, traveling, or over the holidays.

54:00  Navigating unpredictable stresses in life.

58:00  Don't be afraid to ask for help in your mission to get healthy.

1:02:10 Closing comments with Rob and Devon

1:03:15 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 149: Getting Back on Track with Your Health! We hope you have gained more knowledge on how to be a healthier you.

May 9, 2017

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

 

 

Break Out of Your Comfort Zone

 

"Why is it so easy to do the same thing over and over again if you're not happy? Why stay in repeat mode if you're not getting no where near the result you want? If you're unhappy with your weight or your health, then there has to be a change." - Rob Dionne

 

On this week's episode of the Open Sky Fitness Podcast, Devon and I are sharing how you can break out of your comfort zone and begin to live a healthier life. When you're brand new at building a healthier lifestyle, going to the gym or learning how to cook healthy meals can be stressful and intimidating. However, leaving your comfort zone can easily be accomplished.

We'll explain what is a comfort zone, how optimal anxiety can help you grow, and the benefits of breaking through your comfort zone.

 

 

What is a Comfort Zone?

 

"A comfort zone consists of a series of routines, behaviors and patterns that minimize the stress in your life and puts you into a state of mental security. There's no risk because you're basically on autopilot." - Rob and Devon Dionne

 

When we're in a comfort zone, everything is normal on a day-to-day basis. We're not challenging ourselves, but that's okay because what we do the same thing every day without any changes or obstacles.

If we do try to leave the comfort zone to do a new workout, order a healthier meal, or even learn how to cook, it can feel really strange. 

 

How Optimal Anxiety Can Help You Grow

 

"In order to actually maximize your performance, you have to be in a state of optimal anxiety." - Devon Dionne

 

When you begin to break outside of your comfort zone, you want to be fired up yet still be able to perform your best.

If you feel anxious at the idea of learning how to cook or join a gym class, just remember that 'anxiety' is only a word that is used to describe a feeling. In fact, a slight amount of it as optimal anxiety can actually be a good thing.

When you challenge yourself, you can build upon an enhanced amount of productivity that allows you to do more than you possibly ever thought you could.

 

Seek Assistance to Leave Your Comfort Zone

If you are stuck or in need of some help, don't be afraid to ask or seek assistance with accomplishing your goal. There are people out there and different wellness communities that are eager and ready to you can help you break through your goal.

One great example if you want to learn how to cook healthier meals at home is Blue ApronThey provide you with the ingredients and measurements that you need to prepare your meal so you don't have to wander around the grocery store trying to figure out what to buy. However, you'll still need to learn how to prep and create the meal yourself, but Blue Apron is a good stepping stone to help you learn how to cook.

 

The Benefits of Breaking Through Your Comfort Zone

 

"When you think of your health, fitness, and general lifestyle and if it seems overwhelming to you, it's because you're trying to think of it all at once. You're trying to think of how to fix everything at once when in reality all you have to do is be willing to step outside the comfort zone and take baby steps towards that first thing that's going to have the biggest impact in your life." - Rob Dionne

 

You don't have to try to leave several comfort zones at once because that can create the large amount of anxiety that we want to avoid. To reach optimal anxiety and challenge yourself to help improve your life, just pick one thing to do on a daily basis until you get comfortable with it.

Expand your horizons by focusing on the biggest thing that will change your life and remember to start small. Read a fitness or nutrition book, try a new workout, or challenge yourself to do something new.

There are so many benefits to getting outside your comfort zone:

  • Discovering your 'Why?'
  • Positive energy
  • Enhanced self-image
  • Higher self-confidence

 

 

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  Rob's One-On-One Coaching

5:40  CONTEST: Leave a review and win a book!

6:40 What is a comfort zone? Why does it harm our health and wellness?

11:00  How to begin to break out of your comfort zone.

12:20  What is optimal anxiety and how do you begin to incorporate it into your life?

13:40  Why you don't want to push too far out of your comfort zone and try to be able to do everything.

15:30  How to keep yourself growing through life and continuing optimize your comfort zone.

17:00  The benefit of the optimal anxiety zone to help you make better choices for your life.

19:00  Why you don't have to be alone when you break out of your comfort zone.

21:45  The benefits of optimal anxiety and breaking out of your comfort zone.

26:00 Rob and Devon's experiences with stepping outside their comfort zone.

28:30  How successful people like Tim Ferris and Arnold Schwarzenegger were able to step outside their comfort zones.

35:00  Why it's time to end the excuses and start your path towards change.

41:00  How to get comfortable with change and our fears.

45:00  The meaning of the word "fail" in Latin and French and how we interrupt it.

47:00  How we can be proud of those moments when we did step out of our comfort zone.

48:30 Closing comments with Rob and Devon

51:30 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 147 - How to Break Through Your Comfort Zone! We hope you have gained more knowledge on how to be a healthier you!

Apr 11, 2017

Back Spasms and Problems 101

 

"Most back spasms are from either not stretching and warming up or from sitting all day. You really can't escape back spasms. Even if you're physically active, they're impossible to avoid. Even for us." - Rob and Devon Dionne

 

Do you find simple tasks like picking up something off of the floor or twisting to reach something behind you painful and straining? When we think of back pain, we usually imagine someone suddenly throwing out their back. But back pain can happen day to day and even the simplest of movements can cause it to happen.

Recently, Devon experienced a horrible back muscle spasm the day after a dance class and we had the idea to talk about back spasms on the show.

On today's episode of Open Sky Fitness, Devon and I go into depth about:

  • The different parts of the back
  • How back spasms can happen and what they feel like
  • The difference between a strain and a sprain
  • The difference between a bulging disc, a herniated disc, and a ruptured disc.
  • What degernative disc disease is and what it feels like
  • Sciatica
  • Piriformis Syndrome
  • The importance of stretching and being pro-active with building a strong body
  • Why good sleep and nutrition are so important for your back's health

 

"We need to know how we got our back problems before we can treat them." - Devon Dionne

 

How to Treat and Prevent Back Spasms & Pain

 

"Be mindful if you always sit the same way. If you don't switch up how you sit every once in awhile, those movements can cause problems in the future. Mix things up and keep your balance steady." - Rob Dionne

 

To relieve your back pain, we suggest the following treatments:

  • Ice or heat the area, but icing is better.
  • Visit a chiropractor or a massage masseuse
  • Take pain medication for major pain
  • Use a spinal decompression machine

To prevent future back spasms and pain in the future, you want to be pro-active and focus on building your core strength. We suggest the following activities:

  • Gyrotonics
  • Sitting on a yoga ball
  • Planking
  • Any form of daily exercise and even just a walk
  • Marching in place on a trampoline
  • Anything that helps to release endorphins such as meditation

 

"Stretching is not just about warming up your body. It's also about realigning it so that you can avoid injury during your workout." -Devon Dionne

 

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  The topic of the day: back spasms

4:00  Why do our backs hurt? What is back pain and what is the problem?

4:30  The different parts of the back and spine explained.

4:50  Signs that your lower back/lumbar area of your back is hurting.

5:30  Signs that your thoracic spine is in pain.

6:40  Signs cervical neck pain

8:00  All about muscle spasms and how they happen.

12:20 The difference between a muscle strain and a sprain.

13:50  The bones in the back and what problems can occur there (bulging or herniated discs).

19:30  Why some people get bulging discs and either have pain or don't have pain.

20:00  The difference between a bulging disc, a herniated disc, and a ruptured disc.

21:00  The degenerative disc disease:  how it can happen and what it feels like.

23:00  Sciatica explained

25:00  Piriformis syndrome explained and how to heal it with yoga or a massage.

27:50  Find out how you hurt your back before you begin to treat it.

29:10  Why it's important to not just stretch and warm up before a workout, but also realign your body to help avoid back spasms and other injuries.

33:00  How to avoid a future back injury or spasm.

35:00  How to treat back pain and spasms.

42:00  How to be proactive about potential back pain in the future: Core strength building

44:00 Your back's posture

49:50  The connection between your back's health with sleep, stress, and anxiety.

51:30  Pay attention to where you hold the stress in your body

52:00  How you can get a good night's sleep to help your chronic back pain, anxiety, and stress.

52:30  The power of actively stretching out and strengthening your hamstrings daily.

55:50  Increase your intake of ant-inflammatory foods

57:00  Closing comments with Rob and Devon

1:24:30  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 28, 2017

Please leave us a review at http://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.

 

Best List of the Top 12 benefits of MSM Powder

How MSM Powder Can Improve Your Life Without Any Risk of Side Effects

 

 

Methylsulfonylmethane (MSM) is a sulfur compound that helps build proteins in the body and is easy to absorb. It is also known as DMSO, but DMSO is typically not for human usage.

MSM contains sulfur and is found in many places, but with the typical American diet, we don't consume as much as it as we could be eating.

Because our bodies really need MSM to create proteins, it can be super helpful to include MSM powder into your daily diet.

 

Top 12 Benefits of MSM Powder:

  1. Arthritis and Osteoarthritis
  2.  Collagen Synthesis
  3.  Glutathione
  4.  Dissolves scar tissue
  5. Decreases inflammation
  6.  Increases elasticity in the body (joints, tissues, connecting joints, blood flow in veins)
  7.  Improves digestion
  8.  Skin recovery
  9.  Muscle Recovery
  10.  Cancer treatments (Breast Cancer specifically)
  11.  Allergies
  12.  Hair growth

 

Rob uses Ultra Botanicals - MSM Powder 4000 mg. - Joint Support - 16 oz. (454 Grams), but there are many other brands out there.

 

 

If you prefer to not take MSM supplements, you can also eat the following vegetables for the same benefits. Just make sure to buy locally grown, organic, pesticide free vegetables for the full effect!

  • Peas
  • Spinach
  • Mustard Greens
  • Green Cabbage
  • Kale
  • Lettuce
  • Cruciferous Vegetables

 

 

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 4: Relationships

6:00  What is Methylsulfonylmethane (MSM) and DMSO?

8:00  Getting MSM over the counter and what Rob uses: Ultra Botanicals

9:00  How MSM has helped Rob so much with joint pain

13:00  Why MSM really works to help heal pain in the body

16:00  The benefits of MSM powder in your daily diet

16:05   1) Arthritis and Osteoarthritis

17:20  2) Collagen Synthesis

 18:00  3) Glutathione

18:50  4) Dissolves scar tissue

5) Decreases inflammation

6) Increases elasticity in the body (joints, tissues, connecting joints, blood flow in veins)

19:50 7) Improves digestion

22:50  8) Skin recovery

24:20  9) Muscle Recovery

26:00  How to use MSM powder

27:50  10) Cancer treatments (Breast Cancer specifically)

28:50  11) Allergies

29:10  12) Hair growth

30:55  Foods that naturally contain MSM

31:10  Why MSM supplements are better for you than vegetables with it if you're having digestive problems

32:00  Closing comments with Rob and Devon

34:20  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!

Feb 28, 2017

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

 

"Why would you treat your body as if you were going to get a second chance at another body. Our bodies do regenerate and heal, but the more you think about it, you realize that you get one shot at taking care of your body. We don't get to choose the body we get and we have to treat it the best way that we can." - Rob Dionne

 

 

Open Sky FItness Podcast March Madness Challenge 2017

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.

 

Moving Forward and Staying Strong

On this week's episode of Open Sky Fitness, I had the great opportunity to sit down and discuss with Autumn Calabrese about her life story and career as a personal fitness trainer.

Autumn Calabrese is a celebrity trainer, working mom and a best-selling author. Autumn rose to recognition by revolutionizing the Beachbody fitness model with her approachable and comprehensive portion control system.

 

How Autumn Got Back Into Shape After Her Pregnancy

 

"You're weight loss results is 80% based on your nutrition intake." - Autumn Calabrese

 

After Autumn gave birth to her son, she began to focus more on her nutrition to help her get back into shape. She realized that processed cereals, granola bars, and dairy were some of the items that she would have to cut from her diet. Instead she decided to turn her diet around by making minor tweaks to her nutrition intake and eating the following healthy foods:

  • Fruits
  • Vegetables
  • Water
  • Raw nuts without salt
  • Avocados
  • Balancing other macronutrients.

 

Autumn's Tips to Staying Motivated to Workout

  • Have somebody hold you accountable.
  • Keep your alarm away from you so that you physically have to get up to turn it off.
  • Play games in your head while you work out: Just tell yourself to do 10 minutes and before you know it, you'll be warmed up and ready to go for the complete workout.
  • Create a playlist to listen to as you workout.
  • Treat yourself to new workout gear.

 

"The more you cook at home the more you know what's going into your food and the more you can control how much salt, sugar etc. goes into it. That makes a whole world of difference for your nutrition." - Autumn Calabrese

 

 

 

 

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

1:45  Join our March Madness Challenge in the The Open Sky Fitness Podcast Group on Facebook

3:20 Question from our OSF Facebook Group: What's better? Getting a deep tissue massage or an acupuncture session post workout?

9:00  How to improve lower back pain

17:00  Introduction to Autumn Calabrese

18:30  Autumn's childhood, dancing experience, and journey to becoming a successful personal trainer

25:00  The ups and downs that Autumn struggled with and bounced back from throughout her life.

33:30  The beginning of Autumn's career with Beach Body and staying positive through difficult moments.

36:00  When was a time in your when being healthy was a struggle for you?

41:30  How Autumn was able to lose the weight after her son was born.

42:20  What Autumn learned about her body after she had her son.

47:20  Autumn's day to day struggles

50:10  How Autumn struggles to be motivated to workout now with balancing her career and being a mother. Why she understands that it's okay to give yourself and her body a break from working out.

53:40  Autumn's hints and tips to staying motivated to workout

58:15 The 21 Day Fix and portion control

1:02:30  How Autumn based the 21 Day Fix on how she controls her nutrition and prepares for physique competitions

1:04:00  OSF Facebook group questions: I just started the nutrition portion of the 21 Day Fix. I'm currently off from work and have the time to measure and prepare food. How can I continue to do this when I go back to work?

1:06:30  OSF Facebook group questions: How did you balance all of the delicious Italian food from your family? My husband just bought a book on how to make paste

1:09:40  Where can you watch the Fixate cooking show and buy her cookbook, Fixate.

1:12:00  If someone was to get started today to get the ball going on their fitness, what can they do?

1:13:40  Closing comments with Rob

1:15:00  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 137 with Autumn Calabrese: Moving Forward and Staying Strong! We hope you have gained more knowledge on how to be a healthier you!

Jan 17, 2017

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

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!

 

Build Momentum to Get Healthy

Now that it's the new year, we're all coming out fresh with goals and ideas for ourselves and how we're going to make this year great. We feel like we have it all.

But once we hit mid January, our fiery will and inspiration has been lost. Why is that so? How can we be so excited about a goal or idea and then it's gone from our minds?

Health and wellness is a journey that can't be completed in 2 weeks. There is no end and we have to constantly work towards bettering ourselves.

As you listen to this podcast, Rob shares his own struggles with finding himself on his health journey and he's not done yet either. Discovering good nutrition and creating habits to exercise through out the week takes time and motivation.

We can't give up on our health goals so easily. We need to discover our inner confidence if we want long-term results.

 

 

A Healthy Journey is a Roller Coaster Ride

 

"We have to accept that it's going to be a journey to be healthy. The process is the result." - Rob Dionne

 

Our health journey is like a roller coaster ride. As the ride clicks towards the sky and highest point of the ride, these clicks are like your health goals. All these habits and things that you do to get healthy help push the momentum forward until you're on top of the roller coaster ride.

Once you're on top of the ride and you go over, it shouldn't feel like you need much effort to move forward and stay healthy. 

Quick fix diets like cleanses won't help you stay healthy for life. This is like being shot out of the cannon and nothing happens afterwards. But if you make healthy habits to eating nutritious foods, drink lots of water, get plenty of sleep, and exercise, then your health journey continues onward for life.

 

Simply Start by Creating Good Habits

 

"You should become so comfortable with your new health habits that you don't even have to think about doing them." - Rob Dionne

 

To help you build your momentum and become motivated to work towards getting healthy, simply start by creating good habits. These habits should be as effortless as brushing your teeth or checking your email right away in the morning.

Choose easy tasks to make into habits such as:

  • Drinking 80-100 oz of water each week
  • Taking a walk every day
  • Spending 10 minutes to meditate
  • Adding a gree vegetable to one meal each day

 

Unfortunately, we can't go from being unhealthy to health at the drop of hat. Just like any other new changes we have to go through in life, being healthy takes effort and patience. Think of it like preparing for a marathon. You would never go run a marathon next week without any experience (unless you're Barney Stinson from How I Met Your Mother and we all know how he finished the NYC Marathon)

 

If you're going to run a marathon, you have to prepare by running a couple of miles until you're comfortable to add more and help your body get into peak racing condition. Health is the same, you can get healthy by take small, easy steps.

The main point of the story is that it takes time to get comfortable with anything new. The most important part is that you're trying. Your effort is all that matters to help you get healthy and get to where you want to be.

 

What Healthy Habit Should I Start With?

 

"Start by choosing one thing that you know its going to improve your life if you're doing just one thing every day." - Rob Dionne

 

These habits should be easy to accomplish every day like drinking 20 oz each day or going to the gym 3 times a week. Over time, you'll want to do more and more and set new goals for yourself and be farther ahead with your health than you ever were before.

Once you're comfortable with one healthy habit, it's easy to move onto the next challenge.

There are 52 weeks in the year. If you try to add one new habit every 1-2 weeks, you'll be able to accomplish so much by the end of the year!

 

Keep Track of Your Habits with the Streaks App

One way to help you keep track of up to 6 habits is by downloading and using the Streaks App. When you complete a healthy task, just swipe a streak. This will help you to create and build onto good habits with the goal of trying to not break the streak.

 

 

 

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Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

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

 

8:00 Find momentum and confidence by changing your mindset

 

 

13:00 Commit yourself to making small, healthy habits that last a lifetime.

21:00 It takes time to get comfortable with something new

25:20 Get motivated and passionate about one thing

34:00  Make changes in your life that are you can accomplish

39:50  The app, Streaks, to help you build good habits

 

 

44:00 Closing comments with Rob

48:30 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 131- How to Build Momentum: Simple Strategy for Getting Started! We hope you have gained more knowledge on how to be a healthier you!

Jan 3, 2017

"Any workout is a stress on the body. When you put that stress on the body, it needs to adapt to it in order to grow. Just like normal stress, we use it to grow and improve ourselves. Whether it's stress from exercise, jobs, or life in general, we need recovery." - Rob Dionne

 

Join The Open Sky Fitness Podcast Facebook Page!

That's right! We have an Open Sky Fitness Podcast group 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!

 

What Do You Do if You're Bored with Your Workout?

We had a great question on the OSF Closed Facebook Group about what to do if you're bored with your current workout? What to do to switch things up or see results again if you're stuck in a rut.

The response from our OSF Facebook group members was overwhelming and we'd like to share some of their suggestions here:

  • Rediscover your WHY- What is your ultimate intention and why are you doing what you're doing to reach your goal.
  • Do something different - Take a break from what you're doing (maybe every 4th-6th week) and do something new or fun with your workout - swim, dance, bike, or do yoga for example.
  • Join a fitness group - take a fitness class such as yoga or Zumba or a join of group of people who enjoy doing the same thing as you such as a running club, cycling group, or Master's swim team.
  • Get a new workout program - Either create a new program on your own or ask someone else to write a new program for you. This new program should still help you work towards your fitness goal.
  • Find a lifting or workout partner - It will be fun to do a workout with someone else and they will also hold you accountable to your goal of going to the gym a couple of times a week or completing a goal.

 

The Path to Active Recovery From Stress

 

"Active recovery is being present with yourself and understanding what your body needs." -Rob and Devon Dionne

On this week's episode of Open Sky Fitness, Rob and Devon took some time to discuss how we can use active recovery from stress to help re-build and energize our minds and bodies.

You may think the best recovery is just to completely stop what you're doing and rest, but best recovery is one that still keeps you in motion with your goals and intentions.

"Our bodies need continual active recovery rather than taking a complete rest period." - Devon Dionne

Active Recovery From Stress Open Sky Fitness Podcast

 

What is Active Recovery for Fitness?

You can still keep up with your fitness goals while recovering by staying active on a daily basis.

For example, if you're working out a lot by lifting heavy weights or doing intense cardio activities such as running, biking, and swimming, take a rest day and do a different, but fun activity.

Active recovery for fitness can be joining a dance class, hiking, yoga, or surfing. It can be any other physical exercise that you enjoy doing. The main thing to remember is that it can be any form of physical exercise as long as it's n0t intense, but allows your mucles to function and rest at the same time.

 

Active Recovery from Stress

 

"We have to get over the idea that our stress or physical pains are happening because it's just the way that we are. There has to be something that's causing you to feel the way you are and you can put an end to it by discovering the root of the problem." - Rob Dionne

 

3 Different Types of Stress

According to the American Psychological Association (APA), we can experience 3 different kinds of stress: Acute Stress, Episodic Acute Stress, and Chronic Stress.

To intentionally begin active recovery from stress, you need to take something with yourself to discover what type of stress you are experiencing. 

 

Acute Stress

Acute stress is the stress that we experience on a day-to-day basis. It's the stress that comes and goes away in a short amount of time.

Receiving a speeding ticket or having a bad interaction may cause you to experience acute stress.

If you are not a regular skier, going skiing all day can also cause acute stress on the body because it's a sudden, abrupt stress that your body has to adapt to in a short amount of time.

 

Episodic Acute Stress

Episodic acute stress happens to those are frequently stressed because they take on too much to do at once and blame themselves if things go wrong. They're often in a hurry and will feel overly anxious on a regular basis.

The APA website puts people who have episodic acute stress into two groups: Type A and Worry Warts.

People who are Type A will self-inflict stress onto themselves by following a tight schedule on purpose. They may suffer from migraines and constant tension to the point that they body just shuts down on itself.

Worry Warts are pessimistic and constantly worrying about the future and afraid that nothing will work out the way that they want it to happen. They may feel anxious and depressed.

Episodic acute stress can happen from numerous souces:

  • Learning from watching how our family handles stress
  • Work
  • Relationships
  • A 9-5 hour daily job
  • Working 60+ hours per week
  • Being a stay at home mom and constantly driving children from one place to the next.

Those who self-inflict stress upon themselves may wear it like a badge of honor. They believe it's a positive thing that the more you work, the better yo are as a person because you do so much. However, this mindset will just cause you to experience more problems in the future because you are doing so much.

No one can have a perfect schedule or happy life by doing so much at once that it cause unnecessary stress.

 

Chronic Stress

Chronic stress can tear people down. It can greatly affect those who are dealing with constant stress that is making them feel like there is no hope or escape from it.

Chronic stress can happen because of a job that you hate, not feeling appreciated by others, feeling trapped, or being in abusive relationships with others. People who are located in areas of constant war and repression will also experience constant chronic stress.

 

How to Cope with Episodic Acute Stress

Because episodic acute stress is self-inflicting, you and only you have the power to turn things around for yourself OR with the the help of another person if you don't know how to change your life.

The first step to coping with episodic acute stress is to recognize that you have it and you need to take responsibility to change it.

 

How to Actively Recover from Stress with Good Intentions

 

"When you pick your active recovery, it should be in line with your intentions and goals in life." - Rob Dionne

 

Active Recovery From Stress Open Sky Fitness Podcast

A couple of weeks ago, Rob and Devon discussed The Power of Intention to help us achieve our goals and live the life that we want to be in every day.

When you think about what your intentions are for yourself, you want to try to create a life that you would love to be in every day. 

Here is how you can use the power of intention to help you actively recover from stress:

 

List All of Your Favorite Things

Listen to yourself and make a list of all the things that you love that also help you become more present with yourself and with others. Don't list anything that causes you to tune out such as: binge watching TV, going out a lot, or binge eating and drinking.

 

Schedule Time to Give Yourself More Self-Care

Set aside a certain amount of time to solely focus on giving yourself more self-care. This can be either daily or monthly.

Think about what is holding you back from achieving what you want and then purposefully create a schedule that helps you spend more time focusing on you and your goals.

You should be creating a life for yourself that allows you to have more time for yourself.

 

Think About What Brings You Pure Joy

Make a list of all of the things that truly bring you joy or anything at you enjoy doing. Next, break them down into time categories of how long each thing takes to do: 5 minutes, 1 hour, a fully day? Include anything that you can do a couple of times a day, per month, or each year.

Some daily activities to help break up your stress may include:

  • Walking
  • A short workout
  • Journaling
  • Reading
  • Praying
  • Meditating

During the week, you can enjoy:

  • Favorite outdoor activities
  • Crafts such as pottery or knitting
  • Catching up with friends or family
  • Classes

Try to include anything that helps you to stop for a moment during your week to just be present with what's going on with you.

 

Schedule Time for Relationships

Make sure you set some time aside to focus on building relationships with your family and loved ones.

Choose a couple of hours or full day to cook dinner together, go out on a date, or simply making a habit of eating dinner together at the dinner table.

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

4:00 Facebook group question- What do you do if you're bored with lifting?

10:10  Active Recovery from Stress

12:30  The three different kinds of stress that we deal with

19:00 How to deal with episodic stress

21:00  What mistakes do we make when we try to relieve our stress?

24:00 How to deal with your stress with good intentions

26:00  How is binge watching TV shows giving any value to your life?

28:40  What's a good plan for active recovery from stress?

40:30 How to set yourself up for active recovery from stress

46:00 Closing comments with Rob and Devon

 51:05 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 129- Active Recovery From Stress! We hope you have gained more knowledge on how to be a healthier you!

Dec 13, 2016

Change Your Life with Healthy Habits

 

"The intention is not the goal. The intention has to be the thought process behind the goal. Your intention should always include being joyful; especially when we're talking about health and improving your life. We often forget that this is a gift that we're giving to ourselves. Being healthy has nothing to do with anyone but ourselves." - Rob Dionne

 

Last week, Rob and Devon discussed how the power of intention can help navigate our health and wellness in the direction that we want to go. It can be difficult to change our ways because we're often looking for that quick fix to drop weight and be healthy for a short amount of time before going back to our old ways.

Fortunately, it's really not that hard to become healthier. You just have to make changes, be persistent, and have patience. 

A healthy lifestyle is truly a gift to ourselves and we can enjoy the process by taking in each moment and achievement.  We don't have to be hard on ourselves  to see our health improve. We just have to swap our unhealthy habits for healthier ones. In fact, if we follow the 80/20 rule, 80% of our health benefits happen just because we make a 20% effort to change our ways on purpose.

This week, Rob and Devon share the same healthy habit tips that they tell their clients. With these easy health hacks, you can start implementing changes today to build a stronger, healthier body.

 

How Can I Begin to Change?

 

"We like to try to change everything at once and that's what most people do when they start a diet plan. This is why they end up crashing and burning because they try to go from 0 to 100 overnight. It's impossible to do that." - Rob Dionne

 

Let's face it, we're used to instant gratification, but we need to have patience if we want to get healthy the right way. When we follow the route to being healthy, all we have to do is just focus on 1-3 changes each week.

If we try to do too much at once like suddenly trying out a Ketogenic Diet, it can be too much on us and we're likely to quit and fall back into our old habits.

If we focus on even just one change instead of changing everything we do, all of the pressure and anxiety easily goes away.

It may sound too good to be true, but focusing on just even one task can provide a long-term benefit your health, relationships, well-being, internal thoughts, career, and more.

Take each week at a time to focus on 1-3 changes. You can choose to focus on just 1 very difficult task for the week OR maybe have 1-2 easy tasks and than the third is intermediate.

 

Change Your Nutrition

 

Weeks 1-2: Food Journal and More Water

The very first two things that both Rob and Devon recommend that their clients do if they want to eat better is to keep a food journal and to begin drinking more water.

Even before they meet with Rob and Devon, each client fills out their 3-day food journal. Not only does this it help you keep track of your diet, but also your emotions, hunger levels, moods, physical changes, and digestion. This will really help you recognize which foods may be affect your mind and body.

In addition to adding a food journal, add more water to your diet during the first or secondweek.

You should try to drink around 80-100 ounces each week. To help keep track and motivate you to drink more water compared to coffee, soda, energy drinks etc., place 5 rubber bands at the bottom of your water bottle. Every time you drink a full 20 ounces, move one of the rubber bands to the top of the bottle.

 

Week 3: Add in Non-Starchy Vegetables

When you want to change your lifestyle, focus on adding healthy habits and not taking anything away. Because you're so focused on creating healthy habits, you're not focusing on other things.

To make these healthy habits part of your new lifestyle, you have to add and add more things until there's no more room for any of your past bad habits.  These habits might include drinking too much coffee and soda or eating too much process food for example.

During the third week, Rob and Devon's clients begin to focus on eating better foods for their diet by beginning with non-starchy vegetables such as:

  • Broccoli
  • Asparagus
  • Cauliflower
  • Onions
  • Peppers
  • Artichokes
  • Eggplant
  • Heart of palm/Palmito
  • Snow peas
  • Celery
  • Radishes
  • Mushrooms

If you're not used to adding vegetables to your diet, begin by just adding one non-starchy vegetable to your daily diet and increase the amount of vegetables over time. Try to get to the point where you're eating non-starchy vegetables with each meal or 4-6 servings per day.

If you're not a big fan of vegetables nor fruits, take a daily multi-vitamin or supplements to ensure you're getting all the nutrition that your body needs.

 

Week 4: Add in Protein

During the 4th week of you health makeover, add in 1 source of protein a day:

  • Beef (grass-fed if possible)
  • Fish
  • Chicken
  • Pork
  • Eggs
  • Beans
  • Quinoa
  • Broccoli

 

Week 5: Add in Healthy Fats

During the 5th week, top off you diet by adding healthy fats:

  • Fish oil
  • High fat fish like Salmon
  • Avocados
  • Avocado oil
  • Coconut oil
  • Nuts

By the end of your 5th week, you should have implemented all of the following changes:

  • Keeping a food journal
  • Drinking 80-100 ounces of water each week
  • Eating non-starchy vegetables
  • Eating protein
  • Eating healthy fats

 

Life Changes with Exercise

Once you have a hold on nutrition, make exercise a habit to add to your daily week. Again, you want to take small steps. There's no rush to begin training for a marathon right off the bat.

Before you hit the gym, focus on exercising at home by building your own home workout. Even just taking a ten minute walk every day during the week can be life changing.

Once you've created a home workout for yourself, do that once a week. Then two the next week, then 3 HIIT workouts the following week.

Before you know it, the next step will be to look for a gym to go to!

 

Implementing Lifestyle Changes

To fully implement your new lifestyle changes and commit yourself to them, write it all on paper.

For example, you can write down what your intentions are, what your schedule is, or what healthy habit you want to add this week all in your fitness journal.

Create a schedule for everything: when you sleep, wake up , cook dinner, have meetings, and even time to relax. Use your time to relax to think about what you're grateful for, mediate, or write in your thoughts in your journal. These tasks can help put you in the right mindset to focus on the positive rather than the negative and prepare you to take on a new day.

If you want someone to be there with you each step of the way, ask a friend to be your accountability partner and to help you keep in check with yourself.

 

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!

 

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

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

10:20  How do I change?

16:00 It's okay not to focus on everything at once.

18:30  Don't forget to have intentions to follow through with your new, healthy habits

20:20  How to change your nutrition

25:10 Constantly add things in, don't take things out

26:00  Weekly nutrition add-ins

33:20  Life changes with exercise

36:00  Implementing lifestyle changes

41:00  Closing comments with Rob and Devon

48:20  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 126- How Do I Change? We hope you have gained more knowledge on how to be a healthier you!

Dec 6, 2016

Make Yourself Present with Good Intentions

On this week's episode, Rob and Devon discuss how good intentions have a more powerful impact our lives compared to just goals. As you tune in, learn and take notes on how you can set new intentions for yourself with an easy, 4-step process.

Throughout the podcast, Rob and Devon share personal stories about how they've learned how to set good intentions for themselves.

 

Intentions vs. Goals

 

"Goals are the external results and intentions are your external connections to yourself." - Rob Dionne

 

A lot of us enjoy the process of goals, but when we meet the end date, the final result can be frustrating. To really succeed in your goals and to feel accomplished, you have to have an intention behind it.

 

What is an intention?

Intention is a way of being in the present. It's all about focusing on HOW you're going to complete your goal or HOW your going to create a mindset around doing something.

Intentions give you a WHY and a purpose for completing goals. Maybe your goal is to lose 10 pounds, but your intention is why you want to do that. Is it to be more healthy? To have more energy?

Allow yourself to be present with the process with each intention! Intentions are your external connections to yourself.

A lot of people feel a sense of loss after they complete a goal, but intentions can help move you forward towards what you want to work on next so that you're constantly setting new S.M.A.R.T. Goals for yourself.

 

 

What is a goal?

Goals are something that you're trying to do to achieve a result in the future. They are the external results.

A goal can move you forward, but the happiness relies on whether or not you accomplish that goal.

We can be so hard on ourselves for not completing a goal such as losing a certain amount of weight. However, what's more important is to notice other changes in yourself thanks to all of your hard work-your energy, digestion, new abilities etc.

 

Different Types of Intention

 

"You either win or you learn. There is no lose." - Rob Dionne

 

There are three different types of intention: immediate, short-term, and long-term. From here on out, any goal you make has to be aligned with your new intention.

 

Immediate Intentions

Immediate intentions can take place the very moment when you wake up in the morning and set an intention for just that day. For example, you might wake up and tell yourself, "I'm going to try to be really present today. I want to focus on being more grateful today."

 

Short-term Intentions

Short-term intentions last from a couple of months to a year. During this time, you take a step back to really look at yourself and make a commitment to improve something in your life.

Have an intention for the year for yourself. Take a look at what you NEED and what you WANT.

Short-term intentions can be applied to anything: health, careers, relationships etc.

Especially if you're in pain, you're sick, and your health really needs attention; make sure you're giving yourself what you need before you give to others.

 

Life-long Intentions

Life-long intentions are broad and something that you can focus on for your entire life. Some examples might be:

  • Build a family and create friendships with those you support and those who support you back.
  • Inspire others and be around people that inspire you.
  • Have empathy for not only others, but for yourself as well.

Life-long intentions don't have to be complicated and they're quite simple.

 

4 Steps to Create a Good Intention

 

"Be curious about your feelings and be present with them." - Devon Dionne

 

Creating a good intention does not have to be complicated. Devon and Rob have put together a 4 step process to help you create a good intention for yourself.

 

1) Discover Who You Are

Spend some time with yourself to think about who you are and where you feel unempowered in your life. If you don't feel like you can discover yourself on your own, you can talk it over with someone you are close to or with a therapist.

You may feel unempowered about your eating habits (do you have self control over eating unhealthy foods), time management, health, and relationships. Learning about this is important to help you discover who you are and where you're at in your life.

 

2) How Are You Being?

How do you treat yourself? What actions do you take? Are you thoughtless, unloving, or disconnected to who you are?

How do you treat others; especially the ones that you love the most? Do you show up for the relationship or are you unloving, cold, distant, and even self-absorbed?

 

3) The Cost of Being This Way

How are your actions making you feel? Are you exhausted, ill, angry, negative? Do you feel like you're letting other people down? Do you feel alone or disconnected with your loved one?

How does this affect you physically? Do you harm your body? Are you eating nutritious foods and exercising regularly? Or do you ignore your body?

How is your mental health? Do you feel anxious, depressed, or confused? How does everything make you feel?

 

4) Set a New Intention for Yourself

 

"Give love as a gift. You have to love yourself first before you give of yourself to others." - Rob Dionne

 

The best part of this process is that now you get to make a 180 turn and set a new intention for yourself.

Examples of intentions might be to love with all of your heart or to give love without any expectations from other people.

Start with this thought: "I am going to be ________________." For example:

  • I am going to be more loving.
  • I am going to focus on myself and my family before helping others.
  • I am going to be more empathetic.
  • I am going to be more health conscious.
  • I am going to be more present for my clients.

Once you've established good intentions for yourself, you can start to set S.M.A.R.T. goals. Just remember that any goal you make has to be aligned with your new intention.

 

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!

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

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob and Devon

7:00  Why do some people enjoy the process of completing goals while others struggle and fall short?

8:30  Goals vs. Intention

12:00 Having goals without intentions: Rob and Devon's experience on the Road to Hana in Maui

20:00  Having intention is more important than having goals

23:00  Different types of intention: immediate, short-term, life-long intentions

25:50  Devon's current short-term intention

29:00  How to implement intentions and be present with yourself

33:00 Life-long intentions

34:30  How to create a good intention in 4 steps

51:40  Closing comments with Rob and Devon

52:30  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 125- The Power of Intention! We hope you have gained more knowledge on how to be a healthier you!

Nov 15, 2016

Join Us for a 10k Holiday Fun Run!

Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.

A Short Break from Nutrition Month

Hey everyone!

Devon was not feeling too well to record the podcast this week with me so we will be taking a break from November Nutrition Month, but we hope to continue on with it next week!

Talk about health and fitness with us!

Join us in discussing, health, fitness, nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.

 

Good Posture 101

This week, the Posture Guru of Silicone Valley aka Esther Gokhale of the Gokhale Method, joined myself to talk about the importance of good posture. 

Have you ever wondered how you can improve your back's posture at your desk or whether a standing desk would be better for you? Esther answered a ton of our questions and gave us some good, basic stretches to begin our way to healthier and stronger bodies. 

Primal Posture vs. Posture Today

Unlike today, our primal ancestors were living a certain lifestyle by hunting and gathering each day. Overtime, they developed specific movements and postures fit for that lifestyle.

Now, times have changed and today we're doing different things with our bodies by sitting at a computer desk rather than squatting and bending over to do different activities like picking up sticks for firewood.

We've lost a lot of kinesthetic wisdom in first world cultures. Yet there are many cultures out there, especially in Africa, that continue to teach younger generations how to hold their posture as far as how to hold babies, work in the fields to grow and gather crops, lying down to sleep, bending over to cook etc.

All of this without fatiguing themselves and running out of breath when we're having difficulties simply bringing groceries from the car into the kitchen. 

Keep in mind, learning how to have good posture is not that simple. As Esther put it, just like a language, good posture takes time and practice to learn. In order to see great improvement in your posture, hans-on assistance and coaching is usually necessary.

 

 

What's Better? A Sitting Chair or  a Standing Desk?

Both are good because we need change throughout the day, but we also need plenty of rest. If you find yourself standing all day (like older generations did when they worked and stood in factories), you will have many back and muscle pains from your poor posture. 

Compared to standing, sitting also helps a person have deeper thoughts and better motor skills.

 

Improve Shoulder Posture

Esther's tips for good shoulder posture:

  1. One at a time, bring one shoulder forward a little bit.
  2.  Bring your shoulder up a little bit.
  3. Move your shoulder back and relax.
  4. Repeat with the other shoulder.

You will experience better circulation, breathing, and feel more comfortable overall after doing this simple exercise. 

How to do Stretchsitting

  1. Sit with your bum back in the seat.
  2. Hinge away from the back rest.
  3. Lengthen your back with a crunch by folding your rib cage forward.
  4. Maintain your forward fold while slowly using your hands to push your top half and lengthen more (push on arm rest if they're there).
  5. Hinge back towards the back rest (use a towel or the Gokhale Method chair) to help stick/hook yourself to the back of the chair.
  6. Relax and your weight will be attached to the towel and you will have traction against the chair.
  7. Feel free to do a shoulder roll afterwards.
  8. You're done!

Stretch sitting can be done anywhere and at anytime. Mix things up by standing up, walking around, or do some other light stretching from time to time (every 20-30 minutes).

 

 

 

About Esther Gokhale

Esther Gokhale (Go-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine.

After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living.

Gokhale practiced acupuncture and taught posture, dance, and yoga in her Palo Alto wellness center for over twenty years. The Gokhale Method continues to grow as qualified Gokhale Method teachers now teach the method worldwide.

Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages. In 2010, Gokhale hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD).

Gokhale has taught at corporations such as Google, IDEO, Varian Medical Systems, and Facebook Inc. She has also presented at conferences including TEDx(Stanford), Ancestral Health Symposium, Weston Price Foundation Conference, and PrimalCon.  She continues to speak with physician groups including Stanford, PAMF, UCSF and has consulted for the trainers of the SF 49ers and several Stanford sports teams.

In May 2013, The New York Times featured Esther in an article giving her the title, “The Posture Guru of Silicon Valley”.

Esther Gokhale lives on Stanford University campus where she raised three children with her husband Brian White, chairman of the Math Department.

 

 

Start Building Your Own Workouts and Meal Plan!

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

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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

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

3:00 The OSF Podcast Group

6:00  Quick breakfast cups with muffin trays and tomatoes

8:30  Gut health and gas: Keep track of your nutrition with a food journal

13:45  Introduction to Esther Gokhale

15:00  How did you become the Silicone Valley Posture Guru?

16:40  What was your experience with back pain and how did you overcome it?

20:00  How do other cultures move and how did you translate that to your own posture movements?

25:23  Esther's tips for good shoulder posture

27:10  Is primal posture a trend or an awakening of our ancestor's posture?

32:30  Is it better to carry a baby on your back or on your front?

39:30  How did you carry your baby with you while cross country skiing?

43:40  How long does it take to learn how to have good posture?

48:10  Can some people learn good posture in a day?

51:40  How to do stretch sitting

57:00  What would you recommend: a sitting chair or a standing desk?

1:06:00 Closing comments with Rob

1:08:00 Open Sky Fitness Closing

RESOURCES MENTIONED DURING THE SHOW:

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

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

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

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

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

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 121- Keys To A Healthy Gut! We hope you have gained more knowledge on how to be a healthier you!

Sep 27, 2016

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

 

"If one part of the equation fails, why would we give up on all of it? Why would we throw the rest of it away? The mental game, the nutrition, the workouts, and all the rest of it. Find the one thing in your life that really brings you joy around being healthy. If it's not fun, then you're doing it wrong." - Rob Dionne on taking the time to enjoy the process of being healthy.

 

 

Living a healthy life is consistent and there's always different areas to improve. That's why next month, Devon and I will be kicking off our Nutrition Month for October on the podcast! We've already been discussing nutrition tactics on the Open Sky Fitness Podcast Group. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/

To help you get geared up for next month, today I'm sharing with you how planning is everything when it comes to starting to live a healthy life and how you can maintain it with 5 steps.

 

5 Steps for Planning a Healthy Lifestyle

 Step 1: Don't start doing, start planning

Step 2: "Hire a Contractor"-Make the decision to be healthy and think about how you can make it happen.

Step 3: Planning a healthy life is a marathon, not a sprint.

Step 4: Take the time to enjoy the process.

Step 5: Reaching the point of maintaining a healthy lifestyle

 

 

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. 

Download the OSF Food Journal Now!

 

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

1:15  Opening comments with Rob

3:45  How planning is everything with goals!

5:30  5 Strategies to Plan Everything: Step 1) Don't start doing, start planning

9:20  How much time can you dedicate to working out?

10:15  Step 2) Hire a Contractor: Think about what types of health problems do you need to address-your mental decision to get healthy

15:00  Step 3) Planning a healthy life is a marathon, not a sprint.

21:20  Step 4) Take the time to enjoy the process

25:00  Step 5) Reaching your stage of maintaining a healthy lifestyle

29:30  Closing comments with Rob

31:50 Open Sky Fitness Closing

 

BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE:

 

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 115-5 Steps to Planning a Healthy Life.  We hope you have gained more knowledge on how to be a healthier you!

Sep 20, 2016

Download the OSF Food Journal Now!

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

"If you're not competing; you're not competing. Which means that if you're not looking for an opportunity to win, then sometimes you'll never give yourself a good chance to actually win."- Dr. Mike Young

This week, I had a great discussion with  Director of Performance and Research for Athletic Lab, Dr. Mike Young, about competition success and how creating competition for yourself can help you to become more successful.

Once you listen to the podcast, you'll have a clear idea that Mike really understands himself and why he's so competitive. This week, my challenge to you is for you to better understand how you approach food and your nutrition. 

Why & How to Keep Track of a Food Journal

Download the OSF Food Journal Now!

This week, I share with you 5 reasons as to why you should have a food journal:

1. Seeing is Believing

Why is having a food journal so important? If you're not feeling well and have varying stomach symptoms, energy levels, or you just want to keep track of what you eat, writing about it will get you where you want to be. 

We easily forget what we eat during the day, even if it's just a quick candy bar when we stop at the gas station. If you write down what you eat and drink every time; not only will you never forget it, but you'll hold yourself accountable as well. 

If you want to understand and see what you're doing with your nutrition, you have to hold yourself accountable. Keeping a food journal will help you see and believe what you're eating and how it's affecting your health. 

 2. Periods of Random Starvation

We should not be starving at any point of the day, but sometimes we forget to eat. It happens; we get caught up at work, working on a project, or do something else that keeps us from remembering to eat a meal. 

That's when the hunger hits us and it's easy to make bad choices from junk food to overeating whatever we can get our hands on. If you keep a food journal, you'll know when you're likely to be hungry and can prepare healthy meals ahead of time or keep nutritious snack foods with you wherever you go. 

 

3. Pay Attention to Your Energy Levels

Our energy levels can really vary throughout an entire day. This food journal will help you better understand your energy levels and how different types of food and beverages affect you. 

4. Hindsight is 20/20

Not only will your food journal help you notice your eating patterns today, but these patterns will help you better understand your body. 

When you pay attention to when your body has different reactions, you know what to avoid. Especially if your following a specific diet such as the Ketogenic Diet and you need to take a fiber supplement. 

5. Track Patterns That Pop-up Everywhere

Keep track of patterns that pop up everywhere: your regular energy versus when it's low or high. What did you consume that could cause your insulin to spike and then lead you to feeling exuasted?

When do you feel happy? When do you feel grumpy? Your body symptoms, feelings, and energy can tell you so much about the food and beverages you're consuming and what they're doing to your body. 

 

 

Understand & Balance Your Competitive Side

Dr. Mike Young loves to compete. Whether it's against himself or with another person, Mike uses his competitive side to his advantage to reach a goal and get to the next level. To get to that next level, he looked up to and really listened to his mentors. 

Whether it's for your career, a sport or your health, find someone who can help you get competive with yourself and push you to take the next step to get to a new level. 

 

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 Dr. Mike Young

 Dr. Mike Young -Is Competition The Key to Success? Open Sky Fitness

Dr. Mike Young has an undergraduate degree in Exercise Physiology, a Master of Science degree in Athletic Administration and a PhD in Kinesiology with an emphasis in Biomechanics. He has studied extensively in anatomy, physiology, sport psychology, motor learning, training theory and biomechanics. Mike has earned NSCA’s Certified Strength and Conditioning Specialist, is recognized by USA Weightlifting as a Club and National Coach, a Crossfit Level 1 Certified Trainer, is one of less than 20 USA Track & Field (USATF) Level 3 coaches in the country and has a USATF Level 2 certification in 3 event areas.

Mike serves as the Director of Performance and Research for Athletic Lab. His title includes his role as the strength and speed coach as well as the lead researcher for Athletic Lab. Mike directs all programming at Athletic Lab, manages facility development and oversees staff education programs.

Mike is a world-renowned expert in the field of speed development and conditioning for sport. He is also recognized for his work in coaching the Olympic Lifts and creating specialized strength, speed and conditioning programs to help maximize the performance of any athlete. He has developed training plans for sports ranging from dragon boating and soccer to swimming.

To learn more about Dr. Mike Young, click here: http://athleticlab.com/about/staff/mike-young/

 

 

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

1:15  Opening comments with Rob

4:12 5 Reasons Why You Should Have a Food Journal

23:50  Introduction to Dr. Mike Young

24:15  Do you believe you're a competitive person?

26:00 How do you balance yourself with being so competitive?

30:20  How would you personally describe yourself in terms of your philosophy on training and your career?

33:30  Who do you train at Athletic Lab and what else do you do there?

36:00  How can you become an intern and do a coaching apprenticeship with Athletic Lab?

38:00 What did you learn from your mentors that you integrate into your career and teach your interns?

41:35  What do you recommend for aspiring personal trainers and coaches who want to find a mentor?

46:15 Can you explain more about what you said during your TEDx Talk-Calgary?

49:00 Where's the line between competing with someone and mentoring someone?

52:20 What's your thought on how our mindsets either help us to succeed or to fail?

56:30  As a coach, how do you talk to your players?

59:35  As a coach, how did you transition from track & field to more team sports?

1:02:00 How did you become the coach that you are today?

1:07:20  How can people stay away from injury? Especially those who aren't professional athletes? How can you get competitive?

1:11:20  How can you go about finding the right mentor for you at your level of training or coaching?

1:13:00  How you can get in touch with Mike.

1:14:00 "Bite off more than you can chew and then chew it."- Always keep challenging yourself

1:15:25  Closing comments with Rob

1:17:00  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 114-Dr. Mike Young: Is Competition the Key to Success?.  We hope you have gained more knowledge on how to be a healthier you!

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