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

Rob & Devon Dionne have been in the health and fitness world for over a decade. Devon is a Holistic Nutrition Counselor and GYROTONIC® Instructor. Rob is a certified personal trainer with NASM, holding advanced certification, CES, PES, MMA, and Weight Loss Specialist. He's also a level 1 Crossfit Instructor. This husband and wife team redefine what it means to be healthy in this fast paced, hectic world we live in. The Open Sky Fitness Podcast is perfect for men and women who are trying to get back in shape after neglecting their health after years of focusing on their jobs or building a family. Remember what it was like when you were 20 years old? Diet and exercise wasn't a thing. If you worked out for a few days or stopped eating cheese burgers for a week, you'd drop ten pounds. Too bad we can't live in that reality forever. Welcome to life after 30. Rob & Devon would like to help you find the right path for this moment in your life. We don't believe in going on a diet. We don't believe there's only one way to achieving the body you want. We do believe in creating a lifestyle that allows you to have the best of both worlds...eating delicious food and being healthy at the same time. It is possible. Just listen to our show and you'll see! If you have questions you'd like us to answer on our show or via email, feel free to contact Rob. If you'd just like to write us a letter and give us your feedback, we'd love that too. Send everything to Rob@OpenSkyFitness.com Thanks for listening! Enjoy the show.
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Open Sky Fitness : Workout Program | Fitness Tips | Weight Loss Tips | Healthy Lifestyle | Lean Muscle | Personal Trainer
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Feb 13, 2018

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This week, Devon and I are talking about cell phones as well as other forms of technology such as microwaves and how they can affect our health. Since the use of cell phones and other electronic devices are still relevantly new, there isn’t a lot of concrete information out there, but there have been studies with results that both favor and warn against the use of cell phones.
 
In these studies that we looked at, none were conducted on children; only adults. However, it’s believed that children are the most susceptible to the harmful effects of radiation from cell phone and wifi use.
 
In this episode, you’ll discover:
  • How cell phone use can affect our health.
  • Why California and other states are issuing warnings about cell phone use and presenting new bills.
  • How cell phones and non-ionizing electromagnetic waves work and can affect the body.
  • How long it might take to see clear side effects.
  • How cell phones might cause changes in our DNA with long-term use.
  • How much limitation should children have with cell phones, laptops, tablets, and other devices.
  • How to reduce the radiation exposure from cell phone use and what to know when using your cell phone.
  • Why you don’t want to use protects that promise to protect you from radiation like a radiation shield cell phone case and the negative consequences.
  • Signs that you might be addicted to your phone.
Feb 8, 2018

Read the show notes from the original OSF episode here!

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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.

Feb 6, 2018

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On this episode of the Open Sky Fit Podcast, we had Speaker, Author, and Naturopath, Dr. Todd Nelson, discuss how to heal inflammation, chronic pain, and why anyone experiencing health problems should come to a doctor practicing natural medicine first rather than go straight to their pre-approved by insurance company list of physicians.

In this episode, you'll learn:

  • How Dr. Nelson decides what a patient needs and how he goes about coaching them.
  • His advice for healing from inflammation and chronic pain.
  • Why it's best to have a coach when you're trying to recover your health.
  • The proper use of cannabis to treat chronic pain.
  • How to holistically got relief from chronic seasonal allergies.
  • DOMS and how to naturally ease muscle soreness and speed up recovery time.
  • Natural ways to treat Seasonal Affective Disorder (SAD).
  • Suggestions for those with thyroid problems or CRPS - Complex Regional Pain Syndrome.
Jan 9, 2018

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Sign up for the Sky Fit Challenge starting on January 22, 2018!

 

This week on the Open Sky Fitness, the CEO and Founder of Bulletproof Dave Asprey, joined us to talk about his own personal health history, how to hack your home and life for better health, his take on coconut oil, and so much more great insights on how to bulletproof our wellness.

Not only is Dave leading the way for Bulletproof Coffee, he is also a Biohacker, Host of the Bulletproof Radio Podcast, Best-Selling Author of The Bulletproof Diet and Headstrong, Organizer of the Bulletproof Conference, and also the Founder of many other service organizations, products, and productions.

Dave has just such a wealth of information and I can’t wait to share it with you all. We had a great discussion about how sneaky factors like junky blue or LED lights and toxic mold in your home can be a factor to why you might feel ill, not have a ton of energy, and are experiencing other factors such as brain fog.

As you listen to this week’s episode, Dave shares:

  • Why half of us under 40 aren’t making enough energy to sustain us throughout the day.
  • How mold and fungus can weaken our minds and bodies.
  • Why healthy bacteria and mitochondria is vital for our wellness.
  • How technology can lead to brain fog and make us restless.
  • What we can do to prevent disease and early aging.
  • Why being healthy doesn’t have to be expensive and easy hacks we can use every day.
Jan 4, 2018

Check out the original OSF Podcast episode - OSF 125 - The Power of Intention

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We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics.

Jan 2, 2018

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On this week's episode, Devon and I are discussing how friendships shape our lives and can either help or hurt our health because after all, we're a product of our social circle. Our past friends have helped create who we are today and our current friends will help develop us into the person that we will become tomorrow.

The best way to become the person you aim to be is to change your environment including the people that you spend the most time with. That doesn't mean you have to stop being friends with someone close to you, but you might want to re-evaluate that friendship and see if that person is either helping you or preventing you from reaching your goals.

In this episode, we'll go over:

  • The benefits of having friends
  • How friends impact your mental and physical health
  • Where to find new people to spend time with
  • How to cultivate a friendship with someone new
Dec 26, 2017

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This week on the Open Sky Fitness Podcast we had Author, Venture Capitalist, TV Host, and Advocate for 40+ Men’s Health, Craig Cooper, join us to talk about his latest book,Your New Prime, how to find your health and wellness tribe, plus we dug deep into a ton of other great topics such as:

  • The importance of building relationships for the sake of good health.
  • How Craig became so involved in the world of health and wellness after several health scares as a child.
  • The health care industry today and why we’re currently on our own to prevent ourselves from getting sick.
  • How we can follow an active lifestyle when working in a cooperation.
  • What Craig does to stay healthy and keep in shape.

As the year is coming to an end, Devon and I also took a moment to talk about the importance of slowing down and reflecting on 2017 and whether or not we met our personal goals as far as health, relationships, and adventures. More on that at the end of this blog post!

 

LOOK OUT FOR OUR UPCOMING

TAKE BACK THURSDAY PODCAST EPISODES!

 

We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics and what you want to learn more about.

Dec 19, 2017

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Sign up for the Sky Fit Challenge starting January 22, 2018!

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Today's hot topic for this week's episode is adrenal fatigue. After a member of the Open Sky Fitness Facebook Group asked about it and how we can deal with it over the holidays.

The basic reason why we even experience adrenal fatigue is because we're all stressed out all the time. Stressed out by 8-10 hour jobs, raising families, being on our cell phones and constantly in communication with other people. Life used to be so much simpler when we didn't have so much stimulation from computers and cell phones.

Today we'll go over:

  • What adrenal fatigue really is and why we experience it.
  • Symptoms of adrenal fatigue
  • The science behind adrenal fatigue and what it has to do with our cortisol and sex hormone levels.
  • How light exposure including blue light from technology affects our cortisol levels.
  • Why hypothalamus pituitary adrenal access (HPA access) is actually a better name than adrenal fatigue.
  • How we can heal our minds and bodies through fitness, nutrition, and recovery
Dec 12, 2017

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This week, I had the honor of speaking with best-selling author of The Naked Truth, transformation coach, energy healer and circular facilitator, Joie Cheng, about her journey towards self-love and acceptance.

Joie is a self-love transformation queen who is passionate about helping women love themselves so that they can live their best possible lives. In this episode, Joie shares how her personal relationships, family, and how struggles to accept herself led her down an incredible path to discovering her passion for helping others through matrix energetics.

In this episode, you will learn:

  • How can we be present in the moment when running on old software in our minds
  • The best approach to asking someone for help when we're too afraid to ask.
  • What we can do to show ourselves more self-love and self-care through fitness and wellness.
  • The difference between having healthy and bad habits.

A Gift From Joie For All Our Listeners

Joie is offering a free gift to all of our listeners! Click here to go to her website and sign up for the 7 Day Self- Love Challenge!

Nov 28, 2017

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This week, we have Alex Charfen joining us on the show! He specializes in helping people structure their busy lives so they can be more productive and healthy at the same time. He is also the host of the Momentum for the Entrepreneurial Personality Type (EPT) Podcast and author of Entrepreneurial Personality Type

Through his mission to help people launch and grow their businesses, he is also dedicated to helping them improve their health and wellness. Be prepared to be blown away by all of the incredible information that Alex had to share with me as far as the Fundamental Functions of Being in Shape:

  • Breathing
  • Hydration 
  • Nutrition
  • Movement 

We also answered a question from the Open Sky Fitness Podcast group on Facebook: How Do We Self-Motivate to Work Out in the Morning or at Night?

Nov 21, 2017

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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

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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

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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

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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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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

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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

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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

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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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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**

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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.

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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!

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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!

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