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Open Sky Fitness Podcast

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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Now displaying: Page 1
Oct 23, 2018

What is hunger? Are you actually hungry or are you just craving food because you drove past a McDonald's? Today, Devon and I are going to share why we crave foods when we do, what hunger actually is, and our top 20 tips on how to suppress hunger and food cravings to maximize your weight loss results.

Click here for the entire show notes

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

Join our Open Sky Fitness Podcast Facebook Group!

Do the 7 Day Paleo Reset!

Tune in and learn more as we dive into our top hacks to reduce hunger. 

  1. Add more fiber-rich foods to your diet.
  2. Drink coffee; especially decaf coffee.
  3. Nibble on dark chocolate or something bitter.
  4. Eat more protein/lean meats during meals compared to fatty meats like buffalo wings or rib eye steaks.
  5. How eating more protein rather than carbohydrates will help increase your weight loss results.
  6. Slamming your water - drink 2-3 glasses of water 10 minutes before your meal or start your meal off with a soup.
  7. Eat mindfully by thoroughly chew your food and slowing down how much you're eating by being present in the moment.
  8. Eat solid foods rather than liquid foods (except for hearty soups) like sugary smoothies or juices.
  9. Raw ginger root; a natural appetite suppressant you can consume as tea or add to meals. Also improves leptin response.
  10. Incorporate more spices into your day to day life by cooking or meal prepping with them.
  11. Eating small plates and taking breaks.
  12. Exercise because it mutes the hunger trigger in your brain.
  13. Get enough sleep at night.
  14. Eat more Omega 3 fats like grass-fed beef, nuts, ghee, or fatty fish like salmon.
  15. Drink yerba mate which is similar to coffee or green tea.
  16. Drink green tea or green tea extract.
  17. Avoid all you can eat restaurants at all costs or go in with a plan of using a small plate, take breaks, and drink lots of water.
  18. Chew sugar-free gum without artificial ingredients.
  19. Have a shot of vinegar especially after or during a high-carb meal and help gut health.
  20. Take the most important vitamins such as probiotics or Vitamin D but be careful about which brands you select.
  21. Avoid sugar and processed foods that come in in all shapes and forms.

 

 

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

1:20 What today's sh0w is all about: reducing your hunger pains.

1:30 Check out last week's show: OSF 223 - How To Stop Self-Sabotaging Your Health With Lisa Thomas

1:55 Check out our online Open Sky Fitness Podcast Group on Facebook

3:00 What Rob is doing to get to know himself better and how you can do the same.

3:30 Why Rob decided to build a shed from start to finish and what the process has been like for him so far.

7:15 The benefits of doing something physical that doesn't just include lifting weights.

10:30 How to reduce and control your food cravings.

11:30 When you crave food, are you actually hungry? What is hunger?

13:00 Hunger doesn't happen right away when you see food; it's a build up until you're actually hungry and need food.

14:00 Energy dips could lead to hunger too that you shouldn't ignore.

15:00 Noises your stomach will make when it's actually hungry.

15:50 Craving fast food isn't the same as being hungry.

17:00 Other false hunger triggers: emotional and physical.

20:00 You confuse hunger for dehydration and feeling thirsty.

20:25 Smelling something good automatically triggers food cravings.

21:00 Not eating enough whole foods leads to you still being hungry constantly.

21:50 Learning your specific hunger triggers and food cravings.

22:10 Other triggers that lead you to food cravings such as people and scenarios.

25:00 How sugar has become more and more a part of our daily lives than it was in the past; especially with celebrations.

29:30 Our top 19 tips on how to control your hunger. 

30:00 1) Add more fiber-rich foods to your diet.

31:25 2) Drink coffee; especially decaf coffee.

33:00 3) Nibble on dark chocolate or something bitter.

34:15 4) Eat more protein/lean meats during meals compared to fatty meats like buffalo wings or rib eye steaks.

36:30 How eating more protein rather than carbohydrates will help increase your weight loss results.

38:30 5) Slamming your water - drink 2-3 glasses of water 10 minutes before your meal or start your meal off with a soup.

40:30 6) Eat mindfully by thoroughly chew your food and slowing down how much you're eating by being present in the moment.

42:10 7) Eat solid foods rather than liquid foods (except for hearty soups) like sugary smoothies or juices.

44:20 8) Raw ginger root; a natural appetite suppressant you can consume as tea or add to meals. Also improves leptin response.

46:20 9) Incorporate more spices into your day to day life by cooking or meal prepping with them.

47:45 10) Eating small plates and taking breaks.

49:55 11) Exercise because it mutes the hunger trigger in your brain.

51:40 12) Get enough sleep at night.

 52:50 13) Eat more Omega 3 fats like grass-fed beef, nuts, ghee, or fatty fish like salmon.

54:00 14) Drink yerba mate which is similar to coffee or green tea.

55:40 15) Drink green tea or green tea extract.

56:55 16) Avoid all you can eat restaurants at all costs or go in with a plan of using a small plate, take breaks, and drink lots of water.

58:40 17) Chew sugar-free gum without artificial ingredients.

1:00:00 18) Have a shot of vinegar especially after or during a high-carb meal and help gut health.

1:01:00 19) Take the most important vitamins such as probiotics or Vitamin D but be careful about which brands you select.

1:03:20 20) Avoid sugar and processed foods that come in in all shapes and forms.

1:05:00 Final comments with Rob and Devon

1:05:45 Check out our Open Sky Fitness Podcast Group on Facebook

1:06:00 Open Sky Fitness Closing

 

RESOURCES MENTIONED DURING THE SHOW:

 

JOIN THE SKY FIT CHALLENGE!

CLICK HERE TO LEARN MORE

The challenge consists of:

  • 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
  • SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
  • Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
  • Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.

Do The FREE 7 Day Paleo Rest

Simply go to 7DayPaleoReset.com to sign up now

One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.

As part of the 7 Day Paleo Reset, we will provide you with:

  • Introduction to what the Paleo Diet is all about
  • 7 Day guide to easy Paleo recipes
  • What batch cooking is and how to incorporate that into your lifestyle
  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.

 

 

Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

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

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

 

Claim Your FREE Bacon + $10 Off

With Our Sponsor - ButcherBox

That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!

ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

 

 

Join The Open Sky Fitness Podcast Group!

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

Start Building Your Own Workouts and Meal Plan!

Download Results Tracker here!

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

Download the OSF Food Journal Now!

Have a Question or Review for Rob or Devon?

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

Get Fit with Free Downloads!

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

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 224 - How To Suppress Hunger To Maximize Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

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