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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: Category: Fitness
Aug 30, 2016

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

Download Results Tracker here!

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

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

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

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

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Workout

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

Strength Week 5:  How to Use Recovery to Your Advantage

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

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

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

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

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

How to Recover Muscles After A Workout

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

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

Muscle Recovery for Building Muscle

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

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

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

How to Recover After Powerlifting?

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

How to Recover Muscle if Your Goal is Endurance

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

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

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

The Difference Between Passive and Isometric Stretching

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

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

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

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

How Can Nutrition Help Your Muscles Recover?

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

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

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

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

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

Download Results Tracker here!

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

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

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

2:40  What is recovery?

5:20  How to build muscle with recovery

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

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

16:05  All about injury prevention

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

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

28:00  How to prevent and recover lower back injury

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

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

37:45  How to deal with and prevent shoulder injuries

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

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

59:00 How to recover when you sleep.

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

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

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

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

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

1:22:30  Closing comments with Rob and Devon

1:23:50  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 111-How to Use Muscle Recovery to Your Advantage.  We hope you have gained more knowledge on how to be a healthier you!

Aug 23, 2016

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

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

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

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

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

 

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Workout

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

Strength Week 5:  How to Use Recovery to Your Advantage

 

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

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

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

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

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

How to Balance Out Your Weekly Strength Training Workouts

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

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

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

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

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

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

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

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

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

How to Build Your Results Tracker?

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

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

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

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

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

About Dr. Lonnie Lowery

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

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

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

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

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

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

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

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

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

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

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

16:10 How to Build Your Results Tracker

23:15  Introduction to Dr. Lonnie Lowery

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

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

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

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

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

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

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

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

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

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

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

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

1:24:00  Closing comments with Rob

1:25:00  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 110-Dr. Lonnie Lowery: How to Balance Strength Training with Multiple Strategies.  We hope you have gained more knowledge on how to be a healthier you!

Aug 16, 2016

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

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

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

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

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

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

Strength Week 3: How to Build Your Own Gym Workout

Strength Week 4: How to Balance Everything with Multiple Strategies 

Strength Week 5:  How to Use Recovery to Your Advantage

Don't Feel Overwhelmed by Strength Training

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

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

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

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

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

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

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

How to Become Comfortable with Being Uncomfortable 

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

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

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

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

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

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

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

8:45  Your gym workout template

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

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

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

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

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

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

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

53:15  Closing comments with Rob and Devon

54:20 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 109-How to Build Your Own Gym Workout. We hope you have gained more knowledge on how to be a healthier you!

Aug 9, 2016

Free Home Workout Templates!

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

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

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

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

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

Strength Week 4: How to Balance Everything with Multiple Strategies 

Strength Week 5:  How to Use Recovery to Your Advantage

 

It's Easy to Build and Maximize Home Workouts

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

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

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

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

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

Get a Free Jump-Start Workout Guide 2.0 From Rob

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

 

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

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

 

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

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

10:30  Circuit exercises

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

15:40  How to do Tabata exercises 

20:25  The On the Minute exercises

24:35  50-10 for 10 exercises

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

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

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

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

53:15  Closing comments with Rob and Devon

54:30 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 108-How to Build and Maximize Home Workouts. We hope you have gained more knowledge on how to be a healthier you!

Aug 2, 2016

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

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

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

Strength Week 1: The Importance of Building Strength 

Strength Week 2: How to Build and Maximize Home Workouts

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

Strength Week 4: How to Balance Everything with Multiple Strategies 

Strength Week 5:  How to Use Recovery to Your Advantage

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

The Importance of Building Strength

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

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

About Karen Smith

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

Check Out The Brand New Open Sky Fitness Podcast Facebook Page

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

Get a Free Jump-Start Workout Guide 2.0 From Rob

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

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Episode Opening with Rob and Devon

3:00  August=Strong Month!

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

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

22:10  Open Sky Fitness Podcast Group!

23:50  Introduction to Karen Smith

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

25:50  Are you still involved with gymnastics?

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

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

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

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

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

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

45:10  Does Strong First offer continued education credits?

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

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

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

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

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

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

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

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

1:20:40 Closing comments with Rob and Devon

1:22:10 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 107-Karen Smith: How to Become a Top Kettlebell Instructor. We hope you have gained more knowledge on how to be a healthier you!

Jun 21, 2016

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

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

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

 

About Tony Horton

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

Have a Question or Review for Rob or Devon?

We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, a review of the show, or suggestions on guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link.

Get a Jump-Start Guidebook From Rob!

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15 Open Sky Fitness Opening with Rob

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

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

13:05  Introduction to Tony Horton

14:15  What's Tony's background?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1:15:30  Discussing Paleo with Tony.

1:17:30  Closing Remarks by Rob.

1:19:20  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 101-How Tony Horton Changed the Face of Fitness. We hope you have gained more knowledge on how to be a healthier you!

Jun 7, 2016

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

 

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

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

About Hunter McIntyre

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

Have a Question for Rob or Devon?

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

Free Book Giveaway!

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

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

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

Good luck!

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:10  Opening Remarks by Rob

14:45  Introduction to Hunter McIntyre

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

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

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

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

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

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

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

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

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

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

47:19  What was your experience like on Boundless?

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

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

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

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

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

1:04:10  Closing Remarks by Rob and Evan

1:09:36  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

Download Templates

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

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

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

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

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

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

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

Thanks for listening/reading Episode 99-Hunter McIntyre: Evolution of a Spartan Athlete.  We hope you have gained more knowledge on how to be a healthier you!

May 10, 2016

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

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

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

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

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

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

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

Good luck!

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Opening Remarks by Rob and Devon

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

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

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

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

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

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

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

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

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

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

37:15  Closing Remarks by Rob and Devon

39:42  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

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

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

 

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

Download Templates

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

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

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

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

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

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

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

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

Apr 26, 2016

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

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

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

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

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

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15  Opening Remarks by Rob and Devon

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

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

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

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

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

17:40  Introduction to John Kenny.

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

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

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

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

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

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

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

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

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

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

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

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

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

1:06:20 Closing Remarks by Rob and Devon

1:08:18  Open Sky Fitness Closings

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

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

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

 

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

Download Templates

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

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

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

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

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

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

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

 

Apr 19, 2016

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

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

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

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

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

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

 

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:13  Opening Remarks

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

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

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

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

15:30  Introduction to Franz Snideman

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

20:15  Work on speed continuously to become fast.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

56:41  What type of shoes should runners wear?

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

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

1:12:21  Closing Remarks by Rob

1:13:30  Open Sky Fitness Closings

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

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

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

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

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

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

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

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

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

Mar 21, 2016

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

 

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

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

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

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

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

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

What you will hear in this episode:

00:00 Open Sky Fitness Introduction

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

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

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

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

13:10 How to choose a food delivery service.

15:33  Introduction Michael Morelli.

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

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

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

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

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

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

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

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

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

37:25  Benefits of carb cycling. 

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

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

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

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

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

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

48:38  Michael`s HIIT MAX app

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

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

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

55:25 Eventually unplugging completly from social media

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

57:05  Real good leaders create other leaders.

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

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

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

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

68:10 Closing Remarks by Rob

68:58 Open Sky Fitness Closing

 

MENTIONED IN THIS EPISODE:

 

 

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

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

 

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

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

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

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

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

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

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

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

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

 

Mar 14, 2016

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

Coming to you this week on Open Sky Fitness, you´ll learn about how to prevent injuries and improve performance with our guest, Dr. Kelly Starrett, who is one of the founders of Mobility| WOD along with his wife, Juliet. He is also the author of both New York Times and Wall Street Journal bestseller, Becoming a Supple Leopard. He has also written Ready to Run and has an upcoming relase of his latest book, Deskbound. Rob, Devon, and Kelly start of the show by discussing the natural occurances of "normal accidents" in every day life such as lacking the right vitamins, nutrition, or technique when working out. By paying close attention,  we can take advantage of these "normal accident" patterns to learn about how to improve our indiviual athletic performance. The conversation delves deeper into specific areas of nutriton, evaluation, and different cycles to help us be conscience of what we do everyday and how to apply little life changes to overcome any problem areas. Later on they discuss the idea of whether or not icing is a good way to treat an injury or swelling and what  methods are available to better treat and prevent either pf them. The podcast closes off on why we should all be sitting less and standing more and what can do to change it.

When he´s not teaching us a thing or two about human performance and mobility, Kelly is also a coach and physical therapist and leads a Crossfit Movement & Mobility Trainer course. He has also been a guest lecturer at the American Physical Therapy Association annual convention, Google, the Perform Better Summit, the Special Operations Medical Association annual conference, police departments, and elite military groups nationwide. Kelly received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. He currently  continues to focus on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance along with managing his own physical therapy practice at San Francisco CrossFit. Kelly and Juliet are also the creators of StandUpKids.org to educate teachers, parents, and donors about the importance of children spending more time standing up and being active rather sitting down during class hours. The organization raises money to bring standing desks to all public school children.

What you will hear in this episode:

00:00 Open Sky Fitness Introduction

01:12  Introduction to Dr. Kelly Starrett

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

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

08:20  The importance of Vitamin D.

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

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

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

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

13:45  The importance of precision nutrition.

14:10  The gateways to top performance.

15:12  Evaluating physical practice and limitations.

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

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

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

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

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

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

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

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

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

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

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

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

39:00  Is icing the best remedy for injuries?

41:49  Systematic Cold Immersion vs. Icing an injury

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

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

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

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

55:19  Closing Remarks by Rob

57:24  Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

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

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

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

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

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

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

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

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

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

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

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

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

 

Feb 9, 2016

This Week

Host Rob and his wife Devon discuss “Weight Lifting for Women”. For our male listeners, it will help you understand your lady’s worries and even a give you a sense of how to help her make that transition to some heavier lifting. For our lady listeners, it will clarify some myths and lessen your fears about beginning a workout program in the testosterone filled gym. You’ll even learn when in your cycle you should start a diet and exercise program to get the best results.

What You Will Hear:

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

LINKS AND RESOURCES MENTIONED IN THIS EPISODE

Want Rob's Free Cookbook?

FREE Cookbook

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

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

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

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

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

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

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

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

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

Jan 19, 2016

First....Don't miss out on Rob's Free Webinar, 6 Ways to Burn Fat and Build Muscle Mass.  There are only a limited number of slots so click below to reserve yours now!

Free Webinar Registration

Now, get your notebook, because this week's guest Dr. Mike Isreatel, gets down and dirty with proper "weight lifting techniques" First you'll hear from host Rob and his wife Devon on how to prevent and deal with generic shoulder and knee pain.  Then you'll listen to Dr. Mike, professor of Exercise Science at Temple University, Head Science Consultant at  RenaissancePeriodization.com. and coauthor of the the books, Scientific Principles of Strength Training and the Renaissance Diet.  He breaks down the specifics of a squat like you have never before heard.  You'll learn how to bench press properly and hear why a weight lifting belt is a waste of money.

About Dr.  Mike Israetel

As a lover of science and learning in general, the only negative remark Mike received at his high school parent teacher conferences was that he had no idea how to properly weight lift.  It wasn’t until University that Mike started to look at the science behind weight lifting form.  Yet, he is thankful for doing the "dumb" versions through high school.  This knowledge of doing everything wrong gave him the experience and motivation to jump into the science and learn what is proper and why.

What you'll hear on this week's podcast

0:00      -Introduction
1:12        -Devon and Rob discuss how to
2:13        -Question and Answer: from Podcast Listener Roula
19:30     -Introduction to Dr. Mike Israetel
24:14     -Why being a terrible weight lifter can have it’s good points
26:16     -Why in person coaching is the best way to work on a squat
28:18     -Discussing weight lifting techniques of the squat
28:28    -Low back positioning
30:27    -Saving your knees during a squat
31:15     -How low should you go?
32:56     -Why foot positioning isn’t as important as you might have thought
33:39     -The butt wink versus rounding the back
35:20     -What causes a butt wink
36:30     -Why you should not use knee wraps use for a squat
41:52     -Weight belts are "dumb" for the normal weight lifter
44:58     -Why wrist wraps and straps can be effective
46:58     -3 tips on your bench press
51:33     -Drop Sets
54:04     -Example Chest Workout
55:00     -How many days a week should you work a muscle group?
57:30     -Weekly breakdown of workouts
1:07:22  -HIIT Training
1:09:51  -In order to see the body you want, you must "work"
1:10:10  -The biggest mistake when starting a workout program
1:19:38  -Mikes book, Scientific Principles of Strength Training
1:20:47  -First 3 Principles of strength training

  1. Specificity- Know what you are training for and train for the that.
  2. Overload- Work hard enough to stimulate adaptation and work hard over time
  3. Fatigue Management- Every now and again you need rest

1:23:46 -MRV, Maximum Recovery Volume, rest to training ratio
1:28:30 -How to find Dr. Mike

Pick up Mike’s Book: Scientific Principles of Strength Training at the websites:

RenaissancePeriodization.com or
JuggernautTrainingSystems.com

Example Workouts by Mike:

Example Chest Workout

Couple of sets of of Flat Barbell Chest Press (8 reps)
Couple of sets of Incline Dumbbell Press (10-12)
2-3 times per week
On those same days do other body parts

Weekly Breakdown of Workouts

Vary Upper and Lower Body
-Monday Upper Body
-Wednesday Lower Body
-Friday Upper Body
-Monday Lower Body

Whole Body Everyday.  
-Monday emphasizes pulling muscles
-Wednesday day emphasizes legs muscles

  • 6 sets for legs
  • 4 sets or back and biceps
  • 2 sets on chest

-Friday Emphasizes pushing muscles

  • 6 sets shoulders and triceps
  • 4 sets back and biceps
  • 2 sets legs

HIIT Training Workout

  • 2 minute jog 6-7 miles an hour
  • 1 minute walking 3 miles an hour
  • Repeat as many times as you need to burn 500-1000 calories

 

Listener Roula asks about shoulder and knee pain

Question:  Roula has constant shoulder and knee pain/injuries.  How do you get rid of shoulder and knee pain and prevent it from reoccurring in the future?

Answer:  While it’s hard to answer each person is different, Devon and Rob give a generic overview of the most common problems they see and different stretches and strengthening exercises to correct alignment as well as open and stabilize the joints.

Shoulders
Alignment:  First thing you need to do is look at the way your shoulder sits on your back.  Most commonly, people have shoulders that rotate forward and their upper backs round. If you try to lift weights in this alignment, you may experience a limited range of motion.  When you have a limited range of motion, your entire body cannot work the way it should to support you in lifting weights.  You might be putting much stress on some muscles and not working the ones that you should in the exercise. Thus you want to learn how to correct this alignment.  

To correct alignment, you need to look at where you are tight and where you are weak.  In the scenerio mentioned above, with a person with shoulders rounded forward, you would want to open the front of the body and strengthen the back of the body.  We recommend a series of rolling either on different balls or on a foam roller. Check out Jill Miller's book, The Roll Model, for a complete list of exercises.  We also recommend her Yoga Tune Up Balls or a Foam Roller.

Roll out the following with a ball or foam roller

  • Pectoralis major and minor (mentioned in podcast)
  • Biceps (mentioned in podcast)
  • Triceps
  • Lats

Strengthening Exercises

  • Cobras
  • Back Rows
  • Pull Ups
  • Pull Downs
  • Back Flies

Knees
Alignment:  When looking at your leg alignment check to make sure your hip, knees, and toes create one line.  This is especially important when running and going up stairs.  Similar to the shoulder, misalignment is do to tightness and weakness of different muscles.  For the knees we will focus on how to open the musculature.  We didn’t go into strengthening on the podcast, but keep an eye out for a future blog post.

Roll out the following with a ball or foam roller.

  • Inner thighs
  • IT Bands
  • Quads
  • Hamstrings
  • Calves
  • Tibialis

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Pick up Mike’s Book: Scientific Principles of Strength Training at his websites:

RenaissancePeriodization.com or
JuggernautTrainingSystems.com

Additional Contact for Dr. Mike

Facebook: facebook.com/michael.israetel
Instagram Name: @RPDrMike

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

Don't miss out on Rob's Free Webinar, 6 Ways to Burn Fat and Build Muscle Mass. After talking to some of the leading experts in health and fitness from all over the world, Rob has put together for you the best tools for losing fat and building muscle quickly. There are only a limited number of slots so click below to reserve yours now!

Free Webinar Registration

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

Want Rob's Free Workout templates? Download Templates

Contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com

Download the free PDF of 15 Strategies for Successful New Years Resolutions

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

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

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

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

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

Thanks for listening/reading Episode 80: Mike Israetel: Proper "Weight Lifting Techniques". We hope you have gained more knowledge on how to be a healthier you!

Jan 5, 2016

Welcome to 2016!  Are you ready to learn strategies on "how to set goals" or the New Year? This week our host Rob is joined by guest cohost, American Ninja Warrior, Even Dollard (Aka: All Around Mr. Fitness according to Rob), and interviewee, Natalie Jill from NatalieJillFitness.com. First Evan discusses how he keeps his mirror muscles looking good in is off season from Ninja warrior. He’ll take you through his everyday workout routines as well as his weekly overview when he is in full training for the Ninja competitions. Secondly Natalie joins the duo and together she, Rob, and Mr. Fitness take a look at how to set goals to achieve your New Years resolutions. They'll give their 14 expert strategies for success in 2016. Bringing in some Star Wars motivational quotes, this podcast will be your 2016 Yoda voice to success.  And you won't even have to take notes.  Rob has put together a pdf of the strategies on how to set goals.

A bit about Natalie Jill. Natalie is licensed master sports nutritionist, functional fitness and fat loss expert and creative business and branding developer. She also has created the Seven Day Jump Start System helping people all over the world lose weight. She came upon the fitness world after hitting an emotional and financial rock bottom after going through a bad divorce while being pregnant. She gained over 50 pounds at 5’2’’ and felt depressed and out of touch with the rest of the world. After making a vision board (yes, a cheesy vision board), she slowly engulfed herself reading about health and fitness. She reached out to her community on Facebook and shared her progress with the world as she worked her way back to a life she loved.

Chapter Links:

0:00- Introduction
1:13- Meet Evan Dollard
4:27- Evan’s everyday workout routine breakdown
7:33- How to workout with balance and physically stay on call
9:14- American Ninja Warrior training breakdown
11:10- Three necessities to Ninja training
13:27- How Ninja gyms popping up around the country change the training
15:40- Learn the one exercise essential for Ninja success
18:56- Meet Natalie Jill and hear her story
28:40- How Natalie combined business strategy and sales with fitness and nutrition.
30:00- Natalie’s slogan, “Excuses or Solutions?…You Decide” and how it will help you!
33:04- Deciding to change versus having a “negative” support system.
34:06- Introduction to the New Years Resolution Strategies in order to succeed.
35:00- Strategy #1 The first of 15 strategies  How to Set Goals for 2016.
36:01- Strategy #2
38:27- Strategy #3
40:18- Strategy #4
41:32- Strategy #5
42:28- Strategy #6
44:25- Strategy #7
44:12- Strategy #8
53:00- Strategy #9
56:03- Strategy #10
1:00:00- Strategy #11
1:04:38- Strategy #12
1:05:47- Strategy #13
1:07:46- Strategies #14 and #15
1:12:16- Natalie’s biggest piece of advice
1:13:16- Conclusion
1:13:48- Ask Rob Comments

15 Strategies for Successful New Years Resolutions

Want to download the PDF of 15 Strategies for Successful New Year's Resolutions? Text Resolution to 33444.

Don’t forget to that Rob is here to answer any questions you might have.  It’s the New Year and he is here help you get to a healthier and happier place!  Don’t be shy, just send him an email at Rob@OpenSkyFitness.com.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

If you would like to learn more about Natalie Jill Check out:

Website: NatalieJill.com

Want to 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!

Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com

Download the free PDF of 15 Strategies for Successful New Years Resolutions

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

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

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

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

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

Thanks for listening/reading Episode 78, Natalie Jill and Evan Dollard “How to set goals” for the New Year.  We hope you have gained more knowledge on how to be healthier in 2016!

Dec 1, 2015

In this weeks episode, Brett Hoebel, trainer from NBC’s, The Biggest Loser and creator of the 20 Minute Body,  will share some of his secrets on his diet, workouts, as well has give you some behind the scenes from the hit TV show.  You’ll learn what a Food Management Bag is and how it can help you in your health goals. You’ll also begin to understand the importance of looking into your emotional world and why that is imperative for long term success in change.

As a child, being adopted as well as having uncommon food allergies, Brett was different from his peers making him a perfect target for being bullied.  To try to impress and convince some kids to like him, he begin to binge eat to get attention and help him fit him.  This didn’t last too long before he plumped up and was being bullied again for being overweight. He was depressed, dateless, and abusing himself with emotional eating.  One day, hiding in the closet and stuffing his face with food, Brett decided to make a change.

He says when he this emotional rock bottom, he then went to the opposite extreme.  In sports practice, if the coach said 20 push ups, he’d do 30 and he began taking his mom’s advice about nutrition.  Over the next year and a half he lost 50 pounds, felt better and started dating.

From his experience Brett believes that you need an anchoring moment to create change:  He says, “If you have an emotional moment and do an action because of it, it ingrains it in your body mentally and viscerally.”  Action and accountability are the keys to success.   “The dumbbell and the diet don’t get you into shape, its your accountability to your word and your belief in yourself that do.”

What are Brett’s views on nutrition?

  • Eat things that were around 1000 years ago. “There wasn’t a bagel bush or a cracker tree or ice cream shrub around.”
  • Eat whole Foods like beef, chicken, kale, and almonds
  • Try a week without gluten and dairy and see how you feel; if you feel better keep the change.
  • Reducing processed sugar, alcohol, and salt will help you lower cravings and have more consistent energy levels. Begin to eliminate them slowly and you will quickly lose weight.  Even it’s a water weight, it will help get you excited, motivated, and dialed into the diet.:
    • If you have a sandwich, first try whole grain bread instead of white bread, then switch to gluten free wrap/bread, and then change the sandwich to a salad.
  • Stay away from the White Devils
    • White sugar  (replace with natural cane sugar or stevia)
    • White flour   (replace with almond, coconut, or whole grain)
    • White salt     (replace with Celtic salt, Himalayan salt, sea salt)
    • White rice     (replace with brown rice, wild rice, quinoa, yams)
    • White milk   (replace with almond or coconut milk)
  • Brett recommends cooking with coconut oil instead of butter
  • Batch Cooking:  Make a couple variations of food and put it in the fridge. The nervousness of what to eat and the anxiety will be reduced when you batch cook.  Plus you’ll save money.
  • Get a Food Management Bag:  These are coolers that perfectly store your food for the day.  You can take it everywhere.  If it's not in the bag, don't eat it.  Try these links for different companies: Fitmark or Six Pack Bags

Brett’s 20 Minute Body Program

Brett has created a program that “helps you find your fitness from within”. It comes with a series of workouts and a nutrition program that you can do from your own home or on the road.  The best part is everything should only take you 20 minutes; 20 minute workouts and recipes designed to be cooked start to finish in under 20. 

 

What Does Brett Eat?

Pre-breakfast:

  • Green Drink, Living Fuel, Supergreens.  Loves this product because it has a ton of fiber in addition to the green drink.  It also has 14 grams fiber, 21 grams protein, less than one gram of sugar

Breakfast:

  • 3 or 4 eggs or 6 egg whites
  • corn tortillas
  • avocado
  • steamed vegetables

Lunch:

  • salad
  • avocado
  • jicama (crunchy like chips)
  • meatballs

Dinner

  • Meat/protein
  • Sweet Potatoes
  • Steamed vegetables.

On weekends

  • Takes the time off from eating perfectly.

Brett’s Protein Recommendations.

  • He uses as a post workout drink or meal replacement sometimes.

Brett’s Workouts

  • Cross FIt Workout (Lockbox LA)
  • Yoga: Vinyasa (liz Arch)
  • Capoeria in the evening
  • Also enjoys spinning for straight cardio

Brett’s Experience on The Biggest Loser

  • All Contestants use the BodyBugg which is a calorie counter that takes into consideration the food they eat, and how much they want to lose.  The BodyBugg tells you when you have hit your daily goal.
  • Often the mental state is more important that knowing how to workout or what to eat.  This will make or break someone accomplishing their goals.  Having profound and emotional conversations may be needed in order to break through the blocks.  Don’t be

Biggest Loser Daily Workout Regime

  • Fasted Hike (no food)
  • Eat Breakfast (Have to cook their own food)
  • Mid-morning: Brett's workout  (Interval training with weights)
    Inspired by a combination of Coach Dos and Strong Man acceleration training (helps to not over training by doing less eccentric training)
  • Nap
  • Lunch
  • Pool
  • Evening Boxing and Metabolic Workout
  • Dinner
  • Treadmill at night if they didn’t burn their calories

Brett's Biggest Piece of Advice

“The dumbbell and the diet don’t get you into shape, its your accountability to your word and your belief in yourself that do.”

Write down what is the main reason you want to accomplish your goal.  Keep writing until you feel a connection to this.   If you find what you are emotionally connected to, you’ll have a higher chance of success.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

Find Brett at:

Brett's Website:  BrettHoebel.com

20 Minute Body:   20MinuteBody.com

 

Rob’s Opening Workout

21, 18, 15, 12, 9, 6, 3
Burpees
Mountain Climbers
Push Ups
Sit Ups

Do 21 Burpees, 21 Mountain Climbers, 21 Push Ups and 21 Sit Ups,  Repeat all 4 exercises again with 18 reps, then again with 15 reps, all the way down to three reps

  • If you are in shape it could take you 10 minutes,
  • If you are a beginner, it might take you a 1/2 hour

 

Want a reminder of how to build your own workout program.  Check out Episode 59

Download Robs FREE Workout Template, text the word Lifting to 33444

Leave a review for Rob and the Open Sky Fitness Podcast, text OSFreview to 33444

To leave a review for Rob and the Open Sky Fitness Podcast click NOW!

Want to contact our amazing sound engineer Ryan? Send him an e-mail here: RyanTX2LA@gmail.com

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

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

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

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

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

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