This week, Rob had a very informative interview with the CEO and Founder of Gauge Life, LLC, Christine Hronec, about what to look for in a supplement formula, her biggest takeaways from being a body-building competitor, and nutrition and exercise for the three body types: Ectomorph, Mesomorph, and Endomorph.   Learn more about The Official Coffee Diet Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Join us in this podcast episode as Rob and Christine discuss: The different body types and the unique set of struggles any of them will face for contest prep. Macros and calorie counting while training vs living a normal, healthy lifestyle, How to find out if you have insulin resistance and thus carbs aren't a good source of energy for you. Why weight loss is not linear. Her recommendations for healthy weight loss depending on the three different body types. The new line of Gauge Life supplements and how it compares to other brands.   About Christine Hronec Christine Hronec is an author, engineer, nutrition scientist, and bikini fitness competitor. Holding a B.S and M.S. in Chemical and Biological Engineering from Drexel University, Christine got her start at Fortune 100 Company DuPont as a chemical engineer for 6 years before branching out as an entrepreneur with small and mid-size start-up companies in the biotech and nutraceutical industries. Christine is the CEO and Founder of Gauge Life, LLC. an all natural dietary supplement company, and the founder and CEO of Gauge Girl Training, an online nutrition and fitness coaching service.   Christine has helped over 30,000+ people implement a macros based approach to nutrition ranging from olympic athletes and fitness competitors to those with over 100lbs to lose. Christine has been featured in Forbes, OK! Magazine, Flex Magazine, the Huffington Post, CBS, Fox News, and Muscle and Fitness HERS.     Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode | Work Ethic Versus Body Type with Christine Hronec 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 5:00 Introduction to Christine Hronec and how she launched Gauge Girl Training 9:00 Her experience training for body-building competitions and her biggest takeaways. 11:40 The different body types and the unique set of struggles any of them will face for contest prep. 14:00 Macros and calorie counting while training vs living a normal, healthy lifestyle 17:00 How to find out if you have insulin resistance and thus carbs aren't a good source of energy for you. 18:00 The importance of getting an A1C blood test for specific results on your insulin levels. 19:30 How she talks to people who want a completely different body type than what they're born with. 22:20 About one of just her many programs, The 6WeekShred™ 22:50 The process of reverse dieting explained and why it's so vital for understanding weight loss, dieting, and living a healthy lifestyle. 25:00 How to start calculating your macros to start losing weight plus why fat loss isn't linear. 30:00 Steps to start your own workout programming. 33:30 Her recommendations for healthy weight loss depending on the three different body types. 34:00 Workouts recommended for Endomorphs. 35:00 Workouts recommended for Ectomorphs 39:00 The new line of Gauge Life supplements and how it compares to other brands. 48:20  Closing comments with Rob 1:00:00 Join the conversation in our Open Sky Fitness Facebook Group 1:00:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Tune into last week's episode How a 7 Day Detox can Change Your Life with Dr. Alejandro Junger - Ep. 276 Connect with Christine Hronec and Gauge Girl Training via: Facebook Twitter Instagram YouTube Check out Christine's products: The 6WeekShred™ Gauge Life supplements Ebooks You might like these other podcast episodes: How To Eat For Your Body Type – Ep. 135 NY Times Article Is One-sided About The Biggest Loser-ep. 95 Brett Hoebel: Biggest Loser Trainer Tells All -ep. 74 Mike Israetel: Proper Weight Lifting Techniques-ep.80 Jonathan Bailor: The Calorie Myth – Ep. 28   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 277 -  Work Ethic Versus Body Type with Christine Hronec!  We hope you have gained more knowledge on how to be a healthier you.  

How a 7 Day Detox can Change Your Life with Dr. Alejandro Junger   Learn more about The Official Coffee Diet Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Founder of the Clean Program and Author of both, Clean, and his latest, Clean 7, Dr. Alejandro Junger, joins me this week to share the power of an elimination diet, his 5 R's to live a healthy life, and how to detox not just your nutrition but your environment and habits too. Join us in this podcast episode as Rob and Dr. Junger discuss: His 5 R's to living a healthier life: Remove, Reinoculation, Restore, Repair, and Relaxation. How to clean out your kitchen and start eating fresh for your health. Steps to start removing toxins from your gut, environment, and even thoughts. What it means if your body isn't properly sweating. What foods and supplements you should consume during an elimination diet. How to stay anchored in the present moment no matter what you're doing. We also had a good talk about a question from one of my clients, "How can I heal my eczema?"    Clean 7 by Dr. Alejandro Junger Click here to get your copy of Clean 7 by Dr. Alejandro Junger The New York Times best-selling doctor and author of Clean shows us that it doesn't matter where you live, how old you are, or what symptoms you suffer from, in seven days, you can change the course of your health forever. The culmination of over 30 years of research, education, and practice, Dr. Alejandro Junger's revolutionary, seven-day program is based around the core principles of functional medicine, Ayurvedic medicine, and intermittent fasting. Each one of these practices alone can have positive and lasting effects, but when used together, they propel the body to health, weight-loss, symptom-reversal, and restoration. The air we breathe, the water we drink and bathe in, the skin products we use, the detergents we clean with, the medications we take, but mostly the foods we eat, are loaded with toxic chemicals that cause all kinds of dysfunctions. We know this, but we feel powerless to control the effects - constipation, body aches and pains, allergies, migraines, stubborn weight, sleeplessness, depression, and anxiety, to name a few. In time and left unabated, these symptoms develop into full blown diseases, many of them life-altering, but even in the best-case scenario, they leave us uncomfortable and unwell. CLEAN 7 is the medically-proven seven-day answer to this toxic overload. The one-week program you'll discover in this audiobook offers day-by-day, hour-by-hour guidance with easy-to-follow meal plans and delicious recipes that guarantee success.     Dr. Alejandro Junger Founder of the Clean Program, Dr. Alejandro Junger was born in Uruguay. He graduated from medical school there in 1990 and moved to New York City for his postgraduate training. The drastic change in lifestyle and diet resulting from his move to New York City soon showed up as irritable bowel syndrome and depression. Becoming a patient of the system he was practicing was such a shock, that it started his journey in search of an alternative solution to his health problems. His findings are the subject of his first book, "Clean: The Revolutionary Program To Restore the Body’s Natural Ability to Heal Itself", where Dr. Junger describes how he became aware of the toxicity of our planet. "Clean" is a manual for readers to learn how to turn on and work with their own detoxification systems to restore and maintain optimal health.   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode | How a 7 Day Detox can Change Your Life with Dr. Alejandro Junger 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 4:00 About Dr. Junger & Rob's conversation today 5:00 Introduction to Dr. Junger and his own wellness journey which led him to his clean program. 10:00 The ups and downs he faced in his health as he moved and trained in cardiology around the world. 15:00 Connecting all of the mind and different parts of the body to heal and function better. 17:00 The power of functional medicine when approaching health with a holistic approach. 18:20 Differences and similarities between functional and western medicine. 26:00 How he developed his Clean Program, what it is, and how it can help you detox from our world's toxins. 28:40 Toxins found in our world including food, cosmetics, cleaning products and more. 30:00 What it means if your body isn't properly sweating. 31:00 What types of foods are included and not included in the 7-day vs. his 21-day program. 31:50 Foods that are kept out during an elimination diet and what supplements are taken to support the body. 36:00 His 5 R's to living a healthier life: Remove, Reinoculation, Restore, Repair, and Relaxation. 36:10 The First R - Removal of toxins in your kitchen, environment, and from your thoughts. 37:10 The Second R - Reinoculation with prebiotics and probiotics. 37:30 The Third R - Restoring the good nutrients. 37:50 The Fourth R - Repairing the intestinal gut wall lining aka the Achilles heel of our health. 39:50 The Fifth R - Relaxation because stress can be a direct source of disease. 42:00 How Rob's own new behaviors have aided his mental health transformation and wellbeing. 44:00 The importance of not only being present during your morning meditation but all of the time. 46:00 How to stay anchored in the present moment no matter what you're doing. 50:00 How long it would take to see healing from eczema with his Clean Program if it does work for Rob's client. 56:00  Closing comments with Rob 1:00:00 Join the conversation in our Open Sky Fitness Facebook Group 1:00:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Tune into last week's episode Tiny Habits Can Change Everything with BJ Fogg - Ep. 275 Connect with Dr. Alejandro Junger via: Instagram Facebook Twitter Visit the Clean Program website and connect via: Facebook Instagram Twitter Pinterest Read Dr. Junger's books: Clean Clean 7 Clean Eats Learn more about Dr. Jeffrey Bland Check out the Medical Medium's website You might like these other podcast episodes: How to Detox Heavy Metals with Wendy Myers - Ep. 274 Nicole Visnic: The Truth About Individual Nutrition Needs – Ep. 154 Elimination Diets: Lose Weight And Change Your Diet For Life – Ep. 166   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 276 -  How a 7 Day Detox can Change Your Life with. Dr. Alejandro Junger!  We hope you have gained more knowledge on how to be a healthier you.        

"If you're lacking confidence, you won't even try but if you build it then you will try new things and when you hit roadblocks, you will persist and get through them." - BJ Fogg   Social science research associate at Stanford University, Founder & Director of the Behavior Design Lab, and Author of the book, Tiny Habits, BJ Fogg, speaks to Rob about why we should be focusing more on quick baby steps instead of big leaps to achieve successful behavior change.   Learn more about The Official Coffee Diet Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Join us in this podcast episode as Rob and BJ Fogg discuss: How to use your own routine as a prompt for habit change. Why tiny habits actually create a high impact on the behavior changes we want to make and how to begin seeing it that way. His ABC's in Tiny Habits and how to apply them to your life. Why we have to design tiny habits for ourselves at our lowest states of motivation; not at the highest states.   "Simplicity changes behavior." - BJ Fogg   Tiny Habits by BJ Fogg Ph.D Order BJ Fogg's new book, Tiny Habits, and get his free habit-building toolkit today! The world’s leading expert on habit formation shows how you can have a happier, healthier life: by starting small.  When it comes to change, TINY IS MIGHTY. Start with two pushups a day, not a two-hour workout; or five deep breaths each morning rather than an hour of meditation. In TINY HABITS, B.J. Fogg brings his experience of coaching more than 40,000 people to help you lose weight, de-stress, sleep better, or achieve any goal of your choice.  You just need Fogg’s behavior formula: make it easy, make it fit your life, and make it rewarding. Whenever you get in your car, take one yoga breath. Smile.  Whenever you get in bed, turn off your phone. Give yourself a high five. Change can be easy—once it starts, it grows.  Let B.J. Fogg show you exactly how.   Tiny surprises for happiness and health | BJ Fogg, PhD | TEDxMaui https://www.youtube.com/watch?v=2L1R7OtJhWs   About BJ Fogg B.J. Fogg is a social science research associate at Stanford and author. He is the founder and director of the Stanford Persuasive Technology Lab, later renamed as Behavior Design Lab. In the widely-anticipated book Tiny Habits: The Small Changes that Change Everything, readers will discover the landmark Tiny Habits method that has helped thousands of people build their ideal lives. Unlike anything that’s come before, this system—what Dr. Fogg has coined “Behavior Design”—cracks the code of habit formation.   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode | Tiny Habits Can Change Everything with BJ Fogg 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 3:20 Introduction to BJ Fogg 4:40 His origin story of becoming a research expert in building habits and changing his own behavior. 6:00 How to use your own routine as a prompt for habit change. 7:20 Tiny Habit: Connecting push-ups to peeing. 8:15 Why tiny habits actually create a high impact on the behavior changes we want to make and how to begin seeing it that way. 9:00 Why we have to design tiny habits for ourselves at our lowest states of motivation; not at the highest states. 9:40 Don't set the bar to a higher level and keep it at something small and achievable. 11:40 How to start building tiny habits for healthy weight loss. 14:00 How building tiny habits, in the long run, can have a much bigger impact on your confidence and efficacy than striving for big goals overnight. 15:00 His ABC's in Tiny Habits and how to apply them to your life through prompts. 28:40  Closing comments with Rob 1:04:00 Join the conversation in our Open Sky Fitness Facebook Group 1:07:20 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Tune into last week's episode How to Detox Heavy Metals with Wendy Myers - Ep. 274 Connect with BJ Fogg via: Facebook Instagram - Tiny Habits Twitter Instagram - BJ Fogg YouTube LinkedIn Read his book, Tiny Habits: The Small Changes That Change Everything Learn more about the Behavior Design Lab Watch BJ Fogg's Ted Talks and presentations: Forget big change, start with a tiny habit: BJ Fogg at TEDxFremont Tiny surprises for happiness and health | BJ Fogg, PhD | TEDxMaui BJ Fogg: Individuals Must Change Habits for Better Health Get your own copy of The Miracle Morning by Hal Elrod Check out the book, Mindset by Carol S. Dweck Listen to our first 2020 episode: Getting Clear On What You Want for 2020 - Ep. 270   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 275 -  Tiny Habits Can Change Everything with BJ Fogg!  We hope you have gained more knowledge on how to be a healthier you.            

How to Detox Heavy Metals with Wendy Myers "Minerals are the foundation of heavy metal detoxification. They get your body working correctly; you can't have cell communication or hydration without minerals. So, you have this fix your health's foundation before actually beginning or considering a detoxing process." - Wendy Myers Heavy Metals Detox & Supplement Expert, Functional Diagnostic Nutritionist, Author of Limitless Energy, and Founder of Myers Detox, Wendy Myers, joins Rob to share the many problems that heavy metals can bring to our health, how to detox from them, and even discussed Rob's own test results.   Learn more about The Official Coffee Diet Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     Join us in this podcast episode as Rob and Wendy Myers discuss: Why minerals are the foundation of heavy metal detoxification. Which minerals most people are lacking what the best supplement forms to take are on the market. Why many people actually don't absorb edible minerals very easily so topical treatments and Epsom salts are very beneficial for them. Other wellness practices to help you detox and give your body and mind a boost. Why bioenergetics such as the NES device is the future of health.   Asses your relative levels of heavy metal at heavymetalsquiz.com   Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue Learn how to unleash unlimited energy with the power of detox. Did you know that your body is full of toxic metals? And that these metals interfere in your body's ability to produce energy? You must detox if you want to maximize your energy. Limitless Energy is an invaluable guide that will reveal what toxic metals cause fatigue, where you're getting the metals in the air, food, and water. And how to safely detox them using Wendy's trademark Mitochondria Detox Program to reverse chronic fatigue and increase your energy...for life. There are 100,000 chemicals and dozens of toxic metals in our environment. No one is immune to its effects on our energy, brain function, and our health. You must learn how to detox your body in our ever-toxic world if you plan to live a long time healthy, disease-free and medication free. Is Toxicity Impacting Your Life? Are you eating great, sleeping well, and exercising and still don't feel your best? Toxicity is the most likely culprit. You must add detox protocols to your healthy lifestyle to maximize energy production and feel your best. Limitless Energy teaches you how to do exactly that - how to detox the right way - to increase your energy and longevity and maintain a youthful appearance.     About Wendy Myers Wendy Myers is the founder of MyersDetox.com. She is a heavy metals detox expert and functional diagnostic nutritionist in Los Angeles, CA. She is the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. Wendy hosts the Myers Detox Podcast about all things related to detox. She’s passionate about educating people on the importance of detox to live a long, disease-free life. She created the revolutionary Myers Detox Protocol and Mitochondria Detox programs after working with thousands of clients around the world     Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode | How to Detox Heavy Metals with Wendy Myers 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 5:00 Wendy's background and own wellness journey of healing from brain fog, being overweight, and negative emotions. 7:00 Her low-level hormones which at 37 years and how that launched her own investigation into what was causing it and how she could heal. 9:00 Why minerals are the foundation of heavy metal detoxification. 10:30 Which minerals most people are lacking what the best supplement forms to take are on the market. 11:00 The importance of buying from cheap brands that sell supplements with magnesium oxide that has only have a 4% absorption rate. 11:50 Why many people actually don't absorb edible minerals very easily so topical treatments and Epsom salts are very beneficial for them. 14:00 How long it takes someone to detox based on age and how long they've been ill for. 17:00 Unpacking what a mitochondria detox is and how it helps our health bounce back. 18:00 Why cancer is considered a mitochondria disease by some experts. 21:00 Other wellness practices to help you detox and give your body and mind a boost. 22:30 The NES scanner device to detect deficiencies, toxicities, and food allergies in the body. Why bioenergetics is the future of health. 27:00 Results from Rob's hair sample for a hair tissue mineral analysis. 32:00 Common sources of arsenic levels found in the body. 35:00 The fact that we have to face the truth that all of our foods have metals in them plus why she believes it's so vital to eat fish but which ones you should avoid. 37:00 Where ketamine metal is found in the body and why it causes more cancer than all other metals combined. 38:30 Why lead never shows up on a test but we all have it in the body. What it means to have high aluminum levels in the body. 40:30 Where we get high levels of nickel from. 42:00 What it means to have high levels vs. low levels of metals in your test's outcome. 45:00 What products and practices will help your body improve its ability to detox. 52:00 Why so many people have thyroid issues. 53:00 Further recommendations for detoxing from toxic metals in the body. 1:03:50  Closing comments with Rob 1:04:00 Join the conversation in our Open Sky Fitness Facebook Group 1:07:20 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Connect with Wendy Myers via: Facebook Instagram Twitter YouTube Pinterest Learn more about The Myers Detox Protocol  Take The Mitochondria Detox Check out Wendy's interview on Wellness Force Radio: How To Live To 110: Wendy Myers - Episode 205 Read the Guide to Sources and Symptoms of Toxic Metals on her site Learn more about Dr. Alejandro Junger     Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 274 - How to Detox Heavy Metals with Wendy Myers!  We hope you have gained more knowledge on how to be a healthier you.    

Speaker, Science Consultant, Founder of Red Pen Reviews, and Author of The Hungry Brain, Stephan J. Guyenet, joins me to discuss how the way we live today has impacted the food we eat, how often we eat, and why the brain wants us to overeat. Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset Join us in this podcast episode as we discuss: Where hunger comes from. What we know and what we continue to learn about our eating habits today. Why we have such a hard time maintaining our weight or stopping ourselves from overeating. Why our brain and body work the way they do to hold onto fat and keep us overweight. Several factors that are suspected or known to move the bodyweight set point. We also discussed his health book reviewing website, Red Pen Reviews, why it will help you find the right books to read, and why other reviews like that from Amazon are basically worthless.   About Stephan J. Guyenet Stephan J. Guyenet received a BS in biochemistry from the University of Virginia, a PhD in neuroscience from the University of Washington, and spent a total of 12 years in the neuroscience research world. His scientific publications have been cited more than 2,100 times by his peers. His most recent work investigates the neuroscience of eating behavior and obesity. Today, he continues his mission to advance science as a writer, speaker, and science consultant. He lives in the Seattle area, grows unreasonable amounts of potatoes, and brews a mean hard cider.     Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode | Why Your Brain Wants To Overeat with Stephan J. Guyenet 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 3:00 Living a healthy life doesn't mean you have to turn into a gym rat. 4:30 A special message from Rob's friend, Oz. 6:00 Share your feedback with Rob and Devon on iTunes 8:30 Introduction to Stephan J. Guyenet 9:00 The start of his career and why he has such a great interest in neuroscience. 13:00 His book, The Hungry Brain, and what readers will learn when they read it. 15:30 Where does hunger come from? What we know and what we continue to learn about our eating habits today. 19:00 Why we have such a hard time maintaining our weight or stopping ourselves from overeating. 22:30 Why our brain and body work the way they do to hold onto fat and keep us overweight. 25:40 Our "comfortable" weight and how that can change either positively or negatively over time. 28:30 Several factors that are suspected or known to move the body weight set point. 33:00 How our modern environment has impacted our food decisions and health. 42:30 Diet palatability: How seductive is the food that you're eating? 46:00 Why we're so trigged to eat fast food or overeat. 51:00 How to train the mind to let go of bad habits. 56:00 Foods that tend to push us to overeat and what we can focus on buying/shopping for instead. 57:40 Observing the differences between what our hunter/gatherer ancestors ate compared to what we eat today. 1:03:00 Exploring time-restricting eating. 1:05:10 His health book reviewing website, Red Pen Reviews, why you should check it out, and why other reviews like that from Amazon are basically worthless. 1:13:00  Closing comments with Rob 1:15:00 Join the conversation in our Open Sky Fitness Facebook Group 1:19:20 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Connect with Stephan J. Guyenet via Twitter LinkedIn Check out Red Pen Reviews Learn more about Cooperative breeding in South American hunter-gatherers by Kim Hill and A. Magdalena Hurtado Listen to these other Open Sky Fitness Podcast episodes: Preventing Alzheimer’s With The Ketogenic Diet: Amy Berger – Ep. 267 Dave Asprey: Bulletproof Hacks For A Healthier Home And Life – Ep. 183     JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 273 - Why Your Brain Wants To Overeat with Stephan J. Guyenet!  We hope you have gained more knowledge on how to be a healthier you.            

  This week, I am excited to share with you this great conversation I had with my friend, colleague at and Co-Founder of RetroFit Gym, and fitness expert specializing in extreme weight loss, Jessie Pavelka. We dove deep into his Four Elements for living a healthy life: Eat, Sweat, Think and Connect plus we also discussed the following and more: Why true transformation really begins when you look at your emotional, relational, mental and spiritual health. The four points of the Connect Element: to yourself, to another person, to a group, and to a higher power. Why the key ingredient to being healthy is to simplify it and how to do that. How to step away and take a closer look at what kind of life you want to create for yourself.The struggle many people face to lean into all of these different roles. Devon and I also took a few minutes at the start of the show to talk about how to continue staying motivated about your 2020 health goals, how to find your 'why' for living a healthier lifestyle, and how to stay accountable with a buddy. Hope you enjoy the conversation and learn something new!   Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   About Jessie Pavelka Jessie Pavelka is an Internationally recognized Health and Wellbeing Expert who hosts Sky TVs ‘Obese: A Year to Save my Life’ In the US he was a trainer on NBC’s ‘Biggest Loser’, hosted ‘Dietribe’ on Lifetime TV and appeared on Oprah’s OWN network. He is currently the Ambassador for Cancer Research UK’s Race for Life and England Athletic’s Run Together Initiative. His UK company ‘Pavelka’ is a wellbeing partner for technology giants Cisco Systems, helping employees become more resilient and healthier in a fast-moving, dynamic world. Texan born Jessie has 15 years of experience in working with people who want to make changes in their lives. Although he specializes in extreme weight loss his main aim is to assist people to regain control and live the life they truly deserve.   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode | SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik: 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00 How are your New Year Resolutions coming along? How can you keep on track with them? 6:50 What can help you stay motivated with your goals even if you haven't hit rock bottom yet? 7:50 How to find your purpose and reason to be healthy before the rock bottom hits. 20:30 Introduction to Jessie Pavelka 23:00 His experience being invited to an Overeaters Anonymous: Newcomers meeting to observe and how it helped him shift to who he now helps. 25:00 The importance of being consistent with small changes every day. 26:20 Why we can' change people but we can set an example for them by living a healthier lifestyle. 28:00 Jessie's Four Elements for living a healthy life: Eat, Sweat, Think, and  Connect. 30:30 Why true transformation really begins when you look at your emotional, relational, mental and spiritual health. 31:50 How to bring the Think Element to your day to day life through breathwork, meditation, mindfulness, and more. 32:20 The four points of the Connect Element: to yourself, to another person, to a group, and to a higher power. 44:00 Why it's so hard to understand what a deeper love is if you don't have a child of your own. 49:50 His own struggles with mental and emotional health. 51:00 Why he's always been interested in people's different struggles and what the solution was for them. 57:00 The fact that many health and fitness influencers and biohackers are making being healthily complicated when it doesn't have to be that way.  1:00:00 Why the key ingredient to being healthy is to simplify it and how to do that. 1:04:00 How to step away and take a closer look at what kind of life you want to create for yourself. 1:06:30 The struggle many people face to lean into all of these different roles. 1:11:00 The high expectations that society puts out there and so we're sold the idea that we can become whatever we want to be. 1:14:00 How to not get sucked into the idea that you have to become great but just fall in love with something and become great at it. 1:19:00 The beauty of getting curious about people, new ideas, activities, and opportunities. 1:25:00  Closing comments with Rob and Devon 1:26:00 Join the conversation in our Open Sky Fitness Facebook Group 1:27:20 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Connect with Jessie Pavelka via: Facebook Instagram YouTube Learn all about RetroFit Download the Nextdoor app You might enjoy these other Open Sky Fitness Podcast episodes: Self Love: Why We Have To Work For Our Own Happiness With Briar Flicker-Grossman – Ep. 268 Getting Clear On What You Want For 2020 – Ep. 270 Discover Your Value & Confidence With Ingrid Marcum – Ep. 250 Dave Asprey: Bulletproof Hacks For A Healthier Home And Life – Ep. 183 Ben Greenfield On Striking The Ideal Balance Between Health And Performance - Ep. 38  Find out more about Jay Ferruggia     JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 272 with Jessie Pavelka: Eat, Sweat, Think and Connect Your Way To Better Health!  We hope you have gained more knowledge on how to be a healthier you.

SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik   "I had no idea until I was sick how simple and effective something like breathing can be for changing our lives. We're not given a manual for our mind nor for our body but SOMA has both of those things so that you can get the most out of your life?" - Niraj Naik   We really take breath for granted but it can actually open us up to a world of greater physical health, mindfulness, and even help us discover our purpose. This week I'm honored to have Holistic Wellness Expert, Author, Founder of The Renegade Pharmacist blog, and SOMA Breath Instructor, Niraj Naik, join me for this episode.   Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Join Niraj and me as we discuss: His career as a pharmacist, how he became the Renegade Pharmacist, and how he transitioned away from that to focus more on healing and his wellness journey. His healthcare scare when he was house-bound for a year and was able to heal from it through pranayama, yoga, and Ayurveda. How he is intertwining yoga, the ketogenic diet, and intermittent fasting to temporarily create resistance to awaken the body. How he's combined rhythmic music with breathwork for SOMA Breath and open us up to higher consciousness and mindfulness. How SOMA Breath can help you uncover your true will, gifts, and human essence. Why focusing on a new habit every day is what changes our minds' state.   Discover Soma Breath - How A Secret Ancient Ritual Became A Modern Global Movement [embed]https://www.youtube.com/watch?v=rFAboXtQjpg[/embed]   SOMA Breath: Meditation Evolved Ancient breathing techniques combined with modern technology makes this revolutionary meditation experience highly enjoyable while also increasing your energy, health & wellbeing in minutes. 21 Day Awakening Breath Journey Supercharge your mind, body & spirit and call in your true life's purpose in this 21 day virtual retreat. Step 1 - Creative Visualization Step 2 - 21 Day Breathwork Meditation Journey Click here to sign up for the next 21 day virtual retreat Become a SOMA Breath Instructor The high-intensity training for your spirit. A sequence of therapeutic breathwork techniques combined with brainwave music and guided meditation that awakens your clients to their full human potential. Get all the tools you need to start instructing ‘the awakening’: Foundations The Process Community License Click here to learn more and get started today   Niraj's SOMA Breath Gift To You Use the code openskyfitness to receive 10% off your purchase at SOMA Breath's website   About Niraj Naik Niraj Naik is a qualified pharmacist who comes from a background of working long hours for several years as a community pharmacist.  Becoming a certified “legal drug dealer” at the ripe age of 24, he got to witness first-hand, many clients going home with shopping bags full of drugs each month, rarely getting better and usually going on to suffer from other diseases. He also learnt of the debilitating side effects of the prescription medication which drove many of the patients to have to take more and more drugs to ease the side effects. Niraj's Mission Curious to find ways to improve his own health he attended several health seminars and discovered an in-depth approach on how to reach optimum health and vitality by understanding the true origin of disease and how to prevent it. After experiencing great benefits with his own health, Niraj was motivated to devise a scheme to see if he could also help his suffering patients. He incorporates a lifestyle plan called his “healthy shopping lists' that includes simple food swaps, tools, and websites to support their specific condition. The SOMA Breath Journey Niraj is now a professional musician, holistic health expert, and entrepreneur. He runs several successful websites that help others who suffer from stress-related, chronic diseases through his self-composed, captivating meditation music, and online courses. Niraj has composed music for healing centers, spas, and therapists worldwide.   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode | SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik: 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 5:00 Introduction to Niraj Naik 6:30 His career as a pharmacist, how he became the Renegade Pharmacist, and how he transitioned away from that to focus more on healing and his wellness journey. 8:00 Bad habits he was making, how he dived into negative emotions and had a nervous breakdown from being exhausted day after day as a pharmacist. 8:50 How going to a Tony Robbins event really changed his life and how he was introduced to breathwork and mindfulness. 9:30 The constant health decline he saw in customers and how introducing them to what he knew about breathwork, nutrition, and movement also changed their lives. 10:35 His healthcare scare when he was house-bound for a year and was able to heal from it through pranayama, yoga, and Ayurveda. 12:30 What pranayama is and how it radically helped his health heal. 15:00 The meaning behind Ayurveda and how the practice is done. 18:00 The physical benefits of breathwork. 19:30 Benefits of spending time in a sauna for deep meditative states, detoxing, and healing the mind. 20:40 Why some vegetables are designed not to be eaten by animals and humans thus we have difficulty digesting some of them; at least if they're not cooked properly. 24:00 How he is intertwining yoga, the ketogenic diet, and intermittent fasting to temporarily create resistance to awaken the body. 25:00 Difference between industrial yoga that must of us know today and the actual, traditional yoga practice. 29:00 How different cultures' traditions have shaped our habits and ways of living today. 30:30 What is SOMA Breath and Niraj's mission to share it to help other people. 37:00 Why more and more people are becoming enlighted every day. 41:00 How he's combined rhythmic music with breathwork for SOMA Breath and open us up to higher consciousness and mindfulness. 44:00 Why the work won't truly happen until we're aware and how SOMA helps us reprogram our inner software. 48:00 How SOMA Breath can help you uncover your true will, gifts, and human essence. 57:40 What actions you can start taking today including attending his 21-Day Program or Foundational Course. 58:45  Closing comments with Rob 1:03:00 Join the conversation in our Open Sky Fitness Facebook Group 1:04:00 What can help you find your purpose and take your life to the next level. 1:06:00 Why money alone can't be a purpose or mission. 1:10:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Connect with Niraj Naik via: Facebook Twitter Instagram LinkedIn The Renegade Pharmacist Facebook YouTube Join the mission of SOMA Breath: Facebook Community Instagram Learn more about Niraj's work: Scientific Explanation Of Soma Breath Niraj Naik – Healing with The Power of Breath 24 Questions with Niraj Naik Renegade Health Test: How healthy are you really? Swami Ambikananda Saraswati Attend the 21 Day Awakening Breath Journey Become a SOMA Breath Instructor Find out more about these mentioned sources: Tony Robbins Perform Better Summit Dana Santas The Plant Paradox by Steven R. Gundry You might like these other Open Sky Fitness Podcast episodes mentioned today: Jill Miller: The Pros & Cons Of Hypermobility – Ep. 243 John Durant: Biohack Your Health With Paleo – Ep. 158 Dr. Loren Cordain: The Origin Of The Paleo Diet- Ep. 97   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 271 - SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik!  We hope you have gained more knowledge on how to be a healthier you.

Make Yourself Present with Good Intentions On this week's BONUS episode, we return to the conversation Rob and Devon had in episode 125 about how good intentions have a more powerful impact our lives compared to just goals. As you tune in, learn and take notes on how you can set new intentions for yourself with an easy, 4-step process. Throughout the podcast, Rob and Devon share personal stories about how they've learned how to set good intentions for themselves.   Intentions vs. Goals   "Goals are the external results and intentions are your external connections to yourself." - Rob Dionne   A lot of us enjoy the process of goals, but when we meet the end date, the final result can be frustrating. To really succeed in your goals and to feel accomplished, you have to have an intention behind it.   What is an intention? Intention is a way of being in the present. It's all about focusing on HOW you're going to complete your goal or HOW your going to create a mindset around doing something. Intentions give you a WHY and a purpose for completing goals. Maybe your goal is to lose 10 pounds, but your intention is why you want to do that. Is it to be more healthy? To have more energy? Allow yourself to be present with the process with each intention! Intentions are your external connections to yourself. A lot of people feel a sense of loss after they complete a goal, but intentions can help move you forward towards what you want to work on next so that you're constantly setting new S.M.A.R.T. Goals for yourself.     What is a goal? Goals are something that you're trying to do to achieve a result in the future. They are the external results. A goal can move you forward, but the happiness relies on whether or not you accomplish that goal. We can be so hard on ourselves for not completing a goal such as losing a certain amount of weight. However, what's more important is to notice other changes in yourself thanks to all of your hard work-your energy, digestion, new abilities etc.   Different Types of Intention   "You either win or you learn. There is no lose." - Rob Dionne   There are three different types of intention: immediate, short-term, and long-term. From here on out, any goal you make has to be aligned with your new intention.   Immediate Intentions Immediate intentions can take place the very moment when you wake up in the morning and set an intention for just that day. For example, you might wake up and tell yourself, "I'm going to try to be really present today. I want to focus on being more grateful today."   Short-term Intentions Short-term intentions last from a couple of months to a year. During this time, you take a step back to really look at yourself and make a commitment to improve something in your life. Have an intention for the year for yourself. Take a look at what you NEED and what you WANT. Short-term intentions can be applied to anything: health, careers, relationships etc. Especially if you're in pain, you're sick, and your health really needs attention; make sure you're giving yourself what you need before you give to others.   Life-long Intentions Life-long intentions are broad and something that you can focus on for your entire life. Some examples might be: Build a family and create friendships with those you support and those who support you back. Inspire others and be around people that inspire you. Have empathy for not only others, but for yourself as well. Life-long intentions don't have to be complicated and they're quite simple.   4 Steps to Create a Good Intention   "Be curious about your feelings and be present with them." - Devon Dionne   Creating a good intention does not have to be complicated. Devon and Rob have put together a 4 step process to help you create a good intention for yourself.   1) Discover Who You Are Spend some time with yourself to think about who you are and where you feel unempowered in your life. If you don't feel like you can discover yourself on your own, you can talk it over with someone you are close to or with a therapist. You may feel unempowered about your eating habits (do you have self control over eating unhealthy foods), time management, health, and relationships. Learning about this is important to help you discover who you are and where you're at in your life.   2) How Are You Being? How do you treat yourself? What actions do you take? Are you thoughtless, unloving, or disconnected to who you are? How do you treat others; especially the ones that you love the most? Do you show up for the relationship or are you unloving, cold, distant, and even self-absorbed?   3) The Cost of Being This Way How are your actions making you feel? Are you exhausted, ill, angry, negative? Do you feel like you're letting other people down? Do you feel alone or disconnected with your loved one? How does this affect you physically? Do you harm your body? Are you eating nutritious foods and exercising regularly? Or do you ignore your body? How is your mental health? Do you feel anxious, depressed, or confused? How does everything make you feel?   4) Set a New Intention for Yourself   "Give love as a gift. You have to love yourself first before you give of yourself to others." - Rob Dionne   The best part of this process is that now you get to make a 180 turn and set a new intention for yourself. Examples of intentions might be to love with all of your heart or to give love without any expectations from other people. Start with this thought: "I am going to be ________________." For example: I am going to be more loving. I am going to focus on myself and my family before helping others. I am going to be more empathetic. I am going to be more health conscious. I am going to be more present for my clients. Once you've established good intentions for yourself, you can start to set S.M.A.R.T. goals. Just remember that any goal you make has to be aligned with your new intention.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 7:00  Why do some people enjoy the process of completing goals while others struggle and fall short? 8:30  Goals vs. Intention 12:00 Having goals without intentions: Rob and Devon's experience on the Road to Hana in Maui 20:00  Having intention is more important than having goals 23:00  Different types of intention: immediate, short-term, life-long intentions 25:50  Devon's current short-term intention 29:00  How to implement intentions and be present with yourself 33:00 Life-long intentions 34:30  How to create a good intention in 4 steps 51:40  Closing comments with Rob and Devon 52:30  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook How to Set S.M.A.R.T. Goals-Episode 104 Craig Ballantyne: How to Create a Perfect Day- Episode 91 The Perfect Day Formula by Craig Ballantyne How To Set Goals: Ultimate Goal Setting Guide to Having Your Best Year Ever by Craig Ballantyne The Artist's Way: A Spiritual Path to Higher Creativity  by Julia Cameron Road to Hana in Maui, Hawaii The 7 Sacred Pools along the Road to Hana in Maui, Hawaii To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 125- The Power of Intention! We hope you have gained more knowledge on how to be a healthier you!

Happy New Year everybody! As we kick off not only a new year but also a new decade, Devon and I wanted to share some great strategies that have helped us get clear on what we want in 2020 and beyond. Probably the biggest takeaway that you will get from this episode is that you never have to, nor should, go it alone. Reaching out for help, sharing your intentions, and asking your inner circle for support really makes a difference.   Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   In this episode we cover the Life SAVERS strategy based on the book, The Morning Miracle by Hal Elrod: Silent Affirmations Visualization Exercise Reading Scribing In our first episode of 2020 we also discuss: What it means to be an adult: Asking for help whenever you need it. Why working backward on any goal is the best strategy for what you want to achieve in life. The importance of being open and sharing your goals with your inner circle, network, and community. Why you have to make long-term goals to achieve what you want in life. Want to learn more strategies that will help you achieve what you want in 2020? Then you should check out Episode 125 - The Power of Intention   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00 The book, The Miracle Morning by Hal Elrod, and the great impact it has had on both Rob and Devon. 5:50 Your Golden Hour: Move your wake up time to a max of one hour earlier. 8:30 The Life SAVERS acronym to help you create your Miracle Morning for 20 minutes to 1 hour by setting aside 2-10 minutes for each. 8:50 Silent: Be silent in the morning to get in the right mindset. 10:00 Affirmations: Focus on positive affirmations. 12:00 Visualization: Think about and visualize what you want your life to look like. 13:40 Exercise: Set up an exercise routine for your morning whether it's 5, 10, 15 or more minutes 16:30 Reading: Get your creative juices flowing and why Rob chooses it as his very first thing to do in the morning. 18:40 Scribing: Journaling down your thoughts or goals. 19:30 Rob and Devon's tips for adding meditation into your mix. 20:00 How Life SAVERS have helped Rob and Devon improve their morning ritual. 25:00 Building a visualization practice to help you create what you want in life. 27:00 How to create and focus on deep-rooted goals based on your true dreams. 28:30 How to decide whether you truly want something or to be someone and it's just the idea of it that you love. 35:00 Rob and Devon's future intentions for themselves and their family. 38:00 Why working backward on any goal is the best strategy for what you want to achieve in life. 41:00 The importance of being open and sharing your goals with your inner circle, network, and community. 50:00 Why you have to make long-term goals to achieve what you want in life. 59:00 Stay tuned for our re-release of Episode 125 - The Power of Intention 1:14:150  Closing comments with Rob and Devon 1:18:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Get your own copy of The Morning Miracle by Hal Elrod Read these other books mentioned on the show: The Grateful Entrepreneur by Scott Colby The Secret by Rhonda Byrne Never Eat Alone by Keith Ferrazzi and Tahl Raz Download both the Nextdoor app and the Insight Timer app Learn more about Why Bikram Yoga's founder is in hot water in a new Netflix documentary Watch the BIKRAM: YOGI, GURU, PREDATOR | Official Trailer | Netflix Listen to the Tune into the Growth Now Movement with Justin Schenck episode no. 116 - The Real Why's Behind Getting Healthy with Rob Dionne Check out these other Open Sky Fitness Podcast episodes: The Power of Intention - Ep. 125 40 Gratitude Strategies For Life With Scott Colby – Ep. 264 Self Love: Why We Have To Work For Our Own Happiness With Briar Flicker-Grossman – Ep. 268 How To Get Out Of A Health Rut With Udo Erasmus – Ep. 263 Simplifying Intermittent Fasting: You’re Welcome! With Kristen Mancinelli – Ep. 247 Gretchen Rubin: Navigating Expectations With The Four Tendencies – Ep. 234 Jen Shipp: How To Lose 150 Pounds Naturally Using Momentum – Ep. 191   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 270 -Getting Clear On What You Want for 2020!  We hope you have gained more knowledge on how to be a healthier you.

Yes, it is 100% beneficial for women to be physically active during pregnancy and that can be anything from walking to participating in different types of classes or resistance training with modifications and restrictions taken into consideration. - Stephanie Paplinskie   Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     There's a lot of misinformation out there when it comes to whether or not women can exercise while pregnant so this week, we are happy to bring on Founder of StrongHer Fitness, Pre/Postnatal Fitness Coach, International College Lecturer, Stephanie Paplinskie CSCS, to set the record straight. Spoiler alert! Yes, you can exercise while pregnant BUT there are some important things you need to know about first as a soon-to-be mom or if you would like to start a family someday.   In this episode, Stephanie and I covered a range of important topics including: How she and her team helped to revise the 2019 Canadian Guideline for Physical Activity throughout Pregnancy What lifting and resistance guidelines you can follow in addition to your aerobic training. Common modifications women make when lifting weights while pregnant. What your fitness focus should look like after giving birth including seeing a Pelvic Floor Physio. The importance of the pelvic floor, what it is plus what a prolapse is and when it can happen during or after pregnancy. The Bradley Method® of Natural Childbirth and their experience of it with their daughter, Charlie and the importance of increasing protein intake.   We hope you enjoy this episode! There's so much great information packed in it you may want to tune in again!   Stephanie Paplinskie https://www.youtube.com/watch?v=ARAfmJ3ko5c   About Stephanie Paplinskie Stephanie Paplinskie is a prenatal and postpartum fitness specialist who specializes in resistance training during and after pregnancy. She teaches part-time at Western University and Fanshawe College while pursuing a Ph.D. in the Exercise and Pregnancy Lab at Western University under world-renowned pregnancy researcher Dr. Michelle Mottola. Stephanie is an International Lecturer (German Sports University), business owner (StrongHer Fitness), Certified Strength and Conditioning Specialist (NSCA), television personality (Rogers TV), and keynote speaker. She has been featured in Shape, Strong Fitness Magazine, Inside Fitness Magazine, among others.     StrongHer FIT PREGNANCY - Second Trimester Exercise Modifications with Stephanie Paplinskie https://www.youtube.com/watch?v=Me99pPmOuik   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 Today's topic: working out while pregnant. 5:00 About Stephanie and how she came interested in understanding how women can work out while pregnant. 9:00 What so much of society misunderstands about the benefits of working out while pregnant. 10:00 How she and her team helped to revise the 2019 Canadian Guideline for Physical Activity throughout Pregnancy 11:00 What lifting and resistance guidelines you can follow in addition to your aerobic training. 12:00 Common modifications women make when lifting weights while pregnant. 13:35 What workouts are best to avoid including HIIT exercises which quickly elevate the heart rate. 16:00 Is it safe to do core strength exercises like crunches? 18:30 What exercises to do post-partum especially for your core and how to prevent injury. 20:00 Why periodization and progressive overload are the two key principles that you want to utilize. 20:40 What your fitness focus should look like after giving birth including seeing a Pelvic Floor Physio. 23:00 The importance of the pelvic floor, what it is plus what a prolapse is and when it can happen during or after pregnancy. 26:50 How do you know if you're not ready for jumping exercises like burpees, jumping jacks, or jump rope. 28:30 The difference between whether you can and should do an exercise. 29:40 How she works with clients who are experiencing a lot of mental shifts and are extremely concerned about their weight gain and need should focus on eating twice as healthy. 32:30 The Bradley Method® of Natural Childbirth and their experience of it with their daughter, Charlie and the importance of increasing protein intake. 34:30 Her nutrition advice and how to avoid cravings that lead to consuming an excess amount of carbohydrates. 36:50 Miscarriages and how to approach recovery from it through fitness, talking about it, and letting yourself go through the stages of grief. 39:10 The biggest questions and concerns that come up while coaching and at international speaking events. 43:30 DNA blueprinting and how the decisions a woman will make while pregnant can impact not only her child but her grandchild as well. 50:00 Her recommendations for doing your own online research for more on working out while pregnant. 51:40 How to get trained for your baby's delivery and post-partum recovery. 58:00 Internal temperature while a woman works out or is in a sauna and how that can impact the baby. 1:02:00 What workouts an early-stage pregnant woman can begin to do now if she's never worked out before. 1:05:00 Workouts pregnant woman can do throughout different stages of pregnancy. 1:14:150  Closing comments with Rob and Devon 1:18:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our other latest  podcast  episodes: Self Love: Why We Have To Work For Our Own Happiness with Briar Flicker-Grossman - Ep. 268 Learn more about Stephanie's Core Restore Program Find out more about The Bradley Method® of Natural Childbirth Read the recommended articles and online sources: 2019 Canadian Guideline for Physical Activity throughout Pregnancy British Journal Of Sports Medicine Connect with Stephanie Paplinskie via: Stephanie Paplinskie's personal Instagram Business Instagram Facebook LinkedIn YouTube JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 269 -Yes, Pregnant Women Should Workout with Stephanie Paplinskie!  We hope you have gained more knowledge on how to be a healthier you.

Can you love yourself? Because when you love you, you can love others. - Briar Flicker-Grossman   Practicing psychotherapist, psychoanalyst, and life coach plus the author of the upcoming book, Laugh, Life, Be, Briar Flicker-Grossman, joins us to share why you have to work for your happiness through self-love, explores the Failure To Thrive Syndrome, and discusses importance of exploring your internal appetite, thoughts, and emotions before acting on something. This was an especially amazing interview because both Devon and I know Briar personally and Devon has even had psychotherapy sessions with her. We really loved sharing Briar's message on the show and we know you will too PLUS she is even giving some free gifts to you, our listener!   Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Free Gifts From Briar Click here to get your free gifts from Briar: A complimentary copy of two chapters from her upcoming book Your Satisfaction/Hunger Assessment In this episode, we also discuss: How to actually recognize, connect, and explore all of your feelings with psychotherapy and on your own. Self-sabotage at its core through judgment, comparison, and competition. How to sit and connect with yourself with meditation without rules and limitations. Creating habits as long as you're in touch with your emotional, physical, and mental hunger. Uncovering who you want to be when you "grow up." The importance of open communication with your intimate partner. How to start focusing on yourself now, what you want, and how to share that with a partner who will support you There's now greater and greater recognition of how important it is to sit down and get present to your breath and your mind. I know it can be horrifying to sit there alone with yourself and the horror is that you think you're going to disintegrate, there's too much anger, or you're going to get scared because in the quiet we might start to hear the stuff we've shoved down that we didn't want to be aware of. However, if you can feel those things then you get to heal those things. - Briar Flicker-Grossman   About Briar Flicker-Grossman With over 25 years of experience as a Contemporary Psychoanalytic Psychotherapist, I work with individual adults, teens, infants, and couples dealing with the difficult experiences and issues life presents. Come to understand your thoughts and feelings more deeply, as we work together to develop your gratification, feelings of accomplishment, happiness, and fulfillment. Specific issues are less relevant than the way we determine to work together. I specialize in helping people develop by expanding their capacities to think, feel, and integrate these in often unconscious areas. We explore whether coaching or therapy is better suited to your needs and proceed. Licensed for 30 years, certified in psychoanalytic psychotherapy, and currently finishing my Psychoanalytic Doctorate, I am also trained in ontological personal coaching where you target specific results you want to achieve and gain direct and immediate access to them by exploring the nature of 'being'.   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 Rob and Devon's conscious decision to take time during Thanksgiving for themselves to connect as a family on vacation. 6:40 What to expect in today's interview with Briar. 10:00 Introduction to Brier Flicker-Grossman 11:15 What the word, "appetite" can mean in our lives outside of food. 13:00 Why we are all born psychosomatic, what that's a good thing and what that means for our wellbeing. 16:00 Exploring taboo appetites from sex to money. 20:00 The importance of exploring your internal appetite, thoughts, and emotions before acting on something. 24:00 How to actually recognize, connect, and explore all of your feelings with psychotherapy and on your own. 25:50 Why affirmations are more of a band-aid than an actual tool for self-improvement. 32:00 Self-sabotage at its core through judgment, comparison, and competition. 35:00 How to sit and connect with yourself with meditation without rules and limitations. 40:00 Creating habits as long as you're in touch with your emotional, physical, and mental hunger. 44:00 Exploring Failure To Thrive Syndrome and why love is as important as food. 49:00 The human condition of wanting so hard to just be right instead of just "being." 51:30 A child's version of what it means to be a grown-up by being totally independent when it's actually about recognizing the importance of connection, love, and help. 58:00 Why we choose our partners and maybe, later on, marry them. 1:00:00 Being reasonable vs. unreasonable in our relationships. 1:06:00 Uncovering who you want to be when you "grow up." 1:08:30 The importance of open communication with your intimate partner. 1:17:00 How to start focusing on yourself now, what you want, and how to share that with a partner who will support you. 1:22:00 Get to know yourself and your appetite now with Briar at drbriar.com/openskyfitness 1:24:00  Closing comments with Rob and Devon 1:34:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: Preventing Alzheimer's With The Ketogenic Diet: Amy Berger - Ep. 267 Connect with Briar Flicker Grossman Read these books mentioned on the show: Atomic Habits by James Clear The Subtle Art of Not Giving a F*ck by Mark Manson Learn more about the study: Romanian orphans subjected to deprivation must now deal with dysfunction Watch the Three Identical Strangers trailer   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 268 - Self Love: Why We Have To Work For Our Own Happiness with Briar Flicker-Grossman!  We hope you have gained more knowledge on how to be a healthier you.

We have a great, nutrition information-packed episode for you this week! Certified Nutrition Specialist (CNS) and Author of The Alzheimer's Antidote, Amy Berger, joined me to discuss the importance of lifestyle change for disease prevention, how the Ketogenic Diet can positively impact cognitive function, plus the many other benefits of the Ketogenic diet including combating Alzheimer's disease at its roots.   Please leave us a review at http://reviewourpodcast.com Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     As you listen to this episode, you will learn: Her book, The Alzheimer's Antidote, and mission to help people learn about the impact of the Ketogenic Diet on mental health and Alzheimer's. The great importance of not only looking at your blood sugar levels but also testing your insulin. Why chronically high insulin can lead to a number of diseases including Alzheimer's. Why the current pharmaceutical drugs on the market are useless as they only slow the decline of Alzheimer's. The fact that heart attacks, strokes, and heart disease have so much more to do with other areas of our health than cholesterol. Why the metabolic effects of the Ketogenic Diet don't just come from the high fats but more importantly the lack of carbs. Why it's never too late to start focusing on your nutrition and trying the Ketogenic disease to combat disease or maintaining your good health.   The Alzheimer's Antidote Click here to get your copy of The Alzheimer's Antidote A Comprehensive Metabolic & Lifestyle Approach A diagnosis of Alzheimer’s disease in 2016 is startlingly similar to a half-century ago. Despite decades of research and millions of dollars invested in uncovering the causes and developing treatments for this devastating illness, progress has been slow, with each new “blockbuster” drug proving to be as big a disappointment as the ones that went before it. Today, an Alzheimer’s diagnosis is a death sentence. However, there may be ways to prevent, delay, and possibly even reverse the course of this crippling neurodegenerative disease. In The Alzheimer’s Antidote, Certified Nutrition Specialist Amy Berger presents a multi-pronged nutrition and lifestyle intervention to combat Alzheimer’s disease at its roots. Berger’s research shows that Alzheimer’s results from a fuel shortage in the brain: As neurons become unable to harness energy from glucose, they atrophy and die, leading to classic symptoms like memory loss and behavioral changes. This is a revolutionary approach―one that has been discussed in the scientific literature for years but has only recently been given credence in clinical settings, thanks to extremely promising studies wherein Alzheimer’s patients have experienced complete reversals of the condition. Medical and scientific journals are full of research showing alternate ways to fuel the starving brain, but no one has been bringing this essential information to the people who need it most―until now. In a culture obsessed with miracle medications, the pharmaceutical route for tackling Alzheimer’s has been a massive failure. Pills and potions don’t address underlying causes, and regarding Alzheimer’s, they typically fail to improve even the symptoms. As a metabolic problem, the only effective way to treat Alzheimer’s may be a multifaceted approach that fundamentally reprograms energy generation in the brain. The good news is, the secret is as simple as switching to a low-carb, high-fat diet. The Alzheimer’s Antidote shows us that cognitive decline is not inevitable, but if it does occur, we don’t have to sit idly by and wait helplessly while it progresses and worsens. Amy Berger empowers loved ones and caregivers of Alzheimer’s sufferers, and offers hope and light against this otherwise unnavigable labyrinth of darkness.     You cannot have a healthy brain or cognitive function without cholesterol. Period. Your brain is about 20% of all your body's cholesterol. This cholesterol fear-mongering has got to go. - Amy Berger About Amy Berger Amy Berger, MS, CNS, is a U.S. Air Force veteran and Certified Nutrition Specialist who specializes in using low-carbohydrate and ketogenic nutrition to help people reclaim their vitality through eating delicious foods, and showing them that getting well doesn’t require starvation, deprivation, or living at the gym. Her motto is, “Real people need real food!” She blogs at www.tuitnutrition.com, where she writes about a wide range of health and nutrition-related topics, such as insulin, metabolism, weight loss, thyroid function, and more. She is an international speaker on low-carb and ketogenic nutrition, has authored peer-reviewed journal articles, and serves on the review committee for the Certification Examination for Nutrition Specialists. She is the author of The Alzheimer’s Antidote: Using a Low-Carb, High-Fat Diet to Fight Alzheimer’s Disease, Memory Loss, and Cognitive Decline. Amy's Educational Background She has a bachelor’s degree in creative writing from Carnegie Mellon University and a master’s in human nutrition from the University of Bridgeport. She has been eating a low-carb diet and maintaining a 35-pound weight loss for over 15 years and loves using both her writing and nutrition backgrounds to help other people learn about low-carb and keto. You can follow her on Twitter and watch her videos on doing “keto without the crazy” at her YouTube channel.       Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 Rob shares about his grandmother's current condition with Alzheimer's and interviewing her to document her memories. 8:00 How our nutrition choices aren't only impacting our health but that of the planet as well. 9:30 The importance of supporting local farmers who grass-feed their animals and choose organic vegetables and fruits if you financially are able to. 11:00 How you can vote with your wallet and easily find a farm to table restaurant or order from brands like ButcherBox and Imperfect Foods. 20:00 Introduction to Amy Berger 21:30 How she became interested in learning about the Ketogenic diet for weight loss and then specifically how it can help Alzheimer's. 21:55 Her own struggle to lose weight despite trying to live a healthy life until she discovered the Ketogenic diet. 23:00 How her love for nutrition prompted her to shift her career from the Air Force to become a holistic nutritionist. 25:40 Her book, The Alzheimer's Antidote, and mission to help people learn about the impact of the Ketogenic Diet on mental health and Alzheimer's. 28:00 What happened in society to lead to a greater number of Alzheimer's cases today including in younger people. 31:00 Why we might even see people as young as their 30s and 40s with Alzheimer's because it takes root earlier on. 32:00 How to properly test for Type 2 Diabetes beyond just blood sugar by taking insulin into consideration as well. 32:30 Why chronically high insulin can lead to a number of diseases including Alzheimer's. 34:20 Common signs that you have insulin resistance and should further investigate whether you have chronically high levels of insulin. 39:00 How the Ketogenic Diet's impact on Alzheimer's will differ depending on a person's current stage. 40:30 Why the current pharmaceutical drugs on the market are useless as they only slow the decline of Alzheimer's. 41:00 How the mindset that we have to avoid cholesterol has been ingrained in our minds and why we actually don't have to be scared of it. 42:40 Why higher amounts of good cholesterol is actually necessary to live a long, healthy life. 43:00 The fact that heart attacks, strokes, and heart disease have so much more to do with other areas of our health than cholesterol. 43:40 Some of the best foods you can eat for their high levels of good cholesterol including eggs and fatty fish. 45:30 Why cholesterol doesn't just come down to what we eat; our liver manufactures more of it on its own than we could ever eat because your body needs it. 46:00 Following a vegetarian or vegan diet won't guarantee you'll never have heart disease or a heart attack. 46:40 The negative impact of drugs like statins which actually lower the brain's cognitive function. 49:00 Why the metabolic effects of the Ketogenic Diet don't just come from the high fats but more importantly the lack of carbs. 53:00 The many other benefits of Keto than just losing weight and increasing cognitive function but also for normalizing weight and aiding emotional wellness. 56:00 What the main goal of intermittent fasting is and how to properly follow it. 59:45 How to go about an intermittent fasting plan that's best for you and what to be aware of if you are taking medication. 1:02:40 Why it's never too late to start focusing on your nutrition and trying the Ketogenic disease to combat disease or maintaining your good health. 1:05:00 How to uncover the best diet that works for you. 1:09:00  Closing comments with Rob and Devon 1:14:00 Rob and Devon's Thanksgiving meal tips to stay on track with your nutrition. 1:16:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: Gain New Confidence From The Outside In with Kim Seltzer- Ep. 266 Connect with Amy Berger via: Twitter YouTube LinkedIn Read The Alzheimer's Antidote by Amy Berger Check out Amy's article, Understanding HbA1c — the long-term blood sugar Get your own copy of Good Calories, Bad Calories by Gary Taubes Find out more about Dr. Dale E. Bredesen - Low Carb Cardiologist Learn more about the side effects of the drug, Statin - Statin side effects: Weigh the benefits and risks Check out Robb Wolf Listen to Mark Sisson's episodes on Open Sky Fitness Podcast: 035 Mark Sisson On How To Look Good Naked 148 Mark Sisson: How To Heal Your Body With The Primal Blueprint Discover a Ketogenic or L0w-Carb friendly doctor near you: Ketogenic Docs Low-Carb Doctors Keto Doctors The Charlie Foundation -- Keto-friendly dietitians   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 267- Preventing Alzheimer's With The Ketogenic Diet: Amy Berger!  We hope you have gained more knowledge on how to be a healthier you.

"I love helping others work from the outside in because I believe that when you dress well, work on your body language, interact with the world and take action, that's when it actually goes inward and it all merges." - Kim Seltzer   This week I had a great conversation with Co-Host and Lead Love Expert for The Great Love Debate Podcast, Dating and Makeover Expert, and host of The Charisma Quotient Podcast, Kim Seltzer, about the power of loving yourself, how to build confidence from the outside in, and how to attract the right wellness tribe for you. We met at Adam Schaeuble's Transformation event and I just had to bring Kim on to share her own self-confidence journey and how she's helping other people with theirs.   Please leave us a review at http://reviewourpodcast.com Learn more about The Official Coffee Diet Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset       As you tune in some of the many topics we discuss include: How to love and accept who you are by leaning into your gifts and what makes you unique. Her unique process of helping clients, The Charisma Quotient. Why we have such a hard time seeing the value of something when it's an investment in ourselves. How she teaches both men and women to be their own matchmaker. How she helps her clients gain greater emotional intelligence. Why not everyone will be happy for the life transformations you're making I also got to be on Kim's Podcast, The Charisma Quotient, which you can listen to here - Rob Dionne: Building A Healthy Lifestyle To Attract Love   Kimberly Seltzer – Image Consultant, Dating Coach and Matchmaker https://www.youtube.com/watch?v=HGD36bpj6ZM&t=1s     The Charisma Quotient Image Consulting Contact Kim Seltzer for one-on-one image consulting services.  What is the real message behind what you are wearing? What are people’s first impressions of you? Are you ready for a change? I am committed to helping my clients feel inspired, empowered and alive while going through a light-hearted and fun experience of complete transformation from the inside out. It’s not just about the clothes you wear or the makeup you apply. It’s about your body, your mind, and your spirit. I utilize specialized training in image consulting and therapy to provide a unique approach to help you reach your full potential. Through the use of tools such as wardrobe redesign, hair styling, cosmetic application, skin care and coaching exercises, we create an amazing image that will positively reflect who you are and what you want to project. Every makeover is customized to fit your lifestyle, career, personality, and social activities. Confidence in your appearance changes the way you are perceived by others. But in order for that change to last, you need to examine how you perceive yourself. What makes me different is that I use both styling and therapeutic techniques to elicit change. I am committed to giving you a feeling of instant gratification with lasting effects. I’m dedicated to teaching you the secrets of good style, boosting your self-confidence, raising self-esteem to a new high and helping you to be empowered to get what you want in your personal and professional life.   About Kim Seltzer With a vat of knowledge and experience as a therapist, certified style coach, dating coach, and matchmaker, Kim Seltzer has helped hundreds of people find lasting love and connection and build valuable relationships using her unique “confidence makeover” process. Using an outside-in approach, Kim has changed hundreds of lives by changing their style, emotional and social intelligence using her signature formula, “The Charisma Quotient,” working on body language, first impressions, image and messaging and how it impacts attraction. This Los Angeles-based expert travels the country helping people discover confidence, charisma, and connection as a speaker at National Matchmaking Conferences, eHarmony, Neutrogena, and iDate, as well as her own annual conference series for men and women, The Makeover Blueprint. Kim is also a regular contributor to the Huffington Post andDigitalRomance.com, with appearances in Cosmopolitan, Redbook, Reader’s Digest, AskMen, Fox News Magazine, Yahoo Shine and the Washington Examiner, among a myriad of other publications. You can also find Kim as a frequent co-host on the podcasts The Jordan Harbinger Show with Jordan Harbinger, as well as past episodes on the traveling, live dating show The GreatLove Debate, and in her new cable reality dating show, The Romance. You can also listen to her now on her own podcast, The Charisma Quotient.   Introducing: The Official Coffee Diet Group I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates! What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 2:40 The Official Coffee Diet and what you can learn in Rob's new Facebook Group and the incredible weight loss results members have experienced. 4:00 How to love and accept who you are by leaning into your gifts and what makes you unique. 6:00 Double down on what you're good at and outsource what you're not great at. 12:00 Introduction to Kim Seltzer 14:00 How you can tell a story that is engaging to your audience. 17:30 Kim's personal story and how she came to be a therapist, certified style coach, dating coach, and matchmaker. 18:50 How her clothes reflected the inner struggles she was facing during a dark period of her life. 19:20 Her former approach as a therapist to helping clients work from the inside out to heal and the moment she realized the power of changing herself from the outside. 21:50 How wearing this new red dress transformed her confidence, feel better, and gain positive attention. 24:00 Her unique process to helping clients, The Charisma Quotient. 27:00 Why self-love is what we're actually searching for when we set out on a new goal whether that's health or relationships. 31:00 The ones that actually do the work are the ones that see the results. 35:00 Why we have such a hard time seeing the value of something when it's an investment in ourselves. 39:00 How she teaches both men and women to be their own matchmaker. 42:00 Building deeper connections with the people in your lives. 50:00 How she helps her clients gain greater emotional intelligence. 53:00 Why not everyone will be happy for the life transformations you're making. 58:00 Why the only thing you can really change in your life is you. 1:02:00  Closing comments with Rob 1:13:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: Starbucks' Biggest Secret with Brian Stoffel - Ep. 265 Connect with Kim Seltzer via: Facebook Twitter Instagram LinkedIn YouTube Pinterest Learn more from Kim via: The Charisma Quotient Services  The Charisma Quotient Podcast The Great Love Debate Podcast Read the article What Is Your Charisma Quotient? Check out the book, The Art of Living: The Classical Mannual on Virtue, Happiness, and Effectiveness by Epictetus   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 266 - Gain New Confidence From The Outside In with Kim Seltzer!  We hope you have gained more knowledge on how to be a healthier you.

The El Toledo Coffee Farm has quite the background and I'm excited to bring Brian on to share its story with you. I have a really interesting conversation with Motley Fool writer and the man behind the Medium article, The Bitter Truth About Starbucks Coffee - Brian Stoffel for you this week! Brian lives quite a unique lifestyle. In the winter, he and his family are down in Costa Rica living at the El Toledo Coffee Farm but they spend their summers in Milwaukee, Wisconsin where they help sell the farm's coffee beans.   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   As you tune into our conversation, we also discuss: Starbucks and other big coffee brand's biggest secret when it comes to roasting their beans. Brian's own experience with intermittent fasting and shorter, intense workouts to lose weight and stay healthy. The story of how he and his wife stumbled upon the El Toledo Coffee Farm in Costa Rica and its incredible story. How most coffee farms in Costa Rica roast and prepare their coffee beans. Why the terms "organic" and "fair trade" can really impact the coffee economy. The fact that coffee brands have to pay thousands of dollars to be certified "organic" and thus only 1% of Costa Rican farms have that certification because they cannot afford it. How the El Toledo Coffee Farm family diversified their farm to provide for their own family with crops and livestock. The lifestyle and priorities of people Costa Rica versus that of the United States of America and what we can learn from that.   Hope you enjoyed this interview! It was a great reminder for me that whatever you're doing for your health and wellness, be sure to do it with joy!   Introducing: The Official Coffee Diet Group I am launching The Official Coffee Diet Group on Facebook and you can get 50% off for the 8-week program with the code OCD50OFF. What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 2:40 The Official Coffee Diet and what you can learn in Rob's new Facebook Group and the incredible weight loss results members have experienced. 3:40 Important factors about weight loss to keep in mind and why it's like the stock market. 8:00 What it actually means to be healthy and create a lifestyle based on self-care. 10:40 Introduction to Brian Stoffel 11:20 His article on why big coffee companies have to roast their beans to uniformity. 12:00 His origin story of being middle school teachers and later on began working on a coffee farm in Costa Rica. 13:00 Why he and his wife decided to go to Costa Rica for 1 year and ended up living their half of the year. 15:00 How he came to be a writer for the Motley Fool and his regular contributions to Medium. 19:00 What they do in Milwaukee during the summers when they're back in the USA. 22:00 The start to finish process of coffee creation in various countries. 23:20 Why these big-name coffee brands have to run their operations in order to bring the same experience to everyone globally. 28:00 How most coffee farms in Costa Rica roast and prepare their coffee. 34:20 Which roasts of coffee are the best for most people.  35:40 The immense amount of coffee that they bring with them to Milwaukee to sell at the Farmer's market. 37:00 What the coffee season is like in Costa Rica. 43:00 Why the terms "organic" and "fair trade" can really impact the coffee economy. 45:00 Their mission to stay as local as possible with their coffee. 46:20 Different focuses and priorities in Costa Rica compared to the USA. 48:40 The incredible story behind the coffee farm in Costa Rica that his family lives at. 50:00 Coffee brands have to pay thousands of dollars to be certified organic and thus only 1% of Costa Rican farms are organic. 54:50 How the family diversified their farm to provide for their own family with crops and livestock. 56:00 The importance of visiting the farms that you buy from and understanding their background story. 57:40 Brian's own experience with intermittent fasting and shorter, intense workouts to lose weight and stay healthy. 1:07:00 His experience trying Vietnamese coffee prepared in their traditional method. 1:09:00 The immense variety of different types of coffee even within the small country of Costa Rica. 1:11:30  Opening comments with Rob 1:13:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: 40 Gratitude Strategies For Life with Scott Colby - Ep. 264 The Official Coffee Diet Ep. 258 Connect with Brian via: Twitter The Motley Fool Medium Learn more about the El Toledo Coffee Farm Read Brian's article, The Bitter Truth About Starbucks Coffee Learn more about The Official Coffee Diet Check out Sweet Maria's Home Coffee Roasting Read Ishmael: A Novel by Daniel Quinn Learn more about Nassim Nicholas Taleb Check out OSF 234 - Gretchen Rubin: Navigating Expectations With The Four Tendencies   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 265- Starbucks' Biggest Secret with Brian Stoffel!  We hope you have gained more knowledge on how to be a healthier you.

Gratitude can help with your fitness because when you're happy, more joyful, and more positive, you're going to make better choices. You're going to eat better, feel better, and perform better. - Scott Colby   Who really cares about reps and sets when what we're truly looking for is happiness and a sense of worth within ourselves? Tune in this week as Author of The Grateful Entrepreneur and Founder of Say It With Gratitude, Scott Colby shares what practices and healthy habits we can follow to live a happier, more fulfilling life.   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   In this episode, you will learn: Scott's shift from focusing on just being a personal trainer to searching for a higher purpose and self-fulfillment. The trip he took to Guatemala to volunteer and help a community grow by building a classroom. Life lessons about gratitude, happiness, and community that he learned from his time in Guatemala. Easy ways to we can spread gratitude with our community and the positive impact of it on our own wellness. Why consistency is truly the key to gratitude to really feel a change inside of you. How to make a bigger impact when sending someone a Happy Birthday or sympathy message.   Introducing: The Official Coffee Diet Group I am launching The Official Coffee Diet Group on Facebook and you can get 50% off for the 8-week program with the code OCD50OFF. What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!   There are only 8 spots left so sign up quickly if you're interested!   The Grateful Entrepreneur Click here to get your copy of The Grateful Entrepreneur Cultivate a Stronger, More Profitable Business with a Unique and Intentional Gratitude Practice Do you know you have a good business model, but can’t figure out why it’s not showing the results you expected? Do you wish you could create tight-knit and long-lasting relationships with the people that matter in your industry—whether that means clients, customers, partners, vendors or anyone else? Well, now you can do just that using a surprisingly simple shift: gratitude. Scott Colby’s influential and actionable book The Grateful Entrepreneur: 40 Gratitude Strategies to Build Relationships, Grow Your Business and Make More Money is exactly what you’ve been looking for.     About Scott Colby & Say It With Gratitude The Difference Is Gratitude After learning about the positive benefits gratitude can have on people, such as more joy, happiness and optimism, Scott decided he wanted to create a gratitude movement called Say It With Gratitude. Always a big believer in handwritten thank you notes from an early age, when his parents made him send thank you cards to Grandma and Grandpa as a kid to thank them for Christmas presents, Scott decided to start there. Wanting to get kids and charities involved in his new adventure, Scott decided to have kids draw the artwork for the cards! Say It With Gratitude’s first set of cards we drawn by kids from Guatemala, and a portion of sales were donated to Pencils of Promise, which builds school in Guatemala and other developing countries. Say It With Gratitude Today In the first year and a half, Say It With Gratitude has worked with a number of different kids’ causes including kid’s cancer, kid’s hunger, child abuse, bullying, and education - always finding kids that had been positively affected by a charity, and giving back a portion of sales to that charity. Today, Say It With Gratitude has established a partnership with Hug It Forward, the same organization that Scott helped build schools in Guatemala with. Hug It Forward is a multicultural organization operating at the grassroots level in the region of Latin America, with an emphasis in Guatemala. They facilitate education and awareness around improved trash management methods via the construction of bottle classrooms. For every pack of cards sold, Scott makes a donation to Hug It Forward to help them continue building bottle schools.     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 4:00 Rob's new intermittent fasting lifestyle intertwined with Paleo and how coffee has become a key part of it. 6:30 The Official Coffee Diet and what you can learn in Rob's new Facebook Group and the incredible weight loss results members have experienced. 8:50 Join the Official Coffee Diet Group on Facebook and get 50% off for the 8-week program with the code OCD50OFF. 13:10 Introduction to Scott Colby 19:00 His shift from focusing on just being a personal trainer to searching for a higher purpose and self-fulfillment. 20:00 The trip he took to Guatemala to volunteer and help a community grow by building a classroom. 23:00 Life lessons about gratitude, happiness, and community that he learned from his time in Guatemala. 23:30 Easy ways to we can spread gratitude with our community and the positive impact of it on our own wellness. 26:00 How he came to launch and focus full time on Say It With Gratitude. 28:00 The immense amount of support he received when he had quit his job, was fired from a new on, and in the transition to begin Say It With Gratitude Jesse Itzler 30:00 Adventure Trips he hosts for businesses that allow people to let go of their fears. 32:40 How we end up in shame spirals but gratitude can come in and help you get out of them. 34:00 The jealousy trait and our inability to be happy for other people and how to end those negative thoughts and emotions. 36:00 Some of his 40 gratitude strategies that you can begin to apply to your life right now. 37:35 Why consistency is truly the key to gratitude to really feel a change inside of you. 40:30 How to make a bigger impact when sending someone a Happy Birthday or sympathy message. 45:30 What to say and what not to say in a sympathy card's message. 48:20 The Kick-Ass Jar project you can do at home to help you when you're not feeling great. 53:00 How to plan a Gratitude Dinner with your friends, colleagues, and families. 56:00 The power of going deeper into your gratitude channel and what to do if it starts feeling like a chore. 1:00:00  Closing comments with Rob 1:03:00 Why all of these big-name brand coffees like Starbucks taste the same and why Bulletproof Coffee isn't such a great idea if you're intermittent fasting. 1:15:00 Join the Official Coffee Diet Group on Facebook and get 50% off for the 8-week program with the code OCD50OFF. 1:15:45 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: How To Get Out Of A Health Rut with Udo Erasmus - Ep. 263 The Official Coffee Diet Ep. 258 Connect with Scott Colby and Say It With Gratitude via: Facebook Instagram Pinterest Get your own copy of The Grateful Entrepreneur Learn more about The Official Coffee Diet   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 264- 40 Gratitude Strategies For Life with Scott Colby!  We hope you have gained more knowledge on how to be a healthier you.

In life, there is no more important agenda than taking care of your body. - Udo Erasmus    Co-Founder of Udo's Choice and Author of several books including Fats That Heal, Fats That Kill, Choosing the Right Fats, and The Book on Total Sexy Health: The 8 Key Steps Designed by Nature, Udo Erasmus, joins me this week to discuss the power of being present, his own health transformation, the proper way to use healthy oils, and experience finding inner peace after a traumatic childhood.   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   In this episode, you will learn: Easy hacks to get you out of a health rut. Why so many of us are struggling to live in the current moment. The power we have to shift our current state of being and the world we live in. That you are the only person responsible for putting the time and work into taking care of your health. Why he began investigating how to make healthier oils for mass consumption. How to properly cook with healthy oils and why we should never fry with them. Why psychedelics are door openers but not necessarily a quick fix during the inner work process.   Introducing: The Official Coffee Diet Group I am launching The Official Coffee Diet Group on Facebook and you can get 50% off for the 8-week program with the code OCD50OFF. What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great! There are only 8 spots left so sign up quickly if you're interested!     "Inspiration is as important as good information because without getting inspired, people won't make the life changes that they need to make." - Udo Erasmus       Fats That Heal, Fats That Kill Buy Fats That Heal, Fats That Kill by Udo Erasmus here   Udo Erasmus exposes the manufacturing processes that turn healing fats into killing fats, explains the effects of these damaged fats on human health, and discloses the knowledge you need to avoid the damaged ones and choose health-promoting oils. He also explores the therapeutic potential of flax, hemp, olive, fish, evening primrose, borage, and black currant.   About Udo Erasmus Udo Erasmus is a nutritionist, lecturer, and writer specializing in fats, oils, cholesterol, and essential fatty acids. He was born in Poland during the Second World War to parents from Latvia and Estonia. His family emigrated to Canada when he was ten years old. He began his university studies at the age of sixteen and gained a B.Sc. in Zoology with a major in Psychology. This was followed by graduate studies in Biochemistry and Genetics at the University of British Columbia. In 1980, Erasmus was poisoned by pesticides, and, as a result of the experience, began to research the relationship between nutrition and health. He gave special attention to the effects of fats and oils on human health. Erasmus had become intrigued by the fact that Eskimos consumed largely fats, such as whale blubber, yet remained relatively healthy well into later life. In his research he discovered what he considered “healthy fats”, that is fats which were beneficial rather than harmful to health. His thesis for his Ph.D. in nutrition was published with the title Fats and Oils in 1986. It was revised and expanded under the new name, Fats That Heal Fats That Kill (1993). Udo Erasmus has partnered with natural foods company Flora Inc., of Lynden, Washington, and Burnaby, British Columbia to produce the essential fatty acid blend called Udo's Choice Oil Blend as well as a line of probiotics and nutritional supplements.   Top 2 Myths about Fats - Udo Erasmus https://www.youtube.com/watch?v=aOzrwDlCD9U&t=53s   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you       What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 About our guest for this week, Udo Erasmus 3:40 How Rob got to the place he is today with his healthy eating habits including The Official Coffee Diet. 4:45 Join the Official Coffee Diet Group on Facebook and get 50% off for the 8-week program with the code OCD50OFF 8:00 Introduction to Udo Erasmus, Founder of Udo's Choice 8:45 Our number one job to be present to have a good life. 10:50 How our life changes when we have children and how to set a good example by being mindful. 12:30 Udo's health transformation from focusing on science to health overall. 15:00 Why so many of us are struggling to live in the current moment. 16:40 How to find inner peace and what to do if you struggle to experience it. 17:40 The power we have to shift our current state of being and the world we live in. 19:30 Trauma and heartache he experienced as a young child during WW2 that greatly affected him and how he began to heal by rewriting his story. 26:50 How you can create your new healthy environment for greater happiness. 27:50 Why we get so comfortable fighting and creating drama even though it isn't serving us at all. 29:40 The fact that you are the only person responsible for putting the time and work into taking care of your health. 31:00 Being committed to a relationship with yourself first before you begin one with another person. 32:50 How being a pesticide sprayer for 3 years and not being careful while doing it poisoned him. 34:00 Why he began investigating how to make healthier oils for mass consumption. 36:40 Why fats are what we should be paying the closest attention for our nutrition. 37:00 Why we should never use oil to fry our foods. 41:00 His family's eating habits growing up and how that led him to follow a quite simple diet to focus on other things. 43:00 There's something comforting about being around food even if you're not eating it. 44:30 How to embrace all of the emotions that come with food and hunger and eating only when you're hungry and not by the clock. 48:00 Getting out of a food rut and embracing the feeling of being uncomfortable. 52:00 Small hacks Rob has been doing to help him get out of a health rut. 57:40 How psychedelics can help you get out of your health rut. 58:20 Neuro-Linguistic programming (NLP) skills including "the scramble" to help you re-program your mindset. 1:04:00 Why psychedelics are door openers but not necessarily a quick fix during the inner work process. 1:11:00  Closing comments with Rob and Devon 1:12:00 Join the Official Coffee Diet Group on Facebook and get 50% off for the 8-week program  with the code OCD50OFF 1:09:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: Ultimate Sandbag Training with Josh Henkin - Ep. 262 Connect with Udo Erasmus via: Facebook Instagram Follow Udo's Choice via: Facebook Twitter Instagram Read Udo's books: Fats That Heal, Fats That Kill Choosing the Right Fats The Book on Total Sexy Health: The 8 Key Steps Designed by Nature Join the Official Coffee Diet Group on Facebook and get 50% off with the code OCD50OFF Follow The Official Coffee Diet on Instagram Learn more about Neuro-Linguistic Programming    JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 263- How To Get Out Of A Health Rut with Udo Erasmus!  We hope you have gained more knowledge on how to be a healthier you.

I am joined by the creator of DVRT The Ultimate Sandbag Training System, Josh Henkin, to talk about the theory behind sandbag exercises, the different levels and 7 patterns of DVRT's training program, and how simply shifting your movement with the sandbag will change the resistance, force, and intensity. If you're looking for a new type of exercise or want to build strong muscle, Josh gives a lot of great tips on how to do that with sandbags vs. traditional weight lifting.  Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   DVRT The Ultimate Sandbag Training System Why the Ultimate Sandbag-Properly Used-Has a HUGE Athletic ROI In the full-contact arena, athletes contend with an ever-shifting set of challenges: sudden changes in velocity, power, force, weight, and energy demand. The athlete needs to withstand powerful blows directed at any part of the body, to accelerate and decelerate at a moment's notice, to strike back with blinding power and to remain stable in a highly unstable environment. The athlete needs to be this dynamic-while simultaneously minimizing the risk of personal injury. He needs a cat's agile movement skills, a bull's rock-like strength, and a stallion's enduring power.   About Josh Henkin Josh Henkin is a CSCS and Master RKC with twenty years of experience. His innovative Dynamic Variable Resistance Training (DVRT™) has allowed him to present in more than 13 countries and publish in top outlets like Men’s Health and the Wall Street Journal. Josh has coached people of all backgrounds, including the U.S. Army Special Forces Recruiting Battalion and U.S. Marines. You can learn more about his programs at DVRTFitness.com.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:30 The official re-launch of the Sky Fit Challenge for only $47 5:50 Introduction to Josh Henkin 8:20 What you need to know about training with and the theory behind sandbag exercises before you begin. 9:40 The ancient idea that physical fitness was the completion of an individual. 12:00 The difference between something being difficult and something being productive in physical training. 13:30 The progression of trying new tactics and theories until the Ultimate Sandbag Training program was born. 20:00 Having a set goal or philosophy in your training program. 22:00 The old mindsets that metal is better than sand or anyone can just make their own sandbag. 22:40 His brand's mission to be movement educators and teach people how to move more efficiently. 25:30 What you will get out of DVRT's training. 29:40 The different levels and 7 patterns of DVRT's training program. 33:00 The poor walking habits and other areas of fitness and lifting that people have developed. 41:00 What a dead bug movement is and the benefits of it to create stability for the rest of our body. 44:00 Physical differences between humans and chimpanzees. 48:00 Rob's great experience trying Josh's sandbag exercises. 51:30 Programming with the sandbags that people can do on their own at home. 53:00 Their extensive videos out there on YouTube and IGTV to help educate people to properly do the movements. 55:00 Their Jumpstart eBook to help you get started with using sandbags. 1:00:00 How simply shifting your movement with the sandbag will change the resistance, force, and intensity. 1:05:30  Closing comments with Rob and Devon 1:06:00 Join the re-launched Sky Fit Challenge at a discounted price! 1:09:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: Better Performance Through Scientific Fitness with Dr. Jena Gatses - Ep. 260 Connect with Josh Henkin via Facebook Instagram Twitter Follow DVRT Ultimate Sandbag Fitness via: Facebook YouTube Join the DVRT Fitness Group on Facebook Get the DVRT The Ultimate Sandbag Training System Shop DVRT's sandbag training products  Read - Is Weight All The Same? Dumbbells vs Ultimate Sandbag Study By Josh Henkin Learn more about the Perform Better Summit Follow and connect with Jessica Bento Find out more about these health and wellness experts: Pavel Tsatsouline Eugen Sandow Arthur Saxon Wrestling Physical Conditioning Encyclopedia by John Jesse Alwyn Cosgrove Check out our future guest, Gray Cook of Functional Movement Systems   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 262- Ultimate Sandbag Training with Josh Henkin!  We hope you have gained more knowledge on how to be a healthier you.

Devon and I are happy to announce we're expecting another baby! Will it be a boy or a girl? What's your guess? Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!  

With over 15 years of experience working with the advanced and elite in the fitness industry, Dr. Jena Gatses has a lot of great information to share from all of her background experiences and education as athlete, model, physical therapist, strength coach, manual therapist, corrective exercise specialist. In this episode, she specifically dives into her education in everything from having a Ph.D. in physical therapy to studying Buddhism, working with NASCAR as a Head Physical Therapist & Strength Coach, training at Churchill Boxing Club, and launching her own brand, Scientific Fitness.   As you tune into the episode, we discuss: Her passion for helping people and the importance of being kind to others. What kind of training she did as the top trainer for several NASCAR teams for the drivers and pit crew team. The launch of her brand, Scientific Fitness, and the mission behind it. Not giving in to the ego and allowing it to hold you back from growing. Getting yourself out of your own self-sabotaging box, being vulnerable, and facing your struggles. Building a healthy lifestyle through small changes every day to keep your mind and body healthy. Her personal fitness focus on quality and mixing things up for better variety from time to time How she approaches good nutrition by not stressing too much about what she eats and staying consistent with the quality of her food. At the beginning of the show, Devon and I also discuss the Official Coffee Diet, the many benefits of caffeine especially from high-quality coffee, and how to select the best decaf coffee.   Can You Believe a Girl Hand-Built All of This!? https://www.youtube.com/watch?v=o8XvdI028m4   About Dr. Jena Gatses Owner and operator of Scientific Fitness LLC since 2012: Strength Coach, Physical Therapist, Corrective Exercise Specialist, Program/Facility & Product Design Consultant to a Wide Range of Clientele: Celebrities, Professional Athletes, Elite CEO’s, NFL, Olympic Athletes, MLB, UFC, Professional Boxing, Professional Olympic Weightlifting, Track & Field, Marathon/Ironman Athletes, Rugby, Elderly, Youth Population, etc. As well as the General Population Dealing with Geriatrics, Neurological & Degenerative Brain Disease, Pediatrics & Cardiac ICU, Youth Sports & Performance, Skilled Nursing, Burn & Trauma ICU, etc.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:40 Introduction to this week's guest, Jena Gatses 3:20 Rob's episode on the origins of The Official Coffee Diet - Ep. 258 4:00 The many benefits of drinking coffee over something like tea. 5:00 How the benefits of good coffee and drinking around 2-3 cups a day instead of 6 are helping Rob. 6:40 The science behind the caffeine from coffee helping boost our mitochondria health, modifying our respiratory capacity, regenerating our heart, and being part of the intermittent fasting process. 10:00 Pros and cons of drinking coffee depending on each person and how coffee has become part of the lifestyle process for Rob. 14:00 The three different processes to decaf coffee including using chemicals that will still reside in the coffee when the process is done. 16:00 Power of breathwork, its benefits, and how it's becoming so popular now. 18:00 About Jena Gatses 20:00 Her passion for helping people and the importance of being kind to others. 22:50 Where the learning process started for her in her career for exercise performance. 24:30 What kind of training she did as the top trainer for several NASCAR teams for the drivers and pit crew team. 28:00 Her career with NASCAR and how much control and influence she had in the industry. 32:40 All of the different experiences she has had working at different facilities and how all of that has helped her become better at her job. 34:00 Her goal of working for herself as an entrepreneur and how she got there through education and experience after NASCAR. 35:00 The launch of her brand, Scientific Fitness, and the mission behind it. 37:00 Her hard work effort and how she made sure she stood out among the rest through networking, volunteering, and putting herself out there. 38:00 The importance of always having an open mind for learning, growing, and helping your clients. 42:00 Not giving in to the ego and allowing it to hold you back from growing. 43:00 You don't have to put someone down to make you feel better about yourself when there are so many good things you can be doing in this world. 44:30 Getting yourself out of your own self-sabotaging box, being vulnerable, and facing your struggles. 46:00 Why she decided to study all different types of healing from massage and energy classes to Buddhism to grow as a trainer. 49:00 Letting go of the ego to work from a better base of health, mindset, and growth. 52:00 The importance of being efficient to set yourself up for life. 55:00 Building a healthy lifestyle through small changes every day to keep your mind and body healthy. 56:00 Why you can't wait until tomorrow to start taking care of your health today. 57:30 The fact that a lot of people care more about material items rather than their body and putting their health first. 58:50 Her personal fitness focus on quality and what she does to stay in shape by changing up the environment from time to time and adding variety to her training. 1:01:20 Her approach to nutrition, not stressing too much about what she eats, and staying consistent the majority of the time with the quality of her food. 1:04:00 The new program she's creating that will be available soon and how to get the latest information by signing up with your email at Scientific Fitness.  1:05:30  Closing comments with Rob and Devon 1:06:00 Join the re-launched Sky Fit Challenge at a discounted price! 1:08:00 Follow The Official Coffee Diet on Instagram 1:09:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: The Mind Of A Kettlebell Master: Marcus Martinez - Ep. 259 The Official Coffee Diet - Ep. 258 Connect with Dr. Jena Gatses and Scientific Fitness via: Facebook Instagram Twitter YouTube Read the article on coffee: The Healthy Addiction? Coffee Study Finds More Health Benefits Learn more about the following programs, brands and health experts: Perform Better Summit Gray Cook Functional Movement Systems CEP Sportswear You might enjoy these other Open Sky Fitness Podcast episodes: Jill Miller: The Pros & Cons Of Hypermobility – Ep. 243 Dan John’S Ten Commandments Of Fitness – Ep. 248   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 260- Better Performance Through Scientific Fitness with Dr. Jena Gatses!  We hope you have gained more knowledge on how to be a healthier you.

"Happiness is the path. Happiness is the way and what's going to allow you to do all of the things you want to do in life and receive more enjoyment from them." - Marcus Martinez   If kettlebells, strength training, and personal development are your jam then you're going to love this episode! I sat down with my friend, Master Kettlebell Coach at Onnit, and Master Instructor for Kettlebell Kings, Marcus Martinez to share what sparked his interest in kettlebells, his transition from personal training to growing businesses and presenting mastermind events, how he adapted a healthy, positive mindset, his journey towards figuring out his priorities in life, and what's next for him in the world of health and fitness.   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   As you listen, we'll discuss: Building a mindset for health and life transitions - It shouldn't be a job, it should bring you joy! His career transition from owning his own gym to working with Onnit to joining Kettlebell King. Going beyond kettlebell training and networking with other people in your field. How he reconnected with his children by focusing his entire life on them after his divorce. The need we have to keep doing more and be more yet we forget about the important things in life such as family. Why the key to success is happiness and being positive. The problem with social media today with everyone trying to be famous and thus not being their authentic selves.   "When you surrender to the process and don't worry about the results, good shit happens." - Marcus Martinez   About Marcus Martinez One of the most respected names worldwide in kettlebell training, Marcus Martinez is an innovator for kettlebell training in the United States. He specializes in moving kettlebell users from beginning stages of learning into advanced training movement flows and complexes. Martinez brings over a decade of kettlebell training experience to Kettlebell Kings and Living.Fit with his proven training methodology. Marcus Martinez became a certified personal trainer in 2001 and hasn’t stopped learning, innovating and creating. He fell in love with methods such as kettlebells, calisthenics, rings, Indian Clubs and more, for their ability to create stronger, leaner, more resilient athletes in record time. Founding MBody Strength in 2008, Marcus has worked with clients ranging from stay at home moms to elite levels of strength and conditioning, including UFC fighters, Secret Service agents, top-level athletes, military personnel and more. He has continued to expand his contribution to the masses through the creation of the Kettlebell Difference and his role as the Onnit Academy Kettlebell Master Coach. His biggest inspiration is his children. Kettlebell Flow https://www.youtube.com/watch?v=8V_RfMRywwY   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob  3:00 Building a mindset for health and life transitions - It shouldn't be a job, it should bring you joy. 8:40 Introduction to Marcus Martinez 11:00 How to be present to what is happening in your life and enjoy the process. 13:00 His career transition from owning his own gym to working with Onnit to joining Kettlebell King. 18:00 His evolution from personal trainer to gym owner and everything he had to learn about business along the way. 19:30 How he got into kettlebell workouts right from the very beginning.  21:00 The fact that kettlebells and training used to be way more expensive back in the start of it. 24:30 The difference between RKC Kettlebell Certification training and what he does now. 31:00 There's always room for improvement as a personal trainer or gym owner. 32:30 What's in store for him in the future with developing new programs and certificates. 34:20 Going beyond kettlebell training and networking with other people in your field. 38:00 Being mentioned in a Men's Health article: Men's Health 55 Instagram accounts that will motivate the hell out of you 41:00 Telling the difference someone with a dogmatic approach who's just trying to sell you something and someone who's opening to learning and growing. 43:00 How he reconnected with his children by focusing his entire life on them after his divorce. 48:00 Why we fall in love with the hustle of the entrepreneur and business world and how Marcus got away from that mindset through faith, spirituality, family, and what matters the most to him. 51:30 The need we have to keep doing more and be more yet we forget about the important things in life such as family. 57:00 How to slow down and take a look at where your life is going. 1:00:00 Why the key to success is happiness and being positive. 1:01:30 The problem with social media today with everyone trying to be famous and thus not being their authentic selves. 1:04:30 Putting yourself and your needs first before helping others. 1:09:00 How to find joy in daily life, your career, and what you want to accomplish in life. 1:10:00  Closing comments with Rob 1:10:50 Check out Rob's story of how began The Official Coffee Diet 1:01: Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other latest  podcast  episodes: The Official Coffee Diet - Ep. 258 Connect with Marcus Martinez via Instagram Facebook Twitter YouTube Follow @ kettlebellexercises on Instagram Buy Kettlebell Kings' Virtual Kettlebell Certification - 2 Day Course Material By Marcus Martinez Follow The Official Coffee Diet on Instagram Listen to Simplifying Intermittent Fasting: You’Re Welcome! With Kristen Mancinelli – Ep. 247   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 259 with Marcus Martinez- The Mind Of A Kettlebell Master!  We hope you have gained more knowledge on how to be a healthier you.

This week's episode was super fun for me to share as I dive in and explain what the Official Coffee Diet (OCD) is all about, why I decided to begin roasting my own coffee at home, how it's a part of my lifestyle focused on intermittent fasting, and how you can begin making your own coffee at home too!   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset  

Author, Marketer, Speaker, and Podcaster, Doug Morneau, joins us to share how he went from being ill and stuck in bed with double pneumonia to turning his life around, losing weight, and getting in the best shape of his life by going off his prescribed medications, eating healthy, and begging an exercise regime of cardio and lifting heavy weights which would lead to CrossFit and Olympic weightlifting training. You can soon learn more about his journey with his upcoming book, Prescribed To Death: How I Got Off 5 Medications And Saved My Life.    Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     Tune in as Doug shares: His bought of double pneumonia in both lungs and how that forced him to take another look at his lifestyle. The new life mission to get back on his feet with the help of personal trainers who focused on nutrition, lifting heavy, and cardio. Why you don't have to be a biohacker to live a healthier life by simply focusing on exercise, nutrition, sleep, and mindfulness. His new approach to work and what tricks helped him get tasks done while balancing life. How to find your peak performance time to be your most productive self. His and his wife's transition from working with personal trainers to trying other activities on their own such as CrossFit and Olympic weight lifting. The importance of realizing when you need to step back, relax, and remind yourself to enjoy the process   Three Big Lies by Doug Morneau Click here to get your copy of Three Big Lies by Doug Morneau Doug has made his clients in excess of $100 million dollars, leveraging email marketing and renting third party permission-based email lists making him one of the nation's largest media buyers of rented email lists. It’s shocking to hear email marketing leaders, SAS vendors, email service providers, and industry associations promoting their bias and misinformation about email list rental with marketers around the world. Three Big Lies dispels the myths, confusion, and lies within the email marketing industry relating to email list rental and email marketing.       Doug Morneau - New Media Icon of Influence https://www.youtube.com/watch?v=wC3bDbpgwU0   About Doug Morneau Regardless of the economy, there are opportunities to generate leads and make sales. During the biggest financial crisis in the history of the world since the great depression, Doug helped his clients raise over $100M in venture capital for their publicly traded companies by sending their story to multiple rented permission-based email lists, using online pay per click advertising, and social media. His bold aggressive strategy grew his client's businesses massively and made – Doug the largest single purchaser of rented email lists in North America booking as much as $16M per year With Doug's extensive experience renting permission-based third-party email lists he has helped his clients to reach millions of potential investors online. He has used this targeted and responsive email media to identify and market to many industries, sectors, and consumer group matching his client's avatar or ideal customer. Currently, he hosts the new podcast Real Marketing Real Fast and consults with clients wanting to expand their b2b and b2b sales in the United States using email lists, social media, celebrity endorsements, and online advertising.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00 Rob's love of coffee, the start of OCD Coffee, and why he began roasting his own coffee beans that he will dive more into in next week's episode. 4:00 Biggest takeaways from today's workout, warming up, and lifting weights with a college friend. 9:00 Introduction to Doug Morneau 11:30 His average day as a busy entrepreneur and balancing his health. 15:00 What his regular routine was like before balancing it and focusing on not only work but himself as well. 17:00 His bought of double pneumonia in both lungs and how that forced him to take another look at his lifestyle. 22:00 His mission to get back on his feet with the help of personal trainers who focused on nutrition, lifting heavy, and cardio. 24:20 Why you don't have to be a biohacker to live a healthier life by simply focusing on exercise, nutrition, sleep, and mindfulness. 26:00 His new approach to work and what tricks helped him get tasks done while balancing life. 26:50 How to find your peak performance time to be your most productive self. 30:40 The benefits of outsourcing help from other people. 36:00 His and his wife's transition from working with personal trainers to trying other activities on their own such as CrossFit and Olympic weight lifting. 39:30 Why business and fitness are actually very closely intertwined. 41:20 The importance of realizing when you need to step back, relax, and remind yourself to enjoy the process. 45:00 How he keeps himself motivated with big goals that he keeps to himself or in a small circle. 47:00 What his childhood was like growing up with his father and grandfather never getting along and the biggest takeaways he took from his relationships with both of them. 50:00 His favorite morning routines that he has implemented in his new healthy lifestyle. 56:00 How to separate life and work for better wellbeing. 57:00 His new book, Prescribed To Death: How I Got Off 5 Medications And Saved My Life, coming out soon! 59:45 Final comments with Rob and Devon. 1:01: Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other  latest  podcast  episodes: You Evolving Now: Live The Life You Want - Andre Young - Ep. 256 Connect with Doug Morneau via: Facebook Instagram Twitter Check out Doug's podcast, Real Marketing Real Fast  Listen to Rob's Episode - How To Be Healthy In A Crazy, Busy World with Rob Dionne Learn more about Q4fit with Doug and Heather Morneau You might like these mentioned protein powders: Naked Nutrition Grass-Fed Whey Protein Powder GNC Whey Protein Powder Listen to these other podcast epiosdes mentioned during the show: Gretchen Rubin: Navigating Expectations With The Four Tendencies – Ep. 234 Back Spasms And How To Heal Them – Ep 143 Jen Shipp: How To Lose 150 Pounds Naturally Using Momentum – Ep. 191 Check out Rob on Justin Schenk's podcast: The Real Why's Behind Getting Healthy with Rob Dionne - ep. 116 JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 257 with Doug Morneau - Prescribed To Death: How To Get Off Your Meds!   We hope you have gained more knowledge on how to be a healthier you.

When we're ready to evolve, it doesn't mean that everybody else around you is as well. Or maybe they're ready and they don't know it so now you have to be the leader in your inner circle. - Andre Young   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   Hi there! I'm happy to share this incredible podcast interview I did with the Founder and CEO of You Evolving Now, Andre Young. After meeting at the Growth Now Movement. I just knew we had to have him on the show. You Evolving Now (Y.E.N.) is a Life-Enrichment Company; providing life-enrichment programming for Employees, Athletes, and Individuals; allowing an EVOLUTION as People, Partners, Parents, and Professionals!   In today's episode, you'll learn all about: Andre's 5 Steps Out Of Unwise Relationship His guide to and book, 7 Ways To Love The Power of Three broken down getting your triangle right according to what is important to you Marrying your passion and living by it each and every day. Common roadblocks that are holding people back from evolving such as feelings about their past, insecurities, and fears. How to be a Dream Leader for your partner, boss, friends, and others in your circle. Why we're afraid to fail, not afraid to succeed. How to start your day off right by feeding your soul in the morning and throughout the day.   Make sure you check out the conversation Devon and I have at the beginning too about The latest in food trends: The Impossible Burger and Beyond Meat - Are they worth it?   Marry your dream but not the path you think will get you there that you want to get you there or more dangerously, the path you think you deserve. - Andre Young   7 Ways To Love Get your copy of 7 Ways to Love by Andre Young here EVOLVE your relationship with the best relationship book out there! These are the 7 things to make or break relationships. YOU do them and your relationship can get better. You both do them... it can get great! If your relationship does not work, 7 Ways to Love provides you peace of mind; knowing you did everything you were supposed to do. After the pain and tears... peace of mind is priceless       You Evolving Now's Why https://www.youtube.com/watch?v=nm_0b64jAiI   About Andre Young Andre Young is the Founder of You Evolving Now, LLC. His mission is to provide men, women, students, and employees a way to EVOLVE and live the life of their dreams; becoming more inspired individuals, partners, parents, and professionals. Guy’s Night Out and Lady’s Night Out may provide relief, but may not inspire evolution and self-improvement. EVOLVE and best your life with their personal growth site, employee life-enrichment program, college division, and their main club in Berks County! Andre has a Master’s Degree in Counseling Psychology with a specialty in Marital and Family Counseling. He has provided a variety of therapeutic services in the Lehigh Valley and Berks County: Individual, Group, Family, and Crisis Therapy. While You Evolving Now may be physically based in Pennsylvania and have clubs in Kutztown University and Alvernia University, they are a global social movement for personal development. It is important to note that Y.E.N. does not provide therapy, however, the environment is therapeutic in nature to promote a positive lifestyle and help you get more out of life, more out of relationships, more out of work, and more out of yourself! EVOLVE in an atmosphere of positivity and personal development. Grow as a person and enhance the quality of all of your relationships as a friend, son/daughter, co-worker, parent, husband/wife, girlfriend/boyfriend, etc.!     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 About our guest today, Andre Young and his mission at You Evolving Now 3:30 The latest in food trends: The Impossible Burger and Beyond Meat - Are they worth it? 11:00 Taking a closer look at the ingredients in fast food, Impossible Burger, and Beyond Meat 16:00 Introduction to Andre Young and how he began You Evolving Now. 18:00 The moment he realized he wasn't being his best self and how he began his life transformation 24:30 How we can manage change that we either want or don't want in our lives. 25:40 Why our evolution may sometimes lead to elevating the ego and how we can control that. 29:00 How to find your tribe in your current or new community. 30:00 Marrying your passion and living by it each and every day. 32:00 Common roadblocks that are holding people back from evolving such as feelings about their past, insecurities, and fears. 35:00 Separating the goal from the intention as well as being willing to pivot and change paths in order to achieve your dream.  37:00 How he and his wife work together to achieve their goals. 38:30 The Power of Three broken down getting your triangle right according to what is important to you. 42:30 His 5 Steps Out Of Unwise Relationships 53:50 How to be a Dream Leader for your partner, boss, friends, and others in your circle. 56:00 Are people truly afraid of success? Or are they actually afraid of failing? 1:07:00 The power of pausing when you're upset about something and then returning back to it after you've calmed down, thought about it, and then realize why you're struggling with it. 1:10:00 How to start your day off right by feeding your soul in the morning and throughout the day. 1:18:20 Final comments with Rob and Devon. 1:22:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other  latest  podcast  episodes: Why Mindfulness Is Vital For A Healthy Life: Bruce Langford - Ep. 255 Biohack Your Health: Easy Experiments To Try Now | Coaching Call - Ep. 254 Connect with Andre Young via: Email via [email protected] Phone at 610-406-1852 Facebook YouTube Instagram Get your copy of Andre's books: Evolve and 7 Ways to Love Check The 5 Love Languages: The Secret to Love that Lasts Learn more about the Growth Now Movement Listen to The Real Why's Behind Getting Healthy with Rob Dionne - ep. 116 Network in your community at Meetup.com Attend an upcoming Perform Better Summit  Learn more about Mike Boyle Find out all about Todd Durkin You might be interested in these other Open Sky Fitness Podcast episodes: John Durant: Biohack Your Health With Paleo – Ep. 158 Bret Contreras: Why Training Glutes Is So Important – Ep. 238 Dan John’S Ten Commandments Of Fitness – Ep. 248 Discover Your Value & Confidence With Ingrid Marcum – Ep. 250 Dr. Charlie Weingroff: How To Build Your Health & Fitness Team-Ep. 94   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 256 with Andre Young - You Evolving Now: Live The Life You Want - Andre Young!  We hope you have gained more knowledge on how to be a healthier you.

Mindfulness is being aware of your thoughts, why you're doing what you're doing, it's about living in the moment, realizing that you're okay and enjoying life at the same time. It's about realizing that you don't have to be focused on the past or the future. Of course, you can think about them once in a while; we're not going to ignore things that happened and not learn from them but the problem is that sometimes we focus way too much on what has happened in the past or worry way too much about what might help in the future. Mindfulness is focusing on the moment and being aware of your thoughts. - Bruce Langford   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo R   This week, I am joined by Host of the Mindfulness Mode Podcast, Speaker, and Co-Author of Cracking The Success Code, Bruce Langford. We actually met at the Growth Now Movement and I was so inspired by his talk on self-love that I knew I had to bring him on the show to share what he knows.    In today's episode, you'll learn all about: His life story and how he's now helping people bring more self-love into their life. Why fitness and nutrition are such a small piece of the puzzle when it comes to being healthy. Why people have such a hard time why they're bullying others or not taking care of themselves enough. The fact that we're all being bullies to ourselves and how we can change that by how we deal with it. Focusing on being quiet with yourself and what really matters to you and how to deal with your emotions. How he helps people who struggle with or are afraid of meditation and sitting still with their feelings. Why we should choose to be happy now rather than seek it or see it as an accomplishment because we will never have this moment in our lives again.   Cracking The Success Code Click here to get your own copy of Cracking The Success Code How to Crack The Success Code is a task that humanity has reflected on from time immemorial. The sages and philosophers of every generation have pursued this question with unrelenting determination because everybody is looking for the answer - regardless of their field. So, who has the answer? Has this book found the "Silver Bullet?" The answer to this eternal enigma may vary for each one of us according to our definition of success. However, in this book, these Celebrity Experts(r) render their conclusions based on their proven experiences and core principles. Their answers are based on their firsthand knowledge versus academic hypotheses or philosophical assumptions. So, if you decided to learn more about success and achievement in your world, where would YOU look for the answers? The "nuggets of wisdom" that the Celebrity Experts(r) in this book offer us look at a world that is new and unfamiliar economic territory for us all. They have "been there and done it." They provide practical answers to these questions. Brian Tracy, for example, looks at changes that the business world and culture have experienced over the past hundred years, and, based on his knowledge and wide experience, projects how people will need to think and perform in the future to achieve success. This kind of visionary thought will enlighten and guide those who wish to achieve successful or outstanding accomplishments. We are therefore left with the options of spending our lives trying to "reinvent the wheel" on our own, or we can use the proven experience of people like these Celebrity Experts(r) to Crack The Success Code for us. Achievement seems to be connected with action. Successful men and women keep moving. They make mistakes, but they don't quit. - Conrad Hilton   About Bruce Langford Bruce Langford became an entrepreneur in 2003 when shocked by the bullying he observed, he transitioned from being a teacher to a full-time advocate of bullying prevention. He founded the company, ‘Stand Up Now’ to share the message that respect can replace bullying. Bruce is also the host of the podcast, ‘Mindfulness Mode’ where his goal is to share how mindfulness can increase calm, focus and happiness for everyone, and ultimately reduce bullying.     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 9:30 About our guest today - Bruce Langford 11:00 His life story and how he's now helping people bring more self-love into their life. 13:00 Why fitness and nutrition are such a small piece of the puzzle when it comes to being healthy. 14:20 The connection between loving ourselves and loving other people. 16:00 His own experience with bullying growing up and witnessing it first-hand and in his family. 20:00 How he found his actual voice after going to a voice therapist. 24:00 His life as a music teacher and how helping bullied students led him down a new path to full-time supporting them. 29:00 Why people have such a hard time why they're bullying others or not taking care of themselves enough. 33:00 The fact that we're all being bullies to ourselves and how we can change that by how we deal with it. 34:30 Focusing on being quiet with yourself and what really matters to you and how to deal with your emotions. 36:30 How he helps people who struggle with or are afraid of meditation and sitting still with their feelings. 37:50 It's okay to have fear because fear is a part of being human. 41:00 His daily routines and habits that he's created for himself. 42:00 Why cold showers and sensations including the Wim Hof method are good for the mind and body. 46:00 His other daily self-care practices including movement and nutrition. 51:00 What mindfulness actually means to him. 52:10 A healthy method to be aware of our thoughts, emotions, and worries. 54:20 Why we should choose to be happy now rather than seek it or see it as an accomplishment because we will never have this moment in our lives again. 55:00 Why happiness is not about the physical things we have in our life but about deciding to be happy. 58:50 Our job as humans to figure out what makes us happy. 1:06:00 Final comments with Rob and Devon. 1:08:30 Let us know if you want to do a Coaching Call episode with us! 1:09:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other  latest  podcast  episodes: Autumn Smith: Heal Your Gut, Skin, and Mental Health Through Paleo  - Ep. 253 Biohack Your Health: Easy Experiments To Try Now | Coaching Call - Ep. 254 Connect with Bruce Langford via: Email at [email protected]   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 255 with Bruce Langford - Why Mindfulness Is Vital For A Healthy Life!  We hope you have gained more knowledge on how to be a healthier you.

  What are some easy biohacking experiments you can do today to further investigate your wellness and become a health advocate? Find out with our Coaching Call episode this week as we discuss with Riley about how he can take control of his unique health and find out what approach works best for his diet and fitness.    Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset  

Co-Founder of Paleovalley, Autumn Smith, joins us today to share her own wellness journey of healing from IBS, her and her husband's mission to inspire people to take care of themselves through their company plus her daily nutrition, exercise, and gratitude routine for greater physical and mental health. Autumn is such an inspiring leader in the world of health and wellness. I hope you enjoy my interview with her as much as I did!   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   In today's episode, you'll learn all about: How starting the Paleo diet helped transform her health and heal from IBS. The connection between our gut, mental, and skin health. Studies that show the connection between mental health and the food we eat including the SMILES trial The 3 Game Changers for better health The top foods to eat for better mental health Her wake and thank gratitude practice she does each morning. The best exercises for you depending on your anxiety level   Which foods should you begin adding to your diet for better mental wellness? These are Autumn's top fave: Oysters Organ meats Poultry giblets Clams Mussels Crabs Water crest Spinach Mustard greens Lettuces Swiss chard Kale   About Autumn Smith Autumn Smith has been a health enthusiast her entire life. She began her academic career with a Bachelor's degree in psychology and a minor in dance from the University of Montana. Upon graduation, Autumn danced professionally while becoming a certified yoga instructor. Hoping to combine her love of dance with her passion for health, Autumn became a celebrity fitness trainer with Tracy Anderson, most notably completing a world tour with Jennifer Lopez. While working as a fitness trainer, Autumn could see that exercise alone was not enough for many of her clients to achieve the radiant health they worked so hard to achieve. Meanwhile, Irritable Bowel Syndrome (IBS) and anxiety continued to plague her personal health, starting in adolescence. These frustrations further ignited her passion and interest in the study of holistic nutrition. Through self-guided research, she and her husband, Chas, healed her IBS with the paleo diet. She then studied with the Institute for the Psychology of Eating to become a Certified Eating Psychology Coach and Hawthorn University where she obtained a Masters in Holistic Nutrition. In 2013, she founded Paleo valley with her husband and brother-in-law. Paleo valley’s mission is to disseminate excellent nutritional information and organic food products with 100 million people worldwide. Autumn's commitment to health reached new heights last year following the birth of their son, Maverick. About Paleovalley The story of Paleovalley is a love story. Autumn and Chas Smith, co-founders, met in 2007, fell in love, and married on the magical Sunset Cliffs in San Diego, CA. This year they were blessed with an amazing baby boy, Maverick. Autumn suffered acute digestive issues since she was a teenager and numerous experts failed to offer solutions that worked. Very concerned, Chas took matters into his own hands. His extensive research led him to the paleo diet. Together they implemented its principles for 30 days (eliminated refined foods, shopped at local farmers’ market, ate fresh organic fruits and vegetables, grass-fed meats and wild seafood) and by the end, Autumn's IBS was completely resolved. Autumn was so inspired that she quit her job as a personal trainer at the Tracy Anderson Method, and earned a master’s degree in holistic nutrition. Though they originally focused on disseminating information, they soon realized that there simply weren’t many truly healthy food products on the market. Many products claimed and even appeared to be healthy, using all the buzzwords such as gluten free, soy free, dairy free, natural and more but they were also nutrient-free; free of the minerals, vitamins, and antioxidants that promote thriving health. Realizing that they had an important job to do, Autumn and Chas joined forces with Chas' brother Matt and a good friend, Matthew, and launched Paleovalley with the belief that everything you eat and every added ingredient is an opportunity to either detract from your health or improve it. Their mission is to create products that live up to their own strict standards and always prioritize health over profit. Paleovalley creates products with integrity that are free from problematic ingredients and teeming with ingredients that promote vibrant health. They strive to inspire people to view every dietary choice for what it really is: a profound opportunity to love and care for oneself. Paleovalley products are a labor of love, and their only hope is that they help your family feel as vibrant as theirs. Stay tuned. Eat Well. Live Vibrant.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 About our guest today - Autumn Smith of Paleo Valley 3:00 Be a guest on one of our Coaching Call episodes! 4:45 Introduction to Autumn Smith 11:00 Her own wellness and healing journey from physical and mental health problems due to IBS. 12:00 How starting the Paleo diet helped transform her health and heal from IBS. 17:00 The connection between our gut, mental, and skin health. 19:00 How our anxiety, depression, schizophrenia, and other mental health issues are tied to what we eat. 20:40 Studies that show the connection between mental health and the food we eat including the SMILES trial. 23:00 The easiest path to live a healthy life 23:20 The top 5 foods and beverages to take out of your diet: gluten, dairy, sugar, alcohol, and caffeine. 23:40 The negative effects of too much caffeine on the mind if you're really sensitive to it. 27:00 How alcohol affected her mental health included anxiety. 30:00 The 3 Game Changers for better health 30:50 How depression is actually an inflammatory disorder and not a chemical imbalance. 31:40 The profound effect of nutrition on our gut, skin, and mental health. 32:30 The most common nutrition deficiencies people tend to have. 34:40 Why each person has a unique blood sugar response to different foods according to their genetics and microbiome. 35:00 A simple way to test your blood sugar for different foods at home with a glucometer. 40:50 The top foods to eat for better mental health 45:00 About Paleovalley and their quest to help people live their best lives through good nutrition with updates to their products and new lines. 47:00 The ingredients you need to look out for in your beef sticks and other products from companies that claim to be Paleo. 53:00 What her typical day looks like for her that might help people who are in a similar situation. 55:00 The best exercises for you depending on your anxiety level 59:00 Final comments with Rob and Devon. 1:00:00 Let us know if you want to do a Coaching Call episode with us! 1:02:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out  our  other  latest  podcast  episodes: Lessons Every Personal Trainer Should Learn: Geoff Hemingway - Ep. 251 How To Uncover What Actually Motivates You - Coaching Call | Ep. 252 Connect and follow Paleovalley via: Facebook Instagram Twitter Follow and connect with Autumn Smith on Facebook Tune into the Paleovalley Podcast: EP165: How To Stay Fit While Traveling With Rob Dionne EP92: The Best FIRST Step for Vibrant Health with Alex Swanson Learn more about Tracy Anderson Find out more about Dr. Kelly Brogan Read the following studies mentioned on the show: Maternal Personality Affects Child's Eating Habits The SMILES trial: an important first step Depressive Symptoms and Vegetarian Diets: Results from the Constances Cohort Check out the Cronometer Get your own ReliOn glucometer Learn more about the work of Robb Wolf Read about Dr. Felice Jacka: Can We Prevent Depression By Improving Diet? You might be interested in these other Open Sky Fitness Podcast episodes: OSF 017 Dr. Sarah Ballantyne: The Paleo Approach OSF 097 Dr. Loren Cordain: The Origin of the Paleo Diet   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 253 with Autumn Smith - Heal Your Gut, Skin, and Mental Health Through Paleo!  We hope you have gained more knowledge on how to be a healthier you.

What move should you make next when you're feeling unmotivated and not sure where to turn next?    Find out what steps you can take to find out what you really want and what actually motivates you by tuning into our latest Coaching Call with Chris this week.    Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset  

What does it take to become a great personal trainer? This week, I'm speaking to Ninja Trainer and Mr. Wonderful over at Mark Fisher Fitness (MFF), Geoff Hemingway, about his transition from actor to the world of health and wellness, lessons learned as a personal trainer, and the importance of creating good communication and being vulnerable with your clients, meeting them where they're at with their health intentions, and making sure they're enjoying themselves at the gym.   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   If Geoff's name sounds familiar, you might know him from his knowledge in kettlebells and the fact that Dan John is also his brother-in-law. I had a great conversation with Geoff learning all about his experiences and what makes Mark Fish Fitness unlike any other gym out there. Can't wait for you to listen to it! Especially if you're a fellow personal trainer, there's so much great advice packed in this episode. In this episode, you will learn: How MFF is helping people discover their love for health and fitness in a welcoming atmosphere. Why it's totally okay if you're not a match with your client. How MFF makes it a priority to make sure people are well in the loop about their workout program and if clients are happy. A "park bench workout" vs. a "bus bench workout" for fitness goals explained. How the trainers at MFF are constantly trying to improve themselves as trainers by learning how to be better communicators. How to handle criticism from your client, situations, and conflict as a personal trainer. The MFF gym's favorite methods for helping clients towards eating healthier foods   Snatched In Six Weeks Learn more Snatched In Six Weeks at Mark Fisher Fitness here Serious about changing your body and making your fitness dreams a reality? Our six-week Snatched intensives are designed to jump-start your health and hotness. You’ll sign up for three classes per week for six weeks, and you’ll follow our comprehensive science-backed protocol to get you in the very best shape of your life. Snatched programs are open to both MFF Members and non-Members, although Ninjas with active memberships have access to early registration. To find out more about Snatched in Six Weeks, Snatched II and Snatched: Project X, visit the official website.         About Mark Fisher Fitness We get it. Fitness isn’t always fun. Gyms can be intimidating, New Yorkers are busy as hell, and training hard can seem daunting. That’s why MFF is about making fitness as enjoyable as possible. Because our trainers are a bunch of super-nerds, we know how to get results quickly and safely. We work with all kinds of people looking to get “healthy and hot” (including many who’ve never belonged to a gym). We’re all about getting you results AND we’re committed to being a fitness home that you actually love. Yep. We don’t love gyms either. That’s why we created an Enchanted Ninja Clubhouse of Glory and Dreams. Why be a gym member, when you can be a Ninja?   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 About our guest today, Geoff Hemingway of Mark Fisher Fitness 6:00 Let us know if you want to do a Coaching Call episode with us! 10:00 Introduction to Geoff Hemingway 12:00 His introduction to the world of health and wellness when his main background was performing arts. 18:00 What he loved about being a client/"ninja" at Mark Fisher Fitness and how they treated everyone. 19:00 How he came to be a Ninja Trainer himself at Mark Fisher Fitness. 24:30 What the Mark Fisher Fitness brand is all about and what the owner, Mark Fisher, himself is like. 28:00 How they're helping people discover their love for health and fitness in a welcoming atmosphere. 31:40 The various classes and equipment that they offer at MFF. 37:00 The biggest lessons and takeaways he's learned over the years and how he's implementing that at MFF. 39:00 How they make it a priority to make sure people are well in the loop about their workout program and if clients are happy. 40:30 A typical progressive program that he might do for himself or create for a client. 42:00 His personal fitness goals for himself that he wants to hit in the future. 44:00 What he has clients do when their main goal is just to show up and do something. 44:40 A "park bench workout" vs. a "bus bench workout." 48:00 The lesson he learned that not everyone who comes to a trainer's gym will stay forever and that's okay. 49:40 How the trainers at MFF are constantly trying to improve themselves as trainers by learning how to be better communicators. 52:20 The importance of focusing on the intention rather than the goal itself. 53:00 The importance of creating a connection with your client. 59:00 The additional exercises in listening, communicating, validating and more that the trainers at MFF do to improve their relationships with clients. 1:01:00 How to handle criticism from your client, situations, and conflict as a trainer. 1:05:00 The MFF's favorite methods for helping clients towards eating healthier foods. 1:10:30 Various diets Rob has tried from Paleo to Intermittent Fasting 1:14:00 Final comments with Rob and Devon. 1:16:00 Let us know if you want to do a Coaching Call episode with us! 1:16:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview: Discover Your Value & Confidence with Ingrid Marcum - Ep. 250 Connect with Geoff Hemingway via: Instagram Learn more about Mark Fisher Fitness via: Facebook Instagram Twitter YouTube Tune into our interviews with Dan John: Dan John: Getting Strong Is Simple…Not Easy- Ep. 171 Dan John’S Ten Commandments Of Fitness – Ep. 248 Find out more about MFF's Snatched Programs Keep track of your health and nutrition via My FitnessPal Learn more about the Precision Nutrition program Attend a future Perform Better Summit Read the books mentioned on the show: The Subtle Art Of Not Giving F*ck by Mark Manson The War of Art by Steven Pressfield Discover how to build better habits via: Habitry Fat Loss Happens on Monday by Dan John and Josh Hillis The Clear Habit Journal   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 251 with Geoff Hemingway!  We hope you have gained more knowledge on how to be a healthier you.

Who I am is not about my achievements. Who I am is what's inside. - Ingrid Marcum   What I am supposed to do with my life now that I'm no longer an athlete?   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Pal   From high school and college to professional athletes, that is a question many people find them themselves asking as they adjust to the idea that athletic competition is no longer the center of their life. This week, we have multi-sport athlete, speaker, educator, strength & conditioning coach, and movement specialist, Ingrid Marcum aka The Iron Valkyrie, sharing her own experience and how she discovered her own value and confidence during the ongoing process. As Rob speaks to Ingrid about her life as an athlete, she opens up about what it was truly like to retire from athletics and start a new path in life. But it's not that easy; this is something that she is still working on and wants to help people who are facing a similar obstacle. Not only is Ingrid's experience a common sensation for athletes but we can all relate to it via other scenarios such as being new parents, being older parents who are now empty nesters, starting a new to a job, getting ready to retire, preparing to leave the military forces or any other big transition we experience in our lives. In this episode, you will learn: Ingrid's own transition to find her true identity after ending her athletic career by doing the inner work. The power of focusing on what can you do while in the midst of struggle and setbacks. How to change your negative mindset to one accepting reality and dealing with it the best that you can. Why it takes time to discover and accept who you really are as a person. How to compete at a high level and still have a blast with it while not taking yourself too seriously. The process of being happy with where you are in life right now.   Breathing for Performance Contact Ingrid here with questions or to request more information on working with her Focused breathing work is often overlooked as a key to performance. I only learned about incorporating breathing techniques toward the end of my athletic career, but have found it to be extremely helpful for myself, my athletes and my clients. Most athletes and people, in general, have altered breathing mechanics that can affect them in various ways. But efficient breathing plays a role in mobility, stability, ability to focus, concentrate and deal with stress in addition to contributing to recovery and sleep! I hope you find these tips as valuable as I have in training myself and my athletes and clients! Feel free to contact me with questions or to learn more about how you can work with me - I’m available for seminars, workshops & speaking engagements as well as a limited number of direct individual movement work, either in person or online.     About Ingrid Marcum As Ingrid traveled the world training and competing as a multi-sport athlete, she was fortunate enough to build a career helping others reach their own fitness and athletic goals. Today, she is a sought after speaker, educator, strength & conditioning coach, and movement specialist. A frequent speaker at events such as Perform Better, IDEA World, Perform Better Europe, CPTN, Summer Strong 8, Women's Fitness Summit, NSCA Owner, BGB Fitness Studio since 2007 East coast Regional Coach, Lead Course Instructor, CrossFit SME: Weightlifting Director of Programming, Battling Ropes Battling Ropes Consultant, US Soccer Women's National Team Star of Battling Ropes DVDs: "Hurricane Ingrid" and "Partner and Team Training", "Mastery of Physical Prowess" DVD - with John Brookfield Head strength coach, US National Women's field hockey team and US Under-21 National team (2001-2003) Assistant strength coach, College of William and Mary (1999-2001) Strength coach and personal trainer since 1997, CSCS certified   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 About our guest today, Ingrid Marcum 6:00 About Ingrid's career in athletics that began when she was as young as 18 months. 8:00 Her natural gymnastics ability and how that helped her later down the line in her career. 9:30 The numerous injuries she has experienced throughout her entire life, lessons learned from that, and how she bounced back on her own. 13:00 How her love of gymnastics led her to continue focusing on fitness and wellness be a part of her life once she was done competing. 15:00 The work she did to let go of gymnastics being her only identity to just a part of who she is. 17:00 The power of focusing on what can you do while in the midst of struggle and setbacks. 19:40 The importance of mentally processing what is happening in our lives instead of being all, "poor me." 20:20 How to change your negative mindset to one accepting reality and dealing with it the best that you can. 23:30 The moments she does find most frustrating with her current injury and how she's working through it all with a focused, positive mindset. 26:00 Her transition to find her true identity after ending her athletic career by doing the inner work and learning about herself. 37:00 How to just find happiness with where you are in life right now. 42:00 Finding something that excites you in life to make everything around you better. 45:00 Why being who you are and being okay with it takes time and effort. 47:00 Her evolution of social skills and relating more to people over time. 56:00 How to handle and work through your emotions as a competitive athlete. 58:30 How to compete at a high level and still have a blast with it without taking yourself too seriously. 1:00:00 How gaining greater emotional intelligence and love for yourself can actually help your athletic career. 1:10 What's in store for her next in her mission to help other people work through what she did when she retired from sports. 1:14:20 Final comments with Rob and Devon. 1:15:00 Let us know if you want to do a Coaching Call episode with us! 1:16:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview: Dan John's Ten Commandments of Fitness - Ep. 248 Listen to our latest Coaching Call: Chronic Multitasking Health Hazard: Coaching Call | Ep. 249 Connect with Ingrid Marcum via: Facebook Instagram Twitter YouTube Find a Perform Better Summit event near you! Watch the Pumping Iron movie trailer Check out the Eddie Hall documentary, Eddie: Strongman   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 250 with Ingrid Marcum: Discover Your Value & Confidence!  We hope you have gained more knowledge on how to be a healthier you.

A lot of us are proud multitaskers but is it actually good for our wellbeing, goals, and relationships?Learn the importance of prioritizing your needs first and giving your full attention to one thing at a time in our Coaching Call with David. Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Get on the waiting list for the Sky Fit Challenge Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset  

Success is really nothing more than the progressive realization of a worthy ideal. This means that any person who knows what they are doing and where they are going is a success. Any person with a goal towards which they are working is a successful person.- Earl Nightingale   This week, All-American discus thrower, strength coach, author, and instructor, Dan John, returned to Open Sky Fitness to discuss his Ten Commandments of Fitness, the power of learning through failure, and all about his brand new book, 40 Years With a Whistle. Furthermore, you'll listen to Rob and Dan discuss: Why you should find something unique about yourself to set yourself from the rest and how to do it. How Dan tries to look at the world in a different light than everybody else. Dan's advice for getting anything you want in life and how to create one that you love by standing out. How to stay on top of your game in health and life. The differences between a pirate map and shark habits plus how Dan uses them in his life.   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     Dan John's Ten Commandments In Fitness: 1. Constant assessment 2. Constant upgrading 3. Ignore perfect 4. This isn’t moral theology—there are no “good” or “bad” exercises or systems 5. Everything works! 6. Achieving a goal versus achieving success (not the same thing…sadly) 7. After the peak is the cliff 8. Self-discipline is a finite resource 9. Fundamentals trump everything else 10. Take a moment to appreciate those who went before you.   40 Years With A Whistle by Dan John Click here to get your copy of 40 Years With a Whistle by Dan John When I was a child, people used to tell me that “your life flashes before your eyes” just before you die. As I was writing 40 Years with a Whistle, I laughed a few times out loud as my past kept flashing before my eyes. “All in all, this wasn’t a bad life, but I would prefer to live a bit longer” This book has been ruminating in my brain for a while. In 2011, I popped open my first lifting journal from 1971 and realized I had been keeping track of my workouts for 40 years. So, I wrote a two-part article on the lessons I had learned (Part One, Part Two); very simply, it was 40 lessons from 40 years. Last summer as I was coaching next to a throwing cage at St. Mary’s in Twickenham, London, a local coach asked me how I could “see all of this.” I responded, “Well, you know, I have been doing this for…” It took me a minute to figure out that I had been standing in fields, yelling in weight rooms and making half-time adjustments for the past 40 years. Maybe it’s my background in religious studies and education, but 40 years always seems to get my bells ringing. Walking back to my place that night, I kept trying to figure out how the 40 years had gone by so fast. In a flash, so to speak. Everything coalesced when Ron McKeefery asked me to write the introduction to his book, Weight Room Wisdom. As I thought about wisdom in the weight room, it was obvious that my coaching methods came directly from Dick Notmeyer and the Pacifica Bar Bell Club. But there was more to Dick than just reps and sets. He was a master storyteller. I was going through a rough time at home and his stories always showed me the path, the route, to success. Showing up every day, getting the work done and avoiding stupidity would lead ultimately to success in all areas of life. I have discovered no better truism in my life. Writing the introduction to Ron’s book made we want to tell more stories about other mentors who shaped my career. I began to dig into my past and I realized how many people have coached me. Literally, a coach is something that carries one from here to there. I have been carried many times in my life through bad times and disasters. I have arrived successfully many times and I needed to make sure I thank those who got me there.   About Dan John Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record. Dan spends his work life blending weekly workshops and lectures with full-time writing and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London. His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.” In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller. In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too. Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00 Learn more about being on one of our Coaching Calls! 5:00 How Rob learned about Dan John through his book Mass Made Simple. 7:00 Introduction to Dan John. 8:00 About his new book, 40 Years With A Whistle 11:00 Whether or not he has any regrets for mistakes he has made as an athlete and coach. 14:00 His best practices for working with the parents of athletes and advice for them. 16:00 How being born with pistol grip hip has impacted his training and how he fixed it. 18:40 The importance of getting hip surgery sooner than later if you need it. 19:00 The fact that not only athletes but dancers as well go through plenty of physical pain in training and performance. 20:30 Why more coaches should have a background in economics 22:30 Why the word, "passion" doesn't mean "love" but "to suffer." 28:00 Rob and Dan's story about meeting up at the Perform Better Summit 32:30 Why Dan isn't only a teacher but a learner for life as well. 34:30 Dan's stories of his mom and dad growing up and as an athlete - who they are and what he learned from them. 46:00 How to ask people questions about themselves and focus on the person rather than just staying on the surface about who they are. 47:00 The struggles and painful events his family has experienced in life. 50:40 Downsides to coaching and teaching including athletes not taking the advice he has given them. 53:00 The current education system in the US and his thoughts and advice on the matter. 56:00 Why you should find something unique about yourself to set yourself from the rest and how to do it. 57:40 How he tries to look at the world in a different light than everybody else. 59:00 His advice for getting anything you want in life and how to create one that you love by standing out. 1:01:00 How to stay on top of your game in health and life. 1:04:00 The differences between a pirate map and shark habits plus how Dan uses them in his life. 1:08:00 Dan John's Ten Commandments of Fitness 1:08:20 1) Constant assessment 1:9:00 2) Constant upgrading 1:13:30 3) Ignore perfect 1:14:15 4) This isn’t moral theology—there are no “good” or “bad” exercises or systems 1:18:50 5) Everything works 1:24:00 6)Achieving a goal versus achieving success (not the same thing…sadly) 1:25:00 Why losers get more out of losing than winners do out of winning. 1:26:00 Why we have higher standards for our physical appearance than for our careers and every other aspect of our lives. 1:28:00 7) After the peak is the cliff 1:30:00 How to answer the question, "Now what?" after a big event in your life. 1:35:00 Why injuries and illness can be a blessing in disguise sometimes. 1:37:50 8) Self-discipline is a finite resource 1:40:00 How posting about workouts (whether it happened or not) releases the same endorphin release in the brain. 1:44:00 The benefits of fasting and why it's different than starving. 1:48:30 What metabolic derangement is, how it impacts weight loss, and how exercise can keep your metabolism regular.  1:49:50 9) Fundamentals trump everything else 1:57:00 10) Take a moment to appreciate those who went before you 2:01:00 Final comments with Rob and Devon. 2:02:00 Let us know if you want to be a guest on the show! 2:03:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview: Simplifying Intermittent Fasting: You're Welcome! with Kristen Mancinelli - Ep. 247 Check out our other interview with Dan John: Getting Strong Is Simple...Not Easy - Ep. 171 Visit the official website of Dan John and connect via: Facebook Get his new book, 40 Years With a Whistle Read Mass Made Simple by Dan John Look into Dan John’s other awesome books: Never Let Go Now What? Can You Go? The Wandering Weights Archive Get on Dan John's Wandering Weights email list Read his letter, To Grad from Dad Check out these other awesome books: Dancing Barefoot on Broken Glass by Leonardo Alishan Man's Search for Meaning by Viktor E. Frankl Gift of Injury by Stuart McGill The Road by Cormac McCarthy Learn more about Wilt Chamberlain Check out the Perform Better Summit You might be interested in these other Open Sky Fitness Podcast episodes: OSF 038 Ben Greenfield On Striking The Ideal Balance Between Health And Performance OSF 101 How Tony Horton Changed The Face Of Fitness OSF 243 Jill Miller: The Pros & Cons Of Hypermobility OSF 238 Bret Contreras: Why Training Glutes Is So Important JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 248 Dan John's Ten Commandments of Fitness!  We hope you have gained more knowledge on how to be a healthier you.

The most successful fasting regimen is the one that you can stick to and the one that you can organize into your life. - Kristen Mancinelli This week, our good friend, Registered Dietitian, Consultant, and Author of The Ketogenic Diet as well as her latest book, Jump Start Ketosis, Kristen Mancinelli joins us for the third time on the podcast. With a Master's of Science degree in Public Health and Nutrition, Kristen has a wealth of information to share and this time we're specifically focusing on how to make intermittent fasting easy for anyone.   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   On This Episode: Based on her latest article, 15 tips to help you succeed on your fast, Kristen will share: The easiest way to begin intermittent fasting. How long it takes to transition into Ketosis while on the Ketogenic Diet. The Various triggers that we think we're hungry when we're just thirsty or detoxing from the last meal we ate. The benefits of intermittent fasting occasionally for our health including preventing aging, increase longevity, and even possibly prevent cancer. The importance of building your unique intermittent fasting plan around your goals   About Kristen Mancinelli Kristen Mancinelli, MS, RDN, is a nutrition scientist and educator who is passionate about making science and health information useful for everyone. She has been an adjunct instructor in the Program in Nutrition at Columbia University and has presented at numerous professional conferences on the subject of nutrition and health. Kristen received her bachelor's degree in chemistry from NYU and a master of science in public health and nutrition from Columbia University. Currently, in New York City, Kristen counsels individuals in weight loss and prevention and writes frequently for popular media on the subjects of paleo and low-carb dieting, and the role of the food environment in shaping individual food choices.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 About our show today with Kristen Mancinelli 2:30 The importance of warming up - Rob's story this week 8:00 How to get warmed up for your workout that day. 10:30 Why the healing stops once the depression sets in -  How the body is designed to heal and we have to be proactive. 12:40 The importance of taking off time to allow your body to heal; especially with a back injury. 19:40 What intermittent fasting specifically is, common intermittent fasting mistakes, and why it's so popular right now. 21:20 What's the easiest way to do intermittent fasting? Is it calories restrictive? 22:15 Can you still have breakfast drinks like coffee or tea while intermittent fasting? 23:30 How long does it take to transition into Ketosis while on the Ketogenic Diet? 25:00 Are there benefits to do a longer fast vs. shorter fast? 26:00 Various triggers that we think we're hungry when we're just thirsty or detoxing from the last meal we ate. 26:40 Why it's okay to be hungry and you don't have to eat 3 or 5/7 smaller meals a day. 29:30 Metabolism in the fed state vs. fasted state. 31:00 Why fasting is actually much simpler than what we've been told to believe in the past. 33:00 Why any opportunities you have to fast with your schedule will be beneficial to your health 33:30 The benefits of intermittent fasting occasionally for our health including preventing aging, increase longevity, and even possibly prevent cancer. 36:00 How our insulin levels and weight are impacted by intermittent fasting.  39:00 The diet Devon followed when she had gestational diabetes. 43:30 The 15 tips to help your intermittent fasting be a success. 43:45  1) Stop researching and get started. 45:00 2) Remember that it's the length of your fasting window and not your eating window that counts. 46:05 3) Don't keep foods in the house that you might binge on. 48:30 4) Don't stuff yourself at your last meal thinking it will make fasting easier tomorrow. 51:15 5) Drink water, sparkling water, tea or coffee. 53:00 6) Be willing to wait through hunger peaks 53:40 Why it's normal that you might feel a bit jittery and energetic at the beginning of intermittent fasting which is actually great for working out and being productive. 55:50 Don't intermittent fast if you're underweight, breastfeeding, or anemic. If you have any health issues, don't do this without consulting someone first. 56:20 7) Keep busy. 57:25 8) If you break your fast, go ahead and eat to satisfaction. 59:25 9) Get comfortable with exercising while fasting. 1:02:00 The importance of building your unique intermittent fasting plan around your goals. 1:04:30 10) Focus on protein, fat, and fiber-rich foods when you eat. 1:06:30 Kristen's experience of fasting for 10 days as part of Ramadan and how she learned to importance really nourishing your body with whole foods. 1:09:50 The optimal amount of days a month people should be fasting if they want to do it. 1:12: 25 11) Avoid alcohol. 1:16:00 12) Don’t over complicate your fast with lots of supplements or broth regimens. 1:19:00 13) Build a support system. 1:22:30 14) Go easy on the carbs and get most of them from non-starchy vegetables. 1:23:25 15) Give it a try for a few weeks. 1:24:55 Why intermittent fasting is not the same as the ketogenic diet. 1:25:15 Final comments with Kristen, Rob, and Devon. 1:27:15 Tune into our next Coaching Call next week and learn how to be coached on the podcast! 1:28:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview OSF 245 How to Find or Be a Great Personal Trainer with Chad Landers  Listen to our latest One-On-One Coaching Call - OSF 246 Self-Love vs. Selfish: Coaching Call Connect with Kristen Mancinelli via: LinkedIn Check out Kristen's books: The Ketogenic Diet Jump Start Ketosis Listen to our past interviews with Kristen: OSF 098 How To Get To Ketosis OSF 022 Using Fat As Fuel: Kristen Mancinelli Talks About The Ketogenic Diet Read Kristen's online article for more tips: 15 tips to help you succeed on your fast  Jimmy John's TV Commercial, 'Saves the Day: Hangry Boss' Download the Zero - Fasting Tracker app for iOS Learn more about Researcher, Valter Longo You might be interested in these other Open Sky Fitness Podcast mentioned episodes: OSF 038 Ben Greenfield On Striking The Ideal Balance Between Health And Performance OSF 120 How To Hack Your Diet: Carb Cycling & Fasting OSF 127 DOMS: Delayed Onset Muscle Soreness OSF 143 Back Spasms And How To Heal Them OSF 183 Dave Asprey: Bulletproof Hacks For A Healthier Home And Life OSF 186 John Durant: Biohack Your Health With Paleo  OSF 211 Weightlifting: How To Get Max Results – Dr. Mike T. Nelson   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 247 - Simplifying Intermittent Fasting: You're Welcome! with Kristen Mancinelli!  We hope you have gained more knowledge on how to be a healthier you.

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset

What does it take to become a great personal trainer?  Which characteristics should you look for in a personal trainer?   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   This week, Rob is speaking to the 2018 NSCA Personal Trainer of the Year, Celebrity Trainer, and Owner of PUSH Private Fitness, Chad Landers. Chad has been a personal trainer for over 25 years and is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA) so it's safe to say he really knows his stuff! On This Episode: How his interest in training began from a young age and eventually led to a career. His different experiences working for various gyms as a personal trainer until he found something that worked for himself. How to be a great personal trainer by not being judgemental, showing compassion, and building relationships. What personal trainers can do to expand their online social media presence and whether or not it's actually even worth it. The importance of knowing your unique market based on age, gender, and what they're looking for to improve their health. His advice on what you should do or not do when planning a career change, move, or other big steps in your life.   About Chad Landers https://www.youtube.com/watch?v=-8xl7scsDvc   Chad graduated from the of the University of Illinois in Urbana-Champaign with a Bachelor of Science degree in Kinesiology in 1991. He is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). Most recently, Chad became the first (and at the time, only) American to graduate with a Diploma in Sports Nutrition with the International Olympic Committee (IOC). Chad has owned a personal training business in Los Angeles since 1993. In 2003, he opened Push Private Fitness, a 2400 sq.ft. personal training only gym. He currently competes in Masters Raw Powerlifting competitions.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: OSF 243 Jill Miller: The Pros & Cons of Hypermobility 2:00 About our show today with Chad Landers 4:30 About this amazing catered food event we went to this past week that served high quality, non-processed foods. 8:30 Check out our latest One-On-One Coaching Call - OSF 244 Are Unrealistic Goals Controlling Your Life? and learn how to be a client on the Open Sky Fitness Podcast! 12:30 Introduction to Chad Landers 15:00 How his interest in training began from a young age and eventually led to a career. 20:00 His big move from Illinois to go work in Las Vegas as a personal trainer. 22:00 The various jobs he worked in Las Vegas and how that led him to work as a personal trainer in Sherman Oaks. 27:00 His different experiences working for various gyms as a personal trainer until he found something that worked for himself. 34:00 How meeting his wife and getting married impact his career in the fitness industry. 36:00 Why fame and fortune don't matter; the main point is that you feel good about yourself. 38:00 How to be a great personal trainer by not being judgemental, showing compassion, and building relationships. 44:00 How working at a gym or belonging to a gym is like being in a community. 49:00 Why some personal trainers and gyms just blow up huge without any real training expertise. 50:00 Why it's so easy for people to believe in online fitness trainers especially on Instagram when they know absolutely nothing about training. 53:30 What personal trainers can do to expand their online social media presence and whether or not that's actually even worth it. 55:00 The importance of knowing your unique market based on age, gender, and what they're looking for to improve their health. 1:00:00 His advice on what you should do or not do when planning a career change, move, or other big steps in your life. 1:02:00 The importance of staying out of debt and having a nest egg. 1:07:00 Why we're in fear or a state of hesitation to take our lives to the next level. 1:14:00 Why you should start training people in person first before moving to work with them online. 1:22:00 How to connect with Chad Landers online. 1:26:00  Final comments with Rob and Devon 1:27:00 Tune into our next Coaching Call next week and learn how to be coached on the podcast! 1:28:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview OSF 243 Jill Miller: The Pros & Cons of Hypermobility Listen to our latest One-On-One Coaching Call - OSF 244 Are Unrealistic Goals Controlling Your Life? Connect with Chad Landers via: Email at [email protected]  Instagram Twitter PUSH Private Fitness Facebook Instagram YouTube Tune into OSF 151 - Improve Your Life With The Wheel Of Wellness   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 245 with Chad Landers - !  We hope you have gained more knowledge on how to be a healthier you.

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset

This week on the Open Sky Fitness Podcast, we have co-founder of Tune Up Fitness Worldwide, author of The Roll Model, as well as creator of the the self-care fitness formats Yoga Tune Up® and The Roll Model® Method, Jill Miller, returning to talk with Rob about her own self-care and self-love practices, her 2017 hip surgery, and what's in store for her next. On This Episode: How to fall in love with every single part of your body and what it CAN do for you. Why you should never ignore signs from your body from aches and pains to stiffness and more. How to build a relationship with our bodies for life by being compassionate, curious, and paying attention to it. What she wants people to know about stretching and why it can be very harmful to the long-term health of your joints.   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   The Roll Model Click here to get your copy of The Roll Model LIVE BETTER IN YOUR BODY. Pain is an epidemic. It prevents you from performing at your best because it robs you of concentration, power, and peace of mind. But most pain is preventable and treatable, and healing is within your grasp. Hundreds of thousands of people around the globe have taken life “by the balls” and circumvented a dismal future of painkillers, surgeries, and hopelessness by using Jill Miller’s groundbreaking Roll Model Method. The Roll Model gives you the tools to change the course of your life in less than 5 minutes a day. You are a fully equipped self-healing organism, and this book will guide you through easy-to-perform self-massage techniques that will erase pain and improve your performance in whatever activities you pursue. The Roll Model teaches you how to improve the quality of your life no matter your size, shape, or condition. Within these pages you will find: Inspiring stories of people just like you who have altered the course of their lives by using the Roll Model Method Accessible explanations of how and why this system works based on the science of your body and the physiological effects of rolling Step-by-step rolling techniques to help awaken your body’s resilience from head to toe so that you have more energy, less stress, and greater performance Whether you’re living with constant discomfort, seeking to improve your mobility, or trying to avoid medication and surgery, this book provides empowering and effective solutions for becoming your own best Roll Model. About Yoga Tune Up Yoga Tune Up® is a fitness therapy format built around the three P's – Pain, Posture and Performance. It helps eradicate pain, improve posture and enhance performance through a unique blend of yoga, Corrective Exercise, Self-Massage, and Breath Strategies. By helping to identify and target your "body blind spots"; areas that are most overused, underused, or misused, YTU heals damaged muscle, increases strength and establishes healthy movement patterns. The YTU format includes dynamic and static range of motion exercises to target these blind spots to improve proprioception (body sense), interoception (physiological listening) and motor control (performance). This format utilizes unique exercises that educate each practitioner about their body biomechanics and their personal relationship to how they use their body on a daily basis. Mindset work surrounds and infuses each YTU lesson so that subtle and gross awareness evolve to help every practitioner live better in their body. YTU is practiced all over the world at Yoga Studios, fitness facilities and retreat centers, taught by creator Jill Miller and more than 500 certified YTU instructors. Using a distinctive set of exercises, poses and specialized techniques, Yoga Tune Up® playfully moves you into a body that looks great and lasts a lifetime. Yoga Tune Up® is a self-care fitness Format that: Increases your body’s overall strength Relieves pain and stress Helps control weight and makes you feel grounded Bolsters the immune system Improves balance, flexibility, and coordination   About Jill Miller Jill Miller, C-IAYT, ERYT is the co-founder of Tune Up Fitness Worldwide and creator of the self-care fitness formats Yoga Tune Up® and The Roll Model® Method. With more than 30 years of study in anatomy and movement, she is a pioneer in forging relevant links between the worlds of fitness, yoga, massage, athletics and pain management. She is known as the Teacher’s Teacher and has trained thousands of movement educators, clinicians, and manual therapists to incorporate her paradigm shifting self-care fitness programming into athletic and medical facility programs internationally. She has crafted original programs for 24 Hour Fitness, Equinox, YogaWorks, and numerous professional sports teams. She and her team of 500+ trainers help you to live better in your body with an emphasis on proprioception, mobility, breath mechanics and recovery. She has presented case studies at the Fascia Research Congress and International Association of Yoga Therapy conferences. She has the rare ability to translate complex physiological and biomechanical information into accessible, relevant moves that help her students transform pain, dysfunction and injury into robust fitness. Jill is the anatomy columnist for Yoga Journal Magazine and has been featured in Shape, Men’s Journal, Good Housekeeping, Women’s Health, Yoga Journal, Self, and on the Today Show and Good Morning America. Jill is regularly featured on the Oprah Winfrey Network. She is the creator of dozens of DVD’s including Treat While You Train with Kelly Starrett DPT and is the author of the internationally bestselling book The Roll Model: A Step by Step Guide to Erase Pain, Improve Mobility and Live Better in your Body. Based in Los Angeles, CA, she is a wife and mother of two small children and is currently writing her second book. Visit Jill's ongoing classes at Equinox Fitness Clubs in Los Angeles. Follow Jill on Facebook, Twitter and Instagram   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: OSF 242 The Carnivore Diet: Is It Right For You? with Sean Hyson 1:40 Check out our latest One-On-One Coaching Call - OSF 241 Just Ten Pounds To Lose and learn how to be a client on the Open Sky Fitness Podcast! 2:00 About our show today with Jill Miller 3:00 Tune into our next Coaching Call next week and learn how to be coached on the podcast! 6:00 About our upcoming Coaching Calls in the coming weeks. 11:00 Introduction to our guest today - Jill Miller  18:00 Her regular, painful hip spasms and how it led to her hip replacement in 2017. 26:30 The extreme mobility and flexibility she naturally had and why that was a liability for her hip joint. 28:30 Her previous experiences with eating disorders and how that addiction led to her addiction to yoga in order to calm herself down. 29:00 How to fall in love with every single part of your body and what it CAN do for you. 33:00 Why you should never ignore signs from your body from aches and pains to stiffness and more. 34:00 Why her body wasn't always giving her the feedback and signals she needed to pay attention to. 36:00 The impact of pain on our brain, moods, thoughts, breath patterns and more 37:00 How to build a relationship with our bodies for life by being compassionate, curious, and paying attention to it. 40:00 The backlash she received for bringing functional movement to yoga with the Yoga Tune Up. 41:00 Why, no matter what she did, she would have eventually had to have hip surgery and how the Yoga Tune Up helped preserve her physical ability. 43:00 The mental health struggles she has gone through including PTSD, the loss of a child, and medical health therapy. 46:40 What she wants people to know about stretching and why it can be very harmful to the long-term health of your joints. 50:30 About her upcoming book and why it's the most important thing to her right now even though she's struggling to complete it. 52:30 The daily struggle she faces with feeling like she has to be productive all the time and how she deals with it. 55:00 How she balances her work, health, relationships, family, and self-care time plus what she needs to work on the most. 57:00 How she's planning to grow both personally and professionally this year. 59:00 Therapy and self-care practices Rob, Devon, and Jill practice regularly. 1:04:00 Their experiences as actors and the terrible movies they've made. 1:13:30  Final comments with Rob and Devon 1:01:30 Tune into our next Coaching Call next week and learn how to be coached on the podcast! 1:03:00 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview OSF 242 The Carnivore Diet: Is It Right For You? with Sean Hyson Listen to our latest One-On-One Coaching Call - OSF 241 Just Ten Pounds To Lose Connect with Jill Miller via: Instagram  Facebook Twitter Find out more about Tune Up Fitness Worldwide via: Instagram Facebook YouTube Pinterest Learn all about Jill's Programs: Yoga Tune Up® The Roll Model® Method Read The Roll Model Tune into our first episode with Jill - OSF 045 Jill Miller's Secrets For Releasing Muscle Tension and Pain Learn more about these other top fitness and movement experts: Katy Bowman of Dynamic Aging Tim Myers of Anatomy Trains Gary Ward of What The Foot? Check out Rob and Jill's terror movies on Amazon Prime: Hot Wax Zombies On Wheels  In The Blood   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 243 with Jill Miller:The Pros & Cons of Hypermobility!  We hope you have gained more knowledge on how to be a healthier you.

This week we have the new Editor-In-Chief at Onnit, Author of both 101 Best Workouts Of All Time and The Men's Health Encyclopedia of Muscle as well as previous Open Sky Fitness guest, Sean Hyson joining us to talk about his career, the latest fitness and nutrition trend, and his own opinion on how to live a healthy, meaningful life. We discussed a variety of topics and it was so awesome to catch up with him since the beginning of our podcast.   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   The Men's Health Encyclopedia of Muscle Get your copy of The Men's Health Encyclopedia of Muscle by Sean Hyson The Men's Health Encyclopedia of Muscle reveals which techniques create a bigger, stronger, leaner body — and exactly how to use them. With over 50 techniques from Drop Sets, to Tabata Protocol, to Wave Loading — and 40 complete workouts — this is the only book you'll need to get ripped and build the body you've always wanted. Order now to get strong & lean — once and for all!     About Sean Hyson Sean Hyson is the Editor in Chief of Onnit. A Certified Strength and Conditioning Specialist (C.S.C.S.), he is the author of 101 Best Workouts Of All Time, an Amazon.com best-seller, and the e-book The Truth About Strength Training (truthaboutstrengthtraining.com).         Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: OSF 240 - The Art of Making Things Happen: Steve Sims 2:30 Check out our latest One-On-One Coaching Call - OSF 241 Just Ten Pounds To Lose and learn how to be a client on the Open Sky Fitness Podcast! 7:10 Introduction to Sean Hyson 8:10 His background in writing and how he fell into the fitness industry. 13:00 How he came to work for Onnit now as their Editor in Chief. 15:00 How he's helped Onnit rebrand to reach a wider audience. 17:30 His process for coming up with so much content online. 20:00 What type of meat you should eat if you follow a carnivore diet 24:00 Various trends he has tried and 100% believed in only to change his mind later. 25:40 What it's like to be giving people this health advice and knowledge and if it's intimidating or not. 26:00 Why we're all entitled to change our opinion about nutrition and what diets we want to follow. 28:30 His advice for exercise and which workouts you should focus on today. 30:00 What you should be aware of if you decide to switch up your tempo, order, or rep scheme. 32:00 What our fitness focus should look like as we age. 33:00 How he's keeping his workouts effective and enjoyable. 34:30 How to do a cluster set during your workout and what you should keep in mind. 37:40 Periodization - How important is it to build in recovery and lighter weeks in periodization programming? 38:40 How he approaches periodization for muscle growth. 40:30 His thoughts on full body vs. split workouts. 42:50 The importance of great mobility over strength. 44:20 What areas and movements we should focus on the most to improve our mobility. 48:20 Onnit's current focus and vision for the next couple of years. 50:00 What helps him stay motivated, healthy, and balanced with work and life. 56:00 What led him to write his latest book, The Encyclopedia of Muscle, and what beneficial information you will find in it. 1:00:00  Final comments with Rob and Devon 1:01:30 Tune into our next Coaching Call next week and learn how to be coached on the podcast! 1:03:00 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview with OSF 240 - The Art of Making Things Happen: Steve Sims Listen to our latest One-On-One Coaching Call - OSF 241 Just Ten Pounds To Lose Read The Men's Health Encyclopedia of Muscle by Sean Hyson   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 242 - The Carnivore Diet: Is It Right For You? with Sean Hyson! We hope you have gained more knowledge on how to be a healthier you.

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset

Fear has no benefits. All it will create for you is paralysis, insecurity, doubt, and hesitation. Nothing productive will come out of being afraid of something. - Steve Sims The pattern of giving up on yourself ends today because this week we have the phenomenal CEO & Founder of Bluefish, Steve Sims, aka The Real Life Wizard of Oz sharing his life story, how you can live the life you want without any fear, and how to make anything happen. Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset On This Episode: How to be your most authentic self from experience and share that with the world. The fact that we're all beginners at some point and how to allow yourself to learn by failing. How to just begin to do what you want to do and THEN work on making it better from that moment on. How he became so good at what he was doing because he focused on bringing value to his clients rather than solely putting all his energy into building a business. Steps you can take to get out of your own way when facing doubt, anxiety, or depression. Bluefishing: The Art of Making Things Happen Click here to get your copy of Bluefishing by Steve Sims Whether it’s climbing Everest, launching a business, applying for a dream job, or just finding happiness in everyday life, Steve Sims, founder of the luxury concierge service, Bluefish, reveals simple and effective ways to sharpen your mind, gain a new perspective, and achieve your goals. From helping a client get married in the Vatican, to charming and connecting with business mogul Elon Musk, Bluefish founder Steve Sims is known to make the impossible possible. Now, in his first book, he shares tips, techniques, and principles to break down any door and step onto whatever glamorous stage awaits you. By following Steve’s succinct yet insightful advice—as well as inspiration gleaned from the moving stories of others—you, too, can transform your life and achieve the impossible. Who Is Steve Sims? https://www.youtube.com/watch?v=ekoyhmWb27o About Steve Sims Steve Sims is an ugly kid from the outskirts of London, wasn't born into the world of luxury but certainly holds his place there now! Founder of the super exclusive, membership only personal concierge service for VIPs and executives seeking the ultimate in unique experiences and travel for themselves and their companies, Steve Sims is an unlikely expert marketer within the luxury industry. But his secret to success is that he's build a life out of keeping his word, and not taking no for an answer. Profiled and often quoted in international publications including the Wall Street Journal, Forbes, London's Sunday Times, and South China Morning Post, TV and Sims is a sought after speaker at a variety of prestigious organizations such as the Pentagon and Harvard! Whether you want to sing with your favorite rock star, have lunch with Donald Trump, get married in the Vatican, or dive to the wreck of the Titanic, Steve Sims is the guy who gets to yes when the answer for anyone else would be no. He is well regarded for his marketing within the luxury world but be prepared, he does things his way! Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: Bret Contreras: Why Training Glutes Is Important - Ep. 238 3:30 Check out our latest One-On-One Coaching Call - How To Build Confidence Through Integrity - Ep. 239 and learn how to be a client on the Open Sky Fitness Podcast! 7:00 Introduction to Steve Sims 13:00 How he broke free of his former lifestyle in London to start a new life. 14:00 Why we are a combination of the 5 people that we spend the most time with. 15:00 How to share your value with the world. 21:00 How he came to run exclusive events around the world. 27:00 What brought him to be the concierge for New York Fashion Week. 31:00 How he came to be so good at what he was doing because he focused on bringing value to his clients; not building a business. 38:00 How to just begin to do what you want to do in your life and THEN work on making it better from that moment on. 42:00 Why we're all beginners at some point and how to allow yourself to learn by failing and accepting that. 49:00 How to be your authentic self from experience and share that with the world. 55:00 How we've come to the point where we are so disconnected from one another. 1:04:00 Steps you can take to get out of your own way when facing doubt, anxiety, or depression. 1:14:00  Final comments with Rob and Devon 1:14:30 Tune into our next Coaching Call with Michael next week and learn how to be coached on the podcast! 1:15:00 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview with Bret Contreras: Why Training Glutes Is Important - Ep. 238 Listen to our latest One-On-One Coaching Call - How To Build Confidence Through Integrity - Ep. 239 Connect with Steve Sims via: Facebook Instagram Twitter YouTube Check out and follow Bluefish: Instagram Twitter Get your copy of Bluefishing by Steve Sims Tune into The Art of Making Things Happen Podcast Learn more about Steve's Deep Dive 1-Day Event Join Steve's Mentorship Program, The Distillery Attend a Speakeasy event hosted by Steve Find out more about Joe Polish Check out OSF 218 Perfectionists vs. High Achievers JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 240 - The Art of Make Things Happen: Steve Sims! We hope you have gained more knowledge on how to be a healthier you.    

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! You, the listener, get to have the chance to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but we can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset

This week, Rob had an intense, one-on-one conversation with Founder of The Glute Lab, Inventor of The Hip Thruster, and Author of many books including Bodyweight Strength Training Anatomy, Bret Contreras. They covered everything from Bret's career and the importance of being authentic online to why training your glutes is so important and how to live a healthy life that you love. Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   On This Episode: The 3 areas he's always striving to improve and prioritize at different times: personal fitness, business, and mental wellbeing. The fact that babies have to first learn functional movement such as how to engage their glutes and do a bridge before they can crawl. His process for helping people create individual workout programs. Standard exercises for strengthening your legs. Facts and myths about fat and muscle.   Bodyweight Strength Training Anatomy by Bret Contreras Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment. Targeting all muscle zones and primary muscle regions—arms, chest, shoulders, back, core, thighs, glutes, and calves—Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you’ll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus. In depth yet practical, Bodyweight Strength Training Anatomy takes you inside every exercise through stunning anatomical artwork that reveals primary muscles worked along with the relevant surrounding structures, including bones, ligaments, and tendons. Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home, on the road, or on the go, Bodyweight Strength Training Anatomy is a one-of-a-kind resource that you’ll refer to again and again. About Bret Contreras Personal trainer, speaker, author and inventor, Bret Contreras is considered to be the world’s foremost expert on glute training. He is the Founder of The Glute Lab, Inventor of The Hip Thruster, and Author of various articles and books including Bodyweight Strength Training Anatomy. Bret has his PhD in Sports Science and is a Certified Strength & Conditioning Specialist (CSCS). Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: Building Body Confidence with the Fit Bottomed Girls - Ep. 236 2:00 The importance of really focusing on yourself 100% when you're sick so that you can heal quickly. 3:30 Devon's chicken soup recipe! 7:00 Check out our latest One-On-One Coaching Call: Why Happiness Shouldn't Be A Goal - Ep. 237 and learn how to be a client on the Open Sky Fitness Podcast! 9:00 Introduction to Bret Contreras 12:00 Various articles he has written, how his views on training has changed, and what he has learned over the years. 17:00 Regrets about what he has written in past articles including the glute myth. 20:00 His love for learning and how he's always digging for the right answers when he or someone is wrong about something. 21:50 The amount of fake people out there on social media and how to tell when someone is being authentic or not. 23:50 How he cares about his followers and wants to inspire and make them feel good rather than make them feel bad. 24:30 How he focuses on following his own standards and no one else's to be true to the life he wants to live. 26:00 The 3 areas he's always striving to improve and prioritize at different times: personal fitness, business, and mental wellbeing. 37:00 The fact that babies have to first learn functional movement such as how to engage their glutes and do a bridge before they can crawl. 42:00 His process for helping people create individual workout programs. 47:30 The truth about women's quads and how to get them strong and lean. 49:30 Standard exercises for strengthening your legs. 51:00 Facts and myths about fat and muscle. 55:00 How to be your most authentic self online - Bret's Dos and Don'ts. 1:01:00 How to be a good sport during physique competitions and be proud of your progress. 1:05:00 Why we shouldn't body shame other people. 1:08:00 How to live a healthy life you love enjoying your favorite things will being healthy still. 1:13:00 The importance of always staying humble no matter how much success you achieve or how popular you become as a personal trainer. 1:18:00 Being open-minded but skeptical as a researcher and professional to new facts and studies plus admitting when you were wrong to be honest and build trust. 1:25:00  Final comments with Rob and Devon 1:30:00 Tune into our next Coaching Call with Michael next week and learn how to be coached on the podcast!1 1:31:40 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview:  Building Body Confidence with the Fit Bottomed Girls - Ep. 236 Listen to our latest One-On-One Coaching Call: Why Happiness Shouldn't Be A Goal - Ep. 237 with Clement Connect with Bret Contreras via: Facebook Instagram Twitter YouTube Check out The Glute Lab and follow on: Facebook Instagram Find out more about The Hip Thruster Get your copy of Bodyweight Strength Training Anatomy Learn The Real Secret to Success | A Gary Vaynerchuk Read Are Usain Bolt’s Sprinting Mechanics In Need Of An Overhaul? Check out Bret's article - 9 Points of Contention for Mike Boyle Read Bret's articles on T Nation Find out more about Charles Poliquin  Learn more about The Montessori Method You might be interested in these other Open Sky Fitness Podcast episodes: OSF 178 - Should We Exercise When Sick? About Blue Zones in OSF 196 - Legumes And Grains: The Proper Way To Cook Them OSF 171 Dan John: Getting Strong Is Simple...Not Easy JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.   Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now   One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 238 - Bret Contreras: Why Training Glutes Is So Important! We hope you have gained more knowledge on how to be a healthier you.

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you

Can you imagine what the women in this world could do if they weren't worried about the number on the scale? - Jennipher Walters on what insight her intuitive dietitian had given her. This week, Rob had an amazing discussion with Podcast Hosts, Personal Coaches at Fit Bottomed Girls, and Creators of the Love Your Body. Love Your Life online course, Jennipher Walters and Kristen Seymour. Both women shared their own wellness journeys, how they went from student to personal trainer, and how Fit Bottomed Girls has evolved since 2008. Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset Special BONUS for Open Sky Fitness Podcast Listeners: Get $100 off of the Love Your Body. Love Your Life online course when you enter the code, New FBG. Both Jenn and Kristen are on a mission to share their You Can't Hate Yourself Healthy approach to both men and women to inspire them to give up their diets and focus on enjoying their lives rather than allowing the number on the scale to determine their happiness. Through Fit Bottomed Girls, Jenn and Kristen are leading voices in combating the negative messages that the media spreads about what it means to be healthy. It is their mission to help people boost their body confidence and self-image through courses, couching, books, podcast interviews, and more. On This Episode: As you listen, Rob, Jenn, and Kristen discuss: How you can create healthy habits by first focusing on what you love such as your favorite exercise and foods before you challenge yourself. Why our poor body image and self-confidence is actually a wake-up call that there is something deeper that needs our attention. Why you can't have the mindset that you must restrict your nutrition while working out hard or training for endurance events. Why some people with tendencies such as Rebels or Upholders might have difficulty with focusing on their self-love and how they can overcome it with a unique approach that works for them. How important it is to do a self-audit of where you are now and where you want to be in the future.   "It's okay to eat the foods you want or need to eat. We tend to moralize food but you're not good for eating a salad nor bad for eating ice cream." - Kristen Seymour About Fit Bottomed Girls It began as a single blog with a tongue-in-cheek play on a Queen song. Today, the Fit Bottomed World, run by Jennipher Walters and Kristen Seymour (who are certified fitness professionals but also just everyday regular women), is an online phenomenon reaching millions of women (and men!) each month. And, of course, the focus is always on the idea that fit bottoms come in all shapes and sizes — and that you’re more than the number on the scale. (And they know because they’ve been there. Read Jenn’s personal story here, and Kristen’s here.) True pioneers of the body-positive movement, Jennipher Walters and Erin Whitehead began Fit Bottomed Girls in 2008 as friends looking for a fun, fresh and no-diet approach to being healthy. Months after the site launched, it took off — readers were clearly hungry for something other than “how to lose 10 pounds in 10 minutes and get the perfect man.” Infusing their own experiences (both failures and successes) they created a community of “FBGs” — welcoming everyone in, including writer Kristen Seymour, who would later become a business partner. From there, the Fit Bottomed Girls expanded into new verticals and products to serve its growing readership, including Fit Bottomed Mamas, Fit Bottomed Eats, a book, Fit Bottomed Zen, a podcast and the online course Love Your Body. Love Your Life. In 2017, Erin left the company to pursue other interests and focus on her family, while the Fit Bottomed World expanded into more speaking engagements, retreats, and brand consulting. Jenn and Kristen also continue to work with major brands such as Brooks Running, Marshall’s and Pure Protein on campaigns and other influencer projects that are fully aligned with the Fit Bottomed Girls’ mission. In fact, Jenn and Kristen were named as one of The 100 Most Influential People in Health and Fitness by Greatist in 2016 and 2017, and were listed as one of the best healthy living bloggers of 2018 by Healthline. And the one thing that will never, ever change is the company’s mission to continue to let women (and men!) know that you simply can’t hate yourself healthy. Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous guest interview: OSF 234 - Gretchen Rubin: Navigating Expectations With The Four Tendencies 2:00 About today's guests - of Fit Bottomed Girls, Jennipher Walters and Kristen Seymour. 2:30 Check out our latest Coaching Call with Jenn - Stop Binge Eating and learn how to be a client on the Open Sky Fitness Podcast! 6:00 Learn more about one of our favorite brands and our awesome sponsor, ButcherBox, and get a discount of $10 off your first order plus free bacon! 11:00 Introduction to Jennipher Walters and Kristen Seymour of Fit Bottomed Girls. 12:00 How they got started with Fit Bottomed Girls. 13:30 The negative messages that were in the media about health and how they wanted to turn that all around with FBG. 19:00 The pressures that Jenn faced as a personal trainer and feeling pressured to look a certain way to be able to give advice. 22:00 How meeting with a dietician helped Jenn lift a lot of the eating restrictions and turn to intuitive eating. 25:00 How you can create healthy habits by first focusing on what you love such as your favorite exercise and foods before you challenge yourself. 26:00 Why our poor body image and self-confidence is actually a wake-up call that there is something deeper that needs our attention. 27:00 Kristen's background, fitness fears, and wellness journey story. 29:00 Why you can't have the mindset that you must restrict your nutrition while working out hard or training for endurance events. 32:00 Why fitness just needs enough to lose weight and get healthy; you also need to focus on your nutrition.  37:00 How Jenn defines self-love and how we can practice it on a daily basis. 41:00 Why some people tendencies such as Rebels or Upholders might have difficulty with focusing on their self-love and how they can overcome it with a unique approach that works for them. 47:30 How important it is to do a self-audit of where you are now and where you want to be in the future. 50:00 What their healthy lifestyles look like based on what they like, their family life, and focus. 54:30 How Kristen found a great tribe within running groups in her city and how you can too. 58:00 Jenn's journey to trying out different workouts and how she came to start running, love it and commit to it. 1:03:30 Kristen's favorite workouts and how she's grown from student to teacher. 1:09:00 Steps you can take today to improve your health on your wellness journey. 1:13:00  Final comments with Rob and Devon 1:14:00 Learn how to can be on the podcast and work with Devon and me in a coaching session! 1:14:45 Get grass-fed, delicious meat delivered straight to your door with a brand we love and our sponsor, ButcherBox. 1:15:00 Check out our Open Sky Fitness Podcast Group on Facebook 57:10 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview: OSF 234 - Gretchen Rubin: Navigating Expectations With The Four Tendencies Connect with Fit Bottomed Girls via: Facebook Tell It Like It Is Tuesday Twitter Instagram Pinterest YouTube Use the code, New FBG, to get $100 off their Love Your Body. Love Your Life online course Check out Fit Bottomed Girls Coaching Tune into  The Fit Bottomed Girls Podcast Listen to the 100th episode of The Fit Bottomed Girls Podcast Find out more about The Fit Pit in Kansas City Learn more about the four tendencies with The Four Tendencies by Gretchen Rubin Discover The Renegade Experience - Jason Ferruggia Check out Mike DeSanti JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.   Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics! Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America. Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 236 - Building Body Confidence with the Fit Bottomed Girls! We hope you have gained more knowledge on how to be a healthier you.  

Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you

There is no one-way, one-fits-all, magic solution that works for everyone to reach goals or get things done. A lot of people spend time beating themselves up when something doesn't work instead of saying, 'Hey! I've learned something about myself. This isn't the way it works for me; let's move on to something that works better.' They shouldn't feel like they don't have any willpower or they're not a grown up. There's nothing wrong with you; there are other ways of doing things and let's focus on that. - Gretchen Rubin   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset     This week, we are so excited to share Rob's interview with Bestselling Author of numerous books including The Four Tendencies and Co-Host of The Happier Podcast, Gretchen Rubin. Rob and Gretchen dove deep into how she switched from a career in law to become a writer and all about the unique Four Tendencies people have according to their inner and outer expectations: Upholders, Questioners, Obligers, and Rebels. More specifically, you'll learn about: Why we try to change our tendencies and who we are even though there's absolutely no need to do that. The fact that 40% of the population are Obligers. How to make a change in your life without changing your inner nature no matter what tendency you have. Why Rebels have a "could do" list instead of a to-do or goals list. What defines an Upholder and why they're so driven to succeed with just a little bit of accountability. How Gretchen discovered The Four Tendencies by observing people including herself. What an Obliger Rebellion is and why it can be a beneficial breakthrough for an Obliger. How the Four Tendencies can overlap for some people.   "What you do every day matters more than what you do once in a while." - Gretchen Rubin   The Four Tendencies by Gretchen Rubin Get your copy of The Four Tendencies by Gretchen Rubin here In this groundbreaking analysis of personality type, bestselling author of Better Than Before and The Happiness Project Gretchen Rubin reveals the one simple question that will transform what you do at home, at work, and in life.  During her multibook investigation into understanding human nature, Gretchen Rubin realized that by asking the seemingly dry question "How do I respond to expectations?" we gain explosive self-knowledge. She discovered that based on their answer, people fit into Four Tendencies: Upholders, Questioners, Obligers, and Rebels. Our Tendency shapes every aspect of our behavior, so using this framework allows us to make better decisions, meet deadlines, suffer less stress, and engage more effectively. More than 600,000 people have taken her online quiz, and managers, doctors, teachers, spouses, and parents already use the framework to help people make significant, lasting change. The Four Tendencies hold practical answers if you've ever thought... ·         People can rely on me, but I can't rely on myself. ·         How can I help someone to follow good advice? ·         People say I ask too many questions. ·         How do I work with someone who refuses to do what I ask—or who keeps telling me what to do? With sharp insight, compelling research, and hilarious examples, The Four Tendencies will help you get happier, healthier, more productive, and more creative. It's far easier to succeed when you know what works for you. Click Here To Take The Four Tendencies Quiz      The Four Tendencies Framework Intro [embed]https://www.youtube.com/watch?v=s9gieh0LkjQ[/embed]   About Gretchen Rubin Gretchen Rubin is one of today’s most influential and thought-provoking observers of happiness and human nature. She’s the author of many books, including the blockbuster New York Times bestsellers The Four Tendencies, Better Than Before, and The Happiness Project. She has an enormous readership, both in print and online, and her books have sold over 3.5 million copies worldwide. On her top-ranking podcast Happier with Gretchen Rubin, she discusses happiness and good habits with her sister Elizabeth Craft. (Gretchen is an Upholder, Elizabeth is an Obliger). Gretchen Rubin has been interviewed by Oprah, eaten dinner with Daniel Kahneman, walked arm-in-arm with the Dalai Lama, had her work written up in a medical journal, and been an answer on the game show Jeopardy! She started her career in law and was clerking for Supreme Court Justice Sandra Day O’Connor when she realized she wanted to be a writer.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: Your goals What obstacles you believe are standing in your way Your expectations and how you think Devon and Rob can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out our previous interview: OSF 233 Dr. Joel Fuhrman: Is Fast Food More Addicting Than Drugs? 1:40 About today's guest, Bestselling Author, Gretchen Rubin. 5:00 Come and let us coach you on a podcast episode! 10:30 Join the conversation in our Open Sky Fitness Podcast Group on Facebook 10:55 A question from an OSF Facebook Group Member on natural digestive enzymes and probiotics. 12:30 What's better for you? Raw vs. cooked vegetables. 15:00 Introduction to Gretchen Rubin 18:00 How Gretchen began her new career in writing after working in the world of law for so long. 22:00 How Gretchen and her husband supported each other during their career changs. 25:00 The Four Tendencies: Upholder, Questioner, Obliger, and Rebel as well as outer and inner expectations. 27:50 Why the majority of people (40% of us) are Obligers and we're trying to change our tendencies to be a different person. 28:30 Why Obligers tend to outsource and reach for help to stay on track with their inner expectations and how they do it. 30:30 How to make a change in your life without changing your inner nature no matter what tendency you have. 31:50 How Rebels try to get work done with a "Could Do" list. 33:10 Upholders and how they're so driven to succeed with just a little bit of accountability. 34:00 How Gretchen discovered The Four Tendencies within people including herself. 36:40 Can the Four Tendencies overlap? How do you tip into other personalities? 38:00 Rebels - What are they like? How can you deal with them or help them? 42:40 The Obliger Rebellion: What it is and what happens during one. 49:30 How The Four Tendencies can benefit and help you get to know yourself better. 50:30 Secrets of Adulthood - About this section of her website and some of her favorite secrets. 51:00 About one specific secret of adulthood - "What you do every day matters more than what you do once in a while." 53:00  Final comments with Rob and Devon 53:10 Learn how to can be on the podcast and work with Devon and me in a coaching session! 57:00 Check out our Open Sky Fitness Podcast Group on Facebook 57:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out our previous interview: OSF 233 Dr. Joel Fuhrman: Is Fast Food More Addicting Than Drugs? Connect with Gretchen Rubin via: Facebook Instagram Twitter YouTube Take The Four Tendencies Quiz Learn more about Gretchen's Bestselling books including: The Four Tendencies The Happiness Project Better Than Before Check out the Happier with Gretchen Rubin Podcast   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 234 with Gretchen Rubin: Navigating Expectations With The Four Tendencies! We hope you have gained more knowledge on how to be a healthier you.

We can control our health's destiny; it's not luck and the right foods enable us not just to prevent but reverse diseases unless they're in the super advanced stages. This is a positive message that also tastes delicious and can be made into a diet style that people prefer to eat. - Dr. Joel Fuhrman   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset   This week, we have six-time New York Times best-selling author and nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods, Dr. Joel Fuhrman on the show to talk about the Nutritarian Diet, what GBOMBS foods are and how to prepare them, plus his stance on popular oils such as coconut and olive oil and whether or not they're actually as healthy for us as we believe to be true. It was a great interview with him and I learned so much about which foods are best eaten raw or cooked, how to transform your taste buds to love tasty, nutritious meals, and all about his resources and events including retreats and his latest books, Fast Food Genocide and Eat to Live Quick & Easy Cookbook.   As you listen, you will also find out all about: What a Nutritarian is and what the foundations of it are. Why it will take you a couple of months to adjust to a new way of eating not only for your taste buds but for an emotional transition to happen as well. Why you should avoid alternative sugars like Splenda, stevia, and even diet sodas because it just perpetuates your craving for sweets. How long it typically takes people to teach their taste buds to like new, healthy recipes and foods. Probiotics and digestive enzymes: what happens when we consume them on a daily basis if you follow an unhealthy diet vs. healthy diet. Why your depression could be caused by your poor nutrition leading you to be hormonally unbalanced.   I Love Nutritional Science: Dr. Joel Fuhrman at TEDxCharlottesville 2013 https://www.youtube.com/watch?v=E4katnfHzXA   About Dr. Joel Fuhrman Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times best-selling author and nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods. Dr. Fuhrman is an internationally recognized expert on nutrition and natural healing and has appeared on hundreds of radio and television shows. Through his own hugely successful PBS specials, which have raised more than $30 million for public broadcasting stations, he brings nutritional science to homes across America and around the world. Dr. Fuhrman is the President of the Nutritional Research Foundation and is a member of the Dr. Oz Show Advisory Board. His work and discoveries are published in medical journals and he is involved with multiple nutritional studies with major research institutions across America. Dr. Fuhrman is the author of six New York Times bestsellers: Eat to Live (Little Brown, 2003); Super Immunity (HarperOne, 2012); The End of Diabetes (HarperOne, 2013); The Eat to Live Cookbook (HarperOne, 2013); The End of Dieting (HarperOne, 2014) and The End of Heart Disease (HarperOne, 2016). To date, he has sold more than three million books. In addition to his New York Times bestsellers, Dr. Fuhrman has written several other popular books on nutritional science which include: Dr. Fuhrman's Transformation 20 Diabetes (Gift of Health Press); 10 in 20: Dr. Fuhrman's Lose 10 Pounds in 20 Days Detox Program (Gift of Health Press); Eat for Health (Gift of Health Press), Disease-Proof Your Child (St. Martin's Griffin), Fasting and Eating for Health (St. Martin's Griffin) and the Dr. Fuhrman's Nutritarian Handbook and ANDI Food Scoring Guide (Gift of Health Press). His latest books are Fast Food Genocide and Eat to Live Quick & Easy Cookbook.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: What you're struggling with What you believe is standing in your way What you want to achieve in 2019 Your expectations and how you think Devon and I can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 232 - Weight Loss Goals Are A Waste Of Time with Rico Caveglia 2:00 How to approach 2019 with a new outlook on getting things done including maybe even outsourcing help. 6:00 About our guest today, Dr. Joel Fuhrman 7:00 Let us be your personal coaches on an upcoming podcast episode! 13:20 Introduction to Dr. Joel Fuhrman 15:00 Dr. Fuhrman's background and how he became involved in nutrition and natural health methods. 18:00 His mission to help people get to the root of their health problems rather than cover them up with prescription meds. 20:00 The wonderful experience he had while in medical school and the most important lessons he learned while there. 23:00 Why doctors are there for emergencies and we can do a lot to prevent disease on our own by eating healthy and looking after ourselves. 24:40 What a Nutritarian is and what the foundations of it are. 27:50 The importance of eating more colorful, unrefined vegetables and avoiding white foods i.e. rice, white bread, white sugar for better health and avoiding disease. 31:50 Why food addiction happens and the negative impact it has on our bodies and minds. 34:00 The differences we notice when we eat nuts vs nut oils such as walnuts and walnut oils or sesame seeds vs. sesame oils. 35:00 His stance on consuming oil and why even some 'healthy' oils such as olive oil or coconut oil might not be that healthy for us as we think. 37:00 Our body's natural digestive system and what happens when we eat quality whole foods vs. processed foods that carry little to no nutrients. 39:40 The addictive nature of fast food that's keeping us back from living a healthy lifestyle. 41:00 Why it will take you a couple of months to adjust to a new way of eating not only for your taste buds but for an emotional transition to happen as well. 42:00 What symptoms you'll notice when you transition to eating healthier from feeling sluggish and losing focus to headaches and even a fever or other slight illness. 43:00 Some of the strategies that he uses with clients including during the retreats he hosts to overcome food addiction. 45:30 Why you should avoid alternative sugars like Splenda, stevia, and even diet sodas because it just perpetuates your craving for sweets. 47:00 How long it typically takes people to teach their taste buds to like new, healthy recipes and foods. 49:40 Foods that you should eat raw vs. cooked and why it's important to eat certain foods one way over the other. 54:30 If we do want to sautee vegetables, what's the best way to do it with water rather than oil? 58:30 The study being down at Arizona State University to see the positive effects of GBOMBS and the Nutritarian diet when it comes to preventing breast cancer in women. 1:00:00 Which of the GBOMBS foods you should cook or eat raw to get the full benefits. 1:01:00 Probiotics and digestive enzymes: what happens when we consume them on a daily basis if you follow an unhealthy diet vs. healthy diet. 1:03:00 The best methods to prepare all different kinds of beans before consumption. 1:06:00 The negative impact that not only you but also your family will face if you continue to eat such an unhealthy diet. 1:12:00 Why your depression could be caused by your poor nutrition leading you to be hormonally unbalanced. 1:17:15 Final comments with Rob and Devon 1:17:55 Check out our Open Sky Fitness Podcast Group on Facebook 1:19:00 Learn how to can be on the podcast and work with Devon and me in a coaching session! 1:19:40 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 232 - Weight Loss Goals Are A Waste Of Time with Rico Caveglia Connect with Dr. Joel Fuhrman via: Facebook Instagram Twitter Pinterest YouTube Read Dr. Fuhrman's latest books including: Fast Food Genocide Eat to Live Quick & Easy Cookbook Find out more about theNutritarian Diet Join one of Dr. Fuhrman's retreats Check out his delicious recipes from his website You might be interested in these other Open Sky Fitness Podcast episodes: OSF 138 - Family Trends: Generational Nutrition OSF 196 - Legumes And Grains: The Proper Way To Cook Them OSF 213 - Sugar Addiction: How To Overcome It With Sherry Strong    JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 233 with Dr. Joel Fuhrman: Is Fast Food More Addicting Than Drugs? We hope you have gained more knowledge on how to be a healthier you.

Have you ever started with good intentions when you set a goal for yourself, but then you eventually put the brakes on it and gave up? Why do you think that happened? Maybe the goal just didn’t line up with who you are or many other possible reasons. On this week’s Open Sky Fitness podcast, Rob and Devon take you through each step of the S.M.A.R.T Goals System and how you can apply it to your life. THE S.M.A.R.T GOAL SYSTEM S–Specific Goals M–Measurable Goals A–Attainable Goals R–Relevant Goals T–Time framed Goals   Click here to see the original show notes Let us coach you for FREE on our Podcast! Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Facebook Group Check out the 7 Day Paleo Reset     WHAT’S IMPORTANT TO YOU IN LIFE? Besides creating a specific goal plan and timeline for yourself, make a Top 10 List of the most important things in your life. It may include nutrition, relationships, mediation, your career etc. During the podcast, Rob and Devon will explain what no. 1-5 vs. no. 6-10 mean in your life as far as what is important and where your focus is currently at compared to everything else. Your Top 10 List will help you understand where you are in your life and whether or not you’re living into the person that you believe you are. GET A FREE JUMP-START GUIDEBOOK FROM ROB TO START YOUR S.M.A.R.T GOAL! Download Rob’s Jump-Start Guidebook to help you get started on your S.M.A.R.T Goal. 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 [email protected] or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link. WHAT YOU’LL HEAR ON THIS EPISODE 0:00 Open Sky Fitness Introduction 1:15  Open Sky Fitness Opening with Rob and Devon 3:15  How to get goals accomplished by being specific with our timelines and scheduling. 7:00  How to set S.M.A.R.T. Goals 7:40  Specific Goals 9:20  Measurable Goals 13:20 Attainable Goals 16:00 Relevant Goals 17:55  Time framed Goals 27:45  Creating a list of your Top 10 Most Important Things In Your Life-What’s grabbing your attention and what you’re ignoring. 32:00 How to live into the person that you believe you are and having a good support system of friends. 36:15  Closing Remarks by Rob and Devon 38:00  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To download the Jump-Start Guidebook, click here: http://openskyfitness.com/ SIMILAR PODCASTS TO HELP YOU CREATE AND COMPLETE YOUR GOALS: To check out our podcast episode, Metabolic Workouts, Sleep Hacks and Setting Attainable Goals, click here: http://openskyfitness.com/podcast/ep-48-metabolic-workouts-sleep-hacks-and-setting-attainable-goals/ To check out our podcast episode with Josh Davis-How to Be Super Effective, click here: http://openskyfitness.com/featured/josh-davis-how-to-be-super-effective-ep-89/ To check out our podcast episode with David Allen-The Importance of Time Management, click here: http://openskyfitness.com/podcast/david-allen-the-importance-of-time-management-ep-79/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 104-How to Set S.M.A.R.T Goals. We hope you have gained more knowledge on how to be a healthier you!

Rico Caveglia's chronological age is 76 but his fitness energy age is 35. He is America's healthy aging trainer and creator of the Ageless Living Lifestyle, Vitality for Life Training System, and the Be Bold Never Old Wellness Club not to mention he just kicked off a brand new podcast, Fearless Aging. So, this week on Open Sky Fitness, I get the chance to share his lifestyle with you, what changes in the fitness industry he has witnessed, and more importantly, how we can build habits around nutrition, exercise, and mental wellness to be healthy for life.   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Rese   As you listen, Rico and I covered: How he got his start in the world of health and fitness as one of the first personal trainers in San Diego. What new trends have popped up over the years that he enjoyed, disliked, and thought were a waste of time. What we used to believe back then compared to now with all of the latest and health and wellness research. The benefit of working out at a slow pace except for if you include interval training. Why the best investment you can make is one that benefits your health and it's totally okay to reach out to someone like a personal trainer for help. Why solely focusing on weight loss is a waste of your time.     Ageless Living Lifestyle https://www.youtube.com/watch?v=0A7HXBcuUYM About Rico Caveglia Rico is the creator of The Vitality for Life Training Programs. His health/fitness/wellness consulting and training company in San Diego, Ca. was established in 1981. He is a certified personal trainer, nutritionist, author, workshop leader and multi-time Gold Medalist California State Senior Olympics. He is an award-winning author of 17 books and numerous videos/articles on wellness and longevity. He has 37 years experience training/coaching many of San Diego’s most prominent citizens. He specializes in working with individuals 50 plus years of age, often with such health challenges as heart disease, diabetes, obesity, Parkinson’s and M. S. His successes stem from his ability to design and coaching programs that are personalized, effective, fun and easy to incorporate into busy lives. Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: What you're struggling with What you believe is standing in your way What your obstacles are What you want to achieve Your expectations and how you think Devon and I can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 231 - How to Decrease Your Body Fat Composition with Chris DiVecchio 2:00 About our guest today, Rico Caveglia 4:00 Let us coach you on our podcast! Learn all the details here 9:30 Introduction to Rico Caveglia 10:40 How he got his start in the world of health and fitness as one of the first personal trainers in San Diego. 13:00 What new trends have popped up over the years that he enjoyed, disliked, and thought were a waste of time. 17:00 What we used to believe back then compared to now with all of the latest and health and wellness research. 18:50 His advice for staying healthy and preventing injury when working out. 19:30 The benefit of working out at a slow pace except for if you include interval training. 22:30 The hardest activities or forms of exercise to maintain as we age. 28:00 Why the best investment you can make is one that benefits your health and it's totally okay to reach out to someone like a personal trainer for help. 30:30 Why solely focusing on weight loss is a waste of your time. 32:00 If there's anything you want to gain; it should be being strong, having a healthy percentage of body fat, and love for your body. 35:00 Personal role models that he's learned from and who inspire him. 41:00 Why you shouldn't just big names selling you "sexy" health, fitness, and food products because they probably don't have your best interest at heart. 42:00 How to begin focusing on prevention now to stay healthy and fit for life not only for ourselves but for the sake of humanity as well. 48:50 About his brand new podcast, Fearless Aging 51:30 Final comments with Rob and Devon 52:00 Check out our Open Sky Fitness Podcast Group on Facebook 52:10 Learn how to can be on the podcast and work with Devon and me in a coaching session! 56:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 231 - How to Decrease Your Body Fat Composition with Chris DiVecchio Connect with Rico Caveglia via: Facebook Twitter YouTube Check out Ricos' various products, services, and communities: Ageless Living Lifestyle Vitality for Life Training System Be Bold Never Old Wellness Club Tune into his Fearless Aging Podcast Learn all about Jack LaLanne       JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 232 - Weight Loss Goals Are A Waste Of Time with Rico Caveglia! We hope you have gained more knowledge on how to be a healthier you.

There is more good bacteria in a tablespoon of sauerkraut than a whole bottle of probiotic pills. - Sally Fallon Morell You’ll want to sit down and listen to this weeks guest, Sally Fallon Morell, founder of the Weston A. Price Foundation and A Campaign for Real Milk, who talks about why butter, raw milk, and fermented foods should be a part of your diet. She is also a #1 Best selling author of the book Nourishing Broth as well as author and coauthor to titles such as: Nourishing Traditions, The Nourishing Traditions Book of Baby and Child Care, Eat Fat Lose Fat.   In this episode Sally discusses: Why there's no correlation between fat in your nutrition and your cholesterol Healthy foods in your diet The best sources of vitamins Digesting milk and grains How to prepare grains    Click here to see the original show notes Check out OSF 196 - Legumes And Grains: The Proper Way To Cook Them Let us coach you for FREE on our Podcast! Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Facebook Group Check out the 7 Day Paleo Reset

Every day you're just stacking another penny. If you're not doing something every single day to contribute to that pile, then the pile is going down.- Chris DiVecchio on the importance of being consistent with a healthy lifestyle.   Author of The 5x2 Method, Founder & Trainer of Premier Mind & Body, Chris DiVecchio joined us for a very special podcast episode. In fact, I don't think I've ever had a guest quite like him. You see, Chris helped a client, Walter Fisher, win $1 million in a bet to lower his body fat composition. It was quite the challenge, but Chris helped Walter make it happen!   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   Not only will you hear all about that story from Chris, but we also covered the following topics including answer a question from the Open Sky Fitness Podcast Group on Facebook: How do you brace when powerlifting? What part does breath play in weightlifting? What is the difference between glute activation and core bracing? How decreasing body fat composition is different than just losing weight. Why the scale is not the only way to measure your body's health. How creating a false sense of high stakes can actually help you stay motivated with your goals. About Chris' book, The 5x2 Method, and how it'll help you create greater self-awareness and be present each day in your wellness journey. Examples of how to get in touch with your 5 senses every day for greater self-awareness and happiness. How to begin living for the future. How great things can happen when you begin focusing on yourself and being more open to new opportunities.   The 5x2 Method: Revealing the Power of Your Senses Get your own copy of The 5x2 Method: Revealing the Power of Your Senses by Chris DiVecchio Did you know you use at least one of your five senses every moment of the day, even when you are asleep? Each sense has its own special power, but it is when they are used in combination that we create those unforgettable experiences. We all have a set of daily habits that tend to dull our senses and encourage us to lead a pretty basic life of existence. We often find ourselves in the vicious cycle of wake up, repeat and go to sleep. I developed the 5x2 method to help wake those senses back up and create a whole new way of thinking, acting, being, and doing so you can start living the life of happiness you deserve!   As we know, the five senses are controlled by five organs: Touch Sound Taste Sight Smell   About Chris DiVecchio Chris DiVecchio, Founder & Trainer of Premier Mind & Body, brings a wealth of self-development transformation mixed with a very practical technique to his fitness training. Coming from a bodybuilding background and a D1 collegiate hockey career, Chris realized that he wanted to teach his simple techniques and strategies to help others achieve both physical and mental acuity. As a fitness trainer and lifestyle specialist, Chris has a knack for inspiring accountability and achieving results quickly. With each client, Chris develops a unique and effective nutrition and personal training strategy. His vast knowledge of great recipes and food combinations allow him to create a diet that not only tastes great but will also be easy to maintain. Chris has developed innovative fitness concepts and practices for all types of clients who are all working through very different life experiences, and he is excited to talk with you about your goals.   Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: What you're struggling with What you believe is standing in your way What your obstacles are What you want to achieve Your expectations and how you think Devon and I can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 230 - 8 Holiday Mistakes You Must Avoid 1:40 About our guest today, Chris DiVecchio 2:00 Be on the show and let us coach you for an hour! Find out how. 6:00 A question from our Open Sky Fitness Podcast Group on Facebook -How do you brace when powerlifting? 10:00 The power and importance of breath - what to expect from an upcoming guest, Belisa Vranich 14:00 Why powerlifters have a big belly for the use of breathing while lifting heavy weights. 14:40 Glute activation - the importance of activating your glutes while lifting and why glute activation and core bracing is not the same. 17:15 Introduction to Chris DiVecchio and his background story 17:40 How he helped a client, Walter Fisher, win a $1 million. 23:00 How he met Walter and began to start training him for his goal. 26:00 How decreasing body fat composition is different than just losing weight. 31:00 Walter's past athletic history and how that came into play for training with Chris. 33:00 What people can accomplish in just a couple of months with losing weight and getting in shape. 35:00 Why the scale is not the only way to measure your body's health. 36:00 How creating a false sense of high stakes can actually help you stay motivated with your goals. 40:30 His own motivation for focusing on getting in shape and building muscle. 42:30 How he got into various careers in bodybuilding, modeling, acting, and then personal training. 47:00 Steps you'd take to start working with Chris and the type of insight he wants to find out about new clients to create a good, professional relationship. 48:00 The approach Chris follows to work with and help people reach their health and wellness goals. 50:50 About his book, The 5x2 Method, and how it'll help you create greater self-awareness and be present each day in your wellness journey. 1:00:40 Examples of how to get in touch with your 5 senses every day for greater self-awareness and happiness. 1:09:00 How to begin living for the future. 1:11:00 Mastering The Art of Adjustment - Getting comfortable with little adjustments to living healthier today. 1:16:00 How great things can happen when you begin focusing on yourself and being more open to new opportunities. 1:18:00 How to find and stay in touch with Chris DiVecchio. 1:20:00 Final comments with Rob and Devon 1:21:00 Check out our Open Sky Fitness Podcast Group on Facebook 1:21:05 Learn how to can be on the podcast and work with Devon and me in a coaching session. 1:23:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 230 - 8 Holiday Mistakes You Must Avoid Connect with Chris DiVecchio via: Facebook Twitter Instagram Read The 5x2 Method: Revealing the Power of Your Senses by Chris DiVecchio Learn more about Walter Fisher's story of how Chris helped him get in shape This Guy Lost 70 Pounds In 6 Months Thanks to a $1 Million Bet Learn more about the nutritionist that Chris works with - Dr. Philip Goglia Find out more about the power of breath with our upcoming guest, Belisa Vranich Check out Bret Contreras of Glute Lab Find out more about social media influencer, Dan Bilzerian     JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 231 - How to Decrease Your Body Fat Composition with Chris DiVecchio! We hope you have gained more knowledge on how to be a healthier you.

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. 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. Click To Download Home Workout Templates or text the word, “lifting,” to 33444 to download the templates.   Get your free gym and home workout template download here Click here to see the original show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Facebook Group Check out the 7 Day Paleo Reset   LET US COACH YOU ON THE PODCAST! Come on the podcast and let us be your coach for an hour on the show! We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we’d like to keep to ourselves. Here’s how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: What you’re struggling with What you believe is standing in your way What your obstacles are What you want to achieve Your expectations and how you think Devon and I can help you  

The holidays are a busy time for everyone and sometimes we forgot to make sure we set it up and plan vacations, family get-togethers, and parties in such a way that we actually enjoy ourselves too. So, this week, Devon and I are sharing our top 8 holiday mistakes that people make, how to avoid them, and how to make sure you have an amazing holiday season for yourself.   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   We'll dive deep into each mistake as we go through our list: Creating unrealistic expectations for the holidays Operating on someone else's agenda Running yourself ragged Leaving your daily habits behind Not scheduling a time to eat Focusing on what you cannot eat rather than what you can eat Not setting boundaries with work before you leave for vacation Allowing their vacation to end with a fizzle     Let Us Coach You On The Podcast! Come on the podcast and let us be your coach for an hour on the show!   We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves. Here's how you sign up: Go to http://openskyfitness.com/contact/ Fill out your name, email address, and message In your message, please include: What you're struggling with What you believe is standing in your way What your obstacles are What you want to achieve Your expectations and how you think Devon and I can help you     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 229 - How to Maximize Your Time At The Gym with Maarten Van Nus 1:35 The 8 mistakes to avoid during the holidays that sabotage your health. 2:00 Come on the podcast and let us be your coach for an hour on the show! 7:30 1st Mistake - Creating unrealistic expectations for the holidays 10:30 2nd Mistake - Operating on someone else's agenda 15:40 3rd Mistake - Running yourself ragged 22:20 4th Mistake - Leaving your daily habits behind 25:55 5th Mistake - Not scheduling time to eat 29:25 6th Mistake - Focusing on what you cannot eat rather than what you can eat 34:20 7th Mistake - Not setting boundaries with work before you leave for vacation 38:00 8th Mistake - Allowing their vacation to end with a fizzle 41:00 Final comments with Rob and Devon 41:10 Check out our Open Sky Fitness Podcast Group on Facebook 45:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 229 - How to Maximize Your Time At The Gym with Maarten Van Nus Read the study, Vacationers Happier, but Most not Happier After a Holiday Learn about our future guest, Dr. Joel Fuhrman Download these apps to help you relax and meditate: Insight Timer app Headspace app You might be interested in these other Open Sky Fitness Podcast episodes: OSF 072 Jenny Schatzle: 10 Holiday Tips For Staying Healthy OSF 170 Boost Your Productivity By Taking A Vacation  OSF 176 Holiday Health Hacks: Creating A Positive Experience     JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 230 - 8 Holiday Mistakes You Must Avoid! We hope you have gained more knowledge on how to be a healthier you.

Are you truly creating the environment that will allow you to become the best version of yourself? A lot of us feel so overwhelmed thinking we have to do so much to live a healthier lifestyle when really it's not that difficult.  Find out how to get more out of life by doing less in this #TBT episode repeat from my interview with Adam Schaeuble that we released the Tuesday before Thanksgiving. We know the holidays are super busy for everyone so we wanted to make sure you had the chance to have this episode in your download feed and listen to it because Adam and I both thought that interview was so awesome. Click here to see the original show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Facebook Group Check out the 7 Day Paleo Reset   People want to lose weight but they also want happiness and joy in their lives. That just doesn't come from the gym and eating healthy. Eating better and exercising can add to it but there's a whole entire lifestyle that you need to really facilitate and nurture. - Rob Dionne   Hey guys! I recently had an awesome interview as a guest on Adam Schaeuble's new podcast, Casting The Pod. Adam's name might sound familiar to you and he was actually a past Open Sky Fitness Guest in episode 189 - Creating Your Own Lifestyle Rehabilitation Statement And Plan     Adam also hosts The Million Pound Mission Podcast. His new podcast, Casting The Pod shares the stories of podcasters and their experiences building, promoting, and growing a podcast show. It is also a 100% real and authentic representation of his own podcasting journey. All of his growth strategies (good and bad) will be revealed and all of the download and monetization numbers will be shared. His goal is to deliver a weekly dose of POD-tastic info that will help podcasters get their message out there! I had such an awesome time sharing my podcasting story with Adam that I wanted to share it on Open Sky Fitness with all of you as well. Not only did we talk about the origin, current status, and future of Open Sky Fitness but we also dove into what's going on in my personal life as a new father. Hence, this episode will also be about making lifestyle changes and how we can make that happen.   As you tune in, we'll talk about: Rob's advice for preparing for an interview and how to make the show light and entertaining. How to rebound from a tough interview and make any podcast episode awesome. Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc. Why you're not just interviewing people but you're also building relationships with people. How Rob's life has changed since the birth of his daughter, Charlie Skye. The benefits of meeting with a therapist and what he learned from his sessions. The moment Rob realized he had to take a step back in order to give himself and his family more attention and care. How Rob strives to practice what he preaches and really wants to work with people from a genuine place. How to build an environment in which you can thrive.     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: BJ Gaddour: Has The Fitness Industry Let Us Down? - Ep. 227 1:40 About today's special podcast episode with Adam Schaeuble on his show, Casting The Pod 3:00 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook 3:45 How we're restructuring our own lives to be more impactful and mindful with Open Sky Fitness. 5:40 Work with Devon and I through one-on-one coaching. 6:20 It's okay if change is scary; it's totally normal for everyone. 9:00 Introduction to our podcast share with Adam Schaeuble this week on Casting The Pod 15:00 The moment leading up to him starting a podcast and why he chose it over YouTube. 16:00 What the start of Open Sky Fitness was like in the beginning. 19:00 Rob's advice for preparing for an interview and how to make the show light and entertaining. 20:00 How he structures the episodes and switching between creating his own content and interviewing people. 23:30 Rob's process for researching and preparing to interview a guest. 32:30 Why it's totally okay to ask for them to send you a book to help you with your research for the interview. 34:30 How to rebound from a tough interview and make any podcast episode awesome. 38:00 How to go with the flow during an interview and how to know it's time to ask your next question. 43:00 What makes a great story in an interviewee and why solely information just isn't enough. 45:50 Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc. 47:00 Some of Rob's best stories as a podcaster. 58:00 How Rob's life has changed since the birth of his daughter, Charlie Skye. 1:00:00 The benefits of meeting with a therapist and what he learned from his sessions. 1:03:00 The moment Rob realized he had to take a step back in order to give himself and his family more attention and care. 1:06:00 How Rob strives to practice what he preaches and really wants to work with people from a genuine place. 1:08:30 How to build an environment in which you can thrive. 1:13:00 Rob's dream day plan for the future. 1:29:00 Rob's advice and a story to go with it: Just get started. 1:38:00 Does the length of the interview matter? 1:41:00 Why you're not just interviewing people but you're also building relationships with people. 1:48:00 Unwritten rules of social media and sharing online. 1:52:40 Final comments with Rob and Devon 1:12:00 Check out our Open Sky Fitness Podcast Group on Facebook 1:12:10 Contact Devon and I if you're interested in one-on-one coaching with us. 1:57:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: BJ Gaddour: Has The Fitness Industry Let Us Down? - Ep. 227 Connect with Adam Schaeuble via: Facebook Instagram Check out Adam's new podcast: Casting The Pod Listen to the Million Pound Mission Podcast Find out more about the Launch, Fix, Grow community. Tune into Adam's episode on OSF 189 - Adam Schaeuble: Creating Your Own Lifestyle Rehabilitation Statement And Plan Join Adam's Premiere Podcast Bootcamp at LaunchFixGrow.com Learn more about the New Media Summit Book your guests with Schedule Once Check out The Renegade Experience  Find out more about Jill Miller of The Roll Model Learn more about the Fit Bottomed Girls Podcast You might be interested in these other Open Sky Fitness Podcast episodes: OSF 013 - Nina Teicholz: The Big Fat Surprise OSF 033 - Chris Brogan On Treating Your Body Like A Fortune 500 Company OSF 089 - Josh Davis: How To Be Super Effective OSF 097 Dr. Loren Cordain: The Origen Of The Paleo Diet OSF 137 Autumn Calabrese: Moving Forward And Staying Strong OSF 171 Dan John: Getting Strong Is Simple...Not Easy   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble! We hope you have gained more knowledge on how to be a healthier you.

Your body will never go where your mind hasn't been. If your mind has been racked with all these negative thoughts that you're not athletic, coordinated, or this isn't for you, then you're going to go that way. If you approach fitness with slow, baby steps and be open-minded, then your results won't only mean that your body has changed but your mind has shifted too. - Maarten Van Nus   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   This week on Open Sky Fitness, we had the Founder of BoomerBody, Creator of the Muscle Unit Stimulation Technique - M.U.S.T.,  and Author of Help: I'm Being Held Prisoner by My Couch, Maarten Van Nus, share with us how he is helping people and especially baby boomers live a life with less pain, feel younger, and navigate the misunderstood world of nutrition and exercise. Maarten aslo shares his expertise as a regular on Radio Pulse FM and has been featured in Men's Essential magazine. As you tune in, you'll learn all about: How we can leave the mindset trap that we can never succeed at getting healthy How he helps people who are in their 40s, 50s, 60s, and beyond as a personal coach and mentor. How he was able to relate to and help a client both physically and mentally lose weight from a starting point of over 400 pounds. What it is that makes BoomerBody so helpful for people who are new to fitness and are Boomer Babies. What his fitness philosophy, Muscle Unit Stimulation Technique - M.U.S.T. is all about and where you can learn more about it.   "Your body was always meant to move and be healthy. It was never made to sit around and eat garbage foods." - Maarten Van Nus   Help: I'm Being Held Prisoner By My Couch Click here to get your copy of Help: I'm Being Held Prisoner By My Couch FINALLY! A health and fitness book that isn't full of exercises and eating plans AND is for BOOMERS! As part of the Baby Boomer generation, we all know that proper exercise and nutrition are good for us, right? So why don't we all do it? We all have our reasons…what are yours? •I’m too busy... •I'm too old to start now... •I don't have the energy... •I'm injured... •I don't care... •It doesn't matter how much I exercise, I'll still be unfit... •I've never been an athlete... •I'm intimidated by gyms and the people there... In Help: I’m Being Held Prisoner By My Couch! fitness expert Maarten Van Nus examines the mind-body connections that keep Boomers from exercising and then he helps you recognize and examine your own connections, as well. He explains how to retrain your mind and body to overcome social expectations, injury, inertia, poor self-image, childhood, and other thought patterns to become free of the chains that currently bind you from living a healthy life. This book is NOT full of exercise routines and stringent diets. It focuses on understanding the reasons we don't want to exercise -- which are determined in our mind, either consciously or unconsciously -- and then helps us discover ways to change our minds to change our activity and eating patterns. Baby Boomers are the first generation in history that has the longevity, time, and money to live for years after their retirement or to keep working well past the traditional 65 years. Boomers want to remain active and fit enough to enjoy all the things the world has to offer. This book encompasses the mindset that Maarten has been using in his clients’ training programs as well as his own. His philosophies and techniques are supported by scientific research and include some of the newest and most successful ideas about living a healthy, long life without spending all your time thinking about your fitness.   Introduction to Boomer Body https://www.youtube.com/watch?v=x-XsNunOu8I   About Maarten Van Nus Maarten Van Nus, the founder and leader of BoomerBody.ca, has been training and studying the human body since 1975. He’s seen fitness trends come and go and he’s guided hundreds of people to train their bodies and minds past their self-made limitations to achieve their own personal fitness and health goals. Maarten lives what he teaches and, thus, understands what we, as clients, must overcome to create the bodies and health we desire. What Maarten has developed and proven over time is a unique technique of training that incorporates the power of our mind over our body.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:30 Check out last week's show: OSF 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble 3:00  Can our fear of success keep us from pushing forward? 6:00 What about with our health? Why you should never be afraid of starting today out of fear of success. 12:00 Important OSF Podcast updates to bring you the best quality content that we can. 13:00 Introduction to Maarten Van Nus 14:00 How he got into weight lifting and muscle building. 16:20 His progression from just a guy interested in fitness and helping himself to become a trainer and helping other people. 18:00 How he helps people who are in their 40s, 50s, 60s, and beyond as a personal coach and mentor. 19:30 How he was able to relate to and help a client both physically and mentally lose weight from a starting point of over 400 pounds. 22:00 How we can leave the mindset trap that we can never succeed at getting healthy. 23:30 Workout products that just aren't designed for people new to fitness and the downside of diet products making us feel like we've failed. 25:00 Why all of our bodies are meant to work out and be healthy. 32:00 What is that makes BoomerBody so helpful for people who are new to fitness and are Boomer Babies. 33:50 Why you don't need a lot of weight or going all out to see results. 40:00 What his fitness philosophy, Muscle Unit Stimulation Technique - M.U.S.T. is all about and where you can learn more about it. 41:30 What you should be doing for sustainability instead of focusing on these horrible, crash diets. 44:20 What foods and portions he suggests for a sustainable diet. 48:00 The current health epidemic of teenagers and children plus where it could go in the future. 51:50 The importance of young parents and new parents to help their family and children shift and make better habits. 55:00 Why nothing can get in the way of you being healthy. 1:01:00 Final comments with Rob and Devon 1:02:00 Check out our Open Sky Fitness Podcast Group on Facebook 1:02:30 Contact Devon and I if you're interested in one-on-one coaching with us. 1:02:35 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble Connect with Maarten Van Nus via: Facebook Twitter YouTube Get your copy of Help: I'm Being Held Prisoner By My Couch by Maarten Van Nus Read The Four-Minute Mile by Roger Bannister Learn more about The Art of the Push-Up Check out OSF 227 with BJ Gaddour - Has The Fitness Industry Let Us Down?     JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 229 - How to Maximize Your Time At The Gym with Maarten Van Nus! We hope you have gained more knowledge on how to be a healthier you.

People want to lose weight but they also want happiness and joy in their lives. That just doesn't come from the gym and eating healthy. Eating better and exercising can add to it but there's a whole entire lifestyle that you need to really facilitate and nurture. - Rob Dionne   Hey guys! I recently had an awesome interview as a guest on Adam Schaeuble's new podcast, Casting The Pod. Adam's name might sound familiar to you and he was actually a past Open Sky Fitness Guest in episode 189 - Creating Your Own Lifestyle Rehabilitation Statement And Plan   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   Adam also hosts The Million Pound Mission Podcast. His new podcast, Casting The Pod shares the stories of podcasters and their experiences building, promoting, and growing a podcast show. It is also a 100% real and authentic representation of his own podcasting journey. All of his growth strategies (good and bad) will be revealed and all of the download and monetization numbers will be shared. His goal is to deliver a weekly dose of POD-tastic info that will help podcasters get their message out there! I had such an awesome time sharing my podcasting story with Adam that I wanted to share it on Open Sky Fitness with all of you as well. Not only did we talk about the origin, current status, and future of Open Sky Fitness but we also dove into what's going on in my personal life as a new father. Hence, this episode will also be about making lifestyle changes and how we can make that happen.   As you tune in, we'll talk about: Rob's advice for preparing for an interview and how to make the show light and entertaining. How to rebound from a tough interview and make any podcast episode awesome. Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc. Why you're not just interviewing people but you're also building relationships with people. How Rob's life has changed since the birth of his daughter, Charlie Skye. The benefits of meeting with a therapist and what he learned from his sessions. The moment Rob realized he had to take a step back in order to give himself and his family more attention and care. How Rob strives to practice what he preaches and really wants to work with people from a genuine place. How to build an environment in which you can thrive.     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: BJ Gaddour: Has The Fitness Industry Let Us Down? - Ep. 227 1:40 About today's special podcast episode with Adam Schaeuble on his show, Casting The Pod 3:00 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook 3:45 How we're restructuring our own lives to be more impactful and mindful with Open Sky Fitness. 5:40 Work with Devon and I through one-on-one coaching. 6:20 It's okay if change is scary; it's totally normal for everyone. 9:00 Introduction to our podcast share with Adam Schaeuble this week on Casting The Pod 15:00 The moment leading up to him starting a podcast and why he chose it over YouTube. 16:00 What the start of Open Sky Fitness was like in the beginning. 19:00 Rob's advice for preparing for an interview and how to make the show light and entertaining. 20:00 How he structures the episodes and switching between creating his own content and interviewing people. 23:30 Rob's process for researching and preparing to interview a guest. 32:30 Why it's totally okay to ask for them to send you a book to help you with your research for the interview. 34:30 How to rebound from a tough interview and make any podcast episode awesome. 38:00 How to go with the flow during an interview and how to know it's time to ask your next question. 43:00 What makes a great story in an interviewee and why solely information just isn't enough. 45:50 Why being comfortable talking to people is so key to becoming a podcaster and it's okay if that's not you because you can focus on other things like writing, Instagram, YouTube etc. 47:00 Some of Rob's best stories as a podcaster. 58:00 How Rob's life has changed since the birth of his daughter, Charlie Skye. 1:00:00 The benefits of meeting with a therapist and what he learned from his sessions. 1:03:00 The moment Rob realized he had to take a step back in order to give himself and his family more attention and care. 1:06:00 How Rob strives to practice what he preaches and really wants to work with people from a genuine place. 1:08:30 How to build an environment in which you can thrive. 1:13:00 Rob's dream day plan for the future. 1:29:00 Rob's advice and a story to go with it: Just get started. 1:38:00 Does the length of the interview matter? 1:41:00 Why you're not just interviewing people but you're also building relationships with people. 1:48:00 Unwritten rules of social media and sharing online. 1:52:40 Final comments with Rob and Devon 1:12:00 Check out our Open Sky Fitness Podcast Group on Facebook 1:12:10 Contact Devon and I if you're interested in one-on-one coaching with us. 1:57:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: BJ Gaddour: Has The Fitness Industry Let Us Down? - Ep. 227 Connect with Adam Schaeuble via: Facebook Instagram Check out Adam's new podcast: Casting The Pod Listen to the Million Pound Mission Podcast Find out more about the Launch, Fix, Grow community. Tune into Adam's episode on OSF 189 - Adam Schaeuble: Creating Your Own Lifestyle Rehabilitation Statement And Plan Join Adam's Premiere Podcast Bootcamp at LaunchFixGrow.com Learn more about the New Media Summit Book your guests with Schedule Once Check out The Renegade Experience  Find out more about Jill Miller of The Roll Model Learn more about the Fit Bottomed Girls Podcast You might be interested in these other Open Sky Fitness Podcast episodes: OSF 013 - Nina Teicholz: The Big Fat Surprise OSF 033 - Chris Brogan On Treating Your Body Like A Fortune 500 Company OSF 089 - Josh Davis: How To Be Super Effective OSF 097 Dr. Loren Cordain: The Origen Of The Paleo Diet OSF 137 Autumn Calabrese: Moving Forward And Staying Strong OSF 171 Dan John: Getting Strong Is Simple...Not Easy   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 228 - How To Get More Out Of Life By Doing Less With Adam Schaeuble! We hope you have gained more knowledge on how to be a healthier you.

HOW WHEAT, CARBS, AND SUGAR CAN NEGATIVELY AFFECT THE BRAIN On this week’s #TBT episode of the Open Sky Fitness Podcast, we’re very excited to share this interview with Dr. David Perlmutter! Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author including Grain Brain and The Grain Brain Whole Life Plan. Click here to see the original show notes Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group Check out the 7 Day Paleo Reset With his career, Dr. Perlmutter has created a great notion in preventive medicine that relates back to the brain. With the goal to research and better understand neurological diseases, he has been able to learn what’s underlying them and create programs to target the mechanisms that cause these diseases in the first place. WHAT YOU’LL HEAR ON TODAY’S SHOW We had such a great discussion about how Dr. Perlmutter first discovered how important it was that we recognize the significance between the brain and gut connection, how foods like wheat, carbs, and sugar negatively impact our brain, and how we can take charge to live a healthy life.   THE TRUTH ABOUT COCONUT OIL   “Basically what you’re looking for to be healthy, is to try to avoid inflammation. Inflammation is what causes cardiovascular disease. Reduce processed foods, sugar, and carbohydrates. Eat healthy fats like grass-fed butter and grass-fed beef as well as coconut oil.” – Dr. David Perlmutter   Unfortunately, we didn’t get the chance to talk to Dr. Perlmutter about the latest degrading article from USA Today about coconut oil, Coconut Oil Isn’t Healthy. It’s Never Been Healthy. However, Devon and I did discuss our own view of the benefits of coconut oil plus Dr. Perlmutter’s from his article, Coconut Oil Unhealthy? Behind the Headlines, at the beginning of this episode. You definitely won’t want to miss out on that!   THE GRAIN BRAIN LIFESTYLE     THE ROOT OF INFLAMMATION: THE BRAIN AND GUT CONNECTION   “The gut controls inflammation and inflammation is what we have to control as it relates to the brain and the brain’s destiny.” – Dr. David Perlmutter Inflammation is caused by what happens in the gut. When various bacteria gets through a leaky gut, they can stimulate various immune cells to secrete chemicals which leads to inflammation. Because of poor gut health and inflammation, it can greatly harm the brain. Besides food, there are many other factors that affect the gut and brain including: Bacteria Medications Environment Toxins Lack of Sleep Stress Little Exercise All of these play an important role in the gut’s health and it can explain a lot of different factors such as: Poor Immune System Diabetes Celiac Disease Autism ADHD Adult Obesity   THE STANDARD AMERICAN DIET PROBLEM Before we became farmers, we never ate wheat, carbs, or refined sugar. But then 10,000 years ago, we started to cultivate grain and it’s just been a couple of hundred of years since we began to refine sugar. These have been part of the most dramatic events that have affected the human body in the course of mankind thus far.  Since we’ve introduced processed foods and sugary drinks into our diets, we’ve noticeably become much sicker. There was never a noted case of dementia until the early 1900s and Inuits who lived on fat such as whale blubber never had a case of cardiovascular disease until carbohydrates were introduced to them. Even people who have slightly elevated blood sugar can experience higher levels inflammatory chemicals in the body which could lead to a person developing a disease should they eat foods with gluten or excess amounts of sugar.   ARTIFICIAL SWEETENERS AND OBESITY     WHY FAT IS GOOD FOR US   “Fat is your friend. Fat can turn off various enzymes that would otherwise make your body think that it’s starving and store fat. That’s what carbohydrates do by activating insulin. Insulin tells your body that winter is coming so it should make fat by increasing its intake of carbs and sugar. This, more than anything, is why so many Americans are obese.” – Dr. David Perlmutter   Fat is a powerful and efficient fuel source. How? The brain alone is 60% fat and needs fatty foods to survive. Therefore, the more healthy fats we eat like coconut oil, salmon, and avocados, the healthier the brain, gut, and rest of our bodies will be. To live healthy and ward of diseases like dementia and Alzheimer’s, we should lower our carbohydrate intake, eat healthy fats, and exercise. When it comes down to it, chronic neurological diseases are actually quite preventable with the right actions. ABOUT DR. DAVID PERLMUTTER Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author. He serves on the Board of Directors and is a Fellow of the American College of Nutrition. Dr. Perlmutter received his M.D. degree from the University of Miami School of Medicine where he was awarded the Leonard G. Rowntree Research Award. He has published extensively in peer-reviewed scientific journals including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition. In addition, he is a frequent lecturer at symposia sponsored by such medical institutions as Columbia University, Scripps Institute, New York University, and Harvard University and serves as an Associate Professor at the University of Miami Miller School of Medicine. His books have been published in 28 languages and include Grain Brain, The Surprising Truth About Wheat, Carbs and Sugar, with over 1 million copies in print. Other New York Timesbestsellers include Brain Maker, The Grain Brain Cookbook, and his most recent book, The Grain Brain Whole Life Plan (November 2016). He has been interviewed on many nationally syndicated television programs including 20/20, Larry King Live, CNN, Fox News, Fox and Friends, The Today Show, Oprah, The Dr.Oz Show and The CBS Early Show. He is also the recipient of numerous awards, including: the Linus Pauling Award for his innovative approaches to neurological disorders; the National Nutritional Foods Association Clinician of the Year Award; the Humanitarian of the Year award from the American College of Nutrition; the Media Award from the American College of Nutrition; and the Healthy Living Award from The Invisible Disabilities Association.   THURSDAY NIGHT LIVE Q & A SESSIONS WITH ROB AND DEVON Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!       JOIN THE OPEN SKY FITNESS PODCAST GROUP! That’s right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! START BUILDING YOUR OWN WORKOUTS AND MEAL PLAN! Download Results Tracker here! Click To Download Home Workout Templates or text the word, “lifting,” to 33444 to download the templates.  Download the OSF Food Journal Now! HAVE A QUESTION OR REVIEW FOR ROB OR DEVON? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   WHAT YOU’LL HEAR ON THIS EPISODE 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:45  Recap on last week’s episode OSF 155 – All You Need to Know About Sugar Substitutes 2:05  This week’s guest: Dr. David Perlmutter 2:40  The benefits of coconut oil according to Dr. Perlmutter, Rob, and Devon’s thoughts 11:15  Introduction to Dr. David Perlmutter 16:20  The moment Dr. Perlmutter realized that he needed to start researching the connection between food and the brain. 19:00  Where the idea behind Grain Brain came from and Dr. Perlmutter’s inspiration 20:50  How our evolved diet has affected the human brain and body 23:00  For how many years back do we have data that humans have been declining because of more cases of Alzheimer’s and dementia? 26:00  Taking charge and living a healthy lifestyle to help avoid diseases like Alzheimer’s and dementia. 27:50  How do you communicate with other physicians about your views? 31:20  Why is it so important to understand how inflammation and gut health affect our overall health? 34:50  Why a child receives good bacteria and gut health from its mother when it is delivered through the birth canal rather than with a C-Section. 39:00  Can mother’s do something to pass on healthy bacteria to their babies when they have to have a C-Section and a Vaginal birth isn’t an option? 41:00  What should we be doing to eat better? Why should we be eating more fat? 45:20  Where we’re going now as far as our nutrition intake compared to the 1900s. 48:00  How we can turn and turn off certain genetics via food as demonstrated by epigenetics. 49:00  The media’s influence on health and nutrition information. 51:20  Is the food industry making it difficult for people who are promoting high fat diets like the Ketogenic Diet or the Paleo Diet? 56:20 What initially causes leaky gut? What are some of the symptoms that you might have from it? How can you get tested for it and how can you fix it? 1:02:00  About Dr. Perlmutter’s latest book, The Grain Brain Whole Life Plan. 1:06:00 Closing comments with Rob and Devon 1:08:15 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week’s episode – OSF 155 –All You Need to Know About Sugar Substitutes Learn more Dr. David Perlmutter on his official website Connect with Dr. David Perlmutter Facebook Twitter YouTube Read The Grain Brain Whole Life Plan by Dr. David Perlmutter Check out Brain Maker by Dr. David Perlmutter Get cooking with The Grain Brain Cookbook by Dr. David Perlmutter Check out Dr. Perlmutter’s blog – Coconut Oil Unhealthy? Behind the Headlines Read USA Today:  Coconut Oil Isn’t Healthy. It’s Never Been Healthy Check out Mind Pump Media and stay tuned for Rob’s episode! Learn more about the American Holistic Medical Association (AHMA) Find out more about The Institute for Functional Medicine   GET FIT WITH FREE DOWNLOADS! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   SUPPORT THIS PODCAST To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 156 – Dr. David Perlmutter: The Inflammation Connection- Brain and Gut Health! We hope you have gained more knowledge on how to be a healthier you.

Does your home environment remind you of being healthy and having the lifestyle that you truly want? OR is that existing somewhere else? Does it only exist away from home at the gym? - BJ Gaddour   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   Hey everyone! This week, I had a really awesome conversation with the former Fitness Director of Men's Health, Creator of The Daily BJ, Host of The Weekly BJ Podcast, and Founder of Garden of Gainz. We talked about everything from his days at Men's Health to the launch of The Daily BJ and how he stays true to his authentic self with his brand. We had a great time and I hope you enjoy tuning into our conversation. Here are some specific topics that came up: How working out at home will give you the results and feeling of empowerment to live a healthy life. How the fitness world has betrayed us and let us down as far as motivation, investment (time and money), and our health. BJ's experience as a personal gym trainer and how it led to where he is today with his career with online coaching. His online presence and how he likes to make his platform fun and inclusive for everyone looking to improve their health. How he's been lucky to "fail forwards" in life and why timing is everything. How to create your own authentic brand by being true to yourself and your brand. BJ's advice for people who want to break through the noise in a career in fitness.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 226 - Pre & Post Workout Supplements, Reinjury Fears, CrossFit Training, Muscle Relief Aids 2:40 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook 3:10 Halloween candy: Healthy alternatives such as the kids "cashing in" their treats for money with the parents. 5:30 About our guest this week, BJ Gaddour. 7:00 How he started focusing on his own health with his home gym aka Garden of Gainz. 7:50 How working out at home will give you the results and feeling of empowerment to live a healthy life. 9:00 How the fitness world has betrayed us and let us down as far as motivation, investment (time and money), and our health. 11:30 BJ's experience as a personal gym trainer and how it led to where he is today with his career with online coaching. 17:30 Why it's so hard to make money as an only fitness trainer and health coach. 19:00 What you have to do to make it online with Instagram posts and Tweets to promote your business. 20:00 His online presence and how he likes to make his platform fun and inclusive for everyone looking to improve their health. 22:30 Some of the out-of-this-world messages he receives from Instagram followers. 24:30 The crash and burn of his first online business, Stream Fit, and how he moved on from it. 27:40 How he's been lucky to "fail forwards" in life and why timing is everything. 30:00 His career as an entrepreneur and what it means to him. 32:00 What it was like to work for Men's Health. 40:00 The importance of companies and entrepreneurs putting out great content. 43:00 How he moved on from Men's Health to begin his own brand. 47:00 Why he posts specific images to weed out the followers that are right and not right for his brand. 48:00 The power of being authentic and true to yourself through your brand. 55:00 How to create your own authentic brand by being true to yourself and your brand. 1:00:00 BJ's advice for people who want to break through the noise in a career in fitness. 1:12:00 Final comments with Rob and Devon 1:12:00 Check out our Open Sky Fitness Podcast Group on Facebook 1:12:10 Contact Devon and I if you're interested in one-on-one coaching with us. 1:13:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 226 - Pre & Post Workout Supplements, Reinjury Fears, CrossFit Training, Muscle Relief Aids Connect with BJ Gaddour via: Facebook Twitter Instagram YouTube Check out his multiple website platforms: Garden of Gainz The Daily BJ Tune into The Weekly BJ Podcast     JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 227 - BJ Gaddour: Has The Fitness Industry Let Us Down? We hope you have gained more knowledge on how to be a healthier you.

How can MSM powder improve your health without the risk of side effects? What are the top benefits of MSM powder? Should you be taking it?   In this #TBT podcast episode, Devon and I are discussing what MSM powder is, what the full benefits of it are, and where else you can find the same nutrients and benefits such as in vegetables. Click here to see the original show notes Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group Check out the 7 Day Paleo Reset

A ton of awesome questions from members of the Open Sky Fitness Podcast Group on Facebook were submitted to us recently so today we're taking the time to answer them for you. If you ever have a question or need help with something, you can always ask in the Facebook group and either we or someone in the group can help you out.   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   Questions we'll be going over include: Muscle rubs, creams, balms, and oil (cold, hot, herbal, Hanako, arnica, CBD/cannabis etc.) - How do they work? Are they actually good for the muscles? What are their benefits? How can I get over my fear of reinjury or injuring someone else during a workout, practice, or sporting event? What's Rob's favorite version of a classic exercise? Can CrossFit can be utilized in a normal strength training program? Are Nitric oxide boosters and pre-workout powders beneficial for strength and cardio training? What foods should we eat after a hard workout and how long should we wait to eat them?       What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 225 - The Alzheimer's Solution: How to Prevent It With Nutrition with Ralph Sanchez 1:50 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook 4:00 The benefits of reaching out for help from someone like a business coach or personal coach to help make decisions and get unstuck. 6:30 Our one-on-one coaching services that are currently available to help you with your wellness journey. 8:30 Why you have to take care of your health first before helping other people. 10:20 First Question: Muscle rubs - Are they actually good for the muscles? What are their benefits?  How do they work? 30:00 Second Question: How can I get over my fear of reinjury or injuring someone else during a workout, practice, or sporting event? 38:00 Rob's favorite variations of classic exercises. 46:20 Can CrossFit can be utilized in a normal strength training program? 55:35  Are Nitric oxide boosters and pre-workout powders beneficial for strength and cardio training? 59:30 How to stay energized during a workout besides pre-workout powders and supplements. 1:00:00 Pros and cons of pre-workout supplements. 1:06:00 Protein shakes vs. food after a workout? 1:10:00 How to see if the protein shake or food is giving you the better result. 1:11:40 Final comments with Rob and Devon 1:12:00 Check out our Open Sky Fitness Podcast Group on Facebook 1:12:10 Contact Devon and I if you're interested in one-on-one coaching with us. 1:13:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 225 - The Alzheimer's Solution: How to Prevent It With Nutrition with Ralph Sanchez Check out Jay Ferruggia's Renegade Strength Camp Learn more about Bret Contreras of the Glute Lab You might be interested in these other Open Sky Fitness Podcast episodes: OSF 127 - DOMS: Delayed Onset Muscle Soreness OSF 148 - Mark Sisson: How To Heal Your Body With The Primal Blueprint  OSF 171 - Dan John: Getting Strong Is Simple...Not Easy OSF 215 Mike Matthews - How To Get Bigger, Leaner, Stronger OSF 218 - Perfectionists vs. High Achievers: Which One Are You? JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 226 - Pre & Post Workout Supplements, Reinjury Fears, CrossFit Training, Muscle Relief Aids! We hope you have gained more knowledge on how to be a healthier you.

Primal Potential Podcast host, Elizabeth Benton shares her top weight loss strategies this week! Click here to see the original show notes Please leave us a review at http://openskyfitness.com/review Check out the 7 Day Paleo Reset In this week's TBT, Elizabeth Benton, from Primal Potential Podcast, shares her best “weight loss strategies” on how to stay motivated, not make excuses, and how to build a routine. Since she was seven, Elizabeth has been obsessed with fat loss and yet she grew to become a 350 pound adult. As an obese woman, she worked in the health care industry developing anti-obesity programs, as well as in the dietary supplement world. Despite all the information she gathered, it didn’t help her to lose the weight. She knew she had to switch her plan of action and went back to the basics, breaking all the dieting rules. With this new lifestyle she lost over 150 pounds.

99.8% of drug trials have failed. There is no solution and nothing on the horizon for Alzheimer's disease in the pharmaceutical industry. Everything in terms of prevention with nutrition, lifestyle, and diagnosing some of the interrelated risk factors associated with dementia and Alzheimer's disease is on the rise. - Ralph Sanchez   Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   This week, we're joined by author of The Diabetic Brain in Alzheimer's Disease, Ralph Sanchez, M.T.C.M., CNS, D.Hom. Ralph has an incredible background of discovering that he needed to heal his mind and body after being exposed to pesticides and mercury toxins. Eventually, this led him down the path to investigating Alzheimer's disease and how we can prevent it through natural, non-processed foods. As you tune into today's episode, you will learn about: The connection between Chinese medicine, functional medicine, and homeopathy. The importance of understanding your family's health history and how it will impact your health. How the medical system differs from a holistic approach. Nutrition and how it affects our chances for heart disease, type 2 diabetes, and Alzheimer's. About his new upcoming book, The Improved Mind Diet, and the impact that the Mediterranean Diet and DASH has on diabetes. The benefits of leafy greens and berries with the Mind Diet; especially blueberries for the mind's health. How to transition into a whole foods diet with ease. Why diet and exercise are the fundamental tools to Alzheimer's prevention.   The Diabetic Brain Click here to get your copy of The Diabetic Brain in Alzheimer's Disease The incidence of Late-onset Alzheimer's disease is expected to triple by the year 2050. An emerging and compelling explanation to this alarming projection is the biological phenomena of a brain insulin resistance and the underlying risk factors that are associated with it. The Diabetic Brain in Alzheimer's Disease ebook is a thorough and revealing overview of how and why Alzheimer's is so prevalent. It's a vital read for anyone wishing to arm themselves with the powerful knowledge that can slash their risk for dementia and preserve their cognitive function into the golden years ahead of them. Key Points Include: How brain insulin resistance contribute to the risk of Late-onset Alzheimer's disease The biological links between type 2 diabetes and cardiovascular disease to Late-onset Alzheimer's disease The role of inflammation and oxidative stress in the development of Late-onset Alzheimer's disease The importance of understanding the identifiable risk factors that are linked to dementia disorders Why it is vital to proactively take steps now to save your brain   About Ralph Sanchez Ralph Sanchez, M.T.C.M., CNS, D.Hom., is a complementary healthcare practitioner and currently maintains a consulting service in functional medicine that includes a particular emphasis on a "Personalized Brain Health and Renewal Program". Mr. Sanchez resides in Northern California. Mr. Sanchez holds a Master's degree in Traditional Chinese Medicine, is a board-certified nutrition specialist, and has a diplomate certification in homeopathic medicine.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 224 - How To Suppress Hunger to Maximize Weight Loss 1:40 About today's show with Ralph Sanchez - How to prevent Alzheimer's through nutrition. 2:40 Join the conversation in our online Open Sky Fitness Podcast Group on Facebook 3:30 What Rob learned from participating in Jay Ferruggia's Renegade Strength Camp 6:30 How we can continue to grow and train our mind and body. 10:40 Rob and Devon's future plans for Open Sky Fitness. 14:30 Introduction to Ralph Sanchez 16:40 The exposure to pesticides he had experienced through working in landscaping and the negative effects they had on his health. 18:20 How he ended up in acupuncture school to learn about health and how to help people. 19:20 His credential in homeopathic medicine and journey towards healing his own health issues through functional medicine. 19:50 The connection between Chinese medicine, functional medicine, and homeopathy. 20:40 What symptoms he experienced from being around pesticides so much during his landscaping work. 22:00 The increase of mercury poisoning in his body due to pesticides and how a detoxification improved his health drastically. 25:40 The concussion he received from a car crash and how that along with the pesticides and mercury really impacted his brain's health. 26:30 The groundbreaking discovery of the genetic risk factor, APoE4, linked in those with Alzheimer's. 28:00 His parent's backgrounds as far as health and working with metals in factories and how that exposure impacted their health. 30:00 The importance of understanding your family's health history and how it will impact your health. 31:50 How the medical system differs from a holistic approach. 35:10 Nutrition and how it affects our chances for heart disease, type 2 diabetes, and Alzheimer's. 37:10 About his new upcoming book, The Improved Mind Diet, and the impact that the Mediterranean Diet and DASH has on diabetes. 39:50 The benefits of leafy greens and berries with the Mind Diet; especially blueberries for the mind's health. 40:50 Issues some people face with eating carbohydrates and why we've turned to follow a more low-carb diet. 44:00 Analyzing our health through blood markers. 47:30 What foods we should be avoiding from packaged process goods. 48:30 How can we transition into a whole foods diet with ease? 50:00 Why we need to add more Omega 3 foods to our diet. 51:20 Rob and Devon's Pale-based diet and why they don't eat nearly as much protein as a strict Paleo diet calls for. 52:10 Why diet and exercise are the fundamental tools to Alzheimer's prevention. 55:30 How to connect with Ralph. 57:20 Final comments with Rob and Devon 1:05:45 Check out our Open Sky Fitness Podcast Group on Facebook 1:02:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 224 - How To Suppress Hunger to Maximize Weight Loss Connect with Ralph Sanchez via: Facebook Twitter Google+ Check out Jay Ferruggia's Renegade Strength Camp Listen to Renegade Radio with Jay Ferruggia - Ep. 87 How To Be A Man Of Value: Mike DeSanti Learn about the Founder of Functional Medicine, Dr. Jeffrey Bland Find out more about the MIND Diet You might be interested in these other Open Sky Fitness Podcast episodes: OSF Dr. 097 Loren Cordain: The Origin of the Paleo Diet  OSF 218 - Perfectionists vs. High Achievers: Which One Are You? OSF 222 - What Fish Should You Avoid At The Supermarket?   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 225 - The Alzheimer's Solution: How to Prevent It With Nutrition with Ralph Sanchez! We hope you have gained more knowledge on how to be a healthier you.

Leave a review by going to reviewourpodcast.com All show notes can be found at http://openskyfitness.com/how-to-lose-30-pounds-in-3-weeks-with-sean-hyson-ep-65/

What is hunger? Are you actually hungry or are you just craving food because you drove past a McDonald's? Today, Devon and I are going to share why we crave foods when we do, what hunger actually is, and our top 20 tips on how to suppress hunger and food cravings to maximize your weight loss results. Click here for the entire show notes Please leave us a review at http://reviewourpodcast.com Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset! Tune in and learn more as we dive into our top hacks to reduce hunger.  Add more fiber-rich foods to your diet. Drink coffee; especially decaf coffee. Nibble on dark chocolate or something bitter. Eat more protein/lean meats during meals compared to fatty meats like buffalo wings or rib eye steaks. How eating more protein rather than carbohydrates will help increase your weight loss results. Slamming your water - drink 2-3 glasses of water 10 minutes before your meal or start your meal off with a soup. Eat mindfully by thoroughly chew your food and slowing down how much you're eating by being present in the moment. Eat solid foods rather than liquid foods (except for hearty soups) like sugary smoothies or juices. Raw ginger root; a natural appetite suppressant you can consume as tea or add to meals. Also improves leptin response. Incorporate more spices into your day to day life by cooking or meal prepping with them. Eating small plates and taking breaks. Exercise because it mutes the hunger trigger in your brain. Get enough sleep at night. Eat more Omega 3 fats like grass-fed beef, nuts, ghee, or fatty fish like salmon. Drink yerba mate which is similar to coffee or green tea. Drink green tea or green tea extract. Avoid all you can eat restaurants at all costs or go in with a plan of using a small plate, take breaks, and drink lots of water. Chew sugar-free gum without artificial ingredients. Have a shot of vinegar especially after or during a high-carb meal and help gut health. Take the most important vitamins such as probiotics or Vitamin D but be careful about which brands you select. Avoid sugar and processed foods that come in in all shapes and forms.     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 1:20 What today's sh0w is all about: reducing your hunger pains. 1:30 Check out last week's show: OSF 223 - How To Stop Self-Sabotaging Your Health With Lisa Thomas 1:55 Check out our online Open Sky Fitness Podcast Group on Facebook 3:00 What Rob is doing to get to know himself better and how you can do the same. 3:30 Why Rob decided to build a shed from start to finish and what the process has been like for him so far. 7:15 The benefits of doing something physical that doesn't just include lifting weights. 10:30 How to reduce and control your food cravings. 11:30 When you crave food, are you actually hungry? What is hunger? 13:00 Hunger doesn't happen right away when you see food; it's a build up until you're actually hungry and need food. 14:00 Energy dips could lead to hunger too that you shouldn't ignore. 15:00 Noises your stomach will make when it's actually hungry. 15:50 Craving fast food isn't the same as being hungry. 17:00 Other false hunger triggers: emotional and physical. 20:00 You confuse hunger for dehydration and feeling thirsty. 20:25 Smelling something good automatically triggers food cravings. 21:00 Not eating enough whole foods leads to you still being hungry constantly. 21:50 Learning your specific hunger triggers and food cravings. 22:10 Other triggers that lead you to food cravings such as people and scenarios. 25:00 How sugar has become more and more a part of our daily lives than it was in the past; especially with celebrations. 29:30 Our top 19 tips on how to control your hunger.  30:00 1) Add more fiber-rich foods to your diet. 31:25 2) Drink coffee; especially decaf coffee. 33:00 3) Nibble on dark chocolate or something bitter. 34:15 4) Eat more protein/lean meats during meals compared to fatty meats like buffalo wings or rib eye steaks. 36:30 How eating more protein rather than carbohydrates will help increase your weight loss results. 38:30 5) Slamming your water - drink 2-3 glasses of water 10 minutes before your meal or start your meal off with a soup. 40:30 6) Eat mindfully by thoroughly chew your food and slowing down how much you're eating by being present in the moment. 42:10 7) Eat solid foods rather than liquid foods (except for hearty soups) like sugary smoothies or juices. 44:20 8) Raw ginger root; a natural appetite suppressant you can consume as tea or add to meals. Also improves leptin response. 46:20 9) Incorporate more spices into your day to day life by cooking or meal prepping with them. 47:45 10) Eating small plates and taking breaks. 49:55 11) Exercise because it mutes the hunger trigger in your brain. 51:40 12) Get enough sleep at night.  52:50 13) Eat more Omega 3 fats like grass-fed beef, nuts, ghee, or fatty fish like salmon. 54:00 14) Drink yerba mate which is similar to coffee or green tea. 55:40 15) Drink green tea or green tea extract. 56:55 16) Avoid all you can eat restaurants at all costs or go in with a plan of using a small plate, take breaks, and drink lots of water. 58:40 17) Chew sugar-free gum without artificial ingredients. 1:00:00 18) Have a shot of vinegar especially after or during a high-carb meal and help gut health. 1:01:00 19) Take the most important vitamins such as probiotics or Vitamin D but be careful about which brands you select. 1:03:20 20) Avoid sugar and processed foods that come in in all shapes and forms. 1:05:00 Final comments with Rob and Devon 1:05:45 Check out our Open Sky Fitness Podcast Group on Facebook 1:06:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 223 - How To Stop Self-Sabotaging Your Health With Lisa Thomas   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 224 - How To Suppress Hunger To Maximize Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

Rather than just going to the gym and randomly selecting workouts to do, it’s always best to go in with a plan. Click here to see the original show notes Check out OSF 206 The Power of Mindset: Fixed vs. Growth Mindsets Read The Power of Curiosity by the Harvard Business Review Please leave us a review at http://openskyfitness.com/review Check out the 7 Day Paleo Reset That’s why on this week’s TBT episode of the Open Sky Fitness Podcast, Devon and I are sharing the pros and cons of both split and full body workouts PLUS when one type of workout is better than the other. Either is great and you will see benefits with both. However, if you are hitting a plateau and not seeing any new results, you might want to try something new.

When we follow our gut, it's the brain of our instincts. If we follow our gut instinct, it's only going to help us bring purpose into our lives." - Lisa Thomas   Click here for the entire show notes Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset!   This week, we have a really special guest! In fact, we're talking about something that doesn't normally come up on the show. As you tune in, Transformational Energy Healer, Lisa Thomas, shares how she discovered she had spiritual gifts and what she's doing to help people release inherited thoughts and emotions that have been past down in their families for generations. More specifically, she's sharing how she helps people see a different way of looking at themselves, their health, and their lifestyle.  She also teaches us how we can embrace our abilities and skills in order to share them with the rest of the world. As you listen to our conversation, you'll learn all about:  Roadblocks that people often run into around self-sabotage and procrastination in both their personal and professional lives. Differences between therapy and energy healing plus how they work together. How energy healing helps people let go of addiction. Why we self-sabotage ourselves. How shame can manifest into self-sabotage. Why we're addicted to feeling overwhelmed and thrive on being worried about something. What steps we can take to be more present in our lives, health, and the world around us.   Lisa's Free Gift to You: 2 Full-Length Healing Meditations Receive your FREE gift from Lisa here Tap into your power. Release what holds you back from living fully present. Healing Meditations help you remove blocks and access energy to create the life you desire.   Taming The Sugar Tiger In this Healing Meditation with Energy Expert, Lisa Thomas, you will discover new ways to release what is holding you back and keeping you attached to unhealthy behaviors around food — namely sugar.       Releasing The Weight That Doesn’t Serve You Extra weight wears on you emotionally, as well as physically. Release the “burden energy” and the weight will follow. This 73-minute Healing Meditation recording goes even deeper with a BONUS Hypnosis Session. In addition to the Healing Meditations, you will also receive powerful Affirmations to help you get the most out of the mediations.   About Lisa Thomas Transformational Energy Healer, Lisa Thomas, has the privilege of working with talented people from all walks of life. She empowers individuals to reach their full potential, by removing inherited emotional blocks, such as fear of success, fear of failure, anxiety, procrastination, excess weight, fear of public speaking, false money beliefs, relationship drama and business stagnation. Everyone deserves to be seen, heard and known for who they are. Lisa’s expertise in removing negative energy and inherited patterns empower people to get their gifts, talents, and ideas into the world, more confidently and in alignment with their Soul’s purpose. Lisa is dedicated to breaking cycles of struggle and negative patterns, drawing on her lifelong access to Source energy and an intense study of various holistic healing methods. You don’t have to live with those roadblocks any longer. You don’t have to live a life that is less-than. Let Lisa help you clear the path. It is time for you to have the support you need. It is time for you to let go of what is tying you down so that you can be free to live a life you love. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:20 About today's podcast episode with Energy Healer, Lisa Thomas. 1:30 Check out last week's show: OSF 222 - What Fish Should You Avoid At The Supermarket? 4:00 Why we're taking a pause from the Sky Fit Challenge 8:00 The benefits of shifting and looking at what's the most important thing in your life right now. 10:00 Find out where your life is out of alignment with the Wheel of Wellness episode 151 11:00 What we'll be focusing on during this break from the SFC to help revamp our community. 13:50 Introduction to Energy Healer, Lisa Thomas 14:30 How they met via the New Media Summit. 15:40 Lisa's backstory of having a science-based career, what it means to become an Energy Healer, and how she chose to be present with her spiritual gifts. 16:30 Her spiritual gifts of being both clairaudient and clairvoyant and having the ability to see people who have passed away. 18:00 Why she wanted her spiritual gifts to go away but eventually turned towards using them to help other people change their lifestyles by changing their energy. 20:30 The great amount of inherited anxiety is part of her family's bloodline and how working with an Energy Healer led her to want to become one herself. 22:00 The difference it made for her to become certified by The Emotion Code compared to other certifications she already had. 23:00 How her Emotion Code Certification and gifts have allowed her to help people release themselves from inherited patterns. 23:40 Constellation healing that Devon uses and whether it's similar to what Lisa does. 26:00 Rob and Devon's experience working with psychotherapists and how it's been beneficial to them but also takes some time to actually heal. 27:40 How she works in conjunction with therapists to sort through all the information, feelings, and ongoing emotions. 28:15 The difference between therapy and what she does as an Energy Healer 30:00 The pattern of turning inwards on yourself and how to work through it in both energy healing and therapy. 34:40 How she helps people let go of their sugar addiction. 37:20 What came up with one client with the word, "compelled." Why do we feel compelled to act a certain way? 40:00 Why do we self-sabotage ourselves? Why is "shame the most inherited emotion?" 41:00 How shame manifests into self-sabotage. 42:40 How we get addicted to feeling overwhelmed and thrive in worry and anxiety to feel normal. 44:00 Patterns of feeling really uncomfortable with yourself to lead to thriving in overwhelm. 46:00 What steps we can do to be more present in ourselves and what's happening in our lives. 47:50 What happens to women when we take on the role of being people pleasers and carrying the burdens of others. 49:50 Gifts from Lisa to help with healing through meditation. 51:30 Final comments with Rob and Devon 1:22:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Learn more about the Sky Fit Challenge Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 222 - What Fish Should You Avoid At The Supermarket? Connect with Lisa Thomas via: Facebook Instagram YouTube Receive your 2 FREE Healing Meditations from Lisa Read The Emotion Code by Bradley Nelson Learn more about the Emotion Code Certification Check out New Media Summit Realign and refocus your priorities with OSF 151 - Improve Your Life With The Wheel of Wellness Tune into our episode on perfectionism: OSF 218 - Perfectionists vs High Achievers: Which One Are You?   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 223 - How to Stop Self-Sabotaging Your Health with Lisa Thomas! We hope you have gained more knowledge on how to be a healthier you.

On today’s #TBT show, we talked to Mark Bell, the founder of Super Training Gym, Power Magazine and inventor of the Sling Shot. Mark is a former professional wrestler. He began lifting weights at age 11 and entered into powerlifting when he was 13. He has lifted 1,025lb squat, a 832lb bench press and a 738 lb deadlift. He explained to us how weight lifting affects your body. “Your arms are like shock absorbers,” he told Rob. “Your biceps and your forearms are there to help you absorb the shock of the weight on the way down.” Click here to see the original show notes Check out this week's podcast episode - OSF 222- What Fish Should You Avoid At The Supermarket? Please leave us a review at http://openskyfitness.com/review Learn more about the Sky Fit Challenge Check out the 7 Day Paleo Reset Be a part of the conversation in our our Open Sky Fitness Podcast Facebook Group and check out upcoming Facebook Live Q&As!

There are a lot of ideas, theories, and claims out there as to what fish you should eat and avoid. However, it all becomes muddled very easily and both Devon and I wanted to clarify which fish you should avoid (and why) versus which fish are okay and healthy to eat. As you tune in, today we'll cover: The difference between Omega 3s and Omega 6s Which fish we should be consuming the most on a regular basis. Farm-raised fish vs. Wild caught fish and the sustainability of both Mercury and radiation poisoning - do we have to be so concerned about it? Raw vs cooked fish - Is one better than the other? Click here for the entire show notes Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Do the 7 Day Paleo Reset! Omega 3s vs Omega 6s What's the difference between fish with Omega 3 fatty acids and those Omega 6 fatty acids? Fish with Omega 6s have pro-inflammatory fatty acid and fish with Omega 3 have anti-inflammatory fatty acid. So, what's best? When it comes down to it, we want a good amount of both to help balance the amount. Omega 6 actually comes from a lot of processed foods like soybean oils, fried foods, and canola oil. Therefore, the best thing is to eat fish with lots of Omega 3 fatty acids to balance all the other Omega 6 fatty acids we regularly consume.   Farm-Raised vs Wild Caught Fish Whether commercial fish is farm-raised or wild caught, they both have various cons. On the other hand, when it comes to sustainability, there are different types of fish that are okay and even really beneficial in some cases to eat. The Pros & Cons of Farm-Raised Commercial Fishing The problems with farm fishing include: Farming carnivorous fish that have to feed on other fish like sardines and anchovies The amount of waste that's created by the fish in such a tiny environment Using nets too close to migrating fish which will be affected by the excess amount of waste caused by farmed fish Pesticides being used to control diseases which can also leak into surrounding waters in the environment Ichthyophthirius multifiliis commonly called ich or ick which can lead to white spot disease in both the farmed-fish which can also spread to wild fish. Mangroves and wetlands being destroyed to create fish farms. However, these farm-raised fish are okay to eat as far as sustainability: Tilapia Catfish Arctic Char Cobia Shellfish The Pros & Cons of Wild-Caught Commercial Fishing The problems with the fishing commercial industry and wild-caught fish: Over-fishing Illegal fishing Throwing out fish they don't want Catching endangered species like sharks and turtles The fishing gear itself ruining coral reefs and the ocean environment Wild-caught fish that are okay to eat as far as sustainability:   The Best Fish To Buy According to the Monterey Bay Aquarium's Seafood Watch, the best fish we can eat are and in the following order: Atlantic Mackeral Salmon Herring Sardines Oysters Anchovies Cavier Fish that have the lowest amounts of selenium to mercury ratios that you should avoid. Pilot Whale Fish Shark King Mackeral Swordfish Tilefish As far as in the USA, other great fish we can find here include: Arctic Char Catfish (USA made) Cod (Pacific) Clams, Muscles, & Oysters Salmon (New Zealand) Shrimp (USA farmed) Good alternatives: Cod (Atlantic/Pacific) Salmon (Canada Pacific/ USA) Fish to avoid: Salmon (Canada Atlantic, Chile, Norway, Scotland) Cod (Atlantic: Canada/ USA) Cod (Pacific: Japan, Russia)   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 221 - 10 Vital Habits For Building Muscle Mass And Losing Body Fat with Jason Leenaarts 3:30 Why it's so important to drink at least 80 oz of water a day. 5:00 What other habits you can expect to build on to help lose weight during the Sky Fit Challenge including adding more vegetables to their meals. 6:30 What kinds of workouts we do during the Sky Fit Challenge. 7:30 The benefits of focusing on staying away from processed foods and sugars during the Sky Fit Challenge. 11:10  Why we chose to talk about seafood and nutrition today. 12:00 How often you should have fish and what nutrition benefits it has. 13:20 All about Omega 3s vs Omega 6s 16:00 The amount of Omega 6 fatty acids in our system and the cons to that. 16:30 Benefits of balancing our omegas by consuming fish with fatty Omega 3 acids. 17:00 Which fish have the highest amount of Omega 6 and Omega 3 fatty acids that we should be consuming the most on a regular basis. 21:30 The differences between farm-raised and wild caught fish, pros and cons, plus which fish are best to eat from each category. 33:00 How fish ranches work and why they're not a good thing. 36:00 Mercury - When did we become so concerned about it? Should we be concerned about it? Which fish actually have mercury? 36:50 Where mercury actually comes from in our environment and how the fish get it. 37:30 Why mercury isn't as much of an issue as we used to think it was because of the high amounts of selenium in some fish. 39:00 Which fish have the lowest amounts of selenium to mercury ratios that you should avoid. Pilot Whale Fish Shark King Mackeral Swordfish Tilefish 39:45 How environmental protective agencies led us to be more fearful of mercury in our fish. 40:40 The amount of radiation that's actually in fish. 44:20 Raw vs Cooked Fish - is there a difference? 45:20 The general list of best fish to consume, different alternatives, and what's best to avoid 46:40 Final comments with Rob and Devon 1:22:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 221 - 10 Vital Habits For Building Muscle Mass And Losing Body Fat with Jason Leenaarts Learn more about the best fish to buy from the Monterey Bay Aquarium's Seafood Watch   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 222 - What Fish Should You Avoid At The Supermarket? We hope you have gained more knowledge on how to be a healthier you.

Health is not only about fitness and nutrition, it’s also about balancing all of the other aspects of your life. – Devon Dionne On this week’s #TBT episode, Devon and I are sharing one of the best tools to help you take the first step to owning your wellness: The Wheel of Wellness. Health and wellness is more than just eating healthy every day and hitting the gym a couple of times a week. It can be about mindfulness, relationships, self-purpose and more. To help you get a better understanding of your health and wellness, we’ve broken it down into 12 different categories. The 12 Sections for the Wheel of Wellness: Nutrition Physical Fitness and Activity Health Relationships Career Finances Spirituality Creativity, Fun, and Recreation Self-Love Personal Growth and Education Environment and Nature Self-Purpose and Service to the Community CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!   Click here to see the original show notes and get your FREE WHEEL OF WELLNESS DOWNLOAD Please leave us a review at http://openskyfitness.com/review Learn more about the Transition and Sky Fit Challenge Check out the 7 Day Paleo Reset Be a part of the conversation in our our Open Sky Fitness Podcast Facebook Group and check out upcoming Facebook Live Q&As!

If we focus on whole foods, hands down; we're going to up the nutrients that we're bringing in to the point where we probably don't have to supplement in nor count calories and will start losing weight immediately. Eating a whole food diet is almost a 180-degree switch. - Rob Dionne  CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE! Deal ends October 7th! Click here for the entire show notes Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challenge! Do the 7 Day Paleo Reset! 10 Vital Habits To Build Muscle Mass & Lose Body Fat   "If you've got a grateful mindset, I think you'll be able to weather the peaks and valleys a lot better." - Jason Leenaarts   I'm really excited for you to hear this episode because we're doing something unique this time! This week, fellow personal trainer, Author of The Revolution Is You!, Owner of RevFit Therapy and host of the Revolutionary You! Podcast, Jason Leenaarts, joined me and we shared our own top 10 vital habits for building muscle mass and losing body fat. It was a super fun conversation to bounce off ideas about health, fitness, and nutrition plus share our experiences as personal trainers and podcast hosts.   Jason's Top 10 Vital Habits   "A lot of people think that if they're going to lose weight, then they have to start running but they don't. All they have to do is just start moving more than compared to what they normally do and find out how to make that effort progress." - Jason Leenaarts   From good habits (#10) to the most important (#1), here is Jason's list: 10. Have the right supplements for the right goal. 9. Go for half the starches, twice the veggies. 8. Get the steps in each day 7. Plan predictable, controlled meals that require little to no brainpower. 6. Practice gratitude regularly. 5. Strength train 2-3 times a week. 4. Track your progress with data: workouts, weight, body measurements etc. 3. Get more consistent with your new habits. 2. Manage your sleep. 1. Eat for the goal.   Rob's Top 10 Vital Habits   Beginning with good habits (#1)) to the most important (#1), here is Rob's list: 10. Water - Drink 80-100 oz of water a day. 9. Eat 2-3 servings of veggies a day. 8. Eat all whole foods. 7. Batch cook, meal prep, eat same food daily, weekly, monthly. 6. Minimize or completely eliminate sugar and processed foods from your diet. 5. Schedule everything that's going on in your life. 4. Get into the habit of outsourcing tasks you're not great at or ones that take up too much time. 3. Recovery - you have to get in the habit of resting. 2. Move for at least 20 minutes a day. 1. Lift heavy things consistently.     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 About today's episode with Revolutionary You Podcast Host, Jason Leenaarts on the 10 Vital Habits for Building Muscle Mass and Losing Body Fat 2:50 Check out our upcoming Facebook Live event in the Open Sky Fitness Podcast Group on How to Kickstart Your Metabolism on Thursday, October 4 3:30 Check out last week's show: OSF 220 - Cortisol: 10 Ways To Manage & Reduce Stress 5:40 Get in on the 50% off Sky Fit Challenge discount until October 7 7:50 Introduction to Jason Leenaarts 11:10 How Jason got into personal training for a career. 14:00 Why he began his podcast, Revolutionary You! and what it's all about. 15:00 How Rob got into being a personal trainer once he moved to Los Angeles. 17:45 Why Rob, like Jason, also wasn't interested in creating a podcast solely for personal trainers. 20:00 The immense amount of podcasts that are out there that you can listen to for free. 22:30 Our individual lists for our top 10 habits to lose weight and gain muscle. 23:00 Number 10 27:30 Number 9 32:20 Number 8 35:40 Number 7 41:40 Number 6 48:20 Number 5 51:30 Number 4 56:40 Number 3 1:00:40 Number 2 1:03:50 Number 1 1:19:00 Final comments with Rob and Devon 1:21:10Turn your health around with an awesome community in our Sky Fit Challenge 1:22:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 220 - Cortisol: 10 Ways To Manage & Reduce Stress Visit Jason Leenaarts' official website Connect with Jason Leenaarts and RevFit Therapy via: Facebook Twitter Instagram Tune into the Revolutionary You! Podcast: #100-Dan John: Longevity #52-Sustainable Approaches To Food And Fitness With Dr. Mike Israetel #136-Dr. Yoni Freedhoff: Dieting Strategies and Overcoming Dogmatic Beliefs Learn more about Podcast Strategist, Elsie Escobar Find out more about the 3 Day Functional Training Summit - Perform Better You might be interested in these other Open Sky Fitness Podcast episodes: OSF 080 - Mike Israetel: Proper Weight Lifting Techniques OSF 148 Mark Sisson: How To Heal Your Body With The Primal Blueprint OSF 171 - Dan John: Getting Strong Is Simple…Not Easy OSF 220 Cortisol: 10 Ways To Manage & Reduce Stress   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 221 - 10 Vital Habits for Building Muscle Mass and Losing Body Fat with Jason Leenaarts! We hope you have gained more knowledge on how to be a healthier you.

Skin is our magic mirror. It’s right on the surface of our bodies. It’s a great opportunity to use your skin as a way to look at your overall health and to see if you’re on the right track with your lifestyle choices of there are root causes that need to be addressed. – Dr. Trevor Cates On this week’s TBT episode of Open Sky Fitness, we had Dr. Trevor Cates aka The Spa Doctorjoin us on the show. Dr. Cates is a licensed naturopathic physician with an education in science-based and integrative medicine and over 14 years of clinical experience. We had a really great conversation today about skincare and what we can do to improve our health including which foods can either help or hurt our skin.   CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!     Click here to see the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Transition and Sky Fit Challenge Check out the 7 Day Paleo Reset Be a part of the conversation in our our Open Sky Fitness Podcast Facebook Group

No matter how much you exercise or nutrients you eat, if you do not manage your stress levels, you really can't be healthy overall. We always want to look at the external world of what can we do about our health rather than look at our wellness internally. Being healthy isn't just about being at a certain weight but also about feeling happy and knowing how to manage our stress. If you don't know how, then you're going to sabotage your weight loss and health goals." - Devon Dionne CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!   Click here for the entire show notes and a FREE GRATITUDE JOURNAL DOWNLOAD Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challenge! Do the 7 Day Paleo Reset!   On this week's episode of the Open Sky Fitness Podcast, we're discussing an important topic: stress. In our talk, Devon and I will go over what it is, external vs. internal stress, how it affects our bodies, and how to reduce and manage it. Why is understanding stress so important? A lot of people don't actually focus on this aspect of their health when they should because being stressed is actually a big problem for your health. Very often stress is actually all based on your own perception and control over a situation. There are both internal and external factors that can affect it.   Health Problems Brought On By Stress   "Stress increases more stress in so many ways." -Devon Dionne   There are numerous problems that are brought on our minds and bodies because of stress including: Weight gain Hyperthyroidism Heart disease Sleep problems Gut health issues Slow metabolism Memory loss Anxiety     10 Ways To Manage & Reduce Stress   "The more you can focus on the positive and less on the negative, the better you'll feel. It's really not that complicated." - Rob Dionne   Here are ten effective ways to both manage and reduce your stress. Don't worry over trying to do all ten at once. Instead, we suggest you focus on doing two of them this week as a way to begin helping your stress levels. Sleep more and use less blue light in daily life Eat healthy, nutritious foods while reducing gluten, caffeine, and sugar Exercise - balance the amount while still challenging yourself Meditation - Breathwork or an activity like yoga Spend time with friends and loved ones Make time for yourself to do things that you love to do Visit with a therapist to talk about what's going on in your life Shift your perception of what's happening around you Keep a gratitude journal to write in every day, week, or on a regular basis Plan efficiently, prioritize, and avoid situations or people that cause you to stress out like news on TV or being on social media   Free Gratitude Journal Download To help you begin focusing on healing from stressful thinking or anxious thoughts, we've put together this Free Gratitude Journal that you can download here: Download Gratitude Journal     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 About today's episode - stress and how to manage it 2:00 Check out last week's show: OSF 219 - Combating Anxiety & Depression With Anthony Treas 2:20 Tune into our past #TBT episode with Tony Horton 3:00 Sign up now and get 50% off on our next Sky Fit Challenge 4:00 What is cortisol? What is stress? 7:00 External Stress vs. Internal Stress and the health problems they cause. 11:50 How stress directly relates to our weight, reproductive system, mood, and alertness. 14:00 Adrenaline vs. cortisol hormones. 15:30 How our body creates it's own sugar and glucose to store it as fat. 18:30 The hormones, leptin and insulin, and their relationship with our stress and fat cells we produce. 21:00 Health problems caused by chronic stress. 22:30 10 Ways to manage and reduce both your stress and cortisol levels. 46:00 Get started reducing your stress with our free Gratitude journal you can download. 49:00 Continue the conversation in our Open Sky Fitness Podcast Group 51:00 The positive impact of being more structured and organized can have on your life.  52:30 Final comments with Rob and Devon 53:00 Turn your health around with an awesome community in our  Sky Fit Challenge 54:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 219 - Combating Anxiety & Depression With Anthony Treas Tune into our past #TBT episode with Tony Horton Learn more about stress: What is stress? | The American Institute of Stress Find out more about the effects of blue light: Blue light has a dark side - Harvard Health You might find these other Open Sky Fitness episodes helpful: OSF 218 Perfectionists Vs. High Achievers: Which One Are You? OSF 194 Hack Your Digestive System OSF 182 How A Strong Community Can Save Your Life OSF 180 Adrenal Fatigue: What Is It And How Do You Heal? OSF 160 Metabolism: How It Impacts Your Weight Loss OSF 129 Active Recovery From Stress OSF 121 Keys To A Healthy Gut OSF 021 Talkin’ Sleep And Nutrition With Shawn Stevenson   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 220 - 10 Ways To Manage & Reduce Stress! We hope you have gained more knowledge on how to be a healthier you.

On this week’s #TBT episode of Open Sky Fitness, award-winning journalist,  certified strength and conditioning specialist, and author, Lou Schuler, spoke to Rob about his career and life experiences about getting fit and staying fit for life. Lou has had a career in the fitness journey for more than 20 years and has witnessed major changes and trends in the world of health. Plus we answered some questions from the Open Sky Fitness Podcast Facebook Group including: Should you do cardio before or after lifting?   CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!     Click here to see the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Transition and Sky Fit Challenge Check out the 7 Day Paleo Reset Tune into our upcoming Facebook Live on A Tutorial On How To Kick Out Your Sugar Addiction in our Open Sky Fitness Podcast Facebook Group

"The S.T.R.O.N.G. Method focuses on the brain. You have to understand that when you're trying to make any kind of change in your life, your brain is going to fight you because it only wants to work hard enough in order to keep you alive. So, if you're trying to make changes in your brain, you have to understand how you're going to be able to continue to make new neural pathways when your brain is trying to get you to stick to your old habits." - Anthony Treas   Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challenge! Do the 7 Day Paleo Reset!   CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE!   We have a very eye-opening interview today with Iraq War Veteran, Anthony Treas, who is on a mission to radically change men's mental health and the stigma of mental health. He is also the creator of the S.T.R.O.N.G. Method which is a proven method to help men eliminate anxiety to regain control over their health and mental wellbeing to become strong men. I was able to meet Anthony at a conference and while talking to him, he shared his experience with PTSD, anxiety, and starting over after being in the military and his relationship with his wife ended. Not only did he create a strategy and found a way to pick up and carry on living his life but now he's also helping people who have experienced similar or even different difficult situations and hardships. At some point in our lives we either have, are, or will experience hard moments so hopefully, this episode will help you overcome obstacles within your own life. As you listen, Anthony will share: What the S.T.R.O.N.G. Method stands for and what to expect from his coaching program. How he was able to redefine his mission and purpose after serving in Iraq. How you can begin to heal your mind and body from anxiety and depression. The impact of going on and off medicine can have on a person's mind and body. How he identified his negative thought patterns and began creating new habits to steer clear of them.     What is Men's Health Coaching? https://www.youtube.com/watch?v=9Wk53yDBcG0   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 2:00 Join us for our Facebook Live series in The Open Sky Fitness Podcast Group 2:30 About today's episode with Anthony Treas 4:00 Check out last week's show: OSF 218 -Perfectionists vs. High Achievers: Which One Are You? 4:45 Rob's story of helping his neighbor get into shape for his wedding and how he ended up doing better than most of Rob's regular clients. 8:30 The advice that Rob gave to his neighbor to do on his own as far as exercise and nutrition. 9:30 Secrets of the Sky Fit Challenge - What 4 steps you need to take to lose weight now. 11:35 Everything that's included in the Sky Fit Challenge and the extra help and support you'll receive from this awesome community. 20:50 Introduction to Anthony Treas 21:40 What his life was like before an after serving in the Iraq War. 23:00 How he stayed mentally sound and focused while still serving in Iraq when his ex-wife sent him an email that she wanted a divorce upon his return. 27:30 What was going on in his mind when he arrived back home to the USA to an empty house with no wife, not ready to see friends and no family nearby? What about other army veterans or men with similar experiences? 30:30 The transition that war veterans go through once they come back home including redefining their mission and purpose. 32:00 How a therapist helped him begin to redefine his purpose and create new goals for himself such as start taking online classes which included one on health and wellness. 34:00 The fact that there's such a lack of support out there for men's mental health compared to women. 36:40 What steps men can take towards healing their anxiety and depression. 37:30 How he came to get to the point of deciding to have a brain scan to truly understand his brain's health. 39:00 The impact going off medicine had on his mind's and body's health. 40:00 How he came to discover that some of his symptoms were all based on mental thought patterns. 42:40 His S.T.R.O.N.G. Method and why the first part focuses solely on understanding and learning the brain plus what you truly want. 45:00 What the S.T.R.O.N.G. Method stands for. 45:30 Why goals take time to come true and you have to be fully committed. 58:00 What advice he'd give to his younger self. 1:01:00 What to expect from Anthony and his coaching style when you work with him. 1:05:00 Final comments with Rob and Devon 1:07:00 Turn your health around with an awesome community in our  Sky Fit Challenge 1:09:00 Stay tuned for our upcoming series of Facebook Lives in The Open Sky Fitness Podcast Group 1:10:40 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 218 -Perfectionists vs. High Achievers: Which One Are You? Connect with Anthony Treas via: Facebook Twitter YouTube LinkedIn Learn more about the S.T.R.O.N.G. Method and Coaching Tune into the S.T.R.O.N.G. Men Podcast Check out Rob's episode on the S.T.R.O.N.G. Men Podcast Find out more about my business coach, Will Irish   JOIN THE SKY FIT CHALLENGE! CLICK HERE TO GET 50% OFF ON THE SKY FIT CHALLENGE! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 219 - Combating Anxiety & Depression with Anthony Treas! We hope you have gained more knowledge on how to be a healthier you.

You’ve probably heard of the P90, P90x, and 10 Minute Trainer  programs etc. However, you may not know the entire story of how the creator, Tony Horton, was inspired and came to devise these programs. Due to his workout programs, books, and more, he has completely changed the face of fitness as we know it. Click here to see the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Transition and Sky Fit Challenge Check out the 7 Day Paleo Reset Tune into our upcoming Facebook Live on A Tutorial On How To Kick Out Your Sugar Addiction in our Open Sky Fitness Podcast Facebook Group On this week’s TBT podcast, Rob had a lively one-on-one with Tony about his background story, commitment to fitness, nutrition values and most of all- his career. As a result of all he’s done, 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. Further more, 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.  

"Perfectionism is the enemy of progress." - Winston Churchill   GOING ON NOW! CLICK HERE TO JOIN US FOR OUR 5-WEEK TRANSITION CHALLENGE AND THE NEXT 8-WEEK SKY FIT CHALLENGE!   Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challenge! Do the 7 Day Paleo Reset! Being a Perfectionist - Good or Bad?   "Have no fear of perfection, you'll never reach it." - Salvador Dali   A lot of people take pride in calling themselves a perfectionist because they associate it with being a hard worker. However, is it actually good for our mental and emotional health? For the majority of us self-proclaiming perfectionists, living that way can set you up for so much anxiety and stress which isn't good at all. The Opposite of Perfectionist - Being a High Achiever A high achiever can strive for excellence with the amount of progress they make because it provides them the opportunity to learn and grow. Meanwhile, a perfectionist's focus on achievement is so much less forgiving and they tend to beat themselves up over any mistake which robs them of any satisfaction and pride in their work or any happiness on the progress they've made. Hitting a goal is not the same as being perfect. Our society molds us to think we have to get straight A's in order to be successful; that we have to be perfect in order to be successful. High achievers know that it's okay to fail and they see it as a way to learn.   "Perfectionists will stress more and achieve less than high-achievers. High-achievers will always achieve more because they're enjoying the process of learning." - Rob and Devon Dionne     Are You A Perfectionist or A High Achiever? A high achiever feels the pull and is drawn towards a goal. While a perfectionist feels pushed and stressed over the idea they have to do it or there's something wrong with them.  If you're on the fence whether or not you're a perfectionist or a high achiever, here are the top 10 signs for both categories:   The Top 10 Signs That You're A Perfectionist You see success as an all or nothing situation. Anything short of success means failure. You have a fear of failure which leads to you becoming a procrastinator. You become overly judgemental of yourself and others. You're emotionally closed off to others and it's hard for you to be open and honest about what you're not perfect at. You become defensive don't accept constructive criticism well. You feel anxious and depressed about all of your setbacks. You see any setback as a direct reflection of their self-worth. You live with anxiety and stress every day because you're constantly overthinking of what you should be doing next to be successful. You continually set unrealistic goals for yourself all the time. If they don't reach their goal, then they only see failure and not as a way to learn. Misery loves company - You love hearing about other people's failures. You have low self-esteem and this constant feeling of guilt and being ashamed of not succeeding.   The Top 10 Signs That You're A High Achiever You see any type of success or failure as progress. Regardless of how you're doing with your goal, you'll see it as progress. You think and focus on your goals with eagerness rather than feel pressured to succeed and therefore you're less likely to procrastinate.  You're not afraid or intimidated by others success and want to learn from people who inspire you. You can admit which areas you need to improve and you seek answers on how you can do something better. You're okay with people giving you constructive criticism because you know you can either accept it or not and it also doesn't define who you are. You're easy going about setbacks and know you can bounce back from them. Enjoy celebrating the goals that they've achieved so that they can be happy about it, relax, and decompress. Set realistic goals for themselves so that they can truly enjoy the process. If they don't succeed, then they still see the process as a valuable learning experience. You cheer people on and celebrate their successes. You accept who you are and love yourself.     How To Shift From Perfectionist to a High Achiever Being a perfectionist isn't good for you and you won't be able to change overnight but here are some easy ways to get started. Just stick with each action for a length of time and you'll be able to see your mentality towards work, success, failure, and life change. Self-awareness - identify your tendencies with a gratitude journal Focus on the positive things in your life Affirmations - alter the way you talk to yourself Begin to see criticism as a way to improve Start separating fantasy from reality in your life Learn how to enjoy the process and not focus on solely the result     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 Check out last week's show: OSF 217 - How Interval Training Can Speed Up Weight Loss with Dr. Martin Gibala 3:00 Join us for our next 5-week Transition Challenge and 8-week Sky Fit Challenge HERE! 4:30 A break down of what the Sky Fit Challenge really is. 11:00 Stay tuned for our upcoming series of Facebook Lives in The Open Sky Fitness Podcast Group 12:20 Today's topic on perfectionism. 13:20 Rob's own struggle with perfectionism and why we chose to talk about it today. 13:50 Is it a good thing to be a perfectionist? 15:30 The differences between High Achievers and Perfectionists. 20:00 Why we get so hung up on the need of being perfect around people. 22:00 The Top 10 Signs That You're A Perfectionist or A High Achiever 1:02:20 How you can begin to shift from being a perfectionist to a high achiever. 1:17:00 Final comments with Rob and Devon 1:18:00 Lean towards being a high achiever and take baby steps with your health in our  Sky Fit Challenge 1:21:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 217 - How Interval Training Can Speed Up Weight Loss with Dr. Martin Gibala Learn more about the Perform Better Summit Discover more about Dan John Find out more about Mike Boyle You might be interested in these other Open Sky Fitness episodes: OSF 091 Craig Ballantyne: Create A Perfect Day  OSF 171 - Dan John: Getting Strong Is Simple...Not Easy OSF 206 - The Power of Mindset: Fixed Vs. Growth Mindsets   JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 218 - Perfectionists vs. High Achievers: Which One Are You? We hope you have gained more knowledge on how to be a healthier you.

Gut symptoms like constant gas and acid reflux is your body’s way of telling you that something is wrong down there. So if you just ignore these symptoms or cover it up with a medication like Tums or Prilosec, you’re completely ignoring your body telling you that it needs help.- Devon Dionne In this #TBT episode, Devon and I will be sharing key tips to having and maintaining a healthy gut! There is so much to cover that we’re just going to talk about the basics today. Having a healthy gut is vital for the rest of your body’s health, but fortunately it is also easy to heal it as well with the right combination of food, supplements, or medicine that your body needs. Click here to see the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Transition and Sky Fit Challenge Check out the 7 Day Paleo Reset Tune into our upcoming Facebook Live on the Top 5 Diets For Fat Loss in our Open Sky Fitness Podcast Facebook Group

 There's compelling evidence that interval training is going to elicit superior benefits including boosting your fitness or improving your blood sugar control and maybe even your blood pressure. On an apple to apple comparison, I thin interval training is superior. - Dr. Martin Gibala   STARTING MONDAY, SEPTEMBER 10 Click here to join us for our 5-Week Transition Challenge AND the next 8-Week Sky Fit Challenge!   Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challenge! Do the 7 Day Paleo Reset! This week, Rob had an amazing interview with the Author of The One-Minute Workout as well as professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario, Dr. Martin Gibala, about interval training, building healthy habits, and enjoying a healthier lifestyle that'll match your interests and make you happy. As you listen to this interview, Dr. Gibala uncovers and answers the following questions: Why is interval training is so effective for people who have busy schedules? From walking to HIIT, what benefits can people expect once they begin doing interval training workouts? Are there any specific movements that are better than others when it comes to working out? Can I do interval training if I have poor health or was recently injured? The great debate: Are burpees good or bad for us? What nutrition guidelines should I follow when I begin interval training? Is it possible to train for a marathon by just doing interval training workouts? To what point are we overtraining our bodies? When is something too much? What workouts should you be focusing on as you get older?   "Interval training can be a time-efficient way to burn calories and improve body composition." - Dr. Martin Gibala     Which Exercises and Movements Are Best?   "We need to liberate people from this idea that exercise means changing into spandex, going to the gym, lifting weights or doing cardio on the bike and just remind them that exercise is about physical activity and there are so many ways to incorporate it throughout the day and with bursts of 10-15 minute interval training with workout snacks." - Dr. Martin Gibala   A lot of people want to solely know what the best workouts and movements are but what they should actually be considering are their goals. For example, do you want to focus on: Weight loss Cardiovascular conditioning Muscular strength Maybe you want to focus on a combination of them or even all of them but the first step is to know your why. Why do you want to begin a new fitness regime? What results do you want to see? Answering those questions will help lead you to which exercises you should be doing for yourself. Incorporate traditional exercise, cardio interval, and resistance training. But make sure you do the activities that you like and enjoy more. If you hate burpees, it's not going to resonate with you at all and you shouldn't force yourself to do them.   The 1-Minute Workout A decade ago, Martin Gibala was a young researcher in the field of exercise physiology—with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he’s the worldwide guru of the science of time-efficient workouts, Gibala’s first book answers the ultimate question: How low can you go? Gibala’s fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths (“it’s only for really fit people”), explains astonishing science (“intensity trumps duration”), lays out time-saving life hacks (“exercise snacking”), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala’s latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week. Including the eight best basic interval workouts as well as four micro-workouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don’t exercise: lack of time. Because everyone has one minute. Intervals Don't Have To Be 'All Out' https://www.youtube.com/watch?v=OoyU3k5qVSA What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 2:00 About today's interview with Dr. Martin Gibala 3:10 Check out last week's show: OSF 216 - Seasonal Allergies: Causes and Natural Alleviation  3:40 Starting September 10 - Join us for our 5-Week Transition Challenge (included in the price of the normal SFC!) before doing the 8-Week Sky Fit Challenge! 8:30 Introduction to Dr. Martin Gibala 9:00 What led his interest in kinesiology. 11:30 The start of his research on interval training for everyone. 12:50 Various types of interval training between easy cardio, resistance, HIIT and more. 13:30 How interval training compares to LISS and long amounts of cardio. 15:20 Why interval training is so effective and appealing for people who have busy schedules. 16:00 The Wingate Test he performed and how that impacted his research and opinion on interval training. 17:50 What benefits including weight loss people can expect from doing an interval training workout including the after-burn of calories during recovery time. 19:40 Skepticism and criticism he faced and how those opinions have changed to be more favorable to interval training. 21:00 How to safely approach interval training despite injuries or health concerns. 22:00 Easy interval workouts such as alternating walking speeds. 23:00 How to incorporate interval training into your lifestyle including how often you should do it and is it all they need for cardio? 25:00 The latest research that maybe doing 3 short, separate bursts of exercise throughout the day could be better for you in terms of blood pressure and pressure control instead of a long workout. 25:30 How you can take your cardio (rowing, biking, swimming, walking) and turn it into a resistance workout. 26:00 Tabata vs. Wingate exercise 27:20 Specific movements that might be better than others. 29:40 Are burpees good or bad for us? 33:00 How Dr. Gibala schedules his own exercise time. 35:40 Why exercise, like dieting, doesn't have to be so complicated plus why more isn't better. 38:50 Your World Fitness Level A good way to let people know whether or not they're improving in their physical fitness. 40:35 High-intensity nutrition - how the foods you eat or methods like intermittent fasting can aide your interval training and health. 43:00 Is it possible to train for a marathon by just doing interval training workouts? 44:40 To what point are we overtraining our bodies? When is something too much? 47:00 What workouts should you be focusing on as you get older? 50:50 Final comments with Rob 54:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 216 - Seasonal Allergies: Causes & Natural Alleviation Connect with Dr. Martin Gibala via: Twitter YouTube Get your own copy of The One-Minute Workout Learn more about the kinesiology department at McMaster University Check out these other podcast interviews with Dr. Martin Gibala   JOIN THE SKY FIT CHALLENGE! Our next 5-week Transition Challenge begins on Monday, September 10 followed up by the 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 217 - Interval Training: Which Type Is Best For You? with Dr. Martin Gibala! We hope you have gained more knowledge on how to be a healthier you.

On this weeks episode of the Open Sky Fitness Podcast, we drop the bomb that we finally had our little baby girl. Plus a hint at the bonus episode coming out soon about our birthing story. This week we throw back to Dr. Bill Sears and our discussion about how to live a long healthy life without inflammation.  Click here to see the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Sky Fit Challenge Check out the 7 Day Paleo Reset Join our Open Sky Fitness Podcast Facebook Group

There are numerous studies that show that the foods you eat can have a significant effect on your seasonal allergies. 70-80% of your immune system sits right outside your intestinal. If your gut isn't healthy, you're going to have more immune responses, allergies, and autoimmune issues than somebody who's gut is really healthy. The first thing you have to do is support and heal your gut. - Devon Dionne   Join us Sunday, September 2 for a very special Facebook Live in our Open Sky Fitness Podcast Group on protein powders! Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challenge! Do the 7 Day Paleo Reset!   This week, we have an awesome episode today all about allergies and how to naturally alleviate them. We were actually prompted to talk about this topic when Devon woke up with a horrible headache one more. She knew it wasn't a normal headache and narrowed it down to being caused by seasonal allergies. After using a couple of household items and simple foods, teas, and essential oils, she felt tons better. We'll be sharing what she used plus other easy ways to naturally alleviate your allergies. Hot topics we'll be covering in this episode include: Why our bodies react the way they do to seasonal allergies Why it's better to naturally alleviate allergies rather than rely on medicine like antihistamines or nasal sprays. How allergy medicine can negatively affect the gut. What a low antihistamine diet is and why it's not the same as working with seasonal allergies. Oral allergy syndrome that is caused by pollen and foods that you react to unless you cook them. How our gut has a huge connection with our allergies. How probiotics and fermented foods are a great way to heal the gut and keep your allergies at bay. Everyday household items and common foods you can easily find to help naturally alleviate your allergies. How To Naturally Alleviate Allergies The best way to help prevent allergy symptoms is to ensure you have a healthy gut. If you eat a lot of processed food and sugars, they are going to have a negative impact on your gut lining and therefore your immune system as well. Some very easy, natural ways to help heal your gut and alleviate allergies that you can start doing today include using or consuming: Whole foods or Paleo based diet Probiotics Fermented foods Apple cider vinegar Raw honey Garlic Raw milk Fatty fish with Omega 3 Fish oil Omega 3 supplements Bone Broth Stinging nettles tea Quercetin supplements Foods and teas high in the flavonoid, quercetin: Black tea White tea Green tea Skins of apples Blueberries Cruciferous vegetables Capers Chocolate Red onion Strawberries Red grapes Saline solution in a neti pot Essential oils: Eucalyptus Frankincense Peppermint   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:40 Check out last week's show: OSF 215 - How to Get BIGGER, LEANER, STRONG, With Mike Matthews 2:00 About today's topic: seasonal allergies and how to naturally alleviate them. 2:30 Clean up your diet with our 7 Day Paleo Reset 2:50 Join us for our upcoming Facebook Live series in The Open Sky Fitness Podcast Group on Facebook on Sunday, September 2 on protein powder. 4:40 Question from the OSF Facebook Group: How can you be consistent when not seeing your results quick enough? 7:00 The top takeaways and real-life benefits people get from the Sky Fit Challenge without any drastic measures. 8:00 Why weight loss isn't the only indicator of a healthy body. 12:00 Devon's experience with seasonal allergies and headaches caused by them. 13:00 Devon's search for a natural way to fight back against allergies. 15:00 Why our body reacts the way it does to allergies from congestion, migraines, runny nose, watery eyes etc. 16:30 Various things you could be allergic too including cockroaches. 19:30 How antihistamines work against allergies why it's not great because it's only fighting the symptoms and not the cause. 21:00 What a low antihistamine diet is and why it's not the same as working with allergies. 22:00 Oral allergy syndrome that is caused by pollen and foods that you react to unless you cook them. 24:00 Allergies to nightshades like eggplant and birch tree pollen. 24:50 Grass allergies in the spring and the various intense reactions people might have. 26:00 How to naturally combat seasonal allergies in a natural way by healing and supporting your gut. 27:50 How probiotics and fermented foods are a great way to heal the gut and keep your allergies at bay. 31:00 Household items that you probably already have in your kitchen that can help your allergies. 32:00 How consuming local, raw honey can help your body adjust and get used to the local pollen in your area. 33:40 Essential oils that can help you alleviate allergies. 37:00 The benefits of raw milk for asthma and allergies. 38:30 Benefits of foods and teas with the flavonoid, quercetin. 40:30 Stinging nettle tea benefits. 43:00 Final comments with Rob and Devon 45:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 215 - How to Get BIGGER, LEANER, STRONG, With Mike Matthews Learn more about allergies and how to naturally alleviate them with these resources: Oral Allergy Syndrome (OAS) | Children's Hospital of Philadelphia You might be interested in these other OSF Podcast episodes and blog posts How to Make (Caribou) Bone Broth  OSF 069 with Sally Fallon Morel: Saturated Fat Is Ideal, Raw Milk Heals  OSF 157 - Milk: Why Do We Even Need It? OSF 194 - Hack Your Digestive System     JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 216 - Seasonal Allergies: Causes & Natural Alleviation ! We hope you have gained more knowledge on how to be a healthier you.

A comfort zone consists of a series of routines, behaviors and patterns that minimize the stress in your life and puts you into a state of mental security. There’s no risk because you’re basically on autopilot. – Rob and Devon Dionne On this week’s episode #TBT of the Open Sky Fitness Podcast, Devon and I are sharing how you can break out of your comfort zone and begin to live a healthier life. When you’re brand new at building a healthier lifestyle, going to the gym or learning how to cook healthy meals can be stressful and intimidating. However, leaving your comfort zone can easily be accomplished. We’ll explain what a comfort zone is, how optimal anxiety can help you grow, and the benefits of breaking through your comfort zone. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Sky Fit Challenge Check out the 7 Day Paleo Reset Join our Open Sky Fitness Podcast Facebook Group

This week we have Bestselling Health and Fitness Author, Host of the Muscle For Life with Mike Matthews Podcast, Mind behind the Stacked app, and Creator of both MuscleForLife.com and Legion Athletics, Mike Matthews, joining us for an interview you don't want to miss. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange! Do the 7 Day Paleo Reset! In our talk, we dive deep into how Mike got his start in the health and wellness industries as a writer and entrepreneur. But before we get into that, you'll also learn how his love of research, learning, and writing led him to write numerous other books from Tesla to training guides for various businesses. In this episode, you'll also find out: How both men and women can get in shape at the gym. His favorite weightlifting tips for beginners. What advice helped him launched his own business. His upcoming book, The Little Black Book of Workout Motivation. About his supplement company, Legion Athletics, and what inspired him to start it. Inner struggles he has faced but why choosing what type of struggle he experiences makes it worth it for himself and his mission. His experience in building various apps and why he wants to offer his, Stacked, for free. About Legion Athletics     The Little Black Book Of Workout Motivation Coming out August 30 | Pre-Order Your Copy Today!   Have you ever gotten into your car after a long day at work, and even though you promised yourself you'd hit the gym, you head straight home for the couch instead?Have you ever been unable to stop hitting the Snooze button every morning (instead of the gym)? Have you ever been secretly afraid that you just don't have what it takes to really change your body and life? Have you ever struggled so much to build a better body and life that you wondered if it's really worth it?     If you answered "yes" to any of those questions, I understand. I've been there myself. That's why I wrote this book. It's my personal--and 100% practical and hands-on--blueprint for personal transformation, inside and outside of the gym, and it will provide you with new and valuable knowledge and skills that you will use for the rest of your life. In short, I wrote this book to help you fix the biggest things that are holding you back from doing and achieving the things you care most about.   About Mike Matthews Mike Matthews is a bestselling fitness author of books like “Bigger, Leaner, Stronger” and “Thinner, Leaner, Stronger“. He is also the creator of the blog MuscleForLife.com and the supplement company Legion Athletics. His scientific approach to building muscle and losing fat has helped thousands of people build strong, lean, muscular, and healthy bodies, and his work has been featured in many popular outlets including Bodybuilding.com, Esquire, Men’s Health, Elle, and many more. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 Check out last week's show: OSF 213 - Building Lean Muscle: SuperSets vs. Traditional Workouts 2:30 Clean up your diet with our 7 Day Paleo Reset 4:15 Stay tuned for our upcoming Facebook Live series in The Open Sky Fitness Podcast Group on Facebook 5:30 Introduction to Mike Matthews 8:00 His deep interest in research and digging for answers for himself to find the truth about health and wellness. 11:30 Why he decided to not go to college but instead focus on building a career as an entrepreneur. 14:30 What advice has helped him launched his own business. 15:30 His interest and love of writing and how that helped lead him to write training guides for employers to give to their employees. 17:00 What prompted him to write various books about various topics including Bigger, Leaner, Stronger and the cookbook, The Shredded Chef. 22:30 His upcoming book, The Little Black Book of Workout Motivation. 23:10 About his supplement company, Legion Athletics, and why he started it. 25:00 The various ups and downs he's experienced so far with Legion Athletics and what lessons he's learned along the way. 31:00 What is considered a good multivitamin based on the cost to make the product. 32:00 His mission to help and offer people high-quality supplements and vitamins. 38:00 Inner struggles he has faced but why choosing what type of struggle he experiences makes it worth it for himself and his mission. 41:00 Emotional attachments that we all have to certain aspects of life. 44:00 How he's overcome business losses and came back even stronger. 45:00 How one app didn't work out but he didn't let that discourage him and now he's creating an even better one called, Stacked. 47:10 Exercise - The differences between lifting heavy weights vs. doing cardio with light weights and higher reps. 51:00 Why he loves to work with people who are beginners in the world of health and wellness. 54:30 What women can do to get that toned, leaner and athletic look. 55:20 What men can do to gain more muscle. 55:50 How much and how often both men and women should be lifting. 57:30 His plans to release third editions with updated information about building muscle in both Bigger, Leaner, Stronger and Thinner, Leaner, Stronger. 58:40 The false idea that women cannot build muscle effectively and why it's wrong. 59:20 How women are taught to initially approach weight lifting compared to men plus what they can do to still build muscle at a good pace. 1:01:10 Why, up to a point, doing low rep ranges (4-6) is just as beneficial as high rep ranges (10-12) for building muscle in the long-term. 1:02:00 The importance of doing your sets close to failure and why low rep ranges are better than high rep if you have to choose one over the other. 1:03:40 Why it's better to actually enjoy what you're doing and eating (within healthy limits) than following something that completely makes you miserable. 1:07:30 Final comments with Rob and Devon 1:09:00 Stay tuned for our upcoming Facebook Live series in The Open Sky Fitness Podcast Group on Facebook 1:10:40 Open Sky Fitness Closing     RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 213 - Building Lean Muscle: SuperSets vs. Traditional Workouts Connect with Mike Matthews via: Facebook Instagram Twitter YouTube Pinterest Google+ Visit MuscleForLife.com for blogs and more His article on cardio/weights?^^ Listen to the Muscle For Life with Mike Matthews Podcast Find and read all of Mike Matthews' books in the Amazon library Learn more about Legion Athletics and what supplements they offer Download the Stacked app      JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 215 with Mike Matthews: How to Get BIGGER, LEANER, STRONGER! We hope you have gained more knowledge on how to be a healthier you.

World-renowned Physical Therapist, Certified Athletic Trainer, and a Certified Strength and Conditioning Specialist, Dr. Charlie Weingroff returns for this special #TBT episode. We had a super interesting conversation with Charlie about his experience as a physical therapist and his different viewpoints on how to properly examine your mobility and movement for any physical problems. We talked about different  possible sources such as Charlie’s DVD, Training=Rehab, Rehab=Training as an example of how a person can continue training with rehab techniques; the Functional Movement Screening and how to take advantage of the program; and more importantly, how to find the best medical help and create the best team of health and fitness experts. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Sky Fit Challenge Check out the 7 Day Paleo Reset Join our Open Sky Fitness Podcast Facebook Group

Today we're going head-on into the topic of how the build lean muscle - SuperSets vs. Traditional workouts.   There's a lot people get wrong about building muscle. Many think they have to go all out and women are afraid they'll get "too bulky." We'll go over these myths and more so that you have a full understanding of how you can get and stay strong for life. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange! Do the 7 Day Paleo Reset! How To Build Muscle Mass Specifically, we'll go over: How to put on muscle mass or weight if you're an ectomorph and/or vegetarian/vegan (a question from our Open Sky Fitness Podcast Group on Facebook) SuperSets: How to properly do them. Traditional Lifting vs. SuperSets Workout Splits - How to plan your weekly lifting workouts. Steps to properly recover and what to do if you regress. Various workout terminology you should know. General full workout examples including warmup, lifts, and supersets to finish. How to achieve hypertrophy to make the most out of your sets. Proper range of motion while lifting. How to figure out what your 1-rep max is. You'll also find out how to incorporate these types of exercises into your weekly plan: Tabata Time Under Tension Drop Sets Cardio     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 2:00 About today's episode on how to work out if you want to build lean muscle 2:30 Check out last week's show: OSF 213 - Sugar Addiction: How To Overcome It with Sherry Strong 3:00 Question from our Open Sky Fitness Podcast Group on Facebook: How can I gain weight or muscle mass? As a vegetarian or regarding my diet? 12:00 Workouts: How to gain muscle mass when you exercise - SuperSets vs. Traditional 13:40 Examples of traditional lifting sets. 15:30 Differences between supersets vs. traditional lifting sets. 16:50 Paired sets and compound sets in a SuperSet. 17:20 How to succeed with a superset. 19:00 SuperSet options and various workouts. 21:20 Side effects of SuperSets 22:00 Why you should do SuperSets are the end of your workout and how to recover. 23:00 Whether or not SuperSets actually do help us burn more calories at once. 30:30 General workout example for you to follow with a warmup, lifts, and superset to finish. 33:30 Tabata workouts - what it is and how they're beneficial.  38:30 How to achieve hypertrophy to make the most out of your sets. 41:10 Rest periods: How long to do them for and what to expect. 44:10 Tempo - Time Under Tension during a workout plus average tempo. 45:50 Proper range of motion while lifting. 48:40 Cardio - How much is actually necessary when you want to focus on building muscle. 50:40 How to figure out what your 1-Rep max is and why you should do them on free weights and never machines. 57:30 Drop sets - what they are and how to incorporate them into your training. Plus, how often you should be doing them. 1:01:40 Workout splits - How to plan and build your week's workout. 1:06:00 Final comments with Rob 1:08:30 Get lean and fit by revamping your nutrition with our  7 Day Paleo Reset 1:10:10 Open Sky Fitness Closing     RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 213 - Sugar Addiction: How To Overcome It with Sherry Strong You might also be interested in these other Open Sky Fitness Podcast episodes: OSF 184 Periodization: Creating A Strategy For Your Next Fitness Challenge OSF 190 - Time Under Tension: How To Speed Up Muscle Growth OSF 210 - Machines vs. Free Weights, HIIT, & Functional Movement OSF 211 - Weightlifting: How To Get Max Results with Dr. Mike T. Nelson   JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 214: Building Lean Muscle_ SuperSets vs. Traditional Workouts! We hope you have gained more knowledge on how to be a healthier you.

Author of Two Awesome Hours, Dr. Josh Davis, about how we can become super effective and improve our productivity for both career tasks and fitness goals. We’ve got lots of great pieces of advice and examples for you this week to help you manage your time better and be more efficient! From avoiding distractions, how to take a healthy break; and how to fit your workout into your busy schedule and more. We hope you take a lot away from the Open Sky Fitness podcast this week. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Sky Fit Challenge Check out the 7 Day Paleo Reset Join our Open Sky Fitness Podcast Facebook Group   ABOUT DR. JOSH DAVIS Josh Davis, Ph.D. is the author of Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done. He holds a bachelors from Brown University and a PhD from Columbia University. His past work has included mechanical engineering, teaching in a Brooklyn Public High School, and serving on the faculty in the Department of Psychology at Barnard College of Columbia University. Currently, he is the Director of Research and Lead Professor for the NeuroLeadership Institute. He also coaches and trains individuals in the art of public speaking and managing being overwhelmed. His writing has appeared in Harvard Business Review, Business Insider, Fast Company, Huffington Post, strategy+business, Training + Development, People & Strategy, the NeuroLeadership Journal (which he co-edits), Psychology Today, and others.

You can't outrun sugar and the negative effects that come with it. If you're getting fit, losing the weight, and losing those fat cells but still following and eating the lethal sugar recipe, the danger is that the toxins and chemicals created from these foods are much more susceptible actually impacting your vital organs. - Sherry Strong   Today, we have a truly special podcast episode for you with Nutritionist Strategist, Food Philosopher, Chef, Creator of Sweet Freedom, and Author of Return To Food, Sherry Strong. In this episode, Sherry will share her own food struggles, what steps you can take to overcome sugar addiction, the 4 Quadrants of Hyper Nourishment: Mental, Emotional, Spiritual, and Physical plus why The Biggest Loser is The Biggest Eating Disorder. Before we jump into the interview, Devon and I answered a question from our Open Sky Fitness Podcast Group on Facebook - How can I acquire clients as a brand new trainer? Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange! Do the 7 Day Paleo Reset! Breaking Free From Sugar Addiction   "We confuse a full belly with a nourished belly. You can actually have an empty belly and not be hungry because your body is nourished; you can also have a full belly but your body is still hungry because it's saying, 'feed me more nourishing foods; I'm not getting what I need.' " - Sherry Strong   In order to be prepared to break free of your sugar addiction, you first need to prepare yourself with the right habits, tools, and resources. You can't just go cold turkey. Some easy ways to prepare yourself for this big moment can include: Take care of the environment: not just the earth but yourself and your home life setting environment as well Be conscious of what foods you buy Slow down and take it one step at a time Be kind to yourself and others Spend time in nature by walking around etc. Build a positive, growth mindset One Meal At A Time: Sherry Strong At TEDxTokyo https://www.youtube.com/watch?v=w8u3q8hZtfo   Sweet Freedom 7 Day Challenge   Sugar is a DRUG Did you know that sugar lights up the brains dopamine receptors 8 times more than cocaine? No wonder we are addicted to the stuff! But for many people, the idea of completely giving up sugar seems nearly impossible. This is why we have created the 7 Day Eat Less Sugar Challenge. In this challenge, we will teach you the tools and principles you need to dramatically reduce your sugar consumption to a much more healthy level. Consider this course as your first step towards Sweet Freedom! About The 7 Day Challenge The Challenge takes place over 7 days with a tested and proven strategic process. Each day we give you a new tool and strategy to help you dramatically reduce your overall sugar consumption. Many of us realize we are eating too much sugar, but the thought of going cold turkey seems too much. This challenge is designed to get you eating less sugar on a more consistent basis.   Return to Food: The Life-Changing Anti-Diet Read Return to Food: The Life-Changing Anti-Diet Chances are if you are feeling flat, fat and tired, or are experiencing chronic illness, you are not eating real food. If you want to bounce out of bed feeling fit and fabulous you must find out what is and isn't real food. This book challenges prescriptive approaches to diet, eating, and food, with a revolutionary philosophical approach based on science and studying the healthiest, longest living people on the planet. This approach has seen thousands of people develop a more pleasurable, healthier, and more sustainable eating lifestyle.     About Sherry Strong Sherry Strong is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project, former; Victorian Chair of Nutrition Australia, Melbourne President of Slow Food, TEDxTokyo 2009 speaker and was a highly commended faculty member of the Institute of Holistic Nutrition, Vancouver Campus. Her recent presentation at the Canadian School of Natural Nutrition Alumni Association Conference in Toronto commanded a standing ovation and continued praise. Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’. She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3-month online program culminating in a retreat with Sherry Strong on Bowen Island. Sherry also runs public and private workshops and seminars as well as exclusive coaching and lifestyle makeovers on Bowen Island. Contact Sherry directly for rates and details for her personalized programs.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:40 Check out last week's show: OSF 212 -Detoxes & Cleanses: Are They Worth It? 3:00 Listen to last week's #TBT episode - Are Steroids Worth The Risk? 3:30 Clean up your diet with our 7 Day Paleo Reset 8:00 Questions from the Open Sky Fitness Podcast Group on Facebook - How can I acquire clients as a brand new trainer? 16:00 Introduction to Sherry Strong 22:00 What happens when you give babies refined sugars in their formula. 22:50 The struggles she and her mother have both faced due to high amounts of sugar in their diets. 24:00 The changes that we need to make as a society as far as nutrition and our addictions to sugar. 25:50 Why exercise is not enough; you have to change your diet too. 30:00 What she did to begin turning her life around and eat better. 31:00 Her philosophical approach to teaching people about how humans are supposed to eat to be healthy according to nature, not doctors. 36:00 The difference between listening to your inner voice of addiction and your body's need for nourishment. 36:50 The 4 Quadrants of Hyper Nourishment: Mental, Emotional, Spiritual, and Physical 39:30 Why The Biggest Loser = The Biggest Eating Disorder 44:00 What we're designed to eat and how to break down our bad behaviors. 45:00 Nature's Principle - How nature tells us what and how much to eat for better health. 55:00 How to be consistent, slow down, and take healthy eating one step at a time by being. 1:02:00 Why sugar is such a problem for us and why it's so addictive. 1:10:00 Final comments with Rob and Devon 1:12:30 Open Sky Fitness Closing     RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 212 -Detoxes & Cleanses: Are They Worth It? Listen to last week's #TBT episode - Are Steroids Worth The Risk? Connect with Sherry Strong via: Facebook Twitter Instagram YouTube Google+ LinkedIn Pinterest Get your own copy of Return to Food: The Life-Changing Anti-Diet Join the Sweet Freedom 7 Day Challenge Learn more about the New Media Summit Read Mindset: The New Psychology of Success by Carol S. Dweck You might also be interested in these other Open Sky Fitness Podcast episodes: OSF 095 NY Times Article Is One-Sided About The Biggest Loser OSF 206 - The Power of Mindset: Fixed vs. Growth Mindsets     JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 213 - Sugar Addiction: How to Overcome It with Sherry Strong! We hope you have gained more knowledge on how to be a healthier you.

“Steroids change you for life and you have to be prepared for that decision. At 19 years old, like where I was, you are not equipped to make a decision that changes your life.” In this week’s #TBT episode of Open Sky Fitness, a friend of Rob’s agreed to do an anonymous interview about his previous experience with taking steroids. No longer taking steroids now, he gave Rob an inside look into how he got involved in steroids, why he decided to stop taking them, and what he learned from the entire experience. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Sky Fit Challenge Check out the 7 Day Paleo Reset Join our Open Sky Fitness Podcast Facebook Group Rob and his guest also spoke about: The emotional and physical toll of taking steroids. Why he has to do testosterone hormone therapy. How his body changed before, during , and after steroid use. The negative impact of taking steroids. What would happen if steroid use were legal. The impact that media has on men’s body image. The cost of buying steroids. And most importantly, how this person plans to use his experience to help other people who are going through the same situation.

"A lot of the claims for detoxification are not backed by science. In fact, a lot of these supplement companies that market and sell these packaged cleanses have zero science to back up want they claim to provide or they pick and choose particular items and combine it all in a single cleanse." - Rob and Devon Dionne   Detoxes and cleanses are popular but are they really worth it? Their ads and descriptions claim to be miracle workers but are they actually beneficial? What are some better ways to get healthy that doesn't involve a detox or a cleanse? What about when it comes to environmental detoxes? Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange! Do the 7 Day Paleo Reset! You've probably heard of the following detoxes and cleanses:  Master Cleanse 10-Day Green Smoothie Cleanse Juice Cleanse Raw Foods Cleanse BluePrint Cleanse Martha Vineyard's 21-Day Detox Today, we'll go over these cleanses, some in closer detail, in order to help you learn more about them before making your own mind up about them: Why people are so interested in doing a detox or cleanse. The various beneficial claims people make about doing a detox or cleanse. The reality of taking detoxes. Online hoaxes and false promises that you should be aware of in order to avoid them.   What's In A Detox Or Cleanse?   "The cleansing part of a detox is really about getting rid of the horrible, processed foods that you're eating rather than what it's actually doing to your system." - Devon Dionne   The Master Cleanse The Master Cleanse gives you a sugar high from consuming so much maple syrup every day, keeps you hydrated from the water, and the cayenne pepper claims to improve circulation and metabolism. However, you don't want to be consuming so much maple syrup every day and the cayenne pepper can actually damage the body after long-term use. The 10 - Day Green Smoothie In a nutshell, the 10-Day Green Smoothie basically eliminates all nutrients that you get from consuming protein and macro-nutrients. The Negative Side Effects Detoxes and cleanses claim to have a ton of benefits - make you healthy, look young, age better etc. But unless you don't have a health problem such as a disease or parasite, there's really no point in doing one. Especially when there are so many negative side effects including: Dehydration (because they're low in salt and carbohydrates) Low-Calorie diets slow down your metabolism Your body essentially cannibalizes itself and especially harms the muscles because you don't have the protein it needs to maintain muscle mass. People don't learn better, healthy habits and it becomes a yo-yo diet for them. Doing it for long lengths of time will make you feel worse than better in the long end. It's not a lifestyle change that will help you become healthier. If you do have a disease or a parasite, then you should speak with a holistic doctor who can also suggest vitamins, herbs, and supplements to help you get better.   What Can You Do Besides A Detox Or A Cleanse?   "You don't want to take all these herbs or supplements and detoxify when you don't have anything to detoxify from." - Devon Dionne   Besides trying a detox or a cleanse, there are other ways  you help your body including: Drinking warm water with lemon. Staying hydrated by drinking more water daily. Taking out sugars and processed foods in your diet. Following a whole foods diet such as one that is Paleo-based.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00 Check out last week's show: OSF 211 - Weightlifting: How To Get Max Results - Dr. Mike T. Nelson 3:400 Join the conversation in our Open Sky Fitness Podcast Group on Facebook 3:50 First week results from our Sky Fit Challenge! 4:20 Why detoxes and cleanses are potentially a waste of time. 7:40 Common cleanses that you've probably heard of before. 8:50 What detoxes and cleanse claim to do for you. Why do you feel so good after doing them?  10:30 Following a cleanse for many days versus doing it occasionally on just one day. 11:30 The 10 - Day Green Smoothie: The pros and cons of it. 13:20 Why and when do people even choose to do a detox? 17:40 How our body is designed to actually detoxify itself. 19:00 What actually happens when you drink warm water with lemon. 20:00 The purpose of the kidneys and colon to help us naturally detox. 23:50 How the lungs and lymph nodes help you naturally detox. 24:40 Why cleanses make you so exhausted that you don't have the energy to move. 25:00 How a little bit of toxins like alcohol is actually good for us. 27:50 Negative side effects of detoxes and cleanses 35:00 How you can detox the body while also taking supplements to help the process. 40:15 What about environmental detoxes? 42:00 Why changing your lifestyle and eating healthier isn't that complicated. 42:40 Clean up your diet with our 7 Day Paleo Reset 43:00 Final comments with Rob and Devon 44:50 Open Sky Fitness Closing     RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 211 - Weightlifting: How To Get Max Results - Dr. Mike T. Nelson You might be interested in these other Open Sky Fitness Podcast Episodes: OSF 09 - Nikki Sharp: Secrets To Staying Healthy OSF 166 - Elimination Diets: Lose Weight And Change Your Diet For Life OSF 117 - Kitchen Clean Out Hacks   JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 212 - Detoxes & Cleanses: Are They Worth It? We hope you have gained more knowledge on how to be a healthier you.

Unrealistic expectations getting in your way of success and feeling proud of your accomplishments? You don’t want to miss this week's #TBT episode about Unrealistic Expectations of yourself. Join us as Devon and I go into the psychology behind why and how we tend to see the world in extremes. Often you think that if you are a not complete success then you must be a complete failure. Today, we're going to teach you why that sort of negative mindset is wrong and toxic for you.    Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Learn more about the Sky Fit Challenge Check out the 7 Day Paleo Reset Join our Open Sky Fitness Podcast Facebook Group!

On this week's episode, we have a ton of great information to share with you about exercise, nutrition, and how to plan your weekly schedule. Who better to explain it all than Dr. Mike T Nelson himself!? Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange! Do the 7 Day Paleo Reset! Strength and conditioning specialist, university instructor, and owner of Extreme Human Performance, Dr. Nelson, joins us to discuss: His general weekly plan that he provides for new clients. The major lifts you should learn for overall strength and adjustments you can do over time. How often you should actually switch up your weekly workout. How much time you should actually be spending at the gym. Metabolic Flexibility vs. Inflexibility - What it is and how our bodies adjust and adapt to using what we eat as fuel. How to create a plan that works for your schedule, fitness goals, and nutrition focus. How lack of sleep can intensely, negatively affect our glucose levels. The Ketogenic Diet - Is there a danger for people who stay on it for long periods of time? What about for children?   Customize Your Workout For Max Results For each client, Dr. Nelson takes the following into account when custom designing programs: Body structure Specific Goals Time Availablity Access to Equipment   About Dr. Mike T. Nelson Dr. Mike T Nelson, BA, MS, PhD, is a university instructor and owner of Extreme Human Performance, LLC. He’s been called in to share his techniques with top government agencies. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He’s has a Ph.D. in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s an adjunct professor and a member of the American College of Sports Medicine. He’s been called in to share his techniques with top government agencies. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:30 Check out last week's show: OSF 210 - Machines Vs. Free Weights, HIIT, And Functional Movement How to Get Max Results From Workouts - Dr. Mike T Nelson Fitness & Nutrition: How to Get Max Results - Dr. Mike T Nelson Gym Workouts: How to Get Max Results - Dr. Mike T Nelson Weightlifting: How to Get Max Results - Dr. Mike T Nelson Customized Exercise Plans: How To Get Max Results - Dr. Mike T Nelson 3:00 Join the conversation in our Open Sky Fitness Podcast Group on Facebook 3:50 First week results from our Sky Fit Challenge! 4:10 Check out our 7 Day Paleo Reset that you can do anytime! 5:30 Introduction to Dr. Mike T Nelson 6:10 How he began his path on fitness, nutrition, and health plus what drives him. 12:00 His approach to helping people who feel like they've back-peddled in their fitness abilities. 15:00 What progress he's seen with his clients as far as short-term and long-term results when learning new skills, forgetting bad habits, and trying something new. 18:00 How he custom designs his programs for different people and the factors he takes into account. 21:30 A general weekly plan that he follows with clients when starting to work with them. 24:00 Different, slight adjustments to a movement that you can do to switch things up and trying something new. 25:30  The major lifts you should learn for overall strength and adjustments you can do over time. 28:00 Why we feel stronger using machines compared to when we switch to free weights. 30:00 How to go into a transition from one program to another. 31:00 Why you should change your workout program much, much less than you might think to be true. 33:30 What a cluster set is when you're weightlifting. 33:55 How much time should you actually be spending at the gym? 39:30 Are we truly too busy to workout or are we just getting in our own way? 41:00 How to work through your own struggles for time to regularly workout. 43:00 Metabolic Flexibility vs. Inflexibility - What it is and how our bodies adjust and adapt to using what we eat as fuel. 44:30 The best nutrition for what you what to focus on with your fitness goals. 46:50 Should you consider becoming fat-adapted when training for long-distance cardio? 51:00 The negative effects of being Metabolic Inflexible. 53:40 What should someone who's diabetic do when facing metabolic inflexibility as far as nutrition and exercise? 56:00 The results of diabetics taking glucose after a hard workout. 57:30 How lack of sleep can intensely, negatively affect our glucose levels. 59:50 Ketogenic diet - Is there a danger for people who stay on it for long periods of time? What about for children? 1:09:40 Final comments with Rob 1:10:00 Clean up your diet with our7 Day Paleo Reset 1:11:40 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Clean up your diet with our  7 Day Paleo Reset Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 210 - Machines Vs. Free Weights, HIIT, And Functional Movement  Listen to Justin Schenck from the Growth Now Movement podcast talk about his 7 Day Paleo Reset experience in the TBT - Barefoot vs Arch Support Shoes: Which Is Better? episode Dr. Mike T Nelson Facebook Twitter Instagram LinkedIn FlexDiet.com Impact of sleep and sleep loss on glucose homeostasis and appetite regulation The Charlie Foundation You might be interested in these other Open Sky Fitness Podcast episodes: OSF 098 Kristen Mancinelli - How to Get To Ketosis OSF Zach Bitter - The Life of an Ultrarunner   JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 211 with Dr. Mike T. Nelson! We hope you have gained more knowledge on how to be a healthier you.

Why Barefoot or Arch Support Shoes? In this #TBT episode of the Open Sky Fitness Podcast, Devon and I are tackling the ultimate clothing question: Is it better to walk or exercise while wearing barefoot, minimal shoes are shoes with tons of arch support? Click here for the original show notes! Sign up for either the next Sky Fit Challenge Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset Either way, why did we even even begin to wear shoes in the first place and what makes barefoot or arch support shoes so important to our foot’s health? In this episode, I also spoke to Justin Schenck of the Growth Now Movement Podcast about his experience participating in the 7 Day Paleo Reset.   

This week is an extra special episode! We've been getting a TON of questions from our Open Sky Fitness Podcast Group on Facebook about fitness and exercise. The questions people wrote need such in-depth answers from us that rather than replying to them in the group, we're answering them this week in our podcast episode. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange! Do the 7 Day Paleo Reset! Specifically, we'll be answering questions about: Interval training HIIT Tabata Turbulence Training One-Minute Method Cardio vs. Interval Training Functional training The 7 Primal Movements Eccentric vs concentric vs isometric movements Using machines vs. free weights Intermittent fasting and nutrition How to do a pull-up Proper gym etiquette How to begin lifting heavier weights Whether you work out a lot or are just getting started at the gym, this is a great episode to learn more about different types of workouts.     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 209 - Brain-Powered Weight Loss with Eliza Kingsford 2:20 Check out our TWO BONUS EPISODES and the #TBT episode on iTunes 3:00 Remember to subscribe! 4:40 Let us know if you're still interested in the Sky Fit Challenge! 6:00 Check out our 7 Day Paleo Reset that you can do anytime! 7:00 About today's episode: Answering big questions from our Open Sky Fitness Podcast Group on Facebook 9:00 Interval Training - What are the different options as far as speed and what's good for the best fat burning? Can you do interval training while intermittent fasting? 11:30 Chest bands vs. Fitbits and wearables for monitoring your heart rate. 13:40 How to get warmed up for a HIIT training workout. 15:30 Various types of HIIT training including cardio and body weight training. 16:40 Tabata - What it is and the various benefits. 18:40 The Little Method by Dr. Jonathan Little and Dr. Martin Gibala 20:50 Turbulence Training created by Craig Ballantyne 21:40 Final decision - what HIIT method is best for you? 23:00 What foods should you be eating depending on if you do a HIIT or cardio workout that day? 23:55 Functional Training - How can we build up our pull-ups? 24:20 What Functional Training is and how it's beneficial. 26:30 The 7 Primal Movements we used as babies and how we can incorporate them into our workouts and daily lives as adults. 30:00 The benefits of working with a barbell to get in form before isolating specific movements, weight amount, and other variables. 35:30 Scaling pull-ups and how to do one. 38:30 How to use bands, machines, or boxes in assisting you with your pull-ups. 45:30 Concentric, eccentric, and isometric movements. 55:40 Time Under Tension eccentric workouts that incorporate and trigger adaptation. 53:30 Periodization workouts and how to incorporate movement into it. 54:40 Why Concentric movements are so great for athletes or focusing on specific skills. 55:30 Isometric movements like yoga and the benefits. 59:00 Lifting with machines vs. free weights. 1:01:00 Why weight lifting machines were even created in the first place. 1:03:00 How to stabilize your muscles through lifting weights over using a machine. 1:11:00 Final comments with Rob and Devon. 1:12:00 Continue the conversation and ask us more questions in The Open Sky Fitness Podcast Group on Facebook 1:13:55 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 209 - Brain-Powered Weight Loss with Eliza Kingsford Check out our TWO BONUS EPISODES and the #TBT episode on iTunes Find out more behind the history and method of the Tabata workout Learn more about our upcoming podcast guests: Dr. Mike T. Nelson Dr. Martin Gibala of The One-Minute Workout You might be interested in these other podcast episodes: OSF 091 Craig Ballantyne: Create A Perfect Day OSF 098 Kristen Mancinelli: How To Get To Ketosis OSF 184 Periodization: Creating A Strategy For Your Next Fitness Challenge OSF 190 Time Under Tension: How to Speed Up Muscle Growth OSF 204 - Cardio Vs. Weightlifting: Which Is More Important As We Age?   JOIN THE SKY FIT CHALLENGE! Our 8 Week Sky Fit Challenge has begun but you can still sign up or learn more about it! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Do The FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 210 - Machines vs. Free Weights, HIIT, and Functional Movement! We hope you have gained more knowledge on how to be a healthier you.

We've got another BONUS EP for you this week with Stefani who also participated in the last Sky Fit Challenge with us. As you tune in, you'll learn all about her story of losing body fat and how her body composition was transformed in just 8 weeks.  Check out and sign up for the Sky Fit Challenge here See Stefani's transformation Before & After photos in the Open Sky Fitness Podcast Facebook Group! As you listen, you'll find out all about: Her biggest results from the SFC Why her biggest goal was how she looked; not the weight loss How much the body can actually change without even losing that much weight Why consistency is the biggest factor and challenge to keeping up with a healthy life How the SFC helped her make a lifestyle change including her nutrition The help Rob and Devon were able to directly give the SFC participants. Obstacles she ran into during the SFC and how she overcame them. Other diets or workout plans that she's tried in the past that didn't help her in the end. How she was still able to participate in the SFC despite her past injuries. How the SFC has now become part of her every day regular life. Differences she's seen in her energy levels. Why the SFC Community is her favorite part of the experience. The importance of having an accountability partner or group to help you keep on track with your goals. 

There’s a lot of social pressure that makes us feel like we have to look a certain way or a be a certain size to be accepted by others. Fortunately, there are amazing people like Christy Harrison of the Food Psych Podcast who are saying that “No, health is not a size,” and they’re teaching us how we can love our bodies and make peace with food. Like Christy’s personal story, it can be a long, difficult journey to accepting yourself and healing your relationship with food, but you should never give up. There’s always time and awesome sources out there to help you on your health and wellness journey. Click here for the original show notes! Sign up for either the next Sky Fit Challenge Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset

Two past Sky Fit Challengers, Ryan and Wendy, sit down to talk with Rob and Devon about their experience of losing over 40 pounds during the 8 week challenge. Check out and sign up for the Sky Fit Challenge here As you listen, Ryan and Wendy share: Why the joined the Sky Fit Challenge, what their experience was like, and the final results.  How Wendy lost 7 pounds in just the first week of the Sky Fit Challenge. What they did to create a healthier environment and set boundaries for themselves; especially when their schedules got super crazy. What has changed for them since the Sky Fit Challenge now that the 8 weeks is over. How they feel now in their new bodies after the challenge.  The biggest changes they've experienced including mindset, energy, and how they feel in their own relationship.  Their favorite go-to recipes and snacks from the SFC Cookbook.  How their past weight loss issues started at a young age due to injuries. Generational Nutrition habits they grew up with. What they went through during their 20s - how they tried to stay healthy; what worked and what didn't work.  Their struggles with lowering how much sugar they eat and how they overcame that obstacle.

We get messages from all over throughout our entire lives whether it's from the media, family, friends, peer groups, classmates, movies, and TVs that are telling us that our bodies need to look a certain way to be accepted. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset When we feel out of control, we feel like the only thing we have control over is our bodies. This week, we have an amazing interview for you with licensed psychotherapist, the Executive Director of Wellspring Camps, and author of Brain-Powered Weight Loss, Eliza Kingsford. As you listen, Eliza shares the common relationships that we have with food through coping mechanism, comfort foods, celebration, or addiction. Then, she shares the actions we can take today to improve how we see food, ourselves, and our relationship with others Exercises you can begin today to shift your mindset about yourself and your relationship with food: Awareness Find a Replacement Consistency Have an Intention or "Why" Mindfulness Repetitive Action Brain-Powered Weight Loss Losing weight and successfully maintaining it over the long term is not as much about what you put in your stomach; it’s more about what’s happening in the brain. In Brain-Powered Weight Loss, psychotherapist and weight management expert Eliza Kingsford shows that more than 90 percent of people who go on diet programs (even healthy ones) fail or eventually regain because they have a dysfunctional relationship with food. Changing this relationship by changing the way you think about and behave around food is what it takes to permanently achieve weight-loss success. Kingsford’s 11-step first-of-its-kind program enlists dozens of mind-altering and behavior-changing exercises and techniques and shows you how to: • Identify and reverse the conscious and unconscious thinking errors and food triggers that lead to the behaviors that drive our food decisions. • Let go of the mindset of going on or off a diet in favor of a conscious quest to pursue a lifestyle of healthy eating and everyday activity—one that can last forever. • Successfully use what Kingsford calls “dealing skills” to outsmart high-risk situations, tame stressful times, and prevent an eating “slip” from leading to a setback or all-out binge. • Find out if you have what emerging research shows is an addiction to certain high-fat and sugar-added, processed foods that can be as powerful as addiction to cigarettes and narcotics. • Design a personal healthy eating program built on Kingsford’s 10 Principles of Healthy Eating. Wellspring Camps Executive Director, Eliza Kingsford, Featured On Dr. Phil Show https://www.youtube.com/watch?v=8ejRriKfwNw About Eliza Kingsford Eliza Kingsford is a Licensed Psychotherapist specializing in weight management, eating disorders and body image. Eliza is executive director of Wellspring Camps for teens and young adults, which follows the same holistic weight loss approach outlined in her new Brain-Powered Weight Loss book. She is also a certified personal trainer, group fitness instructor, and a long-time athlete. Eliza became passionate about combining therapeutic intervention, nutrition, and exercise early on in her graduate studies at the University of Colorado. An experienced speaker and presenter, Eliza has appeared on various television shows (Dr. Phil, Dr. Drew, and Dr. Oz), at national conferences and workshops, and in various publications. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 208 - 8 Steps to Losing 65 Pounds with Jim Sydnor  3:00 About today's episode with Open Sky Fitness Podcast Group on Facebook member, Jim Sydnor 3:40 What psychoanalysis is and how it can benefit our lives and relationships. 7:00 Sign up for our upcoming new  Sky Fit Challenge that starts on July 16! 9:00 Get ready for interviews with some of our Sky Fit Challenge members this week! 10:00 Introduction to Eliza Kingsford 11:15 What drew her in to study the relationships we have with food and why we spend so much time thinking about food. 13:30 How our childhood experiences can lead us to see food in a different way and shape our relationship with it as we move into adulthood. 14:30 What happens when we rely on comfort foods in order to cope with difficult moments. 18:00 How she came up with the title for her book, Brain-Powered Weight Loss. 20:00 How she's helping people change their relationship with food through therapy, meditation, and replacing old thoughts with new ones. 21:50 Why words like 'diet' or 'weigh-loss' are so taboo these days. 24:00 What people are truly looking for when they want to lose weight. 26:40 What might be happening in our lives to believe that weight loss is the only way to make us feel better. 31:00 Can we move from one obsession or addiction to another throughout our entire lives? 32:20 The concept of healthy obsession and how it can help us live healthier lives. 35:20 The differences between addiction and obsessively focusing on health. 37:00 What it takes to get to the point when you're really ready to start focusing on your health. 38:00 Step 3 of her 11 Step Program - Identify your Thinking Errors and Food Triggers. 39:10 Ten cognitive disorders that lead to wanted eating. 40:30 Over-generalization: What it is and how it affects our thinking. 41:50 Mental Filtering: Why we only focus on the negative when there are a lot of positives. 44:20 Why we disqualify the positive in our lives. 47:55 Jumping to conclusions: Why they're hazardous to our thinking. 49:20 Maximizing what we do wrong and minimizing what we do well. 51:00 Why we allow our emotions to dictate who we are and how we can shift our mindset to experience a different feeling. 52:50 Exercises you can begin today to shift your mindset about yourself and your relationship with food. 1:00:00 About our 7 Day Paleo Rest at 7DayPaleoReset.com 1:01:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 208 - 8 Steps to Losing 65 Pounds with Jim Sydnor      SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Join us for our next 8 Week Sky Fit Challenge that will start on July 16! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Join Our FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 209 - Brain-Powered Weight Loss with Eliza Kingsford! We hope you have gained more knowledge on how to be a healthier you.

From time to time, we all face different struggles whether it be with exercise or food. This week, Rob and Devon share their top 5 tips to stay motivated to workout while special guest, Nutritionist Julie Daniluk explains how people with inflammation and autoimmune diseases can still eat delicious foods by eating powerful anti-inflammatory foods. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for either the next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset Julie has had a personal relationship with the healing power of anti-inflammatory foods ever since she was a little girl. After her mother switched her from artificial and high sugared foods to natural foods, an immediate change was noticed in her behavior and energy levels. However, this wasn’t Julie’s only encounter with food affecting her body in a negative way. After returning back to sugar and experiencing a horrible bout of food poisoning, Julie learned once and for all to listen to her body and began eating anti-inflammatory foods to heal it back to normal health. Continuing with these foods, Julie’s health is at its best and she works hard to help other people also listen and understand their bodies for a healthier lifestyle and to appreciate the healing power of food

In this week's episode, I had a really amazing interview with one of our Open Sky Fitness Podcast Group on Facebook members, Jim Sydnor, about his weight loss journey and how he turned his life around to live a healthy life. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset He had been athletic all his life but then he began ignoring his health in his 40s. Over time, he realized that his health was not what it used to be and needed to make a change for himself. Thus, he and his wife began focusing on turning their health around by walking more, cutting out sugars and processed foods, and keeping track of his measurements and progress. In the first 2 months, he had already dropped about 20 pounds. At the start of his health journey, he was 6'3" and weighed 265 pounds. In a span of 3 years of learning healthy habits and being consistent, he has now gained roughly 24 pounds of muscle and lost 70 pounds or more of fat. Lose Weight In 8 Steps As you listen, Jim has narrowed down his wellness journey to these 8 Steps that you'll hear us talk about in the interview: 1) Hitting Rock Bottom - Finding Your "Why" For Change 2) Creating A Basic Plan 3) Being Consistent and Executing Your Plan Every Day 4) Tracking and Measuring Your Results 5) Being Able to Change Your Strategy When The Original Plan Isn't Working 6) Being Held Accountable - Have Someone or Something Help Hold You Accountable 7) Making Yourself The Priority 8) Finding and Participating in a Community   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 208 with Drew Manning: How To Get Fit With Keto 3:00 About today's episode with Open Sky Fitness Podcast Group on Facebook member, Jim Sydnor 3:30 The 6-7 turning points you might experience on a healthy journey 9:00 About the Open Sky Fitness Podcast Group on Facebook 11:00 When people get mad at your - sometimes it's not about you but it's actually about themselves and they're going through. 15:30 Fixed Mindset vs. Growth Mindset - How to be more curious and not have a negative voice running through your mind. 17:00 Some stories from our Sky Fit Challenge participants and their struggles with starting their own health journey.  20:00 Introduction to Jim Sydnor and his background story. 25:00 The progress he has made with his new mindset on health and wellness. 26:00 What his friends think of his new healthy lifestyle and mindset. 28:00 Various struggles he has faced and what changes he made to create a new plan for himself. 31:00 How he tried to gain muscle when he was younger with steroids and ended up having a bad reaction to them which inspired him to be healthy and strong naturally. 32:40 His struggles to lose the last 5-10 pounds. 35:00 What keeps him going every day to the gym and motivates him to both eat healthily and exercise. 38:00 Fears around death and being healthy as we age. 42:00 The benefits of switching up your workouts so that your body is forced to adapt and change. 43:40 What his family now eats vs. what they don't eat anymore. 47:00 His health updates with blood panels as far as cholesterol and blood sugar. 49:00 Why changing your diet could be the easiest fix to your health problems such as indigestion and acid reflux. 52:00 Both Rob and Jim's own rock bottom wake up calls to change their health around. 54:20 The importance of accepting where you're at now at the moment in your health and what simple changes you can make. 56:40 What advice Jim can give to Rob and other parents about nutrition and having healthy food in the house for the family. 1:00:00 How to raise healthy children via nutrition and teaching them about good self-image. 1:05:00 What Jim is doing today to help him and his wife stay consistent with their healthy lifestyle. 1:15:00 Closing comments with Rob and Devon. 1:19:00 About our 7 Day Paleo Rest at 7DayPaleoReset.com 1:00:40 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 208 with Drew Manning: How To Get Fit With Keto     SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Join us for our next 8 Week Sky Fit Challenge that will start on July 16! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Join Our FREE 7 Day Paleo Rest Simply go to 7DayPaleoReset.com to sign up now One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness.     Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 208 - 8 Steps To Losing 65 Pounds! We hope you have gained more knowledge on how to be a healthier you.

Ever wondered what it was like to be and race as an Ultrarunner? This week, Rob interviewed Ultrarunner, Coach, 100 Mile American Record Holder, and 12 Hour World Record Holder, Zach Bitter. Find out how Zach got his start as an Ultrarunner, how to become fat-adaptive, and how Zach trains to compete in 100-mile races. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for either the next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset

The biggest part of a transformation is not physical; you can give someone the best meal plans, workouts, or macros for their body type but it doesn't matter unless they're able to overcome their own mental and emotional challenges. That's how you make a true lifestyle change. - Drew Manning  Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset On this week's episode of the Open Sky Fitness Podcast, we have Drew Manning returning for the second time! In our first interview with him, we talked all about his initial Fit2Fat2Fit journey. In this episode, we're discussing all that he has done since then including the launch of his A&E show - Fit to Fat to Fit. Not only that, but we discussed what he would have done differently during his experiment including getting fit via the Ketogenic Diet. Before we knew it, we were in a deep conversation about the Keto Diet including the following topics: The science behind the Ketogenic Diet How Keto can help you get fit What foods you should eat and stay away from while on Keto How to test your Ketosis levels properly His top food hacks for eating Keto foods on the go   Breaking Through Mental Struggles Besides the Keto Diet and his wellness journey, Drew also shared the best way you can get out of an emotional and mental funk when it comes to focusing on your health: Find a support system Be surrounded by like-minded people who are going through similar journeys Have a safe place to ask questions as well as ask questions and give answers Sign up for something that gets you out of your comfort zone but is still challenging so that it forces you the train Check out private Facebook groups or coaching apps such as My Fitness Pal These might not work for everyone but Drew has seen that it's so much more beneficial than just giving someone a 30 Day plan they do on their own.   Get Fit With Keto How can you survive the dreaded Keto Flu? What are the best foods to eat to get and stay in Ketosis? To be in good health while experiencing the Keto Flu, there are two very important things you should do: Drink plenty of water to stay hydrated. Supplement with sodium, potassium, and magnesium to avoid an imbalance of electrolytes. While on the Ketogenic diet, you won't be as hungry - you'll only be eating 2-3 meals a day of high-quality, healthy fat like: Steak Salmon Chicken thighs Whole eggs Butter Cream Coconut oil Ghee Avocado Your diet should be 5% carbohydrates (30 grams a day or less) from nutrient-dense vegetables including: Spinach Kale Cauliflower Broccoli F2F2F Keto Diet with Drew Manning | Complete Wellness https://www.youtube.com/watch?v=TzgPejLwqKI About Drew Manning Drew Manning is a NASM Certified trainer, author of NY Times Bestseller: Fit2Fat2Fit, blogger and fitness enthusiast. Drew’s health program has been used by thousands of people all across the world. He has been featured on shows such as: The Tonight Show, Dr. Oz, Dr. Drew, CNN, The View, Good Morning America, Nightline and more. You can learn more on his website www.Fit2Fat2Fit.com Drew’s goal is to inspire people to get fit, teach them how to do it and give them hope that it IS possible to get fit and stay fit. He wants to share his comprehensive fitness knowledge with his followers so that they can know how to lose weight successfully, even though for many it’s going to be a struggle. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 206 - The Power of Mindsets: Fixed Vs. Growth Mindsets 2:40 Getting healthy is easier than we think. Find out more in our next official Sky Fit Challenge starting July 16. 11:00 A recap on Drew from our last interview with him back in 2016. 13:35 The lessons and side effects he learned and experience during his Fit2Fat2Fit experiment. 15:30 Strategies he uses and suggests to help people break through their mental and emotional struggles. 18:00 How to get to the root of what's emotionally and mentally holding you back from focusing on your wellness. 20:40 What he would've done differently during his initial Fit2Fat2Fit experiment. 21:20 How the Ketogenic Diet has changed his mind and body function. 22:20 His A&E Fit2Fat2Fit TV show - what various diets each participant follows on the TV show. 24:40 Various contestant's result and how one struggled to get back to fit after gaining weight and another was a married couple. 28:30 Who is the Keto diet for? What's the best process of doing it? 30:20 How to combat the Keto Flu during the Ketosis Transition. 31:20 What foods do people eat on a Ketogenic diet? 33:25 How you can keep track of your diet and supplements to ensure you're moving into Ketosis. 35:50 How reliable it is to test your Ketone levels via blood tests. 37:30 How to make the Ketogenic diet part of your lifestyle even while traveling. 40:40 The fad part of the Ketogenic Diet and different brands offering labeled "Keto" products that are actually processed. 43:00 The most important factors to consider when changing your diet. 44:00 Calorie deficit - is it necessary to focus on it? 45:00 Specific workouts you can do in order to reach your fitness goals. 46:00 His 60-DayKeto Jumpstart Program that you can sign up for today and what you can expect from it. 50:00 The benefits of focusing on just creating one habit each month. 51:50 Drew's own struggles with staying healthy and how he overcomes them. 55:15 His next plans for the future. 56:15 The benefits of MCT oil and how to add MCT oil powder to your coffee instead of coconut oil or preparing a Bulletproof coffee. 58:40 Closing comments with Rob and Devon. 1:00:40 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: OSF 206 - The Power of Mindsets: Fixed Vs. Growth Mindsets Listen to our first episode with Drew Manning - OSF 103 - How Drew Manning Went From Fit2Fat2Fit   SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Join us for our next 8 Week Sky Fit Challenge that will start on July 16! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Join Our FREE 7 Day Paleo Rest One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 207 with Drew Manning - How To Get Fit With Keto! We hope you have gained more knowledge on how to be a healthier you.

The Cholesterol Hoax - When it comes to breaking down cholesterol and nutrition myths, Dr. Jonny Bowden is a wealth of great information. Dr. Bowden has written numerous works including his latest book with M.D. Masley Steven, Smart Fat: Eat More Fat. Lose More Weight. Get Healthy Now. In this #TBT episode, Devon and I also discussed how to get on track with eating healthy and how to schedule time for yourself to focus on your health. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for either the next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset

Today's episode is all about understanding the belief systems that we have of ourselves including how they were created in the first place and what we can do to change them. Specifically, we will be looking at the work of the author, Carol S. Dweck, who wrote, Mindset: The New Psychology of Success. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for our next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset In her book, Mindset, she dives deep into the two mindsets we have - fixed and growth. In a nutshell, people who have a fixed mindset believe they can never change and this is how they'll be forever vs. those with a growth mindset that believe intelligence is something that can be learned, cultivated, and developed. However, we don't have just one type of mindset for the rest of our lives either. Depending on where we are in life and what the topic is about, we could either have a fixed or growth mindset. So, you might have a growth mindset about fitness but then have a fixed mindset about money or career. In addition to exploring the differences between fixed and growth mindsets plus why we develop them, Devon and I will teach you how you can shift to a more growth mindset when it comes to your health and wellness.    "If you're spending all your time trying to prove to others or to yourself that you can achieve something but you don't put your time towards learning on how to do that in order to grow and take care of yourself, then you're just going to stay right where you are now." - Devon Dionne   Carol Dweck, "Developing a Growth Mindset" https://www.youtube.com/watch?v=hiiEeMN7vbQ   Fixed vs. Growth Mindsets The Fixed Mindset If you have a fixed mindset, you believe you're either born with it or you're not. You might have also developed this mindset because someone such as a parent or teacher taught you to think that way. People with a fixed mindset believe that it's talent and not hard work that gets you ahead in life or your goals. This mindset essentially leads to negative thinking that you are not smart enough and you won't even try because you're afraid to fail. You probably find yourself facing challenges with anxiety because you're afraid of not looking smart. In the end, this mindset discourages you from taking on any new challenges altogether for fear of looking bad if you do not succeed. People with a fixed mindset also: Don't like obstacles and will just give up before even really trying to put in some effort. Believe the effort isn't worth it to try something because they think they'll fail anyway. Ignore useful negative feedback or criticism that could help them improve. See other people's success as a threat. Are constantly trying to prove themselves to others. Think they can't do any better than where they are at now in life. A fixed mindset could eventually lead them to plateau early on in life and never reach their full potential. The Growth Mindset If you have a growth mindset, then you believe that talents and abilities are only a starting point. You think that there is potential from the starting point and that potential is limitless. You've come to realize that if you put in the effort, hard work, and persevere, you will grow and can succeed. You eagerly embrace new challenges and see them as a way to learn. People with a growth mindset also: Are persistent with new challenges or obstacles and will not give up. Believe that the putting in great effort is the key to mastery. Become curious when someone gives them useful, negative criticism and are eager to use that information to help them improve. Feel inspired by other people's success. Don't need to prove themselves to others and know they have the strength to keep working hard at their goals. Realize that there is no end to what they can do and achieve in life so they live in their potential.       How Did We Develop Fixed Mindsets? "I've seen so many people with this one consuming goal of proving themselves in the classroom, in their careers, and in their relationships. Every situation calls for a confirmation of their intelligence, personality, or character. Every situation is evaluated; 'Will I succeed or fail? Will I look smart or dumb? Will I be accepted or rejected? Will I feel like a winner or a loser?' " - Carol S. Dweck Fixed mindsets are easily created at a really early age; especially in test-oriented schools. If someone ever told you didn't have the talent for something or if you were praised for your achievements vs. the actual work you put into getting it done, then it's very likely that you developed a fixed mindset.   How to Shift Your Mindset From Fixed to Growth To begin helping others shift their mindset from fixed to growth, you can use different praise methods or share stories of how people with no talented cultivated skills and beliefs. That's a great way for a manager to motivate their employees to think more positively. However, switching from a fixed mindset to a growth mindset is not magic; you have to change a deep belief in yourself. When you think something negative such as "You're stupid; why even bother? All this hard work is stupid," you can begin to shift your mindset by acknowledging that you heard that thought in your mind and understanding that it belongs in that fixed belief mindset. Then, tell yourself that you can do this, and finally apply an action to overcome your challenge. Don't judge yourself in the moment but be persistent in solving the problem. Persistence has a direct effect on growth. Acknowledge the setback, be curious about why it happened, think about a solution for the next time it happens, and be persistent. From there, you need to create a growth mindset thought from your fixed mantra. So, if your mantra is, "I'm too stupid; I'll never be able to do this," think about the reverse of that mantra such as, "I'm smart enough to figure this out; it might take me some time and it might take me some work but I know that I can achieve this." Take this challenge on daily whenever you come across yourself thinking fixed mindset thoughts. This is something you have to work on every single day.   "People think that they can simply fake it until they make it but if you're thinking that, you're never going to make it because it's not about faking it. It's actually about changing your belief that qualities can be developed through practice and work. So, you have to change the fixed mindset belief with practice by taking it on daily; it's not going to be instantaneous now just because you feel inspired. Don't just think positive but take your actions within that belief system and develop them through practice and work" - Devon Dionne   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: 205 - How to Avoid a Lifetime of Chronic Pain with Erin Burch 1:50 About today's topic: The Power fo Mindset - Fixed Mindset vs. Growth Mindset 2:20 Join us early for our next official Sky Fit Challenge starting July 16. 5:00 Some of the awesome reviews we've received on iTunes! 7:00 Research done by Carol S. Dweck on the mindset. 7:45 Our two different mindsets - one that holds back (Fixed Mindset) and the other (Growth Mindset) which really helps us. 11:00 About the Fixed Mindset 14:20 About the Growth Mindset 15:00 How different mindsets react to new challenges in life. 15:50 Anxiety vs. Excitement for both mindsets. 17:10 How Fixed vs. Growth Mindsets approach problems and obstacles 18:00 The different views on effort and whether or not it's worth it. 19:30 Whether or not these mindsets accept or reject criticism and what affect criticism has on them. 20:40 How we see other peoples' success and react to it. 21:50 The effect that jealousy or envy has on our mindset. 26:15 The result of having a fixed mindset. 28:00 The Grow vs. Fixed Mindset when it comes to health. 28:50 How we even developed a fixed mindset to begin with in life. 34:20 The different mindsets we see in the Sky Fit Challenge and our clients. 35:00 Why you don't have to be afraid to reach out for help in your wellness journey. 36:50 How to use a Growth Mindset to continue focusing on your fitness and nutrition. 38:00 Studies on children who have been praised in two different ways. 39:45 Actions children with fixed mindsets regularly adapted into their work vs. children with growth mindsets. 44:00 How people with a growth mindset are happier compared to fixed mindsets. 44:45 How you can shift your mindset from fixed to growth. 54:00 The importance of staying curious rather than be stuck in your fixed mindset. 56:00 How to apply a growth mindset to your health. 1:01:00 How to deal with and solve problems that come up in relationships. 1:03:00 What a healthy adult relationship looks like. 1:06:00 Closing comments with Rob and Devon 1:08:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode: 205 - How to Avoid a Lifetime of Chronic Pain with Erin Burch Learn more about Carol S. Dweck Read Mindset: The New Psychology of Success by Carol S. Dweck Find out more about Carol S. Dweck's research on mindset: The power of believing that you can improve | Carol Dweck  Carol Dweck: "The Growth Mindset" | Talks at Google Carol Dweck: The Effect of Praise on Mindsets Growth Mindset vs Fixed Mindset Check out OSF 172 - Identify & Stop Self-Sabotaging Beliefs & Actions   SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Join us for our next 8 Week Sky Fit Challenge that will start on July 16! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Join Our FREE 7 Day Paleo Rest One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 206 - The Power of Mindset: Fixed vs. Growth Mindsets! We hope you have gained more knowledge on how to be a healthier you.

Say 'hello' to Nicolette Hahn Niman from BN Ranch and author of Defending Beef and Righteous Pork Chop, who talks about sustainable cattle farming: Rob starts the podcast by answering a listener’s question about how to put on muscle mass when you are training for endurance. Then, he and Nicolette get into the myths around cattle farming and why it has gotten such a bad rap. She shows the benefits of raising cattle in the proper manner as well as discusses the differences between factory and sustainable farming. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for either the Transition or next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset

When it comes to your body, you're either in the driver's seat or you're in the trunk. Unfortunately, most people are literally in the trunk; in other words, they're in the dark, they don't know what's happening, and you don't know how you got there. If you're in the driver's seat, you've got access to feedback and you're listening, look, and learning as you're going along. If you arrive someplace you don't like, you're able to change it because you understand how you got there. - Erin Burch Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for either the Transition or next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset For today's podcast, I had an amazing discussion with the Founder of The Burch Method, Creator of Core Container™ System, and proclaimed, Body Whisperer by her clients, Erin Burch. With 38 years of physical therapy, yoga, Erin uses an inside-out approach that has not only healed others but herself as well. To find out more about her work and receive weekly insights, you can go to her website and subscribe to receive her Body Whispers - Love Notes from Your Body emails.

Do you find simple tasks like picking up something off of the floor or twisting to reach something behind you painful and straining? When we think of back pain, we usually imagine someone suddenly throwing out their back. But back pain can happen day to day and even the simplest of movements can cause it to happen. Recently, Devon experienced a horrible back muscle spasm the day after a dance class and we had the idea to talk about back spasms on the show. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset

If you're a person who lives a sedentary life, your health might be good until you're 45. If you ignore physical exercise until you're 45, your health can begin to drastically drop after 45 but it is preventative and you might just have to work a bit harder. It's all about mindset because many of us think we cannot do something such as go on a hike and have the attitude of 'I'm too this; I'm too that,' and that's when we start to set ourselves back with our mindset on physical activities. - Rob and Devon Download The OSF Workout Template Now!   Home Workouts You Can Do Today. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for either the Transition or next Sky Fit Challange Early sign up for our next 7 Day Paleo Reset In this week's episode of the Open Sky Fitness Podcast, we will be discussing the differences between cardio and weight lifting plus which one is better for us as we age. How did we stumble onto this topic? Many of our clients and members of the Open Sky Fitness Podcast Group on Facebook were very curious about this as well and so we wanted to share our insights with you, our awesome listener! As you tune in, we will cover: What you can expect from your body once you're 30 and beyond. Common myths and misconceptions about working out. Benefits of cardio and weightlifting. The two different types of cardio: Aerobic/LISS and Anaerobic/HIIT The physical and mental stresses of doing long, cardio workouts. What effects strength training has on the body. What our ancestors did that we can mimic in our own lives and physical training today. How to plan your weekly workout with our template. What workouts Rob does with his clients   Free Workouts & Templates Download your Open Sky Fitness Lifting Plus HIIT Template Simply click the button below to get started on designing your own workouts: Download The Template Now!   5 Home Workouts You Can Do Today To help you get started focusing on your fitness, we are sharing 5 Home Workouts You Can Do Today. These are some of my favorite workouts that I do and recommend for my clients.     Common Misconceptions About Exercise These are common soundbites you've probably heard from other people and have believed that they're true but they're actually the complete opposite and not good advice when it comes to working out: You have to do 30-60 minutes of cardio every single day. You should focus on weights in your 30s but then cardio in your 40s. You can't build muscle mass after 30. Always do your cardio first before you lift. The more cardio, the better.   Cardio Workouts: Pros and Cons According to the Cleveland Clinic, there are various benefits of doing cardio including: Increases blood flow Decreases chances of stroke Improves memory Increases circulation Helps control blood sugar Increases oxygen supply allowing the muscles to work even harder Decreases stress Helps with weight regulation Releases endorphins for a better mood Combats depression These aren't the only benefits either, in terms of weight loss, cardio does, in fact, burn more calories than weight lifting does at the moment with 10-12 calories per minute compared to 8-10. However, after completing a cardio workout, we're more likely to eat more calories and stay sedentary for the rest of the day. While cardio does burn more calories at the moment, weight lifting increases our resting metabolic rate which allows for our bodies to continue burning more calories throughout the day.     2 Types of Cardio: Aerobic/LISS vs. Anaerobic/HIIT   "There are really two different types of cardio and they're very, very different from each other. That's where people often get confused because if you just put cardio into one category, you're missing out on the real deal. All types of cardio are great but there are some forms that are the most beneficial." - Devon Dionne    When it comes to cardio, there are two types: Aerobic or LISS Cardio - Low-Intensity Steady State Cardio Anaerobic or HIIT Cardio - High-Intensity Interval Training Aerobic cardio is done over long durations of time at a low to moderate intensity. Some forms of this cardio include walking on a treadmill, jogging, or biking. When you do LISS cardio, your body can breathe and supply oxygen to the muscles as you're doing the exercise so that you're able to do it for long periods of time. Forms of high-intensity cardio are done in short spurts followed by low-intensity recovery periods. Your body can't supply enough oxygen for those muscles to continue to do it for long periods of time. Not only do HIIT workouts increase your anaerobic but also aerobic capacity. Anaerobic or HIIT Cardio workouts specifically have these benefits: An increase of skeletal muscle Mitochondria respiration Gene expression An increase of muscle mass Which Is Better? LISS or HIIT? If you do LISS workouts often, they will actually take away from your muscle mass and you're not likely to burn fat or calories; you're going to burn muscle if you do it for long periods of time. LISS also creates a lot of stress and actually isn't as beneficial as far as long-term health. Therefore, we don't recommend doing LISS cardio for long periods of time for multiple times per week.   "This idea that you should only do low - moderate intensity cardio for long periods of time to lose weight is not correct. It's not enough by itself but compared to combining cardio and strength training, you're going to lose more abdominal fat over the years than if you only did cardio workouts." - Rob and Devon Dionne     The Benefits of Weight Lifting As we age, our body starts to gradually lose muscle mass. After our 30s, our body loses about 5% of muscle mass for every decade afterward. The benefits of weight lifting on a regular basis include: Builds muscle mass Improves connective tissue Continue to burn more calories hours after lifting We continue to burn calories after lifting because it increases your resting metabolic rate vs. cardio burns calories at the moment. One study found that men who weight lifted on a consistent basis increased their RMR men by 9% and women who did the same increased it by 4%.   Final Recommendations When it comes down to whether cardio or weight lifting is better for us as we age; the truth is that neither is better than the other and both have lots of great benefits. However, we cannot do one without the other. Wou need both in order to be the best that we can be. There is one exception though. We do not recommend doing aerobic cardio for very long periods of time multiple times a week. If we had to choose between one over the other, we would choose weightlifting because you can get a cardio workout from lifting. Along with maintaining muscle mass, burning calories, and staying fit from strength training, you can include some recreational cardio in the mix to help with stress and functional movement. Not only but within a strength training program, you can also create HIIT cardio training with that program or in a bodyweight program.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 203 with Allison Melody - Holistic Health: Discover What Works For You 2:30 Update on our current Sky Fit Challenge participants! 3:15 Sign up for our next Sky Fit Challenge with an Early Bird Special on June 18! 5:00 The changes in American culture we need to see when it comes the style of eating and nutrition. 7:00 Cardio vs. Weight Lifting - which one is better as we age? 7:20 Why it's so hard for people to change their nutrition or other aspects that they need to focus on when it comes to wellness. 10:00 What you can expect from yourself and your body as you get to 30 years. 12:40 Studies done on elite athletes after the age of 45. 13:30 Common myths and misconceptions about working out. 16:20 The benefits of doing cardio. 17:30 The two types of cardio: Aerobic/LISS, Anaerobic/HIIT 20:40 Benefits of Anaerobic and HIIT training 21:40 Which is better? LISS or HITT? 24:45 The benefits of weight lifting 27:00 The physical and mental stresses of doing long, cardio workouts. 30:30 What if you only do strength training? What effect does that have on the body? 32:00 What our ancestors did that we can mimic in our own lives and physical training today. 40:00 How we can use how our ancestors lived as a model for our modern lives. 42:00 Final recommendations and pieces of advice. 46:00 How to incorporate functional movement into your everyday life. 47:00 How to plan your weekly workout with our template. **To Download our workout template here*** in Libsyn 50:00 What workouts Rob does with his clients. 55:00 How to build a healthier lifestyle for yourself. 56:30 Join our next Sky Fit Challenge officially beginning July 16to get extra support for your workouts. 59:00 Get an early start on the Sky Fit Challenge and join us June 18 for our Transition Challenge. 59:40 Closing comments with Rob and Devon 1:00:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode:  OSF 203 with Allison Melody - Holistic Health: Discover What Works For You From Head to Toe: The Benefits of a Cardio Workout (Infographic)  Why interval training may be the best workout at any age Mayo Clinic discovers high-intensity aerobic training can reverse aging processes in adults Physical Activity Patterns Associated With Cardiorespiratory Fitness and Reduced Mortality: The Aerobics Center Longitudinal Study You might be interested in these other Open Sky Fitness podcast episodes: OSF 035 - Mark Sisson On How To Look Good Naked OSF 129 - Active Recovery From Stress OSF 182 - How a Strong Community Can Save Your Life OSF 184 - Periodization: Creating A Strategy For Your Next Fitness Challange OSF 196 - Blue Zones   SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Beginning June 18, you can sign up for our Transition Challenge and prepare for our next 8 Week Sky Fit Challenge that will start on July 16! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Join Our FREE 7 Day Paleo Rest One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      Look Out For Our Upcoming Throw Back Thursday Podcast Episodes! We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 204 - Cardio vs. Lifting - Which Is More Important As We Age? We hope you have gained more knowledge on how to be a healthier you.

Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset In this #TBT episode, Dr. Mike Israetel gets down and dirty with proper “weightlifting 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 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 weightlifting belt is a waste of money.

This week, we had an incredible interview with eco-entrepreneur, owner of Melody Productions, Director of the Food Heals Documentary, and co-host on The Food Heals Podcast, Allison Melody. Recently, both Devon and I were on her podcast for episode 199: The Secrets to Revolutionizing Your Workouts and Losing Weight Naturally and so we invited Allison to be on Open Sky Fitness to share her own incredible health journey. Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset It took me 10 years to discover what worked for me and my health. This was not an overnight change; it was a lifestyle change and it took time. I slowly made discoveries about my health and I'm still making discoveries even today. I'm still ebbing, flowing, and changing when things aren't working for me. Some things work for a while but then I have to shift as I age and the food and production formulations like deodorant are changing." - Allison Melody   Discover What Health Journey Is Best For You "If we deal with the past and we send love to our inner child or younger self, we can heal the present by healing the past. However, we're never done fully healing ourselves; there's always something else that we can work on." - Allison Melody In this episode, you will hear us cover the following topics with Allison: Allison's origin story, her parents' illnesses, and why she started a plant-based diet. The moment she discovered holistic health and natural medicine. How you can get started on improving your health The 7 Stages of Grief we go through and how we can emotionally heal ourselves. What it means to have a gluten sensitivity vs. being Celiac. What spiritual psychology is and how it can help you heal your mind and work through childhood issues. Rob and Devon's own experiences with therapy and emotionally healing themselves. How to eat healthy without feeling hungry nor depriving yourself of food you enjoy.   How To Become A Healthier You   "To start focusing on better health, ask yourself, 'What is the most present thing in my life right now that I need to work on?' and start there. Where are you now in your health and where can you go tomorrow?" - Allison Melody    We asked Allison what her top advice was on how to starting living a healthier lifestyle. She advised to begin by focusing on just one thing at a time instead of everything at once and gave a list of what you can begin focusing on today depending on what you're leaning towards the most: Don't take on too much at once, but focus on one thing at a time. Choose what to focus on based on what is most present in your life now whether that's physical weight or emotional weight. Focus on what foods are potentially harming your health such as gluten, processed foods, and sugar. Don't take away your favorite foods or activities but add vegetables or a 20-minute walk. Gradually begin to add more fitness to your life by walking more or going to the gym a couple of times a week. Take a closer look at the relationships in your life because maybe you need to let go of a toxic friend or build a stronger bond with someone else. Clear your mind through journaling, meditation, and focus on what really needs your attention.   About Allison Melody   "I am on a mission to awaken people to the fact that a healing miracle is possible. That we can heal our bodies if we give it what it needs to heal." - Allison Melody     The topics she addresses through her work are powerful and heart-centered and focus on Holistic Health, Social Justice, Human Rights and Animal Rights. They reflect her passion for creating positive change in people and the communities they serve. At the age of 26, Allison endured the devastating loss of both her parents to cancer after long and challenging battles. Witnessing her mother and father suffer so intensely and needlessly from a cure that brought more pain than the disease, Allison soon dedicated her life to finding a better way to heal. She watched in disbelief as doctors prescribed drug after drug, observed her parents’ hair fall out, their rapidly aging faces, and their exceedingly diminishing vitality. The tragedy instilled in her an unwavering passion for nutritional medicine and propelled her into the world of holistic health and alternative healing. Allison’s firm commitment to natural health is further evidenced by her achievement of a Masters Degree in Spiritual Psychology.   SAVE YOUR SPOT FOR THE 8 WEEK SKY FIT CHALLENGE IN JULY! Beginning June 18, you can sign up for our next 8 Week Sky Fit Challenge that will start in July! The challenge consists of: 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required) SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes! Foolproof Schedule so you know EXACTLY what you’re supposed to do every day. Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable. Join Our FREE 7 Day Paleo Rest One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!   We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 202 - Vitamin Supplementation: Do You Need It? 1:50 About today's guest, Allison Melody, and why switching to a plant-based diet was a life or death decision for her. 2:15 Shout out to our current Sky Fit Challenge that's going on now! 3:10 Sign up starts on June 18th for the next Sky Fit Challenge beginning in July or try out our transition month to get started! 8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper. 7:40 Introduction to Allison Melody 8:30 Allison's origin story, her parents' illnesses, and why she started a plant-based diet. 12:00 The moment she discovered holistic health and natural medicine. 13:50 Why her father wouldn't listen and believe in her lectures about nutrition, holistic health, and natural medicine. 16:00 How her father's death sent her on a mission to help people discover that it is possible to heal the body through natural methods. 17:00 How she was able to forgive and emotionally heal after her parents' deaths. 18:30 The 7 Stages of Grief we go through and how we can emotionally heal ourselves. 21:30 What Allison has learned about what it means to be healthy over the last couple of years and her philosophy on health today. 23:10 How she went from organic food to raw food and then did allergy and blood testing to truly find out what foods are working for her body. 23:30 What it means to have a gluten sensitivity vs. being Celiac. 24:00 Why she decided for herself that the best option was to follow a plant-based diet. 24:45 How she discovered the importance of emotional healing and slowing down from time to time to give herself the self-care she needs. 25:30 What spiritual psychology is and how it can help you heal your mind and work through childhood issues. 27:20 Rob and Devon's own experiences with therapy and emotionally healing themselves. 30:50 How can a person get started on improving their health. 33:00 Her advice to people who think that weight loss is the number one focus on getting healthy. 35:00 Whether or not a juice cleanses and fast is okay for you. 35:25 What has worked for her to lose weight but might not work for everyone else - juicing, intermittent fasting, maintaining exercise. 36:00 Why being healthy is not about the number on the scale. 37:00 How to eat healthy without feeling hungry nor depriving yourself of food you enjoy. 38:00 About her podcast and website, Food Heals Nation plus all the retreats they have coming up!  42:20 Closing comments with Rob and Devon 43:25 Sign up starting June 18 for our next Sky Fit Challenge! 46:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode:  OSF 202 - Vitamin Supplementation: Do You Need It? Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 203 with Allison Melody! We hope you have gained more knowledge on how to be a healthier you.

Dr. Kelly Starrett discusses preventing injuries, improving performance, and the best way to treat an injury. He 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 release of his latest book, Deskbound. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset EASY WAYS TO PREVENT INJURIES AND IMPROVE PERFORMANCE Rob, Devon, and Kelly start of the show by discussing the natural occurrences 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 individual athletic performance. The conversation delves deeper into specific areas of nutrition, 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. IS ICING A GOOD WAY TO TREAT AN INJURY? 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. ABOUT DR. KELLY STARRETT 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 his wife, 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 [email protected] 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: [email protected] 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 87: How to Prevent Injuries and Improve Performance.  We hope you have gained more knowledge on how to be a healthier you!    

The constituents taken by food directly from the biological environment may have different effects from those formulated through technic, logic processing. Either way, the health benefits are likely to be determined by your total diet.- 'Food synergy: an operational concept for understanding nutrition' from The American Journal of Clinical Nutrition Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset   Many of the members in our and participants in the have been very curious to know more about vitamin supplements so we have decided to put together this episode with all of the up-to-date information that's currently out there! Please know that these are just our recommendations and suggestions. Before making a decision about which vitamins and supplements you should or shouldn't take, always check in with your doctor first.   "You should always get as many nutrients as possible from your foods. To do that, you should focus on eating nutrient-dense, whole foods. Whole foods include grass-fed meats, grass-fed and pasture-raised dairy, and organic vegetables. Those foods are going to give you the most nutrients and bang for your buck vs. something like a bagel which has a ton of calories and no nutrients. However, there are instances and things happening in the world today that don't allow people from getting all the nutrients from food or they're facing other health issues and supplementation at this point is a good idea for them." - Devon Dionne   What You Should Discuss With Your Doctor Before you take vitamin supplementation, you should meet with your doctor and do the proper testing if necessary to find out what you're deficient in when it comes to vitamins and minerals. Here's what you should look out for or ask your doctor about: Find a good, functional or integrative medicine doctor Hormone panels Vitamin panels B12 testing Inflammatory testing cholesterol testing sugar testing vitamin d homocysteine levels Gluten sensitivity testing (Cyrex Array 3 test)     Suggested Vitamin Supplementation   "Really be your own advocate of what supplements you're taking and find companies that you trust. In 2015, it was discovered that 4 out of 5 of the top herb supplement brands that big name stores like Target, GNC, Walmart, and Walgreens were selling didn't contain any of the herbs they claimed their products had." - Rob and Devon Dionne   Some of the vitamin supplements that Devon uses and suggests include: Vitamin D3 Vitamin K2 Vitamin A (maybe) Can cause problems if you're low in Vitamin D B 12 (especially if you're a vegetarian) Magnesium Vitamin C Fish oil Probiotics   Vitamin Supplement Brands We Recommend Here are several brands that Devon uses and highly recommends: Pure Bio-Pure Twin Labs Life Extension Garden of Life Designs by Health Thorn Nordic Naturals     Being Cautious: Vitamins & Supplements to Avoid   "The reality about multivitamins and even pre-natal pills is that they have a lot of Vitamin A, E, calcium and other supplements that we don't recommend you take unless you're deficient. Some people think that more is better when it comes to vitamins and supplements but it's actually the exact opposite. More is not better and it can possibly lead to issues over time." - Devon Dionne   These are vitamins and supplements that we should be cautious about or avoid. Vitamin E Folic acid Beta-keratin Vitamin A Vitamin B6 Calcium Iron Selenium Iodine   Natural Foods That Have Vitamins & Minerals If you are able to consume natural foods that already have plenty of vitamins and minerals, then you shouldn't consider vitamin supplementation. To have a healthy body, we highly suggest eating these whole foods. Plus, you'll receive more nutrients from them than you would with lab created supplements: Calcium - sardines, milk, yogurt, tofu Folate and folic acid - spinach, lentils, beef liver Iron - oysters, turkey, pumpkin seeds, arugula, meat Omega 3 - salmon, sardines, flax seeds, walnuts Vitamin A - sweet potatoes, spinach, carrots, cantaloupe, tomatoes B6 - chickpeas, salmon, chicken breast B12 - clams, beef liver, trout Vitamin D - yogurt, salmon, tuna Vitamin E - peanut butter, almonds, sunflower seeds        Join Our FREE 7 Day Paleo Rest One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!   We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 201 with Wade Lightheart: Bodybuilder Nutrition - Optimize Your Digestion 8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper. 5:40 About taking vitamins and supplementation 6:00 Why supplementation isn't a replacement for eating whole foods. 8:00 Obstacles people face and why taking vitamins and supplementation is a good idea in some cases plus why Devon took a holistic approach to eating whole foods and taking a variety of supplements to defeat her Lyme disease. 9:30 Why you should focus on whole foods first and then vitamins and supplements afterward. 10:00 The relationship between foods and vitamins during the digestion process. 12:00 Nutrients created in a lab vs. nutrients in whole, real foods. 13:15 Vitamin B19 - folate in natural foods vs. folic acid in supplements, the pros and cons of supplementation,  and which foods naturally have folate. 14:30 When supplementation is a great idea - gut issues, lack of vitamins in natural foods because of soil depletion. 15:00 The problems with soil depletion and its effect on the natural vitamins found in animals and organic foods. 17:00 The effects of importing foods from other countries, GMOs, and cross-breeding fruits and vegetables. 18:30 Why water depletion can affect our bodies and the benefits we used to receive from natural water including magnesium. 20:50 How low-calorie diets can keep you from receiving the vitamins and you need and why that's a good moment to do supplementation. 21:10 Why you want to do vitamins and supplements as you age or are taking more medicines. Plus benefits to taking them if you work out constantly, are stressed out or are around a lot of toxins. 21:50 What's the deal with brands labeling their packaged foods as being formulated or fortified with an assortment of vitamins and minerals? 26:20 What supplements Devon uses and why she recommends Magnesium as well as Vitamins D3, K2, C and possibly A. 27:00 Why we might be taking different vitamins and supplements in the future than we are now. 37:50 What vitamins we should be cautious about or avoid. 44:25 Multivitamins - are they actually beneficial? What about pre-natal? 46:00 Watch out for certain bodybuilding supplements and protein shakes plus which ones we recommend taking. 52:00 The warnings you need to know about combining vitamins and medication. 54:00  What foods can you eat that will give you the same benefits as vitamins and supplements? 57:20 Any other problems with supplements that we should know about. 59:40 Trusted sources you can look into about different vitamins and supplements. 1:00:00 Vitamins and supplement brands that Devon uses that are also trusted by integrative and functional medicine doctors. 1:01:40 What you should look out for or ask your doctor about. 1:06:50 Closing comments with Rob and Devon 1:06:55 Sign up starting June 18 for our next Sky Fit Challenge! 1:08:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode:  OSF 201 with Wade Lightheart: Bodybuilder Nutrition - Optimize Your Digestion Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 202! We hope you have gained more knowledge on how to be a healthier you.

Our society’s methods for losing weight are bonkers. Starvation diets, low-fat diets — none of them really work on an extended basis, and some of them could be making us sicker. Our #TBT guest this week is Jonathan Bailor who spent 10 years doing intensively researching the diets we try and why they tend to fail. Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset!  

"The key component to success in the physical competition world and often to health and transcending disease states are all related to your digestion. How well you can assimilate and utilize the food that you're eating; no matter what it is and how well you can eliminate any waste that will prevent it from growing bad bacteria in the gut. That's the bottom line; you have to get your digestion figured out." - Wade Lightheart   Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset! On this week's episode of the Open Sky Fitness Podcast, we had 3-time All Natural National Bodybuilding Champion, Advisor to the American Anti-Cancer Institute, Director of Education at BiOptimizers Nutrition, Founder of the Prosperity & Health Alliance, and Enagic Master Trainer, Wade Lightheart, join us on the show. Wade is also a vegetarian and author of several best-selling books including Staying Alive in a Toxic World and The Wealthy Backpacker. In this episode, Wade and I had an amazing discussion about how he came to be an All Natural National Bodybuilding Champion, how he dramatically transformed his health with meditation and becoming a vegetarian, plus all about optimizing your digestion with digestive enzymes and probiotics. Specifically, you'll hear us discuss: Life-changing events that led him to become interested in bodybuilding and exercise physiology. How he discovered meditation and became a vegetarian bodybuilder. Why natural bodybuilding essentially saved him from his party lifestyle. His experience earning a spot to compete in the Mr. Universe Championships. Whether or not a person can be a bodybuilder and be healthy at the same time. What the journey was like to train as a vegetarian bodybuilder. Why high quality cultured, digestive enzymes and probiotics are a great start for improving your gut health.   "We live in a culture that worships athletes and athletes have extremely high levels of fitness relative to their sport, but that doesn't necessarily that they're healthy. Fitness is a component of health, but it's not the total picture. So, as I discovered in the world of bodybuilding, you can be both fit and very unhealthy." - Wade Lightheart     The Ultimate Immune System Optimizer (The Good, The Bad, and the Ugly) https://www.youtube.com/watch?v=YItU4zH6bVc   Take Wade's 12 Week Program FREE Just go to bioptimizer.com/open to take Wade's 12 Week Program for FREE! In this 12 week program, you’re going to discover how to achieve AWESOME health and double your energy with natural, tested, and scientific strategies. Here’s just a tiny sample of what you’ll be seeing over the next 12 weeks: How To Get 70 Percent More Energy In 30 Seconds Or Less The Ultimate Key To High Performance, Health And Longevity Mastering Your Mind For Health, Wealth And Happiness How To Turn The Tide Against Uncontrollable Food Cravings How To Select The Most Powerful Supplements For You How To Stay Lean And Trim Without Sacrifice The Simplest And Fastest Way To Detoxification And Great Skin How to Optimize Your Brain For Super Intelligence       About Wade Lightheart 3-Time Canadian Natural Bodybuilding Champion, Wade Lightheart, is one of the world's premier authorities on Natural Nutrition and Training Methods. Having majored in Sports Science at the University of New Brunswick, he has authored numerous books on health, nutrition, and exercise which have sold in over 80 countries. Wade is sought out by athletes and high-performance oriented individuals worldwide for his advice on how to optimize their health and fitness levels.        Join Our FREE 7 Day Paleo Rest One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!   We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 200 - Juggling Your Family's Health Starts With You with Alek Lev and Jeff Meacham 3:00 All about the documentary, The Magic Pill, that focuses on a whole food/Ketogenic based diet. 4:30 Benefits of the Ketogenic diet and the importance of correctly following it. 8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper. 10:00 Introduction to Wade Lightheart   11:00 Life-changing events that led him to become interested in bodybuilding and exercise physiology. 16:00 Is there a way to live a healthy lifestyle as a bodybuilder no matter if you're a vegetarian, Keto, or anything else? 17:30 How bodybuilding has turned into a sub drug culture. 19:00 His experience using steroids and drug cycling during for bodybuilding competitions. 21:00 How he discovered meditation and became a vegetarian bodybuilder. 23:30 How bodybuilding essentially saved him from his party lifestyle. 27:00 His experience earning a spot to compete in the Mr. Universe Championships. 28:30 Can you be a bodybuilder and be healthy at the same time? 29:30 Why Rob decided to compete in a bodybuilding competition. 31:00 Lessons in health in the bodybuilding world.  33:30 What the journey was like to train as a vegetarian bodybuilder. 36:00 How he was introduced to gut health through the use of probiotics and digestive enzymes. 37:20 His experience going raw and following a vegan diet to prepare for one of his competitions and how he actually did better than before. 38:50 Is it natural to take in all of these supplements for a vegan or vegetarian diet? 41:00 How he was able to overcome his partying lifestyle to live a healthier life with mindfulness. 43:30 His philosophy on being a vegetarian and what he suggests other people do when deciding on which diet to follow. 46:00 Why high quality cultured, digestive enzymes and probiotics are a great start for improving your gut health and stopping inflammation from occurring in the body. 50:00 The difference between an enzyme and probiotic. 54:00 How mono-agriculture has greatly altered the food we grow and eat. 56:00 What probiotics are and why they're so important. 1:00:00 How our ancient ancestors consumed healthy bacteria from natural food compared to the unnatural foods we eat now. 1:04:00 How fermented foods help to improve our gut health. 1:06:40 How he ferments coconuts. 1:07:30 The supplements he has developed and why they're so helpful. 1:16:00 Where they can connect with Wade and all about his course on the BiOptimizers website. 1:18:50 Closing comments with Rob and Devon 1:20:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode:  OSF 200 - Juggling Your Family's Health Starts With You with Alek Lev and Jeff Meacham Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 201 with Wade Lightheart! We hope you have gained more knowledge on how to be a healthier you.

There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn’t help the pain go away. Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week’s episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset!

This week, we brought back original OSF Podcast cast members, Alek Lev and Jeff Meacham back for the 200th episode! Now that Devon and I are expecting a baby girl soon, we wanted to talk to Jeff and Alek (who both have two children) about how they look after and raise their family.   Click here for the full show notes! Please leave us a review at openskyfitness.com/review  Join Our Open Sky Fitness Facebook Group! Sign up for the next 7 Day Paleo Reset!   Specifically, we'll be discussing the following in this episode: How Open Sky Fitness got its start with Rob, Jeff, and Alek. Generational Nutrition: how Jeff and Alek connect with food now compared to in the past when their parents made the rules. The struggles they still face from time to time with nutrition. What life is now like as parents and raising children. How they juggle their own health and their family's health What they do to share their own health philosophies and encourage healthy habits with their children. Sleep training hacks and other parenting tips.

On this week's TBT Open Sky Fitness Podcast episode, Rob had a great talk with Jay Campbell about testosterone replacement therapy. Jay the best selling author of The Definitive Testosterone Replacement Therapy MANual, a 16 year TRT patient and respected thought leader on Hormonal Optimization.   Check out the original show notes here! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group here! Sign up for the next FREE 7 Day Paleo Reset.    Jay recently launched TRTRevolution.com and the TRT Revolution Podcast which promise to be the definitive resources for all things Testosterone, Anti-Aging and Life Optimization. Jay along with his mentor Jim Brown consult with aging men and women and soon will be offering a unique line of supplements (Optimized Life Nutrition) essential for living a hormonally balanced life. Rob and Jay had a deep discussion about why men can experience a loss of the testosterone hormone, what are the symptoms, and how to replace the hormone with therapy. To prepare for this interview, Rob even took a blood work test, a Pre TRT Wellness Panel, to see where his hormones were at and how healthy he is. CHALLENGE OF THE WEEK: THINK ABOUT WHERE YOU ARE AT IN YOUR LIFE Life can get incredibly busy and not only are we trying to juggle everything going on in our lives, but sometimes other people's lives too. Friends, family members, and co-workers may all need us at one point in their lives to help them out. And it's great to help them out however and whenever you can, but are you paying enough attention to yourself? This week, try to stop for a moment and take a close look at everything that is going on in your life. Your family, your career, and you goals. Are you spending enough time on what you want to accomplish? Maybe you don't spend enough time on you or if everything becomes too much, you just push everything aside to give yourself space and a moment to breathe. Pay attention to everything that you have going on in your life and ask yourself if it's too much to handle. Maybe you have too much going on right now or too many goals that you're facing. If something is too much to handle, it's okay to back off and come back to it later when you're ready for it. Likewise, what are some tips that you can share with all of us when you're juggling too much at once? Send us an email, voicemail, Facebook message, Twitter tweet etc. How do you handle stress and taking on different projects at once? GET A JUMP-START WORKOUT GUIDE 2.0 FROM ROB WHEN YOU LEAVE A REVIEW! 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 Workout Guide 2.0. 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 3:30 How can we juggle everything that goes on in our lives? 12:45  Introduction to Jay Campbell. 13:50  Jay's background and why understanding testosterone is important for him. 14:50  Jay's story of being diagnosed with low level testosterone. 17:05  What are hormones and why are they so healthy for us? 20:00  What are the symptoms of low testosterone deficiency? 22:35 How important is it to meet with a doctor who knows about hormonal level deficiencies? 23:30 What is it like to begin testosterone hormone replacement therapy? How do I know if the therapy isn't helping me? 24:45 What about the pill for women? How are the hormones balanced? 26:15  Is it a big decision to go with testosterone hormonal therapy? 27:55  Can the environment that we live in today affect our hormones? 28:30  What are the statistics for males who have a testosterone deficiency? 29:00 Are male body types correlated with testosterone? 31:25  What are the causes of gynecomastia or male breast enlargement? What can happen if there's a very high production of estrogen in the nipples and it goes too far over time? What about during puberty? 36:30  What's the recovery time like to reduce male breast tissue or hard glands? 38:55  What were Rob's results for his Pre TRT Wellness Panel and what does his blood work mean for him? 54:00  What are the risks for going on a Statin medication such as for high cholesterol? 57:45  Would a young male with low testosterone automatically be prescribed to take a medication? 1:01:05  How can a person improve their testosterone balance  and control their insulin with nutrition? 1:10:00 What are some indicators that you may have a low amount of testosterone? 1:11:00 Why do more people need to know about hormonal imbalance and low testosterone for men? 1:12:30  When do men begin to naturally lose testosterone hormones? 1:13:35  How often should men have their testosterone levels tested? 1:14:29 Why cardio is incredibly important during your 40s. 1:17:33  Closing Remarks by Rob 1:21:40  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE:   To learn more about Jay Campbell and check out his blog, Fabulously Fit over 40, click here: http://fabfitover40.com/ To check out Jay Campbell's website, TRT Revolution, click here: http://trtrevolution.com/ To check out the book, The Definitive Testosterone Replacement Therapy MANual: How to Optimize Your Testosterone For Lifelong Health And Happiness by Jay Campbell, click here: https://www.amazon.com/Definitive-Testosterone-Replacement-Therapy-MANual/dp/1942761724  To check out Iron Man magazine, click here: http://www.ironmanmagazine.com/    To check out Discounted Labs, click here: http://www.discountedlabs.com/about-us/  Click here to check out PrivateMDLabs.com and have your blood work done To visit CHEKD and have your blood work done, click here: http://www.chekd.com/ To learn about plastic surgeon, Dr. Joseph Cruise, click here: http://orangecountycosmeticsurgery.com/ To read The Obesity Code: Unlocking the Secrets of Weight Loss by Jason Fung, click here: https://www.amazon.es/Obesity-Code-Unlocking-Secrets-Weight-ebook/dp/B01C6D0LCK Love our new website? Learn more about the man who helped us create it,Anthony Tran, and his company, Marketing Access Pass, here: http://marketingaccesspass.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 [email protected] 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: [email protected] 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 105: Jay Campbell Explains All About Testosterone Replacement Therapy. We hope you have gained more knowledge on how to be a healthier you!

"The beauty of Keto from a lifestyle, intuitive, instinctive eating perspective is that you're much more in tune with what your body actually needs. When you eat carbohydrates, your insulin spikes and your glucose levels are all over the place not to mention your brain is triggered to eat more food even if your body doesn't necessarily need more food. Whereas with Keto, you're much more in line with your body and you have a much more stable baseline for your glucose and insulin so you know when you're hungry and you know when you're full and you're able to intuitively self-regulate how much you eat." - Robert Sikes    In this week's episode of the Open Sky Fitness Podcast, we had Natural, Pro Ketogenic Body Builder, Founder of Keto Savage, Creator of The Keto Brick, Author of Keto-Adapted Performance Manual, and the Host of the Keto Savage Podcast, Robert Sikes to talk about the Ketogenic diet, meal prepping, and how he's overcome various life obstacles. His mission is to help you apply the Keto Diet to your in lifestyle to help you achieve your health goals. He has been following the Ketogenic Diet continuously for the last 3 years both during the bodybuilding season and in the offseason. Solutions to Mindless Food Cravings We also received a question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods? We received so many different great answers from our community members and that's one of the best parts about being a part of this group; we all reach out to support one another whether we have a question, we're struggling with something, or we want to share a milestone achievement. Some of the answers to the question, What do you do if you're bored and you find yourself mindlessly craving bad foods? include: Meditation Pre-cut veggies Apple slices with almond butter Waiting later in the day to eat lunch Drinking water to fill up your stomach Apple cider vinegar Kombucha with spirulina Go for a walk, stretch, or do something physical Have something bitter rather than sweet such as dandelion tea or ginger tea Seltzer water   What Does the Ketogenic Diet Work? According to Robert, the Ketogenic Diet is a natural process in your body that converts fat, oxidation, fasting techniques via a process called Ketosis that allows your body to burns fat and produces ketones to power the brain and other bodily functions. Essentially it's just an alternative fuel source that burns glucose as our main source of energy.   Keto Savage Introduction https://www.youtube.com/watch?time_continue=1&v=L1bHS20rKw0   What Foods Are Included in Keto? Whether you're vegan, vegetarian, or cannot tolerate some foods such as dairy, there are various different foods that belong the Ketogenic Diet including: Saturated Fats Grass-fed steak or bacon for example Eggs Avocados Coconut oil Olive oil Avocado oil Salmon Canned sardines with olive oil   Common Keto Diet Mistakes "Once you understand the basic principles of Keto and you're careful about the ingredients in food, it's pretty simple to adapt it to your life." - Robert Sikes   Some common mistakes that Robert sees people make include: Sometimes they don't take necessary sodium and potassium supplements when they start the Keto diet in order to help with the Keto flu. People are focusing on counting net carbs more than total carbs and it should be the opposite. Companies are selling these "Keto bars" that just have a ton of processed carbs and people should actually avoid eating them. Those on the Keto Diet should supplement with vitamin D and creatine.   Robert's Homemade Fat Bomb, The Keto Brick Tired of not being able to carry around fat bombs because so many have to stay refrigerated until ready to be eaten, Robert came up with his own homemade fat bomb which he calls, The Keto Brick. The Keto Brick includes 1,000 calories with 90 grams of fat, 31 grams of protein, and 16 grams of carbs of which 12 are fiber and is made up of natural ingredients so that it has a chocolate mocha taste to it: cacao butter,  MCT oil powder, sea salt, and vegetable-based protein powder. Raw Organic Cacao Butter Vegetable-Based Protein Pure MCT Powder Ground Flaxseed Raw Organic Caco Nibs Ground Coffee Beans Pink Himalayan Salt   Do You Want a Keto Brick? https://www.youtube.com/watch?v=dADsrfrdy1o   About Robert Sikes Robert Orion Sikes is a lifetime natural competitive bodybuilder, nutrition and training consultant, and life enthusiast. He has experimented with some variation of all popular performance diets to find what is and isn’t effective. To influence his work, he has read hundreds of medical research papers, consumed hours of podcast audio, and tested these methods on numerous clients. He has battled with eating disorders, obsessive-compulsive disorder, and total frustration as a result of bad information about mainstream dieting methods. He has won his class in every natural bodybuilding competition he has entered. He is working towards his pro-card in 2017 while on a ketogenic diet. Robert received his bachelor's degree at the University of Arkansas for business management in 2014. His first competition was in 2012. His clientele includes professional natural bodybuilders, CEO’s, the Gold’s Gym Spokane membership pool, and recreational athletes who want to push their bodies to the limit and harness the power of ketones.      Join Our FREE 7 Day Paleo Rest One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!   We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 198 - Food Combining: Does It Actually Work? 2:40 About our guest this week: Robert Sikes of Keto Savage 4:00 A question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods? 11:00 What's the 411 on our 7 Day Paleo Reset? Find out how to join the next round! 13:00 Introduction to Robert Sikes   15:30 What the Ketogenic Diet is in a nutshell? 17:00 Robert's background story and why he began to be interested in bodybuilding. 22:30 What struggles he has faced including OCD and what images he used to put in his mind while lifting. 25:30 How his former thought processes about success affected his personal relationships and how that changed once he moved to Washington state and met his future fiancée, Crystal. 32:30 The most common, standard preparation for bodybuilding competitions in terms of nutrition and why he doesn't follow it. 34:20 How he discovered the Keto prep was something that was working for him. 36:30 Even though he wasn't fully following the Keto diet, should people fully follow the Keto diet for full results? 37:10 What is the macronutrient profile for the Ketogenic Diet? 38:20 How many calories does he consume in the offseason and for prepping before competitions. 41:10 Does the average person need to be so strict with the Ketogenic diet to live the kind of lifestyle that he has? 42:00 Is there a way to live a Keto lifestyle without having to consume dairy?   44:40 What are common mistakes that people make when they go on the Keto diet?   45:40 Will processed oils like canola oil or soybean oil affect your results or just blood markers? 46:30 Does he have any problems when he eats out? How he makes eating out at restaurants more Keto-friendly for himself. 47:45 His favorite homemade 'fat bomb,' The Keto Brick.   49:20 Supplements - what should be taken? 51:40 How he works with clients to help them learn how to cook food. 53:30 What nutrition habits his family has compared to what he wants to eat with Keto. 42:50 What are some examples of what people can eat while following a Ketogenic diet. 50:00 His relationship with his family and what they think about the Keto diet. 1:10:00 Closing comments with Rob and Devon 1:10:50 Reminder that you're invited to sign up for our next FREE 7 Day Paleo Reset! 1:11:40 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode:  OSF 198 - Food Combining: Does It Actually Work? Connect with Robert Sikes of Keto Savage via: Facebook Twitter Instagram Pinterest  YouTube Listen to The Keto Savage Podcast Check out Rob's episode on The Keto Savage Podcast Try out Robert's Keto Brick fat bomb! Read Keto-Adapted Performance Manual by Robert Sikes Learn more about John Kiefer and Carb-Back Loading You might be interested in these other OSF podcast episodes and blog posts: Paleo vs Keto Diet: What's the Difference?  OSF 076 Jimmy Moore: How to Reduce Cholesterol: The "Bad" Kind OSF 097 Dr. Loren Cordain: The Origin of the Paleo Diet OSF 098 Kristen Mancinelli: How to Get to Ketosis OSF 189 Adam Schaeuble: Creating Your Own Lifestyle Rehabilitation Statement and Plan   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 1978 with Robert Sikes: Ketogenic Lifestyle: How to Start and Maintain It! We hope you have gained more knowledge on how to be a healthier you.

Bodybuilding twins and international fitness stars Owen and Lewis Harrison have competed with each other from an early age. They’ve lived together, trained together and have even bought the same exercise supplements. These days, the Harrison twins seem to be everywhere, landing sponsorship deals with MyProtein, Body Engineers, and Vascular Wear. But they never set out to become bodybuilders. The duo was originally signed to the European football team the Bolton Wanderers; after Owen completed his service in the Royal Marine Corps, he and Lewis began training with greater dedication and realized it was something they could make their career.   Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Improve your nutrition with our 7 Day Paleo Reset! Reserve your spot now! Join our Open Sky Fitness Facebook Group!    

On this week’s podcast, we’ll be going over the popular debate going on about food combinations and whether or not this theory actually works. Many people believe that combining certain foods can help ease digestion. They think that food can have different digestive timings and you have to pay attention to that so that it does not hinder the digestion process. On the other hand, Devon and I have some different theories. We’ll be looking at both sides of the debate and go over the following: What various sources say about food combining and whether they think it’s legit or not. Different “food combining rules” – what we agree and disagree with. How certain food combinations actually help with nutrition absorption. When the best time to eat fruit is and when you shouldn’t eat it. What studies have found out about food combination principles and balanced nutrition for weight loss. Food combing and autoimmune disease. Why there’s no need for the alkaline diet. What other factors are beneficial to absorbing nutrition besides food combinations   Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Sign up for our next 7 Day Paleo Reset! Join our Open Sky Fitness Group on Facebook!

In this #TBT episode, we're sharing our episode on convenient foods and meal prep hacks! This is the perfect episode for you if you live a super crazy lifestyle, want to cook healthier for yourself and your family, or just want some healthy snack substitute ideas.  While we were manually renovating some apartments, we were incredibly busy and so these hacks really helped us stay healthy and keep up with our nutrition goals.  Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Group on Facebook! Sign up for the next Sky Fit Challenge starting April 23!

Internationally known Yoga and Ayurvedic Practitioner with a Bachelor of Ayurvedic Medicine and Surgery (B.A.M.S.) Degree Program in India, Author of The Yoga of Personal Development: Enlightened Lessons on Peak Performance, Leadership and Living A Life of No Regrets and the forthcoming book, The Yoga-Ayurveda Book of Anti-Aging Secrets, and Founder of Visionary Yoga, Mariko Hirakawa joins Rob to discuss what it means to live a lifestyle full of awareness. She's an enlightened individual who has studied Yoga for many, many years and has a great deal of knowledge and advice to share with all of us. As you listen, you will learn: What Ayurveda is and how can it benefit our wellness. The four traditional wisdom paths and background of Yoga. How practicing Yoga can help us discover where we belong when we feel lost. The questions she gives to people to help create movement in their lives. How we can feel more grounded and balanced via Yoga, meditation, and therapy in a such a fast-paced world. Devon and Rob also answered several questions from the Open Sky Fitness Facebook Group: How can you add more protein to a vegetarian diet? How do carbs and fiber work together? How do you gain muscle, but not fat if you're skinny fat?     Click here for the full show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group! Sign up for the next Sky Fit Challenge starting April 23!

It's important to build strength in the gym, but it’s even more important to take the time to recover afterward. In this episode, 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. 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? Click here for the original show notes! Please leave us a review at www.openskyfitness.com/review Join our Open Sky Fitness Group on Facebook! Sign up for the next Sky Fit Challenge starting April 23!

Grains and legumes can be super tricky to add to your diet. First of all, based on your dietary needs, you may or no may not be able to consume them. Then, there is a right way and a wrong way to include them in your meals. It takes time, preparation, and organizing your life around it, but have no fear because we'll cover all of that for you in this episode. In addition, Devon researched the healthiest cultures around the world and not only how they prepare their grains and legumes, but what other foods make up the majority of their diet and what kind of lifestyle they live that aides them in living to be over 100 years old. Specifically, we'll talk about the following places: Icaria Okinawa Japan Singapore South Korea Iceland If you do have an autoimmune disease, IBS, SIBO, Celiac disease, or Crohn's disease don't include grains, pseudo grains, or legumes to your diet at any cost.    Click here for the entire show notes Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group Sign up for the next Sky Fit Challenge starting April 23

David Allen, the author of Getting Things Done: The Art of Stress-Free Productivity helps you ask the question: Are you spinning in your head with all the things going on in your life and you believe you just need to manage your time better? David will show you that it’s not about time management but about finding space in your head to think. It’s about understanding what outcomes you are committed to making and what actions you need to take. You will learn how to organize your life to reduce stress and create more space for creativity. Ahh.. that sounds good!   Click here for the original show notes Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group Sign up for the next Sky Fit Challenge starting April 23

  Adam and Vanessa Lambert of Bee the Wellness Podcast join Rob in this episode. Together, Adam and Vanessa have the credentials of a Certified Personal Trainer, Catalyst Athletics Certified Weightlifting Coach, and BioForce Certified Conditioning Coach. For nearly 10 years, they have been helping clients improve their lives by focusing on the fundamentals of strength & conditioning, mindfulness, and nutrition. It is there goal that each and every single client can walk away with the knowledge they need to integrate these pillars into their lives to lead a life full of wellness and become their best selves. Not only do they offer personal coaching services, but they also lead retreats and adventures from all around the world including California, Peru, Costa Rica, and the African Safari to further help people discover their expanded selves. In this week's episode, Adam, Vanessa, and Rob talk about: How we've built our own individual foundations of health.  What helped Adam and Vanessa start and get so interested in their own personal development.  How they inspire their clients to get curious about being healthy. The use of meditation, holotropic breathing, plant medicines, and deprivation tanks to help let go of the past and focus on true personal development work. Click here for the entire show notes Please leave us a review at http://openskyfitness.com/review Join the Open Sky Fitness Facebook Group Sign up for the next Sky Fit Challenge!

Learn about the origins of the Paleo diet and Dr. Cordain's research; what are some of the myths about Paleo vs. the true facts; and most of all, how Paleo compares to other diets such as a Plant-based diet or the low-carb Ketogenic Diet. I could’ve gone on an on talking about the Paleo Diet with Dr. Cordain in this interview! Click here for the full show notes from the original episode Please leave us a review at http://openskyfitness.com/review  Join our Open Sky Fitness Podcast Facebook Group Sign up for our Transition Challenge for the Sky Fit Challenge OR Sign up for the SFC starting on April 23, 2018!

Probiotics, Enzymes, hydrochloric acid (HCl) and why they're important for our digestive system. - Naturally through foods or with supplementation. On this week's episode, we are giving our full attention to the digestive system and teaching you all that you need to know about it and how to take care of it. By the end of this episode, you will be fully equipped with the knowledge of how different foods can negatively affect your gut and what you can do to both heal and support your gut back to good health. By taking a close look at probiotics, enzymes, and hydrochloric acid (HCl), we will cover the following areas: Diet - nutritious foods that will support your natural gut microbiome Finding the root cause of your gut problem Supplements that will help your body heal   Click here for the entire show notes Leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group Sign up for the next Sky Fit Challenge starting April 23, 2018!

Click here for the original show notes for this episode! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group! Sign up for our next Sky Fit Challenge!   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.

Click here for the entire show notes Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group Sign up for the next Sky Fit Challenge starting April 23!   On this week's episode of the Open Sky Fitness Podcast, we have the Creator the MELT Method, Sue Hitzmann, joining us today to share how we can elevate pain. Sue is also a nationally recognized educator, manual therapist, exercise physiologist, and founding member of the Fascia Research Society and author of the New York Times bestselling book, The MELT Method. In this week's episode, you will learn all about: How she created the MELT Method and how it can help elevate chronic pain. What connective tissue is and why it's so important to pay attention to it. The differences between acute pain, chronic pain, and sudden chronic pain. Why diet and exercise don't help improve the state of the connective tissue but worsen it if they don't approach the root of their pain. The most common areas where your body is still holding onto stress and tension. The 4 Rs of MELT to uncover what's causing you pain.  

Check out the show notes from the original podcast episode with Mary! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group Sign up for the next Sky Fit Challenge starting in April 2018!   On this #TBT episode of the Open Sky Fitness Podcast we look back at our interview with Paleo Chef, Mary Shenouda. Mary shares her views on the Paleo diet and how it can evolve to work for anyone. We find out how changing your diet can literally save your life, how eating bacon can help you drop 30 pounds and why actors are douche bags. If you’d like to check out what Mary is up to, go to her website, www.PaleoChef.com or follow @paleochef on Instagram and Twitter. If your interested in picking up an awesome cookbook, check out Summer Eats.

Click here for the entire show notes Please leave a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Community Sing up for the next Sky Fit Challenge happening April 2018   On this episode of the Open Sky Fitness Podcast, we're giving our full attention to one of the three macronutrients along with carbohydrates and fats: PROTEIN. No matter your stance on nutrition (whether you're Paleo, Keto, or Vegetarian), we can all agree on one thing - You should never drastically lower your intake of proteins. In this episode, we'll discuss the following topics and teach you all you need to know about the following proteins: How much protein you should consume every day. What proteins are made up of and why we need them to help keep our body functioning.  Foods that have the highest content of protein and which ones are the best sources. Differences in protein supplements - Protein Concentrate vs. Protein Isolate. We'll also uncover several different sources of protein including: Meat Plants Whey Casein Supplements Branch chain amino acids Egg  Collagen Insect 

Click here for the original show notes from the episode, How to Get to Ketosis.  Please leave us a review at http://openskyfitness.com/review  Join our Open Sky Fitness Facebook Group Sign up for our next Sky Fit Challenge   About this #TBT episode: Rob and Devon talked with their friend and Ketogenic Diet expert, Kristen Mancinelli. Not only is she highly knowledgeable about Ketogenic, but Kristen also has a solid background in Paleo and has written about both diets in various publications. Kristen shared a lot of great information on the Open Sky Fitness podcast this week. Share shared her own experience with the Ketogenic Diet; what it was like to reach the stage of Ketosis; how many carbs a person should take in on a daily basis; and what are the right and wrong foods to eat while on the diet. We were also able to answer some of our listeners’ questions about the topic such as: Can an athlete or active person follow a Ketogenic Diet? and Can you follow a Ketogenic Diet with a busy schedule and still try to consistently workout? Can carbs be included?

Click here for the entire show notes! Please leave us a review or subscribe to the podcast at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Sign up for the next Sky Fit Challenge!   This is a very special episode of the Open Sky Fitness Podcast. Recently, one of the members of our Open Sky Fitness Podcast Group on Facebook, Jen Shipp, shared that she has lost 150 pounds over the last two years and we really wanted to share her story with everyone. You'll be so inspired by Jen's story and discover why it's not so complicated to live a healthier lifestyle after all and it doesn't have to be as complicated as what big diet brands are selling you.  Before Jen shares her awesome story, Devon and I discussed the various different types of olive oil and what's the difference between light, pure, virgin, and extra virgin. Plus, you'll find out whether or not what you're buying at the store is the real deal or not.

Click here for the original episode's show notes Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group Sign up for the next Sky Fit Challenge starting on April 23, 2018   Without even realizing it, our eating habits may have been passed down to us from our grandparents and parents. What we ate as a child and maybe even now can go generations back. Fortunately, we have the awesome opportunity to stop the poor nutrition pattern and transition into making healthier choices. In this episode of the Open Sky Fitness Podcast, Rob and Devon discuss generational nutrition. Children pay a lot of attention to what their parents do including what they eat and their relationship with food. Today, Rob and Devon explore how parents can be a positive or negative influence on their child’s future eating habits. However, parents also have to ability to improve their family’s health. Learn what simple changes parents can make to help the entire family become healthy and how to teach their child to make good choices.

Click here for the full show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group Sign up for the next Sky Fit Challenge starting April 2018   This week on the Open Sky Fitness Podcast, Devon and myself are going to go over an awesome method to help you build the strong muscles you want: Time Under Tension (TUT) workouts with tempo exercises. Building muscles is just one benefit of these workouts, but they can also help you: Have more control over your lifts and movements. Achieve a full range of motion. Increase the amount of time to heal the body. Prevent injuries from ever happening.   Doing TUT workouts is really going to help impact your progress; especially if you're new to lifting. As a beginner, there's nothing better than slowing down and really focusing on your form.   What You'll Learn In this episode, we'll also discuss:   Connective tissue: what it is and why it's so important. 3 different types of muscle contractions you need to know about. How to use TUT in workouts via tempo and workout examples. Specific tempo rates for different purposes. The importance of doing a variety of different TUT workouts. Benefits of doing accessory movements in addition to big movements. How to use TUT and tempo workouts as a way to help your body heal.  

  Click here for the original episode's show notes!   Please leave us a review or subscribe at http://openskyfitness.com/review   Join our Open Sky Fitness Facebook Group   Sign up for the next Sky Fit Challenge coming April 2018!   This week in our #TBT episode, we're revisiting episode 68 - The Secret to Creating a Muscle Building Workout Program.   https://itunes.apple.com/podcast/id734199564?mt=2&ls=1   Find out more about the three different body types, why adaptation is the key to success, and how often you should switch up your workout program.   Plus, listen and learn all about the difference between hypertrophy and strength building along with the benefits of building lean muscle mess with either workout. There's a ton of ground to cover in this episode!    

Click here for all the show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group Sign up for the Sky Fit Challenge   On this week's episode of the Open Sky Fitness Podcast, we had Health Coach of TransformationCoach.Me and Host of the Million Pound Mission Podcast, Adam Schaeuble, talk about his own weight loss journey, his 5-Year plan to creating the life he wanted and now lives every day as well as his best advice for creating a healthy strategy for life via plans like the Amazing Results Formula and the Next Level Goal Developer.   Adam is a great reminder that we're never alone in our health journey and it's people like him who will help you get the results you want because they are just so passionate about helping others.   One of the biggest factors to getting fit is your environment and Adam also shared a lot of great insight on how to help your family and loved ones start focusing on their health as well.    Before we got into the interview with Adam, Devon and I also took some time to discuss a question that came up in the  Open Sky Fitness Facebook Group: What natural foods can you have if you have low blood sugar?

Read the show notes from the original podcast episode here! Please leave us a review at http://openskyfitness.com/review Join our awesome OSF Facebook Group here! Sign up for the next Sky Fit Challenge!   On this #TBT episode, we're discussing the myths about calorie counting by taking a look back at OSF Episode 133 - Should I Count Calories? Why or Why Not? https://apple.co/2DQE82P Discover whether or not it's really worth it keep track of your calories. Or maybe there's a better way for you to continue your health progress? Devon and I will take you step by step through the benefits and disadvantages of counting calories. If you have any further questions about it or want to learn what steps you can take to get healthy, feel free to send us a message!

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

Read the show notes from the original OSF episode here! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group Apply for One-On-One Coaching with either Rob or Devon   Now that it’s the new year, we’re all coming out fresh with goals and ideas for ourselves and how we’re going to make this year great. We feel like we have it all. But once we hit mid January, our fiery will and inspiration has been lost. Why is that so? How can we be so excited about a goal or idea and then it’s gone from our minds? Health and wellness is a journey that can’t be completed in 2 weeks. There is no end and we have to constantly work towards bettering ourselves. As you listen to this podcast, Rob shares his own struggles with finding himself on his health journey and he’s not done yet either. Discovering good nutrition and creating habits to exercise through out the week takes time and motivation. We can’t give up on our health goals so easily. We need to discover our inner confidence if we want long-term results.

Get the show notes here! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group!   On this episode of the Open Sky Fit Podcast, we had Speaker, Author, and Naturopath, Dr. Todd Nelson, discuss how to heal inflammation, chronic pain, and why anyone experiencing health problems should come to a doctor practicing natural medicine first rather than go straight to their pre-approved by insurance company list of physicians. In this episode, you'll learn: How Dr. Nelson decides what a patient needs and how he goes about coaching them. His advice for healing from inflammation and chronic pain. Why it's best to have a coach when you're trying to recover your health. The proper use of cannabis to treat chronic pain. How to holistically got relief from chronic seasonal allergies. DOMS and how to naturally ease muscle soreness and speed up recovery time. Natural ways to treat Seasonal Affective Disorder (SAD). Suggestions for those with thyroid problems or CRPS - Complex Regional Pain Syndrome.

Click here for the show notes Leave us a review at http://openskyfitness.com/review Join our OSF Facebook Group

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review  Join our Open Sky Fitness Facebook Group!   Two weeks ago, Devon and I talked about Periodization: Creating A Strategy For Your Next Fitness Challenge in Open Sky Fitness episode 184. In that episode, we focused more the physical fitness aspect of periodization and this week, we’re talking about nutrition and how to eat to get the most out of your Macrocycles, Mesocycles, and Microcycles. Exercise is one way to get into shape, but you won’t get the results you want without nutrition either.  If you’re training for a fitness competition, you gotta focus on the amount of macronutrients you intake and it’s the same if you want to get into shape with a periodization plan. To learn more about macronutrients and eating right for a fitness competition, you can learn a lot from last week’s podcast OSF 185 with Paul Revelia: The Building Blocks of a Muscular Physique in which he explains how to become a natural bodybuilder. There are 5 Phases of completing a Periodization Plan with nutrition: The First Phase – Beginning/Transition Phase: Clean Up Your Diet The Second Phase – Building Up Lean Body Mass: Which Foods to Eat and Which to Avoid The Third Phase – Leaning Out: Greater Focus on Specific, Nutritious Foods The Fourth Phase – The Peaking Mesocycle Phase: Preparing for a Fitness Competition The Fifth Phase – The Recovery Mesocycle Phase: Continuing Your New, Healthy Lifestyle

Listen to the original episode, OSF 066 Julien Pineau - Building Muscle Starts With A Strong Foundation Please leave us a review at http://openskyfitness.com/review Join our awesome Open Sky Fitness Facebook Group

Click here for the full show notes! Please leave us a review at http://openskyfitness.com/review  Join our Open Sky Fitness Facebook Group   How does a person become a competing body builder via the natural way? We asked our awesome Open Sky Fitness Facebook Group what topics they were interested in learning more about and they responded that they wanted to know what it’s like to work with high end personal trainers. So, this week, we have the Owner of the online coaching company, Pro Physique Inc., Natural Pro Builder, Show Promoter, and Host of The Redefine Healthy Radio Podcast, Paul Revelia sharing how he got into natural building, how he’s helped clients, and even answered some questions that our Facebook group members submitted. Devon and I also took time a the beginnng of the show to answer another questions from the OSF Facebook group: Are plastic Tupperware containers bad for us? What about BPA, BPS, and BPF?  n this episode, you’ll learn: Why it’s difficult to get the body builder look without actually focusing on competing. Why sodium intake is very important for people who compete. What concerns people over 55 should have when trying to get down to 10% body fat and maintaining it. How to manage your hunger according to your eating habits. The key to creating a great meal to stay energized and avoid hunger What fat burners are and how they benefit body builders

Click here to listen to the full OSF 123 Episode - Hot Topics: Gluten and Sugar Please leave us a review at http://openskyfitness.com/review We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics!

Click here for the entire show notes! Please leave us a review at http://openskyfitness.com/review Sign up for the Sky Fit Challenge! Join our Open Sky Fitness Facebook Group   If you're looking for a reason to really start focusing on your fitness, this is a great episode to help you get the ball rolling because next week on Monday, January 22, we'll be starting our 2nd Sky Fit Challenge! Whether you're joining us for the Sky Fit Challenge or not, this episode will help you focus on and achieve your individual fitness goal. This week, Devon and I will help you create an Individualized Periodization Program and Strategy Plan that allows you to take each day one at a time and see real results in just a couple of months. This week we're talking about the fitness aspect of getting in shape, but stay tuned for our follow-up episode in 2 weeks which will talk about nutrition!

Click here for the full OSF 132 episode with Dr. Craig Liebenson: The Power of Functional Movement Please leave us a review at http://openskyfitness.com/review We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics!

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review  Join our Open Sky Fitness Podcast Group Sign up for the Sky Fit Challenge starting on January 22, 2018!   This week on the Open Sky Fitness, the CEO and Founder of Bulletproof , Dave Asprey, joined us to talk about his own personal health history, how to hack your home and life for better health, his take on coconut oil, and so much more great insights on how to bulletproof our wellness. Not only is Dave leading the way for Bulletproof Coffee, he is also a Biohacker, Host of the Bulletproof Radio Podcast, Best-Selling Author of The Bulletproof Diet and Headstrong, Organizer of the Bulletproof Conference, and also the Founder of many other service organizations, products, and productions. Dave has just such a wealth of information and I can’t wait to share it with you all. We had a great discussion about how sneaky factors like junky blue or LED lights and toxic mold in your home can be a factor to why you might feel ill, not have a ton of energy, and are experiencing other factors such as brain fog. As you listen to this week’s episode, Dave shares: Why half of us under 40 aren’t making enough energy to sustain us throughout the day. How mold and fungus can weaken our minds and bodies. Why healthy bacteria and mitochondria is vital for our wellness. How technology can lead to brain fog and make us restless. What we can do to prevent disease and early aging. Why being healthy doesn’t have to be expensive and easy hacks we can use every day.

Check out the original OSF Podcast episode - OSF 125 - The Power of Intention Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group    We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics.

Click here for all the show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group!   On this week's episode, Devon and I are discussing how friendships shape our lives and can either help or hurt our health because after all, we're a product of our social circle. Our past friends have helped create who we are today and our current friends will help develop us into the person that we will become tomorrow. The best way to become the person you aim to be is to change your environment including the people that you spend the most time with. That doesn't mean you have to stop being friends with someone close to you, but you might want to re-evaluate that friendship and see if that person is either helping you or preventing you from reaching your goals. In this episode, we'll go over: The benefits of having friends How friends impact your mental and physical health Where to find new people to spend time with How to cultivate a friendship with someone new

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group!   This week on the Open Sky Fitness Podcast we had Author, Venture Capitalist, TV Host, and Advocate for 40+ Men’s Health, Craig Cooper, join us to talk about his latest book,Your New Prime, how to find your health and wellness tribe, plus we dug deep into a ton of other great topics such as: The importance of building relationships for the sake of good health. How Craig became so involved in the world of health and wellness after several health scares as a child. The health care industry today and why we’re currently on our own to prevent ourselves from getting sick. How we can follow an active lifestyle when working in a cooperation. What Craig does to stay healthy and keep in shape. As the year is coming to an end, Devon and I also took a moment to talk about the importance of slowing down and reflecting on 2017 and whether or not we met our personal goals as far as health, relationships, and adventures. More on that at the end of this blog post!   LOOK OUT FOR OUR UPCOMING TAKE BACK THURSDAY PODCAST EPISODES!   We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics and what you want to learn more about.

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review Sign up for the Sky Fit Challenge starting January 22, 2018! Join our Open Sky Fitness Facebook Group   Today's hot topic for this week's episode is adrenal fatigue. After a member of the Open Sky Fitness Facebook Group asked about it and how we can deal with it over the holidays. The basic reason why we even experience adrenal fatigue is because we're all stressed out all the time. Stressed out by 8-10 hour jobs, raising families, being on our cell phones and constantly in communication with other people. Life used to be so much simpler when we didn't have so much stimulation from computers and cell phones. Today we'll go over: What adrenal fatigue really is and why we experience it. Symptoms of adrenal fatigue The science behind adrenal fatigue and what it has to do with our cortisol and sex hormone levels. How light exposure including blue light from technology affects our cortisol levels. Why hypothalamus pituitary adrenal access (HPA access) is actually a better name than adrenal fatigue. How we can heal our minds and bodies through fitness, nutrition, and recovery

Click here for this episode's show notes! Please leave us a review at http://openskyfitness.com/review  Check out our awesome Open Sky Fitness Facebook Group!   This week, I had the honor of speaking with best-selling author of The Naked Truth, transformation coach, energy healer and circular facilitator, Joie Cheng, about her journey towards self-love and acceptance. Joie is a self-love transformation queen who is passionate about helping women love themselves so that they can live their best possible lives. In this episode, Joie shares how her personal relationships, family, and how struggles to accept herself led her down an incredible path to discovering her passion for helping others through matrix energetics. In this episode, you will learn: How can we be present in the moment when running on old software in our minds The best approach to asking someone for help when we're too afraid to ask. What we can do to show ourselves more self-love and self-care through fitness and wellness. The difference between having healthy and bad habits. A Gift From Joie For All Our Listeners Joie is offering a free gift to all of our listeners! Click here to go to her website and sign up for the 7 Day Self- Love Challenge!

Click here for all the show notes! Please leave us a review at http://openskyfitness.com/review Join our awesome OSF Facebook Group   This week, Devon and I took some time to answer a question from one of the members of our Open Sky Fitness Podcast group on Facebook. Our OSF group is an awesome community that you can join to interact with other listeners of our show including Devon and myself plus ask questions and get the latest insight on the world of health and fitness. So the questions that we'll answer this week include: Can we work out while we're sick? How can we get better enough to start exercising again? When should we begin to work out again What types of work outs suppress our immune system and set us up for more frequent bouts of being sick? Which types of foods or supplements should we take when sick? It is that time of the year when lots of us are getting sick and it's vital that we pay close attention to our health and what our bodies are telling us. By the end of this episode, you'll know how you can better take care of your body. But before we talk about recovering from being sick, it's important to understand how the immune system works.  

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review  Join our OSF Facebook Group!   This week, we have Alex Charfen joining us on the show! He specializes in helping people structure their busy lives so they can be more productive and healthy at the same time. He is also the host of the Momentum for the Entrepreneurial Personality Type (EPT) Podcast and author of Entrepreneurial Personality Type Through his mission to help people launch and grow their businesses, he is also dedicated to helping them improve their health and wellness. Be prepared to be blown away by all of the incredible information that Alex had to share with me as far as the Fundamental Functions of Being in Shape: Breathing Hydration  Nutrition Movement  We also answered a question from the Open Sky Fitness Podcast group on Facebook: How Do We Self-Motivate to Work Out in the Morning or at Night?

Click here to read the show notes of this episode! Please leave us a review at http://openskyfitness.com/review  Join our Open Sky Fitness Podcast Group on Facebook   With Thanksgiving coming up this week and the rest of the year-end holidays well on their way, Devon and I are sharing our best tips on how to create a positive experience for yourself this holiday season. When it's been awhile since we've been around our families, all of these different feelings of stress and anxiety can bubble up within ourselves. This can make it extremely difficult to be positive, eat healthy, and connect with who we are as a person.

Click here fore the show notes! Please leave us a review at http://openskyfitness.com/review Join our awesome Open Sky Fitness Facebook Group!   This week, I had a blast talking to Danielle Natoni of Fit and Funky! Danielle is a former 5th grade teacher who decided to change her to career to become a full-time fitness professional as a Beachbody Coach in 2012. Danielle is also a mom and a wife who knows that in order to help others and be the best that we can be, we have to put ourselves including our own health and wellness first. By putting ourselves first and making that a priority, we can truly have it all as well as be fit, funky, and full of life.

Check out the show notes here! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group!   When it comes to the fate of the world we live in, we play a huge role. Depending on how we treat our environment today, that will determine how we will live in the future. Something that we do have control over is how we grow and distribute food via different farming techniques. Unlike industrial farming, sustainable farming gives us food that comes from farming techniques that product the environment, public health, human communities, and animal welfare. On this week's episode, Devon and I share how industrial agriculture is harming the earth and how sustainable farming can help us reverse those effects and beyond to grow and flourish as a society. Be mindful of what you eat; think about where it's coming from and how was it transported to you.

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review   On this week's episode of the Open Sky Fitness Podcast, we have Dr. Jane Guyn on the show who is a Professional Sex and Core Energy Coach as well as a Doctor of Human Sexuality. She is the author and creator of several books and programs including: Too Busy To Get Busy The Lover's Journey Discovery Session Dr. Jane is so great to listen to because she's so easy to talk to and gives such amazing advice about being intimate in a relationship. On today's show, we'll discuss why we might be struggling with sex in our relationship and how to fix it including with The Bedroom Blueprint which is a new approach to talking about sex.

Join our 8 Week Sky Fit Challenge Click here to read our show notes! Leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group!   Today, Devon and I are sharing why we tend self-sabotage ourselves and how we can stop it. Believe it or not, many of us live with some form of self-sabotaging beliefs and base our actions on those thoughts. Together, we will discover: Why do we self-sabotage ourselves. How to identify when we're doing it. What we can do in order to stop self-sabotaging ourselves.

Click here for the show notes Join our Open Sky Fitness Facebook Page Leave us a review at http://openskyfitness.com/review   All-American discus thrower, strength coach, author, and instructor, Dan John, shares why life, fitness, and success can be simple, but not easy. There is not immediate, over-night success that comes in the form of a pill. There is no secret to having it all. Rather, real results come from hard work, patience, and determination over the length of time. Dan John has written for various publications such as T-Nation and Men's Fitness. He is the author of many books including Never Let Go, Mass Made Simple, Can You Go? and Now What? Together, we had a fascinating conversation about fitness, nutrition, and living life with a plan.  I learned so much from talking to Dan and I hope you do too.

Click here for the show notes Leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Facebook Group   Devon and I were recently inspired by a friend of ours to talk about the importance of taking vacations for the sake of our health and relationships. After hearing from a friend that he hadn't taken a decent vacation in about 6 years and was experiencing anxiety attacks due to stressful events, we want to share with you all how you can take a well-deserved (short or long vacation), all of the awesome benefits, and why you shouldn't feel afraid to treat yourself to a little bit of TLC and R & R. Leaving for vacation at least once a year is good, but a person's health can really be affected if they don't go on vacation for several years.

Click here for this week's show notes! Please leave us a review at http://openskyfitness.com/review Join our OSF Facebook Group   Pat Flynn, Founder of Chronicles of Faith, has many different interests. Even though he originally studied Accounting, Finance, and Economics, he was also a talented writer who turned to fitness. Even though he has written about 101 Kettlebell Workouts, he likes to mix up his workouts and is focusing now on movements used in gymnastics. Pat Flynn is not just a Specialist who focuses on one area. He is a Generalist who has a combined focus on developing multiple skills that will give him a competitive advantage and creative spirit.  For anyone who has believed for years that you have to be the best at just one thing - be amazing at one type of exercise or follow just 1 diet for the rest of their lives, this episode is for you. In this episode, we'll discover that to become the best you, you have to give 80% effort in what you want to accomplish. Why not 100% effort? You'll find out! BONUS! Devon and I share what happened to us when we decided to give up caffeine for a week! So, how did it go? I'll give you a hint, it was not our best week ever. 

Click here for the show notes Please leave us a review at http://openskyfitness.com/review Join our OSF Facebook Group   This week, Devon and I took some time to answer questions submitted to us by members of our Open Sky Fitness Facebook Group. We discussed a huge variety of different topics from the Blood Type Diet to Earthing to discussing the great debate of what's better - free weights or machines? Plus, you'll find out how to you know when you're over-training and how to get past the all or nothing mentality around being healthy. If you have any health questions that you want answered, our Facebook group is an incredible resource. It's become an awesome community of people who want to share their best health advice while helping others succeed.

Read the show notes here! Join our OSF Podcast Facebook group! Please leave us a review at http://openskyfitness.com/review   Building Muscle: It's Possible for All   "The scale should only be used as a tool to allow your coach to determine how many calories are appropriate for your end the goal. The scale doesn't judge you, tell you if you look good, or anything else but how to manipulate the calories that you're going to feed your body." - Bradley Goldman   This week, I had a fantastic conversation with personal trainer, nutrition counselor, author of the eBook, #FTHESCALE, and owner of Be Strong Stay Fit, Bradley Goldman. If you don't think it's possible to gain muscle mass or get a lean body, Bradley should be your number one inspiration! With hard work and guidance at the gym, Bradley was able to build the body that he had always wanted. We talked about weekly workout plans, macronutrients, why we shouldn't care what the scales says and why nutrition is so important for our fitness success.   Get 30% Off to Work with Bradley! As a gift to all of our Open Sky Fitness listeners, Bradley is giving all of you a 30% discount off of his online nutrition counseling package. All you have to do is enter in the coupon code, OPENSKY, when you check out!   Bradley's Weekly Workout Schedules   "There's no ego when you talk about being safe. If you're building any muscle, the last thing you want to do is ego lifting because you're getting the wrong muscles to fire up just to get specific muscles to move. If you want your muscles to grow, you should feel your muscles working. The muscles you see in magazines are not from ego lifting; they're from strategic planning, patience, time, and warming up with lighter weights so that you can feel the proper muscles contract. " - Bradley Goldman on the importance of warming up to avoid injury.    He gave us so much detailed information about how we can workout to build muscle that it's best to listen firsthand to what he said in the interview, but here are the basics for how we can build a weekly workout schedule: Bradley does 3 days a week lifting and 2 days of cardio with clients. The 3 days of lifting can be split in 3 different ways: Vertical movements, Horizontal movements, and Conditioning Days Push, Pull, and Accessory Days Back and chest, leg, and Shoulders/arms Days For Bradley, he does 5 split days and always starts off with leg days: one day for quads and the other is for hamstrings.   Why We Should #FTheScale In Bradley's new eBook, #FThe Scale, he's encouraging all readers to end their negative thoughts those their body based on what number the scale gives them. According to Bradley, the only good thing that a weigh-in scale is for is to tell a professional how many calories their client needs. Just like with weight, many of us have different fears of how our body should look as far as being lean and gaining muscle. Many of us are afraid we'll get bulky, never lose the weight, or never be able to pack on the muscle we want.       Share Your Healthy Recipes With Us!  From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other. All you have to do is: Choose your favorite recipes Send it to us in the Facebook group and include: The source where you found the recipe i.e. book, online, magazine A couple of sentences about yourself. Use the hashtag: #OSFcookbook to help us easily find your submission!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:55 Check out last week's episode - Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life 4:30  Join a great health and wellness community! Open Sky Fitness Facebook Group 5:00 How our hunger changes depending on what time of day we work out. 8:45  Sign up to do one-on-one coaching with either Rob and Devon! 9:20  Introduction to Bradley Goldman 14:00  The beginning of Bradley starting to get lean and build muscle. 16:50  Bradley's discovering that he had to lift large weights and eat carbs and healthy fats to get big. 21:00  What it was like to be mentored and learn from experienced body builders? 25:10  Bradley's fitness competition experiences while keeping up with everything else in his life. 27:00  Why Rob decided to get into bodybuilding during his 30s, but decided it wasn't good for his body. 29:25  How Bradley develops his workout and nutrition program 32:20 How should someone start a program to put on muscle? 44:00  How Bradley warms up his muscles before a workout. 50:50  What Bradley does for arms, shoulders, and back days. 1:00:00 Choosing power movements during your weekly workouts. 1:04:40  How can a women get lean and build muscles through nutrition? 1:09:25  Should we minimize the carbs to not retain extra fat? 1:15:00  The importance of staying on track with your macronutrients 1:20:00  What about cheat meals when trying to gain muscle? 1:23:00 What are some exercises I should add to CrossFit to have a balanced physique? 1:24:30  When I weight train 2-3 times a week, how much extra protein should I intake? 1:25:30  About Bradley's new ebook, #FTheScale, available on his website and custom nutrition programming. 1:30:15  Closing comments with Rob and Devon 1:32:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode for Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life Connect with Bradley Goldman of Be Strong Stay Fit via: Instagram Facebook YouTube Download Bradley's eBook, #FTHESCALE  Check out the app - My Macros + Discover Coach KJ Learn more about Jamie Eason's 12 Week Transformation Plan   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 167 - Bradley Goldman: Workout and Nutrition Programs for Building Muscle! We hope you have gained more knowledge on how to be a healthier you.

Download Elimination Diet List Now!   Click here for this episode's show notes!  Please leave us a review at http://openskyfitness.com/review   Check Out Our Elimination Diet Food Shopping List!   "The more strict you are with the elimination diet, the better. If you're not quite sure if something should be on your list of things to eat, then don't eat it during this time period." - Rob Dionne   Download Elimination Diet List Now!    What is an Elimination Diet?   "A lot of people see diets as something that they have to do for the rest of their lives and that's a really daunting thought for them. However, with the elimination diet, it allows you to figure out everything that you need to eat in order for your body to function properly and it only takes 6-8 weeks." - Rob Dionne   On this week's episode, Devon and I are giving you the full 411 on elimination diets. But what even is an elimination diet? For starters, it's actually not much of a diet. It's more of a short reset period during which you can discover which foods you should eat and which ones you should avoid. In a nutshell, you eliminate any foods that can potentially cause problems with your body and then add them back in one at a time to assess the issues that occur or don't occur. While  you do an elimination diet, you'll want to make sure your health is good shape: no stress, easy workouts, spend time with friends and family, and get plenty of sleep. Discover which foods you can digest, ones that cause allergies, or what foods are sensitive to your body. How Long Does and Elimination Diet Take? An elimination diet typically takes 6-8 weeks to fully complete, but it may take some people more than 8 weeks. On the bright side, you'll have so much great information about your body by the time you wrap up the diet. Which Types of Elimination Diets Exist? There are different kinds of elimination diets that are more strict while others are more easy going. Some elimination diets include: Low FODMAP Diet Paleo Whole 30   Why Do an Elimination Diet?   "You don't have to be unwell to do an elimination diet. You can be totally healthy, but you feel there's  some improvement you can make with your health. If you're having a hard time losing weight, this could be good for you."  - Rob Dionne   If you have the following reoccurring symptoms that just don't seem right or normal, it could be a sign of poor nutrition health: Diarrhea Constipation Gas Bloating Stomach pain Acid Refulx Foggy mind Irritabilty Chronic migraines Chronic fatigue Uncontrollable weight gain Difficulty losing weight Insomnia Exhaustion Can't sleep well IBS Skin problems: Acne Eczema If you ignore them, they can lead to worse problems like autoimmune disease, rheumatoid arthritis, Hashimoto's Disease, or a leaky gut.     How to Start an Elimination Diet   "You can spend so much money on blood, genetic, or allergy tests, but the elimination diet is a really simple, inexpensive way to find out what works for you. It's less scientific, but more detailed for the individual." - Devon Dionne   Begin an elimination diet by getting rid of any potential foods that can harm your body for 3-5 weeks. If there are any foods that you suspect are giving you health problems, be sure to include those. It might sound strange, but there can even be different fruits or vegetables like night shades that can also be causing you to have individual health problems. In general, night shades do have a lot of great benefits, but they can also cause health problems for some people.     Reintroducing Foods Back Into Your Diet After 3 weeks, you can begin to reintroduce foods one at a time. Choose one food, eat a serving of it and then wait for 3 days to see any side effects before adding that food back into your diet. If you experience any side effects, that's a sign that your body doesn't like that particular food and we don't recommend you continue to eat them. Add back in foods that were the most important to you first or foods that provide the most nutrition the quickest: Seeds Nuts Eggs Nightshades Shellfish Dairy Legumes Grain Caffeine Any Downsides or Risks? There shouldn't be any downsides or risks, but there can be if you have diabetes. When in doubt,  you should go see a doctor or even a naturopathic doctor who's familiar with elimination diets. Don't do it with your children because it could affect their growth and development. Also, certain people might have extreme reactions once they've reintroduced these foods back into your diet. Allergies, migraines, and acne for example. Contact an expert or a dietitian that specializes in elimination diets if you're worried about it.     Share Your Favorite Healthy Recipes!  From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other. All you have to do is: Choose your favorite recipes Send it to us in the Facebook group and include: The source where you found the recipe i.e. book, online, magazine A couple of sentences about yourself. Use the hashtag: #OSFcoobook to help us easily find your submission!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:35 Check out last week's episode - OSF 165 - Nagina Abudllah: How Spices Can Kick Start Your Weight Loss 5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group 6:40  Sign up to do one-on-one coaching with either Rob and Devon! 8:20  Today's topic: The Elimination Diet 10:20  Why should someone consider doing an elimination diet? 18:00  How to Start an Elimination Diet 23:10  Elimination Diets for Vegetarians 23:45  A Paleo Approach to the Elimination Diet 30:00  Foods that you should avoid for the elimination diet 36:00  The process of reintroducing foods back into your diet 39:35  Adjusting your lifestyle along with the elimination diet 43:00  Any downsides or risks to the elimination diet? 45:30  Shopping and meal prepping for the elimination diet 47:00  Final tips and advice for the elimination diet 48:50  Closing comments with Rob and Devon 49:55 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode for OSF 165 - Nagina Abudllah: How Spices Can Kick Start Your Weight Loss   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 166 - Elimination Diets: Lose Weight and Change Your Diet for Life! We hope you have gained more knowledge on how to be a healthier you.  

Get Nagina's Bonus here! MasalaBody.com/OpenSkyFitness  Full Episode Show Notes Here Check out the Open Sky Fitness Facebook Group Please leave us a review at http://openskyfitness.com/review   Spice Up Your Life with New Recipes!   "I turned by health around by first focusing on food because that alone is 80% weight loss. Focusing on nutrition helped me to make the largest impact on my health." - Nagina Abdullah    From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won't be selling this book of recipes. Rather, we just want to compile a list of them to share with each other. All you have to do is: Choose your favorite recipes Send it to us in the Facebook group and include: The source where you found the recipe i.e. book, online, magazine A couple of sentences about yourself.     Improve Your Health With 3 Simple Spices   "I realized that I needed to make a shift right away because the mom that I wanted to be was not the mom that I was that day with no energy, back pain, and feeling lethargic. I knew that my kids were going to need more energy from me." - Nagina Abudllah on why she decided to change her life around.   In this episode, I had an awesome conversation with the mind behind Masala Body, Nagina Abdullah. We talked all about her health transformation as a busy mom and holding down a full-time career. How did she do it? By first focusing on following a nutritious diet and then hitting the gym to add strength training to her schedule. The biggest takeaway that I took from our interview was the fact that spice can have such a positive impact on our overall health. We talked about three spices that I'm sure are already stored in your kitchen cabinet: Cinnamon Turmeric Cumin Since she began her own health fitness journey, Nagina has seen drastic results and is now sharing her success with the world. Through Masala Body, she's helping busy, ambitious women from all over to lose weight through the power of spices as well as meal planning. At the beginning of this episode, Devon and I also shared some of our favorite foods and recipes for pre-workout and workout to give you an extra boost. Bonus Gift from Nagina!!! Visit MasalaBody.com/OpenSkyFitness to get special bonus from Nagina herself. To all of our Open Sky Fitness Podcast listeners, she's providing us with a Sweet Spice Cheat Sheet and a Recipe E-Book with 7 Spicy Recipes to Spice Off 7 Pounds!   Weight Loss Hacks with Simple Spices   "Spices ease the process for eating healthy, losing weight, or gaining muscle. It just makes it easier." - Nagina Abdullah   Cinnamon - The Sweet Spice With cinnamon, you can cheat your way to skinny with this sweet spice. According to Nagina, cinnamon is great for morning or afternoon slumps to give you some stabilized energy and reduce your blood sugar. Add 1/4 teaspoon of cinnamon to smoothies or sprinkle some on top of coffee or tea. You don't need a ton to experience its full effect.   Turmeric - The ancient, wonder spice Not only has turmeric been around forever, but it's also a great weight loss hack. You can reduce inflammation in the body by just adding 1/2 to 1 teaspoon throughout the day to give yourself the full benefits. It's good to mix with black pepper because it dramatically increases the absorption of turmeric in the body by 2,000% and even more. Consume it after a post workout because your muscles are sore and you need to relax your muscles. You can add it to eggs, smoothies, and protein shakes.   Cumin - Burn 3x as much fat Cumin has been proven to help burn up to three times as much body weight in a person's circumference. Better yet, cumin is tasty in so many different recipes. You can added it to any fish or meat dish to give it a great smoky taste. Nagin's favorite mix is combining cumin with sea salt, an pepper for a barbecue rub. Add some cayenne pepper for more spice.  Cumin is also great to try in: Hummus Guacamole Egg salad   Skinny Spice #1 https://www.youtube.com/watch?v=CJzVm3t790I     Nagina's Meal Prep Hacks Nagina's number one hack is to simplify your batch cooking.  You don't have to eat the same thing every day. Mix and match between several different options.   1 - Save Sunday for dishes that take a lot of time Use Sunday or whichever free day you have to make the dish that takes the longest amount of time. However, make sometime that's also easy like 1-3 different side dishes such as a nutritious carb or something with protein. Great side dishes can be: Lentils Beans Quinoa Eggplant Brussel sprouts Asparagus Mushrooms Roast the veggies in the oven with cumin, salt, pepper, and even cayenne if you wish. Use a slow cooker so that you can enjoy your day even more while the machine does all the work for you.   2 - Store Your Food in Glass Containers Ditch the plastic and always store your meal prep foods in glass containers. That way your food will stay fresh for longer amounts of time.   3 - Cook easy protein during the week If you want, marinate your protein meat (chicken, fish, pork, beef) on a Sunday so that you can cook it on a Monday. Bake, saute, roast etc. all you want. This way, you don't have to do all of your cooking on Sunday and you can break up the process.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:50 Check out last week's episode - OSF 164 - 11 Ways to Create Structure For a Crazy Schedule 2:10  About today's episode: The strategies you can use to get your health and fitness in order when you have a busy schedule 5:00  Send us your favorite healthy recipes in the Open Sky Fitness Facebook Group 7:25  What pre-workout nutrition is good for us? What about post-workout nutrition? 20:30  Introduction to Nagina Abdullah 21:00  What is Masala Body and how did the blog get its start? 23:30  Why Nagina decided to start her program, Spice Yourself Skinny, and how it changed her life around. 28:30  What Nagina's daily life and energy was like before she focused on her health and fitness. 31:00  The logistics of how Nagina managed to cook, workout, have a full-time job, and care for her two children. 38:00  How can we properly add spices to our food? 40:50  How much protein does Nagina recommend for her clients? 42:00  The relationship between macro-nutrients and calories. 45:00  The top 3 spices to add to a diet and the benefits of each. 46:00 Cinnamon, the sweet spice 48:35  Turmeric, The ancient, wonder spice that's also a weight loss hack. 52:30  Cumin, one that can burn 3x as much fat with this spice 55:35  3 Steps to Healthy Meal Planning 1:04:40  How to connect with Nagina 1:06:20  Closing comments with Rob and Devon 1:10:35 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode for OSF 164 - 11 Ways to Create Structure For a Crazy Schedule Visit the official Masala Body Website Connect with Nagina Abdullah via: Facebook Twitter Instagram YouTube Get your FREE BONUS from Nagina at MasalaBody.com/OpenSkyFitness Learn more about Tim Ferris' 4 Hour Body Check out all of the Thrive Cookbooks by Brendan Brazier   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 165 with Nagina Abdullah: How Spices Can Kick Start Your Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

Click here for the show notes! Join our OSF Podcast Facebook Group Please leave us a review! Creating Structure for Your Schedule   "As an entrepreneur or a stay-at home parent, nothing gets done unless you plan it so why should your health and fitness be any different? - Rob Dionne   On today's episode, Devon and I are tackling the big question: How can you create a structure for your day when you work for yourself or have a crazy schedule? When we were children, our entire day was planned for once from the moment we woke up to when we had bedtime. As adults, it can be difficult to follow a set routine. From entrepreneurs to  stay-at-home parents to everyone else in between with crazy schedules, we're giving our top 11 tips on how to bring more structure to your life so that your health and fitness can improve and thrive. How can a structured lifestyle improve your day? By having a set plan, you can free up time so that you can focus on the important factors in your life. Our 11 ways to create structure for a crazy schedule are: Getting 1 to 2 hours for yourself in the morning Deciding what your main priorities are Eat the frog: Complete your biggest task for the day Rest and recovery Drink more water Get enough hours of sleep Ask for help when you need it Cut some things loose and make space Planning  is everything Listen to your body Don't self-medicate with caffeine when you need a pick-me-up   If you ever need extra help to improve your lifestyle to make time for you and your health, you can always turn to Devon and I or join our Open Sky Fitness Podcast group to connect with other people who are in the same scenario as you. BONUS! Get Rob's Open Sky Fitness Recipe at the end of this blog post!   Q&A with Yourself To get started on creating your own structured schedule to focus on health and fitness, you have to get to know yourself a little bit better. Asking yourself the following questions can give you some perspective: Where are you now? Are you making healthy decisions for you and if so, where did you learn them? Did you learn it by yourself or from your parents and observing their schedules? Are you following a similar structure to what your parents have or are you changing it to match your own?   Focus on Health and Fitness   "It's been proven that if you work out in the morning, you can think more clearly for the rest of the day. Not only that, but it's really satisfying to know that you've done your exercise for the day." - Devon and Rob Dionne   This might be easier to do if you don't have any kids, but try to take the first 1-2 hours out of your day to focus on you. Use that time to prepare and make sure you have all that you need: Have Breakfast Pack Food Meditation Workout Bring gym clothes for later Don't start your day by putting out fires i.e. checking your phone,  sending emails, or wasting time on Facebook. If you exercise in the morning, not only will it help energize you, but you'll also be able to get it out of the way before doing anything else. That in itself will  help you feel good about yourself . Next, you can focus on other important tasks at hand.   Setting Priorities   "How can you set a good example for your kids on how to take care of themselves if you can't even take care of yourself." - Devon Dionne   Get a better perspective on something by taking a break. Go out for a walk and take your mind off of things. Don't pressure yourself when you don't feel like you have enough time to really do what you need to do. Plan your day out to give yourself a break. If you going to have a good priority, you have to ask yourself, "What you want and why do you want it? Why is it so important to you?"   "For mental clarity, sleep should be number one on your list." - Rob Dionne   The Open Sky Fitness Coffee Start your day off on the right foot with some coffee that will last you all morning so that you don't feel like you need to keep drinking more and more of it to stay energized. Each morning, I blend the following ingredients with a blender such as the Magic Bullet or Nutri Bullet. Rob's Open Sky Fitness Coffee Recipe: 2 Tbsp Coconut Oil 1/4 tsp Turmeric 1/4 tsp Cinnamon 2 Cups Coffee   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:30  Check out last week's episode - OSF 163 - Dr. Michael Ruscio - Gut Health: Healing Autoimmune Disease 2:55  About today's episode: The strategies you can use to get your health and fitness in order when you have a busy schedule 4:20  Learn more about our Open Sky Fitness Facebook Group 5:40  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon 7:30  How can you create a structure for your day when you work for yourself or have a crazy schedule? 13:00  Our daily life structure as children 17:10 Where are you now? Questions to ask yourself. 22:40  How to structure your morning. 31:00  Priorities are everything 39:00  Eat the frog: Completing the most difficult task or project on hand. 42:25  Recovery from constant productivity 48:30  Mental aspects of starting at a computer for long periods of time 53:00  Skip the caffeine and do something else! 56:10  Brain boosters for relaxation and happiness 58:15  The power of drinking lots of water 59:20  Pay attention to your body 59:00 Sleeping enough 1:02:10  Get help when you need it. 1:07:25  Planning is EVERYTHING! 1:10:00 Try to avoid having too much caffeine 1:11:30  Closing comments with Rob and Devon 1:13:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode for OSF 163 - Dr. Michael Ruscio - Gut Health: Healing Autoimmune Disease Learn more about Podcast Movement Listen to the Dear Mattie Show Podcast Structure your crazy schedule even more with these podcasts: Dr. Kelly Starrett: How to Prevent Injuries and Improve Performance - Ep. 87 Dr. Josh Davis: How to be Super Effective - Ep. 89 Cristina Curp: Heal Your Autoimmune Disease with the Paleo Diet - Ep. 144 Brett Hoebel: How to Create Your Own HIIT Workout - Ep. 150 Talkin' Sleep and Nutrition with Shawn Stevenson - Ep. 21   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 164 - 11 Ways to Create Structure for a Crazy Schedule! We hope you have gained more knowledge on how to be a healthier you.

Click here for the show notes Join our OSF Facebook Group Please leave a review at http://openskyfitness.com   The Inside Scoop on Gut Health Gut health is a hot topic in the health and wellness industry right now so who better to turn to then Dr. Michael Ruscio himself! This is Dr. Ruscio's second time on the Open Sky Fitness Podcast and he had so much great information to share with us and answered a ton of questions from our Open Sky Fitness Podcast group  on Facebook. Dr. Ruscio is a Functional Medicine Practitioner and the Lead researcher in current IBS study. He's also the host of his own podcast, Dr. Ruscio Radio and will be publishing a book on gut health later this year! Before we get into our interview, Devon and I took some time to talk about which foods and drinks can cause us to feel drowsy and crash soon after consuming them. Some you might expect, but otherwise could surprise you! We'll list the foods and drinks at the end of this blog post.   Building a Healthy Gut   "The gut is so important because it's really the interface between the outside world and your body. When we swallow food, it's really the outside world passing through. We have to keep out bacteria, fungi, parasites, and more. What we consume can lead to problems in our immune system and cause inflammation." - Dr. Michael Ruscio   According to Dr. Ruscio, if you're already healthy and following a healthy lifestyle, digging deep and doing an investigation on your gut health is logical, good place to start to get to the next level of wellness. How so? Because so many problems are caused by poor gut health. So, by focusing on the gut, you can get to the root of so many different problems. If you have an unhealthy gut, you may be experiencing the following symptoms: Insomnia Fatigue Depression High cholesterol Low thyroid Female hormone imbalances   "Are you still experiencing all these symptoms even though you've improved you diet and your lifestyle? If yes, then do a gut check." - Dr. Michael Ruscio   Small Intestinal Bacterial Overgrowth (SIBO) A Small Intestinal Bacterial Overgrowth (SIBO) as similar symptoms to other digestive problems such as: Bloating Abdominal pain Loose stools Diarrhea Acid reclux However, there are also several non-digestive symptoms that are associated with SIBO such as: Restless leg syndrome Rosacea High cholesterol Hypothyroidism High blood sugar People who are overweight, depressed, have insomnia, or have Celiac disease can be possible candidates for SIBO.    What Triggers an Autoimmune Disease?   "The small intestine harbors the largest density of immune cells in the entire body. This is why there is such a profound impact between someone's gut health and their immune system as well as autoimmunity." - Dr. Michael Ruscio   An autoimmune disease is defined as a disease in which the body's immune system attacks healthy cells. Autoimmune diseases range from Hashimoto's and hypothyroidism to rheumatoid arthritis, Celiac, and Crohn's Disease. If not treated, an autoimmune disease can lead to skin conditions such as eczema and psoriasis as well as depression or damage the brain's health.   An autoimmune disease can be triggered by several factors. Many autoimmune diseases develop because of early life factors such as genetics or a person's environment. Was someone born via a C-section or vaginal birth? Were they breastfed or given formula as a baby? Did they grow up in a hygienic city or at a farm or in a large city with lots of pollution?   As Dr. Ruscio stated in the interview, sometimes there are some things that are just out of our control and we have to do the best we can. Fortunately, there are things that we can do to stop or decrease the development of autoimmune disease: Follow a healthy diet like Paleo Take Vitamins; especially Vitamin D Reduce stress Heal infections   Where to Find the Best Help   Before seeking out professional help, you may be able to do some experimentation with diet lifestyle factors on your own. If you're not seeing any signs of improvement, then go visit someone who can help you. To change your lifestyle, you can focus on trying the following: Paleo diet Low FODMAP diet Specific carbohydrate diet Vitamins Vitamin D Fish oil   Alternative Providers vs General Practitioner Alternative providers are good at prevention and getting to the root cause, but not necessarily when it comes to screening major health concerns and providing patients with the medicine that they need to heal. We shouldn't ignore conventional medicine when we need it for early detection and management of disease. See both as well as a functional medicine provider. Look for a general practitioner who has an open, objective mind to alternative medicine and won't just regard it as something bogus. The price of each will depend on the tests and your insurance. However, according to Dr. Ruscio, getting the following done is a great start: Gut screening Breath test Stool test Blood panel   Finding a Functional Medicine Provider Dr. Ruscio further discuses it in his podcast episode, How to Find a Good Functional Medicine Doctor, but you can check out the following websites and always do a complete check to see which program they've done. It's very important to have a complete idea of what they've studied and what their background is to make sure they're a good match for you: Primal Docs Paleo Physicians Network The Institute of Functional Medicine   Sneaky Foods That Make Us Crash   "Processed foods like high carbs don't give the body a lot of nutrients. Therefore, the body has to use all this energy to break down and digest processed foods, but then that process isn't giving the body any nutrients to create more energy. When you eat processed foods, you start to deplete your body and you don't have the nutrients to recover it." - Devon and Rob Dionne   Bad, Fatty Foods We can expect to experience a huge energy crash when we eat: Pizza French fries Buffalo wings (fast food, not homemade) Fried fish Any type of fried food   Popular Breakfast Foods Processed foods that everyone eats for breakfast and they don't think they're negatively affecting their bodies: Pancakes Bagels Toast Muffins Pastries Cereal Smoothies Sugar bomb coffee drinks like: Lattes Macchiatos Frappuccinos   Sugar Bombs Like highly addictive drugs, sugars give you a spike of energy and then you crash afterwards. While we're consuming it, we feel amazing, but then we just end up crashing and feeling worse than before grabbing that piece of candy or smoothie from Jamba Juice. Sugary drinks that we think are healthy or okay to consume but truly aren't include: Fruit smoothies Vegetable smoothies with 3-4 different fruit juices Juices with tons of fruit Why are fruit smoothies juices so bad for us? Because we're just getting the sugars and not the actual fiber. If you do a vegetable juice, make sure it's celery or cucumber based juice. If it tastes super sweet, it's probably not good for you. You can add lemon juice or ginger to give vegetable juices a tasty flavor.   Caffeine and Energy drinks Of all coffee and caffeinated drinks, energy drinks like Red Bull and Monster are the worst. They have different chemicals that are used to trigger caffeinated response that pump your adrenals until you feel like you have no energy left. If you're going to drink coffee, then try to add coconut oil or drink Bulletproof coffee so that you don't have a huge spike of energy, it's easier to digest, and experience a natural energy lift for a longer period of time. Adding dairy or drinking coffee with a meal can also slow down the side effects of coffee.   Surprising Foods That Zap Energy Fat-free yogurts have 35g of sugar and cooked down fruits lose their nutrients. The more processed the oatmeal is like instant oatmeal, the worse it is for your body. Bananas can make us feel sluggish because of the magnesium and then hungry again with it's high sugar value. Cherries with the pits have tons of melatonin so they're great for a bedtime snack!       Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30  Check out last week's episode - OSF 162 - Barefoot vs Arch Support Shoes: Which One is Better? 2:20  About today's episode about foods that make you crash and gut health with Dr. Michael Ruscio 2:50  Learn more about our Open Sky Fitness Facebook Group 4:20  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon 5:30  Why do certain foods make us tired? 9:20  Breakfast foods that send you back to bed 12:00  Sugars negative affect on us 14:00  Why we should avoid fat-free yogurts 15:00  Which oatmeal is good for you and what to avoid 16:00  Bananas can be a sleep aid 18:00  Bad fat foods: High fat, processed foods 19:20  Cherries with pits are great before bed 21:05  Caffeine and energy drinks 24:00  Introduction to Dr. Michael Ruscio 27:45  Why should we focus on gut health? 31:00  Description of autoimmune disease and some common ones 35:00  Signs of developing Crohn's Disease and whether we can avoid them or not. 37:45  Autoimmune disease symptoms - what to look out for 39:30  Can we diagnose ourselves? How do we heal? 42:00  Should the first step for people be to go see a general physician? What should they do when they start noticing symptoms? 49:30  Where to find a functional medicine doctor in your area 52:00  Dr. Ruscio's first steps to helping a new patient and what it costs to get help 55:20  How many of Dr. Ruscio's clients see fixed results from changing their diet and lifestyle 56:40  What happens during a SIBO breath test for Small Intestine Bacterial Overgrowth? 58:40 Symptoms of SIBO 1:00:20  If you suspect yourself of having SIBO, but you've changed your lifestyle, is there anything else you can do by yourself or with a practitioner? 1:04:35 Can gut health affect your mood? 1:08:00  How important are probiotics? Can I take probiotic capsules everyday or is it a waste of money? Should healthy people be taking these supplements? 1:12:00  Supplement brands that Dr. Ruscio recommends 1:13:45  What's a prebiotic? 1:14:35  What happens to gut health and an autoimmune condition if you've had your thyroid taken out? 1:15:55  If you have a funny tummy or an unpredictable stomach, what are some things you can do to neutralize stomach acids? 1:17:20  Digestive enzymes are really big in the Keto world, but are they necessary? 1:18:10  If you already eat a balanced diet, do you need to supplement gut health with anything? Are gut detox health packages worth it? 1:22:30  Closing comments with Rob and Devon 1:23:55 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 162 - Barefoot vs Arch Support Shoes: Which One is Better?   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 163 with Dr. Michael Ruscio: Gut Health: Healing Autoimmune Disease! We hope you have gained more knowledge on how to be a healthier you.

Click here for this episode's show notes Watch our video on Foot Strengthening Please leave us a review at http://openskyfitness.com/review   Why Barefoot or Arch Support Shoes? On today's episode of the Open Sky Fitness Podcast, Devon and I are tackling the ultimate clothing question: Is it better to walk or exercise while wearing barefoot, minimal shoes are shoes with tons of arch support? Either way, why did we even begin to wear shoes in the first place and what makes barefoot or arch support shoes so important to our foot's health? Not only will we be discussing the pros and cons of either shoe,  but also: Anatomy of the human foot The structure of a shoe Traditional shoe problems How to transition into wearing barefoot shoes Some of our favorite barefoot/minimal shoe brands How to heal the foot   Anatomy of the Human Foot   "The arch structure is only as strong as where it's connected to the ground." - Rob Dionne   The human foot has three different arches: One on the inside of the foot (medial - longitudinal arch) An arch on the outside of the foot (the lateral - longitudinal arch) A third that spans across the pad of the foot (anterior transverse arch) Sometimes a pair of shoes that has good arch support isn't necessarily the best purchase choice for everyone.     Why Wear Shoes? The first shoes were introduced when our ancestors created Moccasins. Made out of animal hide, these shoes were meant to protect our feet from the outside elements. Since then, so many different types of shoes have been marketed to our desires. Shoes for perfect alignment, to improve our bodies appearance (I'm looking at you Skechers Shape Ups which have no beneficial value), or for work. Unfortunately, there's no magic shoe that can help our bodies. We have to work on our own to strengthen our feet and body.   The Structure of a Modern Shoe The modern shoe has three key parts: Soft toebox Heel lift Arch supprt A soft toebox with lots of padding is supposed to help improve comfort and shock absorption. A heel lift in the back of the shoe is meant to help align the body. For those who need it, the arch support is meant to help weak arches and to help keep the integrity of the arch.   Traditional Shoe Problems   "Your foot is designed with all of these different, small bones that help you balance and support your entire body. By wearing arch supports, your shoes are doing all of the work that the arch is naturally supposed to do and it weakens the foot." - Devon Dionne   If the toe box is too narrow, then it won't allow for the expansion of the feet. Your feet shouldn't be crammed in your shoe. Instead, you should be able to comfortably open and close them. The toe box might also be too soft and therefore it doesn't support the arch of the foot. When a shoe has an excess amount of arch support, it simply makes the foot lazy and weakens the arch. It keeps your foot in one position instead of allowing it to flex and move. Shoes with poor designs can also negatively affect our bodies. By constantly wearing shoes with little support such as flip flops, sandals, wedges with no heel back, or heelless shoes can harm the foot's health if they're worn regularly for long periods of time. In fact, these shoes change how we walk because we need to clench our toes to grip the shoe. Each step forces us to change our feet to be in a fixed, improper position.    Pros and Cons of Barefoot Shoes   "Because there's minimal padding between your foot and the ground, you have as much contact as you need to activate the feet's arches. When the feet make direct contact with the ground, it sends stronger signals to the brain. The foot and brain connection is more sensitive because it allows for more nerve waves to talk to each other."  - Rob and Devon Dionne   Barefoot shoes like Vibrams and other minimalist shoes offer zero to minimal padding so that you have full contact with the ground. There's just some rubber and a bit of fabric that makes up the bottom of the shoe for comfort.  This allows for all of the muscles in the foot to stay engaged and therefore it for forces the arch muscles to stay active. By relying on your feet to balance your entire body, you also become fully aligned and don't have to solely rely on the shoe to help stabilize you. However, you have to take it very easy when wearing barefoot shoes for the first time. Unlike regular shoes, there is no heel cushion which forces the wearer to strike on the ball of their feet when they walk or run. These can easily harm the foot if a person doesn't change their gait.   How to Transition to Wearing Barefoot Shoes We can't stress it enough, but it's vital to have a slow transition to wearing barefoot shoes. You don't want to wear them all day or to go for a hike when you first wear them because your feet and calves will be in so much pain the next day. Instead, start by wearing the shoes for short periods of time. If you want to run with them, practice with a walk-run routine for 5-10 minutes by walking with them for 5 minutes, 1 minute jogging and so on. Recommended Barefoot and Minimal Shoe Brands Some of the different brands of barefoot or minimal shoes for walking and running that we recommend include: Merrell Vibram New Balance MT10 Xero Sanuk Vivo Barefoot Nike Free   Nike Free has more padding and a bit softer and is a great transition shoe for full range of motion and wear those for 6 months to get used to them and THEN start that process over again with minimalist shoes. Make a slow transition and be smart about it as well as patient.     Arch Supported Shoes Pros and Cons   "Our feet have such an incredible design. The way that the arches are designed allows us to absorb impact with each step, run, or jump. Our feet relate to our entire body's structure - how our knees bend, how our hips bend;  it's all connected." - Devon Dionne   The main reason why some people need to wear shoes with arch support is because it picks up the slack for our feet's weaknesses. Many doctors will also say that it can help our body's alignment and improve pain management. However, the external support can create weakness and muscle atrophy because you're not allowing your foot to do its job to support the body.   How to Heal Foot Problems We can heal our feet by focusing on opening  and strengthening the muscles. Some easy tools can include a foam roller as well as a lacrosse or tennis balls to help roll out your foot and relax the muscles. Golf balls are also great  to stretch out individual toes. We also recommend practicing toe articulation and calf raises regularly. The Yamuna foot wakers and and TheraBand products are also great to use whenever you experience aches and pain in your feet.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30  Check out last week's episode -OSF 161 Joe Stout: Goat's Milk vs Cow's Milk - Which is Better? 2:20  About today's episode on barefoot running shoes vs traditional arch support running shoes. 2:50  Learn more about our Open Sky Fitness Facebook Group 4:40  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon 6:10 Barefoot Shoes vs. Arch Support 7:35  What is an arch? 9:50  Why do we conventionally believe that we need shoes with good arch support? 12:00  Cons of arch support 15:00  Our feet's connection with the rest of our body from walking to jumping. 21:40  The structure of a modern day sneaker 25:40  Traditional shoe problems 36:40  Comparing arch supported shoes with barefoot shoes 39:00  The non-existent heel cushion in a barefoot shoe 42:20  The flexibility of the barefoot shoe 44:20  The problem with how  some shoe designs can negatively affect our bodies. 47:55  What do shoes provide and why do we even wear them in the first place? 52:00  Why and how to strengthen your feet. 57:30  How do we transition into barefoot shoes? 1:02:30  Different brands of barefoot shoes for walking and running 1:08:45  How to heal your foot problems. 1:14:30 Closing comments with Rob and Devon 1:15:55 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 161 Joe Stout: Goat's Milk vs Cow's Milk - Which is Better? Listen to OSF 51 - Learning Parkour with Dan Edwardes Buy your own copy of Born to Run by Christopher McDougall Check out our recommended barefoot and minimal shoe brands: Merrell Vibram New Balance MT10 Xero Sanuk Vivo Barefoot Nike Free Heal your feet with Yamuna foot wakers Strengthen and stretch your feet with TheraBand products   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 162 - Barefoot vs Arch Support Shoes: Which is Better? We hope you have gained more knowledge on how to be a healthier you.

Click here for the show notes Please leave us a review at http://openskyfitness.com/review   How Does Goat's Milk Compare to Cow's Milk?   "A goat's milk is meant to get a kid goat from 6-8 pounds to 15o-180 pounds. With a newborn calf, that milk is meant to help it grow from 70-100 pounds to a 1,500 pound fully grown cow. Which one of those mammals gives milk that would be more bio-dynamically appropriate for a 6-8 pound human baby? The goat milk because it's so similar to a human mother's milk." - Joe Stout   On this week's episode, we're once again diving deep into dairy products by discussing different alternatives to milk as well as debating which is better: goat's milk or cow's milk? We've got Mt. Capra President, Joe Stout, joining us to share his insight into how the two different milks compare. Plus, we discuss some other interesting goat milk related topics such as: How Mt. Capra runs their goat farm and what they're doing to make it more sustainable. In the sense of casein and milk allergens, which is better cow's or goat's milk? Lactose intolerance vary with different dairy products and what causes it to happen. How Joe and his team at Mt. Capra fed their goats during the winter before using the hydroponic barley fodder system. A look at the various products that Mt. Capra creates and sells in their stores and online such as: Berry Whey Goat Milk Ghee Ingredients used to make the goat milk formula   Milk on a Global Scale When it comes to cow's milk vs goat's milk. One thing to keep in mind is how each is consumed on a global scale. Goat's are much more economic; especially in third world conditions plus they have lots of nutrients and their milk is easier to digest than cow's milk. In fact, many people, especially children, are allergic to cow's milk. It's actually the no. 1 allergen for children under three years old.     Milk Alternatives for Coffee and More This week in our Open Sky Fitness Facebook Group, we had a great question come up. What are some potential milk alternatives for coffee, cereal, protein shakes, and smoothies?   First of all, we don't recommend anything like Coffee Mate or International Delight because they're not whole, healthy, nutritious alternatives to actual milk. What we do recommend includes: Lactaid milk Soy milk Almond milk Coconut milk Rice milk Cashew milk Flax milk Hemp milk Rob's Cashew/Almond Milk Coffee Creamer Recipe: All you need to make your own homemade cashew or almond milk coffee creamer are three ingredients: Purified water Cashews or almonds Salt For the unsweetened plain version, follow these 3 easy steps: Take a half cup of cashews or almonds and soak them in 1.5 cups of purified water with a small pinch of salt for 2 -12 hours Drain the cashews, discard the soaking liquid, and rinse the cashews. Using a high - speed blender, place the cashews or almonds in the blender and start with the lowest speed and work your way up to the highest speed until creamy. It takes about 2 minutes to completely blend the cashews. To sweeten the coffee creamer, just add either raw maple syrup or raw honey with a couple of drops of vanilla extract.   About Joe Stout Joe received a Masters of Science in Clinical Human Nutrition from the University of Bridgeport and a Bachelors of Science in Human Nutrition and Food Science from Washington State University. Along with running the farm, He has engaged in graduate studies of Sustainable Food Systems at Green Mountain College and is certified in Permaculture Design. Joe and his wonderful bride Elizabeth have been married for 10 years and have been blessed with 6 beautiful children.   Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30  Check out last week's episode - OSF 160 Metabolism: How it Impacts Your Weight Loss 2:20  About today's episode with Goat Farmer, Joe Stout, of Mt. Capra 2:50  Learn more about our Open Sky Fitness Facebook Group 3:50  Get One-On-One Coaching Sessions with either Rob or Devon 6:20  What are some milk alternatives for coffee, cereal, protein shakes, and smoothies? 17:15  Introduction to Joe Stout of Mt. Capra 20:00  How Mt. Capra makes their mineral whey product. 25:55  What's the process to turn whey into a powder form? 30:25  Why is the mineral, silica or silica dioxide, added and what are its benefits? 34:30  Some of Joe's crazy goat stories and why you should be careful if you decide to own a goat. 41:00  How Mt. Capra runs their goat farm and what they're doing to make it more sustainable. 42:50  What's more popular on a global scale: cow or goat's milk? 44:15  In the sense of casein and milk allergens, which is better cow's or goat's milk? 47:00  Lactose intolerance vary with different dairy products and what causes it to happen. 52:00  What's the difference between concentrated and isolated whey products. Why does one create a reaction, but the other doesn't? 54:35  How do cow's milk and goat's milk compare as far as minerals? 58:00 About Hydroponic Barley Fodder to feed goats for sustainable farming and healthy animals.. 1:01:00  The importance of sustainable farming and regenerating the land. 1:03:50  How Joe and his team at Mt. Capra fed their goats during the winter before using the hydroponic barley fodder system? 1:08:55  A look at the various products that Mt. Capra creates and sells in their stores and online. 1:17:00 Using Mt. Capra's goat milk ghee in your bulletproof coffee 1:22:30 Closing comments with Rob and Devon 1:24:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 160 Metabolism: How it Impacts Your Weight Loss Learn more about the Mt. Capra Goat Farm Buy products from Mt. Capra Listen to Joe's interview on the Ben Greenfield Fitness Podcast Connect with Mt Capra via: Facebook Twitter YouTube Check out the Mind Pump Podcast Listen to OSF 159 Rob's interview with the Mind Pump Podcast Check out OSF 157 Milk: Why Do We Even Need It? Find out what Paleo FX is all about! Start your day with Bulletproof Coffee   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 161 with Joe Stout - Goat's Milk vs Cow's Milk: Which Is Better? We hope you have gained more knowledge on how to be a healthier you.

3 spots left for One-on-One Coaching with Rob and Devon! Click here to apply today by Thursday, August 3!   Read our episode show notes here! Please leave us a review at http://openskyfitness.com/review   How Metabolism Works   "Your metabolism is designed to regulate your body weight. It's a really healthy design and overall, metabolism doesn't affect your weight loss or gain. It can, but it's not the biggest factor when it comes to weight loss or gain." - Devon Dionne   This week's episode is all about metabolism and how it affects our ability to lose weight. Many people believe that we can burn calories and get fit based on the old-fashioned energy in, energy out model. However, there's so much more to living a healthy lifestyle than just that and metabolism plays a huge part in it. Each person has their own metabolism based on many factors: Genetic makeup Hormones Sleep Diet Food processing of thermogenesis Exercise Stress Gut bacteria Metabolism Myths General thoughts on metabolism: Weight loss = energy in - energy out There are many metabolism myths out there such as: "I think I have a broken metabolism." "You can't change your metabolic rate." "Eating at night slows down your metabolism." "Low-calorie diets can jump start your metabolism." "Your metabolism is fixed for life whether that's good or bad." If you eat less and move more, you'll be fine, but why are you hitting a plateau if that's true? There are so many other factors involved in metabolism and weight loss or gain.   "This is the problem with getting hooked on counting calories. You have two people standing next to each other and they could be exactly the same weight, body type, height - everything! They could even consume the same amount of calories, but because of multiple different factors like gut bacteria or genetics, that will define how much calories they can actually absorb and utilize." - Rob Dionne   The Truth About Resting Metabolic Rate   Basal metabolic rate (BMR) or resting metabolic rate (RMR) is how your body converts energy and food at rest. The amount of calories that we absorb depends on what food we eat. If we eat whole foods that are unprocessed, we'll absorb less than if we were to eat processed foods. The USDA is able to have a 20-25% range of amount of calories they put on the nutrition labels. So, it's easy to be way off on how much we're actually consuming every day. We could be eating 20% more or less than what's actually stated on the label. Several factors can mess with our resting metabolic rate such as: Body mass weight Body composition: How much is fat, muscle, and bone plus your muscle requires more energy to stabilize and sustain. Aging: As you age, you tend to lose muscle mass. Gender: Men typically burn more than women. Hormones: Thyroid, low testosterone, insulin & insulin resistance. Caffeine and nicotine can increase RMR but only if you take them all day can it be bad for you. Anything that speeds up your heart rate will affect your metabolism, but it's not a healthy choice. Pharmaceutical drugs - speed based drugs can increase metabolism. Can completely decrease the RMR and there can be other side effects. Stress and negative feelings can affect RMR and cortisol levels   Increase Your Metabolic Rate   "When you eat protein, it takes your body 20-30% of the calories that you just consumed to digest the food. That's why it's so important to pay attention to the nutrition density of the foods that you're eating because your body will process whole-wheat bread differently than white, processed bread." - Rob Dionne   There are many different methods we can use to increase our metabolic rate: Fitness Gut bacteria Nutrition and portion size NEAT: Non- Exercise Activity Thermogensis Sleep and relaxation Socialize Fitness and Building Muscle Adding muscle can increase your rate for long-term because it changes your body composition. Muscle burns more than fat when the body is resting. So the more muscle mass you put on, the more muscle you'll burn. Cardio helps to burn a lot of calories in the moment, but it doesn't affect the metabolic rate in the long-term. A ton of cardio can actually stress out the body by changing your cortisol levels which keeps fat on and it burns muscle mass. A little bit of cardio can be beneficial but too much causes issues for the long-term. Spend a couple of days a week weight training or include it into your weekly circuit workout at the gym if you add some cardio.  Create a Healthy Microbiome Our gut bacteria is also important factor as far as our ability to digest food and absorb nutrients. Depending on the type and amount of gut bacteria that we have in our microbiomes, we can absorb more or less food. Nutrition and Portion Sizes When you lose a lot of weight, your metabolism slows down and could stay that way for a long time or for live. Rather than focusing on low-calorie diets and intense cardio training that will burn both fat AND muscle mass, focus on portion sizes and eating whole foods such as protein. Don't even pay attention to nutrition labels or calories. Just focus on eating good portions of whole foods like meat, vegetables, fruit, and healthy grains. The more whole the food is, the more energy your body needs to consume and process the food. Non- Exercise Activity Thermogensis Non- Exercise Activity Thermogensis aka NEAT happens if you're fidgety and need to stand all day, pace, or walk around a lot all day because you simply can't stay still. Do you walk around a lot for work? Different jobs can affect this. If you're walking around all day, you're going to burn more calories compared to someone who has a desk job or sits on the couch all day. If you sit all day at a desk job, then you're not able to access your NEAT. Get up to go for a walk a couple of times a day or get a stand-up desk.  Relax and Socialize Sleep is recovery and healing for the body. It's better to sleep more than only sleep for 4 hours and get up early to go workout. Make sure you're giving your body and mind plenty of rest throughout the week. On the other hand, sociliazing can also boost your body as well as positive thinking. In return, this can help your metabolism as well. Go spend time with friends and family to further help you unwind and relax. Pets like a dog can also be great because then you'll have something to look after and take care of 24/7 who'll give you attention in return.   Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:15  Today's topic - Metabolism! 2:50  Learn more about our Open Sky Fitness Facebook Group 3:20  Get One-On-One Coaching Sessions with either Rob or Devon 4:40  How metabolism affects fat loss 6:00  Different weight loss and gain factors 10:20 Energy in - The amount of calories that we daily eat 12:00  How cooking and processing foods can affect how much calories we actually absorb. 14:20  Why our gut bacteria affects our calorie intake. 17:20  Energy out with the resting metabolic rate 24:10  Using exercise to improve the metabolic rate 24:45  The thermal effect on food 30:40  Physical activity and the metabolic rate 33:20  The energy out part of exercise. 35:00  The Biggest Lose Dilemma 40:00  How to improve your metabolism 48:15 Closing comments with Rob and Devon 49:45 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out the two episodes from last week: OSF 158 with John Durant: Biohack Your Health with Paleo OSF 159 Rob's Interview on the Mind Pump Podcast Learn more about calories with OSF 133 - Should I Count Calories? Why or why not? Discover the Keys to a Healthy Gut with OSF 121 Check out OSF 95: NY Times Article is One-Sided About the Biggest Loser Listen to OSF 49 Kicking Your Fat in the Nuts with T.C. Hale  Read Kick Your Fat in the Nuts by T.C. Hale   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 160 - Metabolism: How It Impacts Your Weight Loss! We hope you have gained more knowledge on how to be a healthier you.

Talkin' to the Mind Pump Podcast Crew Recently, Rob flew up to San Jose, California to talk to the brains behind the Mind Pump Podcast - Sal Di Stefano, Adam Schafer and Justin Andrews. As you listen to this exclusive interview, you'll learn more about Rob and how he transitioned into a career as a personal fitness trainer, how Open Sky Fitness got its start, and what the future holds for OSF and more. Together, Sal, Adam, and Justin have over 40 years of combined fitness experience in the world of health and fitness. As you tune in to their interview with Rob, you'll hear them talk about their thoughts and opinions on: Modern nutrition and healthy eating skills. How CrossFit helped Paleo nutrition become popular. The possible future of health and fitness and why quick fixes aren't the solution. What tips, tricks, and lessons all 4 of them have learned along their career paths. The ups and downs of working in the world of health and fitness What changes are being made now and possible into the future as far as living healthier lives. Our connection with food and how we can make better choices.     Our Health & Fitness Evolution One of the biggest takeaways from this episode is that we're always in transition and we're all growing in different ways. Just like Rob turning his life around to eat better and exercise more, we all have a starting point. Drinking more water, cutting out sugars, and adding more meats and vegetables to our diet is a great place to start. Not only are our choices impacting our lives, but the we're changing the supply and demand change as consumers who are voting with our wallets. What changes have happened throughout the food industry are now coming full circle through the Paleo Diet. Just like cigarettes, we're realizing now that processed foods are bad and product advertisements have been feeding us all this false information over the years.   Rob's Clients' Sugary Coffee     About the Mind Pump Podcast What exactly IS MindPump? MindPump is an online radio show/podcast that has been described as Howard Stern meets fitness. It is sometimes raw, sometimes shocking and is always entertaining and informative. Your hosts, Sal Di Stefano, Adam Schafer and Justin Andrews have over 40 years of combined fitness experience as personal trainers, club managers, IFBB fitness competitors and fitness thought leaders. The fitness world is filled with charlatans and snake oil salesmen pushing the latest and greatest (and sometimes downright dangerous) workout programs, supplements and faux science on the unsuspecting masses. Sal, Adam and Justin use MindPump as a platform to shed the light of TRUTH on health, fitness and a host of other topics. By listening to each episode of MindPump, you will be able to absorb over 40 years worth of workout wisdom in record time so that you can cut through the BS and experience the absolute fastest way to reach your health and fitness goals.     Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 4:20 Rob on the Mind Pump Podcast 5:00  Rob shares his why he decided to move to Los Angeles and get into acting plus some of the appearances he made. 9:30  Why Rob decided to focus more on fitness than acting. 13:00  How Rob decided which area of fitness was right for him in his career as a personal trainer. 17:00  The importance of adapting to a workout to get better at it compared to switching up your workout all the time. 20:00  Modern nutrition and eating healthy - Keto, Whole 30, supplements and more. 36:00  The possible future of health and fitness and why quick fixes aren't the solution. 37:00 Why liposuction takes away from what the natural human body is supposed to look like. 42:30  What mistakes Rob has made along the way and what he's learned to become a better personal fitness trainer. 46:00  The craziest fads coming out of Los Angeles. 53:00  How Rob started Open Sky Fitness and the podcast. 59:30  Connecting with your podcast audience - The Open Sky Fitness Podcast Group on Facebook 1:03:40  The ups and downs of working in the world of health and fitness. 1:15:00  Change that's happening with fitness and wellness; especially with Millennials. 1:18:00  Our connection to food because of the experiences we had when we were young. 1:30:50  What Rob is doing to help Open Sky Fitness continue to thrive and helping his clients. 1:33:20  The importance of writing down what you eat, your energy levels, and water habits to begin to understand your body. 1:39:00  Why we should be more aware of our eating habits from how much sugar to how much we chew our food. 1:48:15 Closing comments with Rob and Devon 1:49:25  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Visit the official Mind Pump Podcast  Connect with the Mind Pump Podcast and Hosts via: Facebook Twitter YouTube MP Host Adam Schafer on Instagram MP Host Sal Di Stefano on Instagram MP Host Justin Andrews on Instagram Check out our last episode OSF 158 with John Durant: Biohack Your Health with Paleo Listen to OSF 157 - Milk: Why Do We Even Need It? Discover How Tony Horton Changed The Face of Fitness with OSF 101 Learn more about Family Trends: Generational Nutrition with OSF 138 Listen to OSF 30 with Gunnar Peterson: The Life of a Celebrity Fitness Trainer Learn How to Set S.M.A.R.T. Goals with OSF 104 Discover the Power of Intention with OSF 125   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 159 - Rob's Interview on the Mind Pump Podcast! We hope you have gained more knowledge on how to be a healthier you.

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review   The Paleo Connection to Our Primal Health   "I don't see Paleo as an end point. I see it as the starting point on a launch pad. It's the beginning of something that works for a lot of people; especially for people who have digestive autoimmune conditions, people who have poorly explained conditions of any kind, or those who find it difficult to lose weight. If you reach a certain point in which you're happy with your health, you enjoy foods like dairy, you can digest it and it's a part of your life, then go enjoy it." - John Durant   On this week's episode of the Open Sky Fitness Podcast, we had author of New York Times Bestselling books, The Paleo Manifesto and Spartan Fit! (with Joe De Sana, CEO and Co - Founder of the Spartan Race), and Founder of Wild Ventures, John Durant join us. John, who calls himself a Professional Caveman, became interested in learning about our connection to our ancestors way back in high school. Throughout high school and college, he studied evolution psychology and even wrote about it in his senior thesis. Living by Our Ancestral History   "We don't really understand how well adapted we are to certain habitats until we leave them. Until we change it, screw it up, and lose something. Some of the lessons that we have learned about our habitat have come from going into very novel ones." - John Durant   After years of research, study, and experiments of both humans and animals like the gorilla, John shares the importance of living a Paleo lifestyle to the best of our ability and how our ancestral connects to our: Chronic health conditions Poor dieting decisions Hormones Personal habitat and lifestyle Plus, John goes into detail about how Wild Ventures is helping various health and wellness related start-ups get the investment they need to grow. Current companies include: Greatist Thrive Market Primal Kitchen Kettle & Fire At the beginning of the show, Devon and I also go over what the 7 Primal Movements are and why we should be incorporating them into our weekly workouts.   Building an Optimal Habitat and Life   "How do I build a life for myself where it doesn't require discipline to be healthy? It's just something that flows natural from who I am and who I interact with. You basically get to create your own world." - John Durant   To change our lifestyles, we need to have willpower, but very few people actually have that. When we want to make changes in our live, what disciplinary action can we take to change something in our habitat? It could be anything from changing the lights for better sleep or getting rid of extra junk food lying around the house. To create the life you want, make sure it includes the people that you want to be part of your habitat. Look for a community of people who want to grow and thrive as well. Join a gym or spend time with friends who also want to live healthy lives and improve their own habitats.   "We do the best that we can with the lives that we have today and the budgets that we follow." - John Durant on how we can make what changes we can to live a healthier lifestyle.   How to Hack Your Habitat: Living By Design, Not By Default (John Durant) https://www.youtube.com/watch?v=ttFSPYGFAco   Biohacking Our Internal Computers People are different and therefore one diet, exercise plan, or way of living is not a fit for everyone. We can actually biohack ourselves and do experiments to see what works and doesn't work for our individual bodies from nutrition to fitness. We all have different preferences, likes, dislikes, budgets and ways of living so it's normal that we're all doing different things to change our environment and get healthy in our own way. Going all the way back to our ancestors, our bodies are programmed the same way to send us signals in accordance to our environment. Depending on what we're eating or how much we're exercising, our bran and body use the ancestral software we've been programmed with to carry and send different messages. For example, for women who are constantly dieting or over exercising, the body believes that there's either a famine or a migration going on. When this happens, it's common that women won't have their period or they don't have enough resources to become pregnant because the the body is unable to provide enough resources for the support and growth of the baby.   The Benefits of Primal Movement When we're babies up until 2-3 years old, these primal movements come so easy to us. Then, we're stuck in desks at school or work for the rest of our lives. For optimal joint and body health, try to put these 7 primal movements into your daily workouts, if not a weekly basis when you're doing your workout program. If any of these movements do cause you to feel pain, it's either because you're doing them wrong or it's been so long since you've done them that your body just doesn't know how to do them anymore. These shouldn't cause you pain and you should be able to do them all. As you do these movements such as the lunge, you don't need to put a lot of pressure on your knees. If something is hurting, you should meet with a trainer or physical therapist so they can help you heal what's wrong with your body. The 7 Primal Movements Push Turn over or twist your spine throughout the body in a traverse movement Crawl Pull Hinge Squat Lunge   About John Durant John Durant is an author, entrepreneur, venture investor, and professional caveman. John is author of The Paleo Manifesto and co-author of Spartan Fit! with Joe De Sena, founder of Spartan Race (July 2016). He has been featured in the New York Times and The New Yorker, interviewed on The Colbert Report and NPR Morning Edition, and has been rated one of The 100 Most Influential People in Health & Fitness. John is also the founder of Wild Ventures, an angel syndicate specializing in consumer health products & technology. He advises Thrive Market, Exo, AOBiome, Greatist, Brilliant Bicycles, Hu Kitchen, and Power Supply. John studied evolutionary psychology at Harvard under Steven Pinker before moving to New York City and becoming a “professional caveman”: mimicking a hunter-gatherer diet, running barefoot through Central Park, experimenting with intermittent fasting, and doing polar bear swims in the Atlantic. Previously, he spent three and a half years at an ad tech startup after a stint in management consulting.   Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:50  Recap on last week's episode OSF 157- Milk: Why Do We Even Need It? 4:15  About today's guest, John Durant, on the Paleo diet, religious rituals, and more 4:45  Grow with our online health and wellness community: OSF Facebook Podcast group! 5:10  Check out the Mind Pump podcast this week with Rob as their guest! 7:40 Contact Rob and Devon for One -on- One coaching 8:45  The 7 Primal Movements explained by Rob and Devon 22:00  The benefits of the 7 Primal Movements in your regular workout 25:00  Introduction to today's guest: John Durant 26:50  Why John decided to learn more about the Paleo lifestyle for academic reasons 30:00  Why chronic health conditions even exist with other species such as animals in zoos. 35:20  Why we're reducing our diets down to the constituent basics like a protein bar. What health effects gorillas in zoos experienced based on their diets. 39:00  Why we're being so misinformed by the mass media about health, fitness, and nutrition. 42:30  Hormones and weight gain 45:00  Changing our lifestyles to live healthier lives and the mistakes we've made along the way. 49:35  How we can create an optimal, healthy habitat for ourselves 51:40  How to avoid health mistakes like going for fast food over cooking dinner 54:00  The rise and fall of the Paleothic Age - Our ancestors' health 58:45  What was the spectrum for good teeth health for our ancestors'? What changed for us? 1:04:20  How we can answer any health question through The Paleo Manifesto? What can we learn from our ancestors? 1:08:00  How we can understand our bodies like a computer 1:11:50  Why we should avoid dogmatic approaches to health 1:15:40  About John's latest project with Wild Ventures and the companies he supports. 1:22:00 The benefits of bone broth 1:26:00  How big food chains are taking the nourishment out of the foods they sell like soup and broth companies. 1:28:40  How voting with your wallet and buying from healthy food companies and startups is making a huge difference. 1:34:25  Closing comments with Rob and Devon 1:36:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode -  OSF 157- Milk: Why Do We Even Need It? Visit John Durant's Hunter Gatherer Official Website Learn more about Wild Ventures: Thrive Market Kettle and Fire Primal Kitchen Connect with John via: Twitter Facebook Stay tuned for Rob's upcoming interview on the Mind Pump Podcast Buy your own Primal Kitchen Mayo Join the Spartan Race Find out more about the Spartan Race with Hunter McIntyre on OSF 099 - Evolution of a Spartan Athlete Listen to Josh Trent on OSF 077 - How to Stop Negative Thoughts Learn more about Michael Pollan Find out more about Dr. Daniel E.  Lieberman   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 158 with John Durant: Biohack Your Health with Paleo! We hope you have gained more knowledge on how to be a healthier you.

Click here for the show notes! Please leave us a review at http://openskyfitness.com/review    Today's episode of the Open Sky Fitness Podcast is all about dairy, specifically on milk. Devon and I will be going to great detail about the following topics: The history of dairy and milk Why are humans consuming it The pros and cons of milk Which foods have more nutrients than milk Specific studies done about milk Raw Milk vs. Pasteurized Milk Our recommendations We have a ton of great information here and hope you find it very beneficial. As always, you can contact either Devon and I to talk more about dairy and nutrition or jump on over to our Open Sky Fitness Facebook Group and talk about it there with us and other listeners.   The History of Dairy   "65% of the world is lactose-intolerant so why are we even drinking it? Why those people intolerant when other people can consume it?" -Rob Dionne   We began to consume dairy around 10,000 BC when agriculture became part of civilization. Drinking milk began in northern Europe in the Scandanavia region where Denmark, Norway, Sweden, and Finland are located.  Because there was a lack of sun and due to the climate, they experienced longer winters and could drink it more often during the year. Therefore, these ancestors were able to consume and properly digest milk which gave them the advantage to be healthier and pass on their good genes for future generations. Because our Scandinavian ancestors were not receiving enough Vitamin D, Calcium, and Vitamin K from the lack of sun, milk was able to provide them with these nutrients. Romania and Hungary were some of the first European countries to begin consuming dairy. Over time, the consumption of dairy became more popular in western Europe from Italy to England. Around 6,000 years ago, they began to eat fermented milk in the form of cheese, butter, and yogurt.     Why Are Some People Lactose Intolerant? If a person is lactase persistant, then they're able to produce the enzyme, lactase, which allows them to consume and digest the carbohydrate, lactose, and be lactose tolerant.  If you're lactose intolerant, then your body is unable to properly break down and digest dairy. People who are descended from Asia, Africa, Mexico, or who have a Native American background have a 75-90% of being lactose intolerant.  The origins of lactase persistent or the ability to digest dairy happened in Central Europe. Again, the most lactose tolerant populations are in the Scandinavia region - Sweden, Finland, Norway, and Denmark who probably had ancestors that emigrated from Central Europe.   Is Milk THAT Nutritious? The US Department of Agriculture recommends drinking 3 cups of milk per day to have healthy bones and avoid osteoporosis. However, a Harvard study showed that large amounts of calcium including the FDA's suggestion of 3 cups of milk or more a day can actually lead to higher chances of having ovarian or prostate cancer. In another study, dairy did not benefit post-menopause women with osteoporosis. However, fermented dairy like Kefir and aged cheese can be beneficial. But don't let those studies keep you back from consuming milk and other dairy products. Milk is nutritious and does have great benefits. It's just not as nutritious as we once thought it was.     Pros of Milk and Dairy Some benefits of milk include the fat that it's super easy to find everywhere, has good nutrients, it's delicious, it's inexpensive and it's a great source of dietary fat and protein. In fact, if you do want to gain weight such as for building muscle, it's really great to drink it as long as your body can actually digest it. And even though it might not help improve osteoporosis, it's still good for the bones and has lots of calcium.    Cons of Milk and Dairy Even if milk and dairy products do have a lot of good benefits, there are some negative factor as well such as: Lactose intolerant Allergies Growth hormone levels Estrogen hormone levels Acne Asthma Bone loss Ovarian and prostate cancer   Foods That Have More Nutrition Than Milk Even though milk has a ton of great nutrients like calcium, protein, potassium, and Vitamins B12 and D, you can get the same and even more from whole foods. Calcium - One cup of each matches a cup of milk which contains 300 mg of calcium: Collard greens Beets Kale You can get more protein from: Meats Fish Nuts Soy Seeds While there may be 300 mg of potassium in 1 cup of milk, there's just as much or more in: Bananas Apples 1 cup of coconut water has 600 mg 1 avocado has 900 mg In 1 cup of cottage cheese, you may have 16% of your Vitamin B12, but there's 300% of it in just 1 ounce of beef liver.  Also, salmon has 400 IUs of Vitamin D and 3 ounces of sardines has 100% amount of Vitamin B.      Lactose Intolerant vs Dairy Allergy If you have a dairy allergy, your body wants to attack the casing or the protein in the product. If you're lactose intolerant, your body is unable to digest the lactose in the milk   You have a dairy allergy if you notice the following symptoms: Swollen lip, tongue, throat, or face Skin reactions like a rash, itching, or hives Congestion Wheezing Coughing   Not much you can do for casing allergies, but you cannot have milk at all whatsoever. Some people may say it's okay to have ghee, but even that has some casing in it. Signs that you have a whey protein allergy include some redness around the eyes or nose, watery eyes, and a rash. If you're lactose intolerant, you'd experience the following signs within 30 minutes to 2 hours of eating: Gas Bloating Diarrhea Stomach cramps When our stomachs rumble, it usually means we're hungry. On the other hand, after we've eaten, our stomachs making sounds means that it's having problems digesting the food and there's an excess amount of gas in the stomach. On solution is the eat protein isolated whey which can help your stomach.   The 3 Types of Lactose Intolerance Type 1 - The ability to tolerate and digest lactose decreases with age. In your 20s you could, but now in your 40s, you can't tolerate it because you cannot produce the lactase that is necessary to break it down. Type 2 - You have a lactase deficiency in your small intestine Type 3 - Congenital deficiency when a baby is born with little or no lactase.   Raw vs Pasteurized Milk We've been drinking pasteurized milk for decades, but what about raw milk? What pros and cons are there to consuming raw instead of pasteurized milk? If you choose to drink raw milk, it has to come from a source that's close to you because it only lasts 3-7 days before it goes bad. However, you can freeze it for up to a year. Just make sure you shake up really good first before putting it into the freezer. Compared to pasteurized milk, there's a higher chance (up to 25%) of getting e. coli bacteria into your system. Make sure you choose a farm that is well cleaned and sanitized in order to avoid e. coli. Some communities only drink raw milk and they have the best teeth and jaw structure because of the nutritional value. In studies, raw milk has the following benefits: Help children with asthma Extra enzymes to digest it More probiotics Helps improve skin conditions: Psoriasis Eczema Acne More Omega 3 fats Fewer Omega 5 fats While raw milk can help improve asthma and acne, pasteurized milk actually makes it worse.        Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:45  Recap on last week's episode OSF 156- Dr. David Perlmutter: The Inflammation Connection - Brain & Gut Health 1:55  Today's episode: Dairy and specifically, milk 2:40  Shout out to our online OSF Facebook Podcast group! 3:00 Contact Rob and Devon for One -on- One coaching 4:00  Why is milk a popular topic right now? 4:45  Why are some people able to consume dairy and not others? 11:00  When and how we started to consume milk 16:20  Milk nutrition vs Whole Food nutrition 23:00 Pros of milk and dairy 25:30  Cons of milk and dairy 26:30  The differences between a milk allergy and being lactose intolerant 30:00  The 3 Types of Lactose Intolerance 31:00  Signs of being lactose intolerant 35:00  Symptoms of being allergic to the casing in milk 37:45  Signs you have a whey protein allergy 38:00 Hormones and dairy 47:00  Is dairy necessary for Osteoporosis? 52:20  Why more milk can increase a women's chances of having ovarian cancer or men of having prostate cancer. 55:00  Raw vs Pasteurized MILK 1:01:10 Closing comments with Rob and Devon 1:06:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 156 Dr. David Perlmutter: The Inflammation Connection - Brain & Gut Health Learn more about lactose intolerance in your family with OSF 158 - Family Trends: Generational Nutrition Check out OSF 105 with Jay Campbell: Should You Consider Testosterone Therapy? Get your own copy of The Definitive Testosterone Replacement Therapy MANual by Jay Campbell Listen to OSF 69 - Sally Fallon Morell: Saturated Fat is Ideal, Raw Milk Heals Read more health studies from the Weston A. Price Foundation Learn more about nutrition with The Paleo Solution Podcast with Robb Wolf Buy your own Pure Indian Foods Cultured Ghee   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 157 - Milk: Why Do We Even Need It? We hope you have gained more knowledge on how to be a healthier you.

Click here for the show notes! Please leave us a review at http://openskyfitness.com   How Wheat, Carbs, and Sugar Can Negatively Affect the Brain   On this week's episode of the Open Sky Fitness Podcast, we're very excited to have Dr. David Perlmutter on the show! Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author including Grain Brain and The Grain Brain Whole Life Plan. With his career, Dr. Perlmutter has created a great notion in preventive medicine that relates back to the brain. With the goal to research and better understand neurological diseases, he has been able to learn what's underlying them and create programs to target the mechanisms that cause these diseases in the first place. What You'll Hear on Today's Show We had such a great discussion about how Dr. Perlmutter first discovered how important it was that we recognize the significance between the brain and gut connection, how foods like wheat, carbs, and sugar negatively impact our brain, and how we can take charge to live a healthy life.   The Truth About Coconut Oil   "Basically what you're looking for to be healthy, is to try to avoid inflammation. Inflammation is what causes cardiovascular disease. Reduce processed foods, sugar, and carbohydrates. Eat healthy fats like grass-fed butter and grass-fed beef as well as coconut oil." - Dr. David Perlmutter   Unfortunately, we didn't get the chance to talk to Dr. Perlmutter about the latest degrading article from USA Today about coconut oil, Coconut Oil Isn't Healthy. It's Never Been Healthy. However, Devon and I did discuss our own view of the benefits of coconut oil plus Dr. Perlmutter's from his article, Coconut Oil Unhealthy? Behind the Headlines, at the beginning of this episode. You definitely won't want to miss out on that!   The Grain Brain Lifestyle https://www.youtube.com/watch?v=mxnRwAlGC-o   The Root of Inflammation: The Brain and Gut Connection   "The gut controls inflammation and inflammation is what we have to control as it relates to the brain and the brain's destiny." - Dr. David Perlmutter Inflammation is caused by what happens in the gut. When various bacteria gets through a leaky gut, they can stimulate various immune cells to secrete chemicals which leads to inflammation. Because of poor gut health and inflammation, it can greatly harm the brain. Besides food, there are many other factors that affect the gut and brain including: Bacteria Medications Environment Toxins Lack of Sleep Stress Little Exercise All of these play an important role in the gut's health and it can explain a lot of different factors such as: Poor Immune System Diabetes Celiac Disease Autism ADHD Adult Obesity   The Problem with The Standard American Diet Before we became farmers, we never ate wheat, carbs, or refined sugar. But then 10,000 years ago, we started to cultivate grain and it's just been a couple of hundred of years since we began to refine sugar. These have been part of the most dramatic events that have affected the human body in the course of mankind thus far.  Since we've introduced processed foods and sugary drinks into our diets, we've noticeably become much sicker. There was never a noted case of dementia until the early 1900s and Inuits who lived on fat such as whale blubber never had a case of cardiovascular disease until carbohydrates were introduced to them. Even people who have slightly elevated blood sugar can experience higher levels inflammatory chemicals in the body which could lead to a person developing a disease should they eat foods with gluten or excess amounts of sugar.   Artificial Sweeteners and Obesity https://www.youtube.com/watch?v=fYCSSHkD8SA   Why Fat Is Good For Us   "Fat is your friend. Fat can turn off various enzymes that would otherwise make your body think that it's starving and store fat. That's what carbohydrates do by activating insulin. Insulin tells your body that winter is coming so it should make fat by increasing its intake of carbs and sugar. This, more than anything, is why so many Americans are obese." - Dr. David Perlmutter   Fat is a powerful and efficient fuel source. How? The brain alone is 60% fat and needs fatty foods to survive. Therefore, the more healthy fats we eat like coconut oil, salmon, and avocados, the healthier the brain, gut, and rest of our bodies will be. To live healthy and ward of diseases like dementia and Alzheimer's, we should lower our carbohydrate intake, eat healthy fats, and exercise. When it comes down to it, chronic neurological diseases are actually quite preventable with the right actions.   Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:45  Recap on last week's episode OSF 155 - All You Need to Know About Sugar Substitutes 2:05  This week's guest: Dr. David Perlmutter 2:40  The benefits of coconut oil according to Dr. Perlmutter, Rob, and Devon's thoughts 11:15  Introduction to Dr. David Perlmutter 16:20  The moment Dr. Perlmutter realized that he needed to start researching the connection between food and the brain. 19:00  Where the idea behind Grain Brain came from and Dr. Perlmutter's inspiration 20:50  How our evolved diet has affected the human brain and body 23:00  For how many years back do we have data that humans have been declining because of more cases of Alzheimer's and dementia? 26:00  Taking charge and living a healthy lifestyle to help avoid diseases like Alzheimer's and dementia. 27:50  How do you communicate with other physicians about your views? 31:20  Why is it so important to understand how inflammation and gut health affect our overall health? 34:50  Why a child receives good bacteria and gut health from its mother when it is delivered through the birth canal rather than with a C-Section. 39:00  Can mother's do something to pass on healthy bacteria to their babies when they have to have a C-Section and a Vaginal birth isn't an option? 41:00  What should we be doing to eat better? Why should we be eating more fat? 45:20  Where we're going now as far as our nutrition intake compared to the 1900s. 48:00  How we can turn and turn off certain genetics via food as demonstrated by epigenetics. 49:00  The media's influence on health and nutrition information. 51:20  Is the food industry making it difficult for people who are promoting high fat diets like the Ketogenic Diet or the Paleo Diet? 56:20 What initially causes leaky gut? What are some of the symptoms that you might have from it? How can you get tested for it and how can you fix it? 1:02:00  About Dr. Perlmutter's latest book, The Grain Brain Whole Life Plan. 1:06:00 Closing comments with Rob and Devon 1:08:15 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 155 -All You Need to Know About Sugar Substitutes Learn more Dr. David Perlmutter on his official website Connect with Dr. David Perlmutter Facebook Twitter YouTube Read The Grain Brain Whole Life Plan by Dr. David Perlmutter Check out Brain Maker by Dr. David Perlmutter Get cooking with The Grain Brain Cookbook by Dr. David Perlmutter Check out Dr. Perlmutter's blog - Coconut Oil Unhealthy? Behind the Headlines Read USA Today:  Coconut Oil Isn't Healthy. It's Never Been Healthy Check out Mind Pump Media and stay tuned for Rob's episode! Learn more about the American Holistic Medical Association (AHMA) Find out more about The Institute for Functional Medicine   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 156 - Dr. David Perlmutter: The Inflammation Connection- Brain and Gut Health! We hope you have gained more knowledge on how to be a healthier you.

Get the show notes here! Please leave us a review at http://openskyfitness.com/review   The Benefits of Sugar Substitutes Even though all types of sugar are readily available to us, that doesn't mean they're actually okay to consume. When you think about it, we weren't even designed to consume sugar and processed foods. Our ancestors didn't have candy bars, ice cream, or diet soda on hand. The only sugar that was available to them were fruits like dates or honey. On today's episode, we're sharing with you why natural sugar is a much better substitute for regular table sugar and alternative sugars. However, we're not advocating that you eat all the natural sugar that you want whenever you want. Rather, we hope that you use this knowledge to know that their are better, whole food sugar substitutes out there that you can consume whenever you want something sweet.   "We're not designed to be consuming sweet things all the time. So if every drink or food that you consume has to have some sweetness, there's an issue there. You're probably over-sensitized to sugar." - Rob Dionne   In this episode, we dive deep into each type of sugar substitute, why or why not they're good substitutes, the latest scientific studies and more.  Substitutes for Table Sugar   "The FDA just allowed big food and sugar companies to label high fructose corn syrup as natural sweetener." - Rob Dionne   Sugar is a 1:1 ratio combination of fructose and glucose. While glucose is good for your body, fructose is the problem. In addition, more and more fructose is being added to high fructose syrup and it's hidden under the label, natural sweetener.    Rather than relying on product marketing and ingredient labels to tell you whether or not something is healthy, we hope the knowledge that we're sharing with you in this episode will help you make the best choices possible for your health. Several Substitutes for Table Sugar Include: Natural Sugar  Sugar Alcohols Artificial Sweeteners    Natural Sugar Substitutes Natural sugar substitutes include: Stevia Raw honey Natural maple syrup Molasses Dates Date sugar Coconut sugar Sucanat Pure Glucose and Pure Dextrose Agave   "We're not saying, 'Go on and have as much of these natural sugars as you want. We're saying these are treats and if you want something sweet and they're better replacements than table sugar. They're not a daily ingredient and you want to be careful with how much you use because they will change your insulin levels and too much will lead to weight gain." - Devon Dionne    Stevia Stevia is a plant from Paraguay that has very sweet leaves. There are two types - white powder and green powder. White powder is highly processed and green powder is less processed, but more bitter.  Stevia is often highly genetically modified so you should look for one that is Organic and non-GMO. Stevia has a lot of anti-oxidants, but is 300x sweeter than sugar. You probably don't want to bake with it unless the recipe is Stevia specific. It's great for people who have diabetes and has a lot of anti-diabetic properties to help blood sugar.    Raw Honey   "The thing about honey, maple syrup, and other natural sugars is that they are whole foods. Specifically, honey is a  wonderful whole, full food to consume." - Devon Dionne   Raw honey has so many antibacterial and anti-fungal properties that can help boost your immunity. It helps improve brain health and is free from radicals. Plus, it's great for healing herpes on lips, dandruff in your hair, for acid reflux, as a moisturizer, and it can create melatonin in your body. Just take a teaspoon of honey before you go to bed and it will help you sleep better. Pus, that it can act like a vaccine for you and your allergies by eating honey that has been made from local bees. In addition, it can be used as a cough syrup to help inflammation and alleviate coughs as it coats the throat.      Natural Maple Syrup Natural maple syrup doesn't have as many health benefits as honey, but has some nutrients in it such as: Zinc Magnesium Potassium Calcium Plus it contains other electrolytes that your body needs to replenish after a workout. You can even add some natural maple syrup into your post-workout drinks, tea, or coffee for as sweet boost. Always look for products that are darker and labeled as grade B or C because they have more anti-oxidants and are less processed compared to lighter or grade A products.    Molasses Molasses is refined table sugar and because of this process, it's a lot more nutrient dense and has tons of vitamins including: Manganese Magnesium Potassium Iron Calcium   Dates Dates are packed with tons of good glucose and nutrients such as: Manganese Magnesium Potassium B6 vitamins It's good to help balance electrolytes and is high in fiber. However, it's also very high in sugar so you don't want to eat a ton at once.  Date sugar can be good for baking, but it doesn't melt well. So, it's ideal for baking a cake, but not as the frosting.   Coconut Sugar Coconut sugar is half the gylcemic index of sugar so it's an excellent substitute for table sugar. In fact, both have a 1:1 ratio. It's really ideal for people who are pre-diabetic or are diabetic.   Sucanat Sucanat is pure dried sugar cane. It has more molasses than brown sugar, but  it is still not as moist. Even though it's less processed and better than white sugar, it's still not necessarily the healthiest choice.   Pure Glucose and Pure Dextrose Pure glucose and pure dextrose are the same thing. They have the sweetness of sugar, but no fructose to negatively affect the body. It's not a whole food like dates, raw honey, or natural maple syrup, but it's still an option. It's not low on the gylcemic index and it will spike your insulin levels, but it' doesn't have the same negative affects that table sugar does. Some forms of pure glucose and pure dextrose include: brown rice syrup glucose powder multadextrose Glucose powder and multradextrose can be added to a protein shake after a workout to help gain mass and add carbs. You can also cook with both for a 1:1 ratio.   Agave Agave was a huge fad and has practically zero benefits. In fact, it has more fructose than fructose corn syrup! It's incredibly highly processed even though it derives from a natural plant. For a better sugar substitute, you can easily switch it out with raw honey.    Sugar Alcohols Sugar alcohols are derived from a natural source such as a wood or a root of a plant. They can be more sweet than sugar or almost as sweet as sugar, but they have less carbs and calories than sugar. Sugar alcohols are good for diabetics and are more natural than artificial sweeteners. Especially if you're following either a  Ketogenic or low-carb Paleo diet and trying to lose weight, sugar alcohols can be a really good alternative to sugar when you want something sweet from time to time. However, they're not completely calorie or carb free so you should keep that in mind. Even though sugar alcohols are a good alternative, they're not whole foods and so they're not nutrient dense meaning they lack a lot of vitamins and minerals.    A list of sugar alcohols include: Sorbitol Xylitol Maltitol Lactitol Mannitol Erythritol   Xylitol is being looked at as a possible medicine to help prevent cavities and promote bone growth. It could be a possible treatment for osteoporosis in the future. In general, sugar alcohols can be hard on the gut. If you're following a FODMAP Diet, you don't want to consume any because those are the carbs you're trying to stay away from in the diet.    Sugar alcohols haven't been around long enough for us to really understand what the long-term side effects will be on anyone. However, the follow side effects are common, even in gum and mints that list sugar alcohols as ingredients: Bloating Flatulence Diarrhea Fermentation in the gut   Artificial Sweeteners   "Biologically, we're not designed to digest diet sodas and processed foods." - Rob Dionne   Artificial sweeteners are man-made sweeteners that you see in little sugar packets at a cafe or in the kitchen at your office. It's important to stay away from artificial sweeteners as much as possible.   Artificial sweeteners and common brand names include: Saccharin - Sweet' N Low Acesulfame - Sonnet and Sweet One Aspartame - NutraSweet and Equal Sucralose - Splenda Neotame - Produces methanol like Aspartame, but in higher quantities     Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:45  Recap on last week's episode OSF 154 - Nicole Visnic: The Truth about Individual Nutrition Needs 2:00  Happy 4th of July!! 4:00  Today's topics: What are sugar substitutes and what are the differences? 6:20  Contact us for One-on-One Coaching 8:00  Why it's important to talk about sugar and sugar substitutes 11:15  What is sugar? 12:30  Substitutes for Table Sugar 17:20 Good natural substitutes to replace table sugar 18:00  Stevia 25:00 Raw Honey 28:20  Natural Maple Syrup 31:30  Molasses 33:40  Dates 36:25  Coconut Sugar 38:00  Sucanat 39:15  Pure glucose and pure dextrose 42:55  Agave 44:05  Sugar Alcohols 55:45  Artificial Sweeteners 1:10:00  The dangers of diet sodas 1:13:30 Closing comments with Rob and Devon 1:21:20 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 154 - Nicole Visnic: The Truth About Individual Nutrition Needs Listen to Rob on the Dear Mattie Show Episode 98: Rob Dionne and the Real Reason You Don't Want to Work Learn more about our future guest, Dr. David Perlmutter Read Grain Brain by Dr. David Perlmutter Check out Brain Maker by Dr. David Perlmutter Listen to OSF 101 with Tony Horton - How Tony Horton Changed the Face of Fitness Learn more about nutrition with OSF 145 - What You Should Know about GMOs Discover your inner health with OSF 151 - Improve Your Life with the Wheel of Wellness Check out OSF 138 - Family Trends: Generational Nutrition Get your own copy of Head Strong by Dave Asprey Learn more about The Thrive Diet by Brendan Brazier Find out more about Dr. Mercola   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected]   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 155 - All You Need To Know About Sugar Substitutes! We hope you have gained more knowledge on how to be a healthier you.

Looking for that Free Full Body Workout? Click Here! Read this week's episode's show notes! Please leave us a review at http://openskyfitness.com/review   "There isn't just one, universally right system of eating for all people. One type of food that can make one person feel amazing can also make someone else feel terrible." Nicole Visnic on individual nutrition needs.   Discover Your Individual Nutrition Needs   When it comes to health and fitness, one size does not fit all; including nutrition. Some of us might be extremely sensitive to certain foods while others are just fine eating it every day. On this episode of the Open Sky Fitness Podcast, Clinical Nutritionist and the Ambassador of Nutrition at LifeSpan Medicine, Nicole Visnic, shares why certain foods affect our bodies more than others, how to test it, and what to do about it to help our bodies heal. Nicole also shared why she became so interested in nutrition and human health at an early age and her experiences trying the Atkins and Ketogenic diet. BONUS! With July 4th coming up, Devon and I are sharing our 6 Tips to Stick to Health Goals! Check them out at the end of this blog post.   Why Do "Healthy" Foods Affect My Body?   "Even some of the most surprising foods that you think are innocuous can actually be very detrimental for an individual. It could be a super food or a food that is considered to be anti-inflammatory. I haven't found a single piece of food that has completely beneficial effects in every single person." - Nicole Visnic   Even if you do eat extremely healthy foods and use anti-inflammatory ingredients in your meals, some might  have a negative affect on certain people. Following a healthy diet and why some foods like vegetables just don't work for certain people. Different varying factors such as genetic chemistry, medications, age, activity level, and more can make people susceptible to bloating, headaches, brain fog and more. Even if the food has been cooked or prepared a specific way, some people just don't digest healthy foods like vegetables very well. If the food doesn't help the individual, then it isn't  a good food despite labeling it as healthy.   Uncovering the Best Foods for Individuals   "A process of elimination can help people learn more about their bodies and it also teaches them to be more observant. They can make associations between what they're eating and what they're feeling." - Nicole Visnic   Nicole has witnessed so many "healthy" foods from blueberries to chicken to super foods create problems in her patients. Through a process of elimination, Nicole's patients were able to discover which healthy foods they should avoid. By doing this, one of her patients not only witnessed objective proof from his bio-marker lab results, but also noticed the following positive changes soon after: Complete resolution of pain Hair growth Natural loss of weight   Beginning a Process of Elimination at Home   "It's not rewarding to eat foods that make you suffer. Your body, not someone else is telling you whether or not you should be eating a certain food." - Nicole Visnic   Nicole recommends doing a process of elimination to discover if certain foods are affecting your health. At LifeSpan, they do a test that tells you what foods are anti-inflammatory (green list), okay foods to eat (yellow list), or foods to avoid (red list). However, if you can't afford a service to help you, have no fear because a process of elimination is easy to do. For four weeks, keep common foods that are inflammatory off the menu. That means no grains, dairy, or nightshades. Once the four weeks are up, slowly begin to reintroduce your favorite red-list foods back into your diet. It's common to see they affect you within 24 hours, but it may take up to 72 hours so be patient with adding foods back into your diet. Add one at a time to see if there is anything different in your health. Always test twice to double check.  Check for the following symptoms: Low energy Brain fog Bloated stomach Gas Acid reflux   Nicole's Top 3 Tips to Live Healthier Today If you don't have the funds to do testing, at least focus on eating whole foods to the best of your ability and avoid foods that come with an ingredient list. Ensure that you maintain glycemic control and keep your blood sugars stable. Eat in a way that really promotes good digestion. Avoid eating on the go, but just take your time to sit down and be mindful as you eat your meal so you chew your food thoroughly.      6 Tips to Stick to Health Goals on July 4th   Because July 4th is on a Tuesday this year, you might be going to lots of events over the weekend leading up to the event. Try to apply all of these every single day so that you can easily stay on top of your health goals and not get sidetracked.   1) Bring vegetables as your dish (kale salad, coleslaw, butter lettuce salad with various healthy toppings like craisins, almonds, avocado, homemade hummus. 2) Bring grilled options that are ready to go and prepped. Bring salmon, ribs, burgers, teriyaki steak that have been marinated or pre-seasoned to help out your host. 3) Feeling confident in your swimsuit - Get a morning workout in before the event to help boost your confidence. 4) Eat before you go to the event - If you know unhealthy food will be served at the event, eat something healthy and filling beforehand so that you're not hungry or tempted to make bad choices. Plus, bring your own healthy snack like hummus with vegetables that you can snack on. 5) Have a glass of water before each or every two drinks (alcohol or sodas) - Helps you still have a drink you like, but not drinking too much of it and balancing it out with water. 6) Get lots of sleep the night before July 4th to help you feel refreshed and ready to go to splurge a bit.     Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30  Recap on last week's episode OSF 153 - Full Body vs Split Training: Pros and Cons 2:10  About Clinical Nutritionist Nicole Visnic 5:50  Get in touch with Rob and Devon for One-On-One Coaching Sessions 7:00  How to approach 4th of July in the healthiest way possible - 6 tips 14:45  Introduction to Nicole Visnic 15:20  How Nicole came to be so fascinated by health because of a Junior High class. 17:00  About the Firm Workout Program that Nicole did when she was younger. 19:50  Can people get a toned body by just working out at home? 21:00  How Nicole got involved in body building while in Junior High and High School along with other sports. 21:35  What Nicole learned from following the Atkins and Ketogenic Diets and competing in sporting events such as running. 23:00  How it is possible for some people to become fat adapted via the Ketogenic Diet. 25:00  What it is like to experience the Keto Flu and try to move around. 27:00  New discoveries or personal knowledge that Nicole has gained about individual nutrition needs. 31:00  Following a healthy diet and why some foods like vegetables just don't work for certain people. 33:50  Nutrition Testing Program and typical clients at LifeSpan 39:00  How Nicole addresses nutrition with her clients 41:35  What "healthy" foods were actually cause health problems in Nicole's clients. 45:40  Nicole's and LifeSpan's take on cholesterol 48:00  For people who cannot afford to go to a clinic, what can they do to understand how food might be affecting their bodies? 49:40  How can a person do a process of elimination diet? 54:15  Nicole's favorite healthy foods to cook for her young daughter. 55:30  How can we help our children eat healthy foods and select those foods on their own. 58:15  Nicole's advice on what we can do today to be healthier. 1:00:00  How Nicole takes care of her health through nutrition 1:05:00  Testing your blood sugar. 1:10:50 Closing comments with Rob and Devon 1:12:10 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF Ep. 153 - Full Body vs Split Training: Pros and Cons Learn more about Clinical Nutritionist and the Ambassador of Nutrition - Nicole Visnic Find out more about LifeSpan Medicine Learn more about the Visnic Center of Integrated Health Learn more about your genetics with 23andMe Check out OSF 49 with T.C. Hale: Kicking Your Fat in the Nuts Listen to OSF 130 with Zach Bitter: The Life of An Ultrarunner Learn more about the Ketogenic Diet in OSF 98 with Kristen Mancinelli: How to Get to Ketosis To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 154 - Nicole Visnic: The Truth About Individual Nutrition Needs! We hope you have gained more knowledge on how to be a healthier you.

Looking for that Free Full Body Workout? Click Here! Enter Our Review Contest by June 22! Win a Free Book!  We have up to 18 books to give away to listeners who leave us an iTunes podcast review! For every 10 reviews that we receive, we'll pick a name out of a hat to select the winner. Each winner will get to choose which book we send them. Even if you wrote a review in the past, you can still enter the contest. Since we're waiting until we receive ten screenshots of reviews to draw a name, you have multiple chances to write reviews and enter. The more entries we receive, the more books we're going to giveaway! Here's what to do: Leave us a podcast review on iTunes Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes) Go to the closed Open Sky Fitness Facebook Group Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest so we can easily find your entry.  We will announce the winners in the Open Sky Fitness Facebook Group this Thursday during our weekly live Q & A AT 7:15PM PST You have until June 22nd to enter! Good luck! :)     What's Better? Split or Full Body Workout? Rather than just going to the gym and randomly selecting workouts to do, it's always best to go in with a plan. That's why on this week's episode of the Open Sky Fitness Podcast, Devon and I are sharing the pros and cons of both split and full body workouts PLUS when one type of workout is better than the other. Either is great and you will see benefits with both. However, if you are hitting a plateau and not seeing any new results, you might want to try something new. BONUS WORKOUT At the end of this post, you'll also find Rob's Full Body MWF Workout to try on your own. You can also join in the conversation on the Open Sky Fitness Facebook Group to share updates, ask questions, and find an accountability partner to help you complete each workout.   What is a Split Workout? When you do a split workout, it means that you're only working 1-2 muscle groups a day. For example, on Monday you would only work your chest and triceps so then on Tuesday you solely focus on your back and biceps and Wednesday is just legs and shoulders. By following a split workout routine, you only work each area just once or twice a week. This allows you to give certain body groups up to 48 hours of rest along with a complete resting weekend or doing a bit of active recovery on your off days. Active recovery can include walking, hiking, easy bike riding, different family activities etc. It's believed that split training can be better for aesthetic results.   Pros and Cons of Split Workouts   "Split training is better if you have to train multiple days in a row. If you only have Tuesday, Wednesday, and Thursday available to work out, you're not going to work your full body on those days because you'll be exhausted and not have any recovery time in between days." - Rob and Devon Dionne   Pros to completely weekly split workouts include: You can hit those muscle groups with focused, maxed intensity. Your body has plenty of time to fully recover between split workouts. You're building greater muscle endurance when your muscles are tired because your working them out to their full potential. If you have a weak area, a split workout really helps you take the time to focus on just building one area of your body.   On the other hand, cons of split workouts are: Having to reduce weight on the machines by the 3rd, 4th set because your muscles are easily fatigued. Because you're only focusing on 1-2 muscle groups, it's not as challenging on your metabolism. You can't do as many powerful, "Olympic" lifts because you're not focusing on full body.  You fully recover before you work out again, but that also leaves you with a lot of wasted time between workouts   "Split training might create endurance for an individual muscle, but full body workouts are so much more impactful for sports." - Rob Dionne   The Pros and Cons of Full Body Workouts   "When you're doing full body workouts over time, your soreness levels will significantly go down overtime." - Rob Dionne   Pros for completing full body workouts include: You stay fresh every time you do a full body workout. Just give it 100% and just move on to the next thing. You should only do a full body workout 3 days a week so it's great if you have limited amount of time and what to maximize your time. It's great for injuries because there's less stress on specific parts of the body and doesn't create joint pain. You can focus on power-lifting moves and bodybuilding workouts. Full body workouts are better for sports. It can be better at burning calories and promoting fat loss because of the metabolic challenge. Great for when you don't have time to schedule in split days. Easy to incorporate supersets into full body workouts which will also help to save a lot of time. You'll tend to be less sore because you're not burning out your muscles as much as during split workouts.   Cons to doing full body workouts are: It might lead to over-training the body if you do full body workouts every other day. If you do have a weaker area or what to focus on a specific body part, you don't have a lot of time to work out that problem area. It's difficult to implement more complex exercises such as drop sets or compound movements due to short recovery time.   Download Rob's Full Body MWF Workout " src= "data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" alt="" width="20" height="20" data-wp-preserve= "%3Cscript%20src%3D%22%2F%2Fstatic.leadpages.net%2Fleadboxes%2Fcurrent%2Fembed.js%22%20async%20defer%3E%3C%2Fscript%3E" data-mce-placeholder="1" /> Download Full Body Workout       Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7:15pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:40  Recap on last week's episode with Arriane Alexander: 10 Ways Why Fitness is Just Like Your Business 2:15  The difference between split workout routines and full body workout routines plus which one is better 3:00  Last chance to enter in our review contest to win a free book by June 22! 5:00  Reach out to Devon and I for 1-on-1 Coaching 6:00 What's the difference between a full body workout and a split routine? 9:00  The pros of doing a split workout. 13:50 Cons of split training workouts 17:30  The pros to full body workouts 22:55  Cons to full body training 29:25  So, what's better? Split or full body workouts? 30:00  Rob's new personal challenge: Completing a full body workout 3 days a week 30:50  Rob's Full Body MWF Workout 44:50 Closing comments with Rob and Devon 45:50 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out OSF Ep. 152 - Arriane Alexander: 10 Ways Why Fitness is Just Like Your Business To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 153 - Full Body vs. Split Training: Pros and Cons! We hope you have gained more knowledge on how to be a healthier you.

Join Our Review Contest! Win a Free Book!  We have up to 18 books to give away to listeners who leave us an iTunes podcast review! For every 10 reviews that we receive, we'll pick a name out of a hat to select the winner. Each winner will get to choose which book we send them. Even if you wrote a review in the past, you can still enter the contest. Since we're waiting until we receive ten screenshots of reviews to draw a name, you have multiple chances to write reviews and enter. The more entries we receive, the more books we're going to giveaway! Here's what to do: Leave us a podcast review on iTunes Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes) Go to the closed Open Sky Fitness Facebook Group Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest so we can easily find your entry.  You have until June 22nd to enter! Good luck! :)   Getting Down to Business with Your Fitness!   "A lot of people try to create their future from their past, but we actually get to create our future from the present." - Arriane Alexander   On this week's episode, we had the lively and awesome Rock Your Business Coach, Arriane Alexander. Whether you have goals in fitness or business, it turns out that they just have the same basic motivation principles. Arriane will be sharing her Top 10 Ways Fitness is Just Like Your Business. Consistency is Key Not One Size Fits All Start with a Focus Once You Get Committed, All Your Resistance Shows Up You Have to Change Your Old Story in Your Head Your Confidence Grows by Taking Action, Not the Other Way Around Your Fear is in the Moment Before You Take Action Your Past Does Not Dictate Your Future  You're Not a Victim to Your Fitness or Your Business. The Different Types of Practitioners  At the beginning of the episode, Devon and I share what exactly are the differences between these practitioners with backgrounds in: Integrative Medicine Functional Medicine Naturopathic Medicine Holistic Medicine Homeopathic Medicine Osteopathic Medicine Get ready for a whole lot of learning!       Arriane's Top 10 Ways Fitness is Just Like Your Business 1) Consistency is Key   "Pick a goal that you can actually show up for and be consistent for." - Arriane Alexander   Bring more of yourself to the table and bring it with intention. You can't work on something for 3 months and then completely ignore it for 3 months and expect it to be the same later in the future. Remember to be kind to yourself because this is a process. You don't have to do everything at once. Just be consistent with easy goals and your consistency will lead to long-term results and success.   2) Not One Size Fits All We all have our own strengths and weaknesses. Not everything that worked for another person will work for us and likewise. Maybe you're great at doing videos, but other people are better at using podcasts to their advantage. Similar with heal and fitness, we all have different bodies that have incredible abilities and function in varying ways. Some people can eat low carbs and higher fat protein and be fine, other people need a different diet. Some people will see results and enjoy doing weights, other prefer HIIT workouts.   3) Start with a Focus Always have a focus. You may say, "I want to be fit," but what does that really mean? You need to have a clear idea and purpose for what your goal will be. Instead of just saying, "I want to be fit," be more specific. Decide if you want to gain more muscle, run for longer distances, lose fat, get lean etc. With a business idea, you need to have at least some sort of vision for yourself. You can't go from A to Z in just one year and say I want to have a million dollar world-wide brand by next summer. What you can do, is to focus on getting from A to B within a year. Build greater focus on your brand with solid goals. Whether it's fitness or business, have an intention behind it. Are you enjoying or hating the process? You have to be happy along the way.    4)  Once You Get Committed, All Your Resistance Shows Up   "Our ego badly wants us to stay in our comfort zone. So, the minute we want to take a step out of our comfort zone, the ego goes, 'Red Alert! Get back here! You're out of the comfort zone! Come back!' Our ego will do everything it can to pull us back into the ego's comfort zone even if we want to expand." - Arriane Alexander   Life happens and it's easy to get distracted by everything it throws at you. If you're constantly putting yourself down and telling yourself, "I can't start a business," or "I can't get fit," your not allowing yourself to get out of your comfort zone. But this is the journey and everything that's holding you back will present itself to you the minute you start to take action towards your goal. It'll be uncomfortable and you'll face resistance and distractions, but that's your opportunity to work through them.   5 ) You Have to Change Your Old Story in Your Head   "The tape running in your head will always be there, but you have to be good at turning down the volume. Even successful people constantly have a negative tape playing in their head all the time, but the difference is that they choose not to listen to it." - Rob Dionne   With a business, you might be saying in your head, "I can't do it, I'm no good at this, someone else will be more successful than me etc." Or maybe you feel like you're being held back from not trying harder during your workout. It's normal to have a story running through your head; a constant tape that tells you who you are and who you can't be. In order to move forward, you have to delete the tape that's telling you you'll have lose weight or you're not good at marketing. If you don't delete your old tape, you'll never be able to create your new story.    How To Stop Believing What You Think     6) Your Confidence Grows by Taking Action   "If you start taking action, then you'll start growing your confidence and changing your tape." - Arriane Alexander   People will say, "I'll start my business or I'll go to the gym when I'm ready," but the thing is, we're never ready. We just learn as we go. Take some time to write down or come up with your ideal scene. Paint a picture and start living it. Every first step will be scary, but everyone has to take their first step at some point to move in the direction that they want to go in.   7) Your Fear is in the Moment before You Take Action   "That fear is always going to be there, but you get to walk through the fear anyway and take action." -Arriane Alexander   Don't be afraid of reaching out to people who can help you take action. You need to surround yourself by people who are doing well at business or who love to workout because they can help you grow. When you're afraid, you send yourself done a rabbit hole of fear. Don't let fear hold you back.   8) Your Past Does Not Dictate Your Future.   "If you don't define yourself, then you can be anything that you want to be." - Rob Dionne   It's not helpful to focus on your past if you want to get ahead in life. How do you want to create a new, empowered you and start to build your future from this moment? Nothing is stopping you from achieving your future except how you define yourself in your past. You can let go of what you didn't do in the past like join a gym or launch a business because those have nothing to do with your future. It takes time to get to where you want to be, but it doesn't mean that you can't enjoy the present moment and the process. Having a reason for doing something is what makes it all possible.   "If I'm creating my future from this moment, am I going to do it from a place of fear and not liking myself or am I going to do it from a place of compassion?" - Arriane Alexander   9) You're Not a Victim to Your Fitness or Your Business You have control over your situation. You are not a victim who has to give in to bad choices. It feels good to think and believe that it's not our fault. On the other hand, if something is important, we will find the time to do it. We all prioritize what's important to us. Therefore, we're actually making a choice that our health isn't important to us or starting up a new business isn't worth our attention.   "Once you can take ownership and responsibility for your life, everything starts to change." - Arriane Alexander   10) What Gets Measured Gets Done   "Not losing weight doesn't define who you are. It just means that you haven't figured out how to do it yet. It's just part of the process. Once you've measured and tracked it, you can see what's next." - Rob Dionne and Arriane Alexander   How are you going to track your progress if you don't have a starting point? Take measurements of where you're at now so you can see your growth and improvement in either your health or business. First, you need to figure out your actual action goal and what you're going to do in order to reach it. Document what you're doing to see where you get stuck and when the resistance comes up. If you decide to have a cheat meal or snack, understand that it's not going to completely throw you off from your results. You just have to find out why you were craving that food and how you can get back on track with your health.   About Arriane Alexander Arriane Alexander is a a Rock Your Business Coach with over 15 years of massive success in Sales and Marketing in Corporate America and a Masters Degree in Spiritual Psychology. Her business expertise comes from a career as a high level successful executive in Sales and Marketing in the fashion business for Brighton Collectibles as well as in pharmaceutical sales with Upjohn. She also works consistently on TV shows like The People v O.J. Simpson, Justified, Grey’s Anatomy and Mistresses. On top of that, she is the Host of two TV shows and has booked numerous commercials. Arriane works with women from all over the world –Entrepreneurs, Health and Fitness Gurus, Real Estate Agents, and Executive Business Women.    Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:30  Today's episode: The Top 10 Ways Fitness is Like Your Business with Arriane Alexander 3:30   Check out our Review Contest Book Giveaway event! 5:30  Learn more about our One-On-One Coaching Sessions 6:30 The difference between practitioners: Integrative, Functional, Naturopathic, Holistic, Homeopathic, Osteopathic, etc. 7:45  Integrative Medicine 10:30 Functional Medicine 13:55  Naturopathic Medicine 16:45  Holistic Medicine 25:30  Homeopathic Medicine 29:20  Osteopathic Medicine 32:00 Which type of doctor should you go to? 34:30  Introduction to Arriane Alexander 35:00  Arriane's background story: How does someone follow the path to becoming a Business Coach? 36:40  How Arriane's Master's Degree in Spiritual Psychology allowed her to completely change her life from working in the corporate world to being a Business Coach. 44:00  Arriane's experience as a Life and Business Coach with a background in Spiritual Psychology 49:40  How long it takes to forgive ourselves and change our outlook on life. 52:00  What Rob has learned about himself and how he interrupts his negative thought cycle. 57:35  Arriane's Top 10 Ways Your Fitness is Just Like Your Business 58:15  1) Consistency is key 1:01:25  2) Not one size fits all 1:04:40  3) Start with a focus 1:08:10  4) Once you get committed, all your resistance shows up 1:11:15  9) You're not a victim to your fitness or your business.   1:16:50 5) You have to change the story in your head 1:21:20  6) Your confidence grows by taking action, not the other way around 1:27:55  7) Your fear is in the moment before you take action   1:32:40 8) Your past does not dictate your future. 1:37:25  10) What gets measured gets done   1:43:50  Arriane's 7 Steps to Get Out of Overwhelm and Into Action free download 1:46:30 Closing comments with Rob and Devon 1:48:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Visit Arriane Alexander's official webiste Connect with Arriane via: Facebook Instagram Twitter YouTube Check out Ep 148 with Mark Sisson: How to Heal Your Body with the Primal Blueprint Learn more about Naturopathic Care in Ep 142 with Dr. Trevor Cates: Skincare Hacks - How Nutrition Affects Your Skin Find out more about The Power of Functional Movement with Dr. Craig Liebenson (Ep. 132) Learn more about the Importance of Time Management with David Allen (Ep. 79) To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 152 - Arriane Alexander: Top 10 Ways Fitness is Just Like Your Business! We hope you have gained more knowledge on how to be a healthier you.

  Join Our Review Contest! Win a Free Book!    We have up to 18 books to give away to listeners who leave us an iTunes podcast review! For every 10 reviews that we receive, we'll pick a name out of a hat to select the winner. Each winner will get to choose which book we send them. Even if you wrote a review in the past, you can still enter the contest. Since we're waiting until we receive ten screenshots of reviews to draw a name, you have multiple chances to write reviews and enter. The more entries we receive, the more books we're going to giveaway! Here's what to do: Leave us a podcast review on iTunes Take a screenshot of your old or new review (the new review may take around 24 hours to show up on iTunes) Go to the closed Open Sky Fitness Facebook Group Leave a post in the OSF Facebook Group with your screenshot and the hashtag #OSFContest You have until June 22nd to enter! Good luck! :)   The Twelve Categories of Wellness   "Health is not only about fitness and nutrition, it's also about balancing all of the other aspects of your life." - Devon Dionne   On this week's episode, Devon and I are sharing one of the best tools to help you take the first step to owning your wellness: The Wheel of Wellness. Health and wellness is more than just eating healthy every day and hitting the gym a couple of times a week. It can be about mindfulness, relationships, self-purpose and more. To help you get a better understanding of your health wellness, we've broken it down into 12 different categories. The 12 Sections for the Wheel of Wellness: Nutrition Physical Fitness and Activity Health Relationships Career Finances Spirituality Creativity, Fun, and Recreation Self-Love Personal Growth and Education Environment and Nature Self-Purpose and Service to the Community   To get started, first you'll have to grab a piece of paper and something to write with. Draw a circle on the piece of paper and divide it into the 12 different sections of wellness. Rate each category from 0-5 as far as satisfaction and how you feel about them. Are you happy with your personal growth or could you be doing more? Draw 5 line markers, label them 1-5 and color in each section. Here is an awesome example of a Wheel of Wellness by Jessica Burgueñ0 with which she uses a 1-10 rating scale.   Reviewing Your Wellness Wheel   "Is your wheel jagged and crooked or is it a perfectly balanced wheel? Even if it is balanced, how did you rate each category? Is everything at a 4 or 5 or are they at 1 or 2 and you just feel flat?" - Rob and Devon Dionne   Take some time to see where you're at with your wellness wheel. Is everything balanced or are there a couple of areas that you could focus on? Now, make a list of what you are able to do to make those positive changes happen. For example, if you want to improve your nutrition, try to do a meal prep day once a week or pack healthy snacks. If you need to improve your relationship with someone, schedule in some uninterrupted time to just be with them. You don't have to try to improve everything at once. Simply pick 1-3 sections from your wheel that really motivate you to start making some positive changes.    Evaluating Your Wellness Wheel   "Every time you set out to try something and you do not succeed at it, it's not a failure, but a learning experience. When you reflect on your progress, it just means you're looking at information. You're not judging yourself." - Rob and Devon Dionne   Take some time once a week to look at your accomplishments. Grab your wellness wheel and see if you've made any progress. Don't judge yourself, just reflect on what you've done so far with your goals. There's no failing here; only learning. If you're not making the progress you want to make or you're not motivated to keep trying, go back and reflect once again on your Wheel of Wellness. Choose different sections to focus on or make new goals for yourself. Evaluate and create a new Wheel of Wellness for yourself every 3 months. Surprising enough, sometimes all it takes is 3 months to see some change!     Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:30 The Open Sky Fitness Review contest to win a free book! 7:00  Work one-on-one via coaching with Rob and Devon 9:00  The Wheel of Wellness 10:45  The Twelve Categories of the Wheel of Wellness 14:00  Deciding what you're happy with and what you're not happy with in your Wheel of Wellness 14:30  Breaking down each of the 12 categories 27:10  Completing your Wellness Wheel to understand where you're at 28:20  How to reflect on your Wellness Wheel and make positive changes 29:30  What is "brain dumping" and how to do it. 31:00  How to take action with baby steps in 1-3 different areas of the wheel 37:00  Evaluating and reflecting on the changes your making in your life. 40:20 Closing comments with Rob and Devon 1:24:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out the follow OSF podcast episodes to improve your wellness: Episode 149 - Getting Back on Track with Your Health Episode 136 - Georgie Fear: How to Create and Build Health Skills Episode 126 - How Do I Change? Episode 104 - How to Set S.M.A.R.T Goals Episode 147 - How to Break Through Your Comfort Zone Episode 139 - 16 Fitness Hacks to Kickstart Your Health   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 151 - Improve Your Life with the Wheel of Wellness! We hope you have gained more knowledge on how to be a healthier you.

Get Your Own Open Sky Fitness Apparel by June 1! For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!   Please leave us a review at http://openskyfitness.com/review   Build a HIIT Workout and a Strong Body   "Working out is not just about your body; it's more than that. Don't work out because you hate your body, go work out because you love your body. There's a deeper side to fitness that comes from within." - Brett Hoebel   On this week's episode of the Open Sky Fitness Podcast, we had  author and creator the 20 Minute Body™ book and DVDs, celebrity trainer on NBC’s The Biggest Loser season 11, and the mind behind Sweat with Soul, Brett Hoebel, back on the show to share his tips and advice on creating HIIT workouts for a stronger body. Brett shared so much great advice and insight as fars as how to know if you're ready to do a HIIT workout, what to expect from HIIT, how to create your own HIIT workouts, and when to challenge yourself.   What is HIIT Training?   "If you are seeking results and you want to see the weight loss, calories burn, and the number change on the scale, you're going to have to tax your body and stretch your body to the point where it has to respond. That's called adaptation." - Rob Dionne   High-intensity interval training (HIIT) is a form of interval training that consists of a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. Rather than committing yourself to one long, 60+ minute workout lifting weights or running on the treadmill to see results, you can complete a HIIT workout in 20-30 minutes to see even better results: Stronger, more defined (not bulky) muscles Greater stamina and higher energy Increased mobility Constant body adaptation that's up for new challenges When you complete a HIIT workout, you should feel a little soreness. You shouldn't be so sore that you can't move, but just enough to feel it in your body afterwards. A little soreness after a HIIT workout is good because it's telling you that your body is adapting and getting more fit.   "Can you burn more calories in a longer workout? Yes, you can. However, the workouts that are the best workouts are the ones that get done. The ones that get done are usually the short ones and especially when we have short attention spans and time commitments." - Brett Hoebel    What Are Common HIIT Mistakes? A lot of people want to jump into HIIT training right a way, but you need to know a couple of things first. If you're someone who doesn't exercise frequently, you want to build your heart and make it strong by doing aerobic and cardio strength training workouts first like walking, running, jogging, swimming, or cycling with lots of rest. Since HIIT is an anaerobic workout, you need to be able to have enough strength, speed and power to be able to tolerate lactic acid that forms in the body.    How to Warm-Up for a HIIT Workout Before you get into a full-on HIIT workout, you should prepare the body by doing a dynamic warm-up first. You could run on a treadmill first, but it's just not the same. Running on a treadmill will warm up your body, but it won't warm up your nervous system or prepare your body for different movement patterns and coordination skills. When you do a dynamic warm-up, you're not just sitting and holding a stretch. Instead, you're moving through each position that you're about to do for the HIIT workout, but at 60% effort. Ease into your HIIT workout by doing simple lunges, slow cardio, or a couple of push ups to get the body ready.   3 Different Styles of HIIT Training   "You can tweak the workout, but if you change up the pattern too much because you're bored, you'll never master the movement pattern and progress. If you never master the movement, technique, and form, you can end up just not putting a lot of effort into the HIIT workout."- Brett Hoebel   It takes time and commitment to really nail down a HIIT routine before you move onto the next one or change it a bit to create a bigger challenge for yourself. To prepare your body for more advanced HIIT workouts, there are three different styles of training that Brett suggests: Beginner: 4x4 HIIT Intermediate: 30 High, 30 Low HIIT Advanced: Complex HIIT   The 4x4 HIIT Workout This routine will help you get ready to do a full out HIIT workout and move on to the 30 High, 30 Low HIIT.  4x4 HIIT workout is for 45 seconds on and 15 seconds off. It includes a combination of 4 exercises for 4 rounds to focus on more cardio strength than explosive movement to ensure that you're focusing on doing a good, quality job for each movement. Instead of a jump squat, do a regular squat. Rather than an explosive sit up, do a whole plank. The movement patterns are the same, but it's not the same type of explosiveness as the 30 High, 30 Low HIIT workout.   The 30 High, 30 Low HIIT Workout To do a 30 High, 30 Low HIIT workout, you do a HIIT exercise for 30 hard seconds and then rest for 30 seconds. If you prefer, you can also mix and match 20 High, 40 Low...15 High, 45 Low....10 High, 50 Low etc. A 30 High, 30 Low HIIT workout can contain a mix of 4-5 movements that usually include the following examples: A fast body weight movement: Burpees Jumping jacks Running in place Mountain climbers A lower body movement: Lunges Squats Jump squats An upper body push movement: Push ups An upper body pull movement: Bent over rows An integrated core movement: Planks Side plans Hip bridges Russian twists To top it off, do 4 or 5 rounds all out with explosive movements.   "With any form of exercise, but especially with HIIT training, you really have to know how to micro progress yourself. Even just a set of dumbbells can make a huge difference in a HIIT workout." - Brett Hoebel   The Complex HIIT Workout The Complex HIIT workout is made up of 5 different movement patterns with weights like dumbbells or a barbell. This workout is set up to have 4 rounds with 5 exercises and the goal is to complete everything within 20 minutes. The Complex HIIT workout is task based in order  to see how fast you can complete all 4 rounds. If you go over 20 minutes, then you go over and that's fine. When you you're able to complete it in 20 minutes or sooner, you move up in weights. Example workout:  Dumbbell jump squat  Walking lunge with the weight on your back  A dumbbell bench with your butt hanging off of the edge  A bilateral bench with butt off of the edge  A bent over row with a straight up barbell  A Swiss ball crunch with a dumbbell   About Brett Hoebel As the author and creator of the revolutionary 20 Minute Body™ book and DVDs, and celebrity trainer on NBC’s The Biggest Loser season 11, Brett Hoebel is one of the country’s most sought-after experts for fast fat-loss, nutrition and motivation. He was also one of the health and fitness experts on Food Network’s Fat Chef, as well as the brains behind the RevAbs® DVDs from Beachbody (producers of P90-X). Greatist named Brett one of the world’s “Top 100 Health and Fitness Influencers” with others including Michelle Obama and Jillian Michaels; and has been touted as “Best of New York” by New York Magazine and Allure. His “fitness from within” philosophy and body-mind approach come from his struggles as an over-weight teenager and diverse experiences in different Eastern and Western disciplines, including his martial arts training in capoeira while in Rio De Janeiro, Brazil. In addition, Brett earned his educational background with a pre-med neuroscience Bachelor degree and has been certified with many organizations including NASM, CrossFit, Yoga Alliance, and the C.H.E.K. Institute for Corrective Holistic Exercise Kinesiology and Nutrition & Lifestyle Coaching. A 15-year veteran in the fitness industry, Brett has shaped-up Hollywood’s finest, including Victoria Secret supermodels and A-list actors. He appears frequently on shows like Dr Oz, Steve Harvey, The Talk, The View and the Today show, and is a contributing fitness expert for publications, including Shape, Self, Women’s Health, Vogue, and Details. Brett’s passion, knowledge and creativity can be seen in the lifestyle-fitness programs he’s created, his company Hoebel Fitness, as well as his Rise Above Bullying campaign where he speaks at schools around the world to inspire and educate children on how inner-strength can turn pain into passion and is the key to overcoming adversity. Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 2:30  Join us for our Facebook Live event each Thursday at 7pm PST via our closed OSF Facebook group 6:00  How to get healthy when you struggle with willpower. 16:00 Buy your OSF apparel by June 1! 17:00  Introduction to Brett Hoebel 17:50 What's new with Brett since he was last on the OSF podcast. 21:00  The benefits of short, HIIT workouts compared to longer workouts. 23:50  What is HIIT training and how does it help the body? 28:40  Why stressing the body during a HIIT workout is actually a good thing. 30:15  Is equipment necessary for a HIIT workout? 33:00  The importance of micro-progressing and adding weights and bands to HIIT workouts. 35:10  What mistakes can people making when creating a HIIT workout? 36:30  How to warm-up for a HIIT workout. 38:40  How can someone who doesn't exercise frequently approach working out? Can they do HIIT training? 43:00  How to get used to lactic acid in the body during a workout. 45:15  The different styles of HIIT training: 30 High, 30 Low HIIT 50:30  The different styles of HIIT training: 4x4 HIIT 56:00  The Complex HIIT workout with weights 1:08:00  Dan Johns' Complex HIIT Workout 1:09:00  How to integrate simple exercises into your HIIT routine for a challenge. 1:11:00  Brett's final pieces of advice on focusing positively on your body and fitness. 1:14:30  Brett's experience recording workouts on the Great Wall of China 1:22:55 Closing comments with Rob 1:24:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob for One-On-One Coaching Sessions Listen Episode 74 of the OSF Podcast - Brett Hoebel: Biggest Loser Trainer Tells All Visit the official Brett Hoebel website Connect with Brett via: YouTube Facebook Twitter Instagram Pinterest Google+ Check out the 20 Minute Body official website Connect with the 20 Minute Body via: Facebook Twitter YouTube Instagram Google+ Learn more about Sweat with Soul Get some Fitspiration via Sweat with Soul  Join the Sweat with Soul Tribe  Download the Tabata Timer Pro app Read Mass Made Simple by Dan John Join the Movemeant Foundation Check out Coach Dos and his Cardio Strength Training Buy your own SPRI exercise bands Check out EXOS by Mark Verstegen Find a Soul Cycle location near you Learn about SpaceCycle in Asia To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 150 - Brett Hoebel: How to Create Your Own HIIT Workout! We hope you have gained more knowledge on how to be a healthier you.

Please leave a review at http://openskyfitness.com/review   Start to Improve Your Health Today   "Just know that you're doing the best that you can and be kind to yourself. Especially with unpredictable stresses, they can be really debilitating. emotionally and physically." - Devon Dionne   On today's episode of the Open Sky Fitness podcast, we'll be discussing how to navigate yourself through stressful times and how important it is to not be a victim or your situation and take control of your situation. In everyday life, we may face predictable and unpredictable stresses that can throw us off course to living a healthy lifestyle. Listen and learn about our favorite tools that not only help other people, but Devon and I as well get back on track with our health.   Predictable vs. Unpredictable Stresses   "Stress is a state of mental or emotional strain or tension resulting from an adverse or very demanding circumstance." - Devon Dionne   Predictable stress is when you know something is coming up in the future and you can start planning ahead now as far as eating healthy, getting enough sleep, and fitting in some exercise: Vacations Business trips Family reunions Parties Holidays Unpredictable stress occurs when you least expect it and you probably didn't plan for it: Accidents, Injury A death A breakup or divorce Losing your job A Natural disaster   Rob & Devon's Best Tips to Regain Focus on Your Health   "Getting mad at yourself only creates more emotional stress. You're just human and its normal that different stresses will come up. Don't try to be a super hero and just forgive yourself for getting off track. " - Rob and Devon Dionne   When you don't plan ahead or the unexpected actually happens, follow these initial steps to focus back on your life, health, and wellness: Accept that you're off track and forgive yourself. Get a piece of paper and write down a list of healthy habits that you want that are out of integrity. Base and create your list off of the 4 Pillars of Integrity: Fitness, Nutrition, Community, Lifestyle Devon's Routine to Get Back on Track Everyone has different goals and methods for helping them get back on track with their health. For Devon, the following steps help: Drink tons of water and eat lots of vegetables. Cut out sugar completely and eat more potatoes, squashes, and other starchy vegetables to give her back her energy. Drink half the amount of caffeine and try to switch to green tea rather than completely cutting out caffeine. Fit in 1-2 days a week to workout so that it becomes an easy habit to add back to her routine. Outsource Help to Make Your Goals Happen   If you live with another person or have a family, talk to them about your healthy lifestyle goals and ask them to help you make them happen. For example, if your family tends to have a lot of sweet and salty processed foods around the house, kindly ask them to eat them outside of the house to help you not feel tempted to break your goals. To make your life even more stress-free, turn to and hire other people to help you: House cleaners Personal trainers Bookkeepers Personal Assistant Life Coach Nutritionist The list goes on and on as far as the amount of people that are out there who can help you really tackle the problems you want to solve. You might be thinking to yourself, "Okay, but it's super expensive for me to hire someone like a professional cleaner." Rather than thinking about the money, you can always see it as a way to win back the time you would have lost if you had ton all of those task on your own.   Thursday Night Live Q & A Sessions with Rob and Devon Each Thursday night at 7pm PST via the closed Open Sky Fitness Facebook Group , Devon and I will be online to answer an questions you may have about health, wellness, fitness, nutrition, lifestyle etc. Ask us anything!     Get Your Own Open Sky Fitness Apparel! For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!       Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:10  Don't forget to buy some Open Sky Fitness apparel this week! 4:00  Open Sky Fitness Q& A: Thursday nights 7pm PST via the closed Open Sky Fitness Facebook group 7:00  Questions from the OSF Facebook group: How can you respond to people who tell you, "Oh you're so lucky to have a fast metabolism." But the reality is that you work hard to have a healthy lifestyle through food and exercise. 10:50  OSF Facebook group question: Will doing both cardio and weight lifting in the same session oppose each other? 13:50  OSF Facebook group question: "My biceps are lopsided. Is this normal? Should I be working one harder than the other to even them out?" 18:00  How do you get your health back on track? Is it better to jump right in to it or start slowly? 20:00 How Devon gets back on track with her health. 26:00  What is stress and how does it affect out lives? How can we take control of it? 27:40  The two different types of stress: predictable and unpredictable stress. 31:40 Steps to regain control of your stress and get back on track 40:30  What to do if it's difficult to schedule and fit in healthy changes? 45:00  How to navigate future predictable stress. 49:00  How to stay healthy during vacation, traveling, or over the holidays. 54:00  Navigating unpredictable stresses in life. 58:00  Don't be afraid to ask for help in your mission to get healthy. 1:02:10 Closing comments with Rob and Devon 1:03:15 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob for One-On-One Coaching Sessions Learn more about our upcoming guest, Dr. David Perlmutter Check out OSF Episode 72 with Jenny Schatzle: 10 Holiday Tips for Staying Healthy To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 149: Getting Back on Track with Your Health! We hope you have gained more knowledge on how to be a healthier you.

Please leave us a review at http://openskyfitness.com/review Living the Primal Blueprint Lifestyle On this week's episode of the Open Sky Fitness Podcast, the incredible and inspirational Mark Sisson joined us to share his personal stories around health and wellness plus advice on living healthy through Primal Blueprint. Mark is the originator of the Primal Blueprint, best-selling author of several books including The New Primal Blueprint and Primal Endurance, founder and blogger of Mark's Daily Apple, and creator of Primal Kitchen and the latest Primal Kitchen Restaurant chain. I had such a great conversation with him and he answered quite a few of the questions that some of our members of the closed Open Sky Fitness Facebook group had for him. We talked about nutrition, fitness, endurance training, and the growth of Mark's various businesses and projects.   What's the Difference Between Primal and Paleo Diets?   "You don't have to be Celiac to have grains negatively impact your health. People's lives can dramatically change when they cut out the sugars, the grains, and the industrial seed oils. Their inflammation goes down, they lose weight, and they can get off their medications." - Mark Sisson on the power of cutting out unhealthy foods from our diets.    Primal and Paleo diets seem to be converging, but there are still some differences between the two. According to Mark, Paleo seems to be more restrictive compared to Primal. The Primal diet is friendlier as it allows: Some dairy products Ghee Grass-fed cow products Raw milk Certain cheeses Wine and other alcohol Some saturated fats are okay     First Steps to Eating Healthy   "The first step to eating healthier is to recognize that sugar is just really toxic. The less sugar we can consume in a lifetime, the better off we'll be in the long end." - Mark Sisson     To begin to eat healthier, the best thing you can cut from your diet are artificial sugars that are hidden in various foods and drinks such as: Sweetened tea Smoothies from fast foods places like Jamba Juice Refined carbohydrates in processed foods Industrial seed oils: Corn oil Soybean oil Canola oil   Endurance vs Sprint: What's the Best Way to Get in Shape? It might seem rational that the longer you work out for, the more weight you'll burn, correct? Not likely. According to Mark, long-distance training is not the best way to manage your weight and it can actually harm your joints because you're doing a repetitive movement for such a long time. Because workouts like HIIT and sprinting are such explosive actions that easily help you get your heart rate up, your body experiences enough acute stress that you end up building muscle and losing weight.  This doesn't make that you have to give up endurance training as your go-to workout, it just mains that make you should mix up your workout to include more HIIT or sprints to help avoid injury or chronic stress.   About Mark Sisson Health and fitness expert Mark Sisson is the bestselling author of The Primal Blueprint and several other Primal Blueprint-branded books, and one of the leading voices of the burgeoning Evolutionary Health Movement. His blog, MarksDailyApple.com, has paved the way for Primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being. From its humble - and controversial - beginnings in 2006, Mark's Daily Apple has grown into one of the highest-ranked health information resources on the Internet, with some 3 million unique visitors each month. Mark, 62, has a BA in biology from Williams College and is a former world-class endurance athlete, with a 2:18 marathon and a fourth-place finish in the Hawaii Ironman World Triathlon Championships to his credit. Today, Mark directs his competitive energies into high-stakes Ultimate Frisbee tournaments against competitors decades younger. Besides blogging daily, Mark conducts seminars on the Primal Blueprint way of life and hosted 9 multi-day total immersion retreats called PrimalCon at locations across America and in Mexico from 2010-2014. He operates Primal Blueprint Publishing in Malibu, CA, publishing his own titles as well as work from other authors promoting ancestral health principles. Mark is married to Carrie and they have two children.   Get Your Own Open Sky Fitness Apparel! For a limited time, Devon and I will be taking orders for Open Sky Fitness apparel in our online OSF Store. We have sweatshirts, tanks, and T-shirts for men and women. Get yours today!   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 4:10  Get your own Open Sky Fitness apparel for this week only! 6:20 What's the best way to restore electrolytes naturally (no Gatorade) after an intense workout? 13:40  Introduction to Mark Sisson. 14:10  The secret to walking across a slackline. 17:15  The beginning of Mark's Daily Apple blog website. 20:00 How Mark's Daily Apple has grown and what it offers to its readers. 23:00  Mark's first book, The Primal Blueprint and how Mark began his business. 26:00  How does Paleo nutrition connect with being Primal? 28:00 What's acceptable in the Paleo Diet and what's not? 30:40 Is there a proper way to prepare legumes compared to what other people would do? 33:00  What do you do to find the best information on nutrition? 36:50  The value of looking at different types of nutrition from Paleo to Vegan to Vegetarian in order to help your individual health. 37:40  Mark's beginning as an endurance athlete who was following a high-carb diet and how that affected his health and wellness. 40:00  The power of good nutrition and cutting out the bad foods. 42:00  Rob's own transition to starting to eat healthy foods. 42:55  What are some baby steps to get started on eating healthier foods.  45:20 Mark's advice for those who over-train or do long-distance cardio as a means to manage their weight. 48:00  How to burn body fat at the gym 53:00  How can you tell when your body actually needs carbs vs. your body is craving for carbs. 57:30  The best workout to help you lose weight. 1:01:15  What should a week of workouts look like for a person? 1:05:10 Facebook question: Are their vital nutrients, minerals, and vitamins that the Primal Diet doesn't provide if you properly follow it? 1:08:50  Facebook question: When will Primal Kitchen products be coming to outlets in the UK? 1:11:00  Upcoming Primal Kitchen restaurant openings 1:12:35 Closing comments with Rob and Devon 1:16:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob for One-On-One Coaching Sessions Listen to OSF Ep. 130 - The Life of an Ultrarunner with Zach Bitter Check out OSF Ep. 97 - The Origin of the Paleo Diet with DR. Loren Cordain Learn more about our upcoming guest, Dr. David Perlmutter Connect with Mark Sisson via: Twitter Facebook Instagram Visit the official blog for Mark's Daily Apple Read Mark's Daily Apple Blog Check out the Primal Blueprint official website Listen to the Primal Blueprint Podcast Connect with Primal Blueprint via: Facebook Pinterest YouTube Instagram Visit the official Primal Kitchen website Buy your own Primal Kitchen Mayo Connect with Primal Kitchen via: Facebook Twitter Instagram YouTube Check out the following Primal Blueprint books including: The New Primal Blueprint by Mark Sisson Primal Endurance by Mark Sisson and Brad Kearns The Primal Blueprint 21-Day Total Body Transformation by Mark Sisson The Primal Blueprint Cookbook by Jennifer Meier and Mark Sisson Primal Blueprint Quick and Easy Meals by Jennifer Meier and Mark Sisson The Primal Kitchen Cookbook by Mark Sisson The Primal Connection by Mark Sisson Discover what's in Mark's Daily Diet Visit an upcoming Primal Kitchen Restaurant near you! Learn more about Robb Wolf including his latest book, Wired to Eat Find out more about Chris Kresser Discover who Robert Lustig is Get your own copy of The Thrive Diet by Brendan Brazier Learn more about Vega products Find out more about NUUN Tablets   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 148  with Mark Sisson: How to Heal Your Body with the Primal Blueprint! We hope you have gained more knowledge on how to be a healthier you

Please leave us a review at http://openskyfitness.com/review     Break Out of Your Comfort Zone   "Why is it so easy to do the same thing over and over again if you're not happy? Why stay in repeat mode if you're not getting no where near the result you want? If you're unhappy with your weight or your health, then there has to be a change." - Rob Dionne   On this week's episode of the Open Sky Fitness Podcast, Devon and I are sharing how you can break out of your comfort zone and begin to live a healthier life. When you're brand new at building a healthier lifestyle, going to the gym or learning how to cook healthy meals can be stressful and intimidating. However, leaving your comfort zone can easily be accomplished. We'll explain what is a comfort zone, how optimal anxiety can help you grow, and the benefits of breaking through your comfort zone.     What is a Comfort Zone?   "A comfort zone consists of a series of routines, behaviors and patterns that minimize the stress in your life and puts you into a state of mental security. There's no risk because you're basically on autopilot." - Rob and Devon Dionne   When we're in a comfort zone, everything is normal on a day-to-day basis. We're not challenging ourselves, but that's okay because what we do the same thing every day without any changes or obstacles. If we do try to leave the comfort zone to do a new workout, order a healthier meal, or even learn how to cook, it can feel really strange.    How Optimal Anxiety Can Help You Grow   "In order to actually maximize your performance, you have to be in a state of optimal anxiety." - Devon Dionne   When you begin to break outside of your comfort zone, you want to be fired up yet still be able to perform your best. If you feel anxious at the idea of learning how to cook or join a gym class, just remember that 'anxiety' is only a word that is used to describe a feeling. In fact, a slight amount of it as optimal anxiety can actually be a good thing. When you challenge yourself, you can build upon an enhanced amount of productivity that allows you to do more than you possibly ever thought you could.   Seek Assistance to Leave Your Comfort Zone If you are stuck or in need of some help, don't be afraid to ask or seek assistance with accomplishing your goal. There are people out there and different wellness communities that are eager and ready to you can help you break through your goal. One great example if you want to learn how to cook healthier meals at home is Blue Apron. They provide you with the ingredients and measurements that you need to prepare your meal so you don't have to wander around the grocery store trying to figure out what to buy. However, you'll still need to learn how to prep and create the meal yourself, but Blue Apron is a good stepping stone to help you learn how to cook.   The Benefits of Breaking Through Your Comfort Zone   "When you think of your health, fitness, and general lifestyle and if it seems overwhelming to you, it's because you're trying to think of it all at once. You're trying to think of how to fix everything at once when in reality all you have to do is be willing to step outside the comfort zone and take baby steps towards that first thing that's going to have the biggest impact in your life." - Rob Dionne   You don't have to try to leave several comfort zones at once because that can create the large amount of anxiety that we want to avoid. To reach optimal anxiety and challenge yourself to help improve your life, just pick one thing to do on a daily basis until you get comfortable with it. Expand your horizons by focusing on the biggest thing that will change your life and remember to start small. Read a fitness or nutrition book, try a new workout, or challenge yourself to do something new. There are so many benefits to getting outside your comfort zone: Discovering your 'Why?' Positive energy Enhanced self-image Higher self-confidence     Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00  Rob's One-On-One Coaching 5:40  CONTEST: Leave a review and win a book! 6:40 What is a comfort zone? Why does it harm our health and wellness? 11:00  How to begin to break out of your comfort zone. 12:20  What is optimal anxiety and how do you begin to incorporate it into your life? 13:40  Why you don't want to push too far out of your comfort zone and try to be able to do everything. 15:30  How to keep yourself growing through life and continuing optimize your comfort zone. 17:00  The benefit of the optimal anxiety zone to help you make better choices for your life. 19:00  Why you don't have to be alone when you break out of your comfort zone. 21:45  The benefits of optimal anxiety and breaking out of your comfort zone. 26:00 Rob and Devon's experiences with stepping outside their comfort zone. 28:30  How successful people like Tim Ferris and Arnold Schwarzenegger were able to step outside their comfort zones. 35:00  Why it's time to end the excuses and start your path towards change. 41:00  How to get comfortable with change and our fears. 45:00  The meaning of the word "fail" in Latin and French and how we interrupt it. 47:00  How we can be proud of those moments when we did step out of our comfort zone. 48:30 Closing comments with Rob and Devon 51:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob for One-On-One Coaching Sessions Listen to OSF Ep. 144 with Cristina Curp of The Castaway Kitchen - Heal Your Immune Disease with the Paleo Diet Order from Blue Apron Learn more about Tim Ferriss Read The 4-Hour Workweek by Tim Ferriss Check out the How I Built This Podcast from NPR Listen to Jim Koch, Founder of Boston Beer Company from NPR To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 147 - How to Break Through Your Comfort Zone! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   Help Your Children Create Healthy Habits with Food   "If you can present health in an interesting and fun way to children, they will make a change." - Dr. Bill Sears   Helping your children to create healthy habits by eating nutritious, whole foods can be quite the challenge. So this week on the Open Sky Fitness Podcast, we invited Dr. Bill Sears aka The Trusted Source for Parents to come on the show and share his tricks and tips to give children the small nudge they need to start thinking about being healthy for life. We also took some time at the beginning of the show to answer a question from the Open Sky Fitness Podcast group  on Facebook about  static stretching vs dynamic stretching in relation to pre-workout and/or post-workout   Shaping Young Tastes   "You don't get fat by eating healthy fats. You get fat by eating junk carbs." - Dr. Bill Sears   It's basically impossible to get kids to eat all of their vegetables at dinner or eat a piece of fruit instead of a cookie as a snack. But if we associate health foods with something that is relevant and important to the child, eating healthy could become a major focus for them. Simply call a group of foods something like "soccer food, "tall food," or "pretty hair food." If your child is having a hard time believing you, ask a mentor such as a sports coach or teacher to help step in. Dr. Bill's Rules of Two It takes two months to help a child like healthy foods. To help them stay on track, teach and remind them of this saying that Dr. Bill came up with:   "Eat twice as often, eat half as much, and chew twice as long."   The Best Nutrition for Babies   "A mother's milk contains the very nutrients that the brain loves such as the best fats and that's why healthier and smarter babies tend to be breast-fed. Mother Nature intended it to be that way." - Dr. Bill Sears   A mother's milk is vital for a healthy brain and according to the latest research, babies could benefit from it most if they're breast-fed for up to 3 years. When a baby begins to eat solid foods, Dr. Sears recommends including avocados and salmon. At 6 months, babies can begin to eat avocados and salmon at 7 months to help develop a healthy brain. Why avocados? Because the brain is the No.1 organ affected by nutrition and healthy fats are a great way to introduce healthy, fatty, solid foods.     The 5 S Diet   "The root cause of most illnesses and ailments is inflammation because our immune system is out of balance. We're a sicker society than we've ever been. People will object and say, "Well, we're living longer." That's true, but we're living sicker. Our health spans, not our life spans, is what's really important." - Dr. Bill Sears   To help prevent inflammation, Dr. Bill suggests following the 5 S Diet: The 5 S Diet Salmon (Wild Alaskan Salmon) Smoothies with healthy fats Salads Snack Smart Science-based Supplements   What Not to Eat to Avoid Inflammation   "The organ most defected by artificial sweeteners is the brain. When you consume aspartame, the crave center in the brain lights up and you crave more sweeteners. You don't lose weight by drinking a diet cola. Soft drinks are the number one cause of inflammation." - Dr. Bill Sears   Avoid anything with: Added sugars on food labels Chemical foods that include High Fructose Corn Syrup Artificial Sweeteners Flavor Enhancers MSG Don't Do Diet Drinks   About Dr. Bill Sears Dr. Sears, or Dr. Bill as his “little patients” call him, has been advising busy parents on how to raise healthier families for over 40 years. He received his medical training at Harvard Medical School’s Children’s Hospital in Boston and The Hospital for Sick Children in Toronto, the world’s largest children’s hospital, where he was associate ward chief of the newborn intensive care unit before serving as the chief of pediatrics at Toronto Western Hospital, a teaching hospital of the University of Toronto. He has served as a professor of pediatrics at the University of Toronto, University of South Carolina, University of Southern California School of Medicine, and University of California: Irvine. As a father of 8 children, he coached Little League sports for 20 years, and together with his wife Martha has written more than 40 best-selling books and countless articles on nutrition, parenting, and healthy aging. He serves as a health consultant for magazines, TV, radio and other media, and his AskDrSears.com website is one of the most popular health and parenting sites. Dr. Sears has appeared on over 100 television programs, including 20/20, Good Morning America, Oprah, Today, The View, and Dr. Phil, and was featured on the cover of TIME Magazine in May 2012. He is noted for his science-made-simple-and-fun approach to family health.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 4:20 Static stretching vs dynamic stretching in relation to pre-workout and/or post-workout 7:35  Why dynamic stretching is good for the body 14:00  Static stretching and its benefits 21:35  Introduction to Dr. Bill Sears 23:00  Inflammation and Inflammatory Diets 26:30  The Dr. Sears Wellness Institute 31:00  The 3 Magic Words to teaching kids how to eat healthy   32:00  Why avocados and salmon are such great foods for babies and young children to eat.   33:50  Why the ideal amount of time to breastfeed your baby could by 3 years. 35:40  Dr. Bill's Rule of Twos   38:00  The connection between the tongue, brain, and gut to help shape young children's taste buds 39:20  How can we help multiple children start to like healthy foods. 44:00  How to talk to your child about healthy foods like salmon 49:45  Why is inflammation so important? 52:50  What are some of the foods that people should be eating to help with inflammation   58:10  What foods should people stay away from to avoid inflammation   59:35  Is there a danger of inflammation from diet sodas? 1:05:35  Why crash diets don't work compared to just eating whole foods on a regular basis. 1:12:00 Why we should take our health into our own hands. 1:15:30  Rheumatoid Arthritis: food and exercise recommendations 1:18:20 Closing comments with Rob and Devon 1:21:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Visit Dr. Bill Sears official website Connect with Dr. Bill Sears via: Facebook Twitter YouTube Read The Inflammation Solution by Dr. Bill Sears Check out The Dr. Sears Wellness Institute The L.E.A.N. Lifestyle Program Get your Wellness Solutions and Health Coach Certification Learn more about Jill Miller Buy your own Roll Model Therapy Balls and Yoga Tune Up Balls Listen to OSF Ep. 45 - Jill Miller's Secrets for Releasing Muscle Tension and Pain Check out Kelly Starrett and Mobility WOD Listen to OSF Ep. 87 - How to Prevent Injuries and Improve Performance with Dr. Kelly Starrett Buy Vital Choice Salmon To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!    

Please leave us a review at http://openskyfitness.com/review    Do We Actually Need GMOs?   "If France was able to decrease the amount of  pesticides and herbicides and yield the same amount of crops while the USA increased herbicides and decreased pesticides but had no increase in crop yields with GMOs, then what's even the need of GMOs? Money." - Devon Dionne   On this week's episode of the Open Sky Fitness Podcast, Devon and I wanted to focus on nutrition and specifically Genetically Modified Organisms aka GMOs. What are they, when did we start to use them, and have they made any type of impact are the questions we'll be answering and more.   What Are Gyrotonics? BONUS! As many of you know from listening to the most recent introductions, Devon is not only a certified holistic nutritionist, but also a certified gyrotonic instructor. Like some of the members of the , you might be asking yourself, what exactly does a gyrotonic instructor do? We took some time at the beginning of the episode to explain how gyrotonics got its start, how a gyrotonic gets certified and what they do, as well as how gyrotonics benefits the body.   How GMOs Got Their Start We began to introduce GMOs into the food chain back in 1998. Even before the, we've been creating hybrid foods for years with cross-pollination, but we had never genetically modified them like this until now. GMOs are created by splicing the genes and adding new DNA information into the genetic pattern. This new genetic information doesn't even have to come from the same type of food, they can be from different biological kingdoms. BT corn is genetically engineered that would use less pesticide and so they put in new bacteria into the DNA of the corn so that they naturally have pesticides and when the bugs eat the corn, they die. Its not toxic to us, but to insects.   "You can vote with your wallet. If you're buying food that says "Non GMO," local, and organic foods, then place your vote." - Rob Dionne     Genetically Modified Food   "The seeds are so unique that they need to be patented. But at the same time, they're so substantially equivalent to other seeds, there's no need to label them, test them, or otherwise regulate them." Monsanto on not labeling their GMO ingredients in products.   There are two types of GMOs: GMO1 foods and GMO2 foods. However, we don't really know the true consequences yet of genetically modifying food, but GMO2 type foods sounds particularly harmful. As mentioned above, GMO1 foods are created by splicing the genes and placing natural genetic information  to try to improve them. However, to create a GMO2 food, the DNA is computer generated in a lab and not natural at all. The most common types of GMO1 foods include: Corn Soy Cotton Sugar beets (no. 1 source of our sugar) Canola oil Alfalfa Hawaiian papaya Zucchini Yellow Squash Specifically, Bt-corn is genetically engineered to require less pesticide by putting new bacteria into the DNA of the corn. By doing this, the modified Bt-corn species naturally contains pesticides that are toxic to bugs, but not us. The most common types of GMO2 foods include: Canola oil Potatoes Arctic Apples (that don't naturally brown after you slice them or take a bite) Stevia EverSweet Patchouli Rose Oil    "And now we're taking GMOs to the lab, but do we really need to? GMOs are like a supplement that we don't even need. The highest GMO crops are corn, soy, and sugar and these are all of the foods that are killing us. They're causing obesity, diabetes, and heart disease and our government is funding this." - Rob and Devon Dionne   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Gyrotonic and  Genetically Modified Organisms (GMOs) 2:30  The history of gyrotonics. 4:00 The different gyrotonic machines. 9:00  What gyrotonics can do for the body and why it's so beneficial. 12:00  Different breathing techniques you can use for gyrotonics. 13:00  Who should consider doing gyrotonics and where you can do it. 18:10  What are Genetically Modified Organisms? 20:00  About Monsanto seeds 21:30  When did we start creating GMOs? 23:00  How do we genetically modify food? 28:00  Different pesticides that Monsanto has created such as Roundup Ready and why they eventually don't work anymore. 30:00 Controversies for Monsanto and new products 33:00  How GMOs are affecting the world and government policies 34:10  Recent studies on GMOs and its affect on our bodies 35:00 The story behind GMO1 foods and the new GMO2 foods 36:00 What foods are genetically modified 39:30  GMOs don't need to be labeled as of now 40:00  About F1 hybrid cross-pollinated seeds 43:35  How you can make a difference with your wallet 45:00  What to look for in the ingredients of the packaged foods that you buy. 47:15  Comparing the USA's use of GMOs to other countries that don't use them like France, Germany, and Russia 51:40  Closing comments with Rob and Devon 1:11:55  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Read Doubts About the Promised Bounty of Genetically Modified Crops from The New York Times The Monsanto official website The Syngenta official website   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   The Power of Paleo to Heal Your Body   "You can start small. Just eliminate one thing at a time or try baby steps. Two steps forward is better than nothing when you're changing your health." - Cristina Curp of Castaway Kitchen   On this week's episode, Rob had a wonderful interview with Cristina Curp of Castaway Kitchen. They discussed how Cristina discovered she had an autoimmune disease and how not only she, but her entire family has turned towards eating healthy foods including Paleo based recipes. On this episode, you'll also learn: Cristina's story and background in nutrition. How Paleo and a low-carb diet has helped Cristina. What is the Whole 30 diet. How Cristina cooks for both herself and her husband and son. Cristina's favorite Paleo recipes to cook for her family. Cristina's book: Low Carb Paleo: Thirty Five Recipes To Help You Thrive Recipe books Cristina has collaborated with fellow bloggers:  30 Minute Clean Eats on a Budget  The Autoimmune Protocol Instant Pot Cookbook   Healing Cristina's Hidradenitis Suppurativa with Paleo For years, Cristina had Hidradenitis Suppurativa [HS] which is a chronic autoimmune disease which is incurable, extremely painful, skin disease. After years of seeking help from dermatologists, she decided that this was just the way her body was and she would always be like this. Then, Cristina began to take out certain foods from her diet and noticed an extreme change. By leaving out night shades and gluten to follow a Whole 30 and Paleo based diet, she was able to heal her skin and leaky gut.   Autoimmune Disease and Nightshade Foods What are nightshade foods? They belong to a particular food group family and include: Tomatoes Tomatillos Eggplant White Potatoes (not Sweet Potatoes) Goji Berries Tobacco Peppers (bell peppers, chili peppers, paprika, tamales, tomatillos, pimentos, cayenne, etc)   Fast Twitch vs Slow Twitch Muscles Rob and Devon also took some time at the beginning of the show to answer a question from the closed Open Sky Fitness Podcast group  on Facebook about fast twitch muscles vs slow twitch muscles. On the show, you'll learn about the difference between each muscle group and how to strengthen both of them.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:30  Fast twitch vs slow twitch: Does it influence the way we train and our performance? 8:00  How to know if you have more fast twitch or slow twitch muscles. 13:00  How to train your muscles for max results 14:40  Rob and Devon's workout tips to strengthen muscles, build your muscle mass with hypertrophy, or improve your endurance. 21:15  Introduction to Cristina Curp of Castaway Kitchen 24:00  Cristina's story and why she began to follow Whole 30 and Paleo diets 27:10  Cristina explains what the Whole 30 program is all about and how it's helped her improve her autoimmune disease and overall health. 29:30  Cristina discovering her main triggers for her autoimmune disease: nightshade foods 32:00  How Cristina handles avoiding nightshade foods around her family 33:00  How bread can affect autoimmune diseases 34:40  How parents can transition into being healthy around their families 37:00  Cristina and her family's favorite Paleo recipes 38:40  What's in Bob's Red Mill ingredients that make it so safe for Paleo baking. 43:00  How Cristina transitioned from eating her favorite foods as a child to cooking Paleo friendly recipes. What happens when her entire family gets together to eat? 44:30  How Cristina's entire family transitioned to eating healthier foods. 47:00  How Cristina's husband has changed because of Paleo recipes. 51:00  The affect some foods can have on Cristina's mind and body. Why she follows a low-carb diet. 59:15  Cristina's favorite meal to cook: crispy ground beef with garlic, lemon peel, turmeric root, and lots of herbs 1:02:45  Cristina's favorite Paleo ingredients or meals to cook for her family 1:05:10  About Cristina's books: 30 Minute Clean Eats on a Budget, The Autoimmune Protocol Instant Pot Cookbook, 35 Paleo Low-Carb Recipes 1:10:00  Closing comments with Rob and Devon 1:11:55  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Check out the official Castaway Kitchen website Learn more about Cristina and her Healing Journey Get cooking with the Castaway Kitchen Recipe Blog Check out Cristina's community books with fellow bloggers: 30 Minute Clean Eats on a Budget The Autoimmune Protocol Instant Pot Cookbook Read Cristina's own book: Low Carb Paleo: Thirty Five Recipes To Help You Thrive Connect with Cristina Curp and Castaway Kitchen via: Facebook Instagram Twitter YouTube Check out the Whole 30 Diet Read our blog article - Paleo vs Keto Diet: What's the Difference? Read Robb Wolf's latest book, Wired to Eat Learn more about our upcoming guest, Mark Sisson Find out more about Primal Kitchen from Mark Sisson Check out Abel James aka the Fat Burning Man Read about Tom Brady's diet Buy Paleo friendly products from Bob's Red Mill Check out Cook's Illustrated Listen to OSF Ep 138 - Family Trends: Generational Nutrition Check out OSF Ep 97 with Dr. Loren Cordain: The Origin of the Paleo Diet Find out Which Popular Diet is Best for You with OSF Ep 116 To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Back Spasms and Problems 101   "Most back spasms are from either not stretching and warming up or from sitting all day. You really can't escape back spasms. Even if you're physically active, they're impossible to avoid. Even for us." - Rob and Devon Dionne   Do you find simple tasks like picking up something off of the floor or twisting to reach something behind you painful and straining? When we think of back pain, we usually imagine someone suddenly throwing out their back. But back pain can happen day to day and even the simplest of movements can cause it to happen. Recently, Devon experienced a horrible back muscle spasm the day after a dance class and we had the idea to talk about back spasms on the show. On today's episode of Open Sky Fitness, Devon and I go into depth about: The different parts of the back How back spasms can happen and what they feel like The difference between a strain and a sprain The difference between a bulging disc, a herniated disc, and a ruptured disc. What degernative disc disease is and what it feels like Sciatica Piriformis Syndrome The importance of stretching and being pro-active with building a strong body Why good sleep and nutrition are so important for your back's health   "We need to know how we got our back problems before we can treat them." - Devon Dionne   How to Treat and Prevent Back Spasms & Pain   "Be mindful if you always sit the same way. If you don't switch up how you sit every once in awhile, those movements can cause problems in the future. Mix things up and keep your balance steady." - Rob Dionne   To relieve your back pain, we suggest the following treatments: Ice or heat the area, but icing is better. Visit a chiropractor or a massage masseuse Take pain medication for major pain Use a spinal decompression machine To prevent future back spasms and pain in the future, you want to be pro-active and focus on building your core strength. We suggest the following activities: Gyrotonics Sitting on a yoga ball Planking Any form of daily exercise and even just a walk Marching in place on a trampoline Anything that helps to release endorphins such as meditation   "Stretching is not just about warming up your body. It's also about realigning it so that you can avoid injury during your workout." -Devon Dionne   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00  The topic of the day: back spasms 4:00  Why do our backs hurt? What is back pain and what is the problem? 4:30  The different parts of the back and spine explained. 4:50  Signs that your lower back/lumbar area of your back is hurting. 5:30  Signs that your thoracic spine is in pain. 6:40  Signs cervical neck pain 8:00  All about muscle spasms and how they happen. 12:20 The difference between a muscle strain and a sprain. 13:50  The bones in the back and what problems can occur there (bulging or herniated discs). 19:30  Why some people get bulging discs and either have pain or don't have pain. 20:00  The difference between a bulging disc, a herniated disc, and a ruptured disc. 21:00  The degenerative disc disease:  how it can happen and what it feels like. 23:00  Sciatica explained 25:00  Piriformis syndrome explained and how to heal it with yoga or a massage. 27:50  Find out how you hurt your back before you begin to treat it. 29:10  Why it's important to not just stretch and warm up before a workout, but also realign your body to help avoid back spasms and other injuries. 33:00  How to avoid a future back injury or spasm. 35:00  How to treat back pain and spasms. 42:00  How to be proactive about potential back pain in the future: Core strength building 44:00 Your back's posture 49:50  The connection between your back's health with sleep, stress, and anxiety. 51:30  Pay attention to where you hold the stress in your body 52:00  How you can get a good night's sleep to help your chronic back pain, anxiety, and stress. 52:30  The power of actively stretching out and strengthening your hamstrings daily. 55:50  Increase your intake of ant-inflammatory foods 57:00  Closing comments with Rob and Devon 1:24:30  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Learn more about our guest for next week: Dr. Bill Sears Listen to last week's episode with Dr. Trevor Cates: OSF 143: Skincare Hacks - How Nutrition Affects Your Skin Check out OSF with Esther Gokhale of the Gokhlae Method to learn more about good posture and back pain - OSF 122 Achieving a Primal Posture   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

 http://openskyfitness.com/review "Skin is our magic mirror. It's right on the surface of our bodies. It's a great opportunity to use your skin as a way to look at your overall health and to see if you're on the right track with your lifestyle choices of there are root causes that need to be addressed." - Dr. Trevor Cates   Skincare from Within On this week's episode of Open Sky Fitness, we had Dr. Trevor Cates aka The Spa Doctor join us on the show. Dr. Cates is a licensed naturopathic physician with an education in science-based and integrative medicine and over 14 years of clinical experience. We had a really great conversation today about skincare and what we can do to improve our health including which foods can either help or hurt our skin.   What is a Naturopathic Physician? A naturopathic physician uses an integrative, natural approach to find the root cause of health issues and find natural ways to help support and heal the body. They can prescribe medicine, but they want to find the best, natural way to help improve the body without prescriptions.   6 Root Causes of Skin Issues   "Instead of being hard on yourself about your skin's appearance and then trying to cover it all up with makeup, you can be using your skin as a tool. It's giving you information about the health of your skin and body so that you can make positive changes in your life." - Dr. Trevor Cates   Take a moment during your morning or night routine such as when you're brushing your teeth to pay attention to your skin. If you notice that something is off about it, ask yourself what have you been doing lately that could cause it. How's your sleep, stress levels, nutrition, or water intake? According to Dr. Cates, 6 of the most common root causes of skin problems include: Hormonal Imbalance Low Thyroid Function Hyperthyroidism Adrenal Hormones Gut and Microbiome Connection  Skin Products   Skin is Your Magic Mirror - The Spa Doctor     Are Skin Care Products Even Good for Us?   "It's really important for us to take a closer look at our personal care products and what we're using. I know that people are trying to do a good thing to try to make their skin look better, but in both the short and long-term, it can actually make things worse with your skin and overall health." - Dr. Trevor Cates   In general, we use about 9 different products on our skin every day and that ends up being about 126 different ingredients. Only 11 ingredients have been banned in the US, but thousands of ingredients have been banned in Europe. Some products that include "fragrance" in their list of ingredients are using it to cover up other ingredients such as diethyl phthalate. Ingredients such as this can be absorbed into the blood stream and disrupt our hormone levels. For healthier skin, Dr. Cates recommneds using essential oils or a product that is at a 4.5 ph level. Some packaging will tell you the ph level, Otherwise you can call the manufacturer and ask them for it. Essential oils are healthier and have better qualities such as enhancing the skin and improve skin issues.   How Does Food Affect Our Skin? As you might imagine, some foods are really good for our skin and others may cause problems. According to Dr. Cates, both avocados and wild Alaskan salmon are two great sources. Avocados have a good source of healthy oils, monounsaturated fats, and antioxidants that can really help the skin (but also trigger acne for some people). Salmon, sardines, anchovies, or fish oil capsules or supplements can be good alternatives as all of these are rich in Omega 3 fatty acids and are anti-inflammatory foods. Try to have one avocado a day and fish or a supplement a couple of times a week to see if it helps improve your skin. Sugar, dairy, and even coffee or wine be triggers for acne and inflammatory responses.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00  About Dr. Trevor Cates 3:00  Question from our listeners: I've lost so much weight on a calorie deficit diet, how can I start to eat normal again? 21:45  Introduction to Dr. Trevor Cates 22:30  What a naturopathic doctor does to help clients. 25:00  Dr. Cates experience with difficult skin and health when she was a child. 25:40  How Dr. Cates discovered naturopathic health. 28:00 The importance of looking for a naturopathic doctor who has graduated from one of the 4 year accredited schools. 31:50  How Dr. Cates chose the podcast name, The Spa Doctor. 33:40  What kind of information can we gather by just looking at the skin? 36:00 The 6 root causes associated with skin issues. 36:20  1) Hormonal Imbalance 37:00 2) Low Thyroid Function 37:20 3) Hyperthyroidism 37:26  4) Adrenal Hormones 37:45  5) Gut and Microbiome Connection 38:20  6) Skin Products 38:40  What we can do to help heal our skin. 41:40 Should we be using common skin products: lotions, perfumes, colognes, sunblock etc.? 49:00 What should we be avoiding at all costs to have healthy skin? 53:00  Are powdered sunblocks beneficial? What sunblocks do you recommend we use? 56:30  Are there preferred foods for your skin? 58:40  What are the different skin types and what can we do to help improve them? 1:02:00  How Dr. Cates gets in touch with clients and how she helps them. 1:06:30  Dr. Cates answers questions from our Open Sky Fitness Facebook Group 1:23:00  Closing comments with Rob and Devon 1:24:30  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Visit Dr. Trevor Cates' official website Learn more about your skin via The Spa Doctor Take The Skin Quiz Read Clear Skin from Within by Dr. Trevor Cates Connect with Dr. Cates via: Facebook Twitter YouTube Instagram Listen to The Spa Doctor Podcast Read The Spa Doctor Blog Buy from The Spa Doctor Skincare Line Find a naturopathic doctor near you Listen to OSF Ep 95 - NY Times Article is One-Sided About the Biggest Loser Check out the OSF Ep. 133 - Should I Count Calories? Why or Why Not? which diet is right for you Steroid 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 [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   "A little challenge that creates easy wins for you and builds momentum has a huge impact on you." - Rob Dionne on the March Madness Challenge   Join Our March Madness Challenge! Making Healthy Skills A Lifestyle! We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle. We'll begin on Sunday, March 5 and end on Saturday, April 1. Each week, we'll be focusing on a different area of health and wellness using apps and tools: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.   Best List of the Top 12 benefits of MSM Powder How MSM Powder Can Improve Your Life Without Any Risk of Side Effects     Methylsulfonylmethane (MSM) is a sulfur compound that helps build proteins in the body and is easy to absorb. It is also known as DMSO, but DMSO is typically not for human usage. MSM contains sulfur and is found in many places, but with the typical American diet, we don't consume as much as it as we could be eating. Because our bodies really need MSM to create proteins, it can be super helpful to include MSM powder into your daily diet.   Top 12 Benefits of MSM Powder: Arthritis and Osteoarthritis  Collagen Synthesis  Glutathione  Dissolves scar tissue Decreases inflammation  Increases elasticity in the body (joints, tissues, connecting joints, blood flow in veins)  Improves digestion  Skin recovery  Muscle Recovery  Cancer treatments (Breast Cancer specifically)  Allergies  Hair growth   Rob uses Ultra Botanicals - MSM Powder 4000 mg. - Joint Support - 16 oz. (454 Grams), but there are many other brands out there.     If you prefer to not take MSM supplements, you can also eat the following vegetables for the same benefits. Just make sure to buy locally grown, organic, pesticide free vegetables for the full effect! Peas Spinach Mustard Greens Green Cabbage Kale Lettuce Cruciferous Vegetables     CHECK OUT OUR BATCH COOKING SHOW! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00  March Madness Week 4: Relationships 6:00  What is Methylsulfonylmethane (MSM) and DMSO? 8:00  Getting MSM over the counter and what Rob uses: Ultra Botanicals 9:00  How MSM has helped Rob so much with joint pain 13:00  Why MSM really works to help heal pain in the body 16:00  The benefits of MSM powder in your daily diet 16:05   1) Arthritis and Osteoarthritis 17:20  2) Collagen Synthesis  18:00  3) Glutathione 18:50  4) Dissolves scar tissue 5) Decreases inflammation 6) Increases elasticity in the body (joints, tissues, connecting joints, blood flow in veins) 19:50 7) Improves digestion 22:50  8) Skin recovery 24:20  9) Muscle Recovery 26:00  How to use MSM powder 27:50  10) Cancer treatments (Breast Cancer specifically) 28:50  11) Allergies 29:10  12) Hair growth 30:55  Foods that naturally contain MSM 31:10  Why MSM supplements are better for you than vegetables with it if you're having digestive problems 32:00  Closing comments with Rob and Devon 34:20  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Check out our March Madness Challenge! Buy Ultra Botanicals - MSM Powder 4000 mg Listen to OSF 97 with Dr. Loren Cordain: The Origine of the Paleo Diet Check out OSF 127 DOMS: Delayed Onset Muscle Soreness Watch the OSF Batch Cooking Show! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   Join Our March Madness Challenge! Making Healthy Skills A Lifestyle! We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle. We'll begin on Sunday, March 5 and end on Saturday, April 1. Each week, we'll be focusing on a different area of health and wellness using apps and tools: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.      Are Steroids Worth The Risk?   "Steroids change you for life and you have to be prepared for that decision. At 19 years old, like where I was, you are not equipped to make a decision that changes your life."   On this week's episode of Open Sky Fitness, a friend of Rob's agreed to do an anonymous interview about his previous experience with taking steroids. No longer taking steroids now, he gave Rob an inside look into how he got involved in steroids, why he decided to stop taking them, and what he learned from the entire experience. Rob and his guest also spoke about: The emotional and physical toll of taking steroids. Why he has to do testosterone hormone therapy. How his body changed before, during , and after steroid use. The negative impact of taking steroids. What would happen if steroid use were legal. The impact that media has on men's body image. The cost of buying steroids. And most importantly, how this person plans to use his experience to help other people who are going through the same situation.   CHECK OUT OUR BATCH COOKING SHOW! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00  March Madness Week 3: Mental Health 6:00  The Open Sky Fitness Podcast Facebook Group 11:30  How can you get enough nutritious calories during the day when you spend most of you day out of the house? 23:30  All About Steroids 24:00  When did you begin taking steroids? How old are you now? 24:26  Why did you start to take steroids? 26:00 His size before steroids vs when he took steroids to now without steroids 31:00  Did you ever face a moral dilemma before you started taking steroids? 33:00  Do you think steroids will ever become legal? 33:20  Participating in testosterone hormone replacement therapy 35:00  What types of steroids are out there? How do you take them? 36:50  Is there a limit to taking steroids? How do you know if you're taking too much? 38:00  Is there a negative impact if you take too many steroids? 43:00  Are steroids something to you can do a couple of times or is there a drop off point? 44:00  What were the side effects that your body went through? 48:00  If you could, would you go back and recommend taking steroids to your younger self? Do you regret ever taking steroids? 52:00 Do you think the media is responsible for affecting men's body image and perception of themselves? 56:30  How much did it cost you to take steroids? 58:00  How did you keep up with your steroid use? 1:00:00 When did you decide to stop using steroids? 1:02:00 Did your body take any additional hits because of steroids? Any areas such as your kidneys or liver? 1:03:00  Was it easy to find a hormone therapy doctor? 1:06:00  Did you experience any type of depression post steroid use? 1:09:00  How many people actually do steroids? 1:13:00  Does Hollywood make it easy for its actors to have access to steroids and specific trainers? 1:15:00  How was your temperament while on and off steroids? 1:16:00  What has life been like now that you're off of steroids? What difference do you feel? How long does it take until you feel like you need to take steroids again? 1:17:30  How do steroids affect your day to day life? 1:18:30  What's next in store for you? 1:21:30 Closing comments with Rob and Devon 45:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Check out our March Madness Challenge! Listen to the Open Sky Fitness Podcast episode 47 with Mark Bell: Bad Ass Power Lifter Listen to the Open Sky Fitness Podcast episode 105 with Jay Campbell: Should You Consider Testosterone Therapy? Pumping Iron: Ben Pelusky Watch the OSF Batch Cooking Show! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at openskyfitness.com/review   "A little challenge that creates easy wins for you and builds momentum has a huge impact on you." - Rob Dionne on the March Madness Challenge     Join Our March Madness Challenge! Making Healthy Skills A Lifestyle! We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle. We'll begin on Sunday, March 5 and end on Saturday, April 1. Each week, we'll be focusing on a different area of health and wellness using apps and tools: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.   16 Fitness Hacks to Get Healthy   "Most people don't realize how little they have to do in order to start living a healthy life."  - Rob Dionne   We're already on our second week of the March Madness Challenge! This week is all about fitness and Devon and I sharing 16 easy, simple hacks to help you get a jump on creating a healthier you.  Try to add 1-2 of these 16 fitness hacks to your routine each week to help you get healthy:  Get your fitness out of the way and do it in the morning.  Schedule in your workout or other activity you want to accomplish.  Keep your workout short if you're just starting out i.e. a 10 minute HIIT workout.  Do short workouts during commercials when you're watching TV alone or with your family.  Make a date with your friends to work out and hold yourself accountable.  Drink a bit of caffeine i.e. coffee, green tea, matcha, maca powder to help pick you up before a workout.  Do little workouts while completing tasks: calf raises in line, wall sits while your brush your teeth, park far and walk to a store or your workplace.  Outsource and hire someone to help you: a professional nutritionist, personal trainer, or join a class  Stick to one program and see it through till the end.  Start simple workouts to get fit.  Kill two birds with one stone: Listen to audio books or podcasts only when you work out.  Keep an extra set of workout clothes in your car to take advantage of the opportunities you have to go work out.  Combine cardio and lifting workouts together by running or HIIT sets between lifts.  Do a 10-20 minute cardio exercise right after you lift weights to increase your heart rate at the end of the workout.  Join a community that helps you stay on track with your fitness goals.  Sign up for something to challenge yourself: 5k, 10k, triathlon, fitness competition or create a personal goal.   "You can create a community and surround yourself with a group of friends who want to do the same activities as you." - Rob Dionne     CHECK OUT OUR BATCH COOKING SHOW! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon: Learn about who Devon is! 2:30 Join our March Madness Challenge! 3:20  The Paleo Diet: What do you eat to follow it? 7:00  Facebook question: How do you find vegetables when you live somewhere where they're not available year-round (Alaska, Canada)? 12:00 16 Fitness Hacks to Kickstart Your Health Goals 12:45  1) Get your fitness out of the way and do it in the morning. 14:30  2) Schedule in your workout or other activity you want to accomplish 15:00  3) Keep your workout short if you're just starting out. 18:00  4) Do short workouts during commercials when you're watching TV alone or with your family 19:10  5) Make a date with your friends to hold yourself accountable 20:20  6) Drink a bit of caffeine i.e. coffee, green tea, matcha, maca powder, but not a pre-workout drink which has too much caffeine to help pick you up before a workout. 21:40  7) Do little workouts while completing tasks: calf raises in line, wall sits while your brush your teeth, park far from a store or your workplace. 23:00  8) Outsource and hire someone to help you: a professional nutritionist, personal trainer, or join a class 25:10  9) Stick to one program and see it through till the end. 26:50  10) Start simple workouts to get fit 29:15  11) Kill two birds with one stone: Listen to audio books or podcasts only when you work out. 31:15  12) Keep an extra set of workout clothes in your car to take advantage of the opportunities you have to go work out. 32:30  13) Combine cardio and lifting workouts together 34:20  14) Do a 10-20 minute cardio exercise right after you lift 35:50  15) Join a community that helps you stay on track with your fitness goals. 36:45  16) Sign up for something to challenge yourself: 5k, 10k, triathlon, etc. 38:00 Closing comments with Rob and Devon 45:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Check out our March Madness Challenge! Watch the OSF Batch Cooking Show! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 139: 16 Fitness Hacks to Kickstart Your Health! We hope you have gained more knowledge on how to be a healthier you!

Please leave a review at http://openskyfitness.com/review Join Our March Madness Challenge! Making Healthy Skills A Lifestyle! We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle. We'll begin on Sunday, March 5 and end on Saturday, April 1. Each week, we'll be focusing on a different area of health and wellness using apps and tools: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.   Generational Nutrition: Setting Your Family Up for Health Success   "Your relationship with food directly comes from your family. What you eat now is a mirror image of what kind of diet you had as a child." - Rob Dionne   On this week's episode of Open Sky Fitness, Rob and Devon discuss generational nutrition. They explore how parents can influence their child's future eating habits and what we can do as parents to help the entire family get healthy and make good choices. Without even realizing it, our own eating habits may have been passed down to us from our grandparents and parents. What we ate as a child and maybe even now can go generations back. Fortunately, we have the awesome opportunity to stop the poor nutrition pattern and transition into something better.   How Do Families Begin Poor Eating Habits?   "In American culture, we just think that when we're hungry, any type of 'food' can sustain us and that 'food' could be labeled as many things that are processed. But food is supposed to nourish you. It's supposed to feed you; it's supposed to give you vitamins, minerals, macronutrients, and micronutrients." - Devon Dionne   Time and Convenience Our nutrition habits might not only be based on what our grandparents cooked for our parents. Time and convenience can play a huge role as well. In a two-parent household where both parents work or a single-parent household, no one may have the time or energy to buy ingredients, prepare the meal, and clean up the plates. That's when convenient foods like ordering out pizza or picking up fast food can become part of the regular routine.   The Relationship with Food or Beverages We can easily associate food with good memories or bad memories. A good memory might be baking cookies with your mom or watching someone prepare a delicious meal. A bad memory could be a parent who decides to drink alcohol rather than deal with their emotions and properly take care of themselves. Child learn from listening and watching their parents actions. So depending on the relationship that they had with food and beverages, we either may have the same relationship or it impacts us in a different manner. If your parent was controlling, you may become controlling as well and especially around food. If you didn't feel loved, you may feel that you don't deserve love and so you deprive yourself of food. You might not have leard a good way to handle your feelings and so you may "eat your emotions." If your family felt happy, depressed, or mad throught their lives, you might have picked up on the same attitude. If your family was "fatphobic" meaning they believed fat people were less than they were, then if you gain weight, you may feel like they won't love you anymore.    How Can We Become Healthy for Life?   "Be realistic and give yourself self-love. It takes work and focus to change. It can be hard because this is a life change." - Devon Dionne   To start, don't be too hard on yourself because none of this is your fault. You may not have received the right information about health when you were younger, but now you can take action and turn your life around. If you've followed yo-yo diets throughout your life, you need to realize that being healthy is for life. Be realistic and nice to yourself because it takes small steps and creating good habits to get in the best shape of your life. It doesn't happen overnight with a "magic diet or pill."   "You can't learn to be healthy unless someone teaches you how to do it." - Rob Dionne   5 Steps to Begin a Healthy Lifestyle Learn and try to teach yourself how to be healthy with good habits: Seek out health information Read about nutrition and fitness Reach out to experts that can help and guide you with making changes in your life: Holistic Nutritionist Therapist Fitness Trainer Self-help and pay attention to your body's changes with the following tactics: Keep a food journal Start a bullet journal Create positive affirmations Focus on positive reflections of yourself and your accomplishments Pray Meditate Write in a gratitude journal Create one habit at a time that's very easy to commit yourself to do every day such as: Drink 80 - 100 oz of water everyday Eat 1 more vegetable Walk for 30 minutes Preparing yourself to be healthy: Meal prep Batch cooking Make healthy lunches for your kids   "If you haven't learned to have a healthy mindset from your family or your school, where do you learn it from? Go seek a professional that can help. Choose someone who has spent time in school learning about how to teach people how to have a healthy thought process about themselves." - Devon Dionne       CHECK OUT OUR BATCH COOKING SHOW! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:30 Join our March Madness Challenge! 7:00  Family Trends and Generational Nutrition 9:00 How we can get caught up in an unhealthy cycle like our parents 12:00 New information can be exhausting, but you have to be willing to make the change. 14:00 Rob's nutrition  and typical dinner when he was a child. 17:10 How do families begin to create these habits and what are they? 20:00  The eating habits Devon's family had when she was growing up 22:00  Why we need to teach children to eat nutritional foods 25:00  How our family relates to food 32:00  How do we change the course and start feeling valuable and that we deserve to be healthy? 33:45 Where to begin to get healthy 44:10 Closing comments with Rob and Devon 45:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join the The Open Sky Fitness Podcast Group on Facebook   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 137 with Autumn Calabrese: Moving Forward and Staying Strong! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   "Why would you treat your body as if you were going to get a second chance at another body. Our bodies do regenerate and heal, but the more you think about it, you realize that you get one shot at taking care of your body. We don't get to choose the body we get and we have to treat it the best way that we can." - Rob Dionne     Join Our March Madness Challenge! Making Healthy Skills A Lifestyle! We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle. We'll begin on Sunday, March 5 and end on Saturday, April 1. Each week, we'll be focusing on a different area of health and wellness using apps and tools: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.   Moving Forward and Staying Strong On this week's episode of Open Sky Fitness, I had the great opportunity to sit down and discuss with Autumn Calabrese about her life story and career as a personal fitness trainer. Autumn Calabrese is a celebrity trainer, working mom and a best-selling author. Autumn rose to recognition by revolutionizing the Beachbody fitness model with her approachable and comprehensive portion control system.   How Autumn Got Back Into Shape After Her Pregnancy   "You're weight loss results is 80% based on your nutrition intake." - Autumn Calabrese   After Autumn gave birth to her son, she began to focus more on her nutrition to help her get back into shape. She realized that processed cereals, granola bars, and dairy were some of the items that she would have to cut from her diet. Instead she decided to turn her diet around by making minor tweaks to her nutrition intake and eating the following healthy foods: Fruits Vegetables Water Raw nuts without salt Avocados Balancing other macronutrients.   Autumn's Tips to Staying Motivated to Workout Have somebody hold you accountable. Keep your alarm away from you so that you physically have to get up to turn it off. Play games in your head while you work out: Just tell yourself to do 10 minutes and before you know it, you'll be warmed up and ready to go for the complete workout. Create a playlist to listen to as you workout. Treat yourself to new workout gear.   "The more you cook at home the more you know what's going into your food and the more you can control how much salt, sugar etc. goes into it. That makes a whole world of difference for your nutrition." - Autumn Calabrese         CHECK OUT OUR BATCH COOKING SHOW! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 1:45  Join our March Madness Challenge in the The Open Sky Fitness Podcast Group on Facebook 3:20 Question from our OSF Facebook Group: What's better? Getting a deep tissue massage or an acupuncture session post workout? 9:00  How to improve lower back pain 17:00  Introduction to Autumn Calabrese 18:30  Autumn's childhood, dancing experience, and journey to becoming a successful personal trainer 25:00  The ups and downs that Autumn struggled with and bounced back from throughout her life. 33:30  The beginning of Autumn's career with Beach Body and staying positive through difficult moments. 36:00  When was a time in your when being healthy was a struggle for you? 41:30  How Autumn was able to lose the weight after her son was born. 42:20  What Autumn learned about her body after she had her son. 47:20  Autumn's day to day struggles 50:10  How Autumn struggles to be motivated to workout now with balancing her career and being a mother. Why she understands that it's okay to give yourself and her body a break from working out. 53:40  Autumn's hints and tips to staying motivated to workout 58:15 The 21 Day Fix and portion control 1:02:30  How Autumn based the 21 Day Fix on how she controls her nutrition and prepares for physique competitions 1:04:00  OSF Facebook group questions: I just started the nutrition portion of the 21 Day Fix. I'm currently off from work and have the time to measure and prepare food. How can I continue to do this when I go back to work? 1:06:30  OSF Facebook group questions: How did you balance all of the delicious Italian food from your family? My husband just bought a book on how to make paste 1:09:40  Where can you watch the Fixate cooking show and buy her cookbook, Fixate. 1:12:00  If someone was to get started today to get the ball going on their fitness, what can they do? 1:13:40  Closing comments with Rob 1:15:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join the The Open Sky Fitness Podcast Group on Facebook Learn more about our guest for next week's episode, Quentin Zerfaas, who is one of the creators of the Streaks app. Check out Autumn Calabrese's official website Get started on Beachbody's 21 Day Fix with Autumn Calabrese Start getting fit the Beachbody's Country Heat Watch the Beachbody Fixate Cooking Show with Autumn and her brother, Bobby. Read Autumn's FIXATE Cookbook - 21 Day Fix Recipes Beach Body on Demand: Get the special deal: $99.95 for the entire year to every workout and the cooking show, Fixate. Stay tuned for Autumn's upcoming book,  75 Healthy Lunch Ideas for Kids Visit the official Modern Moms website Check out episode 45 of the OSF Podcast with Jill Miller: Secrets for Releasing Muscle Tension and Pain Listen to the OSF Podcast episode 101: How Tony Horton Changed the Face of Fitness Watch the HBO Documentary, Becoming Warren Buffett   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 137 with Autumn Calabrese: Moving Forward and Staying Strong! We hope you have gained more knowledge on how to be a healthier you!

"Motivation has to come from within. Nobody is going to convince someone to eat something that they don't even want to eat." - Georgie Fear       Join Our March Madness Challenge! We are going to start a new challenge in March to help everyone begin creating new skills! Maybe you need an extra push to help keep your New Year Intentions or want to make better choices. The main point of this challenge is to help each other build healthy skills to a point where it becomes a lifestyle. We'll begin on Sunday, March 5 and end on Saturday, April 1. Each week, we'll be focusing on a different area of health and wellness: Nutrition Fitness Mental Health Relationships Learn more and join this event by simply becoming a member in our closed Open Sky Fitness Facebook Group.   Start Your Own Personal Fitness Trainer Career! One of the members of our Open Sky Fitness Podcast group asked us to share some advice on how she could find potential clients to train. Here are our top tips on how to find clients and launch your personal fitness trainer career. Use your expertise to find clients that need your knowledge Know and target your demographic group Meet your target group half way Offer new clients a discount OR a trade of service Build your online network and community     "Build a network that can give you referrals and give your client referrals as well." - Rob and Devon Dionne   4 Methods to Create and Build Healthy Skills   "The process is the result. If you're constantly trying to skip head and get to the end result of your goal, you're missing the entire process. You gotta have a goal and then intentions that go along with it." - Rob Dionne   On this week on the Open Sky Fitness Podcast, Nutrition Coach, Writer, and Published Author, Georgie Fear of One By One Nutrition had a great conversation about how people can create and build healthy skills for life.  On this episode, she specifically shares 4 Methods that she consistently uses with clients: Eat 3-4 times a day without snacking and let yourself feel hungry 30-60 minutes before eating. How to deal with emotional eating impulses. Eat just enough food to be full, but not too full. Eating whole foods and avoiding an abundance of hyper-processed foods.   "The client that says, 'just tell me what to eat' is actually saying, 'I don't trust myself with making these decisions; I'm confused.' " - Georgie Fear on helping clients create meal plans.   "You can do a half-time when you eat. Different people will have different methods to doing this, but some will drink a couple of sips of water, put their fork down, or take a couple of breaths just to pause during their meal." - Georgie Fear on how we can teach ourselves the skill of eating just enough food so that we're full, but haven't over-eaten.    The One by One Nutrition Skills Training Map     CHECK OUT OUR BATCH COOKING SHOW! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It’s a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devo 3:00  Join our March Madness Challenge in the The Open Sky Fitness Podcast Group on Facebook 6:30  Tips on how to become a personal trainer and look for clients as well as how someone can find the perfect personal trainer for themselves. 1) Use your expertise to find clients that need your knowledge. 9:00   2) Know and target your demographic group 12:20  3) Meet your target group half way 15:40  4) Offer new clients a discount OR a trade of service 21:00  How to decide the price of your personal trainer services 22:30 5)  Build your online network and community   27:35  Introduction to Georgie Fear 28:30  How Georgie and her husband started 1 by 1 Nutrition 31:40 How Georgie created her career around health and fitness 36:00  Georgie's experience working with top athletes as well as average people who just want to lose some weight. 41:45  Early on in your career, did you take it on as a personal failure if your clients weren't seeing the results that they wanted? 43:40  What it's like for Georgie to work 1 on 1 with non-athletic, normal clients. 46:00  How we can build on healthy skills using Georgie's book, Lean Health 49:00  The 4 Core Habits according to Georgie 50:00 1) Eat 3-4 times a day without snacking 53:10  How can we control our compulsive eating?   56:00  2) How to deal with emotional eating impulses 1:00:00 We can share a lot of great information between personal trainers to help more people. 1:02:20  You shouldn't feel bad about being confused about food and nutrition 1:03:00  3) Eating just enough food to be full 1:05:00 Rob's love of eating buffalo wings and what he can do to help control himself 1:11:00  3) Learn how to eat just enough food to be full. 1:16:40  4) Eating whole foods and avoiding an abundance of hyper-processed foods. 1:25:20  How Georgie helps her clients track their skills 1:34:30  How to get in touch with Georgie 1:35:35  Closing comments with Rob and Devon 1:38:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join The Open Sky Fitness Podcast Group on Facebook Visit Georgie Fear's official website Go to One by One Nutrition for personailzed coaching from Georgie and her team Join Georgie's Lean Habits Communtity Facebook Group Read Lean Habits For Lifelong Weight Loss by Georgie Fear Start cooking with your copy of Racing Weight Cookbook: Lean, Light Recipes for Athletes (The Racing Weight Series) by Georgie Fear and Matt Fitzgerald CISSN Check out Fuel Up by Georgie Fear Discover more about the Strength Matters Magazine Learn more about our guest for next week's episode, Quentin Zerfaas, who is one of the creators of the Streaks app. Check out last week's podcast episode 134 with Christy Harrison: Make Peace With Food & Your Body Find out about healthy foods with OSF episode 102- Julie Daniluk: The Power of Anti-Inflammatory Foods Learn more about calories and healthy eating with OSF episode 123- Hot Topics: Gluten & Sugar Step up your cooking game with OSF episode 119- Convenient Foods and Meal Prep Hacks Get organized with the OSF episode 117- Kitchen Clean Out Hacks Change your ways with OSF episode 115- 5 Steps to Planning a Healthy Life Want learn the healthy way to add calories? Find out How To Gain Weight Fast with the OSF Episode 90 To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 135- How to Eat For Your Body Type! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   "When you decide what body type you are, every body type has their positive things and negative things. But the good thing about know your body type is learning how to love it and work with what you have. Every body type is beautiful, it's just a matter of acknowledging it, embracing it, and feeling good about who you are." - Devon Dionne on embracing our body type.   Check Out Our Batch Cooking Show! Each Saturday at 2pm PST you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy roasted and chile lime roasted almonds. These two dishes and 1 snack all in just 35 minutes! To watch and learn how to make these easy, healthy meals each Saturday, just join our Open Sky Fitness Podcast group. Why batch cooking? It's a great way to prepare for the week by making nutritious, delicious meals in advance. In fact, this food should last you around 3-4 days!   How to Eat For Your Body: What's Your Body Type? Every single one of us has a different body which also means we have different diets, physical ability, and capabilities to reach heal goals at different rates. Today on the show, Devon and I are going to share with you what it means to be one of the three body types (ectomorph, mesomorph, and endomorph) plus what it means if you a mix of two body types.   The Ectomorph Body Type The ectomorph body type is extremely lean with little fat or muscle. A person who has an ectomorph body can easily and continuously stay in this state of being lean and thin because they have a fast metabolism and are able to burn carbohydrates very fast. Because we associate thin with healthy, an ectomorph might think that they're automatically healthy because of their size and they can eat and do whatever they want. It can be very easy for them to ignore they're health and body because of the false idea that they're healthy. Just like other people, ectomorphs should avoid excess amounts of sugar and processed foods so that they can focus on following a nutritious diet. How Can An Ectomorph Gain Muscle? However, ectomorphs can struggle to put on muscle and gain weight even if they try very hard to do so. They're good at running because they genetically don't carry around a lot of muscle nor fat. Therefore, long amounts of cardio is easy for them. An ectomorph can gain muscle by lifting heavy weights in compound movements such as squats and dead lifts. These movements put the ectomorph body under enough tension and stress so that the body can adapt, react, and ultimately build muslce. An ectomorph that wants to build muscle should eat plenty of protein as well as carbs since the body burns them so fast. What to Avoid to Gain Muscle To be able continue to put on muscle, they should avoid doing a lot of cardio since it will just burn all of their energy.   The Mesomorph Body Type The Mesomorph body is athletic built with low to minimum body fat. They body responds quickly to stress and can grow muscle very quickly if they do HIIT workouts. They can drop weight quickly and naturally without putting in much effort at all. However, before they're naturally athletic, they could become bored with working out or don't see a need to hit the gym. If you have a Mesomorphic body and you physically look good, pay attention to what's going on inside. Keep track of your energy levels, nutrition, mood, sleep pattern, etc. Those can be key indicators that can tell you a lot about your current state of health. Keep Challenging Yourself To keep enjoying fitness, challenger yourself to new goals. Set a personal PR goal for a competition or make working out interesting by taking up a class. Train like an athlete because you already are one. Your body is meant for HIIT, cleans, jerks, Cross Fit, power moves, and timed challenges.   The Endomorph Body Type The Endomorph body type is a bit thick in build and can gain both muscle and weight easily. Some hold their weight in different body parts such as their shoulders, chests, buttocks, thighs, stomachs, or arms. To help stay in shape,long amounts of low-intensity cardio like taking a walk is good for you. However, what's even better is building muscle, When you build muscle, you can burn fat faster and continue to do so hours after your workout is complete.  Instead of eating processed foods and carbs such as pastas, breads, or grains, try to eat more vegetables. The Difference Between Strength Training and Building Muscle Mass (Hypertrophy) We often confuse strength training with hypertrophy and it's important to know the difference because hypertrophy is more beneficial for the Endomorph body type.  When you strength train, your goal every week is to get stronger with 3-4 simple moves like squats, dead lifts, cleans, jerks, chest press, military press. doing 5 sets of  3 reps with 2-3 minutes in between. When it comes to hypertrophy and building muscle mass, it's not about burning calories and gaining strength. To build muscle mass, do 3 sets of an exercise such as a chest press with 6-16 reps. Make sure that you eat enough to give your body the energy that it needs to lift weights.    How Often Should I Be Eating?   "There's a difference between knowing when you're hungry and when you're starving." - Rob Dionne   There's been a misconception that eating 5-6 meals every day or every 2-3 hours is what our body needs. However, Devon and I did the research and found this to be completely false.  People have said that eating 5-6 meals a day supposedly: Raises your metabolism Stops your hunger craves Helps with weight loss Keeps your blood sugar levels consistent Assists with keeping you out of starvation mode However, we didn't find proof that any of these were true. In fact, the latest research found all that all of these "benefits" don't actually happen and there were no changes in metabolism or weight loss. Listen from 33:00 to find out why 5-6 meals a day does not benefit our bodies. Listen to Your Body's Needs But if you need to snack between meals to help keep your energy up and your stomach satisfied, that's okay! We're just saying that you don't have to be eating all the time with 5-6 meals.  Sometimes when we're tired in the middle of the day, we'll just grab a cup of coffee when our body is actually telling us that it needs food! We may not get the stomach growls and pains, but if it's been 6 hours or so since you last ate, your body probably needs something in its system.    "If what you're doing is not working for you, ask yourself the question, 'Is it not working because I'm not doing this 100% or is it not working because this is the wrong thing for my body?'." You want to make sure you're not jumping ship too early on a program or style of eating because you're not seeing the exact results within a week. It helps to stick to it and try it out." - Rob Dionne   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00  Questions from the OSF Facebook Group 5:00  What's your body type and what does it mean for your health and dietary needs? 5:15  The Ectomorph Body Type 12:00  The Endomorph Body Type 14:45  Strength Training vs Building Muscle Mass (Hypertrophy) 23:55  The Mesomorph Body Type 31:00  Some people hover between two different body types 33:00 How Often Should We Be Eating? 51:50  Closing comments with Rob and Devon 55:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join The Open Sky Fitness Podcast Group on Facebook Check out The Pink Marine by Greg White Find out what your body type is! Tune into the OSF episode 133- Should I Count Calories? Check out last week's podcast episode 134 with Christy Harrison: Make Peace With Food & Your Body Find out about healthy foods with OSF episode 102- Julie Daniluk: The Power of Anti-Inflammatory Foods Discover The Problem with the Dogmatic Nutrition Approach OSF episode 124 Learn more about calories and healthy eating with OSF episode 123- Hot Topics: Gluten & Sugar Step up your cooking game with OSF episode 119- Convenient Foods and Meal Prep Hacks Get organized with the OSF episode 117- Kitchen Clean Out Hacks Change your ways with OSF episode 115- 5 Steps to Planning a Healthy Life Want learn the healthy way to add calories? Find out How To Gain Weight Fast with the OSF Episode 90 To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 135- How to Eat For Your Body Type! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   "Research shows that 65% of American women have disordered eating of some kind and an additional 10% have full blown eating disorders whether or not they've been diagnosed or treated. So 75% of American women are thought to have some issue with food that is disordered." - Christy Harrison of the Food Psych Podcast on why we need to make peace with food and your body   Check Out Our Batch Cooking Show! Each Saturday at 2pm PST, you can join us for our batch cooking show! Last week we made chicken salad, chicken bone broth, and two different kinds of roasted almonds: spicy and chile lime roasted almonds in just 35 minutes! To watch and learn how to make these easy, healthy meals, just join our Open Sky Fitness Podcast group. Why batch cooking? It's a great way to prepare for the week ahead of you by making nutritious, delicious meals in advance. Batch cooking allows you to cook multiple meals at once that you can have over the course of 3-4 days!       Make Peace With Food & Your Body   "It's okay that it's not working for you. It's okay that it's taking you a lot of tries to get to this because nobody gets it out of the gate. Nobody does." - Rob Dionne on why it's okay that it takes you awhile to get healthy again or to find the right nutrition for your body.   There's a lot of social pressure that makes us feel like we have to look a certain way or a be a certain size to be accepted and look good to others. Fortunately, there are people like Christy Harrison of the Food Psych Podcast who are saying that "No, health is not a size." and they're teaching us how we can love our bodies and make peace with food. Like Christy, it can be a long, difficult journey to accepting yourself and healing your relationship with food, but you should never give up. There's always time and amazing sources out there to help you on your health and wellness journey.   Intuitive Eating vs Traditional "Diets"   "Diets don't take into account how hungry you are, how energized you are between meals, what foods do you crave? If you demonize or restrict a certain type of food, that becomes all you ever want to eat." - Christy Harrison   As we talked about on the last podcast, Should I Count Calories?, low-calorie diets have a 95% fail rate! A lot of these trendy diets are driven by fear and they tell you to go cold turkey and cut out certain foods such as gluten, carbs, sugar. But it's impossible to live on such a restricted diet.   "The science behind restrictive diets doesn't hold up over time. What does hold up is variety, moderation, and balance." - Christy Harrison   Unlike traditional, harsh diets, intuitive eating focuses on thinking about eating a balanced meal and choose types of food to eat that make you feel good about yourself.   By following such a restricted diet of no carbs or breads, Christy found herself experiencing a cycle of binge eating those foods, body shaming herself, and then working out in excessive amounts to try to make up for it. If you're thinking to yourself right now, that this is what you do and how your relationship with food is, don't be too hard on yourself. It's never too late to make peace with food and your body. It can be easy to become obsessed with counting calories, restricting what food we eat, or working out for such an amount of time that we become obsessed with it.   Strategies to Make Peace with Food & Your Body   "Intuitive nutrition helps you related to food and relate to your body again. It's really important to reconnect with your body so that you do it from a place of self-care rather than self-control and controlling your body." - Christy Harrison   It can take years of therapy to become more self-caring towards food and our bodies. We need to be more compassionate and kind towards ourselves. Christy's advice is that you should think about treating ourselves like we would treat a friend.  For example, if you want a snack, allow yourself to have that healthy snack rather than restricting yourself. Don't limit yourself from waiting for a certain amount of time to eat that snack or avoid eating it at all. Self-care is understanding when your body is hungry for nutrition and providing it with healthy foods.   How to Set Yourself Up for Intuitive Eating To make peach with your food & body, Christy suggests two main steps: Reject the diet mentality Honor your hunger When you reject the diet mentality, you're not limiting yourself of food nor are you relying on the next diet to make your magic pill. Once again, these trendy diets only have a 5% success rate and they're not created to fit every person's nutrition needs. You can honor your hunger by ensuring that you're trying to provide your body with nutrition whenever it's hungry. It's very normal to start to feel hungry again within 3-4 hours of eating a meal because our blood sugar is low. Having a healthy snack will keep your stomach satisfied, your head clear, and your body in motion.    Understand Your Body & Make Peace Today Christy provides a quiz on her website to help you assess your relationship with food. It's not a formal diagnosis, but it can help you to better understand your relationship with food and if you should seek health to help you get healthy again. Christy also has a closed Facebook group, Food Psych Podcast Listener Crew. It's a great place to be with people who feel the same way that you do about health, nutrition, and positive body image.   About Christy Harrison Christy Harrison, MPH, RD, CDN is a registered dietitian nutritionist and certified intuitive eating counselor based in Brooklyn, NY. She offers online intuitive eating courses and individual nutrition therapy to help people make peace with food and their bodies. Since 2013 Christy has hosted Food Psych, a podcast exploring people's relationships with food and paths to body positivity. It is now #1 on the U.S. iTunes charts for intuitive eating and Health at Every Size, and is one of the top 100 podcasts in the Health category. Christy began her career as a journalist in 2003, and has written for and edited major publications including Gourmet, The Food Network, Refinery29, Slate, BuzzFeed, Modernist Cuisine, AllRecipes, and many others. As an expert on nutrition and people's relationships with food, she has been quoted in top media outlets including Refinery29, Health, Men's Fitness, Bon Appetit, The Observer, and more.  Check out Christy's work at christyharrison.com, and take her quiz for a free checkup of your relationship with food.   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00 Batch cooking is awesome! Here's why! 9:00  Introduction to Christy Harrison 9:50  Christy's relationship with food while growing up 14:00  How Christy became interested in becoming a registered dietitian. 16:50  Christy's struggle with food and her eating disorder during college and as a food journalist. 20:00  How to make peace with your body and food 22:15  What does it mean to be a registered dietitian and how does that influence your intuitive eating. 26:00 Do dietitians learn how to build relationships or is the education more focused on science and clinicals?  29:25  Is there a gap between the medical world and the new world of nutrition: intuitive, holistic, whole food eating. 33:00 What are strategies we can use to be more self-caring towards food. 34:30  How to Set Yourself Up for Intuitive Eating 41:45  Christy's journey to getting healthy 43:20  What did you do early on to help your nutrition, but realized later that it was a waste of time? 1:01:15  What are the first steps to get started with making peace with food and your body? 1:03:00  How to get in touch with Christy 1:04:20  Closing comments with Rob and Devon 1:06:15  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Join The Open Sky Fitness Podcast Group on Facebook Check out Christy Harrison's Official Website Listen to the Food Psych Podcast Team up with Christy and take her intuitive eating fundamentals course Join Christy's Food Psych Podcast Listener Crew on Facebook Read Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole and Elyse Resch Tune into the OSF episode 133- Should I Count Calories? Find out about healthy foods with OSF episode 102- Julie Daniluk: The Power of Anti-Inflammatory Foods Discover The Problem with the Dogmatic Nutrition Approach OSF episode 124 Learn more about calories and healthy eating with OSF episode 123- Hot Topics: Gluten & Sugar Step up your cooking game with OSF episode 119- Convenient Foods and Meal Prep Hacks Get organized with the OSF episode 117- Kitchen Clean Out Hacks Change your ways with OSF episode 115- 5 Steps to Planning a Healthy Life Want learn the healthy way to add calories? Find out How To Gain Weight Fast with the OSF Episode 90   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 134- Christy Harrison: Make Peace With Food & Your Body! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review: http://openskyfitness.com/review Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Should You Count Calories? Are counting your calories really worth it? On this episode of Open Sky Fitness, Rob and Devon discuss the disadvantages and benefits of counting calories on a daily basis. Counting Calories is a Mental Game   "Doing such a low-calorie diet can be dangerous because you don't really learn how to live a healthy lifestyle. You learn how to live a low-calorie deficit lifestyle and it messes with your body." - Rob and Devon Dionne on one of their clients following a low-calorie diet to lose weight fast.   The mentality that we have to eat less and move more actually hurts us. It makes us all feel targeted and that we're not doing enough even though we're really giving it all we've got. All of our bodies are different and we have different health goals. Diets are created to help people, but the reality is that extreme diets like low calorie diets only help 5% of people! That's right, low calorie diets have a 95% fail rate!   A Strict Health Program or Diet is Not Your Golden Ticket Programs like The Biggest Loser or meal plans like Jenny Craig and Weight Watchers may seem like they help people experience health miracles, but they're really not sustainable in the long term. Once you're done with a program like The Biggest Loser, you have to figure everything out for yourself again. You're not in such a strict environment anymore. You have to learn how to cook for yourself and maintain your healthy lifestyle while balancing everything  out- work, family, and other responsibilities at the same time.   "The best thing that you can do to see improvement in your health is to eat whole foods and find a physical activity that you love and can do for 2-3 times a week." - Rob and Devon Dionne on living a healthy life.   What is a Calorie?   It's true that if you eat more calories than you can burn, you will gain weight and if you eat fewer calories than what your body needs, you will lose weight. But the question to answer is: How are you burning those calories? - Devon Dionne   A calorie is essentially a unit of energy that the body can utilize. It's easy to keep track of the calories that you take in, but it gets complicated when you want to calculate how many calories you're burning with exercise. A lot of people believe that the calories that come from what they've eaten and what they're burning are the same, but this is not true. There are many different factors that come into play that help you burn calories. Your body actually utilizes and burns calories in 4 different ways: Resting metabolic rate Thermogenesis: the calories it takes for your body to digest food Hormones Exercise   Your Resting Metabolic Rate   "We're genetically designed to over eat. So when we have the opportunity to over eat, we do it because our bodies are designed to store as much excess energy as possible for the times when we do not have the opportunities to consume food." - Rob Dionne   Think of your body like a bank and the calories that you consume are your salary. Each day, you take in a certain amount of money/calories and you either spend it all or you have a bit left at the end of the day. The money/calories that are left over from before go into the bank/body storage. If you spend what you take in, you don't lose weight and stay the same, but if you have calories left over, you gain weight by storing fat. Doing a low calorie diet is like chopping our salary by 1/3 of what our body is used to consuming. When we lower our calorie intake, our body learns that it cannot burn as much as it could before because it wants to hold onto the fat that we've stored. Storing calories and fat is a natural survival tactic that humans have had for centuries. We've had it ever since we were hunters and gatherers when food wasn't always available for us. A low calorie diet lowers your metabolic energy rate because your body wants to hold onto the energy.   Thermogenesis: Whole Food vs Processed Food Thermogenesis tells us how many calories we're able to burn in our digestive system. There was a study done about how our bodies are able to burn calories when we eat whole foods vs. processed foods. During the study, one group ate whole-wheat bread sandwiches with real cheddar cheese and the other group ate white bread with processed cheese. In a nut shell, the study concluded that we use way more energy and calories to digest whole foods than we do for processed foods. The quality of food that we eat makes a difference in the amount of calories we burn.  In another example, Rob and Devon took a close look at how a processed meal of 1,700 calories from a fast food restaurant compares to a whole meal of at most 1,000 calories that contains a steak with veggies and/or potato. Our body can easily digest the 1,700 calorie meal so our body doesn't really burn a lot of calories. However, when we eat a whole meal of steak and vegetables, the body burns so much energy and calories just to digest all of the food during thermogenesis.   The Connection Between Calories and Hormones   "Calories in restaurants and on labels can give or take by 20%. So the FDA will allow for a protein bar to label the product as having 20% less calories than it actually does have. Therefore, a protein bar may say it has 200 calories, but it could actually have 20% different and have up to 240 calories." - Devon Dionne   Insulin Production Can Increase When we're healthy, our cells are able to receive energy from food in the form of glucose. If we have too much glucose, then the excess amount is stored as fat. If we follow an unhealthy diet, the glucose is unable to get into the cells to give us energy. Instead, the glucose just ends up staying in the blood stream. But we don't want the glucose to stay in the blood stream and so our body keeps pumping more and more insulin to try to get rid of it. If the glucose has no where to go, then it ends up in the liver and stored as fat. When there's too much glucose in the body, we can become insulin resistant. When we have so much insulin in our bodies and we're depleted of energy, we could have Type 2 Diabetes.   The Function of Adrenaline Can Slow Down Because of over production of insulin, adrenaline cannot function properly. It cannot use fat from the cells and utilize them. If you eat all the time, you'll have too much insulin and your body cannot release adrenaline.   The Right Amount of Proper Exercise Can Burn Calories   "Cardio is a great way to burn calories in the moment. But weight lifting burns more calories overtime and increases both your metabolism and insulin sensitivity." - Rob and Devon Dionne   No one should feel like they have to force themselves to do a certain workout for so many hours and days each week. To help you burn more calories with exercise, find something that you enjoy doing. Whatever form of exercise you love to do, make sure that it's doable and you can do it a couple of times each week. Maybe you can't hike every day, but you can at least go for a run or hit the gym during the working week. The best way to see results is to do both cardio and lift weights. Cardio helps you instantly burn calories, but lifting weights will allow you to have long-term results. Just keep in mind that the more muscles you have, the more weight you will have to lift over time.   Too Much Exercise is a Recipe for Disaster Believe it or not, there is such a thing as working out too much. Over-exercising will actually help you gain weight! When you're stressed out and you're working out a lot, your cortisol stress levels will increase. When your cortisol levels are high, it decreases your insulin resistance and you hold more weight in your body.   When Is Calorie Counting a Good Idea? Calorie counting can be good for two things: A starting point to know your body When you're preparing to be in a fitness competition Counting calories is a great way to know the base point of  your health and how many calories you're eating each day. It can help you pay attention to the foods that you're eating, the portion size, and understand how many calories you should cut out from your diet. You don't have to count calories forever. Just do it for a week or so to understand your personal nutrition.  Keep a food journal to track everything including how many carbs, proteins, macro-nutrients, and fats you're eating.   Counting Calories Can Do More Harm Than Good   "What are you learning about your body when you go on a diet? Besides just losing weight, are you paying attention to your energy levels, digestion, sleep, or even your mental health? Pay attention to those factors because when you put your body through a calorie deficit, it's less likely that your body will be able to run smoothly." - Rob Dionne   Unless you're just starting to take a look at your nutrition or you're going to be in a body building competition soon. There's really no reason why you should be concerned with counting calories. To summarize this topic, here are reasons why you shouldn't be counting calories: It's mentally unsustainable Slows down your metabolism Easy to yo-yo your diet Creates stress and bad moods Poor quality of food from programs like Jenny Craig and Weight Watchers Harms your digestion, sleep, and mental health     Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 5:00  Yes or no? Calorie counting: effective strategy for weight loss in the long term? 8:00  Why programs like The Biggest Loser won't help you live a healthy life for the long-term 10:50  What is a calorie? 12:35  Resting metabolic rate explained 18:05  Thermogenesis: How many calories burn in our digestive system 21:30  The connection between calories and insulin 28:50  The function of adrenaline 30:30  The quality of food makes a difference with burning calories 33:15  Low calorie diets increase stress hormone levels 35:00  Different cultures and lifestyles have different diets to follow 36:20  How exercise affects your intake of calories 39:00  There's such a thing as too much exercise 39:30  A summary of why you should avoid a low calorie diet and even counting calories 47:20  Closing comments with Rob and Devon 50:10  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Listen to episode 95 of the OSF Podcast- NY Times Article is One-Sided About The Biggest Loser Check out OSF episode 120- How to Hack Your Diet: Carb Cycling & Fasting Learn more about calories and healthy eating with episode 123- Hot Topics: Gluten & Sugar Step up your cooking game with OSF Episode 119- Convenient Foods and Meal Prep Hacks Get organized with the OSF episode 117- Kitchen Clean Out Hacks Find out Which Popular Diet is Best For You with the OSF episode 116 Change your ways with OSF Episode 115- 5 Steps to Planning a Healthy Life Want learn the healthy way to add calories? Find out How To Gain Weight Fast with the OSF Episode 90   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 133- Should I Count Calories? Why or Why Not? We hope you have gained more knowledge on how to be a healthier you!

"It's so valuable to have a sustainable relationship with your body. Movement is medicine. People don't need doctors, chiropractors, or physical therapists. What they need is to become more active and that's when the personal trainer is the conductor of the locomotive system." - Dr. Craig Liebenson on how we can recover with the power of  functional movement   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!   The Power of Functional Movement with Dr. Craig Liebenson On this week's episode, chiropractor, Director of L.A. Sports & Spine, professor, and author, Dr. Craig Liebenson joined us to discuss how we can stabilize and strengthen our bodies. But before Rob got into the interview with Dr. Liebenson, Devon and him wanted to talk about an awesome app that one of our OSF Facebook group members mentioned called Meetup.   Meetup App: Get Motivated to Stay Healthy   If you're struggling to stay fit and healthy, one great method to try is using the Meetup App. Look up people who are interested in doing similar activities as you such as hiking, biking, yoga, CrossFit etc so you can all workout together. When you find a group of people who have similar interests as you, it can really boost your motivation.  Another great thing about the Meetup app is that it's not just for meeting up to do sports or physical activity. You can also use it to talk to people about topics in your field, about family, or education, etc. It's a great way to make connections and network with people in your area.   Benefits of Functional Movement Exercises By now you've probably noticed that a lot of exercises that are explained in health magazines or online videos only focus on isolated movements of one problem area. However, what we should be focusing on to help us avoid injuries and physical limitations are functional movement exercises. Why are functional movement exercises so important for our health? It's important because all of the different parts of the body are connected. Therefore, you may have to focus on healing one part of the body to be rid of the pain in a totally different area. Functional movement is about keeping our muscles strong as we go through life. It's about being able to bend, squat, and kneel without any pain as well as prevent falls, be spry, and move well when we're older   Investigate and Heal the Root of Your Pain   "Functional training is not a general thing. It's a very specific thing and is meaningful to the individual. There are different things that a tennis player needs to focus on compared to a runner." - Dr. Craig Liebenson   Just as our bodies are unique, so are our pains and injuries. To discover the root of your pain or ache, you have to look for hidden skeletons. The better you know your body, the more dependent you will be on yourself to find, treat, and heal any pain or soreness. If you seek out a chiropractor, physical therapist, and/or personal trainer, they should all be working together and cheer you on during the entire process. Don't be discouraged if you get to the point when you no longer believe that there is hope to healing your pain. We can turn our bodies around at any age. To begin feeling more active, just focus on simple movements and getting up during the day.   Recover with Functional Movement   "Everybody is an athlete in my mind. If you have a body, you're an athlete. I want everyone to develop a sustainable relationship with their body." - Dr. Craig Liebenson   To begin to heal his patients with functional movement, Dr. Craig Liebenson starts from the very beginning by looking at their chronological pasts. By learning what people have done in the past or their genetic history, he can understand what their body is capable of and what needs to be improved to boost their functional capacity. With that knowledge, Dr. Liebenson teaches his patients how they should be moving and how to improve their mobility by simply modifying their movements when performing physical activities.   Healing & Strengthening Your Body at Home   To get started with healing your body through functional movement, you don't even have to leave your home. Just spend some time with yourself  to think about where the root of your pain may be located in your body. After reviewing your history including pains, injuries, and stresses, focus on where your current pain is located. What have you done before to treat that area and what are your triggers? Triggers can be anything that irritates the body such as a movement or stretch. By just modifying your body's movements, you can naturally stabilize and strengthen tissues without any weight lifting.    Examples of Functional Movement Exercises   "Functional training is first about stability and then strength" - Dr. Craig Liebenson   When it comes to healing the body, don't do specific isolated movements or spot training. Instead, you want to retrain the body with functional movemnet patterns.  Examples of functional movements for the knee when you need to stabilize and strengthen it include: Lateral squats Single dead lifts Basic exercises that can help begin the process of including more functional movement in your workouts include: Hip thrusts Glute bridges   Don't Just Sit There, Get Up and Move To have an active body, we need to be continuously focusing on functional movement. The simplest way for us to get started is to stop staying in a sedentary position for so long and just walk around. This is very important if you have a desk job and let's face it, these days we're all glued to our computers at work. Try to find a way by adding movement to your day by either getting a Fitbit to motivate you, buy a standing desk, or take microbreaks during the day just to get up and walk around for awhile. It doesn't have to be difficult to be active during the day.    The Power of Functional Movement Each Day When we stay inactive during the day, it can lead to other health problems that can be even more difficult to reverse such as obesity, Type 2 Diabetes, dementia, Alzheimer's, heart disease, cancer, and more.   About Dr. Craig Liebenson Dr. Craig Liebenson is the Director of L.A. Sports & Spine which is a pain management, rehabilitation & performance enhancement center providing one on one musculoskeletal care. Dr. Craig Liebenson's Career He is an Adjunct Professor in the School of Chiropractic, Division of Health Sciences at Murdoch University, Perth Australia and consultant for the  the Anglo-European Chiropratic College M.Sc. programs in Chiropractic Rehabilitation. The first ever chiropractic member of the McKenzie Institute (U.S.) Board of Directors he serves on the editorial boards of numerous journals including the Journal of Occupational Rehabilitation; the PM&R  Journal of Injury, Function and Rehabilitation; the Journal of Bodywork and Movement Therapy; and Journal of Manual Therapy. Dr. Liebenson is the first health care provider in California to receive a Certification of Recognition from the National Committee for Quality Assurance (NCQA) on Achievement of Recognition for Delivery of Quality Back Pain Care. He is actively engaged in ongoing research on the spinal stabilization system as a Visiting Scholar at Pr. Stuart McGill’s Spine Biomechanics Laboratory at the University of Waterloo. He began studying with both Dr. Karel Lewit and Pr Vladimir Janda beginning in 1987 and began hosting Pavel Kolar’s programs in the late 1990’s. Published works by Dr. Craig Liebenson Dr. Liebenson publishes extensively and is the editor of  the book/DVD Rehabilitation of the Spine: A Practioner’s Manual (2nd ed), 2007, DVD series Yoga & Ergonomics; Core Stability Training; & Functional-Performance Training and the The Functional Training Handbook (2014). He has had books published into Spanish, Greek, Korean, Chinese, and Japanese. He worked as team chiropractor for the N.B.A. Los Angeles Clippers from 2005-2009, consulted with the M.L.B. Arizona Diamondbacks, N.F.L. Seattle Seahawks, and Boston Sports Medicine and Performance Group. He serves on the Advisory Council for Equinox worldwide luxury fitness gyms.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:20  Meet Up app: Struggles with Staying Motivated 9:15  Introduction to Craig 10:30  The beginning of Craig's interest with functional movement 13:00  Changes in the chiropractic world 15:45  How Craig helps his patients 19:30  Who are your clients? Are they mostly athletes or average people? We have an inactivity crisis- obesity, type 2 diabetes, 23:30  Craig's definition of functional training 26:20  How do you help patients from your first meeting 31:00  How can we treat pain on our own? 33:30  How inactivity can harm our bodies 34:30 Functional Movement 101 38:10  How can someone create more mobility in their shoulder via the back? 40:00 Easy exercises to stretch and relieve your body 44:00  How we evolved to stand and sit up-right 47:00  The medial collapse of the knee for women explained 50:00  What do women need to be doing for functional training? 51:45  The benefits of functional training 54:40  Craig's struggles with mobility: what he works on or wants to work on. 59:00  Connect with Craig 1:02:35  Closing comments with Rob and Devon 1:05:00  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Dr. Craig Liebenson's official website Read Rehabilitation of the Spine: A Practitioner's Manual by Dr. Craig Liebenson Check out the Functional Training Handbook by Dr. Craig Liebenson Watch Dr. Liebenson's DVDs and read more of his books here Attend an upcoming seminar or course with Dr. Liebenson Read Movement-Functional Movement Systems: Screening, Assessment, Corrective Strategies by Gray Cook LA Sports and Spine official website Like the LA Sports and Spine Facebook page Learn more about using the Meetup App Listen to the OSF podcast episode no. 87 with Dr. Kelly Starrett: How to Prevent Injuries and Improve Performance Learn more about Pavel Tsatsoulineand and Kettlebell Training Listen to the OSF podcast episode no. 107 with Karen Smith: How to Become a Top Kettlebell Instructor Learn about the life and research done by Dr. Vladimir Janda, the Father of Rehabilitation Medicine Read The Story of the Human Body: Evolution, Health, and Disease by Daniel Lieberman   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 132- Dr. Craig Liebenson: The Power of Functional Movement! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review: http://openskyfitness.com/review Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!   Build Momentum to Get Healthy Now that it's the new year, we're all coming out fresh with goals and ideas for ourselves and how we're going to make this year great. We feel like we have it all. But once we hit mid January, our fiery will and inspiration has been lost. Why is that so? How can we be so excited about a goal or idea and then it's gone from our minds? Health and wellness is a journey that can't be completed in 2 weeks. There is no end and we have to constantly work towards bettering ourselves. As you listen to this podcast, Rob shares his own struggles with finding himself on his health journey and he's not done yet either. Discovering good nutrition and creating habits to exercise through out the week takes time and motivation. We can't give up on our health goals so easily. We need to discover our inner confidence if we want long-term results.     A Healthy Journey is a Roller Coaster Ride   "We have to accept that it's going to be a journey to be healthy. The process is the result." - Rob Dionne   Our health journey is like a roller coaster ride. As the ride clicks towards the sky and highest point of the ride, these clicks are like your health goals. All these habits and things that you do to get healthy help push the momentum forward until you're on top of the roller coaster ride. Once you're on top of the ride and you go over, it shouldn't feel like you need much effort to move forward and stay healthy.  Quick fix diets like cleanses won't help you stay healthy for life. This is like being shot out of the cannon and nothing happens afterwards. But if you make healthy habits to eating nutritious foods, drink lots of water, get plenty of sleep, and exercise, then your health journey continues onward for life.   Simply Start by Creating Good Habits   "You should become so comfortable with your new health habits that you don't even have to think about doing them." - Rob Dionne   To help you build your momentum and become motivated to work towards getting healthy, simply start by creating good habits. These habits should be as effortless as brushing your teeth or checking your email right away in the morning. Choose easy tasks to make into habits such as: Drinking 80-100 oz of water each week Taking a walk every day Spending 10 minutes to meditate Adding a gree vegetable to one meal each day   Unfortunately, we can't go from being unhealthy to health at the drop of hat. Just like any other new changes we have to go through in life, being healthy takes effort and patience. Think of it like preparing for a marathon. You would never go run a marathon next week without any experience (unless you're Barney Stinson from How I Met Your Mother and we all know how he finished the NYC Marathon)   If you're going to run a marathon, you have to prepare by running a couple of miles until you're comfortable to add more and help your body get into peak racing condition. Health is the same, you can get healthy by take small, easy steps. The main point of the story is that it takes time to get comfortable with anything new. The most important part is that you're trying. Your effort is all that matters to help you get healthy and get to where you want to be.   What Healthy Habit Should I Start With?   "Start by choosing one thing that you know its going to improve your life if you're doing just one thing every day." - Rob Dionne   These habits should be easy to accomplish every day like drinking 20 oz each day or going to the gym 3 times a week. Over time, you'll want to do more and more and set new goals for yourself and be farther ahead with your health than you ever were before. Once you're comfortable with one healthy habit, it's easy to move onto the next challenge. There are 52 weeks in the year. If you try to add one new habit every 1-2 weeks, you'll be able to accomplish so much by the end of the year!   Keep Track of Your Habits with the Streaks App One way to help you keep track of up to 6 habits is by downloading and using the Streaks App. When you complete a healthy task, just swipe a streak. This will help you to create and build onto good habits with the goal of trying to not break the streak.       Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob   8:00 Find momentum and confidence by changing your mindset     13:00 Commit yourself to making small, healthy habits that last a lifetime. 21:00 It takes time to get comfortable with something new 25:20 Get motivated and passionate about one thing 34:00  Make changes in your life that are you can accomplish 39:50  The app, Streaks, to help you build good habits     44:00 Closing comments with Rob 48:30 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Check out our upcoming OSF Podcast Guest,  Director of L.A. Sports & Spine, Dr. Craig Liebenson Listen to the OSF Episode 126- How Do I Change Check out the OSF Podcast Episode 125- The Power of Intention Start new habits with the OSF Podcast Episode 115- 5 Steps to Planning a Healthy Life Get inspired to create your own goals with OSF Podcast Episode 106 - Dare to be Different Learn How to Set S.M.A.R.T Goals with the 104th Episode of OSF Podcast Check out Amy Porterfield's Podcast Learn more about the Streaks App To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 131- How to Build Momentum: Simple Strategy for Getting Started! We hope you have gained more knowledge on how to be a healthier you!

"When you get intuitive with your body, you can be honest with yourself. That honesty and intuition really have to couple together and that will be your map to help you understand where your body is going."- Zach Bitter   Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!   A Short Guide: The New Year Big Gym Rush Before you listen to the interview with Ultrarunner, Coach, 100 Mile American Record Holder, and 12 Hour World Record Holder, Zach Bitter, Rob and Devon had another special guest on the podcast this week. CEO and owner of the Los Angeles StrengthRx CrossFit Gym, Justin Schollard, discussed with Rob and Devon about what to do when the big gym rush happens in January when the New Year Big Gym Rush happens across nation. Whether you're a veteran gym goer or you're just starting to go the gym, you may find the gyms to be over-crowded, a bit chaotic, and unsure of what to do in some situations.   Read on to learn how we can all make the gym a great place to be for everyone.   Make Your Gym a Comfortable Place for Everyone Meet New People & Create a Fitness Community You might feel intimated or uncomfortable when you start going to a gym. You're not sure how to use the equipment, people are lifting heavier weights or are faster at you on a cardio machine, you don't know what to focus on etc. The best way to get comfortable at the gym, is to meet new people. Join a class that interests you such as dance, cycling, or HIIT for example. That way, you get to know other members and trainers at the gym right away. At CrossFit gyms such as Strength Rx, you can automatically sign up to join small classes with only 12-20 people per session. That way, compared to joining a 24 hour gym where you're all on your own, you have the chance to get to know others and belong to a community of people with similar goals. If you are a veteran gym member, try to go out of you way to talk to new members. Even a simple 'hello' or smile will help people to feel welcome at the gym.   Go In With a Plan A lot of people tend to wander aimlessly from one machine to the next without a real plan for the hour that they're at the gym. Instead of going to the gym with no idea what you're going to do, create a plan for yourself. Decide how many minutes of cardio you will do, if today is leg or arm day, how many reps you will do for each set etc. If you know exactly what you're going to do for your workout, you'll feel focused and confident.   Take it Easy Even if you decide you're going to the gym to walk on the treadmill rather than your neighborhood, you still have a plan and it will help you become more familiar with your new gym. To help you get started with building your own workout plan, check out our Open Sky Fitness templates here: Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.    Gym Etiquette 101- To Cycle In or Not to Cycle In? Should you ask to cycle in or wait for someone to be done at a machine? Try to cycle in! You can easily make a new friend or workout buddy at the gym by cycling in with another person. It can be intimidating, but people are usually very friendly and will let you cycle in if you ask politely. If somebody is lifting way more than you, like 2-3 plates at the dead-lift for example, it's best to let them finish their set and use the equipment when they're done.   Zach Bitter: The Life of an Ultrarunner Ever wondered what it was like to be and race as an Ultrarunner? This week, Rob interviewed Ultrarunner, Coach, 100 Mile American Record Holder, and 12 Hour World Record Holder, Zach Bitter. Find out how Zach got his start as an Ultrarunner, how to become fat-adaptive, and how Zach trains to compete in 100 mile races.   Discover Your Fitness Zone   "What I've found is that by just keeping your heart rate consistent, your body will experience enough stress so that it can adapt. But the body shouldn't receive so much stress that it need to spend so much time recovery from it." - Zach Bitter   You don't have to go all out to build your body and get faster. If you stay at a comfortable, elevated heart rate, you can easily get into the fitness zone every time you work out. To discover your fitness zone, simply subtract your age from 180. For example, if you're 40, you're fitness zone heart rate is 180. 180 - your age =  approximately your comfortable heart rate zone If you find yourself sprinting to stay at the heart rate or feel like you're just walking, tweak your speed until you find the heart rate that allows you to get a good workout in, but challenges you at the same time.   Train for a 100 Mile Ultra Marathon Zach's advice for training and competing in a 100 Mile Ultra Marathon is to have a good time, but to also be prepared for it. To train for competing in a 100 mile race, you need to design a training program that focuses on the race profile. How elevated is the land? Will you run on flat ground, up hill, or down hill? What is the terrain like? Will you be in the woods, a desert, a field? Create a program that helps you to improve specific skills that will be necessary for your race. For example, Zach finds it difficult to run down hill so he'll train specifically to help his body prepare for running under that type of condition. Have a good time and enjoy the process. If you stress too much or go out to hard in practice or the race, it can be a recipe for an injury.      Cross Training for Running Competitions Zach uses cross training as a means to help him strengthen any of his body's weak areas that need to be addressed such as the posterior chain. His cross training includes: Dead lifts Isolated hamstring exercises Back bridges Kettlebell swings Priming yoga Kinesthetics exercises   How to Follow a Fat-Adaptive Nutrition How do you get fat adapted? We've been told for decades that fat is bad for us, so it can be strange for a person who has avoided fat for most of their life to suddenly begin to start eating it more often. According to Zach, it can take a 2-4 week period to become fat-adapted. During this time, it's best not to not stress out about your training. Take advantage of this time to focus on having a combined fitness and nutrition goal to re-program your body's recognition of fuel. When you follow a fat-adaptive nutrition guideline, you are convincing your body that it's main fuel is fat, not carbohydrates.   Zach's Nutrition This is what Zach includes in his diet in order to be fat-adaptive: Breakfast Tea Coffee Coconut Milk Almond Milk Raw Honey Almond Coconut Oil Post Morning Workout/Lunch Eggs Bacon Stir fry Coconut milk smoothie with possibly: Berries Melons Sweet Potatoes Dinner Stir fry Vegetable based recipes Chicken Beef Fatty fish like Salmon Protein based meals Organ meats that are nutrient dense Non starchy vegetables: Spinach Peppers Beets Avocados Starchy vegetables on high carb days such as sweet potatoes   Become a  Fat-Adaptive Runner  When you transition to being fat-adaptive, you don't have to stop workout out completely, but be honest with yourself. Go easy on yourself because you're body is going through a lot of stress by focusing on eating fats rather than carbs. Your body has to adapt to eating fat and adding exercise can put your stress too high.  You'll notice your body changing when you feel tired and grumpy as you experience the "keto flu." After the switch, you'll feel a lot more energetic.     Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:50 Introduction to Zach Bitter 3:50  Dealing with the busy New Years gym rush 8:30  How to get comfortable at the gym when you're a new member 13:30 Find people to encourage you and hold you accountable with your new gym goals 14:40 What equipment to use when you're a beginner and how to do a super set. 17:00 When should you go to the gym? 17:40 Gym Etiquette 101 23:30 Interview with Zach Bitter 24:10 The beginning of Zach's racing career 27:40  What does it take to train for an ultra run? 29:00  Keeping up a heart rate pace through training for ultra runs 30:45  What do you do to keep your heart rate down? Do you do interval training or sprints? 34:00  Find a comfortable heart rate zone for you. 35:15  What is the approximate heart rate for runners who can run 4 minute miles in a marathon? 36:25  What training do you do for an ultra marathon? 39:00  How do you train by running on just a track? 44:00  What's your mental focus for ultra marathons? 45:30  Zach's struggles during ultra marathons 47:20  Do you including any cross-training when you're preparing for ultra marathons? Is there a standard ratio of endurance vs strength that's relative to your goals? 51:00 What does your programming look like during the week? 53:30 Finding Your Inner Fitness Intuition  59:20 What does 'fat-adaptive' mean? 1:02:20  What does your nutrition look like each day? 1:08:00 Why Zach decided to keep dairy out of his diet 1:11:10  How does your digestion affect your training? The importance of food for your training and performance. 1:16:30  How does one transition from getting energy from fats rather than carbs? How can a person do that when they're a distance runner? 1:25:00 What does a typical pre-race  and post-race meal look like for you? How many carbs do you eat on a daily basis vs an event day? 1:33:45  What's next for Zach and ultra running events 1:35:30  Contact Zach to be your running coach! 1:37:25 Closing comments with Rob and Devon 1:39:05 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Check out the official website of Zach Bitter Find out how Zach can become your Running Coach Zach's upcoming races for 2017: Rocky Raccoon, Huntsville, TX (Feb 4) Western States, Auburn, CA (June 24) Javelina Jundred, Fountain Hills, AZ (Oct 28) Desert Solstice, Phoenix, AZ (Dec 9) Check out our upcoming OSF Podcast Guest,  Director of L.A. Sports & Spine, Dr. Craig Liebenson Strength Rx CrossFit Gym in Los Angeles, California Learn more about the MINDBODY App to help your members reserve a spot in a gym class! Read about fat-adaptive diets with Dr. Jeff Volek and Dr. Stephen Phinney in The Art and Science of Low Carb   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 130- Zach Bitter: Life of an Ultra Runner! We hope you have gained more knowledge on how to be a healthier you!

"Any workout is a stress on the body. When you put that stress on the body, it needs to adapt to it in order to grow. Just like normal stress, we use it to grow and improve ourselves. Whether it's stress from exercise, jobs, or life in general, we need recovery." - Rob Dionne   Join The Open Sky Fitness Podcast Facebook Page! That's right! We have an Open Sky Fitness Podcast group where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!   What Do You Do if You're Bored with Your Workout? We had a great question on the OSF Closed Facebook Group about what to do if you're bored with your current workout? What to do to switch things up or see results again if you're stuck in a rut. The response from our OSF Facebook group members was overwhelming and we'd like to share some of their suggestions here: Rediscover your WHY- What is your ultimate intention and why are you doing what you're doing to reach your goal. Do something different - Take a break from what you're doing (maybe every 4th-6th week) and do something new or fun with your workout - swim, dance, bike, or do yoga for example. Join a fitness group - take a fitness class such as yoga or Zumba or a join of group of people who enjoy doing the same thing as you such as a running club, cycling group, or Master's swim team. Get a new workout program - Either create a new program on your own or ask someone else to write a new program for you. This new program should still help you work towards your fitness goal. Find a lifting or workout partner - It will be fun to do a workout with someone else and they will also hold you accountable to your goal of going to the gym a couple of times a week or completing a goal.   The Path to Active Recovery From Stress   "Active recovery is being present with yourself and understanding what your body needs." -Rob and Devon Dionne On this week's episode of Open Sky Fitness, Rob and Devon took some time to discuss how we can use active recovery from stress to help re-build and energize our minds and bodies. You may think the best recovery is just to completely stop what you're doing and rest, but best recovery is one that still keeps you in motion with your goals and intentions. "Our bodies need continual active recovery rather than taking a complete rest period." - Devon Dionne   What is Active Recovery for Fitness? You can still keep up with your fitness goals while recovering by staying active on a daily basis. For example, if you're working out a lot by lifting heavy weights or doing intense cardio activities such as running, biking, and swimming, take a rest day and do a different, but fun activity. Active recovery for fitness can be joining a dance class, hiking, yoga, or surfing. It can be any other physical exercise that you enjoy doing. The main thing to remember is that it can be any form of physical exercise as long as it's n0t intense, but allows your mucles to function and rest at the same time.   Active Recovery from Stress   "We have to get over the idea that our stress or physical pains are happening because it's just the way that we are. There has to be something that's causing you to feel the way you are and you can put an end to it by discovering the root of the problem." - Rob Dionne   3 Different Types of Stress According to the American Psychological Association (APA), we can experience 3 different kinds of stress: Acute Stress, Episodic Acute Stress, and Chronic Stress. To intentionally begin active recovery from stress, you need to take something with yourself to discover what type of stress you are experiencing.    Acute Stress Acute stress is the stress that we experience on a day-to-day basis. It's the stress that comes and goes away in a short amount of time. Receiving a speeding ticket or having a bad interaction may cause you to experience acute stress. If you are not a regular skier, going skiing all day can also cause acute stress on the body because it's a sudden, abrupt stress that your body has to adapt to in a short amount of time.   Episodic Acute Stress Episodic acute stress happens to those are frequently stressed because they take on too much to do at once and blame themselves if things go wrong. They're often in a hurry and will feel overly anxious on a regular basis. The APA website puts people who have episodic acute stress into two groups: Type A and Worry Warts. People who are Type A will self-inflict stress onto themselves by following a tight schedule on purpose. They may suffer from migraines and constant tension to the point that they body just shuts down on itself. Worry Warts are pessimistic and constantly worrying about the future and afraid that nothing will work out the way that they want it to happen. They may feel anxious and depressed. Episodic acute stress can happen from numerous souces: Learning from watching how our family handles stress Work Relationships A 9-5 hour daily job Working 60+ hours per week Being a stay at home mom and constantly driving children from one place to the next. Those who self-inflict stress upon themselves may wear it like a badge of honor. They believe it's a positive thing that the more you work, the better yo are as a person because you do so much. However, this mindset will just cause you to experience more problems in the future because you are doing so much. No one can have a perfect schedule or happy life by doing so much at once that it cause unnecessary stress.   Chronic Stress Chronic stress can tear people down. It can greatly affect those who are dealing with constant stress that is making them feel like there is no hope or escape from it. Chronic stress can happen because of a job that you hate, not feeling appreciated by others, feeling trapped, or being in abusive relationships with others. People who are located in areas of constant war and repression will also experience constant chronic stress.   How to Cope with Episodic Acute Stress Because episodic acute stress is self-inflicting, you and only you have the power to turn things around for yourself OR with the the help of another person if you don't know how to change your life. The first step to coping with episodic acute stress is to recognize that you have it and you need to take responsibility to change it.   How to Actively Recover from Stress with Good Intentions   "When you pick your active recovery, it should be in line with your intentions and goals in life." - Rob Dionne   A couple of weeks ago, Rob and Devon discussed The Power of Intention to help us achieve our goals and live the life that we want to be in every day. When you think about what your intentions are for yourself, you want to try to create a life that you would love to be in every day.  Here is how you can use the power of intention to help you actively recover from stress:   List All of Your Favorite Things Listen to yourself and make a list of all the things that you love that also help you become more present with yourself and with others. Don't list anything that causes you to tune out such as: binge watching TV, going out a lot, or binge eating and drinking.   Schedule Time to Give Yourself More Self-Care Set aside a certain amount of time to solely focus on giving yourself more self-care. This can be either daily or monthly. Think about what is holding you back from achieving what you want and then purposefully create a schedule that helps you spend more time focusing on you and your goals. You should be creating a life for yourself that allows you to have more time for yourself.   Think About What Brings You Pure Joy Make a list of all of the things that truly bring you joy or anything at you enjoy doing. Next, break them down into time categories of how long each thing takes to do: 5 minutes, 1 hour, a fully day? Include anything that you can do a couple of times a day, per month, or each year. Some daily activities to help break up your stress may include: Walking A short workout Journaling Reading Praying Meditating During the week, you can enjoy: Favorite outdoor activities Crafts such as pottery or knitting Catching up with friends or family Classes Try to include anything that helps you to stop for a moment during your week to just be present with what's going on with you.   Schedule Time for Relationships Make sure you set some time aside to focus on building relationships with your family and loved ones. Choose a couple of hours or full day to cook dinner together, go out on a date, or simply making a habit of eating dinner together at the dinner table.     What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 4:00 Facebook group question- What do you do if you're bored with lifting? 10:10  Active Recovery from Stress 12:30  The three different kinds of stress that we deal with 19:00 How to deal with episodic stress 21:00  What mistakes do we make when we try to relieve our stress? 24:00 How to deal with your stress with good intentions 26:00  How is binge watching TV shows giving any value to your life? 28:40  What's a good plan for active recovery from stress? 40:30 How to set yourself up for active recovery from stress 46:00 Closing comments with Rob and Devon  51:05 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Check out our upcoming guest: Ultrarunner, Coach, and 100 Mile American Record Holder, Zach Bitter American Psychological Association- Stress: The Different Kinds of Stress Listen to Episode 125 of the OSF Podcast: The Power of Intention Listen to Episode 126 of the OSF Podcast: How Do I Change? To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 129- Active Recovery From Stress! We hope you have gained more knowledge on how to be a healthier you!

Please leave a review: http://openskyfitness.com/review Join The Open Sky Fitness Podcast Facebook Page! That's right! We have an Open Sky Fitness Podcast group where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!    Your Health and Wellness This Week: Strength Training & Self-Care On this week's episode of Open Sky Fitness, award-winning journalist,  certified strength and conditioning specialist, and author, Lou Schuler, spoke to Rob about his career and life experiences about getting fit and staying fit for life. Lou has had a career in the fitness journey for more than 20 years and has witnessed major changes and trends in the world of health. But before we get into the interview with Lou, Rob and Devon share some self-care topics. Learn what it means when you judge other people, how you can turn your focus back to you, and when is a good time to help other people in need. Lou Schuler's Fitness Advice On this episode, you'll learn what it was like for Lou to start lifting weights as a teenager with minimal sources available compared to the immense amount of information that you can find today on the Internet and in magazines. Today, As Lou reaches 60 years of age, he's realized that his focus on strength training and fitness has shifted compared to when he was younger. Lou currently works out about 3 days a week and focuses on core stability training and mobility training. By focusing on more isometric exercises, Lou has been able to focus on improving his balance while still staying strong, stabilizing the muscles, and avoiding joint pain. Growing Stronger Over Time Whether you're just beginning to strength train or you're returning to it after a break, it's important to start with the basics and progress over time. Lou's advice is that you shouldn't feel that you need to speed up your workout to lift heavy weights or take on a Cross Fit class. Don't do anything intense until you've mastered the basic movements. Back to the Basics of Strength Training Even if you've been lifting for years, going back to basics with a program that includes completing 2 sets of 12 repetitions can be fatiguing because your body has changed over time and it's not used to doing this exercise.     Staying Strong for Life When we're young, and especially if we're involved in sports, we can feel unstoppable. It's a great sensation to feel like you're unbreakable and don't have any limits when it comes to pushing your body's limits. On the other hand, not matter what our age is, we all need to take care of our body's health for life Athletes try to lift more than they can really handle and that's where injury comes into play. As we age, just like Lou, different types of strength training and balancing exercises come into play. At some point in our lives, we begin to prioritize exercises that help us to stabilize our body and condition the muscle to help reduce any type of future injury. If an injury should occur, we want to make sure that our body is strong enough that we can recover quickly.   Staying Healthy With Age   "There is no turning back the clock. I'll never get back the body that I used to have when I was 30, 40, or even 50. There's just no way." - Lou Schuler   A lot of people may believe that they can have this same body forever by taking a special pill, but we have to realize that our bodies will age and we cannot workout at the gym in the same matter that we did when we were younger. As we get older, it can be discouraging to think about everything that our bodies used to be able to do when we were younger that we cannot do now. However, the best thing about gaining experience with fitness and strength training over time is that we know our bodies better than we did before. Now we can suspect when an injury might come up, we know when to slow down, and we recognize when we've reached our limits. We just have to treat our bodies well over time and take care of it the best we can through fitness and nutrition.    About Lou Schuler   Lou Schuler is an award-winning journalist, a certified strength and conditioning specialist, a contributing editor to Men’s Health magazine (you can find most of my articles here), and author or coauthor of many popular books about diet and strength training. Lou's latest book, Strong, came out November 10, 2015. He and Alwyn Cosgrove wrote it as a follow-up to The New Rules of Lifting for Women, which is by far the most influential of the five books in the New Rules of Lifting series. Lou also wrote The Lean Muscle Diet with Alan Aragon, which came out in December 2014, along with The Book of Muscle (with Ian King), The Home Workout Bible (with Mike Mejia and many other contributors), and The Testosterone Advantage Plan (with Jeff Volek, Mike Mejia, and Adam Campbell). Lou recently self-published his first novel, Saints Alive, and he is a coauthor of How to Get Published: Writing Domination in the Fitness Industry, which he wrote with Sean Hyson and John Romaniello for all the trainers and nutritionists who’ve asked him over the years how to break into his field.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 4:00 Judging others and what that says about you 11:00 Taking the opportunity to focus on yourself 13:00  Being proactive and eating healthy during the holiday season 21:00 Introduction to Lou Schuler 21:30  Lou's book series: The New Rules of Lifting 27:00  Men & Women: What's the potential for gaining muscle? What programs can they do? 29:30 How much should we lift to gain upper body strength? 31:30  Different fitness programs for different reasons 32:30  Lou's background 36:10 What sources were you relying on for fitness advice when you were a teenager? How did you learn how to lift? 39:00  How did you become a journalist for fitness articles? 42:30  Where is the best place to start for strength training basics? What should we focus on? 49:00 The state of mind as we age and how we see fitness 52:50  How has your fitness regime changed over the last 20 years? 56:40 The mentality around fitness and strength training for athletes 58:00 At 60 years, what is your workout like? 1:03:00 What do you do when you get bored with lifting? 1:11:00 What is your style of eating? 1:13:40  How can people get in touch with you? 1:15:00  Closing comments with Rob and Devon 1:16:35  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW:   The Open Sky Fitness Podcast Group on Facebook Lou Schuler's official website The New Rules of Lifting website Check out our upcoming guest: Ultrarunner, Coach, and 100 Mile American Record Holder, Zach Bitter Learn more about Dr. Peter Harms' research and findings Read The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove   The latest book from Lou Schuler and Alwyn Cosgrove, Strong Learn more about Alwyn Cosgrove on his official website Dave Draper's body building career Bill Starr's 5x5 Training Guide To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 128- Strength Training Made Simple with Lou Schuler! We hope you have gained more knowledge on how to be a healthier you!

Join The Open Sky Fitness Podcast Facebook Page! That's right! We have an Open Sky Fitness Podcast group where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!   Upcoming Open Sky Fitness Podcast Guests: Zach Bitter and Lou Schuler This Thursday, December 22nd, Rob will be interviewing two upcoming OSF Podcast guests: ultra runner, Zach Bitter, and award-winning fitness journalist and author, Lou Schuler. If you have any questions you would like to ask them, email us at [email protected] or [email protected]. You can even record you own question on the Open Sky Fitness website. Just click on the "Send Voicemail" button on the homepage. It's as easy as that! Zach Bitter Lou Schuler                       Healing from DOMS: Road to a Healthy Recovery There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn't help the pain go away. Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week's episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover.   Healthy Snacks: Dark Chocolate Not only has DOMS been a topic of conversation on the OSF Facebook group, but healthy snacks have been a hot topic as well. One of the best healthy snacks you can eat is dark chocolate. Yes, you read that right. Dark chocolate has amazing benefits for our bodies. Tune in as Rob and Devon share what ingredients to look for in a dark chocolate, what ingredients to avoid, and how dark chocolate can boost your overall health.   Why Dark Chocolate? Dark chocolate is a really great source of micro nutrients, vitamins, and minerals such as: Iron (good for those who are anemic) Copper Magnesium Fiber Potassium Phosphorus Zinc Selenium It also bioflavonoides which help protect you against the sun.   Best Dark Chocolate Ingredients When looking for a great, healthy dark chocolate, the ingredients should include: 85% and above amounts of cacao whether it's a butter, liquor, mask, or pastel Natural vanilla extract Low amounts of sugar Coconut butter or cream (sometimes included to make it creamier) Avoid any dark chocolate products that include: High fructose corn syrup (common in popular brands like Ghirardelli) Artificial flavorings Vanillin (the artificial version of vanilla extract) TBQ preservative Partially hydrogenated oils (aka trans fats) Soy lexatin (common in chocolate and it's a thick gummy part from soy to keep the chocolate together) If the dark chocolate includes this ingredient, make sure it says non-GMO   How much dark chocolate can you eat? Just have a square or two squares with something else like fruit (blueberries and cranberries) or yogurt or nuts for a delicious snack.  There is caffeine in chocolate so try to avoid it at night. If you eat dark chocolate with blueberries, the chemicals in the chocolate can actually help increase the fruit's antioxidant level by a large amount.   What is DOMS? Delayed Onset Muscle Soreness or DOMS is the feeling of intense soreness that you feel within 24-48 hours of working out. It peaks during the first two days and can last for about 4-5 days afterwards as the pain slowly decreases. It usually occurs after you lift heavy weights or have completed an eccentric exercise.   What Causes DOMS?   "Muscle tears are necessary to build stronger muscles, but the pain that goes with it in the training process is a trauma that your body is not used it and it has to adapt." - Rob Dionne   There are many theories behind what cause DOMS, but scientists do not have an exact answer for us. In fact, no one truly knows what causes DOMS or how to speed up the healing process. One common belief is that DOMS happens because of a build up of lactic acid in the muscle after a workout. The lactic acid blocks circulation and creates soreness. However, what most likely causes DOMS is probably the tears in the micro muscle fibers that have to be repaired. Muscle soreness really isn't a bad thing. In fact, the muscle tears  that cause us to be sore are necessary to build stronger muscles. If our muscles are not broken down from a workout, then the repair process cannot happen to build our muscles. Common causes of DOMS includes: Lifting weights Jogging Plyometrics or jump training Eccentric exercises Physical stress Metabolic stress Other forms of stress on the body   What Can Make DOMS Worse? The following can make DOMS worse and difficult for your body to heal: Dehydration Vitamin D deficiency Sleep deprivation Mental stress Emotional stress Poor nutrition Caffeine It's very common for people to have a Vitamin D deficiency. If you believe you may have this, you can take a supplement. Poor nutrition and caffeine is linked to sleep deprivation. If you drink a lot of coffee or other caffeinated beverages throughout the day, you probably won't be able to sleep and therefore your body will not be able to recover.   The Differences Between Eccentric, Concentric, and Isometric Exercises Eccentric exercises focus on lengthening the muscle in a controlled motion. As you lower the weight down from a bicep curl, you lengthen your muscle. A strong lowering motion can easily be too hard on the body. This action can over stress your muscle to the point that it can potentially tear it and cause DOMS. Concentric exercises focus on pulling and shortening the muscle. One example is a bicep curl. With each bicep curl, you are putting stress on the muscle by pulling it up and shortening it. Isometric exercises are caused by holding a position for a couple of seconds. Isometric exercises include doing a plank exercise or freezing your position during a bicep curl to keep a muscle active.   Side Effects of DOMS Side effects of DOMS includes: Pain Swelling Stiffness Soreness Muscle tenderness Strength loss Inflammation Weakness Nausea   Recovering from DOMS   "Having DOMS is like having a cold. You can't get rid of it; you just have to let it run its course. The only thing you can do is to take care of yourself during the process and make sure you're not over doing anything to prolong the recovery stage." - Rob Dionne   How long do you need to recover? It's really up to your body. If you bench press 100 lbs and go back to the gym 2 days later and you can only bench press 85, then you didn't give your body enough time to recover. You should give your body enough time to recover so that the next time you're still able to bench press 100 lbs or a bit more.   Preventing DOMS To best thing that you can do to heal DOMS is to simply prevent it from happening in the first place. To prevent DOMS, you can do two things: 1) Ease into a workout program. 2) Warm up with specific movements. Easing into a workout program Take your time easing into your workout program. It may take weeks or months for you to finally get to a point where you're comfortable with pushing your body with a cardio or weight lifting workout. Even if it's just beeen a couple of weeks or months since you've been to the gym, take your time to ease yourself rather than going at it full force. A lot of former athletes make the mistake of thinking that they can take a break from training and continue right where the left off before.  You'll still feel sore after an easy workout, but no to the point that the pain is unbearable for 4-5 days like with DOMS. Warm up with specific movements Some studies have shown that by taking the time to warm up specific muscle groups before your workout can help prevent some of the pain caused by DOMS. When you warm up, you create an elasticity in the motions. Before you get into your full workout, do a jog and do a couple of sets of super light weights (squats, bench press). Tumeric has also been shown to help with DOMS by adding it to your beverages or including it in recipes. It's been said that the body can better absorb it if pepper is mixed in. What About Stretching and Massages? Stretching is essentially doing the same thing as a massage. It can help with temporary relief and has a beneficial impact overall for your body, but it will not impact your DOMS. When you have muscle tears, tendinitis, or inflammation, stretching is not really the best thing and it can create more pain. Instead, a trigger point release is better by massaging the muscle and pining the muscle and moving it through a range of motion and releasing the pressure. Release the tension by lengthening the muscle and help improve your range of motion. Sometimes recovery just takes time and you have to be patient. DOMS is just your body adapting to your muscles recovering and growing.    Temporary Relief from DOMS There is no exact cure for DOMS, but there are several steps you can take to help give your body temporary relief from the pain. Besides massages and stretching, Ibuprofen, other NSAIDs, and icing can help take the pain away for a moment, but they cannot heal the body. In fact, ibuprofen and icing make the situation worse by stopping the healing process that happens when inflammation is trying to help heal and rebuild muscle tissue. Epsom salt baths, compression garments, and water will not help cure DOMS either. Compression garments will actually block the flow of circulation in your muscles and don't have an impact on DOMS. Water is very important to help you stay well hydrated, but will not have an affect on DOMS either. The best thing to do is try to prevent DOMS from even happening in the first place.  What if the Muscle Pain Lasts for Weeks? If your DOMS lasts for weeks, then you may have torn a muscle or have another sickness in the body such as a Vitamin D deficiency. If you've torn a muscle, it may take much longer for your body to recover. It's common to have a Vitamin D deficiency and it's recommended to take a year round Vitamin D supplement.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:40  Healthy snacks: What to look for and what to stay away from with dark chocolate 16:10  DOMS: Delayed Onset Muscle Soreness 18:00  Side effects of DOMS 21:50  What causes DOMS? 24:00  Actual causes of DOMS 32:00  What doesn't help DOMS- NSAIDS, icing, and water and more 46:15  What makes DOMS worse? 51:30  What can you do to help prevent DOMS? 58:00  Closing comments with Rob and Devon 1:03:55  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW:   The Open Sky Fitness Podcast Group on Facebook Check out our upcoming guests: Ultrarunner, Coach, and 100 Mile American Record Holder, Zach Bitter and award winning author and journalist, Lou Schuler Listen to Episode no. 87 with Dr. Kelly Starrett: How to Prevent Injuries and Improve Performance Listen to Episode no. 97 with Dr. Loren Cordain: The Origin of the Paleo Diet Listen to Episode no. 112 with Dr. Jonny Bowden: Breaking Down Cholesterol and Nutrition Myths Learn more about Dr. David Nieman's research on ibuprofen  Learn more about Tim Ferriss To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 127-  DOMS: Delayed Onset Muscle Soreness? We hope you have gained more knowledge on how to be a healthier you!

Change Your Life with Healthy Habits   "The intention is not the goal. The intention has to be the thought process behind the goal. Your intention should always include being joyful; especially when we're talking about health and improving your life. We often forget that this is a gift that we're giving to ourselves. Being healthy has nothing to do with anyone but ourselves." - Rob Dionne   Last week, Rob and Devon discussed how the power of intention can help navigate our health and wellness in the direction that we want to go. It can be difficult to change our ways because we're often looking for that quick fix to drop weight and be healthy for a short amount of time before going back to our old ways. Fortunately, it's really not that hard to become healthier. You just have to make changes, be persistent, and have patience.  A healthy lifestyle is truly a gift to ourselves and we can enjoy the process by taking in each moment and achievement.  We don't have to be hard on ourselves  to see our health improve. We just have to swap our unhealthy habits for healthier ones. In fact, if we follow the 80/20 rule, 80% of our health benefits happen just because we make a 20% effort to change our ways on purpose. This week, Rob and Devon share the same healthy habit tips that they tell their clients. With these easy health hacks, you can start implementing changes today to build a stronger, healthier body.   How Can I Begin to Change?   "We like to try to change everything at once and that's what most people do when they start a diet plan. This is why they end up crashing and burning because they try to go from 0 to 100 overnight. It's impossible to do that." - Rob Dionne   Let's face it, we're used to instant gratification, but we need to have patience if we want to get healthy the right way. When we follow the route to being healthy, all we have to do is just focus on 1-3 changes each week. If we try to do too much at once like suddenly trying out a Ketogenic Diet, it can be too much on us and we're likely to quit and fall back into our old habits. If we focus on even just one change instead of changing everything we do, all of the pressure and anxiety easily goes away. It may sound too good to be true, but focusing on just even one task can provide a long-term benefit your health, relationships, well-being, internal thoughts, career, and more. Take each week at a time to focus on 1-3 changes. You can choose to focus on just 1 very difficult task for the week OR maybe have 1-2 easy tasks and than the third is intermediate.   Change Your Nutrition   Weeks 1-2: Food Journal and More Water The very first two things that both Rob and Devon recommend that their clients do if they want to eat better is to keep a food journal and to begin drinking more water. Even before they meet with Rob and Devon, each client fills out their 3-day food journal. Not only does this it help you keep track of your diet, but also your emotions, hunger levels, moods, physical changes, and digestion. This will really help you recognize which foods may be affect your mind and body. In addition to adding a food journal, add more water to your diet during the first or secondweek. You should try to drink around 80-100 ounces each week. To help keep track and motivate you to drink more water compared to coffee, soda, energy drinks etc., place 5 rubber bands at the bottom of your water bottle. Every time you drink a full 20 ounces, move one of the rubber bands to the top of the bottle.   Week 3: Add in Non-Starchy Vegetables When you want to change your lifestyle, focus on adding healthy habits and not taking anything away. Because you're so focused on creating healthy habits, you're not focusing on other things. To make these healthy habits part of your new lifestyle, you have to add and add more things until there's no more room for any of your past bad habits.  These habits might include drinking too much coffee and soda or eating too much process food for example. During the third week, Rob and Devon's clients begin to focus on eating better foods for their diet by beginning with non-starchy vegetables such as: Broccoli Asparagus Cauliflower Onions Peppers Artichokes Eggplant Heart of palm/Palmito Snow peas Celery Radishes Mushrooms If you're not used to adding vegetables to your diet, begin by just adding one non-starchy vegetable to your daily diet and increase the amount of vegetables over time. Try to get to the point where you're eating non-starchy vegetables with each meal or 4-6 servings per day. If you're not a big fan of vegetables nor fruits, take a daily multi-vitamin or supplements to ensure you're getting all the nutrition that your body needs.   Week 4: Add in Protein During the 4th week of you health makeover, add in 1 source of protein a day: Beef (grass-fed if possible) Fish Chicken Pork Eggs Beans Quinoa Broccoli   Week 5: Add in Healthy Fats During the 5th week, top off you diet by adding healthy fats: Fish oil High fat fish like Salmon Avocados Avocado oil Coconut oil Nuts By the end of your 5th week, you should have implemented all of the following changes: Keeping a food journal Drinking 80-100 ounces of water each week Eating non-starchy vegetables Eating protein Eating healthy fats   Life Changes with Exercise Once you have a hold on nutrition, make exercise a habit to add to your daily week. Again, you want to take small steps. There's no rush to begin training for a marathon right off the bat. Before you hit the gym, focus on exercising at home by building your own home workout. Even just taking a ten minute walk every day during the week can be life changing. Once you've created a home workout for yourself, do that once a week. Then two the next week, then 3 HIIT workouts the following week. Before you know it, the next step will be to look for a gym to go to!   Implementing Lifestyle Changes To fully implement your new lifestyle changes and commit yourself to them, write it all on paper. For example, you can write down what your intentions are, what your schedule is, or what healthy habit you want to add this week all in your fitness journal. Create a schedule for everything: when you sleep, wake up , cook dinner, have meetings, and even time to relax. Use your time to relax to think about what you're grateful for, mediate, or write in your thoughts in your journal. These tasks can help put you in the right mindset to focus on the positive rather than the negative and prepare you to take on a new day. If you want someone to be there with you each step of the way, ask a friend to be your accountability partner and to help you keep in check with yourself.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 10:20  How do I change? 16:00 It's okay not to focus on everything at once. 18:30  Don't forget to have intentions to follow through with your new, healthy habits 20:20  How to change your nutrition 25:10 Constantly add things in, don't take things out 26:00  Weekly nutrition add-ins 33:20  Life changes with exercise 36:00  Implementing lifestyle changes 41:00  Closing comments with Rob and Devon 48:20  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Check out our upcoming guest: Ultrarunner, Coach, and 100 Mile American Record Holder, Zach Bitter Listen to OSF episode 21 TALKIN’ SLEEP AND NUTRITION WITH SHAWN STEVENSON Listen to OSF episode 125 THE POWER OF INTENTION Listen to OSF episode 117 KITCHEN CLEAN OUT HACKS for Nutrition Month Listen to OSF episode 79 DAVID ALLEN: THE IMPORTANCE OF TIME MANAGEMENT To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 126- How Do I Change? We hope you have gained more knowledge on how to be a healthier you!

Make Yourself Present with Good Intentions On this week's episode, Rob and Devon discuss how good intentions have a more powerful impact our lives compared to just goals. As you tune in, learn and take notes on how you can set new intentions for yourself with an easy, 4-step process. Throughout the podcast, Rob and Devon share personal stories about how they've learned how to set good intentions for themselves.   Intentions vs. Goals   "Goals are the external results and intentions are your external connections to yourself." - Rob Dionne   A lot of us enjoy the process of goals, but when we meet the end date, the final result can be frustrating. To really succeed in your goals and to feel accomplished, you have to have an intention behind it.   What is an intention? Intention is a way of being in the present. It's all about focusing on HOW you're going to complete your goal or HOW your going to create a mindset around doing something. Intentions give you a WHY and a purpose for completing goals. Maybe your goal is to lose 10 pounds, but your intention is why you want to do that. Is it to be more healthy? To have more energy? Allow yourself to be present with the process with each intention! Intentions are your external connections to yourself. A lot of people feel a sense of loss after they complete a goal, but intentions can help move you forward towards what you want to work on next so that you're constantly setting new S.M.A.R.T. Goals for yourself.     What is a goal? Goals are something that you're trying to do to achieve a result in the future. They are the external results. A goal can move you forward, but the happiness relies on whether or not you accomplish that goal. We can be so hard on ourselves for not completing a goal such as losing a certain amount of weight. However, what's more important is to notice other changes in yourself thanks to all of your hard work-your energy, digestion, new abilities etc.   Different Types of Intention   "You either win or you learn. There is no lose." - Rob Dionne   There are three different types of intention: immediate, short-term, and long-term. From here on out, any goal you make has to be aligned with your new intention.   Immediate Intentions Immediate intentions can take place the very moment when you wake up in the morning and set an intention for just that day. For example, you might wake up and tell yourself, "I'm going to try to be really present today. I want to focus on being more grateful today."   Short-term Intentions Short-term intentions last from a couple of months to a year. During this time, you take a step back to really look at yourself and make a commitment to improve something in your life. Have an intention for the year for yourself. Take a look at what you NEED and what you WANT. Short-term intentions can be applied to anything: health, careers, relationships etc. Especially if you're in pain, you're sick, and your health really needs attention; make sure you're giving yourself what you need before you give to others.   Life-long Intentions Life-long intentions are broad and something that you can focus on for your entire life. Some examples might be: Build a family and create friendships with those you support and those who support you back. Inspire others and be around people that inspire you. Have empathy for not only others, but for yourself as well. Life-long intentions don't have to be complicated and they're quite simple.   4 Steps to Create a Good Intention   "Be curious about your feelings and be present with them." - Devon Dionne   Creating a good intention does not have to be complicated. Devon and Rob have put together a 4 step process to help you create a good intention for yourself.   1) Discover Who You Are Spend some time with yourself to think about who you are and where you feel unempowered in your life. If you don't feel like you can discover yourself on your own, you can talk it over with someone you are close to or with a therapist. You may feel unempowered about your eating habits (do you have self control over eating unhealthy foods), time management, health, and relationships. Learning about this is important to help you discover who you are and where you're at in your life.   2) How Are You Being? How do you treat yourself? What actions do you take? Are you thoughtless, unloving, or disconnected to who you are? How do you treat others; especially the ones that you love the most? Do you show up for the relationship or are you unloving, cold, distant, and even self-absorbed?   3) The Cost of Being This Way How are your actions making you feel? Are you exhausted, ill, angry, negative? Do you feel like you're letting other people down? Do you feel alone or disconnected with your loved one? How does this affect you physically? Do you harm your body? Are you eating nutritious foods and exercising regularly? Or do you ignore your body? How is your mental health? Do you feel anxious, depressed, or confused? How does everything make you feel?   4) Set a New Intention for Yourself   "Give love as a gift. You have to love yourself first before you give of yourself to others." - Rob Dionne   The best part of this process is that now you get to make a 180 turn and set a new intention for yourself. Examples of intentions might be to love with all of your heart or to give love without any expectations from other people. Start with this thought: "I am going to be ________________." For example: I am going to be more loving. I am going to focus on myself and my family before helping others. I am going to be more empathetic. I am going to be more health conscious. I am going to be more present for my clients. Once you've established good intentions for yourself, you can start to set S.M.A.R.T. goals. Just remember that any goal you make has to be aligned with your new intention.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 7:00  Why do some people enjoy the process of completing goals while others struggle and fall short? 8:30  Goals vs. Intention 12:00 Having goals without intentions: Rob and Devon's experience on the Road to Hana in Maui 20:00  Having intention is more important than having goals 23:00  Different types of intention: immediate, short-term, life-long intentions 25:50  Devon's current short-term intention 29:00  How to implement intentions and be present with yourself 33:00 Life-long intentions 34:30  How to create a good intention in 4 steps 51:40  Closing comments with Rob and Devon 52:30  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook How to Set S.M.A.R.T. Goals-Episode 104 Craig Ballantyne: How to Create a Perfect Day- Episode 91 The Perfect Day Formula by Craig Ballantyne How To Set Goals: Ultimate Goal Setting Guide to Having Your Best Year Ever by Craig Ballantyne The Artist's Way: A Spiritual Path to Higher Creativity  by Julia Cameron Road to Hana in Maui, Hawaii The 7 Sacred Pools along the Road to Hana in Maui, Hawaii To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 125- The Power of Intention! We hope you have gained more knowledge on how to be a healthier you!

Please leave a review at openskyfitness.com/review Join Us for a 10k Holiday Fun Run! Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details. November Nutrition Month: Week 8-Dogmatic Approach to Nutrition   One of the members of our Open Sky Fitness Podcast Facebook Group shared her experience watching on a documentary on Netflix called "Food Choices."   It's great to learn about different diets and to be well informed about what you're eating. We want you all to know that there is not just one correct way to eat healthy. This prompted Devin and I to want to talk about why using a dogmatic nutrition approach is so problematic. If you watch this documentary, you will see that it uses a one-sided, dogmatic approach to nutrition. This approach basically uses scare tactics to teach people that the only way to live a healthy life and help the environment is to follow a plant-based only diet. What this documentary could have focused on instead is why we should always approach nutrition with an open mind and look at different facts, arguments, and discussions.   Nutrition Topics for October and November October: Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out Hacks Deciding to make a change towards turning your life around by eating better, exercising more, and becoming an overall healthier you can be liberating, but also challenging. A health journey is much easier when there is someone there to support you each day. But what do you do if the people closest to you aren't 100% with you for your health goals? How can your family and relationships continue to grow when you want to make significant life changes? What can you do to help your loved ones eat better too? Where do you even begin talking to them about living a healthier life? As part of our October Nutrition Month, this week, Wellness Author and Health Coach, Michael Tamez, joins Devon and I as we share our favorite nutrition tips for the family. Have a specific question about nutrition? If you have any specific questions or concerns about nutrition, contact us by email at [email protected] and [email protected]. Talk about nutrition with us! We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation https">Nutrition Tips for Your Family Week 4- Convenient Foods and Meal Prep Hacks November: Week 5- How to Hack Your Diet: Carb Cycling and Fasting Week 6- Keys To A Healthy Gut Week 7- Hot Topics: Gluten and Sugar Week 8- The Problem with the Dogmatic Nutrition Approach   The Evolution of the Human Diet   "We're constantly learning more  each day about nutrition and we need to be open for change." - Devon Dionne   The human race has been developing for thousands of years and we are still evolving to find the best nutrition for ourselves. In accordance to different cultures and environments, groups of people will always follow different diets that are the best for them. Why? Because we all have different genetic makeup so one food that may be good for one person, might not be so healthy for another person. One great example is dairy. Only a small percentage of the population can digest dairy, but the rest do not have the genetics for that type of capabilty. Inuits have a diet that contains mostly meat because they can't grow vegetables in the cold. They need different sources of meat to help them live and stay healthy in that extreme environment. Aboriginal cultures eat off of the land and that includes reptiles, bugs, birds, plants and other sources of protein from fish when they can find it. Other cultures that follow different diets that we mention in the podcast include: Native Americans Tribes in Africa Okinawans Finnish Japanese Chinese Other cultures that purposefully drink raw milk Because of their environment and genetics, the diets of these cultures worked great for them compared to other diets. Even in the mainland part of the USA, we never used to eat as many grains and cereals as we do now. More grains and cereals were introduced into our diets because of the agricultural revolution.   Myths About Omnivore Diets   Myths About Proteins As humans, we are naturally omnivores and need both meat and plants in order to absorb the nutrition that our bodies need. According to the documentary, "Food Choice," we don't actually need as much protein like we thought we did. Therefore, there's no nutritious reason to eat meat when we can just eat plants. But our bodies do need that protein and there are plenty of healthy options to eat grass fed meat compared to grain fed meat. Our brains also need that protein from meat to stay strong and healthy. During the Paleothic era, our brains actually grew 20% once we began to consume meat from nature.  Our bodies are built to consume meat for protein because it is bioavailable and therefore easier to absorb the nutrients. Vegetarians can consume their protein from eggs and dairy, but it's much harder for vegans to consume the right amount of protein that their body needs just from grains and beans.   "It's possible to be healthy as a vegan or vegetarian, but it's more difficult and you have to be thoughtful all the time." - Devon Dionne   Myths About Cholesterol   "It has been highly debunked that meat has a direct connection to high cholesterol." - Rob Dionne   Not only it is false that meat has a connection to high cholesterol and it will kill you if you eat a lot of it, but it is also not true that a high fat diet causes cholesterol and that in turn causes heart disease. But what can make your cholesterol go up? A high intake of carbohydrates.  We also tend to forget that there are two types of cholesterol: HDL and LDL. Meat has LDL cholestoral and this is actually a good thing because LDL feeds your brain. What is bad about LDL is that it can become oxidized from the consumption of too many carbohydrates which can create plaque in your arteries.   Research and Choose a Diet That is Right for You Dogmatic approaches to nutrition like the one from "Food Choice" create a Doomsday mindset for us. They create fear in our minds that we have to follow their way or we'll get sick and die. The problem with dogmatic approaches to nutrition is that they don't bring up arguments from different opinions. Why would they? They purposefully don't want to create a sense of doubt with the information that they are proving so they can create a following and make money. We're not saying that you shouldn't follow a vegan or vegetarian diet, but that you should make healthy decisions about food based on what your body needs.  If you have strong beliefs about not eating any kind of animal, that's a wonderful thing and we're happy for you. We might not necessarily agree with that choice because we believe that meat is an important part of a nutritious diet, but if you believe that a vegetarian or vegan diet is right for you, that's great! If you follow a diet because of religious or other beliefs, that's beautiful as well. Discovering the Perfect Diet for You Devon and I really suggest that you look at both sides of the argument and look into different diets. Listen to your body and pay attention to your gut. A diet isn't right for you if you're experiencing any gut or gas problems, if you're sick a lot, or your energy is low. If your weight is not where you want it to be and you have trouble either gaining weight or losing weight, you may want to look into changing your diet as well. Look at your blood markers including sugar and protein levels. What is your body lacking and how can you fix it? Pay attention to your emotions as well. Is your thinking cloudy or are you having negative thoughts? Are you depressed? These are also all signs that your diet is not working of you and something has to be changed.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:00  OSF Facebook Group shout outs 5:00  Nutrition Months October and November Recap 8:00 The Problem with the  Dogmatic Nutrition Approach 16:00 The evolution of the human diet 19:00  What's the biggest difference between the amount of protein or aminos for a vegan and someone who does eat meat? 23:00 Why it's important to be open to research and change around nutrition 28:40 The false idea that meat is high in cholesterol 32:50  Dogmatic nutrition beliefs are one-sided 35:30 Fact or Fiction: Does constantly eating meat shorten your life? 38:00  What are the other healthy diets for different cultures? 44:00  Why do dogmatic approaches to nutrition exist? 49:00  The best thing is to choose a diet that is right for you 50:30  Closing comments with Rob and Devon 52:30  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Holiday Fun Run in Santa Monica, California Dr. Loren Cordain: The Orign of the Paleo Diet- Ep. 97 Dr. Jonny Bowden: Breaking Down Choesterol & Nutrition Myths-EP 112 Smart Fat: Eat More Fat. Lose More Weight. Get Healthy Now by Dr. Jonny Bowden Sally Fallon Morell: Saturate Fat is Ideal, Raw Milk Heals-EP 69 Weston A. Price Foundation Interview with Nina Teicholz, Author of The Big Fat Surprise- EP 13 The Big Fat Surprise by Nina Teicholz To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 123- Hot Topics: Gluten and Sugar! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at openskyfitness.com/review   Join Us for a 10k Holiday Fun Run! Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details.   November Nutrition Month: Week 6- Gluten and Sugar This week, Devon and I are talking about Hot Topics in Nutrition: Gluten and Sugar! There's a very high amount of Americans that over-consume gluten and sugar. Unfortunately, large amounts of products containing gluten and sugar can lead to different autoimmune diseases. Today, we'll talk about what products contain high amounts of sugar and gluten, how they affect the body, and what you can do to turn our health around. We also took some time to answer the question: What and when should you eat for pre and post workouts? Talk about nutrition with us! We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Each week, we'll be discussing a different nutrition topic! Nutrition Topics October: Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out Hacks   Week 4- Convenient Foods and Meal Prep Hacks November: Week 5- How to Hack Your Diet: Carb Cycling and Fasting Week 6- Keys To A Healthy Gut Week 7- Hot Topics: Gluten and Sugar    All About Gluten What is gluten? Gluten is a protein that is found in wheat, grains, and other foods. It helps hold processed food together including: Breads Pasta Cereal Doritos Pretzels Crackers Nuts Fried food Cupcakes Cookies Flour Stuffing Pie crust Gluten can even be found in foods that have been crossed such as peanuts and Brazilian nuts. Today, the genetic makeup of gluten is so different than what it used to be. During the 1980s, there used to be around 30 different types of gluten in the USA. After years of crossing different types of gluten, we only have about 3 or 4 types now.   What is Gluten Sensitivity? A person can be allergic to either gluten or gliadin and any of the 12 smaller parts that make up gliadin. Extreme cases of gluten sensitivity can lead to Celiac Disease, a genetic disease. This is an allergic reaction to gluten that is also an autoimmune disease that can cause damage to the stomach. Because Celiac Disease is a genetic disease, it can be turned on with enough gluten. Once it's turned on, it cannot be turned off. There's about 1 in every 200 people that have Celiac Disease and there's a chance that 1 in 30 are undiagnosed. Chances are higher if you are of European descent. Besides the small intestine, you can be gluten sensitive to to other parts of the body such as the brain.   What are Celiac Disease and Gluten Sensitivity Symptoms? People who have Celiac Disease or are sensitive to gluten can have the following symptoms: Abdominal pain Bloated belly Nausea Constipation Diarrhea Gas How Can You Test for Gluten Sensitivity? You can test for gluten sensitivity with either a Cyrex Array 3 Test or  C Reactive Protein test to test for inflammation of the body. What Can Happen to Your Body with Gluten Sensitivity? Your body doesn't like the gluten and overtime it starts to create antibodies against the gluten that it's allergic to, but also other parts of your body and can create autoimmune diseases such as: Alzheimers, autism, dementia, MS, Parkinson's etc. Autoimmune Diseases can include: Thyroid problems Type 1 Diabetes Ffibromialgia Liver Disease Rheumatoid Arthritis Skin Disease such as Eczema Fortunately, a lot of these diseases can be treated by simply removing gluten from the diet!   Sugar and Our Health   "It's not fat that makes you fat, it's sugar that makes you fat." - Rob Dionne   Our ancestors had it right when it came to eating fruit since it is the most natural food we have that contains healthy sugar. Today, we're more likely to find overly processed food in the stores that contain ingredients such as high glucose corn syrup. According to the latest release from the World Health Organization on sugar guidelines, we should only be consuming about 6 teaspoons of sugar or less  each day. That's about 4-6 packets of sugar in your coffee! Two Main Sugars: Fructose and Glucose There are two main types of sugar that we intake on a daily basis: Fructose and Glucose. Fructose comes from fruit and honey. Glucose is the simplest form of sugar and it can be found in foods such as vegetables, leafy greens and some forms of sugar. Our body creates glucose by turning the food we eat into glucose!   How Does the Body Digest Fructose and Glucose? We eat the food, the body breaks down the food and sugar is broken down in the blood stream, your pancreas releases insulin for your cells. When you have too much sugar and the cells are full, your pancreas transfers the sugar to your liver and it is stored as a glycogen for later use. If the glycogen is full and you're still eating sugar, you start to turn that into fat. Too much can create insulin resistance and lead to Type 2 Diabetes   Uncovering Hidden Sugars Food and Beverage labels can include an assortment of different hidden sugars: High Fructose Corn Syrup Cane Sugar Corn Syrup Dextrose Maltose Sucralose Evaporated cane juice Fruit juice concentrates Monosaccharides Disaccharides   Health Problems Because of Sugar A numerous amount of health problems can occur because of consuming too much sugar: Obesity Diabetes Type 2 Heart Disease Stroke Foods to Avoid to Prevent Diabetes & Other Health Problems Avoid any simple carbs that the body will break down quickly: White bread Wheat/ whole wheat breads White rice Baked white potatoes Bagels Croissants Vanilla wafers Graham crackers Pretzels Corn chips Cookies Jelly beans Gatorade Beer What foods should you be eating? Any complex carbs such as: Starchy veggies Sweet potatoes Squash Leafy veggies   Workout Nutrition Pre-Workout Nutrition Depending on each person, they may or may not want to consume any food or beverages such as a smoothie or coffee before they workout. Overtime, you should know whether or not your body benefits from nutrition before you go workout. If your workout is suffering, you need more energy, or you're hitting a plateau, you might want to consider eating before you work out. If eating makes you feel nauseous during a workout (especially an early morning workout), then make you should wait to eat till after you're done. When Should You Eat Before a Workout? It really depends on the time of day, but you should try to consume something at least 30 minutes-1 hour before your workout. What Foods and Beverages in General? You will want to eat fast, digestible foods. You should consider eating carbohydrates as your first option, then proteins is second, and your last possible option are fats. Fats are the slowest digestible food so you should eat a very small amount of it if you're considering eating that. If you want to build muscle mass, then you should definitely eat some protein before your workout. I suggest eating food 30 minutes-1 hour before your workout because if you eat as soon as you get to the gym, then it's too close to the start of your workout. Your body won't have enough time to digest the protein and your body will be forced to use your muscle mass for energy. You will feel very sluggish because your body is working so hard to digest the food at the same time that you're trying to exercise. How Much Can you Consume Before a Morning Workout? Depending on how fast your body is able to metabolize food, you can consume anywhere between 100-700 calories. Some great food options during the morning include: Bananas Berries Greek Yogurt Nut butters Peanut Butter Almond Butter Honey Low-sugar jelly Steel cut oats/oatmeal Rolled out oats Hard boiled eggs Avocado Nuts Beverages to help your energy include: Coffee with Half n Half, coconut oil, or grass-fed butter Tea with caffeine Mate Supplement Options A protein shake with bananas, berries, almond milk, or nut butter is a great combination. We also recommend adding branched chain amino acids to your protein shake. Not only are protein shakese great for pre workouts, but for post workouts as well. You should try to stay away from any pre workout drink that has caffeine such as N.O. Xplode. The caffeine can be addicting and give you a lot of anxiety. In addition, drinks like this have tons of artificial colors and flavorings that are horrible for your body. You're better off with coffee, tea, or mate.    What About Pre-Workout Foods for the Afternoon or Night? Try to eat something at least an hour before your workout so that you have energy. Any protein such as fish, meat, or eggs with complex carbohydrates like starchy veggies or grains and a minimum amount of fat so that your body can quickly digest the food. This should be eaten about an hour before you workout. A simple,quick fix is a smoothie that includes leafy greens, bananas, protein powder, and anything else from the breakfast list above. Try to consume this about 30 minutes before your workout.   Post Workout Food Options If you had an intense workout, you can eat a lot of carbs because you exerted your body's limit and now you need the carbs to help you rebuild your muscles. If you did a light workout such as a walk on the treadmill, you should stay away from carb loading. To follow a macronutrient diet that includes about 2,000 calories, you should break it down as: 40% carbs (800 calories, 200 grams) 40% protein 20% fat As a post workout, you should consume 25-40% of carbs for your daily intake. 25% of carbs is about 50g minimum. You can eat starchy vegetables such as: Yams Sweet potatoes White potatoes Squash Pumpkins Beans Legume White rice Quinoa Similar to carbs, your protein post-workout should also have a minimum of 50 grams: Steak Chicken Fish Eggs Another option includes protein powder mixed with branched amino acids or grass-fed whey or egg white proteins. We really like brands such as Jay Robb for egg white protein. Fats are not necessary for a post workout meal. What you really need is fast absorbing food.     Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:20- Hot Topic: Sugar and Gluten 5:40  What should we be eating pre and post workout? 10:30  What can you eat/drink pre-workout during the morning? 18:40  What foods should you eat pre-workout during the afternoon? 21:00 Always stay hydrated 22:10  Post workout food options 28:10  Gluten and Sugar 30:20  What's Gluten? 35:45  What's gluten sensitivity? 40:00  How do people know if they have Celiac Disease or are sensitive to gluten? 42:15  The effects of gluten in the body 48:40  Test your gluten sensitivity 49:30  Sugar and Our Health 50:15  Where did our ancestors get sugar from? 58:20  How does fructose and glucose digest in the body? 1:01:50  What problems can sugar create for the body? 1:04:20 Diabetes Breakdown 1:12:35  Sugar makes you fat, not fat itself 1:14:50  Foods to avoid to stop diabetes 1:18:10  What foods should you be eating? 1:19:00  Closing comments with Rob and Devon 1:22:25  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Holiday Fun Run in Santa Monica, California Jay Robb Egg White Protein JENNY SCHATZLE: 10 HOLIDAY TIPS FOR STAYING HEALTHY -EP. 72 Grain Brain by Dr. David Perlmutter Fat Chance: The Bitter Truth About Sugar by Dr. Robert Lustig YouTube: Sugar: The Bitter Truth with Dr. Robert Lustwig To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 123- Hot Topics: Gluten and Sugar! We hope you have gained more knowledge on how to be a healthier you!

Join Us for a 10k Holiday Fun Run! Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details. A Short Break from Nutrition Month Hey everyone! Devon was not feeling too well to record the podcast this week with me so we will be taking a break from November Nutrition Month, but we hope to continue on with it next week! Talk about health and fitness with us! Join us in discussing, health, fitness, nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.   Good Posture 101 This week, the Posture Guru of Silicone Valley aka Esther Gokhale of the Gokhale Method, joined myself to talk about the importance of good posture.  Have you ever wondered how you can improve your back's posture at your desk or whether a standing desk would be better for you? Esther answered a ton of our questions and gave us some good, basic stretches to begin our way to healthier and stronger bodies.  Primal Posture vs. Posture Today Unlike today, our primal ancestors were living a certain lifestyle by hunting and gathering each day. Overtime, they developed specific movements and postures fit for that lifestyle. Now, times have changed and today we're doing different things with our bodies by sitting at a computer desk rather than squatting and bending over to do different activities like picking up sticks for firewood. We've lost a lot of kinesthetic wisdom in first world cultures. Yet there are many cultures out there, especially in Africa, that continue to teach younger generations how to hold their posture as far as how to hold babies, work in the fields to grow and gather crops, lying down to sleep, bending over to cook etc. All of this without fatiguing themselves and running out of breath when we're having difficulties simply bringing groceries from the car into the kitchen.  Keep in mind, learning how to have good posture is not that simple. As Esther put it, just like a language, good posture takes time and practice to learn. In order to see great improvement in your posture, hans-on assistance and coaching is usually necessary.     What's Better? A Sitting Chair or  a Standing Desk? Both are good because we need change throughout the day, but we also need plenty of rest. If you find yourself standing all day (like older generations did when they worked and stood in factories), you will have many back and muscle pains from your poor posture.  Compared to standing, sitting also helps a person have deeper thoughts and better motor skills.   Improve Shoulder Posture Esther's tips for good shoulder posture: One at a time, bring one shoulder forward a little bit.  Bring your shoulder up a little bit. Move your shoulder back and relax. Repeat with the other shoulder. You will experience better circulation, breathing, and feel more comfortable overall after doing this simple exercise.  How to do Stretchsitting Sit with your bum back in the seat. Hinge away from the back rest. Lengthen your back with a crunch by folding your rib cage forward. Maintain your forward fold while slowly using your hands to push your top half and lengthen more (push on arm rest if they're there). Hinge back towards the back rest (use a towel or the Gokhale Method chair) to help stick/hook yourself to the back of the chair. Relax and your weight will be attached to the towel and you will have traction against the chair. Feel free to do a shoulder roll afterwards. You're done! Stretch sitting can be done anywhere and at anytime. Mix things up by standing up, walking around, or do some other light stretching from time to time (every 20-30 minutes).       About Esther Gokhale Esther Gokhale (Go-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine. After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living. Gokhale practiced acupuncture and taught posture, dance, and yoga in her Palo Alto wellness center for over twenty years. The Gokhale Method continues to grow as qualified Gokhale Method teachers now teach the method worldwide. Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 100,000 copies and has been translated into eight languages. In 2010, Gokhale hosted the nationally televised program Back Pain: The Primal Posture Solution (available on DVD). Gokhale has taught at corporations such as Google, IDEO, Varian Medical Systems, and Facebook Inc. She has also presented at conferences including TEDx(Stanford), Ancestral Health Symposium, Weston Price Foundation Conference, and PrimalCon.  She continues to speak with physician groups including Stanford, PAMF, UCSF and has consulted for the trainers of the SF 49ers and several Stanford sports teams. In May 2013, The New York Times featured Esther in an article giving her the title, “The Posture Guru of Silicon Valley”. Esther Gokhale lives on Stanford University campus where she raised three children with her husband Brian White, chairman of the Math Department.     Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 3:00 The OSF Podcast Group 6:00  Quick breakfast cups with muffin trays and tomatoes 8:30  Gut health and gas: Keep track of your nutrition with a food journal 13:45  Introduction to Esther Gokhale 15:00  How did you become the Silicone Valley Posture Guru? 16:40  What was your experience with back pain and how did you overcome it? 20:00  How do other cultures move and how did you translate that to your own posture movements? 25:23  Esther's tips for good shoulder posture 27:10  Is primal posture a trend or an awakening of our ancestor's posture? 32:30  Is it better to carry a baby on your back or on your front? 39:30  How did you carry your baby with you while cross country skiing? 43:40  How long does it take to learn how to have good posture? 48:10  Can some people learn good posture in a day? 51:40  How to do stretch sitting 57:00  What would you recommend: a sitting chair or a standing desk? 1:06:00 Closing comments with Rob 1:08:00 Open Sky Fitness Closing RESOURCES MENTIONED DURING THE SHOW: The Gokhale Method 8 Steps to a Pain Free Back by Esther Gokhale The New York Times article: The Posture Guru of Silicon Valley Sign up for a class with the Gokhale Method The 6 course Foundations Course with the Gokhale Method Free classes with the Gokhale Method The Gokhale Method Blog Sit to Stand Desks available at STAPLES To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 121- Keys To A Healthy Gut! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   Join Us for a 10k Holiday Fun Run! Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details. November Nutrition Month: Week 5   "Gut symptoms like constant gas and acid reflux is your body's way of telling you that something is wrong down there. So if you just ignore these symptoms or cover it up with a medication like Tums or Prilosec, you're completely ignoring your body telling you that it needs help."- Devon Dionne   This week, Devon and I will be sharing key tips to having and maintaining a healthy gut! There is so much to cover that we're just going to talk about the basics today. Having a healthy gut is vital for the rest of your body's health, but fortunately it is also easy to heal it as well with the right combination of food, supplements, or medicine that your body needs.   Talk about nutrition with us! We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Each week, we'll be discussing a different nutrition topic! Nutrition Topics October: Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out Hacks Week 3- Nutrition Tips for Your Family Week 4- Convenient Foods and Meal Prep Hacks November: Week 5- How to Hack Your Diet: Carb Cycling and Fasting Week 6- Keys To A Healthy Gut Week 7- Hot Topics: Sugar and Gluten   The Importance of a Healthy Gut The gut is so much more important that we give credit to it. In fact, the digestive system basically acts like a second brain because it's a sensory organ. There's a reason why we have English sayings such as: A gut feeling Butterflies in my stomach Feeling sick to my stomach The reason is because there is a direct correlation between our gut and our emotions and moods. What's in the Gut? In the gut system alone, there are 10x more microbial cells than human cells in the body. The majority of that is healthy bacteria aka Probiotics unless you are suffering from poor digestion or an autoimmune system disease. Healthy probiotics are so important for our body for so many different reasons: Breaks down the food that are body cannot break down. Produces vitamins that our bodies cannot receive from food alone. Feeds on sugars during a fermentation cycle and produces vitamins and nutrients for our bodies. However, our bad gut bacteria can also create gas and inflammation as well in the digestive system. If you have imbalanced bacteria, you could suffer from inflammation.   How to Spot an Unhealthy Gut On average, around 30-40% of people complain about digestion problems on a regular basis. They think it's normal to have stomach problems, but it truly is not. Any constant symptoms of even gas and acid reflux are trying to tell you that there is something wrong with your body's health and you need to start paying attention to it. You can spot a healthy gut, by paying attention to your bowel movements. A healthy gut means having 1 to 2 bowel movements a day and the stool should be long, dark brown, and floating compared to sinking to the bottom. If you're constipated, you many need to intake more water, vegetables, magnesium, and fiber. Any signs of bloating at any age is another sign of an unhealthy gut. If you notice a baby's stomach is bloated, it could mean that there is something in the formula that is upsetting the digestive system.   Heal a Leaky Gut One sure way that your guy is unhealthy is if it's leaky. Unfortunately the signs may not be super obvious, but there are many ways to combat it. Your body is designed to heal and you can reverse a leaky gut and other stomach issues with the following tactics: Add Fiber Fiber is so important for your gut's health and bowel movements. Once it is in your stomach, it helps begin a fermentation process that assists with digesting your food and pushing it through the body. Your body cannot absorb fiber, but there are many sources of both soluble and insoluble fiber elements: Vegetables Sweet Potatoes Potatoes Yucca Celery Leave out Sugar and Gluten Sugar and gluten are BIG issues when it comes to gut health. Having a heavy gluten/sugar diet can lead to a leaky gut or autoimmune disease. If you're constantly eating food that has been sprayed with pesticide or foods that include artificial coloring and flavoring, or preservatives and drinking from non-BPA plastic bottles, this poor diet will start to break down the gut lining and create holes in it. A leaky gut can then develop into an autoimmune disease such as: Hashimoto’s Disease Celiac Multiple Sclerosis Diabetes Type 1 Rheumatoid Arthritis Inflammatory Bowel Disease Irritable Bowel Syndrome Parkinsons Cancer Heart Disease Alzheimer's Avoid Possible Hidden Dangers Sometimes the medicine that is supposed to help us can cause the most damage. Be sure to talk in detail with your doctor about the following: Antibiotics Birth Control Pills Anti Inflammatory Drugs   Mood Disorders Caused by Your Gut Studies have shown that people with depressive disorders have an alarming high amount of harmful gut bacteria. High cortisol levels that cause stress could be the cause of harmful gut bacteria. Also, if a person is eating large amounts of processed, zero-nutritious foods, that can trigger an autoimmune response and impact your emotional health as well. Food can really impact our energy and mood. If you consistently eat bad food, your mind and body will be in a consistent slouch. Before you allow your body to adapt to feeling that way, you should change your diet and replace unhealthy food with nutritious, natural, real foods.   Improve Your Gut Health Stick to Simple Foods To improve your gut health, the first thing to do is to clean up your diet by eating simple, basic foods. As mentioned before, get rid of any toxins such as: Sugar Gluten Artifical flavoring labels Natural flavoring labels Strict Dairy Exceptions If you don't have a dairy problem, you can eat yogurt and kefir such as products from Lifeway Kefir. Eat Fermentable Fibers Your diet should include fiber that can help your body with the fermentation cycle: Sweet Potatoes Yams Yucca Sauerkraut Kimchi A couple of bites of sauerkraut is actually great to eat before every meal to help! Supplements to Heal Your Gut Some great supplements and other food sources that can help heal your gut include: Apple Cider Vinegar: Rather than using a product like Tums to combat stomach acid, the problem might be that your body NEEDS stomach acid and it's low. Vinegar can help give you more stomach acid to digest food. Hydrochloric Acid (HCl)-Similar to apple cider vinegar, some people might actually need this to help create more stomach acid rather than suppress it like Tums. You should be under a doctor's supervision for this and it's only for extreme stomach problems. Bone broth: Amino acids from the collagen help to reverse the damage in your stomach. Probiotics: ingesting healthy bacteria Prebiotics: ingesting the food that your gut bacteria eats   How Long Will it Take Your Gut to Heal? Depending on your case, you may have to stick to a very basic diet for an amount of time that could be anywhere from 6 months to several years. Once you're feeling better or your doctor has permitted you to do so, add different foods to your diet and see what affects your stomach. Unfortunately for some people, they have to live a strict diet for the rest of their lives, but it is a very small percentile of the population. Devon's Experience Healing Her Own Lyme Disease In order to help heal her body and be rid of Lyme Disease, Devon had to follow a very strict, clean Paleo diet for 6 months. During that time, she did not consume any sugar nor alcohol and had to take a high number of supplements each day to heal herself.     Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:10  100 Members in the OSF Podcast Facebook Group!! 7:30 Let's talk about gut health! 10:00 Signs of an unhealthy gut 14:00  What's in the gut? Why is bacteria so important? 17:00  How science is helping people with their gut health 22:00  Leaky gut symptoms 29:50  Mood disorders caused by your gut's health 34:00  Adjusting your diet to heal your gut health 38:00  Devon's experience healing her own Lyme Disease 39:45  What you can do to heal your gut 41:50 Combating against parasites 42:50 Supplements and aids to improve gut health 52:00  Closing comments with Rob and Devon 54:00 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook EP. 35 – MARK SISSON ON HOW TO LOOK GOOD NAKED Lifeway Kefir   To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 121- Keys To A Healthy Gut! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review: http://openskyfitness.com/review Join Us for a 10k Holiday Fun Run! Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details. November Nutrition Month: Week 5 We're onto Part 2 of our Nutrition Series! Kicking off November Nutrition Month, Devon and I will be sharing tools and tips on how to tweak your diet to see the health and wellness results that you want: Portion Control Fasting Carb Cycling However, these tools are here to help you when your regular diet isn't working for you, you're at a plateau, and you need some change to get the results that you want. Because everyone's body is different, some of these tools may work for some people, but not others. If you have any questions about these tools, nutrition, or anything, just send us an email. We're more than happy to help you! Talk about nutrition with us! We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle.   Each week, we'll be discussing a different nutrition topic! Nutrition Topics October: Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out Hacks   Week 4- Convenient Foods and Meal Prep Hacks   November: Week 5- Tools to Tweak Your Diet Week 6- Gut Health   Portion Control Guideline Tips It's common to think that the serving sizes that we receive at restaurants is the perfect amount, but it's not. The reality is that restaurants serve way too much food than they should and end up overeating or overindulging when we go out to eat. Don't follow restaurant portion servings, but keep in mind that every person's body is different and their plate's food portion will differ in accordance to their body size and weight. People who weigh more will eat more food and smaller people will eat less food. On everyone's plate you should have the following food categories for a healthy diet: Protein Starchy Vegetables Non-starchy Vegetables Healthy Fats How Much Protein on Your Plate for a Healthy Diet? The amount of protein that you should eat is measured by the size of your palm. Not your fingers, just your normal palm. For both men and women, they should eat about 1-2 palm sizes of protein. Healthy sources of protein include: Steak Ground Beef Pork Chops Chicken Breast Turkey Breast Tuna fish Halibut Salmon Tilapia Tofu How Many Vegetables on Your Plate for a Healthy Diet? Try to include both starchy vegetables and non-starchy vegetables on your plate of food. Starchy Vegetables include any variety of: Tubers Potatoes Squashes Women should include a portion in the size of their fist and men can have a portion that is a fist and a half. Non-Starchy Vegetables can include anything green and leafy such as: Asparagus Broccoli Kale Cauliflower Onions Peppers Zucchini Celery Cucumber When it comes to non-starchy vegetables, you can pretty much all that you want! For a minimum amount, we do recommend that women eat a fist of these veggies and men have a fist and a half portion. If you can have a portion size of 2 fists, that's great! How Many Healthy Fats on Your Plate for a Healthy Diet? Healthy fats include: Coconut Oil Grass fed butter Olive Oil Avocado Oil Avocados You can measure healthy fats by your thumb size and we recommend a portion size of 2-3 thumbs.   Party Portions for the Holidays  With the holiday season around the corner, you'll probably be attending lots of events with family, friends, and co-workers. It can be super tempting to eat lots of food; especially if there is a buffet at the party. "Grab a small plate instead of a large one."  Instead of getting a large plate to completely fill up on with food, take a smaller plate instead and fill it up with vegetables such as starchy sweet potatoes, zucchini, mashed potatoes, but try to fill up on lots of leafy greens. Include protein as well on your first plate to help satisfy your stomach. Also try to eat your food in this order: veggies, proteins, and finally starchy vegetables. By the time you've finished your first plate, you'll have eaten a good amount of healthy, nutritious food that will satisfy you enough that you won't be tempted to eat a ton of food afterwards.   Common Portion & Diet Myths There's a common portion myth and saying that goes, "You can eat as much as you want as long as it's healthy i.e. vegetables."  However, this only counts on if the food is actually healthy to eat in large amounts and it depends on how it's prepared in the kitchen. For example, cheese is a good source of dairy and protein, but too much is not good for our stomach's digestion. It's very easy to over eat foods that are healthy like cheese, but cheese is only good for us in small amounts. A good portion size of cheese would be 3 die sized pieces or the size of your thumb. So smaller portions of healthy foods are okay, just don't eat small portions of unhealthy food all the time like getting a daily Starbucks Frappucino or eating dessert after dinner every day.   If we're eating healthy food, why do we eat less of it? Healthy foods are more nutrient dense and therefore we don't overeat them because they satisfy our stomachs. In comparison, we're likely to overeat on less nutrient dense foods such as Doritos or fast food because they have empty calories that we crave. Why do we crave these unhealthy foods and never seem to feel full? It's because unhealthy foods and snacks are not giving our bodies the nutrition that it really needs.   Fasting 101 What is fasting? Fasting is simply not eating over a period of time. In fact, we all go through a fasting period every night when we go to bed and fall asleep and wake up to have BREAKFAST. Our first meal of the day actually helps us to break the fast! How Does Fasting Help Our Bodies? Fasting has a ton of health benefits: Weight Loss Improves Insulin resistance and sensitivity Cardiovascular Disease Lowers Diabetes Lowers Blood Pressure Brain Function High Stress Levels or Building Muscle? Stay Away from Fasting Fasting has a lot of great benefits, but it's not suggested if you're currently going through a period of high stress or you're not able to sleep well at night.  Fasting is supposed to naturally put the body into stress mode aka Adaptive Stress Response to help it lose weight. Therefore, if you're going through already stressed out, fasting will just fatigue your body even more.  You should also stay away from fasting if your main focus is to build muscle, not lose weight. Fasting is not good for muscle building because you're depleting the calories that your body needs to restore and build muscle tissue. Different Types of Fasting Devon and I explain the several different types of fasting further in the podcast (33:30): Dietary Restriction Fasting Chronic Dietary Restriction Intermittent Fasting Alternate Day Fasting   What is Carb Cycling? Carb cycling is essentially the process of mixing low carb days, high carb days, or no carb days. During the week, you decide which days you'll eat a high number of carbs, low number, or no carbs at all. This cycle helps a person to lose weight because it revolves around calorie deficits.  What isn't carb cycling? Only eating carbs on days that you workout or include carbs as part of one meal during the day.  Who's a Candidate to Begin Carb Cycling? Carb cycling is perfect for those who want to lose weight, but these people must also be working out constantly to tolerate the constant fluctuation of eating different amounts of carbohydrates, fats, and proteins on different days.  Carb cycling is about burning fat, not building muscle. Any diet that focuses on lowering food and calorie intake like carb cycling, is for losing fat, not gaining muscle. It is very common for body builders and physique competitors to participate in carb cycling to lose excess fat after they've built their muscles.    How to Start a Carb Cycle The amount of carbohydrates and healthy fats will always change, but proteins stay the same. To begin a carb cycle, you need to know how many calories you're taking in.  High Carb Days As an example for a person who weighs 200 pounds, if you know that you need to take in 2,000 calories a day, that's 14,000 calories per week. High carb days have an increase in calories (2,400 for example..increase your calorie intake by 400 calories). Let's say you do high carb days 3 times a week (M,W,F).   If you take 2,400 calories during a high carb day, you should take 7,200 calories during for the total of those 3 high carb days. On a high carb day,  your diet would include: 50% carbohydrates or 1,200 calories or 300 grams 33% is from protein** or 800 grams or 800 calories 17% Healthy fat or 400 calories or 45 grams.  **1 gram of protein per pound of body weight is more or less how much you want to eat. So a 200 pound person would take 200 grams of protein. There are 4 calories in 1 gram of protein so you would be taking in 800 calories when you eat 200 grams of protein and that amount is constant for both low carb and high carb day. Low Carb Days 14,000 total calories-7,200 from 3 high carb days=6,800 calories for the remaining 4 days of the week or 1,700 calories per day on low-carb days. On a low carb day, your diet would include: 20% Carbohydrates or 300 calories  50% Protein or 800 calories or 800 grams 30% Healthy Fats or 600 calories No Carb Day A no carb day is very similar to following the Ketogenic Diet.        Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 8:30  Keep track of your weight loss results 9:15 Tools that you can use to tweak your diet: Portion Control 14:45  Party Portions for the Holidays 17:15  Portion Myths 21:30  What our daily plates should look like 23:00 Fasting: What is it, is it good for us, and what should we do? 25:20  What is fasting is not good for? Muscle Building and High Stress Levels 28:40  Why did our ancestors fast? What are general thoughts on fasting? 33:30 What are the different types of fasting? 34:00  Dietary Restriction Fasting 34:50  Chronic Dietary Restriction 36:30  Intermittent Fasting 40:50  Alternate Day Fasting 43:20  Fasting has other benefits than just weight loss   47:40  When is it a good time to start fasting? How do you prepare for it? 49:30 Carb cycling explained 52:00  Examples of how to start carb cycling 57:00  How much should you eat for low carb and high carb days during a carb cycle? 1:02:40 Why use tools to tweak your diet? 1:05:00  Closing comments with Rob and Devon 1:10:02 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook How to Get to Ketosis with Kristen Mancinelli-Ep 98 The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss by Kristen Mancinelli  FREELEE THE BANANA GIRL: HIGH CARB, HIGH FRUIT DIET-EP 37 Naked Infusions Salsa To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 120- Tools to Tweak Your Diet! We hope you have gained more knowledge on how to be a healthier you!

Join Us for a 10k Holiday Fun Run! Devon and I will be participating in a 10k run in Santa Monica, California on Sunday, December 4th. Get in touch with us about meeting up and click here for more details: http://www.active.com/santa-monica-ca/running/holiday-fun-5k-10k-15k-half-marathon-2016-25929607?int=     To live a health life, preparation is key on this wellness journey. Therefore, as part of our October Nutrition Month, this week, Devon and I are sharing our favorite convenient foods and meal prep hacks!   Have a specific question about nutrition? If you have any specific questions or concerns about nutrition, contact us by email at [email protected] and [email protected]. Talk about nutrition with us! We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/ Each week, we'll be discussing a different nutrition topic in the following order:   Nutrition Topics Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out Hacks Week 3- Nutrition Tips for Your Family Week 4- Convenient Foods and Meal Prep Hacks Week 5- Nutrition Tools Week 6- Nutrition Out of the Kitchen Week 7-Eating Habits During the Holidays Week 8- Holiday Meal Plan Week 9- Food Hangover Week: Getting Back on Track After the Holidays     Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 3:00  What's happening on the Open Sky Fitness Podcast group 6:00  The perfect recipe for bone broth 13:00  Join us for a 10k Holiday run in Santa Monica, California! 15:50  Questions from the OSF Facebook group 17:50  How to motivate your family to care about their health and fitness? 30:00  How can you nicely ask the main cook of your home (wife, husband, boyfriend, girlfriend) to cook healthier foods? 37:35  Convenient Foods & Restaurant Nutrition 38:35  Convenient, nutritious snacks at home 55:20  Convenient meals at home 1:04:30  Convenient snacks in the car and on the go  1:08:20  Convenient foods at the gas station 1:09:20  Convenient foods from the supermarket   1:11:00  Eating tips for going out and restaurants 1:19:20  Closing comments with Rob and Devon 1:20:50 Open Sky Fitness Closing     RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook: https://www.facebook.com/groups/1794246394138633/ TOP 11 PALEO ENERGY BARS http://openskyfitness.com/top-11-paleo-bars/ DR. JONNY BOWDEN: BREAKING DOWN CHOLESTEROL AND NUTRITION MYTHS-EP. 112: http://openskyfitness.com/jonny-bowden/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 119- Convenient Foods & Meal Prep Hacks! We hope you have gained more knowledge on how to be a healthier you!

Please leave a review at http://openskyfitness.com/review   Deciding to make a change towards turning your life around by eating better, exercising more, and becoming an overall healthier you can be liberating, but also challenging. A health journey is much easier when there is someone there to support you each day. But what do you do if the people closest to you aren’t 100% with you for your health goals? How can your family and relationships continue to grow when you want to make significant life changes? What can you do to help your loved ones eat better too? Where do you even begin talking to them about living a healthier life? As part of our October Nutrition Month, this week, Wellness Author and Health Coach,Michael Tamez, joins Devon and I as we share our favorite nutrition tips for the family.       HAVE A SPECIFIC QUESTION ABOUT NUTRITION? If you have any specific questions or concerns about nutrition, contact us by email at [email protected] and [email protected]. TALK ABOUT NUTRITION WITH US! We’ve already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It’s a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/   Each week, we’ll be discussing a different nutrition topic in the following order: NUTRITION TOPICS Week 1– Which Popular Diet is Best for You? Week 2–Kitchen Clean Out Hacks Week 3– Nutrition Tips for Your Family Week 4– Gut Health & Foods That Heal Week 5– Hot topics: Gluten, Sugar, and Carbs Week 6– Nutrition Out of the Kitchen Week 7-Eating Habits During the Holidays Week 8– Holiday Meal Plan Week 9– Food Hangover Week: Getting Back on Track After the Holidays   EGG NUTRITION: IS THERE A BIG DIFFERENCE? Devon and I love receiving and answering questions from our listeners and this week we received a question via our Open Sky Fitness Podcast Facebook Group about egg nutrition. So, does the size and color of the egg/yolk make a huge difference as far as how healthy it is to eat? To begin, the egg color really depends on the breed of the chicken. If you notice that the eggs you buy are larger than other eggs, they most likely came from an older chicken. Why does this happen? As a chicken ages, they lay different sized throughout their life from small (younger chicken) to large (older chicken). As far as quality though, size doesn’t matter as much as the color of the yolk. The egg’s yolk will vary in color depending on the living environment that is provided for the chicken. If a chicken is kept inside all the time, in a cage, and with limited light, then the yolk will be lighter. If a chicken is naturally raised and allowed to be outside in the sun (Vitamin D!) and to eat better food such as bugs to receive real natural nutrients, the yolk will be darker. To conclude, if the yolk is darker, it’s better for you to eat that compared to light colored yolk. To listen to the entire explanation, start listening to the podcast at the 7:15 mark.    “YOUR PROCESS IS YOUR RESULT” Throughout your health journey, there will but a lots of ups and downs. You may feel discouraged at times, but just remember that “the process is the result.” Sometimes we don’t see consistent results in our health and fitness. Maybe you lose 4 pounds in a month, but the next month you only drop 2 more pounds. Don’t give up just yet. Devon and I are here to tell you that it’s okay that you don’t see consistent patterns as you work towards your health goal. Life happens and it’s filled with different surprises, new events, and sometimes difficult challenges. Pick yourself back up and continue on your health journey. Your health process will lead you to the result you want.    HOW TO BEGIN A HEALTHY JOURNEY AS A FAMILY   “(The source of our health struggles) is not the physical weight that we hold onto for years or for months. It’s the mental and emotional poisons that weigh us down. These poisons are heavier than physical weight on our bodies.”- Michael Tamez   To begin your own health journey, you have to find the reason why you desire this change in your life. Changing your health does not only focus on the physical aspect, but the mental and emotional parts too. We’re all on a health journey and conquering our health struggles is not as simple as just changing our diet. To really begin this journey, we need to find the source of the problem within ourselves.  And in that moment, that’s when we may really need our family’s support. To really connect with your family or close loved one about your desire to live healthy, talk to them. Have a heart-to-heart discussion about what is happening internally and why you want their support during your health journey.   WHAT IF YOUR FAMILY IS NOT CONCERNED ABOUT A HEALTHY LIFESTYLE? If your family is unsupportive, don’t get angry or frustrated. Rather than arguing about it, ask them questions about their health, thoughts, and needs. Don’t attack or blame anyone because that will create anger and frustration in your relationship with them. Everyone is on their own health journey and that includes the members of your entire family. Don’t force your family to be on the same health journey as you or to start their own if they’re not ready for it yet. What else can you do? Approach the discussion with love. Ask them what they need for their own health and what they want too.   THE FAMILY THAT COOKS TOGETHER, BONDS TOGETHER There are several, simple ways to incorporate healthy food and relationship bonding at the same time with your family. Cook dinner together and share tasks so that everyone takes part in creating the meal. Cooking creates interactions and a deeper presence within each other’s lives. Have a sports fan in the family? Bond over sporting events by making a snack together such as an avocado dip for chips.   HOW TO GET KIDS INTERESTED IN NUTRITIOUS FOODS Make food a learning experience for children. The easiest way to do this is to allow them to help in the process of creating the food and/or meal. Ask them to help you with simple tasks like making a salad dressing. Not only will they begin to love cooking because you’re allowing them to be part of the process, but they’ll be more interested in healthier foods too. Start a family vegetable garden in the backyard. Your kids and the rest of the family will be so happy and eager to eat a salad that grew because of their hard work! Food is another great way to teach children how nutritious foods help our bodies grow and become strong. There are many available images out there that demonstrate the correlation of foods to body parts and how they look so similar.     Source: http://www.dietoflife.com/amazing-foods-resemble-body-parts-beneficial/    ABOUT MICHAEL TAMEZ Michael Tamez is an Institute for Integrative Nutrition (IIN) Holistic Health Coach, a certified Reiki and Kahuna energy healing practitioner, and is listed on the national board for the American Association of Drugless Practitioners (AADP). Michael’s personal health transformation journey began when was 13 years old. During that time, he was was obese, had severe sleep apnea, high blood pressure, gum disease, and resentment for himself. By transforming his relationship with food, Michael was able to reverse all of those conditions. All of his life changes led him to write the book, Transformative Nutrition: The Ultimate Guide to Healthy and Balanced Living Michael’s education has equipped him with extensive knowledge in holistic nutrition, health coaching, exercise/fitness support, and preventive health. His number one goal is to be in his client’s corner, supporting them along their journey to making lifestyle changes that produce real and lasting results. To read Michael’s entire life story, click here. START BUILDING YOUR OWN WORKOUTS AND MEAL PLAN! 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, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. WHAT YOU’LL HEAR ON THIS EPISODE 0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 7:15  Why are some eggs so large? What do the different labels for eggs mean? 13:15  Introduction to Michael Tamez 14:25  How did your health journey begin? 18:00  What was your wake-up call? What internal conversation did you have with yourself? 19:40  What is sleep apnea and what can happen to the body? 21:50  Who can have sleep apnea? 24:00  When did you have your revolution to change your life? 27:30  How would you recommend someone taking a look at their past and healing from it? How do we let go of traumatizing events? 33:15  How can you get your entire family on board to help your health journey? 37:40  Take Vitamin L: Love in your daily life 39:45  How to start the health journey with your family: Don’t force it 42:20  How to get everyone in the kitchen and bond together. 44:00  How can women connect with their boyfriends and men in the kitchen? 52:00  Why overeating is so common in the US. 55:30  Michael’s way of eating 56:10  How to get kids interested in eating healthy foods 1:05:00  How to tell what foods aren’t good for children’s bodies. What signs to look for. 1:08:00  How to connect with Michael Tamez 1:13:45  Closing comments with Rob and Devon 1:16:25 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook: https://www.facebook.com/groups/1794246394138633/ Michael Tamez’s official website: http://www.michaeltamez.com/ To check out the book, Transformative Nutrition: The Ultimate Guide to Healthy and Balanced Living, by Michael Tamez, click here: https://www.amazon.com/Transformative-Nutrition-Ultimate-Healthy-Balanced/dp/1508539421/ref=as_li_ss_il?ie=UTF8&qid=1467411782&sr=8-1&keywords=transformative+nutrition&linkCode=li3&tag=book_right_widget-20&linkId=e4df232cf1f78a7b33acc9ecf1be1888 To check out Michael’s blog, click here: http://www.michaeltamez.com/blog/ To visit Michael Tamez’s Facebook page, click here: https://www.facebook.com/transformativenutrition/ To visit Michael Tamez’s Twitter, click here: https://twitter.com/TransformativeN To visit Michael Tamez’s Pinterest, click here:https://www.pinterest.com/TransformativeN/ To Download Rob’s FREE workout templates click below**   Ask Rob a Question or tell him what is working for you: Email [email protected] 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:[email protected] 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 118-Nutrition Tips for Your Family! We hope you have gained more knowledge on how to be a healthier you!

Please leave us a review at http://openskyfitness.com/review   To change a habit, you have to get to the source. In the case of nutrition, you first have to tackle your kitchen if you want to change things around and start eating healthy. As part of our October Nutrition Month, this week, Devon and I are sharing our favorite kitchen clean out hacks with you. We'll go over what foods you should get rid of what healthier substitutes you should replace them with. Because we have so much information to share on this podcast, we are saving our tips about family health and nutrition for next week's episode. Have a specific question about nutrition? If you have any specific questions or concerns about nutrition, contact us by email at [email protected] and [email protected]. Talk about nutrition with us! We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/ Each week, we'll be discussing a different nutrition topic in the following order: 9 Weeks of Nutrition Topics Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out Hacks Week 3- Tools to Help to Tweak Your Diet  Week 4- Gut Health & Foods That Heal Week 5- Hot topics: Gluten, Sugar, and Carbs Week 6- Nutrition Out of the Kitchen Week 7-Eating Habits During the Holidays Week 8- Holiday Meal Plan Week 9- Food Hangover Week: Getting Back on Track After the Holidays   How Do You Know If A Diet is Right For You? Last week, we discussed the pros and cons of 15 different popular diets. With all of the information we shared, it can be difficult to know if a new diet is actually right for you. To know if a specific diet is right for you, think about what health goals you want to achieve and whether you're actually achieving them or not. Do you want to lose weight? Have more energy? Improve your gut health? If you're not seeing results, you may need to stop your diet and change to something different. When you begin a new diet, start with the basics. Devon and I agree that an elimination diet helps people to understand which specific foods cause different symptoms such as gas, dizziness, low-energy etc. To begin an elimination diet, start with just eating the basic non-reactive foods to have a starting point. Next, begin adding in different foods again and keep a food journal. Note down anything important such as a change to your energy level or if your poop changes significantly because it can tell you a lot about your diet.  How to Start a Kitchen Clean Out To begin a kitchen clean out, get rid of any empty calorie trigger foods including: Potato chips and similar snacks Ice cream and similar dairy based desserts Regular soda and diet soda Candy Frozen pizza Frozen TV dinners like lean cuisine and Weight Watchers meals Make sure you take your time to clean out the kitchen. You don't have to go cold turkey and throw everything out in one day. Maybe you want to do it all in one day, but it can be hard.  Clean out your kitchen in steps by taking it day by day or get rid of something each week and replace it with something healthier.   Pay Attention to Unhealthy Ingredients on Food Labels Look out and avoid the following unhealthy ingredients on food labels. If you see any on the packaging of the products in your kitchen, get rid of them.   MSG - Monosodium glutamate   Artificial flavors and coloring (can also contain MSG) Pesticides on farm-grown fruits and vegetables  Low-fat and labeled "heart healthy" whole-grain foods Hydrogenated oils High fructose corn syrup  Oils: Vegetable oils, canola oils for baking foods Artificial sugars such as Splenda, aspartame, saccharin artificial sugars If you don't know the ingredients listed and you need to decide whether to keep it or not, do some research online to decide what to do. What a Healthy Kitchen Looks Like   There are always plenty of healthy substitutes and items that you should have in your kitchen. For example, when it comes to sugar substitutes, we highly suggest Stevia, coconut sugar, molasses, and real maple sugar. We suggest always have the following on hand: Coconut oil Avocado oil Olive oil Grass-fed butter Plenty of seasonings including salt and pepper And always keep your kitchen clean. If you always come home to a messy kitchen with dirty dishes piling up, you won't feel motivated to cook and could take the easy way out by eating processed foods rather taking time to cook a healthy, easy meal.  For all of our Clean Out Kitchen Hacks, listen to the entire podcast. The What You'll Hear on This Episode section will direct you to specific topics that we discuss during the episode.    0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 5:30  How some protein shakes or a mixture of it with food can make you gassy 8:00  How to eat vegetables with the Ketogenic Diet 9:25  How do you know if a diet is working for you? 13:35  How to begin a kitchen clean out 17:35  Take your time to clean out your kitchen 18:30  What to look out for when looking at nutrition labels. Why some ingredients aren't healthy for you and you need to avoid them. 19:00 MSG - Monosodium glutamate  23:00  Artificial flavors and coloring (can also contain MSG) 26:50  Pesticides on farm-grown fruits and vegetables 34:20  Low-fat and labeled "heart healthy" whole-grain foods 35:20 Hydrogenated oils 36:45  High fructose corn syrup: Sugar-The Bitter Truth 39:46  Oils: Vegetable oils, canola oils for baking foods 40:45  Artificial sugars such as Splenda, aspartame, saccharin artificial sugars 41:00  What foods should we replace with what we've cleaned out from the kitchen? 41:30  Sugar replacements 42:45  Replace low-fat and non-fat foods with whole, fat nutritious foods 43:45  How to replace grain products with Paleo friendly substitutes. 45:00  How can you replace snack foods like chips? 46:25 What's the best kind of protein powder and supplement to take? What about food products like protein bars and cookies? 50:30  Food that you always want to have in stock in your kitchen 53:35  The difference between salt, sea salt, iodized salt, kosher salt 54:55  What are some other great, healthy snacks? How do you have them ready to go and eat? 57:55  Food and meal prep tips for fast cooking and batch cooking 59:35  Clearing the actual, physical space of the kitchen and getting rid of what you don't need. 1:05:45  Rob and Devon's favorite kitchen hacks and tips 1:09:50  Closing comments with Rob and Devon 1:12:00 Open Sky Fitness Closing     Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 5:30  How some protein shakes or a mixture of it with food can make you gassy 8:00  How to eat vegetables with the Ketogenic Diet 9:25  How do you know if a diet is working for you? 13:35  How to begin a kitchen clean out 17:35  Take your time to clean out your kitchen 18:30  What to look out for when looking at nutrition labels. Why some ingredients aren't healthy for you and you need to avoid them. 19:00 MSG - Monosodium glutamate  23:00  Artificial flavors and coloring (can also contain MSG) 26:50  Pesticides on farm-grown fruits and vegetables 34:20  Low-fat and labeled "heart healthy" whole-grain foods 35:20 Hydrogenated oils 36:45  High fructose corn syrup: Sugar-The Bitter Truth 39:46  Oils: Vegetable oils, canola oils for baking foods 40:45  Artificial sugars such as Splenda, aspartame, saccharin artificial sugars 41:00  What foods should we replace with what we've cleaned out from the kitchen? 41:30  Sugar replacements 42:45  Replace low-fat and non-fat foods with whole, fat nutritious foods 43:45  How to replace grain products with Paleo friendly substitutes. 45:00  How can you replace snack foods like chips? 46:25 What's the best kind of protein powder and supplement to take? What about food products like protein bars and cookies? 50:30  Food that you always want to have in stock in your kitchen 53:35  The difference between salt, sea salt, iodized salt, kosher salt 54:55  What are some other great, healthy snacks? How do you have them ready to go and eat? 57:55  Food and meal prep tips for fast cooking and batch cooking 59:35  Clearing the actual, physical space of the kitchen and getting rid of what you don't need. 1:05:45  Rob and Devon's favorite kitchen hacks and tips 1:09:50  Closing comments with Rob and Devon 1:12:00 Open Sky Fitness Closing BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE:     To read Paleo Eats: 101 Comforting Gluten-Free, Grain-Free and Dairy-Free Recipes for the Foodie in You by Kelly Bejelly, click here: https://www.amazon.es/Paleo-Eats-Comforting-Gluten-Free-Grain-Free/dp/1628600438 To check out products from Tera's Whey, click here: http://simplyteras.com/ To check out Nutiva's hemp protein, click here: http://store.nutiva.com/hemp-protein/ To read The Real Truth About Sugar: Dr. Robert Lustig's "Sugar: The Bitter Truth" by Samantha Quinn, click here: https://www.amazon.com/Real-Truth-About-Sugar-Lustigs/dp/1468161776 To watch Sugar: The Bitter Truth, click here: https://www.youtube.com/watch?v=dBnniua6-oM To check out the article, The Truth About the Weston Price Foundation, click here: http://www.vegsource.com/news/2010/07/the-truth-about-the-weston-price-foundation.html To check out Trade Joe's products, click here: http://www.traderjoes.com/ To check out natural whey protein products from Jay Robb, click here: https://www.jayrobb.com/ To check out Paleo friendly FATSBAR, click here: http://fatsbar.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 [email protected] 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: [email protected] 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 117-Kitchen Clean Out Hacks! We hope you have gained more knowledge on how to be a healthier you!

Please leave a review at http://openskyfitness.com/review It's  October and that means it's officially Nutrition Month and today's topic is: Which Popular Diet is Best for You? Devon and I have so much great information to share with you that we are also dedicating the month of November to talk about nutrition as well! If you have any specific questions or concerns about nutrition, contact us by email at [email protected] and [email protected]. We've already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It's a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/ Each week, we'll be discussing a different nutrition topic in the following order: 9 Weeks of Nutrition Topics Week 1- Which Popular Diet is Best for You? Week 2-Kitchen Clean Out & Family Health Week 3- Tools to Help to Tweak Your Diet  Week 4- Gut Health & Foods That Heal Week 5- Hot topics: Gluten, Sugar, and Carbs Week 6- Nutrition Out of the Kitchen Week 7-Eating Habits During the Holidays Week 8- Holiday Meal Plan Week 9- Food Hangover Week: Getting Back on Track After the Holidays   Which Popular Diet is Best for You? Let's face it; there's a wide assortment of different diets and meal plans out there and they all claim to be the best. Today, Devon and I will go through 15 of the most popular diets and discuss the pros and cons of each. Our goal is to help you learn more about each diet so that you can make a better choices for yourself when it comes to your nutrition. We'll be discussing the following popular diets: The My Plate Diet (FDA) Paleo Diet Whole 30 Diet Vegan Diet Vegetarian Diet Pescetarian Diet Ketogenic Diet Dash Diet Mediterranean Diet Beach Body Diet Alkaline Diet Bulletproof Diet Atkins Diet Weight Watchers Diet Jenny Craig Diet How Important Are Macronutrients in a Diet? In relation to diets and meal plans, it's important to make sure that we are consuming enough healthy macronutrients.  Macronutrients include proteins, carbohydrates, and fats (both monounsaturated and polyunsaturated) and they do amazing things for our bodies! Macronutrients are so important to our bodys' health and nutrition that we basically can't live without them. For example, Proteins repair tissue, restore bones,  build cartilage, and help your blood cells. No matter what diet you follow, sufficient amounts of macronutrients are very important to your diet.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 6:30  Nutrition Month for October & November 12:40  What are macronutrients? 13:20  What are proteins? What do they do in your body? 14:30  What are protein sources? 16:45  What are carbohydrates? 18:40  How does fiber work in the body? 22:53  What are the functions of fat? How do they help us? 27:00  All about monounsaturated and polyunsaturated fats and the American diet today. 29:30  Let's talk about diets and meal plans! 30:20  The FDA approved My Plate 32:45  The Paleo Diet 37:20  The Ketogenic Diet 41:30  The Beach Body Diet 45:20  The various Vegetarian and Vegan Diets 50:10  The Mediterranean Diet 54:05  The Atkins Diet 56:45  The Bulletproof Diet 59:05  The Alkaline Diet 1:01:15  The Dash Diet 1:03:30  The Weight Watchers and Jenny Craig Diets 1:05:30  Closing comments with Rob 1:11:00 Open Sky Fitness Closing   BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE: The Open Sky Fitness Podcast Group on Facebook: https://www.facebook.com/groups/1794246394138633/ To read Rob's blog post, Paleo vs. Keto Diet: What's the Difference? Click here: http://openskyfitness.com/paleo-vs-keto-diet-whats-the-difference/  Listen to Podcast episode no. 13-NINA TEICHOLZ, AUTHOR THE BIG FAT SURPRISE, click here: http://openskyfitness.com/ep-13-interview-with-nina-teicholz-author-the-big-fat-surprise/ To read the book, The Big Fat Surprise by Nina Teicholz, click here: http://thebigfatsurprise.com/ To listen to the Podcast episode-DR. LOREN CORDAIN: THE ORIGIN OF THE PALEO DIET-EP. 97, click here: http://openskyfitness.com/dr-loren-cordain-origin-of-the-paleo-diet-ep-97/ To listen to EP. 23 – EATING BUGS AND ORGAN MEAT WITH SARAH BALLANTYNE (AKA THE PALEO MOM), click here: http://openskyfitness.com/thepaleomom/ To listen to EP. 17 – INTERVIEW WITH SARAH BALLANTYNE, PHD, click here: http://openskyfitness.com/ep-17-interview-with-sarah-ballantyne-phd/ To read the book, The Paleo Approach–Reverse Autoimmune Disease and Heal Your Body by Sarah Ballantyne, click here: http://www.thepaleomom.com/the-paleo-approach-reverse-autoimmune-disease-and-heal-your-body/ To check out the EP 22. – USING FAT AS FUEL: KRISTEN MANCINELLI TALKS ABOUT THE KETOGENIC DIET, click here: http://openskyfitness.com/using-fat-as-fuel-kristen-mancinelli-talks-about-the-ketogenic-diet/ To listen to KRISTEN MANCINELLI: HOW TO GET TO KETOSIS-EP. 98, click here: http://openskyfitness.com/kristen-mancinelli-how-to-get-to-ketosis-ep-98/ To read The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss by Kristen Mancinelli, click here: https://www.amazon.com/gp/product/1612433944/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=opeskyfit-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=1612433944&linkId=3ddb60c8657fc7e95e388710ae22000f To listen to JIMMY MOORE: HOW TO REDUCE CHOLESTEROL: THE “BAD” KIND -EP. 76, click here: http://openskyfitness.com/jimmy-moore-how-to-reduce-cholesterol-the-bad-kind-ep-76/ To listen to DR. JONNY BOWDEN: BREAKING DOWN CHOLESTEROL AND NUTRITION MYTHS-EP. 112, http://openskyfitness.com/jonny-bowden/ To Listen to EP. 21 – TALKIN’ SLEEP AND NUTRITION WITH SHAWN STEVENSON, click here: http://openskyfitness.com/sleep-and-nutrition-shawn-stevenson/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 116-Which Popular Diet is Best for You?  We hope you have gained more knowledge on how to be a healthier you!

 Please leave a review at http://openskyfitness.com/review   "If one part of the equation fails, why would we give up on all of it? Why would we throw the rest of it away? The mental game, the nutrition, the workouts, and all the rest of it. Find the one thing in your life that really brings you joy around being healthy. If it's not fun, then you're doing it wrong." - Rob Dionne on taking the time to enjoy the process of being healthy.     Living a healthy life is consistent and there's always different areas to improve. That's why next month, Devon and I will be kicking off our Nutrition Month for October on the podcast! We've already been discussing nutrition tactics on the Open Sky Fitness Podcast Group. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/ To help you get geared up for next month, today I'm sharing with you how planning is everything when it comes to starting to live a healthy life and how you can maintain it with 5 steps.   5 Steps for Planning a Healthy Lifestyle  Step 1: Don't start doing, start planning Step 2: "Hire a Contractor"-Make the decision to be healthy and think about how you can make it happen. Step 3: Planning a healthy life is a marathon, not a sprint. Step 4: Take the time to enjoy the process. Step 5: Reaching the point of maintaining a healthy lifestyle     Start Building Your Own Workouts! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 3:45  How planning is everything with goals! 5:30  5 Strategies to Plan Everything: Step 1) Don't start doing, start planning 9:20  How much time can you dedicate to working out? 10:15  Step 2) Hire a Contractor: Think about what types of health problems do you need to address-your mental decision to get healthy 15:00  Step 3) Planning a healthy life is a marathon, not a sprint. 21:20  Step 4) Take the time to enjoy the process 25:00  Step 5) Reaching your stage of maintaining a healthy lifestyle 29:30  Closing comments with Rob 31:50 Open Sky Fitness Closing   BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE:   TOP 5 MOVIES ABOUT NUTRITION: http://openskyfitness.com/top-5-movies-about-nutrition/ TOP 5 NUTRITION BOOKS: http://openskyfitness.com/top-5-nutrition-books/ HOW TO SET S.M.A.R.T GOALS-EP. 104: http://openskyfitness.com/how-to-set-s-m-a-r-t-goals-ep-104/ JULIE DANILUK: THE POWER OF ANTI-INFLAMMATORY FOODS-EP. 102: http://openskyfitness.com/julie-daniluk-the-power-of-anti-inflammatory-foods-ep-102/ KRISTEN MANCINELLI: HOW TO GET TO KETOSIS-EP. 98: http://openskyfitness.com/kristen-mancinelli-how-to-get-to-ketosis-ep-98/ EP. 48 – METABOLIC WORKOUTS, SLEEP HACKS AND SETTING ATTAINABLE GOALS : http://openskyfitness.com/ep-48-metabolic-workouts-sleep-hacks-and-setting-attainable-goals/ HOW TO GAIN WEIGHT FAST: http://openskyfitness.com/how-to-gain-weight-fast/ Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 115-5 Steps to Planning a Healthy Life.  We hope you have gained more knowledge on how to be a healthier you!

Download the OSF Food Journal Now! Please leave us a review at http://openskyfitness.com/review "If you're not competing; you're not competing. Which means that if you're not looking for an opportunity to win, then sometimes you'll never give yourself a good chance to actually win."- Dr. Mike Young This week, I had a great discussion with  Director of Performance and Research for Athletic Lab, Dr. Mike Young, about competition success and how creating competition for yourself can help you to become more successful. Once you listen to the podcast, you'll have a clear idea that Mike really understands himself and why he's so competitive. This week, my challenge to you is for you to better understand how you approach food and your nutrition.  Why & How to Keep Track of a Food Journal Download the OSF Food Journal Now! This week, I share with you 5 reasons as to why you should have a food journal: 1. Seeing is Believing Why is having a food journal so important? If you're not feeling well and have varying stomach symptoms, energy levels, or you just want to keep track of what you eat, writing about it will get you where you want to be.  We easily forget what we eat during the day, even if it's just a quick candy bar when we stop at the gas station. If you write down what you eat and drink every time; not only will you never forget it, but you'll hold yourself accountable as well.  If you want to understand and see what you're doing with your nutrition, you have to hold yourself accountable. Keeping a food journal will help you see and believe what you're eating and how it's affecting your health.   2. Periods of Random Starvation We should not be starving at any point of the day, but sometimes we forget to eat. It happens; we get caught up at work, working on a project, or do something else that keeps us from remembering to eat a meal.  That's when the hunger hits us and it's easy to make bad choices from junk food to overeating whatever we can get our hands on. If you keep a food journal, you'll know when you're likely to be hungry and can prepare healthy meals ahead of time or keep nutritious snack foods with you wherever you go.    3. Pay Attention to Your Energy Levels Our energy levels can really vary throughout an entire day. This food journal will help you better understand your energy levels and how different types of food and beverages affect you.  4. Hindsight is 20/20 Not only will your food journal help you notice your eating patterns today, but these patterns will help you better understand your body.  When you pay attention to when your body has different reactions, you know what to avoid. Especially if your following a specific diet such as the Ketogenic Diet and you need to take a fiber supplement.  5. Track Patterns That Pop-up Everywhere Keep track of patterns that pop up everywhere: your regular energy versus when it's low or high. What did you consume that could cause your insulin to spike and then lead you to feeling exuasted? When do you feel happy? When do you feel grumpy? Your body symptoms, feelings, and energy can tell you so much about the food and beverages you're consuming and what they're doing to your body.      Understand & Balance Your Competitive Side Dr. Mike Young loves to compete. Whether it's against himself or with another person, Mike uses his competitive side to his advantage to reach a goal and get to the next level. To get to that next level, he looked up to and really listened to his mentors.  Whether it's for your career, a sport or your health, find someone who can help you get competive with yourself and push you to take the next step to get to a new level.    Connect With Us! Leave us a review on iTunes! or text OSFreview to 33444 to get the link Start Building Your Own Workouts! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  About Dr. Mike Young   Dr. Mike Young has an undergraduate degree in Exercise Physiology, a Master of Science degree in Athletic Administration and a PhD in Kinesiology with an emphasis in Biomechanics. He has studied extensively in anatomy, physiology, sport psychology, motor learning, training theory and biomechanics. Mike has earned NSCA’s Certified Strength and Conditioning Specialist, is recognized by USA Weightlifting as a Club and National Coach, a Crossfit Level 1 Certified Trainer, is one of less than 20 USA Track & Field (USATF) Level 3 coaches in the country and has a USATF Level 2 certification in 3 event areas. Mike serves as the Director of Performance and Research for Athletic Lab. His title includes his role as the strength and speed coach as well as the lead researcher for Athletic Lab. Mike directs all programming at Athletic Lab, manages facility development and oversees staff education programs. Mike is a world-renowned expert in the field of speed development and conditioning for sport. He is also recognized for his work in coaching the Olympic Lifts and creating specialized strength, speed and conditioning programs to help maximize the performance of any athlete. He has developed training plans for sports ranging from dragon boating and soccer to swimming. To learn more about Dr. Mike Young, click here: http://athleticlab.com/about/staff/mike-young/     Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 4:12 5 Reasons Why You Should Have a Food Journal 23:50  Introduction to Dr. Mike Young 24:15  Do you believe you're a competitive person? 26:00 How do you balance yourself with being so competitive? 30:20  How would you personally describe yourself in terms of your philosophy on training and your career? 33:30  Who do you train at Athletic Lab and what else do you do there? 36:00  How can you become an intern and do a coaching apprenticeship with Athletic Lab? 38:00 What did you learn from your mentors that you integrate into your career and teach your interns? 41:35  What do you recommend for aspiring personal trainers and coaches who want to find a mentor? 46:15 Can you explain more about what you said during your TEDx Talk-Calgary? 49:00 Where's the line between competing with someone and mentoring someone? 52:20 What's your thought on how our mindsets either help us to succeed or to fail? 56:30  As a coach, how do you talk to your players? 59:35  As a coach, how did you transition from track & field to more team sports? 1:02:00 How did you become the coach that you are today? 1:07:20  How can people stay away from injury? Especially those who aren't professional athletes? How can you get competitive? 1:11:20  How can you go about finding the right mentor for you at your level of training or coaching? 1:13:00  How you can get in touch with Mike. 1:14:00 "Bite off more than you can chew and then chew it."- Always keep challenging yourself 1:15:25  Closing comments with Rob 1:17:00  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To contact Dr. Mike Young via Twitter, click here: https://twitter.com/mikeyoung To check out Dr. Mike Young's website, ELITETRACK, click here: http://elitetrack.com/ To check out Dr. Mike Young's website, Fit For Futbol, click here: http://fitforfutbol.com/ To learn more about Athletic Lab, click here: http://athleticlab.com/ To learn more about internships at Athletic Lab, click here: http://athleticlab.com/contact/internship-opportunities/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 114-Dr. Mike Young: Is Competition the Key to Success?.  We hope you have gained more knowledge on how to be a healthier you!

Leave us a review at http://openskyfitness.com/review What's Going on in Your Fitness World?   "Life is happening to you right now; you might as well embrace it."- Selene Yeager   Before you jump into listening to my interview with Selene Yeager about The Evolution of the Fitness World, take a moment to think about what's going on with your own health and wellness. Are you on the right track to reaching the goals that you want to achieve? Are you sticking to eating healthier and working out on a regular basis? Why did you start this health journey and process? What was your own "a-ha moment" and fitness evolution? Last week on Episode 112: Dr Jonny Bowden-Breaking Down Cholesterol and Nutrition Myths, Devon and I shared some tips on how you can begin to live a healthier life and we'd love to hear your progress!  You can share it with us however you like including  our new Open Sky Fitness Podcast Group on Facebook.   Take Baby Steps Towards Fitness Goals If you didn't start any of the healthy habit tasks that we talked about last week, just remember that you don't have to complete the tasks perfectly. This exercise is just to help you get a good start on creating healthy goals and it's all about taking baby steps. We all go through different processes to get healthy and the length of that process will vary from person to person. If you only focus on the end result, you can get easily frustrated. Take it one day, one goal, one meal, or one workout at a time and before you know it, you will accomplish what you want to get done and be where you want to be!   Connect With Us! Leave us a review on iTunes! or text OSFreview to 33444 to get the link Start Building Your Own Workouts! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.    About Selene Yeager Selene is a top-selling professional health and fitness writer. She has authored, co-authored, and contributed to more than two dozen book titles. Her work has appeared in numerous media including Details, Shape, O, the Oprah Magazine, Oz, the Good Life, Fitness, Redbook, Men’s Health, Women’s Health, Marie Claire, Better Homes & Gardens, Good Housekeeping, Runner’s World, More, Cooking Light, The Bottom Line, and Cosmopolitan. You can learn more about training, nutrition, and other pieces of advice from Selene each week as Bicycling Magazine’s “Fit Chick”.  Selene is also a certified personal trainer, USA Cycling certified coach, pro mountain bike racer, and All-American Ironman triathlete.   Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:10  Episode Opening with Rob 3:45  Check out the Open Sky Fitness Podcast Group! 4:00 Tiny, baby footsetps to becoming a healthier you. 6:00  What was your a-ha moment along your fitness journey? 12:40  Introduction to interview with Selene Yeager. 13:30  Selene's career as a fitness writer. 16:30  Where did your passion for cycling and fitness begin? 19:30  What's it like to be in a mountain bike race as a woman? 25:50  How does training compare when it comes to women and men? For biking competitions? 29:50  The evolution of fitness and athleticism for women: Why are women better at swimming? 31:15  What is it like to swim competitively in fresh water vs. salt water? 31:50  The Evolution of Fitness: Beliefs, Fads, and Myths 36:30  Who is responsible for fads and myths about health and fitness? What do women want? 38:30  What type of magazine article title would entice you to read it? 39:00 Myth: Do men and women have to be afraid of growing big muscles? 40:20  What are your thoughts on long distance cardio vs. HIIT training? 41:10  How can people do long distance cycling and HIIT to lose weight? For competition? 43:15  Do you find long-distance exercise to be meditative? 44:35  What does your training schedule look like? 45:20  Do you do any cross-training along with cycling? 47:00 Does it help you to cycle in groups and to have accountability training  partners? 49:00 What's your take on nutrition? What have you noticed over the years with Nutrition Evolution? 53:35  Why you can't follow both a high-fat (Ketogenic) and high-carb diet at the same time. 57:00  How New-Age technology  and the internet helps us to better understand nutrition and health. 1:00:45  Fact or Fiction: Can pregnant women continue working out throughout their pregnancy? 1:02:45 What can women expect during pregnancy with their weight? 1:05:20 What piece of advice would you give to people? 1:06:55  Closing comments with Rob 1:10:10  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To learn more about Selene Yeager, check out her official webiste by clicking here: https://seleneyeager.com/ To check out Selene Yeager's Facebook page, click here: https://www.facebook.com/FitChickSeleneYeager/?fref=ts To read ROAR by Selene Yeager and Dr. Stacy Sims, click here: https://www.amazon.com/ROAR-Fitness-Physiology-Optimum-Performance/dp/1623366860/ref=asap_bc?ie=UTF8 To read, Ride Your Way Lean by Selene Yeager, click here: https://www.amazon.com/Ride-Your-Way-Lean-Ultimate/dp/1605294063/ref=asap_bc?ie=UTF8 To read Every Women's Guide to Cycling by Selene Yeager, click here: https://www.amazon.com/Every-Womans-Guide-Cycling-Everything/dp/0451223047/ref=asap_bc?ie=UTF8 To read more books by Selene Yeager, click here: https://www.amazon.com/Selene-Yeager/e/B001IR1PLC To check out our episode, MIKE ISRAETEL: PROPER WEIGHT LIFTING TECHNIQUES-EP.80, click here: http://openskyfitness.com/mike-israetel-proper-weight-lifting-techniques-ep-80/ To learn about the first person to swim from Florida to Cuba, Diana Nyad, click here: https://en.wikipedia.org/wiki/Diana_Nyad To learn about Dr. Eric Goodman's Foundation Training, click here: https://www.foundationtraining.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 [email protected] 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: [email protected] Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 113-Selene Yeager: The Evolution of the Fitness World.  We hope you have gained more knowledge on how to be a healthier you!

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.  When it comes to breaking down the myths about cholesterol and nutrition, Dr. Jonny Bowden is a wealth of great information. Dr. Bowden has written numerous works including his latest book with M.D. Masley Steven, Smart Fat: Eat More Fat. Lose More Weight. Get Healthy Now. Devon and I were so psyched for this interview with Dr. Bowden about cholesterol and nutrition that we took some time to discuss how to get on track with eating healthy and how to schedule time for yourself to focus on your health. It's Okay to Fall Off the Health Wagon Sometimes Maybe you decided to eat some extra chicken wings, ice cream, or sugar drinks over the Labor Day Weekend (don't worry, so did we!) and you're feeling guilty about it. Don't feel that way about yourself and don't judge yourself. It's okay to enjoy all of our favorite, unhealthy foods and overindulge every once in awhile. Plus it's extremely hard not to once you're around friends and family who are eating the same fatty foods. Just relax and know that being healthy is a journey that we're all on. It's normal to eat food that you normally wouldn't eat. Just get back to focusing on your own personal health goals once that weekend BBQ is over and done. Follow a Health Journey with a Focused Plan So what can you do to get back on the health wagon and start focusing on your health again? Plan and schedule. Now that school is starting, maybe it's extra hard for you parents out there if you have kids to drive to school and to take to all their after school activities. Even if you don't have kids, how do you schedule your life? Stop and think about your own time and your own goals. Time goes by so fast and it's easy to ignore your health needs year after year while you put other people ahead of yourself. Rob and Devon's Action Tips to Create Good Health Habits and Patterns To created a focused plan on improving your health, we have some tips to help you create good health habits and patterns. Your mission for the week: Go ahead and pick as many of our tips that you want to do this week. Try to do at least 1-3 of them each week to focus on building those habits. If you focus on more than 3, then you'll be all over the place by trying to focus on too much at once. Now, take 15-30 minutes and look at your schedule. Think about what 1-3 tasks you're going to do for yourself this week: Drink 80 oz of water. Eat 2 green vegetables in per day. Complete 2-3 workouts a week (even just 10 minutes each time). Do healthy batch cooking and meal prepping once or twice during the week. Have a No category: For example, pick one thing that you're not going to eat this week whether it's alcohol, soda, juice, cookies, or processed foods. Catch up on your sleep by sleeping 7-8 hours consistently during the week. You don't have to complete the tasks perfectly. This exercise  just to help you start good health goals. When it comes to completing goals, it can be difficult to do it all on your own. Keep track of being accountable with your goals with our Open Sky Fitness Podcast Facebook group! Share with the group what your goals are so we can all keep each other accountable. Cholesterol's Relationship with Our Body There's a lot of feelings of fear when people hear the word, "cholesterol," and we immediately begin thinking about gaining weight and different health problems like heart disease. This fear has been built upon years and years of different sources saying the cholesterol is so bad for us and we've believed in this myth and more for far too long. According to Dr. Jonny Bowden, we've been so wrong about our fear of cholesterol. In fact, there is nothing to fear. Dr. Bowden will explain in detail in the podcast, but all in all, there is no connection of saturated fat with heart disease and our cholesterol levels. If Ketogenic and Mediterrerian diets call for eating healthy fats that don't actually make you fat, then why are we following other diets such as low-carb and low-calories that can make us sick? To truth is, is that the types of diets that focus on consuming a lower amount of carbs and calories don't actually help us in the long run. In reality, we're actually starving our bodies from the nutrients and healthy fats that it needs to feel full and be energized. How to Analyze Cholesterol Levels Cholesterol is so much more complex than just knowing a single number and analyzing the good cholesterol (High-Density Lipoprotein) and the bad cholesterol (Low-Density Lipoprotein). That was the past but today, we know that there are so many different types of HDL and LDL that do not all behave the same. When you talk to your doctor about your cholesterol, have a particle test done to truly know where your cholesterol levels are at. A doctor should not be prescribing a medication such as Statins without taking a closer look at all of the different factors in someone's cholesterol. A medication shouldn't be prescribed by just looking at the good HDL and the bad LDL. There's more to cholesterol than just HDL and LDL. Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates. Download Results Tracker here! About Dr. Jonny Bowden Dr. Jonny Bowden, also known as The Nutrition Myth Buster, is a nationally known expert on weight loss and health, and has been seen on Dr. Oz, the Doctors, and every major television network. He is the best-selling author of 15 books, including Living Low Carb, The Great Cholesterol Myth, and his latest, Smart Fat: Eat More Fat Lose More Weight Get Healthy Now! Dr. Jonny—a former professional pianist and conductor—earned six certifications in personal training and fitness, has a Masters degree in psychology, a PhD in holistic nutrition, and is board certified by the American College of Nutrition. He has written, contributed to or consulted on hundreds of articles in publications as diverse as the Everything You Know About Cholesterol Is Wrong Part 01 with Dr. Jonny Bowden       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 [email protected] or Devon at [email protected] 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 6:00  How can I eat healthy and focus on fitness again after Labor Day? 9:00 How to get yourself and your kids organized for the new school year. 12:00 Rob and Devon's Action Tips to Create Good Health Habits and Patterns 25:00 Introduction to Dr. Jonny Bowden 26:00  How Dr. Jonny Bowden got started in the fitness industry as a Personal Trainer 30:00  How Dr. Jonny began to be interested in nutrition and understand how fat works? 35:40  How low-carb diets began to be dismissed. 37:20  Cholesterol and saturated fats non-relationship with heart disease 39:40  How Statins and how prescribed medications harm our health and don't fight cholesterol. 43:30  What happens to our bodies on low-carb and low-calorie diets? 49:00 Why you can't eat whatever you want even if you workout a lot and have a fast metabolism. 52:00  How do genes come into play with health? 58:00 Access to Dr. Jonny Bowden's VIP Summit Package 59:45  How to live healthy in the world that we live in and be motivated. 1:05:55  How can people get started on living a healthy lifestyle? What are your tips? 1:10:30  All about Intention Actions 1:12:30  What should we be paying attention to in our blood panels when checking our cholesterol? 1:20:10  What are smart fats?  How do we think about food in the US? 1:21:19  Do you need to pay close attention to your carbohydrate intake if you switch over to real food and quit processed foods? 1:23:35  What are some foods that we consume on a regular basis that we need to avoid at all costs? 1:26:00  Closing comments with Rob and Devon 1:27:40  Open Sky Fitness Closing   LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To learn more about Dr. Jonny Bowden, click here: http://www.jonnybowden.com/ To download Dr. Jonny Bowden's FREE VIP Fat Loss Summit Package, click here: http://www.jonnybowden.com/vip-package/ To buy the book, Smart Fat: Eat More Fat. Lose More Weight. Get Healthy Now, by Dr. Jonny Bowden and Dr. Masley Steven, click here: https://www.amazon.com/Smart-Fat-More-Weight-Healthy/dp/0062392298/ref=sr_1_1?s=books&ie=UTF8&qid=1470031353&sr=1-1&keywords=smartfat To learn about Dr. Masley Steven, click here: http://drmasley.com/ To learn about Dr. Barry Sears and the Zone Diet, click here: http://www.zonediet.com/about-us/dr-sears/ To learn about Nina Teicholz and her book, The Big Fat Surprise, click here: http://thebigfatsurprise.com/ To listen to our OSF Podcast interview with Nina Teicholz, click here: http://openskyfitness.com/ep-13-interview-with-nina-teicholz-author-the-big-fat-surprise/ To read Dr. Jonny Bowden's blog post about The Biggest Loser, click here: http://www.jonnybowden.com/so-who-is-the-biggest-loser/ To listen to our OSF Podcast episode NY Times Article is One-Sided about The Biggest Loser, click here, http://openskyfitness.com/ny-times-article-is-one-sided-about-the-biggest-loser-ep-95/ To listen to our OSF Podcast episode with Alek about carbs, click here: http://openskyfitness.com/ep-2-are-carbs-bad/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 112-Dr. Jonny Bowden: Breaking Down Cholesterol and Nutrition Myths.  We hope you have gained more knowledge on how to be a healthier you!

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 [email protected] or Devon at [email protected] 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 listen to our interview with Mike Israetel: Proper Weight Lifting Techniques-Ep. 80, click here: http://openskyfitness.com/mike-israetel-proper-weight-lifting-techniques-ep-80/ To listen to our interview with Jill Miller: Secrets for Releasing Muscle Tension and Pain-Ep. 45, click here: http://openskyfitness.com/ep-45-jill-millers-secrets-for-releasing-muscle-tension-and-pain/ To learn more about Jill Miller and her book, The Roll Model, click here: http://www.therollmodel.com/ To listen to our interview with Dr. Kelly Starrett: How to Prevent Injuries and Improve Performance-Ep. 87, click here: http://openskyfitness.com/dr-kelly-starrett-staying-conscience-to-prevent-injuries-and-improve-performance-ep-87/ To listen to our podcast episode, Talkin' Sleep and Nutrition with Shawn Stevenson-Ep. 21, click here: http://openskyfitness.com/sleep-and-nutrition-shawn-stevenson/ To learn more about Shawn Stevenson and his book, Sleep Smarter, click here: http://sleepsmarterbook.com/ To check out our interview with Dr. Loren Cordain: The Origin of the Paleo Diet-Ep. 97, click here: http://openskyfitness.com/dr-loren-cordain-origin-of-the-paleo-diet-ep-97/ To check out Rob's muscle building workout from training for the men's physique contest, click here: http://openskyfitness.com/first-month-building-muscle-the-workout/ To learn more about Mark Bell and Barbell Brigade, click here: http://barbellbrigade.com/es/content/7-gym To learn more about how to decompress your spine at home, click here: http://www.newhealthadvisor.com/spinal-decompression-at-home.html To learn more about Arnicare Gel or Cream, click here: http://www.arnicare.com/ To learn more about MSM Supplements, click here: http://www.webmd.com/vitamins-and-supplements/msm-methylsulfonylmethane-uses-and-risks To learn more about fish oil, click here: http://www.webmd.com/vitamins-supplements/ingredientmono-993-fish%20oil.aspx?activeingredientid=993& To learn more about Magnesium Supplements, click here: http://www.webmd.com/vitamins-supplements/ingredientmono-998-magnesium.aspx?activeingredientid=998 To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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!

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: A body fat test Progress photos 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 [email protected] or Devon at [email protected] 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 learn more about Dr. Lonnie Lowery, click here: https://www.mountunion.edu/dr-lonnie-lowery To check out Dr. Lonnie Lowery's podcast, Iron Radio, click here: http://www.ironradio.org/ and http://www.stitcher.com/podcast/iron-radio To reach Dr. Lonnie Lowery on Twitter, click here: https://twitter.com/lonman7?lang=es To learn more about how beta alanine can help beat anxiety, check out this article here: http://www.ironmagazine.com/blog/2015/beta-alanine-helps-against-anxiety/ To check out Week 1's podcast for Strong People Are Awesome Month and Rob's interview with Top Kettlebell Instructor, Karen Smith, click here: http://openskyfitness.com/karen-smith-become-top-kettlebell-instructor-ep-107-2/ To check out Week 2's podcast for Strong People Are Awesome Month and learn How to Build and Maximize Home Workouts, click here: http://openskyfitness.com/homeworkouts/ To check out Week 3's podcast for Strong People Are Awesome Month and learn How to Build Your Own Gym Workout, click here: http://openskyfitness.com/build-gym-workout-ep-109/ To  check out Rob's 10 Minute Full Body Workout, click here: http://openskyfitness.com/10-minute-full-body-workout/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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!

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 [email protected] 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 [email protected] or Devon at [email protected] 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 check out Week 1's podcast for Strong People Are Awesome Month and Rob's interview with Top Kettlebell Instructor, Karen Smith, click here: http://openskyfitness.com/karen-smith-become-top-kettlebell-instructor-ep-107-2/ To check out Week 2's podcast for Strong People Are Awesome Month and learn How to Build and Maximize Home Workouts, click here: http://openskyfitness.com/homeworkouts/ To  check out Rob's 10 Minute Full Body Workout, click here: http://openskyfitness.com/10-minute-full-body-workout/ To check out Rob's interview with Owen Harrison about Bodybuilding Workouts and Nutrition, click here: http://openskyfitness.com/ep-43-owen-harrison-talks-bodybuilding-workouts-and-nutrition/ To check out Rob's podcast on the Secret to Creating a Muscle Building Workout Program, click here: http://openskyfitness.com/ep-68-secret-to-building-muscle-mass/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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!

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 [email protected] or Devon at [email protected] 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 a free copy of our Jump-Start Workout Guide 2.0, visit our website: http://openskyfitness.com/ To join our new Open Sky Fitness Podcast closed group, click here: https://www.facebook.com/groups/1794246394138633/ To learn about the Bulletproof Diet, click here: https://www.bulletproofexec.com/the-complete-illustrated-one-page-bulletproof-diet/ For an overall view of the Paleo and Ketogenic Diets, check out Rob's blog post: http://openskyfitness.com/paleo-vs-keto-diet-whats-the-difference/ To check out our podcast with Dr. Loren Cordain about the Paleo diet, click here: http://openskyfitness.com/dr-loren-cordain-origin-of-the-paleo-diet-ep-97/ To learn about the Ketogenic Diet, check out our interview with Kristen Mancinelli: http://openskyfitness.com/kristen-mancinelli-how-to-get-to-ketosis-ep-98/ To check out our EP. 17 – INTERVIEW WITH SARAH BALLANTYNE, PHD, click here: http://openskyfitness.com/ep-17-interview-with-sarah-ballantyne-phd/ To check out our EP. 23 – EATING BUGS AND ORGAN MEAT WITH SARAH BALLANTYNE (AKA THE PALEO MOM), click here: http://openskyfitness.com/thepaleomom/ To check out Sarah Ballantyne's books including The Paleo Approach, click here: http://www.thepaleomom.com/about-the-paleo-mom/sarahs-books/ To learn more about how magnesium sprays can help heal the body, click here: http://theshawnstevensonmodel.com/benefits-of-magnesium/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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!

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 [email protected] or Devon at [email protected] 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 learn more about Karen and contact her, visit her website at: http://coachkarensmith.com/ To join our new Open Sky Fitness Podcast closed group, click here: https://www.facebook.com/groups/1794246394138633/ To get a Coaching Corner Membership from Karen, click here: http://coachkarensmith.com/register/ To learn more about Dragon Door, click here: http://www.dragondoor.com/ To learn more about Pavel Tsatsouline and Strong First, click here: http://www.strongfirst.com/ To check out the Girls Gone Strong Website, click here: https://www.girlsgonestrong.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 [email protected] 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: [email protected] 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!

Please leave us a review at http://openskyfitness.com/review When it comes to our dreams and goals, we can sometimes feel a bit uneasy about them because we're afraid of what other people may think of them. Hopefully you know people in your life who are supportive of your decisions. If people are negative, you shouldn't let that get in the way of who you want to become and what you want to do with your life.  On this week's podcast, Rob shares with us why it's okay to be different and why you shouldn't hold back on what you want to do with your life. If your goal is to become a healthier person, you shouldn't worry whether it's "normal" or not to pick healthier options. Don't let society and unsupportive people hold you back just because what you're doing with your life is different than what other people do. Rob and Devon love to answer any of your health and wellness questions! This week, Rob took sometime to answer one listener's question on how to gain muscle fast. Check it out! How to Gain Muscle One of our listeners, Chris, has turned his life around by making significantly healthier choices. His decision to life a healthy lifestyle has helped him lose 50 pounds! Continuing to focus on his health and fitness, Chris asked Rob about how can he gain muscle mass. What new exercises should he do? What should he pay attention to as far as what his body is telling him? Can he take extra protein and if so, how much of it should he have? To gain muscless mass, Rob's suggestion is to mix up your workout to confuse the body's muscles and to strengthen everything. Different programs like P90X includes a 6 day program to give you a great variety of different types of cardio with bands and HIIT workouts to build strong muscles. However, a program like P90X won't necessarily help person gain bigger muscles. If you've hit a road block with gaining muscle mass, try using heavier weights that work your arms, legs, back, and core to trigger adaptation and force your muscles to work harder than they were before. Add weights to different body core exercises like pull-ups, crunches, and lunges. You don't need to lift a lot of weights, just try rotating it in once or twice a week with a program like P90X. As far as protein intake (grams) for a moderately active person, the most the average person can really have is 50% of their body weight. So if you weight 200 pounds, you should take 100 grams. If you are taking supplements or steroids, then you can take more protein because your muscles can handle the extra amount.  To learn more about this topic, check out Rob's blog post, How to Gain Weight Fast.  To help you plan your workout program, Rob has a free workout template to help you get started. Just text the one word, "lifting" to 33444 to get the downloadable link. 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 [email protected] or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Open Sky Fitness Opening with Rob 2:10  How can you gain strong muscle after losing excess body fat? How much protein should you intake? 9:50  Why do we fear to be different? 13:05 How people who are different can change the world. 19:30  Why would you want to be normal?   21:50  Changing and being different to find out what works for your health. 24:10  Start thinking, "Why not?!" instead of "Why?" 27:00 Find joy in the Now and allow others to do the same. 28:25  Closing Remarks by Rob 30:42 Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To learn more about how you can gain muscle and weight fast, check out Rob's latest OSF blog post, How to Gain Weight Fast To learn more about P90X, check out Rob's interview with the workout program creator, Tony Horton-How Tony Horton Changed The Face of Fitness To check out the P90X workout program, click here: https://www.beachbody.com/product/fitness_programs/p90x.do Check out our new Open Sky Fitness website! Leave us a review or question at http://www.openskyfitness.com/review To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 106-Dare to Be Different. We hope you have gained more knowledge on how to be a healthier you!

On this week's Open Sky Fitness Podcast episode, Rob had a great talk with Jay Campbell about testosterone replacement therapy. Jay the best selling author of The Definitive Testosterone Replacement Therapy MANual, a 16 year TRT patient and respected thought leader on Hormonal Optimization. Jay recently launched TRTRevolution.com and the TRT Revolution Podcast which promise to be the definitive resources for all things Testosterone, Anti-Aging and Life Optimization. Jay along with his mentor Jim Brown consult with aging men and women and soon will be offering a unique line of supplements (Optimized Life Nutrition) essential for living a hormonally balanced life. Rob and Jay had a deep discussion about why men can experience a loss of the testosterone hormone, what are the symptoms, and how to replace the hormone with therapy. To prepare for this interview, Rob even took a blood work test, a Pre TRT Wellness Panel, to see where his hormones were at and how healthy he is. Challenge of the Week: Think About Where You Are At In Your Life Life can get incredibly busy and not only are we trying to juggle everything going on in our lives, but sometimes other people's lives too. Friends, family members, and co-workers may all need us at one point in their lives to help them out. And it's great to help them out however and whenever you can, but are you paying enough attention to yourself? This week, try to stop for a moment and take a close look at everything that is going on in your life. Your family, your career, and you goals. Are you spending enough time on what you want to accomplish? Maybe you don't spend enough time on you or if everything becomes too much, you just push everything aside to give yourself space and a moment to breathe. Pay attention to everything that you have going on in your life and ask yourself if it's too much to handle. Maybe you have too much going on right now or too many goals that you're facing. If something is too much to handle, it's okay to back off and come back to it later when you're ready for it. Likewise, what are some tips that you can share with all of us when you're juggling too much at once? Send us an email, voicemail, Facebook message, Twitter tweet etc. How do you handle stress and taking on different projects at once?   Get a Jump-Start Guidebook From Rob When You Leave a Review! 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  3:30 How can we juggle everything that goes on in our lives? 12:45  Introduction to Jay Campbell. 13:50  Jay's background and why understanding testosterone is important for him. 14:50  Jay's story of being diagnosed with low level testosterone.  17:05  What are hormones and why are they so healthy for us? 20:00  What are the symptoms of low testosterone deficiency?  22:35 How important is it to meet with a doctor who knows about hormonal level deficiencies?  23:30 What is it like to begin testosterone hormone replacement therapy? How do I know if the therapy isn't helping me? 24:45 What about the pill for women? How are the hormones balanced? 26:15  Is it a big decision to go with testosterone hormonal therapy? 27:55  Can the environment that we live in today affect our hormones? 28:30  What are the statistics for males who have a testosterone deficiency?  29:00 Are male body types correlated with testosterone?  31:25  What are the causes of gynecomastia or male breast enlargement? What can happen if there's a very high production of estrogen in the nipples and it goes too far over time? What about during puberty? 36:30  What's the recovery time like to reduce male breast tissue or hard glands? 38:55  What were Rob's results for his Pre TRT Wellness Panel and what does his blood work mean for him? 54:00  What are the risks for going on a Statin medication such as for high cholesterol?  57:45  Would a young male with low testosterone automatically be prescribed to take a medication? 1:01:05  How can a person improve their testosterone balance  and control their insulin with nutrition?   1:10:00 What are some indicators that you may have a low amount of testosterone? 1:11:00 Why do more people need to know about hormonal imbalance and low testosterone for men? 1:12:30  When do men begin to naturally lose testosterone hormones? 1:13:35  How often should men have their testosterone levels tested? 1:14:29 Why cardio is incredibly important during your 40s.    1:17:33  Closing Remarks by Rob  1:21:40  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To learn more about Jay Campbell and check out his blog, Fabulously Fit over 40, click here: http://fabfitover40.com/ To check out Jay Campbell's website, TRT Revolution, click here: http://trtrevolution.com/ To check out the book, The Definitive Testosterone Replacement Therapy MANual: How to Optimize Your Testosterone For Lifelong Health And Happiness by Jay Campbell, click here: https://www.amazon.com/Definitive-Testosterone-Replacement-Therapy-MANual/dp/1942761724  To check out Iron Man magazine, click here: http://www.ironmanmagazine.com/  To check out the book, Built to Survive: A Comprehensive Guide to the Use of Anabolic Steroids, Nutrition, & Exercise for HIV Therapy by Nelson Vergel and Michael Mooney, click here: https://www.amazon.es/Built-Survive-Comprehensive-Anabolic-Nutrition/dp/0966223101 To check out Discounted Labs, click here: http://www.discountedlabs.com/about-us/  Click here to check out PrivateMDLabs.com and have your blood work done To visit CHEKD and have your blood work done, click here: http://www.chekd.com/ To learn about plastic surgeon, Dr. Joseph Cruise, click here: http://orangecountycosmeticsurgery.com/ To read The Obesity Code: Unlocking the Secrets of Weight Loss by Jason Fung, click here: https://www.amazon.es/Obesity-Code-Unlocking-Secrets-Weight-ebook/dp/B01C6D0LCK Love our new website? Learn more about the man who helped us create it,Anthony Tran, and his company, Marketing Access Pass, here: http://marketingaccesspass.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 [email protected] 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: [email protected] 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 105: Jay Campbell Explains All About Testosterone Replacement Therapy. We hope you have gained more knowledge on how to be a healthier you!

Rob and Devon kick off this episode by sharing their experience of attending last week's Podcast Movement conference in Chicago. One thing that Rob took away from the conference is how we create specific structures, strategies , and timelines for goals that we want to accomplish. Being specific with our goals is key if we truly want to reach them. Sometimes we struggle with getting tasks done, but then other times we find that we can be extremely productive because we're specific with our goals and with our timelines. To help you set and reach your goals, Rob and Devon have put together the S.M.A.R.T Goal System. The S.M.A.R.T Goal System S-Specific Goals M-Measurable Goals A-Attainable Goals R-Relevant Goals T-Time framed Goals What's Important to You In Life? Along with understanding your goals and creating a specific timeline, make a Top 10 List of the most important things in your life. It may include nutrition, relationships, mediation, your career etc. During the podcast, Rob and Devon will explain what no. 1-5 vs. no. 6-10 mean in your life as far as what is important and where your focus is currently at compared to everything else. Your Top 10 List will help you understand where you are in your life and whether or not you're living into the person that you believe you are. Get a Free Jump-Start Guidebook From Rob to start your S.M.A.R.T Goal! Download Rob's Jump-Start Guidebook to help you get started on your S.M.A.R.T Goal. 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 [email protected] or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Open Sky Fitness Opening with Rob and Devon 3:15  How to get goals accomplished by being specific with our timelines and scheduling. 7:00  How to set S.M.A.R.T. Goals 7:40  Specific Goals 9:20  Measurable Goals 13:20 Attainable Goals 16:00 Relevant Goals 17:55  Time framed Goals 27:45  Creating a list of your Top 10 Most Important Things In Your Life-What's grabbing your attention and what you're ignoring. 32:00 How to live into the person that you believe you are and having a good support system of friends. 36:15  Closing Remarks by Rob and Devon 1:04:40  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To download the Jump-Start Guidebook, click here: http://openskyfitness.com/ SIMILAR PODCASTS TO HELP YOU CREATE AND COMPLETE YOUR GOALS: To check out our podcast episode, Metabolic Workouts, Sleep Hacks and Setting Attainable Goals, click here: http://openskyfitness.com/podcast/ep-48-metabolic-workouts-sleep-hacks-and-setting-attainable-goals/ To check out our podcast episode with Josh Davis-How to Be Super Effective, click here: http://openskyfitness.com/featured/josh-davis-how-to-be-super-effective-ep-89/ To check out our podcast episode with David Allen-The Importance of Time Management, click here: http://openskyfitness.com/podcast/david-allen-the-importance-of-time-management-ep-79/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 104-How to Set S.M.A.R.T Goals. We hope you have gained more knowledge on how to be a healthier you!

We love answering your questions and knowing what you think about the show! Please leave us a review at http://openskyfitness.com/review At the beginning of the show, Rob was joined by one of our previous guests, Josh Trent from Wellness Force Radio, to talk about the Ketogenic and Paleo diets as well as how to live a healthy lifestyle. If some of you remember from awhile ago, we had another guest on the podcast, Kristen Mancinelli, who shared what the Ketogenic Diet is all about and her experience of getting to the state of Ketosis.  The discussion on how diet, fitness, and a healthy lifestyle go hand in hand continued with our special guest, Drew Manning. Drew is a NASM personal trainer of the Dollar Workout Club and storyteller of his Fit2Fat2Fit journey.  Drew's story is how he went from going from being obsessed with being fit, to fat in 6 months and how he planned on showing everyone how to get back to fit again in 6 more months. His diet was unrestricted and he refrained from any exercise during his fat stage. He planned on putting on around 50-60 pounds. After those 6 months, he has been teaching people how to get back in shape by allowing everyone to follow his specific meal plans and workout plans on his website, https://www.fit2fat2fit.com and in his book, Fit2Fat2Fit. He documented his progress every step of the way and blogged about it, from weekly pics, measurements, and even allowing people to decide what fatty foods he should partake of during his fat stage. About Drew Manning Drew Manning is a NASM Certified trainer, author of NY Times Bestseller: Fit2Fat2Fit, blogger and fitness enthusiast. Drew's health program has been used by thousands of people all across the world. He has been featured on shows such as: The Tonight Show, Dr. Oz, Dr. Drew, CNN, The View, Good Morning America, Nightline and more. You can learn more on his website www.Fit2Fat2Fit.com Drew's goal is to inspire people to get fit, teach them how to do it and give them hope that it IS possible to get fit and stay fit. He wants to share his comprehensive fitness knowledge with his followers so that they can know how to lose weight successfully, even though for many it’s going to be a struggle. Get a Jump-Start Guidebook From Rob When You Leave a Review! 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 and Josh 6:10  Rob and Josh discuss the Ketogenic, Paleo, and how to get into a healthy lifestyle. 20:50  Introduction to Drew Manning 23:58  Why Drew decided to do this fitness experiment of gaining a lot of weight and working it off after. 25:10  What was it like to change your diet and start eating typical, standard American food as well as have people telling you what to eat with weekly food challenges? 27:50  What was it like to become addicted to these new foods?  How did it affect you mentally? 29:53  Did you think you would be able to get fit again while you were getting fat? What were your thoughts? 31:05  How were you sticking to your goals? What was holding you accountable? 32:56  At the end of it all, do you feel like there were some things you didn't get back? Do you have new struggles with yourself? With cravings? An emotional connection to food? 35:20  What can you do if you have an emotional connection to food and you have all of these feelings along with the cravings? How do you help them get into a healthier mindset? 37:10  What do you suggest for people to do to become and stay accountable? 39:20  How did you begin the process to losing the weight? 41:20  How much weight did you lose during the first month? 41:40  Since you began your 180 turn to losing weight and getting healthy again, as anything changed for you since then? 44:10  Do you test yourself to see if you're in Ketosis throughout the week? 45:15  Is it possible to cycle in carbohydrates while on a Ketogenic Diet? Can you do a cyclical pattern? 47:30  Do you think you would have been worse off to do both the nutrition and workout at the same time during the first month of getting back into shape? 48:55  Based on the A&E reality TV show, Fit To Fat To Fit, do you think it was harder for the contestants to really get started to get back in shape? Did they have enough time? 50:30  You don't have to workout for hours each day to get back into shape. What workouts were you doing each day for 35 minutes? 54:30  Are you going to take this experience to build your own workout program such as CrossFit? What workouts do you enjoy and will continue doing? 55:40 Where are you at right now with your career? 59:35  Closing Remarks by Rob and Josh 1:04:40  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To learn more about Drew Manning and his workouts and diets, click here: https://www.fit2fat2fit.com/ and here, https://dollarworkoutclub.com/ To read Drew Manning's book, Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose, click here: https://www.amazon.com/Fit2Fat2Fit-Unexpected-Lessons-Gaining-Purpose/dp/0062194216?ie=UTF8&keywords=fit2fat2fit&qid=1448952929&ref_=sr_1_1&sr=8-1 To check out A&E's Television show, Fit To Fat To Fit, click here: http://www.aetv.com/shows/fit-to-fat-to-fit To listen to our podcast with Josh Trent, How to Stop Negative Thoughts (ep.77), click here: http://openskyfitness.com/podcast/josh-trent-how-to-stop-negative-thoughts-ep-77/ To learn more about Josh Trent and Wellness Force Radio Podcast, click here: http://wellnessforce.com/ To listen to our podcast with Kristen Mancinelli, How to Get to Ketosis (ep. 98), click here:http://openskyfitness.com/featured/kristen-mancinelli-how-to-get-to-ketosis-ep-98/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 103-How Drew Manning Went From Fit2Fat2Fit. We hope you have gained more knowledge on how to be a healthier you!

Please leave a review at http://www.openskyfitness.com/review   From time to time, we all face different struggles whether it be with exercise or food. This week, Rob and Devon share their top 5 tips to stay motivated to workout while special guest, Nutritionist Julie Daniluk explains how people with inflammation and autoimmune diseases can still eat delicious foods by eating powerful anti-inflammatory foods. Julie has had a personal relationship with the healing power of anti-inflammatory foods ever since she was a little girl. After her mother switched her from artificial and high sugared foods to natural foods, an immediate change was noticed in her behavior and energy levels. However, this wasn't Julie's only encounter with food affecting her body in a negative way. After returning back to sugar and experiencing a horrible bout of food poisoning, Julie learned once and for all to listen to her body and began eating anti-inflammatory foods to heal it back to normal health. Continuing with these foods, Julie's health is at its best and she works hard to help other people also listen and understand their bodies for a healthier lifestyle and to appreciate the healing power of food. About Julie Daniluk Nutritionist Julie Daniluk, RHN hosts Healthy Gourmet on the Oprah Winfrey Network (OWN) in Canada and The Food Network in Europe, a reality cooking show that looks at the ongoing battle between taste and nutrition. Her award-winning bestseller, Meals That Heal Inflammation, has helped over 100,000 people enjoy allergy-free foods that taste great and assist the body in the healing process. Her new book, Slimming Meals That Heal, explores why inflammation causes weight gain and how anti-inflammatory superfoods shed pounds without dieting. Julie has appeared on hundreds of television and radio shows including The Dr. Oz Show and is a resident expert for The Marilyn Denis Show. Check out more amazing recipes, nutrition tips, and her free online The Fundamentals of Anti-Inflammatory  Nutrition at www.juliedaniluk.com. Connect with Julie on Facebook at 'Julie Daniluk' and on Instagram and Twitter @juliedaniluk Get a Jump-Start Guidebook From Rob When You Leave a Review! 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 and Devon 5:55  5 Strategies to Become More Motivated 24:57  Introduction to Julie Daniluk 26:53  Julie's background story and relationship with food. 29:10  Julie's childhood switch from artificial foods to anti-inflammatory foods. 32:07  What kind of conversation would you have had with your younger self about what foods you need to eat? 35:15  What's inflammation? Julie explains. 36:40  What are the four causes of inflammation? 37:45  How do we treat inflammation with nutrition? 40:00  Why you should seek help specifically from holistic nutritionists. 41:20  Do you think the average person doesn't even realize that they're having an inflammatory response to food? 44:10 What are some tips to help people realize how food is affecting their body and mind? 50:45  What are the different autoimmune and -itis ending diseases like colitis? 54:13  How can foods like inflammation in the joints and chronic arthritis? 56:00 What about Ehlers-Danlos Syndrome or EDS and collagen? 58:00 How can people find holistic medical doctors? 1:00:20  What foods should be avoided at all costs to prevent inflammation and for anyone with autoimmune diseases? 1:06:45  What are common foods that people with inflammation and autoimmune diseases can still enjoy eating without switching them out for something healthier? 1:13:00  Are there any tests that people can take to see if they have allergies or if certain foods can cause autoimmune disease and inflammation in their body? 1:17:05  Why people should approach this diet as adding delicious, super-foods and not as something bad or disheartening. 1:20:20  Closing Remarks by Rob and Devon 1:23:30  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To learn more about Julie Daniluk, visit her website: https://juliedaniluk.com/ Check out Julie's free 5-day online course, Fundamentals of Anti-inflammatory Nutrition: https://juliedaniluk.com/programs/tfan.html To read Julie Daniluk's book, Meals that Heal Inflammation, click here: https://juliedaniluk.com/books/meals-that-heal-inflammation-by-julie-daniluk.html To read Julie Daniluk's book, Slimming Meals that Heal, click here: https://juliedaniluk.com/books/slimming-meals-that-heal-by-julie-daniluk.html Find a Holistic Medical Doctor Practitioner here: http://www.healthy.net/scr/PractitionerSearch.aspx?AssocId=36 To read Nature's Pharmacy by Pamela Duff, click here: http://www.greenmedinfo.com/book/natures-pharmacy To learn more about the FODMAP diet, click here: http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/ Learn more about C-C-Reactive Protein Test or CRP tests here: http://www.healthline.com/health/c-reactive-protein#IstheCRPtestforme?3 To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 102-Julie Daniluk: The Power of Anti-Inflammatory Foods. We hope you have gained more knowledge on how to be a healthier you!

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 [email protected] 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 learn more about Tony Horton, click here for his website: http://www.tonyhortonlife.com/ To read Tony Horton's books including The Big Picture, click here: http://www.tonyhortonlife.com/books/ To checkout Tony Horton's personal care line, click here: http://www.thcare.com/ To check out how to make Bulletproof Coffee, click here: https://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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!

This week's Open Sky Fitness Podcast was extra special as Alek Lev and Jeff Meacham joined Rob for our 100th episode!! Alek and Jeff were there with Rob from the very beginning and they've taken the 100th podcast as a great opportunity to look at their own health and fitness progress over the last three years up to now. Thank you all for listening to our episodes and especially those of you who have been with us since the very beginning back in the Fall of 2013! We're very proud of our milestone and for being able to help you become a healthier you. By  interviewing excellent guests on the show and by providing you with the best information about fitness and nutrition, we've all learned a lot over the years about good health. Some of our favorite topics included Paleo, Time Mangament, Importance of Health, and The New York Times article about The Biggest Loser. A blast from the past, here's our first podcast episode! Ep.1-Introducing the Open Sky Fitness Podcast: http://openskyfitness.com/podcast/introducing-the-open-sky-fitness-podcast/ 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 [email protected] or leave us a review at www.openskyfitness.com/review or text OSFreview to 33444 to get the link. Get a Free Workout Guide From Rob! After you text OSFreview to 33444 you will get the link to leave us a review or message. With that link, you can also send your email address to us for the opportunity to get a free workout guide from Rob. It's as simple as that! What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:14  Opening Remarks by Rob, Alek, and Jeff 2:48 What's life like now for Rob, Alek, and Jeff? 3:50  How did the Open Sky Fitness podcast get started? What have you taken away from the podcast? 9:30  Alek's mission to fit in a job, family, and his workouts. 13:40  How to fit in a great workout  with a home gym and when you just have 10 minutes. 16:30  How to create a challenging workout with a time limit. 19:18  Where Jeff's at now with his life. 20:10  All about taking propisa for men: fighting prostate cancer, keeping hair, and side effects. 30:50  How Jeff sought out help to lose weight by using the Garmin Vívofit heart rate monitor. 32:40  What Jeff's doing to begin losing weight and his focus on his health. 35:30  How cookies and other sweets can effect our health. What happens to our insulin and triglycerides to process sugar? 38:52  The psychological factor of looking for a reason to workout to be healthy. The importance of having your own mental mindset and understanding WHY you want to be healthy. 45:00  Rob's progression as a podcast host and memorable moments. 59:04  Closing Remarks by Rob, Alek, and Jeff. 1:01:20  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To listen to the OSF podcast with Dr. Loren Cordain: The Origin of the Paleo Diet-Ep. 97, click here: http://openskyfitness.com/featured/dr-loren-cordain-origin-of-the-paleo-diet-ep-97/  To listen to the OSF podcast, The NY Times Article is One-Sided About the Biggest Loser-Ep. 95, click here: http://openskyfitness.com/featured/ny-times-article-is-one-sided-about-the-biggest-loser-ep-95/ To listen to the OSF podcast with Elizabeth Saunders: Conquer Time Management-Ep. 70, click here: http://openskyfitness.com/podcast/elizabeth-saunders-time-management-ep-70/ To check out Jeff on Blackish, click here: http://abc.go.com/shows/blackish To learn more about the Garmin Vívofit heart rate monitor, click here: https://buy.garmin.com/en-US/US/into-sports/health-fitness/previous_models_activity_tracking/vivofit-/prod143405.html To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 100-A Look Back on 100 Episodes. We hope you have gained more knowledge on how to be a healthier you!

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 [email protected] 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: 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. Leave us a review. Take a screen shot of what you wrote in the review. Email that screen shot along with your mailing address to Rob ([email protected]) with the subject line: OSF Review/ Two Awesome Hours. 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 learn more about Hunter McIntyre, click here: http://www.huntermcintyre.com/#intro-1 To check out SEALFIT Kokoro Camp, click here: http://sealfit.com/sealfit-events/sealfit-kokoro-camp/ To listen to Rob's other Open Sky Fitness interviews with Evan Dollard, click here:          Interview with American Gladiator and Ninja Warrior Evan Dollard -Ep. 52                    Natalie Jill and Evan Dollard: How to Set Goals For the New Year-Ep. 78 To learn about Obstacle Dominator, click here: http://obstacledominator.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 [email protected] 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: [email protected] 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!

This week, Rob and Devon talked with their friend and Ketogenic Diet expert, Kristen Mancinelli. Not only is she highly knowledgeable about Ketogenic, but Kristen also has a solid background in Paleo and has written about both diets in various publications including LIVESTRONG.ORG , Paleo magazine, and her own book, The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss. Kristen shared a lot of good information on the Open Sky Fitness podcast with us including her own experience with the Ketogenic Diet; what it was like to reach the stage of Ketosis; how many carbs a person should take in on a daily basis; and what are the right and wrong foods to eat while on the diet. We were also able to answer some of our listeners' questions about the topic such as: Can an athlete or active person follow a Ketogenic Diet? and Can you follow a Ketogenic Diet with a busy schedule and still try to consistently workout? Can carbs be included? When beginning a new diet, workout regime, or goal; the more support and positive vibes that we can get from others, the better. That doesn't mean that you should stop believing in yourself and only rely on others, but it's always good to have a support system as well. Devon and Kristen are actually Accountability Partners and they took some time during the podcast to shed some light on the topic and share their insight on why it's good to have an Accountability Partner to help you stay on track of your goals.   About Kristen Mancinelli Kristen Mancinelli, MS, RDN, is a nutrition scientist and educator who is passionate about making science and health information useful for everyone. She has been an adjunct instructor in the Program in Nutrition at Columbia University and has presented at numerous professional conferences on the subject of nutrition and health. Kristen received her bachelors degree in chemistry from NYU and a master of science in public health and nutrition from Columbia University. Currently in Los Angeles, Kristen counsels individuals in weight loss and prevention of chronic disease at UCLA, and writes frequently for popular media on the subjects of paleo and low-carb dieting, and the role of the food environment in shaping individual food choices. 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 [email protected] or leave us a review at www.openskyfitness.com/review. Free Book Giveaway! We're giving away a copy of The 30-Second Body: Eat Clean. Train Dirty. Live Hard by Adam Rosante. To enter the book giveaway, just complete the following steps: 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. Leave us a review. Take a screen shot of what you wrote in the review. Email that screen shot along with your mailing address to Rob ([email protected]). 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 1:15  Opening Remarks by Rob, Devon, and Kristen 3:20  The benefits of having an Accountability Partner in your life to help you with your goals. 8:06  What is the Ketogenic Diet? 10:20  What is the number of carbs per day that a person should intake? How does it vary at different ages? 12:45  How do you know if you are in Ketosis? 13:55  What is the ratio of  fats to carbs to proteins for a Ketogenic Diet? 15:20  Can an athlete or active person follow a Ketogenic Diet? 16:45  Can you follow a Ketogenic Diet with a busy schedule and still try to consistently workout? Can carbs be included? 25:10  Is there a certain amount of time that we should be spending in Ketosis? A maximum amount of time? 26:40  Are there some people that have more problems with losing weight than others while on the Ketogenic Diet? 34:20  What are some examples of fats and carbs to eat during a Ketogenic Diet? 41:05  What is a piece of fruit as far as carb counting for the Ketogenic Diet? For nuts and cheese? For fish and meats? For vegetables? For oils and creams? 49:00  Online calculators and apps to track your progress with the Ketogenic Diet. 49:40  How to evaluate your progress with the Ketogenic Diet. 56:00 Closing Remarks by Rob and Devon 56:10  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Learn more about Kristen Mancinelli and the Ketogenic Diet here: http://www.kristenmancinelli.com/  Read Kristen's book, The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss here:  http://www.amazon.com/Ketogenic-Diet-Scientifically-Approach-Healthy/dp/1612433944 Learn more Dr. Dominic P. D'Agostino and his Ketogenic Research at http://www.ketonutrition.org/ To checkout the Keto Calculator, click here: http://keto-calculator.ankerl.com/ To checkout the Atkins Mobile Weight Loss Tracker & Carb Counter App, click here: https://www.atkins.com/how-it-works/free-tools/mobile-app To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 98-Kristen Mancinelli: How to Get to Ketosis.  We hope you have gained more knowledge on how to be a healthier you!

Leave us a review at http://www.openskyfitness.com/review This week's podcast is all about good nutrition with a focus on discussing the Paleo Diet with Dr. Loren Cordain. But before our interview with Dr. Cordain, Rob and Devon took some time to talk about the difference between emotional hunger cravings and actual hunger when our stomachs are grumbling for something to eat.  We've all been there when all of a sudden we're craving ice cream, chocolate, chips, or Mc Donald's etc. out of no where during the day. Tune in as Rob and Devon give us some personal tips and answer questions such as: What causes us to emotionally eat? What are our triggers to begin emotionally eating? How can we avoid it and make healthier choices?   If you listen often to the podcast, you may remember that we talk a lot about Paleo on the show so it was an amazing experience for Rob to talk to Dr. Cordain directly about the diet. Dr Cordain is considered to be the Founder of the Paleo Diet and we learned so much from him as he explained the origins of the Paleo diet and his research; what are some of the myths about Paleo vs. the true facts; and how Paleo compares to other diets such as a Plant-based diet or the low-carb Ketogenic Diet and so much more. We could've gone on an on talking about the Paleo Diet with Dr. Cordain! About Dr. Loren Cordain Dr. Loren Cordain is Professor Emeritus of the Department of Health and Exercise Science at Colorado State University in Fort Collins, Colorado. His research emphasis over the past 20 years has focused upon the evolutionary and anthropological basis for diet, health and well being in modern humans. Dr. Cordain’s scientific publications have examined the nutritional characteristics of worldwide hunter-gatherer diets as well as the nutrient composition of wild plant and animal foods consumed by foraging humans. He is the world’s leading expert on Paleolithic diets and has lectured extensively on the Paleolithic nutrition worldwide. Dr. Cordain is the author of five popular bestselling books including The Paleo Diet, The Paleo Answer, The Paleo Diet Cookbook, and The Real Paleo Diet Cookbook summarizing his research findings. 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 [email protected] or leave us a review at www.openskyfitness.com/review. Free Book Giveaway For the next two weeks, we're giving away a copy of The 30-Second Body: Eat Clean. Train Dirty. Live Hard by Adam Rosante. To enter the book giveaway, just complete the following steps: 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. Leave us a review. Take a screen shot of what you wrote in the review. Email that screen shot along with your mailing address to Rob ([email protected]). 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 1:15  Opening Remarks by Rob and Devon 2:00 Unhealthy food cravings: What keeps us from eating healthy? 3:10  The difference between emotional hunger and true physical hunger cravings. 7:30  What are some of the causes and triggers for emotional eating? 11:45  How can you stop emotional food cravings? 15:45  Tips on how to change your eating habits for both you and your family. 18:50  Take time to appreciate the food you're eating. 25:37  Introduction for Dr. Loren Cordain 26:40  How did the Paleo Diet begin? How did Dr. Cordain learn and research about Paleo? 32:40  How would you explain the Paleo Diet to someone who has no idea what it is? 35:00  Why would people be resistant to the Paleo Diet as far as dairy and whole grain products? 38:40  Is there a confusion around nutrition studies in the media? 43:00  The Paleo Diet vs. Plant-based Diet 52:30  What are some common misconceptions about the Paleo Diet? How is it different than a low-carb diet such as the Ketogenic Diet? 53:25  Can potatoes be part of the Paleo Diet? 58:58  How did the first humans survive by making fire at will? Why did they not eat potatoes and legumes during the time? 1:03:30 Why is it hard to follow a low-carb Ketogenic Diet? 1:08:35  How do you, Dr. Cordain, feel about how Paleo has become a brand and movement for the food industry? 1:14:10 What do you attribute the success to your book to? What has changed in the Paleo Diet that your book hasn't been revised since 2002? 1:21:07  Does the Paleo Diet require supplements? 1:24:17  Are there certain meats that shouldn't be eaten by people that Paleo followers have adopted into their meals such as bacon? 1:33:45  Closing Remarks by Rob and Devon 135:25 Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Learn more about Dr. Loren Cordain and the Paleo Diet here: http://thepaleodiet.com/ Read Dr. Boyd Eaton's New England Journal of Medicine article about Paleolithic Nutrition.  Learn more about the book, Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers by David Perlmutter Watch Dr. Cordain's interview with Larry King here: http://www.hulu.com/watch/503970 To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 97-Dr. Loren Cordain: The Origin of the Paleo Diet. We hope you have gained more knowledge on how to be a healthier you!

Leave us a review at http://www.openskyfitness.com/review On this week's Open Sky Fitness Podcast, Rob  had the chance to sit down and talk with John Allen Mollenhaur about how we can end our performance anxiety and begin living a performance lifestyle. For anyone who compares themselves to other people; has an addiction to becoming the best without giving themselves a rest; or is constantly fighting a mental battle about who they are- this is a great interview to listen to today. It's a great reminder of the importance of taking care of ourselves: it's great to have goals, but you need to be gentle with yourself and take care of your body and mind. Known as “John Allen” or by his initials “JAM,” John Allen Mollenhauer is the founder of Performance Lifestyle, Inc., a transformational education, training, and coaching company that helps entrepreneurs and business professionals recover from burnout and adopt the lifestyle mindset and skill set all balanced and healthy, high-achieving people know and live by. As a seasoned entrepreneur who’s experienced the stress, exhaustion, and fatigue of modern work life, JAM has become one of the leading Performance Lifestyle Advisors worldwide. He specializes in the evolutionary science of flow and personal energy management for breakthrough performance and quality of life. We'll be having a webinar to cover the 6 Simple Ways 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        In this Free Webinar we'll cover  A step-by-step guide to having the body you want. Why knowing your body type is the start to setting realistic goals.  Using physical adaptation to your advantage. What foods to AVOID of at all costs! Debunk some of the industries BIGGEST fitness myths. We're continuing our current book giveaway until Thursday, May 19th for a copy of 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: 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. Leave us a review. Take a screen shot of what you wrote in the review. Email that screen shot along with your mailing address to Rob ([email protected]). Good luck! What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:13  Opening Remarks by Rob and Devon 2:00 The importance of taking care of yourself when you're dead set on accomplishing goals. 6:32 What is Performance Anxiety/Performance Addiction? 12:45  Introduction to John Allen Mollenhauer 13:47  JAM's personal story: How does a person become a specialist in the science of flow and personal energy management? 17:50  What created JAM's Performance Anxiety? 25:00  What is the curse of a capable person? How is it defined? 31:26  How do you implement your strategy on a day-to-day basis to prevent Performance Anxiety? 36:40  How do we create these stories of ourselves? How can these stories hold us back and affect our self-esteem? 39:00 How is that people with Performance Addiction need to come up with an answer for everything? 40:10  How can feedback distort our future thinking and how we see ourselves? What are the consequences? 42:47  How many people suffer from Performance Addiction/Performance Anxiety 44:44  What do you say to people who feel like this transition is a step back for them? How can people follow a Performance Lifestyle? 49:15  Getting over Performance Addiction and beginning a Performance Lifestyle can take some time. 54:15  Your thoughts are just your thoughts and they can change. 55:30 You can know who you truly are; what your purpose is; and change how you think. 58:35  After you find out who you are and what your purpose is; you need to be able to manage your energy to avoid burn out from feeling so free. 1:05:00 How can people begin living a Performance Lifestyle? 1:13:45 Closing Remarks by Rob and Devon 1:16:10 Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To learn more about the book, The Curse of the Capable: The Hidden Challenges to a Balanced, Healthy, High-Achieving Life by Arthur P. Ciaramicoli  with John Allen Mollenhauer, click here: http://www.amazon.com/Curse-Capable-Challenges-Balanced-High-Achieving/dp/1600376622 Begin a Performance Lifestyle today by visiting: performancelifestyle.com Reach out to John Allen Mollenhauer to begin a Performance Lifestyle: performancelifestyleadvisor.com 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 [email protected] 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: [email protected] 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 96: How to End Performance Anxiety . We hope you have gained more knowledge on how to be a healthier you!

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 [email protected] 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 [email protected] 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: 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. Leave us a review. Take a screen shot of what you wrote in the review. Email that screen shot along with your mailing address to Rob ([email protected]). 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 [email protected] 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: [email protected] 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!

Leave us a review at http://www.openskyfitness.com/reviewSince our book raffle for the copiesof Sleep Smarter: 21 Essential Strategies toSleep Your Way to A Better Body, Better Health, and BiggerSuccess by Shawn Stevenson was such asuccess, we're going to have another book raffle for JoelHarper's book, MindYour Body: 4 Weeks to a Leaner, HealthierLife! Joel is Dr. Oz's personal trainer and has alsotrained many other celebrity elites including Olympic athletes,movie stars, and super models. We have one copy of this book so thevery first person to do the following steps will get thecopy:Go to our shownotes and click on the review link (openskyfitness.com/review).Leave us areview.Take a screen shotof what you wrote in the review.Email the screenshot along with your mailing address to Rob([email protected]).Good luck!On this week's podcast episode, Rob and Devon discussed good gymetiquette such as how to keep the gym organized and clean; how towork in and share equipment with follow gym users; and how to showrespect and share space so that people feel comfortable. Whetheryou're new to the gym, a regular, or even an employee/personaltrainer at a gym, these are all good tips to ensure that everyonecan have a good workout in a great environment.Our guest of the week on the Open Sky Fitness podcast isworld-renowned Physical Therapist, Certified Athletic Trainer,and a Certified Strength and Conditioning Specialist, Dr.Charlie Weingroff. We had a super interesting conversationwith Charlie about his experience as a physical therapist and hisdifferent viewpoints on how to properly examine your mobility andmovement for any physical problems. We talked about different possible sources such as Charlie's DVD, Training=Rehab,Rehab=Training as an example of how a person can continue trainingwith rehab techniques; the Functional Movement Screening andhow to take advantage of the program; and more importantly, how tofind the best medical help and create the best team of health andfitness experts.What path do you go down to find a great doctor, physicaltherapist, or chiropractor for your client or patient? Sometimesour pains, aches, and mobility issues can be something much moreserious and the easiest option is often not the best option.Charlie shares his advice on how crucial it is to seek outdifferent outsources to help treat your patient's medical issue andwho to go to first. One of our listeners recently asked Rob abouther hip's iliade bursitis and Charlie used it as a greatexample of what he recommends we should do to find the besthelp.Charlie is currently a Physical Therapist and Strength& Conditioning Coach at Drive 495 in Manhattan, NY and Fit ForLife in Marlboro, NJ. He also is a member of the Nike ExecutivePerformance Council and serves as the Physical Performance Lead andHead Strength & Conditioning Coach for the Canadian Men’sNational Basketball Team. Prior to returning to his home of NJ, hewas the Director of Physical Performance and Resiliency and LeadPhysical Therapist for the United States Marines Corps SpecialOperations Command in Camp Lejeune, NC. He graduated from UrsinusCollege with a degree in Exercise and Sports Science in 1996, andwent on to earn an MSPT in 1999 and DPT in 2010 from the Universityof Medicine and Dentistry of New Jersey.Currently Charlie is available to treat, train, and consult atDrive495 in Manhattan, NYC and Fit For Life in Marlboro, NJ.Charlie often teaches and speaks internationally and consultsregularly with Nike, the Roddick-Grunberg Tennis Academy, PerformBetter, and Equinox Fitness Clubs.Charlie is single and lives in NJ with his dog, Rumble. You’rewelcome to email him at [email protected] with questions for theQ&A section, to offer a comment, or to discuss a potentialworkshop at your facility.What You'll Hear on This Episode0:00 Open Sky Fitness Introduction1:15  Opening Remarks by Rob andDevon2:25 A new book giveaway for Mind YourBody: 4 Weeks to a Leaner, Healthier Life7:06 Gym Etiquette Tips: How toapproach the gym23:38  Intro to Dr. CharlieWeingroff25:15  Have you always had astrong presence in the world of strength fitness?30:45 Were you always interested inworking in the field of physical therapy? How did you get into thiscareer?37:45  Charlie explainshis Training=Rehab,Rehab=Training program. How can I train when I'm in pain?46:10  Is it a good idea to doboth the first and second course of Functional MovementScreening?50:35  What are the most commonproblems for people who have poor mechanics? How can people improvetheir technique with the Functional Movement Screening?56:30 Sometimes your pain can besomething medically very serious and you can't deny it.58:35  Why it's important tounderstand what your qualification process is in order to be ableto move to the next fitness step.1:00:30  Why it's a personaltrainer's duty to help a client seek out another professionalfor mobility issues. Why it's a professional's duty to outsourcemedical help for their clients.1:03:30  Listener's questions:What can I do to improve my hip's iliade bursitis? What isCharlie's recommendation?1:16:55  What's the best route totake to find a doctor, physical therapist, or chiropractor?1:22:15  How to get in touchwith Charlie Weingroff and Drive 495.1:24:34 Closing Remarks by Rob andDevon1:26:44  Open Sky FitnessClosingsLINKS AND RESOURCES MENTIONEDIN THIS EPISODE:Contact Charlie at [email protected] more about Charlie and Training=Rehab,Rehab=Training on his website: http://charlieweingroff.com/Find Charlie on Twitter:  https://twitter.com/cwagon75Learn more about Drive 495: http://driveclubs.com/ Learn more about Joel Haper's book: MindYour Body: 4 Weeks to a Leaner, HealthierLife To Download Rob’s FREE workouttemplates click below**Download TemplatesAsk Rob a Question or tell him what is working for you: [email protected] leave a Review for Rob and the Open Sky Fitness PodcastCLICKNOW!  Ratings and reviews are extremely helpful andgreatly appreciated! They do matter in the rankings of the show andI read each and every one of them.Contact our amazing sound engineer Ryan? Send him an e-mailhere: [email protected] for Listening!Thanks so much for joining us again this week. Have some feedbackyou’d like to share? Leave a note in the comment section below!If you enjoyed this episode, please share it using the socialmedia buttons you see at the bottom of the post.If you have any questions (and would like to hear yourself onthe Open Sky Fitness Podcast), click on the link on the right sideof any page on our website that says “Send Voicemail.”And finally, don’t forget to subscribe to the show on iTunes toget automatic updates. It’s free!

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 [email protected]. 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 [email protected] 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 [email protected] 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: [email protected] 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!  

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 SuccessDo 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 [email protected] 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: [email protected] 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!

Do you ever feel that the days goes by and you spend all your time on what needs to “get done” but have no time left for the things that you feel are actually important.  In this week’s podcast, Craig Ballantyne, author of the “The Perfect Day Formula”, will transform you by helping you to discover what is truly important and how to create an empowering and healthful life. First, host Rob Dionne, and his wife, Devon Dionne, discuss clean eating and how the 80/20 rule can either be a tool towards a balanced life or used as an excuse to prevent you from achieving what you truly desire.   Then, fitness expert to Men’s Health Magazine and co-owner of EarlyToRise.com, Craig Ballantyne gives you simple steps on how to find a sense of internal freedom.   Having once been admitted into the hospital for debilitating anxiety attacks, Craig realized he need a huge change in his world.  Once he found a sense of internal peace,  he wanted to share and bring his knowledge to others.  You will learn the skills of how to organize your day and your thoughts to help ease and calm that anxious voice in your head.  Ahhh, that sounds nice doesn’t it?  Create a perfect day! What You'll Hear on This Episode 0:00    Open Sky Fitness Introduction 1:13      Opening Remarks 3:29     Clean Eating and 80/20 Rule 4:15      What is clean eating 7:22     Proper application 80/20 14:50   How consciousness applies to goals and weight loss. 16:10    Who is the 80/20 rule meant for? 23:26   Interview with Craig Ballantyne 26:45    Craig’s path to “The Perfect Day Formula” 28:30   The three Stages of “the formula” 31:00    Stage 1: Control your morning 32:40    Following rules leads to health and internal freedom 37:35    Stage 2:  Coping 42:00   Changing habits to be congruent with what you want? 46:23    The benefits of Brain Dumping and scheduling 49:47    Craig’s personal path to dealing with his debilitating anxiety 53:40    The 5 Pillars of Transformation 58:40    A day with Craig Ballantyne 1:03:10  Craig’s favorite indulgences and what matters most 1:04:42  Where to find Craig 1:05:56  Closing Remarks 1:07:21  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Pick up Craig's Book: The Perfect Day Formula Do you want more intense coaching from Craig?  The Perfect Day Formula Kit: Find Craig on Twitter:  Twitter.com/CraigBallantyne To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 91: Creating a Perfect Day.  We hope you have gained more knowledge on how to be a healthier you!

Please leave a review: http://www.openskyfitness.com/review/ Hey everyone! This week, Rob has taken the time to look at some of the different questions you have asked him. On this week`s Open Sky Fitness Podcast, he`s here to help you learn how to gain weight fast. If you`ve struggled with being too thin and want to find a healthy way to gain weight and muscle, Rob has three things to focus on: nutrition, workout, and sleep.  We`ve been noticing some problems with iTunes reviews and we wanted to make sure that if you wanted to leave us a review or ask us a question, that you are actually able to do it.  So, if you live outside the USA, are you able to leave us an iTunes reviews? It appears that our listeners in Canada, the UK, Australia and in other locations are unable to share their review with us. We`d love to know what`s going on so that you can leave us a review to let us know what you think about the show and what you what to learn so we can help you become a healthier you. Let us know if you can  or cannot leave us an iTunes review by getting in touch with us via our website`s contact option at http://www.openskyfitness.com/.   What you will hear in this episode: 00:00 Open Sky Fitness Introduction 3:30  Intro to how to gain weight fast. 4:58  Why do you want to gain weight? 6:44  Why can`t some of us gain weight? 7:45  Women who are afraid of putting on muscle: Muscles can be a beautiful thing. 8:30  Creating a strategy to gain weight. 8:55  Three major things to focus on to gain weight 9:50  How do we gain weight properly when we eat? 10:15  How to properly count calories. 14:10 Drinking water tips to be able to eat more calories. 15:00 What types of food to eat to gain healthy weight. 21:10 Benefits of weight-gaining shakes. 22:40  How to trick your body to gain weight by eating both small and big meals each day. 23:20  Feel free to eat after dinner to help gain weight. 24: 15  How to gain muscle mass by lifting heavy weights. 27: 35  long distance cardio vs. short bursts and HIIT training to gain weight. 29:35  Make sure you get enough sleep and recovery time to gain weight. 34:30  Closing Remarks by Rob. 37:10 Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: If you want to learn more about  To Download Rob’s FREE workout templates click belowDownload Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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!

Please leave a review: http://www.openskyfitness.com/review/ This week on Open Sky Fitness, Rob and Devin share what inspired them to become personal fitness trainers; what certificates they received and what they recommend to study; their experience in the field and many tips and insights on what to expect when you begin your own career. Then Rob talks with this week`s guest, Josh Davis, about how we can become super effective and improve our productivity for both career tasks and fitness goals. We`ve got lots of great pieces of advice and examples for you this week to help you manage your time better and be more efficient! From avoiding distractions, how to take a healthy break; and how to fit your workout into your busy schedule. We hope you take a lot away from the Open Sky Fitness podcast this week. Josh Davis, Ph.D. is the author of Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done. He holds a bachelors from Brown University and a PhD from Columbia University. His past work has included mechanical engineering, teaching in a Brooklyn Public High School, and serving on the faculty in the Department of Psychology at Barnard College of Columbia University. Currently, he is the Director of Research and Lead Professor for the NeuroLeadership Institute. He also coaches and trains individuals in the art of public speaking and managing being overwhelmed. His writing has appeared in Harvard Business Review, Business Insider, Fast Company, Huffington Post, strategy+business, Training + Development, People & Strategy, the NeuroLeadership Journal (which he co-edits), Psychology Today, and others. What you will hear in this episode: 00:00 Open Sky Fitness Introduction 02:25  OSF Podcast reviews 04:05  Rob´s recommendation for taking courses to become a personal trainer 05:10  Rob´s Top 5/most popular personal training certifications in the USA 06:20 How to choose a personal training certification 08:00  The pros and cons of getting a job at a corporate gym as a personal trainer 11:00 National Academy of Sports Medicine (NASM) vs. ACE certification 12:45 Choosing any certificate as a starting place to grow your fitness and health career. 14:15  How Rob and Devon got into personal training as a career. 20:50  Advice on receiving a nutrition certification. 23:00   Closing remarks from Rob and Devon about getting certificates to work as a personal trainer. 24:00  Introduction to Josh Davis. 25:50  How Josh came to write Two Awesome Hours. 27:15  We can have moments when we´re at our very best. 27: 45  How can we set up conditions to be at our very best. 31:15  Prepping to be ready to go to work hard. 32:15  Not trusting ourselves to be prepared and how to overcome it. 34:00  How to be present and in the moment for the things that matter. 35:30  Is there a pill or something a person can do to be able to do anything with their brain? 37:20  How to take coffee to make the most out of it. 40:35  How to recognize your decision points; how to decide which task to start with first and what´s the most important task. 46:55  Is there a way to know which task is the most important when you begin work of after a pause? 50:35  When you`re in the Clear and Focused zone vs. the Frantic Zone 51:25  Manage your mental energy: How to set yourself up for success instead of failure. 56:00 How to balance your mental energy for both the gym and your workday. 58:00 You do have control over your emotions and can influence them. 1:01:15 Using exercise as a strategic tool for productivity and reducing anxiety. 1:06:30  How to stop fighting your daily distractions. Why distractions can be a good thing. 1:08:55  What benefits happen when your mind wanders on autopilot. 1:14:45  Why you become distracted when you try to avoid thinking about it at all costs. 1:16:30 How to distract yourself and effectively take a break from productive work. 1:18:25 Eat better by identifying and focusing on when and where you will eat the healthy food. 1:20:30  Be at your best mentally and emotionally for productivity with stable blood sugar. 1:22:50 How to strategically enhance your environment to be more productive and focus clearer throughout the day. 1:29:45  What a day in the life of Josh Davis’ looks like. 1:33:00  How you can sign up for the Two Awesome Hours Newsletter and get more hints from Josh about being more productive. 1:35:25 Closing Remarks by Rob. 1:36:45 Open Sky Fitness Closing   LINKS AND RESOURCES MENTIONED IN THIS EPISODE: If you want to learn more about Josh Davis and his work, go to http://www.twoawesomehours.com/ To Download Rob’s FREE workout templates click belowDownload Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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!  

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 belowDownload Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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!  

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 belowDownload Templates Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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!  

Leave a review: http://openskyfitness.com/review This Week you’ll meet Nicolette Hahn Niman, from BN Ranch and author of Defending Beef and Righteous Pork Chop, who talks about the sustainability of “cattle farming”: Rob starts the podcast by answering a listeners question about how you can put on muscle mass when you are training for endurance.  Then, he and Nicolette get into the myths around cattle farming and why it has gotten such a bad name.  She shows the benefits of raising cattle in the proper manner as well as discusses the differences between factory and sustainable farming. Originally from Michigan Nicolette was drawn to law to help fight for environmental causes.  She was a former Lawyer for National Wildlife Association and now a senior attorney for the Environment Organizational Waterkeeper Alliance.  Being a vegetarian, she began researching the meat industry she thinking it would reinforce her belief that the meat industry is unsustainable.  What she found was that there were two sides of the industry, one that was inhumane and unsustainable towards the environment and another side that took great care of the animals, had a positive environmental impact, and had a healthier nutrition profile within their products.  She ended up falling in love and marrying a cattle rancher and became involved in the daily operations at Niman Ranch.  Still a vegetarian, she fights to debunk the myths about cattle farming while fighting for environmental sustainability. What you will hear in this episode 00:00 Open Sky Fitness Introduction 01:13 Introduction to Nicolette Hahn from Niman Ranch 02:08 Can you put on muscle mass with endurance training? 04:50 Why comparing your body to someone else’s may be unrealistic. 6:50 Rob’s recommendations for building muscle mass as an ectomorph. 9:33 Macronutrient combination 12:08 Nicolette Hahn and her path to cattle ranching. 18:14 The joining of a vegetarian and cattle farming 23:45 The pleasure of food 24:45 The misconceptions of the cattle grazing industry with Global Warming 31:56 How grazing animals can actually improve the existing ecosystems 33:14 Why there is plenty of land for all the grazing animals that what we consume. 36:00 The need for land to rest and the problems with the plow 40:40 Chemicals have replaced crop rotation in modern day farming 43:51 Factory Farming causing pollution 48:06 Nicolette’s choice to be vegetarian 51:25 The true water footprint of cattle. 1:00:35 Looking at entire systems versus isolations, cattle have positive role in the environment 1:01:44 Transitioning from factory farming to sustainable farming. 1:04:40 The consumer role towards sustainable cattle farming 1:07:00 BN Ranch and ordering grass fed, sustainable meats 1:08:30 Closing Remarks by Rob 1:10:10 Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: If you want to learn more about BN Farms go to EatLikeItMatters.com To learn more about Nicolette and how to order her books to to NicoletteHahnNiman.com Find Nicolette on facebook: https://www.facebook.com/defendingbeef/ To Download Rob’s FREE workout template Want to Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 86: Sustainable "Cattle Farming".  We hope you have gained more knowledge on how to be a healthier you!

This week is an episode you don’t want to miss about “Unrealistic Expectations” of yourself. Rob and his wife Devon go into the psychology behind how we tend to see the world in extremes. Often you think that if you are a not complete success then you must be a complete failure. Be honest, how many times have you had the goal of quitting sugar and then you take a bite of a chocolate cake? Rather than enjoy the taste, your punishing voice tells you that you have failed at your “diet”. Now you might as well eat the entire cake, the 1/2 gallon of ice cream next to it and then smother it all with thick hot fudge. Here the downward cycle bleeds into all your relationships; your relationship to food, fitness, self, and family.Rob and Devon share with you their own struggles and then break down how you can cultivate a more nurturing voice that is supportive.  You will learn how to create powerful realistic goals but then see that the paths towards those goals are the real accomplishments.  You will find how to live in the present and how to have a little more self love that will trickle down to those around you.  Enjoy this episode and share it with all those who need a little inspiration. 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 [email protected] 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: [email protected] 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, "Unrealistic Expectations of Self": Ep. -85. We hope you have gained more knowledge on how to be a healthier you!

This Week Rob dedicates the beginning of the podcast to answering the question, "Is Juicing Healthy?" An Open Sky Fitness fan asks whether she should replace her morning coffee for a morning Jamba Juice. Rob goes into why some fruit juices are as bad for you as a Snickers bar as well as what kinds of juices are good for you. Then, guest Garry Matthews, head trainer of G-Train Fitness, joins Rob inspiring you with tips towards achieving your fitness goals. He even gives you a full body workout that will take you under an hour to complete. Originally from Trinidad, Garry moved to the US where he was introduced to American sports, influencing him to embrace health and fitness as a profession.  He then created G-Train Fitness in North Hollywood to motivate others towards a healthy life.  A very passionate and motivational speaker, Garry inspires us to be accountable in our daily actions towards health.   What You Will Hear in This Episode 0:00 Open Sky Fitness Introduction 1:13 Morning coffee or morning juice? 8:42 How to juice correctly 10:35 Jamba Juice smoothies sugar content 15:25 Inside Rob’s Cookbook 16:20 Meet Garry Matthews 19:33 The problems with the fitness industry 23:35 Where the average person should begin 25:08 Overcoming injuries 28:31 The importance of recovery 30:12 How many days should you work out 31:30 Garry’s workout plan 34:05 TEMPO.  How to use this to improve your workout 35:24 Full Body Workout to take home 40:30 Nutrition 45:25 Individuality is important.  What works for you? 47:35 Staying Accountable 48:15 Meal Prep Companies: helpful or not? 53:10 Where to find Garry 54:34 Conclusion 55:48 Open Sky Fitness Closing   Garry’s Full Body Workout 8 minutes cardio warm up Begin at moderate speed/resistance After 2-3 minutes, increase to a higher speed/resistance Finish with a small push at the end to make sure your muscles are warmed up Legs (15 Minutes) Squat (full range with/without ball Add Squat Rack or dumbbells Leg Extensions Hamstring Curls Walking Lunges Back (15 Minutes) Rows Pull Downs Bent Over Rows Back Flys Chest (15 Minutes) Push Ups Dumbbells Bench Press (Make Sure to use multiple plains adding inclines) Triceps Kick backs Tricep push down Push Ups in closed position Abs Leg Lifts (Lower Abs) Power Crunch (Mid-Upper Abs) Bicycles (obliques)   Garry’s Guidelines on Nutrition You can’t out exercise bad nutrition Eat every 2.5 -3 hours to keep your metabolism going Keep time between meals consistent LINKS AND RESOURCES MENTIONED IN THIS EPISODE Find Garry Matthew’s at: Website: GTrainFitness.com Instagram: GtrainFitness Twitter: @GtrainFitness.com Gym Address: G-Train Fitness 5101 Lankershim Blvd North Hollywood, CA 91601 Want Rob's Free Cookbook? Click below FREE Cookbook Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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, Garry Matthews:  "Is Juicing Healthy"?-  Ep. 84: We hope you have gained more knowledge on how to be a healthier you!  

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 [email protected] 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: [email protected] 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!

This Week Guys, get your notepads for this interview with Kamal Patel, director of Examine.com,who busts the "food myths" that have been confusing you for the last 30 years.  A nutrition researcher with an MPH and MBA from John Hopkins University, Kamal dives into why gluten may not be the devil, why fish oils maybe overrated, and why Big Business makes it hard to maneuver through the nutrition research.  He is a man who is filtering through the phony research to help you get to the truth about supplementation and what is needed versus what is a marketing scheme. About  Kamal Kamal became interested in nutrition in college realizing he wanted to change is body.  He found that nutrition, more than exercise, was the biggest factor in gaining muscle mass and having a healthier self.  After receiving his degrees in public health at Johns Hopkins, he began his career in the researching the world of sleep watches.  Later he moved into nutrition research before becoming the director of Examine.com.  Examine.com is a website dedicated to uncovering the truth about supplement research separate from big company funding.  A laid back sort of guy, Kamal is passionate in busting food myths and giving you accurate information on supplements and your health. What You Will Hear: 0:00 Open Sky Fitness Intro 1:13 Host Rob introduces Kamal Patel 4:05 Meet Kamal 7:35 Sleep watches and sleep apps 8:42 Biphasic Sleep 9:54 Getting the most out of your sleep app 13:00 How Examine.com was founded 17:30 Why many studies are not thorough 20:35 The gluten food myth…Is it bad for all of us? 23:48 Why researchers in the public eye make blanket statements 26:08 What you should be eating 28:48 80/20 Rule in other aspects of health including nutrition 32:10 Fish oil supplements are overrated. 34:00 Learn the truth about fats and how we have been brainwashed 38:21 How Big Business funds research and confuses the public about facts 43:00 PR of Big Business twisting the facts for more sales 44:19 The correlation between diet and chronic pain. 47:20 Why you should get up from working every 20-30 minutes 49:30 Nutrition uses in treating pain and the time it takes for change. 57:04 Where you can find open minded doctors 1:03:58 The problem with pharmaceuticals 1:05:58 Daily sunlight is better than drugs in treating depression 1:07:24 Water, it’s importance in public health 1:09:42 Most important supplement: Vitamin D3 and K2 1:13:00 How to connect with Kamal 1:13:30 Research Digest (8 most important studies every month) 1:14:20 Stack Guides, which supplements to take 1:14:54 Supplement-Goals Reference, all studies updated 1:17:22 Who Kamal blames for the state of our health! 1:17:55 Concluding  Statements with Rob and FREE Cookbook 1:20:03 Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE:   Find Kamal Patel at: Website: Examine.com Products for Purchase:   Research Digest Stack Guides Supplement-Goals Reference Want Rob's Free Cookbook? FREE Cookbook Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 82: Kamal Patel: “Food Myths”. We hope you have gained more knowledge on how to be a healthier you!

This Week This week you will be inspired by Zlata Sushchik, creator of SexyFit.com, who shares with you the behind the scenes of the unhealthy fitness competition world as well as how "Overcoming Obstacles" is easier than you might think. You will also hear a question from an Open Sky Fitness Podcast Fan, Edward, regarding the Free Workout Templates   that Rob has create for you. Rob goes into great detail of how to utilize these templates to your individual lifestyle and workout needs. Download Templates About Zlata Sushchik Zlata, in addition to creating SexyFit.com, is also a lifestyle coach, sports nutritionist, and host of the Sexy Fit Podcast. She moved to the US from Russia at 16 years old, not knowing any English. Here she fell into the fitness competition world through her friend. After years of yoyo dieting leading to hormonal imbalances, she developed a methodology for a healthy way of eating and working out that she wanted to share with others. This is how SexyFit.com was born. What You Will Hear: 0:00 Introduction1:25 Rob explains the workout templates that you can download here.12:30 Introduction to Zlata Sushchik15:45 3 lessons behind fitness competitions18:50 Why fitness competitors are often the most unhealthy people24:40 Zlata’s 21 Day Fitness Program28:25 Obstacles on her journey32:00 Perfection isn’t reality32:45 Things that drive Zlata crazy38:45 Can you get “too big”? The truth about muscle gain42:55 Women and leg bulking45:30 Nutrition in Macros51:20 Zlata’s Actionable Advice54:47 The importance of recruiting an expert coach1:01:09 Wrap Up1:02:36 Closing and Links Attend Zlata annual SexyBack Mastermind starting February 1st 2016.  She only has 30 slots available, so sign up ASAP to assure your spot.   LINKS AND RESOURCES MENTIONED IN THIS EPISODE:  Find Zlata Sushchik at: Website: SexyFit.com Facebook: IamSexyFit Instagram: @IamSexyFit Sexy Fit Mastermind: Click Here Want to Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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 81: Zlata Sushchik: "Overcoming Obstacles" with SexyFit. We hope you have gained more knowledge on how to be a healthier you!

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 Specificity- Know what you are training for and train for the that. Overload- Work hard enough to stimulate adaptation and work hard over time 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 [email protected] 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: [email protected] 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!

You lucky listeners have a special podcast this week today "GDT" (Getting Things Done). First, Rob takes some time to answer a question from one of our listeners on how to get started on a path to wellness.  Then, you'll hear from our guest speaker,  David Allen, the author of Getting Things Done . Are you spinning in your head with all the things going on in your life and think you need to manage your time better? David will show you that it’s not about time management but about finding space in your head to think. It’s about understanding what outcomes you are committed to make and what actions you need to take. You will learn how to organize your life to reduce stress and create more space for creativity. Ahh.. that sounds good! “Most people are still trying to use their head as their office…It wasn’t designed for that. Your head is designed for having ideas but not for hanging onto them.”- David Allen David sees himself as a lazy guy that was always looking for the easiest way to do things. After helping many of his friend’s businesses find success by making things easier, he started creating models around what he was teaching and became a consultant. He had a martial arts training that taught him how to clear his head for a fight but realized this is what people needed in business and daily life. Slowly he applied these principles to helping normal people clear their heads, get more done with less effort, and reduce the stress. What You’ll Hear on the Show: 0:00  -Introduction 2:41  -Starting Over:  Q/A with listener Will (Notes below): 3:55  -Workout: Which should you begin with this year? 8:00  -Nutrition:  How should you eat? 16:12  -Mindset: How to create a path of success to achieve goals 21:55  -Interview with David Allen 22:17  -David’s Story 25:19  -From 9 year old to CEO’s, learn how to organize you life 27:15  -The methodology behind the book and how it can help you. 29:06  -How do you free the space in your mind 31:38  -How taking 45 seconds now can chance your life! 33:10  -5 Steps of the GDT System 33:25  -Step1: Capture 34:16  -Step 2: Clarify 35:59  -Step 3: Organize 36:35  -How do you get through the emotional block? 38:11  -How to organize your lists 39:56  -The best apps to use for helping use 41.28  -Tricks to not get things lost in your notebook 42:52  -Getting back on the path once you have fallen off 44:05  -Step 4: Reflect and weekly review 48:59  -Step 5: Engage 49:43  -How you get out of your head and be present. 52:00  -The time it takes for Step 1 52:40  -Your head is not your office! 55:00  -GDT Fundamentals Workshop 56:55  -David’s 1 biggest piece of advice to you 58:45  -GDT for children 1:01:30  -How you can actually relax on the weekends and vacations 1:03:10  -Best piece of advice to take action on now…2 minute rule 1:06:15  -Conclusion Want to learn from David Allen Live?Attend his LA workshop: GDT Fundamentals Workshop January 20th 2016 Century City, CA Q&A with host Rob Dionne and Listener Will. QUESTION from Will: I haven’t worked out in years.  What is the best way to get started.  I am about 50 Pounds overweight.  I have tried all kinds of diets but no luck.  What would you suggest with someone starting over? ANSWER: Fitness: Find something you love to do!  The exercise you will do today and tomorrow is the best exercise. (Walking, jogging, yoga, group fitness, martial arts, spinning, dance, biking) Want Rob's Free Workout template? Text Lifting to 33444 Create a space and habit around your workout. Nutrition 80 percent of weight loss is nutrition Stay clear of specific diets, instead change your lifestyle Keep track of the food you are eating.  Keep a journal Start Slow.  What can you add to your diet versus what you need to cut out -Week one, add in water 80 ounces/day -Week 2, add a serving of green vegetables everyday -Week 3, Replace the bad with good.  i.e. Replace bread and pasta with sweet/starchy vegetable (exchange pasta with spiraled zucchini) Mindset: How to create the mindset to succeed Create a WHY?  Why do you want to change or be healthy? Create a strong commitment?  Remember that you deserve this. Find what is standing in your way of your success.  Identify the issues and notice if these are truths or just stories you have created.  Most likely they are stories that you have created as truths.  See them for what they are, stories 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 [email protected]. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: If you would like to learn more about David Allen Check out: David's Website: GettingThingsDone.com David's New Book: Getting Things Done: The Art of Stress Free Productivity David's Instagram:  DAllen45 David's Twitter: GDTguy David's Workshop in LA: GDT Fundamentals Workshop David's Workshops around the World:  GDT Around the World Want to Ask Rob a Question or tell him what is working for you: Email [email protected] To leave a review for Rob and the Open Sky Fitness Podcast CLICK NOW! Want Rob's Free Workout template? Text Lifting to 33444 Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] 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 79: David Allen: GDT Time Organization Management Ep. 79.  We hope you have gained more knowledge on how to be healthier in 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 [email protected]. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: If you would like to learn more about Natalie Jill Check out: Website: NatalieJill.com Natalie Jill's Facebook Natalie Jill's Youtube: Instagram:  NatalieJillFit Natalie's Twitter Want to Ask Rob a Question or tell him what is working for you: Email [email protected] 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: [email protected] 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!

This week, Josh Trent of WellnessForce.com and host of Wellness Force Radio Podcast, will talk about “How to Stop Negative Thoughts,” as well as give some insight on the best fitness apps.  You will quickly learn how your emotional life can help or hinder your fitness goals. Hold one second, before we hear from one of 2015’s top 50 digital health influencers, our host, Rob, wants to answer some questions sent by last weeks listeners. Rob’s New Years Challenge What are your New Years Resolutions? Email them to [email protected] Rob wants to hear what you need from him and wants to start a conversation to helping you achieve your health and fitness goals in 2016!  Perhaps you want to get a handle on how to change your negative thoughts, or perhaps you just want to loose 20 pounds.  Just send Rob an email and let him help you get you where want to be.  Send any questions to him and he will answer them on the show. Last week Rob asked you to send in some questions that he could answer on the show. Here are two of his Question/Answers. Q: Can I gain weight and still run 3-4 times a week? (From Jessie A) A: Depending on your body type, running might be hindering your muscle building. Here is what I suggest. Steps to gaining muscle mass Eliminate the running completely from your program. It doesn’t mean you have to get rid of it forever, but it will hold you back if you have a hard time gaining muscle mass. Keep 3-4 days a week of weight training. Split it up by concentrating on upper body one day and lower body the next. Stress your muscles so your body must adapt. Make sure during your weight training that you are lifting heavy enough weights that it is putting stress on your muscles. Keep the reps between 8-12. Keep adding weight until your 8 reps is difficult. Eat more food. Depending on your body type you might have to eat way more than you think. If you are an ectomorph, you might have to eat between 3000-5000 calories per day. Q: How many days a week do I have workout to lose weight? (from Lauren) A: If you are working out 5 days a week and you aren’t losing weight, there is a problem. There could be a few suggestions Lift heavier. You won’t necessarily get bigger, it will lean out the internal fat of your muscles. Think of a fatty steak, lifting weights will lean out the meat. If your cardio is not strenuous, you won’t have the best results. Just jogging for 45 minutes won’t change your body. Try HIIT Training. High Intensity Interval Training. Take a look at your diet. Keep a food journal…are you eating too much, not enough? If you have an endomorph body, you could try a lower carbohydrate diet. Josh Trent, The Interview Josh was raised in Section 8 housing and fed by the Welfare Program a well balanced diet of cheese and Wheaties cereal. His mom suffered from Bi-Polar disease. Through this difficult upbringing, Josh created some negative belief systems that he took with him for the next twenty years of his life. Josh’s Negative Beliefs People can’t be trusted. His mother suffering from Bi-Polar disease was not to be trusted. Money is bad and evil. His dad wasn’t around much and when he was around, he was consumed with work and making money. Bad things will always happen. Because Josh didn’t know how to stop negative thoughts, he used food to numb himself. By the time he was 21 years old, he was 280 pounds. Trying to make a life change, he decided to move to Hawaii where he fell into personal training. For the next 9 years he engulfed himself in this world of health to help himself and his clients. While he tried to work on how to stop negative thoughts, his mind and emotions were with him wherever he went until one day he had to ponder the question,  “Am I worth it?”. He realized was using other people to focus his attention away from the dark parts of himself. In 2012, after a falling out with a mentor, Josh quit the fitness industry and began working in a cubicle in Corporate America. All his emotional pain came to forefront and in a panic,  he sought personal development by attending a workshop called, Mastery in Transformational Training. Here he learned how to stop negative thoughts and replace them with positive ones. The Stories We Create We all create stories around what we learn as children. These stories can help you or hinder you in a happy life.  Once you are aware and know what those stories are that are holding you back, you can then create a new story in replacement. While the 10 day course helped Josh to find these stories, it was awareness that they existed that cultivated real change. These negative stories are what stops us everywhere in life, including our health and fitness. For Rob, he spent 7 years, from the ages of 5-12, traveling an hour back and forth to New York City to audition for acting jobs. In seven years, he only booked one job which ended up being a humiliating experience. He then created a story that he was destined to fail and to this day, this story still weighs over him. How to Stop Negative Thoughts and Change them to Positive Thoughts. Charles Duhigg talks about the Habit Loop You have an Impulse, the Cue, that a negative thought exists. You can take this information and funnel it in two ways. 1.  Action mechanism or habit.  You can either eat a doughnut or do something self deprecating, or you could create... 2.  Reward, feeling of release, self confidence How do you funnel the Impulse into the Positive Reward and stop the negative thoughts? -You take out the power by talking about it. You must realize it is just fear. -You must replace the habit with the reward. You can only do this through having a conversation. Create an Environment for Success. -You have to feel your feelings in order to deal with them. -You want to find friends that are also moving towards growth. How do you recognize when you have the block? -If you are blocked, you will notice it by feeling down, angry, sad, etc. Like, “I hate my job.” -If you change your language from, “I have to” to “I get to”. It is a much more empowering. Conversation is the key! Even if it uncomfortable, you must talk through that uncomfortable place in order to find the new place of understanding and connection. How can Technology Help your Health? Accountability Community As a kid Josh loved playing video games. After seeing film where Olympic athletes used technology to help these athletes win the silver medal, it inspired Josh to find technology devices to help regular people empower their wellness. Any device must have a human connection or the device won’t last. Rock Health did a study that most devices only are used for an average of 3-6 months before they go into the kitchen drawer. However, Josh suggests if you are working with a coach or within a group, these technological devices can be very helpful. These devices can help to create better behaviors and habits Josh Trent Created for Open Sky Listeners a Free Guide to Fitness Apps. Download the FREE Guide Here.   Josh’s final piece of advice. -When you are looking at your goals, you must manage the process and the road to get there. You must measure your process. You can do this through a coach or an app. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Email Josh at [email protected] If you would like to learn more about Josh Trent Check out: Website: WellnessForce.com Josh's Twitter Josh's Instagram Josh's Facebook Want to Ask Rob a Question or tell him what is working for you:  Email [email protected] 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: [email protected] 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 77, Josh Trent discussing “How to Stop Negative Thoughts” as well as give some insight on the best fitness apps. .  We hope you have gained more knowledge on how to be healthier!

Are you ready to learn “how to reduce cholesterol”, the "bad" kind?  In this weeks episode, Jimmy Moore, Host of the Livin' La Vida Low Carb Podcast and author of Cholesterol Clarity, Keto Clarity,  and the Keto Cookbook discusses just that.  Heart disease is the number one killer in our country causing 1 in 4 deaths.  We have been told that lowering cholesterol lowers our risk of heart disease.  Fat, is known as the culprit to raising cholesterol, thus we should avoid fatty foods.  Jimmy will show us that this science is incorrect.   Before looking at how to reduce cholesterol, Jimmy will show us the truth about what actually causes high cholesterol…the bad kind. At age 32, Jimmy weighed over 410 pounds, had a 62 inch waist pants, suffered from high blood pressure, high cholesterol, and breathing problems.  He read a ton of diet books and was eating their recommended low fat diet. Yet, he wasn’t losing weight.   In the year 2004, he was given Dr. Atkins' New Diet Revolution.   It revolutionized the way he looked at nutrition.  He went from 16 cans of Coke and Swiss Miss Rolls down to 20 grams of carbohydrates per day, putting his body into a state of ketosis.  Over the next few years the 200 pounds of flew off, and his currently his health is off the charts.   How Jimmy Lost 200 Pounds! Jimmy followed the Atkins' Diet which begins with a high fat, moderate protein, low carb diet that puts your body in a state of ketosis. This beginning state of the Atkins diet is also called the Ketogenic Diet. Through this way of eating, the chemistry of how your body uses nutrients to create energy changes. Instead of your brain using the sugars glucose as fuel, you brain feeds off of ketones created through the breakdown of fat. Glucose for energy is made by the body when it breaks down fats and proteins rather that through dietary glucose(sugars). On this diet Jimmy’s body became a fat burning machine!   Why the Ketogenic Diet worked for Jimmy? He found it was easier than any other diet he had ever tried. He always felt satiated and never hungry. He could eat delicious foods like pepperoni wrapped in cheese and dipped in mayonnaise.  and still lost weight Once he added fat back into his diet, his sugar cravings disappeared.  He believes if you have a sugar craving often it is actually a craving for saturated fat.  If you eat some butter rolled in cheese, within 15 minutes, your sugar craving will go away.   How to Reduce Cholesterol…The “Bad Kind” on a High Fat Diet? For years it has been ingrained in us that dietary fat raises cholesterol which will lead to heart attacks. Many doctors are still giving this advice, but Jimmy explains why this information is incorrect. Lets look first at why the most common cholesterol tests don’t tell the entire story. There are two types of cholesterol: HDL, often labeled as the good kind LDL, known as the bad kind. Doctors tests your LDL cholesterol with the LDL-C number.   This is an estimated number of your total LDL cholesterol. This number doesn’t tell the whole story.  It is calculated based on your triglycerides, HDL and other numbers on your lipid panel through the Friedwald Equation.  If you have a triglyceride count below 100 and an HDL above 50 the equation doesn’t calculate your cholesterol correctly. -Instead test a LDL particle test which breaks down your LDL’s into two types Two Types of LDL’s.  Pattern A, large, buoyant particles that are healthy and cannot penetrate the arterial wall.  These LDL’s are actually needed to carry nutrients to the brain.  Without the Pattern A LDL’s, your brain health declines Pattern B, which are small, dense LDL particles that penetrate the arterial wall which cause inflammation and increases your risk of heart disease. How to reduce cholesterol (the Pattern B LDL’s!) Reduce: Carbohydrates Sugars Grains Processed Foods Vegetable Oils. (Such as canola oil, and soybean oil) The Problem with Statins Statins may lower your total LDL cholesterol, but they mainly lower the large fluffy LDL, leaving the smaller, dense LDL. Statins also oxidize the small particles making you more atherogenic, causing more inflammation in the body and leaving you more susceptible to heart disease.  Remember we shouldn’t be worried on “how to reduce cholesterol”, we should be how to reduce Pattern B LDL cholesterol and preventing it from becoming small and dense.  So stop eating sugar and bad oils. Carbs, Insulin, and Weight Gain A lot of people hear the word insulin and blow it off because they are not diabetic.  But blood sugar effects many people even if they are not yet diabetic.  As you eat carbohydrates, your body turns it into sugar.  Insulin is released to carry the sugar to the cells to use for energy.   If you have too much sugar, insulin carries it to the liver and turns it into fat.  It’s a storage hormone.  Thus, the more carbs you eat and don’t use for energy, the more your store in your fat cells. Why is my Doctor Still Telling me to Eat Low Fat? Remember, many doctors only have a couple of weeks of nutrition classes through their entire training.  Some have one class total!   What Jimmy Eats -He eats according to hunger rather than at specific times. -On a ketogenic diet, he can go for long periods of time without food -Breakfast could be Bulletproof coffee (if you like it) Maybe your not hungry to 1-2 in the afternoon.  Eggs bacon and avocado -Dinner maybe meat and vegetables slow roasted or things like Green leafy vegetables Non-starchy vegetables Avocados Meats, poultry, fish Jimmy doesn’t stay away from carbs all of the time. “If you are human, you are never going to stay 100 percent  perfect on the diet.  On Thanksgiving he had a little pumpkin pie.  The bigger picture is not perfection, but pursuing this as your lifestyle.  If you have a bump along the way it is ok.”   Tips when transitioning to the ketogenic diet Cook your Food. We are used to living in an convenient society and we forgot how to cook. If you learn to cook you don’t need the convenient foods anymore. You find how to cook conveniently! Get your household in order Get rid of all the crappy carbs in your fridge Start eating healthy, real food? What is crazy about eating REAL FOOD? What IS crazy is stuffing your face with foods that you know are raising blood sugar, insulin, and inflammation. Yes your doctors are telling you to eat whole wheat bread in the morning, but that is scientifically wrong for health. That view is based on the calorie hypothesis and not on the science of hormones. EAT FAT: If you want to be a fat burning machine, you have to eat fat!! Keep it simple. Just use different spices to change the meal. There are a thousands of ways to make chicken, fish, and meat. Food is fuel. We have to stop looking at food for comfort.   Emotional Eating- The knowledge of how to reduce cholesterol may not get you very far in heart health if you are eating emotionally. Jimmy was abused as a child and he covered up that emotion with food. Eating emotionally became a habit, and like a drug or alcohol habit, you have to break it. If you look at the brain of a drug addict and the brain of a sugar addict the same part of the brain is being stimulated! Before he started Atkins, he had already be dealing with his emotional problems over the last 4-5 years.  Thus, by the time he received the Atkins Diet Book, he had an better emotional outlook on life and was ready for change.  He had seen his older brother, at age 32, have a series of heart attacks (which eventually killed him at age 41).  Jimmy woke up and realized he needed to take control of his life and not let his emotional eating kill him. Jimmy’s Last piece of Actionable Advice -Stop worrying about your weight. If you are looking at a scale to tell you how to feel about yourself, you are in for a long journey. Take a sledgehammer to your scale. Instead pursue your own health gain over weight loss. As Rob says, “Health is not just food, it is lifestyle in the way that you live.”   LINKS AND RESOURCES MENTIONED IN THIS EPISODE: If you would like to learn more about Jimmy and get links to all of his books, podcast, blogs  check out: Website:  LivinLaVidaLowCarb.com Jimmy's Twitter Jimmy's Instagram Jimmy's Periscope Want to Ask Rob a Question or tell him what is working for you:  Email [email protected] 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: [email protected] 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 76, Jimmy Moore and How to Reduce Cholesterol, the “Bad” Kind.  We hope you have gained more knowledge on how to be healthier!

Elizabeth Benton, from Primal Potential Podcast, shares her best "weight loss strategies" on how to stay motivated, not make excuses, and how to build a routine. Since she was seven, Elizabeth has been obsessed with fat loss and yet she grew to become a 350 pound adult. As an obese woman, she worked in the health care industry developing anti-obesity programs as well as in the dietary supplement world.  Despite all the information she gathered, it didn't help her to lose the weight. She knew had to switch her plan of action and went back to the basics,  breaking all the dieting rules.  With this new lifestyle she lost over 150 pounds. Liz’s Common Mistakes. The all or nothing approach.  This doesn’t work because you constantly feel guilty and punish yourself.  Hint: Instead of "all in", think, "How is your Progress?”. She always followed someone else’s plan. Food and exercise were the focus instead of the consistency of implementing them.  “Why do I make bad choices?” That is the question to answer.   Liz’s Best Weight Loss Strategies. Pay Attention: Don’t tune out. Don’t act like the choices you are making are unconscious because you don’t want to deal with it. Get Curious about what is going on in your life. Write Down what is going through your mind when you have cravings. Did you have a fight with your family/coworker?  Are you tired? Did you have a bad day at work? Notice if you are using food to numb yourself or distract yourself from the real issues in your life. Ask. "Is it working?" Realize that the solution of mindless eating actually compounds the problems as opposed to solving them.  The stress is still there. You have then added more stress because now you feel crappy from the bad food. You are isolating yourself from the problem rather than finding a real solution. Make Small Changes.  The more stuff you take on, the lower your chances of success. Take one step at a time.  2 Easy Steps Towards Weight Loss Liz says two of the best weight loss strategies she could give you, you could start right now. Start your day with a fat loss friendly breakfast. Skip carbs in the morning.  Start with a a breakfast of proteins and fats. Get enough sleep.  A few nights of moderate sleep deprivation makes you more resistant to insulin making weight loss more challenging.   If you are tired, go to bed! Why Calories In With this weight loss strategy of calories In Fat Burning: This is the best one we all desire! Muscle burning: If you burn muscle, you'll look worse naked and lower your metabolic rate! Metabolic neutral: You body conserves resources.  Your metabolism decreases, your body goes on overdrive, and you are more hungry. Combination of all of the above. You need to control hormones to make sure your body chooses the first option of Fat Burning.  You can control your hormones through the food you intake. The biggest player in this reaction is insulin.  Insulin is raised in the body when you eat carbohydrates.  Insulin is an anabolic hormone (helps the body build up and go into storage mode) that ushers food from the blood and delivers it to the cells.  If you have too much insulin, you will always be in storage mode.  If you are in storage mode, you CANNOT be in fat burning mode.  Why it is better to eat carbs at night versus in the morning. In the morning you are most sensitive to spiking blood sugar.  You have an exaggerated insulin response due to the exaggerated blood sugar spiking after not eating for 10 hours.  You will spend more time in storage mode and less time in the fat burning mode.  Also, in the morning, cortisol is at it's highest and combined with an insulin spike, you compound your fat storing capability. If you just eat protein and fat, your body won’t have a spike in insulin and you will go into fat burning mode.   This is ideal. What you can do to get motivated! On of the best weight loss strategies is increasing motivation.  “Most people don’t wake up motivated, you have to actively choose to create motivation everyday.  Creating a daily focus is important.” Place your focus on what you want, versus what you don’t want. If you focus on how hard it is, why its not fair, how frustrating it is.  What you focus on determines how you feel and how you feel impacts your actions.  “When you argue for your limitations you are going to get them!”  You will live into what you believe.  If you believe you are the fat girl and that weight loss is beyond you, then it always will be.  You have to change your belief.”  If motivation and commitment are required to fat loss, are you motivated and committed in other areas of your life? If you are, then you have motivation.  Hear what messages you were sending yourself when you are successful. Create Affirmations You Can Believe In! Your affirmations have to be things you can believe in!  If your 350 pounds, to say your skinny is just lying.  But, you could say things like: “I am in control of my choices. I am choosing to make progress towards my weight loss goals. I focus on the positive. Everyday I’m doing one thing to move in the direction to my goals.”  You may not be able to turn off negative thoughts, but you can replace them. Have Perspective:  If you can physically move your body and feed yourself, you can change your weight. How to Keep Accountability Track what you eat and how it makes you feel Hire a Personal Trainer If you need more accountability, ASK FOR HELP.  If you don’t ask, you probably want to stay comfortable if you fail. (Liz texts a picture of herself in her underwear every Monday and does body measurements to make sure she isn’t far off track. If you need help with tracking you can read Liz's Blog on How to Track Get Liz’s 28 Page Fat Loss Best Practices Blueprint FREE!!  Click Here The normal price $97 but it's FREE until January 1st, 2016 It includes the best weight loss strategies You'll have access to the information on mindset, nutrition, and fitness sections.   What one piece of advice does Liz want you to begin today? Pay attention to yourself!  We pay more attention to reality TV and athletes than we do to our own bodies.  Become a student of yourself.  Often we are too ashamed to pay attention to ourselves or we only pay attention to ourselves when things are going well.  Pay attention all the time.  Try tracking, looking at yourself naked, and being with yourself even when you are uncomfortable. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Find Liz at: PrimalPotentional.com Primal Potentional Podcast How to track Blog Fat Loss best practices   Want to Ask Rob a Question or tell him what is working for you:  Email [email protected] 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: [email protected] 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 reading/listening to Elizabeth Benton and her Best Weight Loss Strategies.  We hope you have gained a ton of information to help you on your success towards health! -Rob and Devon  

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. Vega Shakeology 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 BurpeesMountain ClimbersPush UpsSit 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: [email protected] 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!

You know Rob as the founder of Open Sky Fitness and the Open Sky Fitness Podcast, but did you know he also has an obsession with cooking fantastic meals? In this weeks Episode, Rob and his wife Devon will discuss the importance of “batch cooking” in creating a healthy lifestyle. They also give you a step by step way to begin as well as a few of their favorite recipes and healthy dinner ideas. Below we will take you through these steps. What is Batch Cooking? Batch Cooking is when you prepare many portions of meals at once and then save the remaining portions for a future meal. In other words, when you are cooking dinner, cook 4-5 times more than you would normally eat and save the rest for lunch for the week, or dinner the next few nights. It’s just a simple way of saying that you are preparing your meals and snacks ahead of time. For health this, is key. Rob says, “If you are not planning to succeed, you are planning to fail.” Why is it Important for Fat Loss? Rob and Devon have found that their clients learn quickly about what foods to eat, but often their lack of preparation holds them back from actually being able to accomplish their desired goals. Batch cooking is an easy way to help you make better choices of what foods you eat.  When you are hungry and tired you tend to go towards foods that will give you instant energy. These would be your carbohydrate heavy foods like sugars and breads. If you already have a great meal in a Tupperware in the fridge, you will be less likely to stuff your face with the donuts at the office. Also, when you are tired from a long day at work and you don’t really feel like cooking, you will be less likely to stop for a Big Mac if you know you are on your way home to a delicious steak and roasted vegetables. Why is it Important for Building Muscle Mass? When you want to build muscle mass the first ingredient is adding a ton of healthy foods into your daily diet. For some people that might be simply eating larger portions; for others that might be adding an entire extra meal. Who has time to cook four meals a day everyday? That’s why you can take a few hours to prepare a few different recipes that last for multiple meals and you’ll always have food at your fingertips. You won’t have to think about your next meal, it’s already there in your cooler. You won’t have to grab the chips from the vending machine because you have a homemade trail mix in your man purse. Batch Cooking for Beginners... Are you a newby in the kitchen? It’s ok, just don’t go overboard.   At the beginning look for recipes that have a simple and short ingredient list like a chili or frittata. Don’t get overwhelmed with the recipes with 20 or more ingredients. The important thing is that you get started in your new goal of a healthier lifestyle. Food Prep with the Experienced Chef... Rob says his time in the kitchen is like conducting an orchestra.   He looks at his different sections and tools in workspace as the different instruments. He has meatballs on the stove, spinach stuffed mushrooms in his oven, carne asada on the grill, a vegetable crudite on the cutting board, and bone broth in the crockpot. When he goes shopping he plans accordingly. If you love to cook test your skills and create a symphony in the kitchen! Don’t want to cook?:Healthy Dinner Ideas on the Go. Like the idea of preparing meals but hate to cook at home? Rob and Devon truly believe that home cooking is the key to really being healthy. At restaurants and supermarkets, you don’t have control over what kind of oils or how much salt they use; nor do you know of the quality of their ingredients. However, if you really don’t have an hour a week more of time or if you just despise cooking with a passion, Devon recommended the following healthy dinner ideas: Go to your local Whole Foods, Bristol Farms or Ralph's to the deli section where they have their prepared foods. Pick out a few different meats, some green vegetables, and an additional side dish that look delicious and healthful. Make sure to get the large size of each so you will have plenty of left overs for a few lunches and/or dinners. It's "batch shopping" instead of "batch cooking"! Steps for Batch Cooking Choose one or multiple recipes that you know you will enjoy eating for a few meals Write out a shopping list of the ingredients. Put both the shopping date and cooking date in your schedule. When cooking remember to clean as you go! After your meals are prepared,  separate them into tupperware for later. If there is way too much, put some in a freezer bag and freeze (remember to write the item and date on the bag) Make sure to bring your meals or snacks to work. R & D’s Favorite Batch Cooking Recipes BUTTERNUT SQUASH SOUP Prep Time: 15 minutes Cook Time: 35 minutes Total Time: 50 minutes Ingredients: 2 large butternut squash (about 4 1/2 lbs..) or 4 lbs. peeled and cubed butternut squash 2 medium onions chopped 3 cloves garlic minced 3 Tbsp. butter 1/2 tsp. salt plus more to taste 8 cups chicken or vegetable broth Preparation: Halve, seed, peel, and cube the butternut squash. Heat a large pot over medium-high heat. Add the butter and the chopped onion. Sprinkle with salt. Cook, stirring occasionally, until the onion is soft, about 3 minutes. Add the garlic and cook until fragrant, about 1 minute.  Add the squash and the broth. Bring to a boil. Cover, reduce heat to a simmer, and cook until the squash is very tender, about 20 minutes. Transfer small batches to a blender. Hold a kitchen towel over the top (to prevent burns) and blend until smooth, 2 to 3 minutes per batch. Return the soup to the pot and add more salt to taste. Tip: If possible reheat on stove top: Makes 4 to 6 servings Roasted Broccoli Makes: 8 servings Prep: 15 mins Stand: 5 mins to 10 mins Roast: 20 mins to 25 mins 425°F Ingredients 2 pounds broccoli washed and cut into bite size pieces 2 tbsp Olive Oil (or to coat) 1/4 cup olive oil Salt Pepper Pinch of Red Pepper flakes (optional) Preparation In a bowl, mix broccoli with olive oil.  Salt and peppers to taste.  Place on a sheet pan or cookie sheet.  Bake in 425 degree oven, stirring occasionally, for 20-25 minutes or until tender. Tip: Best if reheated in toaster oven or oven.   Hearty Grass Fed Beef Chili Prep Time: 20 Cook Time: 1.5 Hours Ingredients: 2 pounds Grassfed Ground Beef 85/15 1 Medium Yellow Onion, Chopped 1 Red or Green Bell Pepper, Chopped 3 Garlic Cloves, Coarsely Chopped 1/4 Cup Chili Powder 1 tsp Ground Cumin 1 tsp Dried Oregano 1/4 tsp Ground Cayenne Pepper 1 Tsp Salt 1 tsp Fresh Ground Pepper 1 28oz Can Diced Organic Tomatoes 2 Tbsp Olive Oil 1 Cup Chicken or Beef Broth (Homemade if possible) 4 Green Onion Stalks, chopped(reserved for topping) 1 15oz Can Red Kidney Beans (Optional) Preparation: Heat large pot to med-high heat. Add olive oil to the pan, followed by onions, peppers and garlic. Once onions start to become translucent add meat. Break meat up and keep stirring until it's all brown and no red. Add chili powder, cumin, oregano, cayenne, salt and pepper. Cook for 2 to 3 minutes to release aromas. Add diced tomatoes and broth. (Now would be the time to add the kidney beans if you're using them) Bring to a boil and then turn down heat to a simmer and cover. Let cook, stirring occasionally for an one to one and a half hours. Feel free to go longer if you like, up to 2 to 3 hours. It will only get better.  Serve topped with green onions.   LINKS AND RESOURCES MENTIONED IN THIS EPISODE: 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: [email protected] 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!

Jenny Schatzle from the Jenny Schatzle Program reminds us that we are in the Holiday Season and we need to deal with it. The all or nothing mentality doesn’t work. We need to take the pressure off and be healthy while still having fun. From her studio in Santa Barbara, Jenny is starting a global Movement that changes the way people see themselves. The program focuses on fitness and nutrition as a base, but also looks at the community you create and the behavior that stops you and holds you back. At the Jenny Schatzle Program, the weight loss is the bonus, the life change is the promise. Jenny moved out to Santa Barbara as a student and signed up at Golds Gym to workout. After being the loudest and most dedicated attendant in the group fitness classes, the owner offered to teach Jenny how to run classes. She then realized she wasn’t walking the walk she was teaching and created the Jenny Schatzle Program that helped her to get back to feeling whole. The program teaches people how to love who they see in the mirror and find a deep internal happiness that is not wavered by the actions of others.13 Holiday Tips for Staying Healthy 1. Know your triggers-If food is your trigger, step away from the food table. Grab one plate of food and take it on the other side of the room to have your conversation. 2. Plate Order-First plate, vegetables and greens-Second plate protein-Third plate can be your starches and foods you want to try out. 3. Wait 20 Minutes before Having Seconds-Set a timer 4. A Glass of Water and Food first.-Alcohol lowers our inhibition. Ounce you are buzzed choicesare compromised. Drink some water and eat food first. 5. Go for Low Calorie Drinks-Create a Mocktail. Bubbly water and a splash of cranberrywith a lime.-If you are going to drink wine, stick to one glass.-Go for red wine over the sugary whites-Instead of a margarita, have tequila and lime juice. 6. Adult Peer Pressure is Real!-We tend to take health advice from unhealthy people to makethem happy-Don’t take advice from someone who doesn’t care if you arehealthy. 7. Be Present While Eating-How will the food I’m shoving in my mouth make me feel?-Do I feel hungover just from what I ate? Make better choicesnext time. 8. Don’t Eat Your Stress-Visiting family can be stressful. Look for positive outletslike working out versus indulging in unhealthy foods-Don’t add the guilt and shame from eating unconsciously toyour stress 9. Treat Yourself and Lower Stress-You deserve to spend some time and money on yourself to lower stress-Get a gym membership-Treat yourself to a massage 10. Start the day with a 10 Minute Workout-You will be less likely to eat crap-You will start your day feeling accomplished 11. Put Yourself First-It’s not selfish. When you are at your best, others benefit.-People aren’t going to like you more/less the more you do forthem. 12. Embrace Your Health-Being healthy is a gift, not a punishment.-Where you put your focus will become your focus.-If you focus on hating your workouts, you will hate theworkouts-If you focus on being kind to yourself and you will feelloved. 13. Focus on the I AM Conversation… I AM__________________.-Start the day with 5 positive I AM’s (Examples below)-I AM STRONG-I AM BEAUTIFUL-I AM SMART-I AM HEALTHY-I AM FIT If you are in Santa Barbara, stop by and take a class at the Jenny Schatlze Program, on the house. Just mention the Open Sky Fitness Podcast! Rob and Ryan’s Quick Holiday Workout Tips1. Don’t put off tomorrow what you can do today.2. Make your workout a priority.3. Find an accountability partner so your workout becomes apriority4. Plan on a workout to help you have an excuse to leave the partya little early.5. Ryan thinks Dance Revolution is a great way to get the entirefamily moving after a meal.6. Rob Challenges you to take the entire holiday party out for awalk. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Find Jenny at: Facebook: Facebook.com/jennyschatzleprogramInstagram: Instagram.com/JennySchatzleTwitter. Twitter.com/JennySchatzleWebsite: JennySchatzle.com   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: [email protected] 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!

Matt Frazier from No Meat Athlete will make you rethink whether eating Paleo and eating vegan are really so different.  Author of the book No meat Athlete and featured in some of the top periodicals like Runners World, Huffington Post, and Forbes Magazine, Matt gives us insight on why eating vegan is right for him, but maybe not for everybody. While training to qualify for the Boston Marathon, Matt wanted to move towards a vegan life style for ethical reasons. To his surprise, he found that his body responded positively to this new way of eating and he was able to shave 10 minutes off his best time and qualify. Since then, while being a huge promoter of the vegan lifestyle, he also is trying to unify the followers of Paleo and vegan diets, rather than creating more distance between them. In this Episode you will learn:-Paleo VS Vegan; Are they more similar than different?-What is the difference between vegans and vegetarians-Is oil a processed food and how do you cook without it?-Batch Cooking and it’s importance-Hints to make cooking a bit less scary-Creating goals to keep you motivated to train The Similarities between Paleo and Vegan Diets:-Both eat only whole foods-Both demand high quality food sources-Both are against factory farming-Both eat a ton of vegetables-Both eliminate processed foods-Both eliminate dairy products People have success in both of these diets in regards to health and athletic training. It’s just a matter of which works for your individual body. Below is a few hints for our listeners on DietOil is actually a processed food, not a whole food. Matt recommends cooking with water and sticking to whole foods for your fats. Eating protein as a vegan is easier than people think. Protein can come from vegetables, wheat, nuts, and beans. About 12-15% of Matt's daily calories coming from protein. To really be healthy, you need to cook, which can be scary at first. Just take it one step at a time. Food delivery services like The Purple Carrot can be a great option for people that are busy. The Daily Diet of Matt Frazier-Breakfast: Raw smoothie, fruit, spinach and nuts-Mid Morning: Whole wheat pita with hummus or almond butter-Lunch: Left overs or a salad with chick peas and nut based dressing-Snacks: 6-7 fruits throughout the day-Dinner: Usually either Indian, stir fry or rice&beans, and always a ton of vegetables.-Drinks: cup of coffee and beer a day…doesn’t say that’s healthy,Matt’s Daily Workouts-Depends on what he’s working on.-Running 5-7 miles weekdays, 10-12 Weekends-Weight lifting he does when he is not training for a race. During marathon training, the weights sometimes disappear. Get your No Meat Athlete Kindle Editionfor only $2.99...deal running through the month of November. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Find Matt NoMeatAthlete.comFacebook.com/NoMeatAthleteTwitter.com/NoMeatAthleteInstagram.com/NoMeatAthlete_OfficialThe Purple Carrot Food Delivery 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: [email protected] 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!

This weeks guest, Elizabeth Saunders, author of The 3 Secrets to Effective Time Investment, will help you to reduce stress in your life, spend more time with those you love, and do it all guilt free!! As an entrepreneur, Elizabeth realized her business was overtaking every aspect of her life, leaving her depleted, full of stress and guilt. She was was forced to master her own schedule and over the last 7 years, has been helping others do the same. Are you a devout planner or the spontaneous type? Either way, Elizabeth will help you to learn how to find a balance. Steps Towards Balance 1. Do you want to change? 2. What are your priorities? 3. Create actions towards your desired change -Create a specific action with deadline. -Put it in your schedule -allow yourself to be imperfect! 30 minutes is a great start Hints to completing your To Do List. 1. Set lower expectations of what you want to accomplish 2. Clarify which way do you except change -Build Change: Modify things 1 at a time, and build a new habit step by step. -Embrace Change: Change a ton of things all at once. 3. Set Realistic Goals -Professional goals: 1-2 per week -Personal goals: 1 per week -Annual goals, (some people find annual goals overwhelming) -Write goals in schedule 4. Try an organizational app. -Evernote, an external hard drive to your brain -Wunderless -Things -Good old notebook 5. Daily planning -Look over the previous day: what did/didn’t get done -look over the coming day: adapt and adjust -times to look over schedule: morning, after work, bedtime 6. Ask for help Create Successful Workout Routine -The night before decide what time you need to go to bed and what you need to prepare for your workout (clothes, lunches, etc.) -Some find working out has to happen first thing in the morning, before starting their day. -Some have a ritual of coffee and newspaper, but have a set point where you stop and transition into your exercise routine. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Elizabeth offers one on one training, group training, employee training. Find Elizabeth at: RealLifeE.com Twitter: Facebook: 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: [email protected] 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!

You’ll want to sit down and listen to this weeks guest, Sally Fallon Morell, founder of the Weston A. Price Foundation and A Campaign for Real Milk, who talks about why butter, raw milk, and fermented foods should be a part of your diet. “There is more good bacteria in a tablespoon of sauerkraut than a whole bottle of probiotic pills” says Sally. She is also a #1 Best selling author of the book Nourishing Broth as well as author and coauthor to titles such as: Nourishing Traditions, The Nourishing Traditions Book of Baby and Child Care, Eat Fat Lose Fat. Sally discusses how there is NO correlation between the amount of fat in the diet and the levels of cholesterol in your blood! She also explains that while there is a only weak relationship with high cholesterol and heart disease, there is a very strong relationship with low cholesterol and many other health issues including but not limited to cancer, low sex hormones, suicide, brain diseases, and strokes! Additional notes from this episode: -Bone broth should be in every athletes diet -Animal fat is full of vitamins A, D, and K which are important in preventing heart disease and bone loss -Butter is full of these vitamins -Grass Fed Butter is best, but regular butter contains these vitamins as well. -Cheese also is a great source of vitamin K -Butter, cod liver oil, livers are great sources of Vitamin A. -Pig lard is the best source of Vitamin D, even better than sunlight! Other good sources include egg yolks, butter, kidneys, blood. -Raw milk contains nutrients that build the immune system, gut wall and contains enzymes that help you absorb the minerals in it. -In contrast, pasteurized milk creates allergies and is associated, eczema, diabetes, digestive disorders, behavior problems. While some people have intolerances to grains, many people can eat grains, but they need to be prepared in the proper way! How to prepare grains. -add 2 Tablespoons of lemon juice, whey, apple cider vinegar, yogurt to grain of choice -cover with water and soak overnight -rinse and cook as instructed. Want to hear more? Sally will be speaking at the Wise Traditions 16th Annual Conference in Anaheim, CA November 13-16 LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Find Sally at: www.westonaprice.org http://www.realmilk.com/ Wise Traditions 16th Annual Conference: http://conferences.westonaprice.org/main-conference/ Sally's Farm: pabowenfarmstead.com Are you looking for more information on how to lose fat and gain muscle? Join Rob for his FREE Webinar this Thursday, October 29th at 6pm and get solid information on how to achieve the body you want and the energy you need! Link to Rob’s FREE Webinar: 6 Ways to Burn Fat While Building Lean Muscle: http://openskyfitness.com/freewebinar Leave a review for Rob and the Open Sky Fitness Podcast, click http://openskyfitness.com/review Want to contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] 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!

In this episode, Rob dives deep into the specifics of how to build a workout plan that will trigger muscle growth. Despite the title of this post, it's truly not a secret, but more of strategy for success that might be overlooked by most. He discussed the difference between a hypertrophy style workout versus a strength building workout. They both have their benefits in helping to build lean muscle mass, but are quite different in their execution. Hypertrophy workouts generally have 3 to 4 sets with an 8 to 12 rep range. Strength workouts usually have anywhere from 4 to 10 sets with a much smaller rep range, between 1 to 5 reps. You'll want to listen to podcast to hear Rob go into more detail about the strategies involved when trying to achieve the goal of building lean muscle. OTHER THINGS YOU'LL LEARN IN THIS EPISODE: -How to be realistic about your goals -Are you an Ectomorph, Mesomorph or Endomorph? -Why adaptation is the key to success -How often you should change your workout program -Sample workout splits for building strength and hypertrophy -Why it's important to trick the body as often as possible 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: [email protected] 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!

Are you ready to unleash your inner power? Our guest this week, Danny J, will help you change your mindset towards success. After being paralyzed from a bacterial infection in her early 20's, Danny had to teach herself how to walk again. That experience transformed her, and through her fitness and lifestyle coaching, she now guides and inspires others to reach their fullest potentials. In today’s episode you’ll learn: -About Rob’s FREE Webinar -Danny’s story; determined to walk again -Your mindset and accomplishing your goals -Vulnerability and how it deepens your relationships -How you can connect and inspire others -Fitness myths that make Danny mad! -Stress and weight gain -Your very own prescription diet? LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Find Danny J on all your social media Danny J on Periscope - Danny J on Facebook Danny J on Twitter Danny J on Instagram Danny J's Website Join Rob’s FREE Webinar: Text “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: [email protected] 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!

This week our guest, Julien Pineau will blow your mind with information on how to train smart and correct imbalances in your body. You will quickly learn how to fix your injuries and how to prevent new ones just by tweaking your workout! Jammed packed with information, this episode is imperative for your training health. Today you will learn: -About Rob’s FREE Webinar -Why intense cardio may be hindering your fitness goals -Gossip on CrossFIt from Julien Pineau -Most common injuries in CrossFit and how to prevent them. -How to correct imbalances in your body. -The importance of load, hold, and carry -Why a tight muscle is a most often a weak muscle -How to improve shoulder mobility and stability -Training properly as a beginner -The power of principles Find Julien at http://strongfit.com https://instagram.com/strongfit1/?hl=en https://www.facebook.com/JulienStrongfit Join Rob’s FREE Webinar: Text “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! http://openskyfitness.com/review Want to contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] 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!

This week you lucky listeners get to hear from Sean Hyson, the training director for both Men's Fitness and Muscle & Fitness Magazine magazines. He's also the author of The Truth About Strength Training and 2013's best-selling 101 Best Workouts of All Time. Despite being an obvious expert in his field, Sean keeps his down to Earth demeanor while weeding through the fitness fads and inspiring you with tips to help you on your own path towards wellness. In this episode you will learn: - An inspirational story from an OSF Podcast fan. - How to lose fat whether you are a body builder or a couch potato. - Consistency, not intensity will determine your success. - What it takes to lose 30 pounds in 12 weeks. - Why an injury doesn’t have to stop you from making progress. - How much protein, fat, and carbs you should eat to get ripped. - Sean’s take on nutrition for a day. - A quick, healthy recipe from Sean’s kitchen. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Get started on a Coaching Program with Sean Download Sean’s FREE 4 Week Sample Workout ProgramFREE 4 Week Sample Workout Program Get Sean's Full 12 week program NOW. http://seanhyson.com Read More from Sean at Men's Fitness and Muscle & Fitness. For Rob’s FREE INTRO WORKOUT text IntroWorkout to 33444 To leave a review for Rob and the Open Sky Fitness Podcast, click http://openskyfitness.com/review

In this week’s episode, you’ll learn from Max Lugavere, aka “the smartest guy ever” (according to Jeff Meacham). Max is a TV personality, film maker, and director/producer of a new documentary titled Bread Head. Over the past three years, Max has watched his mother slowly decline into a state of dementia sending him on a journey to educated himself on what could cause/prevent cognitive degeneration. In his documentary, Max shares the links he has found between nutrition and lifestyle that can have a huge impact on the degenerative diseases and long term health. This interview is a must listen for anyone who has seen a loved one, friend or family member suffering from dementia, Alzheimer, or cognitive degeneration. In this episode you'll learn: - Dementia begins in the brain decades before you are ever diagnosed - Steps to take in your 30’s to help prevent dementia/Alzheimer's. - How exercise and sleep can improve your brain health. - Diets low in carbs and high in healthy fats keep your mind sharp - What is intermittent fasting? - Drinking coffee may be beneficial for your health Look for Bread Head documentary to be out mid to late 2016! DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusions Salsa will send you a FREE bottle of your choice, T-shirt and tote bag! LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Check out Max’s Documentary Bread Head…Hey go ahead and help fund it while you are there! Bread Head Documentary Homepage with Paypal Link Max Lugavere’s Official Website Max's Facebook Max's Twitter Want to contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] 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!

Rob goes rouge in this episode and decides to talk about his top 7 secrets for setting him and those around him up for success. In the episode you'll learn: - Why having a clear vision for success can make or break you - How to find out if you are sabotaging those around you - When is the right time to ask for help - The proper way to communicate your expectations - Do small goals really make a difference? Yes! - Know when to cut the dead weight For Rob’s Free Workout Template: Text “Lifting” to 33444. Want to contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] 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!

On today's episode we interview Scott Iardella, Founder of Rdella Training and host of the Rdella Training Podcast. He shares his 7 Strategies for Dealing with Injuries with a focus on getting back into your training with no, or minimal amount of time off. Scott integrates power lifting, olympic weight lifting and kettlebell with a combination of body weight and mobility training to create a perfect blend that maximizes his clients results. After suffering a devastating back injury that prevented him from continuing on as a professional body builder, Scott had to rethink his future. The lessons he learned recovering from that ordeal is what set him on his path to becoming a Physical Therapist. He tells us the importance of training smarter, not harder. Now Scott's approach is scientific. He's learned to also listen to his body and know when to push and when to ease off the throttle. IN THIS EPISODE, YOU'LL LEARN: -The best exercises for an injured shoulder. Hint: It involve a kettlebell. -The importance of listening to your body. -Alternate options to spinal surgery. -Is icing the best option for joint injuries? -The best treatment for muscle strains. -How do you know when to make a doctors appointment for an injury. -How training becomes rehab -When it's okay to go 100% after an injury. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: All direct links can be found Original Strength by Tim Anderson & Geoff Neupert The Shock And Awe Protocol By Scott Iardella Kettlebell Domination by Scott Iardella Rdella Training Podcast The New Scientific Strength Podcast For Rob’s Free Workout Template: Text “Lifting” to 33444 or click this button: Download Templates Want to contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] 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!

Today we chatted with Marcus Kowal the owner and lead instructor at Systems Training Center, as well as the founder and CEO of FitnessCenter.com and professional MMA fighter—damn! Marcus tells us that he began his journey into the Martial Arts world at the age of 15, and has transformed this passion into an exciting life long career. By the time Marcus was in university in England, he realized that competing, teaching, and all things martial arts would become a part of his life forever. Post-grad, Marcus turned pro when he moved to Mexico and later moved to California and began teaching people self-defense via Krav Maga. Marcus tells us some thrilling tales from his life story and shares with us the best fighting styles to meet your personal needs. This episode covers fitness, self-defense, training for families, competition and more in this information saturated interview. If you are interested in hearing the multiple benefits of incorporating Martial Arts into your lifestyle program tune in! IN THIS EPISODE, YOU’LL LEARN: • Which form of Martial Arts will fit your needs • How Martial Arts training can build confidence • What it takes to be a professional fighter • Different forms of Martial Arts your kids should try out • Differences between Krav Maga, MMA and Brazilian Jiu Jitsu • The nutritional lifestyle of a professional fighter LINKS AND RESOURCES MENTIONED IN THIS EPISODE: • Marcus’ gym: http://systemstrainingcenter.com/ • FitnessCenter.com will be live in a couple of weeks • Marcus’ stand up comedy act: http://bit.ly/1PHyLSM • Twitter @MarcusKowal • E-mail Marcus at: [email protected] • For Rob’s Free Workout Template: Text “Lifting” to 33444 Want to contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected] 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!

Today we have Nikki Sharp co-hosting with Rob, and catching us up on her new upcoming detox book, the adorable adventures of her Greek cat as well as interviewing Selene Kepila founder of Naked Infusions Salsa. Naked Infusions salsas are insanely delicious and made with organic ingredients sourced from local California farms. Selene starts us off by sharing her journey into meditation and providing some great advice for mindfulness novices. Then our taste buds are tantalized as the group delves into a jar of Selene’s kosher, 100% organic and non-GMO salsa! According to the crew this spicy goodness gets better with every bite! This episode gives us some eye-opening insight on how organic products are brought to market, and why organic quality products are so good for you. DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa! IN THIS EPISODE, YOU’LL LEARN: • Tips on how Nikki and Rob stick to a balanced diet • About Nikki Sharp’s 5 Day Detox book which will be out March 2016 • How to better our bodies, mind and spirit • Meditation advice for beginners (Just 5 minutes a day!) • The true importance of choosing organic • How organic products are certified and sold • Ways to start your own organic product LINKS AND RESOURCES MENTIONED IN THIS EPISODE: • Meetup.com for free meditation classes in Calabasas with Selene: www.meetup.com/Meditation-for-FREE/ • Nikki Sharp’s website: www.nikkisharp.com/ • Naked Infusions Salsa website: www.nakedinfusions.com/ Thanks for Listening! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also, 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!

In this episode Rob and Ryan talk about how to build your own workout program based on how many days a week you have to dedicate to the gym. They give step-by-step instructions for building workout programs whether you're working out once or six times a week. You can easily download all of the templates talked about on the show by texting the word "LIFTING" to the number 33444. Some of the Templates included are: -Full Body Workouts -Chest & Back -Legs & Shoulders -Chest & Triceps -Back & Biceps -Shoulders & Arms -Legs Rob give over 50 different exercise that you can easily plug into the templates, making it super easy to create the perfect workout for you. You can also visit the website if you'd like to download all of these free templates. http://openskyfitness.com/news-2/

This week’s guest Jay Cardiello, is an “Exercise is Medicine” professional who has trained numerous celebrities like 50 cent and Jennifer Lopez, professional athletes and media personalities. Jay has made appearances with Men’s Fitness, Shape Magazine, Good Morning America, The Today Show as well as the founder of JCORE and author of Cardio 4x4. Recently he has also started a new program called “Off the Scale.” Jay tells us more about how he has made such a successful career as personal trainer and entrepreneur. We also get an inside look at how Jay works, trains, and eats. This episode tackles the real issues currently happening in society, lifestyle and health care. IN THIS EPISODE, YOU’LL LEARN: -How to get Rob’s chest, back, and HIIT workouts on your phone! -Jay’s life living and working with 50 cent -Ways that Jay incorporates foods that make you look and feel good -Details about the “four pillars of fitness” in Jay’s book Cardio 4x4: nutritional, spiritual, emotional, and physical. -Small but sustainable ways to obtain a healthier life style--all day, everyday! -Jay’s new program that improves health and wellness through changing behavior LINKS AND RESOURCES MENTIONED IN THIS EPISODE: Jay Cardiello’s website - cardiellofitness.com/ Jay’s Facebook- facebook.com/JayCardiello Jay's Twitter- twitter.com/JayCardiello LeadPages Affiliate Link- bit.ly/1OMX6qz 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, 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! A very special thank you to Jay Cardiello for joining us! Until next time!

This week the guys interview Suzanne Heyn known as the modern yogi, who is a captivating spiritual advisor, yoga instructor and writer for the Huffington Post, Mind Body Green as well as her website modernyogi.today. Rob, Jeff and Suzanne delve right into discussing how we to cope with anxiety. As a personal example of how small changes can make a big difference, Suzanne shares that she has a mild iphone addiction (oh, don’t we all?) Which has lowered her sleep quality, Suzanne says that by limiting phone usage at night, she gets better sleep and is well rested to tackle the next morning. Suzanne provides an interesting perspective when she explains that anxiety can actually work as clue to better understand the bigger issues in our lives such as poor eating, lack of exercise, or lack of rest. Suzanne divulges her diverse journey, telling us about her struggle with cancer that eventually lead her to Kundalini Yoga and ultimately her successful career today. Today’s episode is full of practical/easy to do strategies that can help anyone get through their hectic day more smoothly. Suzanne provides us with dynamic and useful wisdom from her favorite online yoga classes to how to squeeze in guilt free breaks more regularly. This interview is perfect for anyone who struggles with learning to prioritize, managing stress, or obtaining self-awareness. Ultimately, this interview reminds us all that, “the purpose of life is to enjoy it.” LINKS: Suzanne’s Instagram @Modern.Yogi Website: ModernYogi.today If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also, 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 Rob reads each and every one of them. DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa, T-shirt and tote bag! 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!

Today's guest, Ed O'Keefe is an Entrepreneur, Author, and most importantly Father of 7 (all under the age of 10). Ed has gone from being dead broke to cracking the code of starting and taking multiple businesses from zero to multiple 7 and even 8 figures. He is the Creator and Founder of top selling brands such as InspiredWear, Marine-D3 (sold over half a million bottles), and strategic consulting products that help motivated entrepreneurs showing them how to take their idea to market and scale using multiple media channels. Ed teaches us how to eliminate all the noise, so we can focus on the things that are truly important in our lives. IN THIS EPISODE, YOU’LL LEARN: -More isn't better, remove 20% of what you're doing everyday. -Surround yourself with the people who are who you want to be. -Identify what's important to you in your life. -How to feel ultimate supreme confidence. -The best way to prioritize your health. -Not letting guilt control you when you've fallen off the wagon. -Learning how to embracing the chaos in your lift in order to succeed. -How to allow your priorities to change after kids. -Creating mental toughness to perform at your highest level. -Never needing others approval ever again. LINKS AND RESOURCES MENTIONED IN THIS EPISODE: The Ed O'Keefe Show Website - http://edokeefeshow.com/ Ed O'Keefe Show YouTube - http://bit.ly/1Iqsv0V Ed's Twitter - https://twitter.com/EdOKeefeSHOW Ed's Facebook - http://on.fb.me/1fDJH7M LeadPages Affiliate Link - http://bit.ly/1OMX6qz LINKS FROM INTRO: Flexline Dynamic Cable Trainer - http://bit.ly/1h2RtJo Thanks for Listening! Thanks so much for joining us again this week.

In today’s hectic world, we all seem to be searching for the same thing: a well-balanced healthy lifestyle. This episode’s guest Adam Rosante is one of America’s favorite Wellness and Fitness Experts. Author of The 30 Second Body, and star of the Cosmo Body channel, Adam gives us some much-needed wisdom on the subject! Adam’s motto is to eat clean, train dirty, and live hard--sounds good to us! In this interview Adam holds nothing back on his best fitness secrets found both in his boot camp classes and book The 30 Second Body. Adam tells Rob, “All I care about is helping people live happy, healthy lives—any means necessary!” This is definitely the impression he gives throughout the entire easy breezy and informational interview. Rob and Adam bond over their strong Italian roots, while dishing about the important social component of cooking and eating. They challenge us to really look at what we are eating, and how to easily make food fit and fun. Mainly, this interview is a window into the evident joy Adam gets from his fitness, and how we can experience it also. According to Adam the key to this joy is that, “true health is balance.” Rob and Adam agree that most of the work that needs to be done when achieving our fitness goals is mental. They advise that the best things to do are 1) Figure out what works for you and 2) Keep it simple. In this interview Rob reminds us that being healthy is meant to be a reward not a punishment. In order to get more intel on how to fix your mind in order to fix your body, tune into this week’s episode and prepare to be inspired! DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa, T-shirt and tote bag! Have any questions about your own health and fitness? Ask us on Twitter and Instagram @OpenSkyFitness with #AtOpenSky. You can also e-mail [email protected] or even leave us a voice memo on OpenSkyFitness.com/ Rosante's Ricotta Recipe: Ingredients: 1 qt milk 1 pint heavy cream 3 tbs vinegar Directions: 1)Combine milk and heavy cream in a pot over medium heat on stovetop, stirring frequently. 2)As soon as the mixture comes to a rapid boil, pull it off the heat and pour in the vinegar. Give it a good stir to mix throughout. 3)Leave it to sit for at least 10 minutes. The curds will separate from the whey. 4)Line a fine mesh sieve with dampened cheesecloth and set over a large bowl. 5)Slowly pour the mixture into the sieve and let sit. The longer it sits, the more liquid will drain out and the thicker your ricotta will be. 6)When it's drained to your desired thickness, pour into a bowl. 7)Pairs incredibly well with oven roasted tomatoes and some grilled whole grain bread. Or... just eat it with a freaking spoon! Links: AdamRosante.com Thepeoplesbootcamp.com to register for a class in New York City @AdamRosante The 30 Second Body Our Music: HScottSalinas.com

Our guest for this episode is Russ Crandall, author of three Paleo cookbooks as well as gluten-free and Paleo-friendly food blogger. Russ tells us how after persevering through some major health issues, medications, and surgeries by the age of 27, he discovered the benefits of a Paleolithic, or Paleo Diet. Russ illustrates his eye-opening transformation and gives personal revelations on how he made some major lifestyle changes for the better. Russ’s cooking style is international and traditional cuisine making his cookbooks fun comfort food for anyone. This episode addresses some of the nitty-gritty Paleo lifestyle questions, like how and when to cook with white rice, soy, and olive oil? Overall, Russ remind us that a Paleo diet isn’t about being strict on yourself, it’s about noticing what foods make your body feel good. In this interview we learn the ins and outs of following our paletes, and figuring out the right ratios to eat well and live well. The guys tease our taste buds us with talks about healthy wing recipes, yummy potatoes, and burgers all within the Paleo lifestyle. Caution! This episode divulges some mouth-watering dishes that will make you jump into the kitchen ASAP. Check out Russ Crandall’s latest book Paleo Takeout: Restaurant Favorites Without the Junk out now! Buy the book on Amazon: http://www.amazon.com/gp/product/162860087X?ie=UTF8&camp=1789&creativeASIN=162860087X&linkCode=xm2&tag=opeskyfit-20 DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa, T-shirt and tote bag! Have any questions about your own health and fitness? Ask us on Twitter and Instagram @OpenSkyFitness with #AtOpenSky. You can also e-mail [email protected] or even leave us a voice memo on http://OpenSkyFitness.com/ Links: http://thedomesticman.com/ https://www.facebook.com/thedomesticman https://twitter.com/thedomesticman https://instagram.com/thedomesticman/

In this week’s episode we have celebrity trainer Joel Harper joining us! Aside from his new book Mind Your Body, available now and everywhere, Joel has been customizing simple workouts for 18 years and his techniques are known for producing fast results. Joel has trained famous actors, musicians, Olympic athletes and even children making his methods dynamic and do-able. You can catch Joel in O Magazine, Esquire, ABC, the Dr. Oz show and much more. As Rob and Jeff say on the show, “This guy is next level personal trainer!” In this episode the guys discuss what mental road blocks may be keeping you from achieving your fitness goals as well as how to “your body as your gym.” Joel shares some great moves for optimal toning, and gaging your own fitness, without any equipment! This is great for anyone that wants to become a personal trainer, figure out their own mental roadblocks, or is interested in learning new physical, nutritional, mental health methods! Do we have you hooked? Tune in to get these fitness secrets from Joel Harper himself. In the New York City area? Visit Joel at his private studio in Midtown near 42nd and 9th street, Joel says he loves to connect people of the same fitness levels to create bonds, challenges and friendships! DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa, T-shirt and tote bag! Naked Infusions Link: www.nakedinfusions.com/ Have any questions about your own health and fitness? Ask us on Twitter and Instagram @OpenSkyFitness with #AtOpenSky. You can also e-mail [email protected] or even leave us a voice memo on OpenSkyFitness.com Joel’s challenge for our listeners: 1) Get in touch with the feeling you have felt the MOST this past month, positive or negative! 2) Then pick one feeling you want to go towards and focus on it daily. Links: www.JoelHarperfitness.com @JoelHarperFit You can purchase Mind Your Body wherever books are sold!

Today on the Open Sky Fitness podcast, we have Evan “Rocket” Dollard hilariously charming American Gladiator, T.V. host, actor and four-time competitor on Ninja Warrior. Evan starts us off by giving a low down on everything from quirky gladiator nicknames, to working with Laila Ali, Hulk Hogan and how Evan won the first season of American Gladiator. Evan, Rob, and Jeff share laugh out loud worthy stories on zits, obstacles courses, childhood games, and training methods. When it comes to his training and background Evan says he’s always been the guy that is, “good at a lot of different things but never great at one.” He then gives us insight on the events in his life that brought him to where he is today. “I guess I’m really good at gladiating…that was the take away!” Evan also tells us about his Youtube business and active lifestyle tips he loves to share to help others optimize health and confidence. This episode is great for anyone who is interested in a good laugh, some sound advice, and a behind the scenes look into some of your favorite physical competition shows. Links: Instagram.com/EvanDollard YouTube.com/EvanDollard Facebook.com/EvanDollard Have any questions about your own health and fitness? Ask us on Twitter and Instagram @OpenSkyFitness with #AtOpenSky. You can also e-mail [email protected] or even leave us a voice memo on OpenSkyFitness.com

Imagine running, jumping, and climbing through obstacles in the heart of an urban jungle. This thrilling training discipline is exactly what today’s guest, Dan Edwardes, is a master of. Dan Edwardes is a founder and director of Parkour Generations. Dan has been a key player in establishing the largest and most successful Parkour teaching structure in the world. He runs and teaches at Parkour Generations Academies, which started off as a single small class in London, and is now taught around the world. Rob and Jeff got the inside scoop on the first leap Dan took and how he has parlayed that into a rewarding teaching and business program. Dan also explains the core concepts of Parkour which include: mobile balance, passing obstacles, pulling your own body weight up and over things and dealing with your own fear. The guys tackle the topics of fears, risks and how Parkour can help people learn to manage these inevitable aspects of life. To get all the thrilling details of the “leaps and bounds” of Parkour listen now! Have any questions about your own health and fitness? Ask us on Twitter and Instagram @OpenSkyFitness with #AtOpenSky. You can also e-mail [email protected] or even leave us a voice memo on OpenSkyFitness.com Links: http://danedwardes.com/about/ Parkourgenerations.com Twitter: @DanEdwardes American Rendezvous 2015 Boston: https://www.facebook.com/events/1574135466177091/ Parkour Fails: https://www.youtube.com/watch?v=ZEs9zmF-Fwk

On todays show Rob chats with Mike Bledsoe who is the CEO Host of Barbell Shrugged, as well as the co-host of Barbell Business. Mike has been referred to as “the Steve Jobs of the barbell world,” and in this episode Mike gives us an inside look on how he has grown his business brand, his fitness routines and lifestyle goals alongside his three buddies Doug, CTP, and Chris.  With Mike's powers of persuasion he was recently able to get his whole crew to move out to Encinitas, California where the team is currently based and working hard.  This interview explores a variety of elements of success and happiness. Rob and Mike take on everything from the importance of a training buddy to the secrets of work/life balance. Want to hear their thoughts on what these secrets are? Listen and find out!  DON’T FORGET: Leave us a review and if Rob reads your e-mail on the show Naked Infusion will send you a FREE Salsa, T-shirt and tote bag! Naked Infusions Link: https://www.nakedinfusions.com/ Have any questions about your own health and fitness? Ask us on Twitter and Instagram @OpenSkyFitness with #AskOpenSky. You can also e-mail [email protected] or even leave us a voice memo on OpenSkyFitness.com LINKS: http://barbellshrugged.com/ https://www.facebook.com/BarbellBusiness https://instagram.com/barbellshruggedpodcast/

Why is it so easy for some people to lose weight, while others fail over and over again? The truth is that success depends not just on willpower, but also on the quality of bacteria in your gut! "In 70% of obese cases, at the cellular level, people are not absorbing the nutrients," according to our guest this week, T.C. Hale. How can we make sure that our bodies are absorbing the nutrition they need to function? That's what T.C. Hale studies and he's here to share everything he knows on the subject. We also discuss why so many people seem to have digestive issues, how to ensure you're making enough acid in your stomach and what to do about constipation. We also talk to Rob about his first time boar hunting! LINKS: http://kickitinthenuts.com. https://www.facebook.com/KickItInTheNuts https://twitter.com/kickitinthenuts Remember to leave us a review on iTunes! Email us at [email protected] and we'll send you a FREE jar of Naked Infusion salsa!

Today's show is all about the fitness goals we have and how we're going about achieving them. From reducing body fat to building lean muscle, we've got you covered here. We also discuss: -How to deal with hot sweaty thighs while sleeping in the summer -What it’s like to unconsciously eat 15 cookies in a single day -Why mattresses contain pounds of human skin -What’s the bare minimum amount of exercise you need to do daily to stay fit. Write us a review on iTunes and shoot us an email at [email protected] and we'll send you a free bottle of Naked Infusion salsa! www.openskyfitness.com/podcast

On today’s show, we talked to Mark Bell, the founder of Super Training Gym, Power Magazine and inventor of the Sling Shot. Mark is a former professional wrestler. He began lifting weights at age 11 and entered into powerlifting when he was 13. He has lifted 1,025lb squat, a 832lb bench press and a 738 lb deadlift. He explained to us how weight lifting affects your body. “Your arms are like shock absorbers,” he told Rob. “Your biceps and your forearms are there to help you absorb the shock of the weight on the way down.” Mark is pretty flexible with his diet, though he is a proponent of the Ketogenic diet. “We have become so addicted to refined sugars. That’s one of the most important things to cut out of your diet.” He believes the benefits to building muscle are much more extensive than merely engaging in cardio. “If you gain 5 lbs of muscle, it changes your metabolism in big ways,” he said. We also discussed the idea of peak strength. Is there a point you reach where you can’t lift anything heavier? You'll have to tune in to find out! LINKS https://twitter.com/marksmellybell https://instagram.com/marksmellybell/ http://www.markbellpower.com/ http://www.supertraininggym.com/

Is your fitness app making you fat? Nir Eyal, an author at Tech Crunch, thinks the apps we rely on to motivate us and track our progress are actually detrimental to our health. Why? Because they don’t differentiate between good and bad calories, encourage over-exercising and make fitness feel like a chore. “The best exercise in the world is the one you actually like,” he tells Rob. A writer for TechCrunch, Forbes, Psychology Today and frequent speaker at Fortune 500 companies, Eyal used to be severely overweight until he figured out what exercises he loves and began focusing on the kind of diet he wanted, rather than the kind of diet he thought he should have. This is an interesting episode for anyone who has wrestled with motivational issues — i.e., all of us! Check out more of Nir Eyal’s writing at nirandfar.coom. FINAL WEEK’S NOTICE: WRITE A REVIEW AND YOU’LL GET A BOTTLE OF NAKED INFUSION SALSA, A TOTE BAG, A T-SHIRT AND COUPONS FOR FUTURE SALSA PURCHASES. www.openskyfitness.com/podcast

Jill Miller is the founder of Tune Up Fitness Worldwide and the creator of the corrective exercise Yoga Tune Up. She has than 28 years of experience in fitness, yoga therapy and anatomy, and has been featured on Oprah’s OWN Network as well as The Today Show and Good Morning America. On today’s show, Jill talks to Rob and Jeff about her new book “The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility and Live Better in Your Body.” In the book she talks about how to rid your body from pain without costly surgeries and dangerous painkillers by relying on yoga therapy balls instead. These small, portable blue balls, which Jeff tries out during the interview, help induce stretching all over the body. “It’s very fulfilling to know that people all over the world are rubbing themselves with my balls,” Jill tells Rob. Jill and Rob also talk about how to differentiate between good and bad sensations of pain, what kind of exercises you should do on your commute to work, and how to become more aware of the areas in your body that need a good stretch. Don’t forget to claim your FREE jar of Naked Infusion salsa. All you’ve got to do is leave a review of our podcast on iTunes and send an email with your address to [email protected]. This episode was brought to you by Luna Olivo, a gourmet olive oil company specializing in the finest artisan olive oils from California growers. When it comes to cooking fresh, healthy dishes, Luna Olivo is all you need. Visit openskyfitness.com/oliveoil to learn more. LINKS: Check out Jill Miller at www.yogatuneup.com, as well as www.therollmodel.com. She’s also very active on Facebook at www.facebook.com/jillmillerfaust

You may know the hilarious Jonathan Kite from his role on the hit CBS show “2 Broke Girls,” in which he plays a swarthy (“don’t say sleazy!” — Jonathan) cook named Oleg. In today’s episode, Jonathan talks about how he maximizes the time he spends in the gym and what he eats to make sure he’s firing on all comedic cylinders. When Jonathan first moved to LA he was rail thin at 6’2” and just 156 pounds. But he rapidly began gaining weight the LA way —from taking late shifts (at the Cheesecake Factory) and spending way too much time in the car. “You know how they say everything in Australia will kill you? Well, Australia must have a lot of Cheesecake Factories,” he told Rob. “Even the bread is deadly.” Despite the weight gain, Jonathan was still able to book a number of TV commercials, whose casting agents were looking for everyman types. That said, he knew he either had to “gain 100 pounds or lose 100 pounds” to continue getting work. “I couldn’t out-fat my competition,” he told Rob. So he decided to start eating better and running along Runyon Canyon with a bunch of magazines in his backpack; dropping from 215 to 185 in just a couple of months. Today, he eats a salad for lunch every day, exercises at least three times a week and refrains from drinking alcohol. He recommends shoehorning your gym appointments between appointments so you use your time there effectively. “Acting made me realize how food affects my energy levels,” he said. “It’s obvious when I’ve eaten better because I perform better.” Besides Jonathan, we also talked about Blue Apron (and their “lonely man” meals), Jeff’s mouth-breathing, and why Open Sky should be sponsored by a caffeine pill called “Frustration.” If you want to be part of Rob’s 4-week workout challenge this April, email [email protected]. It’ll consist of three days of lifting, two days of metabolic training and one day of cardio per week. There are only 10 slots left. Oh and don’t forget to review us on iTunes! Shoot us an email after you do so and we’ll send you a FREE bottle of the Naked Infusion salsa of your choice, PLUS a tote bag, PLUS a coupon you can use on future salsa purchases! This episode is brought to you by Luna Olivo, a gourmet olive oil company specializing in the finest artisan olive oils from California growers. When it comes to cooking fresh, healthy dishes, Luna Olivo is all you need. Visit openskyfitness.com/oliveoil to learn more LINKS: Check out Jonathan Kite at @jbkite on Twitter to find out if he’s doing stand-up in your area.

For a full break down of The Harrison Twin Workout program and supplement regimen, go to http://openskyfitness.com/podcast/ep-43-owen-harrison-talks-bodybuilding-workouts-and-nutrition/ Bodybuilding twins and international fitness stars Owen and Lewis Harrison have competed with each other from an early age. They’ve lived together, trained together and have even bought the same supplements. “Did you ever try to sabotage each other? Like put powder in your brothers’ drink to make him gain weight?” Rob asked. Owen laughed. “No we weren’t that bad.” These days, the Harrison twins seem to be everywhere, landing sponsorship deals with MyProtein, Body Engineers and Vascular Wear. But they never set out to become bodybuilders. The duo were originally signed to the European football team the Bolton Wanderers. After completing their service in the Royal Marine Corps, they began training with greater dedication and realized it was something they could make their career. To attain a physique like theirs, you’ve got to have determination, says Owen. “When it comes to training, you really have to fall in love with it,” Owen told us. “You have to want it and need it. If you don’t have that mental strength to push through the barriers, it’s going to be hard for you.” Owen cites Arnold Shwarzenagger as his fitness inspiration. “He started it all.” He also tells Rob about his current workouts and nutrition plan. Anyone interested in bodybuilding is going to love this episode! LINKS: myprotein.com harrisontwins.com facebook.com/HarrisonTwins bodybuilding.com shapeyou.de Leave a review of this episode and you'll be entered to win a free jar of Naked Infusion Salsa! Check out their full range of salsas at www.nakedinfusions.com

There are so many health and fitness resources out there — how do you choose the best one? Today, Rob talks to Eat Up New York writer Julie Mirliss about some of the most useful. From motivational shows like Ted Talks Health to paleo favorites like Balanced Bites, it’s easy these days to get health tips delivered directly to your ear holes. Julie also recommended Dishing Up Nutrition, which delivers comprehensive nutrition information, and No Meat Athlete, which provides a ton of healthy lifestyle and habit change advice from well-known vegan experts. There’s no one-size-fits-all diet and exercise plan, but with these resources at your fingertips you’ll be able to learn what works best for you. LINKS: http://eatupnewyork.com/from-murder-mystery-to-health-food-podcast/ https://itunes.apple.com/us/podcast/tedtalks-health/id470623173?mt=2 https://itunes.apple.com/us/podcast/dishing-up-nutrition/id339853848?mt=2 https://itunes.apple.com/us/podcast/no-meat-athlete-radio/id476196931?mt=2 https://itunes.apple.com/us/podcast/balanced-bites-modern-paleo/id461802297?mt=2 This episode is brought to you by Luna Olivo, a gourmet olive oil company specializing in the finest artisan olive oils from California growers. When it comes to cooking fresh, healthy dishes, Luna Olivo is all you need. Visit openskyfitness.com/oliveoil to learn more.

What does it really mean when a chicken is labeled cage-free, free-range or pasture-raised? Why does processed chicken contain so much water? How can you decipher the dizzying array of organic, non-GMO labels on meats at your local grocery store? Today we’ve invited David Maren to help make our shopping experience a lot less confusing. Maren grew up a rebel in a vegetarian family. At age 12, he started building mobile chicken pens and getting involved in alternative forms of meat production. After marrying into a family of farmers in Virginia, he founded “Tendergrass Farms” to form a bridge between family farmers and food enthusiasts. Tendergrass is now a cooperative network and distribution channel for family-owned farms who raise their meat the traditional way: on the pasture, grass-fed, with no antibiotics or growth hormones. In this interview with Open Sky Fitness, David talks about why "cage-free" is a meaningless label for poultry, why chickens should eat worms and how he built an organic empire. LINKS: www.grassfedbeef.org www.facebook.com/Tendergrass www.instagram.com/tendergrass

How do you talk to your parents about eating healthier food without sounding preachy? Dietary trends have changed so much in the past fifty years, it can be hard for anyone to keep up - much less older Americans. In this interview, Rob Dionne (Open Sky CEO) explains how he’s broached the subject with his folks. Rob grew up in a big, working-class family in New York where pasta was celebrated and no one would “tsk” you for taking seconds, or thirds. “My Mom would cook for hours and feed close to twenty people on Sundays,” he said. But when Rob’s Dad had a heart attack when he was still in high school, his family started looking more closely at what they were eating. Like many Americans, they had been told that fat was bad, carbs were good and red meat caused high cholesterol, which led to heart attacks. “By the time I was in college, I was learning more about nutrition but mostly what I knew was to stay away from cake and sweets. So I would tell my Dad to not eat that, but at that time we thought whole grain pasta was the way to go because that’s what the food industry was telling us.” Today, they’ve become more enlightened about food — eating more greens and lean meats. But Rob still sees his Dad sneaking bread at the dinner table. “Whenever I tell them to eat better food, my Mom always says ‘We do!’’ But they still eat tons of bread.” Rob believes the way to change your parents’ behavior is to remain in a constant, nonjudgemental conversation.

Sean Sarantos was born into a military family where the rules were strict. At age 20, he joined the military and began working in physical rehabilitation. It was a challenge, but the experience taught him everything he needed to be a fitness all star. Today, Sean is one of the best known trainers in the world. And though he’s spent a lot of time in the military, when it comes to fitness, he doesn’t believe in creating strict routines. In fact, he believes there are many ways to be fit and happy, and that mixing up you exercises can keep things interesting and exciting. In this revealing interview, Sean also talks about why he only sleeps three to four hours a night, and how he created a fitness empire centered around eBooks and online fitness coaching. He tells us about his own workout routines and why you should go hardest on Mondays, giving each muscle group a good 48-72 hours of rest between training days. If you’re at all interested in bodybuilding, exercise or nutrition, this is the interview for you! LINKS: http://www.seansarantos.com/ http://www.facebook.com/SeanFitnessFreak https://twitter.com/sean_sarantos Also, check out Beast Whey Protein, endorsed by Sean: http://www.bodybuilding.com/store/beast/100-beast-whey.html

Voted Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield has helped hundreds of thousands of people lose weight and gain lean muscle mass. In this episode, Ben talks to us about how to hack your day so that you stay fit, healthy and happy. “The goal is to strike the ideal balance between health and performance,” Greenfield tells us. “Not to throw workouts at your body until you break.” It’s not hard to live a healthy life. The point is to transition from making unhealthy unconscious decisions to setting up your life so that you can only make healthy decisions. “If you start If you start your morning with yoga, you won’t have to worry about whether you’re shallow breathing all day,” he says. “Likewise, If you buy a standing desk, you won’t have to worry about sitting all day long. And if you buy healthy food and eat at home, you won’t have to worry about eating junk. “ Greenfield also has a few rules for the road to making anyone’s fitness journey a lot easier and more enjoyable: 1. Enable yourself to be moving all day long, rather than thinking about the gym as the place where that happens. 2. Eat real food that is in its whole digestible form, but don’t necessarily deny the convenience of little bio-hacks like whole food powders and bars. 3. If you’re training, don’t think of your body as a noodle you’re flicking at the wall. Instead, take into account sleep, de-stressing, recovery, your posture, your happiness, gratitude, family, all the things that go above and beyond training. 4. Use technology but don’t over-rely on it and understand that your body is affected by it. Thanks, Ben! LINKS: bengreenfieldfitness.com twitter.com/bengreenfield facebook.com/BGFitness

On today’s episode, we interview Freelee the Banana Girl, a famous YouTube personality who claims she’s shed dozens of pounds by adhering to a 90% carbohydrate diet. Freelee eats 30 bananas throughout the day and pounds of potatoes for dinner. She also drinks two to four quarts of water, exercises 5-6 days a week and tries to get 30 minutes of sunshine every day. While her diet regime may seem extreme to some, Freelee says that she’s never felt healthier. She’s also inspired many people who say they’ve achieved similar results, slimming down by eating lots of fruits. In a typical day, Freelee might eat 15 bananas in a single smoothie, 6-10 mangoes for lunch and then a cooked, vegan dinner. “Your body and your brain run on glucose,” she explains to us. Still, we questioned her about some of the science behind the diet. While there is some evidence that a high carb diet can be helpful for some, we recommend you check with your doc first. That said, Freelee seems healthy and happy after eight years eating mostly fruit. She also looks amazing. Clearly, something is working! LINKS: www.youtube.com/user/Freelea www.facebook.com/TheBananaGirl www.twitter.com/freeleebg

What’s the single best exercise you can do for your body? How much cardio do you need to be healthy? How long should you wait until after an injury before you start exercising again? The Open Sky Fitness gang is here to answer all these questions and MORE. You’ll also find out: -Why human beings have evolved to crave sugar. -How to make your muscles more resilient. -Why you should buy a bidet RIGHT NOW (Seriously, you’re going to end up buying a bidet after listening to today’s show. We’re not joking about this. Check out how many five star reviews this bidet has and TELL ME you’re not going to buy it because you can’t afford a $36 toilet attachment that will change your life forever: http://tinyurl.com/mzwxrfk) This episode is brought to you by Luna Olivo, a gourmet olive oil company specializing in the finest artisan olive oils from California growers. When it comes to cooking fresh, healthy dishes, Luna Olivo is all you need. Visit openskyfitness.com/oliveoil to learn more

On today’s episode, we talk to Mark Sisson about why a healthy diet is more important than exercise when it comes to improving your physique. According to Mark, 80% of your body composition is a direct result of how you eat. You can manipulate your gene expression to become a fat-burning beast, but you’ve got to cut out a lot of junk first. By now, the list is probably very familiar to you, but it starts with sugar, then bread and industrial seed oil. “Our genes expect us to a eat a certain way based on the 2.5 million years we’ve spent on this planet,” Mark says. What do our genes expect us to eat? All the things our ancestors ate, including fish, fowl, eggs and fruit. Mark also talks to the gang about the healthy oils people should include in their diets and why they’re so beneficial. Mark loves avocado oil, and he explains exactly why. He also talks about why the health community suddenly started embracing a former pariah: red palm oil. If you don’t understand the science behind nutrition, it’s pretty hard to eat the right things. Thank god, then, for Sisson’s website “Mark’s Daily Apple,” which combines delicious recipes with the latest in health research. "This isn’t rocket science," Mark says. "It’s about learning how to make good, intuitive decisions." LINKS: www.marksdailyapple.com www.facebook.com/marksdailyapple www.twitter.com/mark_sisson This episode is brought to you by Luna Olivo, a gourmet olive oil company specializing in the finest artisan olive oils from California growers. When it comes to cooking fresh, healthy dishes, Luna Olivo is all you need. Visit openskyfitness.com/oliveoil to learn more

Juli Bauer is the founder and editor of the always-candid, never-preachy PaleOMG. She is truly one of Paleo’s most outspoken and hilarious crusaders. On today’s show, she joins Rob, Jeff and Alec to talk about her crazy rise from food blogger to NYT Bestseller. Juli found herself frustrated following recipes, so she started making them up herself. It wasn’t always easy — “who doesn’t love eating shit food?” — but she wanted to see how long she could stick to a diet. It was around that time that she started doing Crossfit, which has completely changed her life. She talks to the Open Sky gang about the kind of exercises she performs (lots of Burpees) and why she continues working as a trainer, even though she makes “absolutely no money.” Juli follows the 80/20 rule of eating (80% whole, clean food, 20% indulgences) but she doesn’t binge on the weekends and stays away from gluten. “I don’t let the 20% control the rest of my life,” she says. She’s an inspiring person in the Paleo world who has always marched to the beat of her own drum and created her own rules. LINKS: paleomg.com twitter.com/paleomg facebook.com/PaleOMG

Chris Brogan is an author, speaker and marketing consultant to Fortune 500 companies, including Disney, Google, Coke, GM, Microsoft and Sony. He is also the CEO of Owner Media Group and author of the New York Times bestseller “Trust Agents: Using the Web to Build Influence, Improve Reputation and Earn Trust.” In this episode, Chris talks to Rob about willpower, taking action, owning your success and the difference between being busy and being productive. “Your excuses will never be as interesting as the story of how you got things done,” he tells Rob. “By “owning the distance” between his fork and mouth, Chris was able to shed 60 pounds in 90 days, an experience he details in his candid book, “Just Start Here.” Chris’s moment of change came when he realized he was doing a lot of silly exercises around the gym without ever truly challenging himself. “Variety can be a killer,” he says. “If you make something really complicated, it makes it easier to hide behind excuses.” He was also in “lean-back mode” when it came to actually following through on exercise routines. “Like so many us, I used to just rip out whatever exercise routines looked good and mistake consuming information for having done something.” How did he achieve such amazing results? He started owning his health decisions the same way he owned his business decisions. “You’ve got to be in love with yourself to keep your promises,” he says. “Commitment starts with love of your self.” He continues, “If you can’t commit to yourself, it’s pretty hard to see how you’ll be able to commit to anyone else.” LINKS: ChrisBrogan.com “Just Start Here” on Amazon: http://www.amazon.com/Just-Start-Here-Stronger-FINALLY-ebook/dp/B00LANF6HS Chris Brogan on Twitter: https://twitter.com/chrisbrogan Chris Brogan on Google+: https://plus.google.com/+ChrisBrogan Chicken Chili recipe from Lemonade restaurant mentioned by Alek: http://www.mommywarriors.com/blogs/?recipe=chicken-chili

Caitlin Turner (AKA Gypset Goddess) creates some of the most beautiful photos on Instagram. Pictures of her doing Yoga around the world have been featured in Elle, Vogue, New York Times, and on Good Morning America. She’s also the host of “Yoga Bliss” on the Indonesia Channel. In this interview with Rob, Caitlin tells us how she’s turned her passion into a booming business, allowing her to travel to Ecuador, Galapagos, Belize, Mexico, Bora Bora, Italy and France for free. Caitlin’s background is rhythmic gymnastics. When she first started doing Bikram, she felt like she’d found her calling. “It got me really competitive,” she tells Rob. “Mostly with myself." We also talk about what Caitlin eats, how she stays flexible and how her Instagram fame has changed her life. LINKS: gypsetgoddess.com instagram.com/gypsetgoddess facebook.com/GypsetGoddess twitter.com/Gypset_Goddess Subscribe to the OPEN SKY PODCAST: bit.ly/OSFpodcast

In the latest Open Sky Podcast, we dive deep into the mind of YouTube’s biggest star: Shane Dawson. Shane talks openly to Rob and Jeff about his struggle with weight and obsession with food. "I used to eat 300 packets of Splenda per day," he says. “I can’t eat just a bite of something. I get way too obsessive." In the wide-ranging and personal interview, Shane also talks about getting liposuction (against his will), why he thinks group exercises are “the creepiest thing ever,” and his former job at Jenny Craig. Shane fans will also love to know: -Why Shane will never let his children own smartphones -What Shane is like as a director -Which workouts Rob inflicts on Shane on a weekly basis. If you’ve ever felt that your gym hated you, or that you’d rather die than do one more rep, you will feel less alone after listening to this episode. Thank you, Shane. Shane Dawson’s Youtube channel: https://www.youtube.com/channel/UCN9wHzrHRdKVzCSeV-5RuzA Instagram: http://instagram.com/shanedawson Twitter: https://twitter.com/shanedawson Facebook: https://www.facebook.com/shanedawsonfans Be sure to subscribe to our podcast: bit.ly/OSFpodcast

Sylvester Stallone. Mike Tyson. Pete Sampras. Khloe Kardashian. What do these folks have in common? They’ve all been trained by fitness expert Gunnar Peterson. In this episode, we sit down with Gunnar in his private Beverly Hills gym to talk about his life and career training some of the most famous figures in Hollywood and professional sports. You’ll find out: - The weird, expensive things fitness stars do to make sure they’re in peak physical condition. - Why Khloe Kardashian trusts Gunnar with her Instagram account. - The term celebrities use to describe “common folks.” - How to accurately gauge your RPE, or “rate of perceived exertion.” - Why expectation management is so important when you’re training. Gunnar also talks about his philosophy on health and fitness. He doesn’t believe in limiting yourself to just one type of exercise routine but rather embracing everything from CrossFit to Tai Bo! This is one of the most entertaining and illuminating episodes ever. You’re not going to want to miss it!

In this episode with Leslie Durso and Lynn Chen, we talk about how to trick your taste buds into thinking you’re eating junk food, when you’re really eating vegan whole foods sent from heaven! From bacon burgers and guacamole to nacho cheese and ice cream sandwiches, we know what you’ve been craving! We’ll teach you how to make raw walnut chorizo, cashew nacho cheese and more. We also talk about why Lynn started the Artist’s Diet after suffering for years from bulimia, anorexia and binge eating and how you can spot those behaviors in yourself and find treatment. If you’ve ever felt shame about your body, you need to hear what Lynn has to say! Leslie’s nachos recipe, and a bunch of other vegan “junk” food recipes, can be found below. Happy eating! Leslie Durso: Twitter: @lesliedurso Facebook: facebook.com/LeslieDurso Website: lesliedurso.com Lynn Chen: Twitter: twitter.com/MsLynnChen Facebook: facebook.com/theactorsdiet Website: theactorsdiet.com Vegan "Junk" Food: Recipes: lesliedurso.com/category/recipes Buzzfeed video: https://www.youtube.com/watch?v=yDTTVlCR5J4

Our society’s methods for losing weight are bonkers. Starvation diets, low-fat diets — none of them really work on an extended basis, and some of them could be making us sicker. Our guest today, Jonathan Bailor, spent 10 years doing intensively researching the diets we try and why they tend not to work. “We’ve all been schooled in the paradigm that quantity matters, and that it’s all about the calories, but calories tell us little to nothing. It’s really about the quality of the foods we’re eating,” he told us. According to Jonathan, we should be eating foods that are high in water, fiber and nutrients. Anything that grows in the ground = good. Anything else = potentially bad. Bailor worked as a personal trainer before he became an engineer at Microsoft and it was through his experiences as a trainer that he came to his realizations. “I’d put people on 1,200 calorie diets and strenuous exercise regimes and they wouldn’t get thinner, they’d just get sick and sad,” he told us. “I decided to retire and find out why the calorie math wasn’t working.” Through his studies, he learned a lot about what happens to your body when you’re overweight. “Obesity is like a metabolic fever, he said. “Starvation puts your metabolism in an ice bath and you may lose weight but what we really need to do is cure that metabolic fever.” “Eating more sane foods and getting less but higher quality exercise can reverse inflammation in your brain, heal your gut and re-regulate your hormones.” A good strategy is to eat so much sane food — like vegetables and high-quality meats and seafood — that you have no appetite for insane foods like processed carbs. But it's not about willpower and starving yourself. “Naturally thin people show that the human body can automatically burn calories when they’re on the right diet.” LINKS: sanesolution.com twitter.com/jonathanbailor facebook.com/jonathanbailor

Our latest episode, with holistic nutritionist Christy Meyers, is a veritable treasure trove of nutrition advice. When you boil down healthy eating advice to a few concise— but very valuable — tenants, you get this podcast. Here are a few pearls of wisdom we learned from Christy: -The single best thing you can do for your body is to cut out all processed foods. This is the basis for every single healthy diet. It could be as simple as making your own sweet potato fries instead of buying them in a pack, or making your own chicken breast instead of buying chicken strips. The important thing is to make whole foods a priority. -Equally important is making green starchy vegetables a major part of every meal. They have to be green, people. Carrots don’t count. Think: kale, spinach, lettuce. -To control cravings, drink a cup of water every time you’re hungry, eat whole foods first and be sure to eat healthy snacks throughout the day. Eat / drink all the healthy things, and see if your cravings go away. If they don’t, eat the cookie. -Don’t ever feel like it’s healthy to be hungry. You should be satiating yourself throughout the entire day. Eat as many greens as you’d like (with a dash of moderation, of course). If you starve yourself, you’ll binge later. -If you’re eating something because of the comfort factor, it’s worth it to analyze “what is it about the act of eating that’s bringing me comfort?” In holistic nutrition, the goal is to wean clients off their unhealthy eating habits and replace them with healthier habits. But if you don’t self-analyze, you’ll never change. We think you’re going to get a whole lot out of this interview. Click below to listen! LINKS: How To Chow (Christy Meyer's Official Nutrition Website) How to Chow on Facebook, Instagram and Twitter

Many people suffer for years (even decades) from symptoms like depression, heartburn, fatigue and diarrhea that can be traced back to the foods they’re eating. On today’s podcast with Dr. Michael Ruscio, a practitioner of functional medicine, we talk about how elimination diets and natural medicine can knock out these symptoms as well as serious infections, while helping restore balance to your body. Consuming foods you’re intolerant to can cause inflammation and damage to the lining of your intestines. “If you damage that lining, then you wipe out the army that protects your body from parasites and other types of infections,” Dr. Ruscio says. Thankfully, the intestine lining can be rebuilt after just a few days. But the rest of the body can take months to heal. "Additionally, your immune system in the gut has been in red alert for so long that it ends up attacking everything, which can make you hyper sensitive and can lead to an autoimmune disease,” Dr. Ruscio says. What Foods You Should Avoid Dr. Ruscio likes to put his patients on restricted diets to see which foods are causing trouble. He typically starts with telling patients to restrict these foods: gluten-containing grains. -buckwheat, millet, rice. -dairy -soy -eggs -nuts and seeds. -nut shaped vegetables -high sugar foods, high processed foods. While encouraging them to eat more: -Meats + fish (that are low on the mercury chain) -Veggies -Fruits “Dietary interventions should always come first,” Dr. Ruscio says. “If the symptoms are still present after 30 days, then it’s the right time to do some testing and find out if the infection is being adequately treated.” Click above to listen or go to bit.ly/OSFPodcast to listen to the whole interview! LINKS: http://www.drruscio.com/ https://www.facebook.com/DrRuscio https://twitter.com/DrRuscio

In this episode, we talk to the delightful Josh Radnor (Ted Mosby from"How I Met Your Mother") about how meditation saved him from depression after a break-up and has helped him handle the ups-and-downs of life as an actor. "When actors ask me for my one piece of advice, I always tell them to meditate," Josh says. “The thing that will take you down, personally and professionally, is your mind." Josh meditates with a mantra in mind but says even just shutting your eyes for 20 minutes a day can be profoundly helpful. “The mind is designed to think the way the heart is designed to beat and the lungs are designed to breathe…but it does a lot of lousy thinking. Even if you don’t have a mantra, the very act of closing your eyes for 10 - 20 minutes and not doing anything brings your mind to a subtle strata, the place where all thoughts and feelings originate.” Josh first became interested in meditation after a relationship fell apart. "I had a bout of depression one summer after a break up and I haven’t had that level of melancholy or that long a spell since I’ve been meditating." "I'm not saying meditation makes you immune to the human experience," he continues. "It’s not a narcotizing thing. I actually think it makes you more sensitive, but you can process things a little quicker. If you grieve, you grieve hard, and it moves through you. There’s a fluidity to feelings and thoughts and you don’t get hooked." It’s fitting that we talk about meditation in the second half of the podcast because the first half is pure stream-of-conscious silliness. We discuss the high-class, low-class ways of presenting toilet paper to guests, Jeff’s uncanny ability to sense the presence of cookies from dozens of feet away, and how Alek consistently fails to resist the foods his kids are eating. Oh, and we also talk about what’s been the most meaningful, transformative advice we’ve heard thus far on the podcast. You’re not going to want to miss this one!

When Andy Bellatti completed his graduate degree in nutrition studies at NYU, he was shocked to find that the “continuing education” credits he was required to take every year were sponsored by Cocoa Cola and the Corn Refiners Association. “I could earn one credit by hearing about how Sun Chips are good source of whole grains and why I should recommend them to clients,” he tells Rob. “What makes it most infuriating is that these presentations are looked at as so-called ‘sound science.’ If you stand against them, you’re stigmatized.” Disturbed by the food industry’s control over the continuing education of dietitians, Andy decided to co-found the organization “Dietitians for Professional Integrity,” which seeks to expose the cosy relationships between the food industry and front organizations like the “American Society for Nutrition.” These “societies” purport to research nutrition while receiving generous funds from McDonald’s and pharmaceutical companies. “I studied nutrition to learn about health, and to help people achieve better living through food,” he says. “If I wanted to advertise for the food industry, I would have sought out an MBA.” With so much dietary tribalism out there, it’s easy to get confused about the real cause of the obesity epidemic: the food industry. By lobbying the U.S. government to subsidize foods that are unhealthy, funding sham studies to confuse the public and misinforming via social media, the industry wants to ensure that the average consumer can’t tell the difference between a pop tart and a Kale salad. “Why are we debating garbanzo beans when we could redirect that energy to taking on the food industry?” Andy asks. “The truth is that the industry thrives on misinformation. People are terrified of dietary fat and think a Nutrigrain bar is healthier than a handful of almonds or an avocado." "[The industry] wants the consumer to think that cooking is hard and, instead, they should pick up Rice-a-Roni, Hamburger Helper or Betty Crocker mashed potatoes. People don’t realize you can make a home-cooked meal in 15-20 minutes.” Bellatti is also exposing the food industry’s influence on government-sponsored healthy eating programs: “Even in Michelle Obama’s “My Plate” campaign, you still see how powerful the dairy lobby is because people are encouraged to have three servings of dairy a day and drink milk with every meal. This isn’t necessary. What should be next to that plate is a glass of water.” Bellatti encourages folks to look up the organizations that fund studies through sites like Source Watch before believing the health claims they see in news stories. To find out more about the industry’s dirty tactics, check out the podcast! If you have any questions about what you’ve heard, tweet us at #askopensky or record a voicemail on OpenSkyFitness.com by pressing on the “send voicemail” tab.

In today’s episode, we talk to NYT-bestselling author Sarah Ballantyne about her new book, “The Paleo Approach Cookbook.” The cookbook teaches readers to incorporate seemingly exotic ingredients like cricket flour, fish heads and cow liver into their diets to reduce inflammation, calm their immune system and help their bodies heal themselves. Sarah, who has a Ph.D. in medical biophysics, ate fish eyes as a child. (Sarah: “How do you KNOW this about me?” Rob: “You wrote it in your book. You have written a book.”). She learned from an early age that there were nutritious foods that nobody knew about. “I was exposed to foods that people usually ignore,” she explained. “Clearly this has translated to my adult life.” Sarah and Rob also talk about: -How the exoskeleton of shellfish and insects contains a fiber unique in the animal kingdom. -Why grass-fed meat has different nutrients in it, like Omega 3’s, that aren’t inflammatory. (Meat is only inflammatory when you eat it processed or cured and don’t eat enough vegetables.) -Why Breakfast is a construct! You can eat whatever you want for breakfast. Chicken soup instead of waffles; whatever you want! Your body will thank you later. “The Paleo Approach Cookbook,” which is available starting TODAY on Amazon.com, also contains “normal” dishes like garlic rosemary roast beef, burgers with portabello mushrooms buns and mediterranean mahi mahi. If your head is buzzing after this interview, please tweet questions to #askopensky or go to OpenSkyFitness.com and click the tab labeled “send a voicemail.”

Most nutritionists would agree that if you want to lose weight, you should try cutting out carbs and sugar. But what you replace them with — lean meats, tofu, steak, beans, etc. — remains an area of controversy. On today’s show, we talk to Columbia-trained nutritionist Kristen Mancinelli about an ultra, ultra low-carb diet that hacks your body into using fat, instead of carbs, as fuel. “The word ‘fat’ has an image problem,” Mancinelli says. “Fat the nutrient and fat the condition are two separate things.” The fat-as-fuel diet Mancinelli champions is something called the Ketogenic diet. Somewhat similar to a Paleo diet, a Ketogenic diet emphasizes foods rich in natural fats and adequate in protein, and restricts foods high in carbohydrates (sugar and starches). “Carbs don’t seem to be essential,” Mancinelli says.”You can train your body to use fat instead.” In a Ketogenic diet, your body uses the fats you’ve stored for energy, instead of all the empty carbs you eat before working out. The diet recommends 20% protein, 5% carbs and 75% fat. “How much fat you use is based on a complex hormonal system that is influenced by the foods you eat,” she says. “Even your gene expression is influenced by the foods you eat.” Rob Dionne told Kristen he’s still eating Ketogenic to maintain his physique after winning first place in a national physique competition last year. “It’s not that hard; it’s an easy lifestyle that’s totally manageable.” In the podcast, Kristen also discusses how the Ketogenic diet has been used to treat epilepsy and to help Navy Seals avoid seizures, and she talks about how the indigenous Masaai tribe, who have only eaten meat with saturated fat, haven’t had a recorded case of heart disease in their history. Definitely a lot of fatty food for thought!

Today we talked to Shawn Stevenson, author of the Amazon best-seller “Sleep Smarter,” to find out why sleep is so important to health. If you’ve been waking up tired and you don’t know why, or you’ve tried but failed to curb your TV habits before bedtime, you’re definitely going to want to check out this episode. -We found out about a study by Appalachian University that showed folks who work out in the morning get up to 70% more time in the deep, rejuvenating stages of sleep. -On the flip side, night-time iPad users were shown to decrease their deep sleep by up to two hours! -If you’re eating before bed, Shawn says it’s important to choose fattier foods that won’t spike your blood sugar levels. -It's also important to create healthy night time rituals, like visualizing what you’ll be doing tomorrow, rather than watching the latest episode of Game of Thrones. -The goal is to regulate hormones like cortisol, which is helpful for working out, and melatonin, which is helpful for sleep. Too much of one or the other at different times of the day can negatively impact your health. Sean also told us how he was able to heal himself after a traumatic hip injury by embracing a new outlook on nutrition. “Your body requires raw materials to rebuild you,” he explained. “For me that meant eating whole foods." Find out more about Shawn below! theshawnstevensonmodel.com twitter.com/ShawnModel facebook.com/TheShawnModel itunes.apple.com/us/podcast/the-model-health-show/id640246578 amazon.com/Sleep-Smarter-Proven-Better-Success

At age 27, Quentin Vennie was working out when he suddenly felt a pain in his chest, a tingly left arm and dizziness. He drove to the hospital, where a doctor diagnosed him with anxiety and gave him a prescription for lorazepam. "When you're in a vulnerable position, you turn to these people, but most doctors don't inquire. They don't ask what's really going on," he said. Quentin quickly became addicted to the lorazepam -- doubling, then tripling, his dose. After a combination of vicodin and lorazepam resulted in a collapsed lung and trip to the ER, Quentin realized his coping mechanism wasn't only ineffective, but could actually kill him. Over the next few years, Quentin began down a road of healing, starting with a daily practice of yoga, juicing, and meditation. "I didn't share anything with anyone because I didn't know if it was going to work," he said. Juicing became his "healthiest addiction," but he also cut out dairy, stopped smoking and worked towards accepting his inner demons. Today, Quentin is a writer, speaker and integrative wellness coach whose byline has appeared in Huffington Post, Mind Body Green and Positively Positive. On the Open Sky Fitness Podcast, he shares his inspiring story and the changes he's made to stop feeling anxious and start enjoying life. Resources Mentioned in the Podcast: http://marc.ucla.edu/body.cfm?id=22 https://twitter.com/Kris_Carr http://www.amazon.com/Success-Through-Stillness-Meditation-Simple/dp/1592408656 https://www.youtube.com/user/TaraStilesYoga Quentin Vennie Online: https://www.facebook.com/QuentinVennie http://www.huffingtonpost.com/quentin-vennie/ http://quentinvennie.com/ Read More About His Story: http://www.mindbodygreen.com/wc/quentin-vennie

If you’re not already munching on something healthy right now, you’re going to be making a salad by the end of this episode! Leslie Durso, a vegan chef featured in the pages of People, MAXIM, Glamour and VegNews, shared a ton of motivating advice with us about embarking on an herbivorous diet. Leslie first became vegan at age 8 and she is so cool, funny and charming in this episode, she’s like a walking advertisement for eating your veggies. Listen to find out: • Which foods you must ensure are organic vs. which foods you can let slide. • How to eat healthy on-the-go. • What happens to your body when you begin caring about what you’re feeding it. Links: https://Twitter.com/LeslieDurso http://LeslieDurso.com http://Instagram.com/LeslieDurso

Jasmine Schmalhaus (AKA Jazzy Things) joins us on today's podcast! -Jasmine shares her secret to creating a healthy recipe for just about anything you crave. -How even a moron could read her cookbook and make something delicious. -If you want to succeed in the gym, you must accept failure. You only succeed if you fail. Mind Blown! Find out how Jasmine left her corporate job to create a career from thin air, doing the thing she is most passionate about. Food! Jeff cooks one of Jasmine's recipes, Pumpkin Chocolate Chip Protein Cakes, and stuffs his face during the entire podcast. Jasmine admits, if she was only allowed to eat one meal for the rest of her life, it would have to be pan cakes. Rob says it's is his grandmother's Pasta Fagioli. We ignore that Jeff's favorite his Crab Cakes. Things we talk about: -Pre and Post Workout Foods -Jasmine's training schedule while prepping for a show -You must lift heavy weights to see major results -Do you really need to use pre-workout energy drinks? -Jasmine loves Honey-Nut Cheerios -How do you keep your cravings in check? -Eating the same meal every day, is very helpful for seeing results -Competing in something is a great way to kickstart healthy habits -We answer a bunch of questions from Jasmine's fans Links: Jazzy Things Website: http://jazzythings.foliosnap.com/#home Jazzy Things E-Cookbook: http://jazzythings.foliosnap.com/#ebooks Instagram: http://instagram.com/jazzythings Facebook: https://www.facebook.com/thejazzythings Team Heugly: http://www.teamheugly.com/ NPC Physique Competition: http://contests.npcnewsonline.com/contests/2014/npc_mile_high_natural/jasmine_schmalhaus/

In todays podcast the gang gets back together! Introduction: -Jeff's inner fat kid rears its ugly head while on vacation and Alek suggests N.C.I.S as a fitness motivator to get back on track. -We discuss how pizza burritos are the best idea ever. -Acting is a lucrative business as verified by residual checks. Our interview with Sarah Ballantyne: -Autoimmune disease and the difficulty with testing. -Sarah's skin disease, Lichen planus (http://en.wikipedia.org/wiki/Lichen_planus) -Can High intensity training inhibit the healing of, or even increase gut permeability? Show Links: -The Paleo Mom Website http://www.thepaleomom.com/ -Sarah's Book: The Paleo Approach http://www.amazon.com/gp/product/1936608391?ie=UTF8&camp=1789&creativeASIN=1936608391&linkCode=xm2&tag=wwwthepaleomo-20 This Awesome Podcast https://itunes.apple.com/us/podcast/the-paleo-view/id553710453?mt=2 Consulting with Sarah's Peeps http://www.thepaleomomconsulting.com/ Bone Broth Recipe http://www.thepaleomom.com/2012/03/recipe-chicken-bone-broth-revisited.html Resources: -Functional, Preventative Medicine Physicians http://functionalmedicine.org/ http://primaldocs.com/ http://paleophysiciansnetwork.com/ -Sustainable, Well Sourced, Grass-Fed Meats http://www.grasslandbeef.com/StoreFront.bok http://www.localharvest.org/ http://www.eatwellguide.org/i.php?pd=Home http://www.theboscreek.com/#home http://www.grassfedtraditions.com/

In this awesome episode of the Open Sky Fitness Podcast, we chat it up with Motivational Messenger, Preston Smiles about why it's so important to listen to your gut, how Alek has made the "choice" to fail as a writer and why getting naked in front of hundreds of people will help you with your mommy issues. Alek also tells about a book that he's going to write in 10 years, so if anyone wants to steal his idea, you have some time. Rob finds out the importance of meditation and vows to start a new practice. He's probably full of shit. We'll have to wait and see. Lastly, we read a review someone left for us on iTunes. Rob will send any person who leaves a review, that he end up reading on the show, a new Open Sky Fitness write band. Leave a review, listen to the show and if you hear your review read, email your home address to Rob and we'll send you an OSF wrist band. Find everything you need to know about Preston Smiles and what he's working on here: http://www.prestonsmiles.com/ Instagram http://instagram.com/prestonsmiles Facebook https://www.facebook.com/preston.smiles1 Twitter https://twitter.com/PrestonSmiles

Musician, Brett Dennen joins the OSF Podcast! Find out how Brett lost all that weight and why Jeff thinks Rob & Brett are secretly in love. New album Smoke and Mirrors: http://brettdennen.net/toursplash2013/ Brett's favorite juice recipe.... Green Lemonade: 1 bunch kale 1 apple 1 lemon 1 "nub" ginger https://twitter.com/brettdennen instagram.com/brettdennen www.facebook.com/brettdennen Love this podcast? Please leave us a review on iTunes. https://itunes.apple.com/us/podcast/open-sky-fitness/id734199564?mt=2 Like us on Instagram: http://instagram.com/openskyfitness

Maddy Curley can deadlift 270, do 45 pull-ups, and doesn't care what she eats. Listen up.

Author of The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet, Nina Teicholz comes on the show. We discover how saturated fat is actually vital to a healthy diet and how we've all been duped into thinking a low-fat diet is the best thing for us.

An interview with Paleo Chef, Mary Shenouda. We talk about what it means to be Paleo and why it's so important to have fun no matter what you do!

An interview with Krista Simmons, culinary travel journalist, food editor at LAist.com, and judge on Esquire's "Knife Fight"

Calisthenic athlete, Ninja, Social Entrepeneur - on a mission to inspire the world to move.

An extended talk with health activist and international model Nikki Sharp of stayshartbestrong.com

Rob, Jeff, and Alek sit down for an extended talk with Mark Rhino Smith

Rob, Jeff, Alek and Devon talk about the perils of sugar. Guests: Laura and Tricia-Rae

OSF006: Holy Holistic Health Counseling! by Rob Dionne - : Personal Trainer, Workout Program, Fitness Tips, Weight Loss Tips, Lean Muscle, Healthy Lifestyle, Paleo Diet, Health and Fitness Interviews with Ben Greenfield, Mike Bledsoe, Mark Sisson, Sara Ballantyne, Mark Bell & more.

PREVIEW of OSF Fitness 006 with Rob, Jeff, Alek and Devon. Guest: Tricia-Rae

Rob, Jeff and Alek discuss the non-exercisers. Guest: Danielle

Rob, Jeff and Alek talk about the evils and beauty of coffee. Guests: Joe and Tom

Rob, Jeff and Alek dissect Alek's no sugar diet. Guests: Josh and Sara

ROB puts ALEK on a diet. Guests: MIKE and GINA.

ROB and JEFF tell their stories. Guests: COLIN and LIZ