Open Sky Fitness Podcast

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How to Hack Your Diet: Carb Cycling & Fasting - Ep. 120 Oct 31, 2016

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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 rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15 Opening comments with Rob and Devon 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 Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you'd like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says "Send Voicemail." And finally, don't forget to subscribe to the show on iTunes to get automatic updates. It's free! Thanks for listening/reading Episode 120- Tools to Tweak Your Diet! We hope you have gained more knowledge on how to be a healthier you!

Full show notes at the publisher

Convenient Foods and Meal Prep Hacks- Ep. 119 Oct 25, 2016

Show notes

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 rob@openskyfitness.com and devon@openskyfitness.com.

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 rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.

What You'll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15 Opening comments with Rob and Devon

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 Rob@OpenSkyFitness.com

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

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

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

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

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

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

Thanks for listening/reading Episode 119- Convenient Foods & Meal Prep Hacks! We hope you have gained more knowledge on how to be a healthier you!

Michael Tamez: Nutrition Tips For Your Family- Ep118 Oct 18, 2016

Show notes

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 rob@openskyfitness.com and devon@openskyfitness.com.

TALK ABOUT NUTRITION WITH US!

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

HAVE A QUESTION OR REVIEW FOR ROB OR DEVON?

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 Rob@OpenSkyFitness.com

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

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

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

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

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

Thanks for listening/reading Episode 118-Nutrition Tips for Your Family! We hope you have gained more knowledge on how to be a healthier you!

Kitchen Clean Out Hacks- Ep 117 Oct 11, 2016

Show notes

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 rob@openskyfitness.com and devon@openskyfitness.com.

Talk about nutrition with us!

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

Have a Question or Review for Rob or Devon?

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 Rob@OpenSkyFitness.com

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

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

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

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

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

Thanks for listening/reading Episode 117-Kitchen Clean Out Hacks! We hope you have gained more knowledge on how to be a healthier you!

Which Popular Diet is Best for You?-Ep. 116 Oct 04, 2016

Show notes

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 rob@openskyfitness.com and devon@openskyfitness.com.

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

Have a Question or Review for Rob or Devon?

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 Rob@OpenSkyFitness.com

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

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

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

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

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

Thanks for listening/reading Episode 116-Which Popular Diet is Best for You? We hope you have gained more knowledge on how to be a healthier you!

5 Steps to Planning a Healthy Life-Ep. 115 Sep 27, 2016

Show notes

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

Have a Question or Review for Rob or Devon?

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 Rob@OpenSkyFitness.com

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

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

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

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

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

Thanks for listening/reading Episode 115-5 Steps to Planning a Healthy Life. We hope you have gained more knowledge on how to be a healthier you!

Dr. Mike Young: Is Competition the Key to Success? Sep 20, 2016

Show notes

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

Have a Question or Review for Rob or Devon?

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 Rob@OpenSkyFitness.com

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

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

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

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

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

Thanks for listening/reading Episode 114-Dr. Mike Young: Is Competition the Key to Success?. We hope you have gained more knowledge on how to be a healthier you!

Selene Yeager: The Evolution of the Fitness World-Ep. 113 Sep 13, 2016

Show notes

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

Have a Question or Review for Rob or Devon?

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 Rob@OpenSkyFitness.com

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

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

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

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

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

Thanks for listening/reading Episode 113-Selene Yeager: The Evolution of the Fitness World. We hope you have gained more knowledge on how to be a healthier you!

Dr. Jonny Bowden: Breaking Down Cholesterol and Nutrition Myths-Ep. 112 Sep 07, 2016

Show notes

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

Have a Question or Review for Rob or Devon?

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15 Episode Opening with Rob and Devon

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 Rob@OpenSkyFitness.com

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

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

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

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

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

Thanks for listening/reading Episode 112-Dr. Jonny Bowden: Breaking Down Cholesterol and Nutrition Myths. We hope you have gained more knowledge on how to be a healthier you!

How to Use Muscle Recovery to Your Advantage-Ep. 111 Aug 30, 2016

Show notes

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

Have a Question or Review for Rob or Devon?

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 Rob@OpenSkyFitness.com

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

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

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

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

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

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

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