Open Sky Fitness Podcast

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A Look Back on 100 Episodes-Ep. 100 Jun 14, 2016

Show notes

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 rob@openskyfitness.com 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 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 100-A Look Back on 100 Episodes. We hope you have gained more knowledge on how to be a healthier you!

Hunter McIntrye: Evolution of a Spartan Athlete-Ep. 99 Jun 07, 2016

Show notes

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

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

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

About Hunter McIntyre

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

Have a Question for Rob or Devon?

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

Free Book Giveaway!

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

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

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 (rob@openskyfitness.com) 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 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 99-Hunter McIntyre: Evolution of a Spartan Athlete. We hope you have gained more knowledge on how to be a healthier you!

Kristen Mancinelli: How to Get to Ketosis-Ep. 98 Jun 01, 2016

Show notes

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?

Free Book Giveaway!

We're giving away a copy ofThe 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 (rob@openskyfitness.com).
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 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 98-Kristen Mancinelli: How to Get to Ketosis. We hope you have gained more knowledge on how to be a healthier you!

Dr. Loren Cordain: The Origin of the Paleo Diet-Ep. 97 May 24, 2016

Show notes

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?

Free Book Giveaway

For the next two weeks, we're giving away a copy ofThe 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 (rob@openskyfitness.com).
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 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 97-Dr. Loren Cordain: The Origin of the Paleo Diet. We hope you have gained more knowledge on how to be a healthier you!

John Allen Mollenhauer: How to End Performance Anxiety-Ep.96 May 17, 2016

Show notes

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 (rob@openskyfitness.com).

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 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 96: How to End Performance Anxiety . We hope you have gained more knowledge on how to be a healthier you!

NY Times Article is One-Sided about The Biggest Loser-Ep. 95 May 10, 2016

Show notes

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

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

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

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

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

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

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 (rob@openskyfitness.com).

Good luck!

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15 Opening Remarks by Rob and Devon

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

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

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

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

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

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

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

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

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

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

37:15 Closing Remarks by Rob and Devon

39:42 Open Sky Fitness Closing

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

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

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

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

Download Templates

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

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

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

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

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

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

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

Dr. Charlie Weingroff: How to Build Your Health & Fitness Team-Ep. 94 May 03, 2016

Show notes

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

Since 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(rob@openskyfitness.com).

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 charlie@charlieweingroff.com with questions for theQ&A section, to offer a comment, or to discuss a potentialworkshop at your facility.

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15 Opening Remarks by Rob andDevon

2:25 A new book giveaway for Mind YourBody: 4 Weeks to a Leaner, Healthier Life

7:06 Gym Etiquette Tips: How toapproach the gym

23:38 Intro to Dr. CharlieWeingroff

25:15 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 andDevon

1:26:44 Open Sky FitnessClosings

LINKS AND RESOURCES MENTIONEDIN THIS EPISODE:

Contact Charlie at charlie@charlieweingroff.com

Learn more about Charlie and Training=Rehab,Rehab=Training on his website: http://charlieweingroff.com/Find Charlie on Twitter: https://twitter.com/cwagon75

Learn 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 Templates

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

To 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: info@stellarsoundsstudio.com

Thanks 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!

John Kenny: How to Become an Open Water Swimmer-ep. 93 Apr 26, 2016

Show notes

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

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

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

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

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

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

What You'll Hear on This Episode

0:00 Open Sky Fitness Introduction

1:15 Opening Remarks by Rob and Devon

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

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

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

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

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

17:40 Introduction to John Kenny.

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

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

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

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

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

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

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

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

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

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

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

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

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

1:06:20 Closing Remarks by Rob and Devon

1:08:18 Open Sky Fitness Closings

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

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

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

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

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

Download Templates

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

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!

Franz Snideman: How to Become a Sprinter-Ep. 92 Apr 19, 2016

Show notes

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 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!

Craig Ballantyne: Create a Perfect Day- EP. 91 Apr 12, 2016

Show notes

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 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 91: Creating a Perfect Day. We hope you have gained more knowledge on how to be a healthier you!

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