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

Chronic Multitasking Health Hazard: Coaching Call | Ep. 249

Rob & Devon Dionne have been in the health and fitness world for over a decade. Devon is a Holistic Nutrition Counselor and GYROTONIC® Instructor. Rob is a certified personal trainer with NASM, holding advanced certification, CES, PES, MMA, and Weight Loss Specialist. He's also a level 1 Crossfit Instructor. This husband and wife team redefine what it means to be healthy in this fast pasted, hectic world we live in.

The Open Sky Fitness Podcast is perfect for men and women who are trying to get back in shape after neglecting their health after years of focusing on their jobs or building a family. Remember what it was like when you were 20 years old? Diet and exercise wasn't a thing. If you worked out for a few days or stopped eating cheese burgers for a week, you'd drop ten pounds. Too bad we can't live in that reality forever. Welcome to life after 30. 

Rob & Devon would like to help you find the right path for this moment in your life. We don't believe in going on a diet. We don't believe there's only one way to achieving the body you want. We do believe in creating a lifestyle that allows you to have the best of both worlds...eating delicious food and being healthy at the same time. It is possible. Just listen to our show and you'll see! 

If you have questions you'd like us to answer on our show or via email, feel free to contact Rob. If you'd just like to write us a letter and give us your feedback, we'd love that too. Send everything to Rob@OpenSkyFitness.com 

Thanks for listening! Enjoy the show.

Alternative Health

Health

Fitness & Nutrition

Health & Fitness

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

Work Ethic Versus Body Type with Christine Hronec - Ep. 277

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

How a 7 Day Detox can Change Your Life with Dr. Alejandro Junger - Ep. 276

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

Tiny Habits Can Change Everything with BJ Fogg - Ep. 275

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

How to Detox Heavy Metals with Wendy Myers - Ep. 274

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

Chronic Multitasking Health Hazard: Coaching Call | Ep. 249

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