By Rob & Devon Dionne
4.9
146146 ratings
The podcast currently has 331 episodes available.
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:
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:
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:
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:
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link
Get Fit with Free Downloads!To Download Rob’s FREE workout templates click below**
Download Templates
Ask Rob a Question or tell him what is working for you: Email [email protected]
Support This PodcastTo leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected]
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 277 - Work Ethic Versus Body Type with Christine Hronec! We hope you have gained more knowledge on how to be a healthier you.
How a 7 Day Detox can Change Your Life with Dr. Alejandro Junger
Learn more about The Official Coffee Diet
Join our Open Sky Fitness Podcast Facebook Group!
Do the 7 Day Paleo Reset
Founder of the Clean Program and Author of both, Clean, and his latest, Clean 7, Dr. Alejandro Junger, joins me this week to share the power of an elimination diet, his 5 R's to live a healthy life, and how to detox not just your nutrition but your environment and habits too.
Join us in this podcast episode as Rob and Dr. Junger discuss: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:
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:
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:
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link
Get Fit with Free Downloads!To Download Rob’s FREE workout templates click below**
Download Templates
Ask Rob a Question or tell him what is working for you: Email [email protected]
Support This PodcastTo leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected]
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 276 - How a 7 Day Detox can Change Your Life with. Dr. Alejandro Junger! We hope you have gained more knowledge on how to be a healthier you.
"If you're lacking confidence, you won't even try but if you build it then you will try new things and when you hit roadblocks, you will persist and get through them." - BJ Fogg
Social science research associate at Stanford University, Founder & Director of the Behavior Design Lab, and Author of the book, Tiny Habits, BJ Fogg, speaks to Rob about why we should be focusing more on quick baby steps instead of big leaps to achieve successful behavior change.
Learn more about The Official Coffee Diet
Join our Open Sky Fitness Podcast Facebook Group!
Do the 7 Day Paleo Reset
Join us in this podcast episode as Rob and BJ Fogg discuss:
"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 - ButcherBoxThat'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:
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:
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:
Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link
Get Fit with Free Downloads!To Download Rob’s FREE workout templates click below**
Download Templates
Ask Rob a Question or tell him what is working for you: Email [email protected]
Support This PodcastTo leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected]
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 275 - Tiny Habits Can Change Everything with BJ Fogg! We hope you have gained more knowledge on how to be a healthier you.
How to Detox Heavy Metals with Wendy Myers
"Minerals are the foundation of heavy metal detoxification. They get your body working correctly; you can't have cell communication or hydration without minerals. So, you have this fix your health's foundation before actually beginning or considering a detoxing process." - Wendy Myers
Heavy Metals Detox & Supplement Expert, Functional Diagnostic Nutritionist, Author of Limitless Energy, and Founder of Myers Detox, Wendy Myers, joins Rob to share the many problems that heavy metals can bring to our health, how to detox from them, and even discussed Rob's own test results.
Learn more about The Official Coffee Diet
Join our Open Sky Fitness Podcast Facebook Group!
Do the 7 Day Paleo Reset
Join us in this podcast episode as Rob and Wendy Myers discuss:
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:
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:
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:
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link
Get Fit with Free Downloads!To Download Rob’s FREE workout templates click below**
Download Templates
Ask Rob a Question or tell him what is working for you: Email [email protected]
Support This PodcastTo leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected]
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 274 - How to Detox Heavy Metals with Wendy Myers! We hope you have gained more knowledge on how to be a healthier you.
Speaker, Science Consultant, Founder of Red Pen Reviews, and Author of The Hungry Brain, Stephan J. Guyenet, joins me to discuss how the way we live today has impacted the food we eat, how often we eat, and why the brain wants us to overeat.
Learn more about The Official Coffee Diet
Get on the waiting list for the Sky Fit Challenge
Join our Open Sky Fitness Podcast Facebook Group!
Do the 7 Day Paleo Reset
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:
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:
JOIN THE SKY FIT CHALLENGE! CLICK HERE TO LEARN MORE
The challenge consists of:
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:
Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link
Get Fit with Free Downloads!To Download Rob’s FREE workout templates click below**
Download Templates
Ask Rob a Question or tell him what is working for you: Email [email protected]
Support This PodcastTo leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected]
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 273 - Why Your Brain Wants To Overeat with Stephan J. Guyenet! We hope you have gained more knowledge on how to be a healthier you.
This week, I am excited to share with you this great conversation I had with my friend, colleague at and Co-Founder of RetroFit Gym, and fitness expert specializing in extreme weight loss, Jessie Pavelka.
We dove deep into his Four Elements for living a healthy life: Eat, Sweat, Think and Connect plus we also discussed the following and more:
Devon and I also took a few minutes at the start of the show to talk about how to continue staying motivated about your 2020 health goals, how to find your 'why' for living a healthier lifestyle, and how to stay accountable with a buddy.
Hope you enjoy the conversation and learn something new!
Learn more about The Official Coffee Diet
Get on the waiting list for the Sky Fit Challenge
Join our Open Sky Fitness Podcast Facebook Group!
Do the 7 Day Paleo Reset
About Jessie Pavelka
Jessie Pavelka is an Internationally recognized Health and Wellbeing Expert who hosts Sky TVs ‘Obese: A Year to Save my Life’
In the US he was a trainer on NBC’s ‘Biggest Loser’, hosted ‘Dietribe’ on Lifetime TV and appeared on Oprah’s OWN network.
He is currently the Ambassador for Cancer Research UK’s Race for Life and England Athletic’s Run Together Initiative.
His UK company ‘Pavelka’ is a wellbeing partner for technology giants Cisco Systems, helping employees become more resilient and healthier in a fast-moving, dynamic world.
Texan born Jessie has 15 years of experience in working with people who want to make changes in their lives. Although he specializes in extreme weight loss his main aim is to assist people to regain control and live the life they truly deserve.
Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox
That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!
ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.
Introducing: The Official Coffee Diet Group
I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates!
What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!
Let Us Coach You On The Podcast!
Come on the podcast and let us be your coach for an hour on the show!
We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves.
Here's how you sign up:
What You'll Hear on This Episode | SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik:
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
3:00 How are your New Year Resolutions coming along? How can you keep on track with them?
6:50 What can help you stay motivated with your goals even if you haven't hit rock bottom yet?
7:50 How to find your purpose and reason to be healthy before the rock bottom hits.
20:30 Introduction to Jessie Pavelka
23:00 His experience being invited to an Overeaters Anonymous: Newcomers meeting to observe and how it helped him shift to who he now helps.
25:00 The importance of being consistent with small changes every day.
26:20 Why we can' change people but we can set an example for them by living a healthier lifestyle.
28:00 Jessie's Four Elements for living a healthy life: Eat, Sweat, Think, and Connect.
30:30 Why true transformation really begins when you look at your emotional, relational, mental and spiritual health.
31:50 How to bring the Think Element to your day to day life through breathwork, meditation, mindfulness, and more.
32:20 The four points of the Connect Element: to yourself, to another person, to a group, and to a higher power.
44:00 Why it's so hard to understand what a deeper love is if you don't have a child of your own.
49:50 His own struggles with mental and emotional health.
51:00 Why he's always been interested in people's different struggles and what the solution was for them.
57:00 The fact that many health and fitness influencers and biohackers are making being healthily complicated when it doesn't have to be that way.
1:00:00 Why the key ingredient to being healthy is to simplify it and how to do that.
1:04:00 How to step away and take a closer look at what kind of life you want to create for yourself.
1:06:30 The struggle many people face to lean into all of these different roles.
1:11:00 The high expectations that society puts out there and so we're sold the idea that we can become whatever we want to be.
1:14:00 How to not get sucked into the idea that you have to become great but just fall in love with something and become great at it.
1:19:00 The beauty of getting curious about people, new ideas, activities, and opportunities.
1:25:00 Closing comments with Rob and Devon
1:26:00 Join the conversation in our Open Sky Fitness Facebook Group
1:27:20 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
The challenge consists of:
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:
Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link
Get Fit with Free Downloads!To Download Rob’s FREE workout templates click below**
Download Templates
Ask Rob a Question or tell him what is working for you: Email [email protected]
Support This PodcastTo leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected]
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 272 with Jessie Pavelka: Eat, Sweat, Think and Connect Your Way To Better Health! We hope you have gained more knowledge on how to be a healthier you.
SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik
"I had no idea until I was sick how simple and effective something like breathing can be for changing our lives. We're not given a manual for our mind nor for our body but SOMA has both of those things so that you can get the most out of your life?" - Niraj Naik
We really take breath for granted but it can actually open us up to a world of greater physical health, mindfulness, and even help us discover our purpose. This week I'm honored to have Holistic Wellness Expert, Author, Founder of The Renegade Pharmacist blog, and SOMA Breath Instructor, Niraj Naik, join me for this episode.
Learn more about The Official Coffee Diet
Get on the waiting list for the Sky Fit Challenge
Join our Open Sky Fitness Podcast Facebook Group!
Do the 7 Day Paleo Reset
Join Niraj and me as we discuss:
Discover Soma Breath - How A Secret Ancient Ritual Became A Modern Global Movement
[embed]https://www.youtube.com/watch?v=rFAboXtQjpg[/embed]
SOMA Breath: Meditation Evolved
Ancient breathing techniques combined with modern technology makes this revolutionary meditation experience highly enjoyable while also increasing your energy, health & wellbeing in minutes.
21 Day Awakening Breath JourneySupercharge your mind, body & spirit and call in your true life's purpose in this 21 day virtual retreat.
Click here to sign up for the next 21 day virtual retreat
Become a SOMA Breath InstructorThe high-intensity training for your spirit. A sequence of therapeutic breathwork techniques combined with brainwave music and guided meditation that awakens your clients to their full human potential.
Get all the tools you need to start instructing ‘the awakening’:
Click here to learn more and get started today
Niraj's SOMA Breath Gift To You
Use the code openskyfitness to receive 10% off your purchase at SOMA Breath's website
About Niraj Naik
Niraj Naik is a qualified pharmacist who comes from a background of working long hours for several years as a community pharmacist. Becoming a certified “legal drug dealer” at the ripe age of 24, he got to witness first-hand, many clients going home with shopping bags full of drugs each month, rarely getting better and usually going on to suffer from other diseases. He also learnt of the debilitating side effects of the prescription medication which drove many of the patients to have to take more and more drugs to ease the side effects.
Niraj's MissionCurious to find ways to improve his own health he attended several health seminars and discovered an in-depth approach on how to reach optimum health and vitality by understanding the true origin of disease and how to prevent it. After experiencing great benefits with his own health, Niraj was motivated to devise a scheme to see if he could also help his suffering patients. He incorporates a lifestyle plan called his “healthy shopping lists' that includes simple food swaps, tools, and websites to support their specific condition.
The SOMA Breath JourneyNiraj is now a professional musician, holistic health expert, and entrepreneur. He runs several successful websites that help others who suffer from stress-related, chronic diseases through his self-composed, captivating meditation music, and online courses. Niraj has composed music for healing centers, spas, and therapists worldwide.
Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox
That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!
ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.
Introducing: The Official Coffee Diet Group
I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates!
What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!
Let Us Coach You On The Podcast!
Come on the podcast and let us be your coach for an hour on the show!
We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves.
Here's how you sign up:
What You'll Hear on This Episode | SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik:
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob
5:00 Introduction to Niraj Naik
6:30 His career as a pharmacist, how he became the Renegade Pharmacist, and how he transitioned away from that to focus more on healing and his wellness journey.
8:00 Bad habits he was making, how he dived into negative emotions and had a nervous breakdown from being exhausted day after day as a pharmacist.
8:50 How going to a Tony Robbins event really changed his life and how he was introduced to breathwork and mindfulness.
9:30 The constant health decline he saw in customers and how introducing them to what he knew about breathwork, nutrition, and movement also changed their lives.
10:35 His healthcare scare when he was house-bound for a year and was able to heal from it through pranayama, yoga, and Ayurveda.
12:30 What pranayama is and how it radically helped his health heal.
15:00 The meaning behind Ayurveda and how the practice is done.
18:00 The physical benefits of breathwork.
19:30 Benefits of spending time in a sauna for deep meditative states, detoxing, and healing the mind.
20:40 Why some vegetables are designed not to be eaten by animals and humans thus we have difficulty digesting some of them; at least if they're not cooked properly.
24:00 How he is intertwining yoga, the ketogenic diet, and intermittent fasting to temporarily create resistance to awaken the body.
25:00 Difference between industrial yoga that must of us know today and the actual, traditional yoga practice.
29:00 How different cultures' traditions have shaped our habits and ways of living today.
30:30 What is SOMA Breath and Niraj's mission to share it to help other people.
37:00 Why more and more people are becoming enlighted every day.
41:00 How he's combined rhythmic music with breathwork for SOMA Breath and open us up to higher consciousness and mindfulness.
44:00 Why the work won't truly happen until we're aware and how SOMA helps us reprogram our inner software.
48:00 How SOMA Breath can help you uncover your true will, gifts, and human essence.
57:40 What actions you can start taking today including attending his 21-Day Program or Foundational Course.
58:45 Closing comments with Rob
1:03:00 Join the conversation in our Open Sky Fitness Facebook Group
1:04:00 What can help you find your purpose and take your life to the next level.
1:06:00 Why money alone can't be a purpose or mission.
1:10:30 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
The challenge consists of:
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:
Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link
Get Fit with Free Downloads!To Download Rob’s FREE workout templates click below**
Download Templates
Ask Rob a Question or tell him what is working for you: Email [email protected]
Support This PodcastTo leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected]
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 271 - SOMA BREATH: Unlock Greater Health Through Breath with Niraj Naik! We hope you have gained more knowledge on how to be a healthier you.
On this week's BONUS episode, we return to the conversation Rob and Devon had in episode 125 about how good intentions have a more powerful impact our lives compared to just goals. As you tune in, learn and take notes on how you can set new intentions for yourself with an easy, 4-step process.
Throughout the podcast, Rob and Devon share personal stories about how they've learned how to set good intentions for themselves.
Intentions vs. Goals
"Goals are the external results and intentions are your external connections to yourself." - Rob Dionne
A lot of us enjoy the process of goals, but when we meet the end date, the final result can be frustrating. To really succeed in your goals and to feel accomplished, you have to have an intention behind it.
What is an intention?
Intention is a way of being in the present. It's all about focusing on HOW you're going to complete your goal or HOW your going to create a mindset around doing something.
Intentions give you a WHY and a purpose for completing goals. Maybe your goal is to lose 10 pounds, but your intention is why you want to do that. Is it to be more healthy? To have more energy?
Allow yourself to be present with the process with each intention! Intentions are your external connections to yourself.
A lot of people feel a sense of loss after they complete a goal, but intentions can help move you forward towards what you want to work on next so that you're constantly setting new S.M.A.R.T. Goals for yourself.
What is a goal?
Goals are something that you're trying to do to achieve a result in the future. They are the external results.
A goal can move you forward, but the happiness relies on whether or not you accomplish that goal.
We can be so hard on ourselves for not completing a goal such as losing a certain amount of weight. However, what's more important is to notice other changes in yourself thanks to all of your hard work-your energy, digestion, new abilities etc.
Different Types of Intention
"You either win or you learn. There is no lose." - Rob Dionne
There are three different types of intention: immediate, short-term, and long-term. From here on out, any goal you make has to be aligned with your new intention.
Immediate Intentions
Immediate intentions can take place the very moment when you wake up in the morning and set an intention for just that day. For example, you might wake up and tell yourself, "I'm going to try to be really present today. I want to focus on being more grateful today."
Short-term Intentions
Short-term intentions last from a couple of months to a year. During this time, you take a step back to really look at yourself and make a commitment to improve something in your life.
Have an intention for the year for yourself. Take a look at what you NEED and what you WANT.
Short-term intentions can be applied to anything: health, careers, relationships etc.
Especially if you're in pain, you're sick, and your health really needs attention; make sure you're giving yourself what you need before you give to others.
Life-long Intentions
Life-long intentions are broad and something that you can focus on for your entire life. Some examples might be:
Life-long intentions don't have to be complicated and they're quite simple.
4 Steps to Create a Good Intention
"Be curious about your feelings and be present with them." - Devon Dionne
Creating a good intention does not have to be complicated. Devon and Rob have put together a 4 step process to help you create a good intention for yourself.
1) Discover Who You Are
Spend some time with yourself to think about who you are and where you feel unempowered in your life. If you don't feel like you can discover yourself on your own, you can talk it over with someone you are close to or with a therapist.
You may feel unempowered about your eating habits (do you have self control over eating unhealthy foods), time management, health, and relationships. Learning about this is important to help you discover who you are and where you're at in your life.
2) How Are You Being?
How do you treat yourself? What actions do you take? Are you thoughtless, unloving, or disconnected to who you are?
How do you treat others; especially the ones that you love the most? Do you show up for the relationship or are you unloving, cold, distant, and even self-absorbed?
3) The Cost of Being This Way
How are your actions making you feel? Are you exhausted, ill, angry, negative? Do you feel like you're letting other people down? Do you feel alone or disconnected with your loved one?
How does this affect you physically? Do you harm your body? Are you eating nutritious foods and exercising regularly? Or do you ignore your body?
How is your mental health? Do you feel anxious, depressed, or confused? How does everything make you feel?
4) Set a New Intention for Yourself
"Give love as a gift. You have to love yourself first before you give of yourself to others." - Rob Dionne
The best part of this process is that now you get to make a 180 turn and set a new intention for yourself.
Examples of intentions might be to love with all of your heart or to give love without any expectations from other people.
Start with this thought: "I am going to be ________________." For example:
Once you've established good intentions for yourself, you can start to set S.M.A.R.T. goals. Just remember that any goal you make has to be aligned with your new intention.
Start Building Your Own Workouts and Meal Plan!
Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Check Out The Brand New Open Sky Fitness Podcast Facebook PageThat's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!
Have a Question or Review for Rob or Devon?We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.
What You'll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
7:00 Why do some people enjoy the process of completing goals while others struggle and fall short?
8:30 Goals vs. Intention
12:00 Having goals without intentions: Rob and Devon's experience on the Road to Hana in Maui
20:00 Having intention is more important than having goals
23:00 Different types of intention: immediate, short-term, life-long intentions
25:50 Devon's current short-term intention
29:00 How to implement intentions and be present with yourself
33:00 Life-long intentions
34:30 How to create a good intention in 4 steps
51:40 Closing comments with Rob and Devon
52:30 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:To Download Rob’s FREE workout templates click below**
Download Templates
Ask Rob a Question or tell him what is working for you: Email [email protected]
To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected]
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 125- The Power of Intention! We hope you have gained more knowledge on how to be a healthier you!
Happy New Year everybody! As we kick off not only a new year but also a new decade, Devon and I wanted to share some great strategies that have helped us get clear on what we want in 2020 and beyond.
Probably the biggest takeaway that you will get from this episode is that you never have to, nor should, go it alone. Reaching out for help, sharing your intentions, and asking your inner circle for support really makes a difference.
Learn more about The Official Coffee Diet
Get on the waiting list for the Sky Fit Challenge
Join our Open Sky Fitness Podcast Facebook Group!
Do the 7 Day Paleo Reset
In this episode we cover the Life SAVERS strategy based on the book, The Morning Miracle by Hal Elrod:
In our first episode of 2020 we also discuss:
Want to learn more strategies that will help you achieve what you want in 2020? Then you should check out Episode 125 - The Power of Intention
Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox
That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!
ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.
Introducing: The Official Coffee Diet Group
I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates!
What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!
Let Us Coach You On The Podcast!
Come on the podcast and let us be your coach for an hour on the show!
We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves.
Here's how you sign up:
What You'll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
3:00 The book, The Miracle Morning by Hal Elrod, and the great impact it has had on both Rob and Devon.
5:50 Your Golden Hour: Move your wake up time to a max of one hour earlier.
8:30 The Life SAVERS acronym to help you create your Miracle Morning for 20 minutes to 1 hour by setting aside 2-10 minutes for each.
8:50 Silent: Be silent in the morning to get in the right mindset.
10:00 Affirmations: Focus on positive affirmations.
12:00 Visualization: Think about and visualize what you want your life to look like.
13:40 Exercise: Set up an exercise routine for your morning whether it's 5, 10, 15 or more minutes
16:30 Reading: Get your creative juices flowing and why Rob chooses it as his very first thing to do in the morning.
18:40 Scribing: Journaling down your thoughts or goals.
19:30 Rob and Devon's tips for adding meditation into your mix.
20:00 How Life SAVERS have helped Rob and Devon improve their morning ritual.
25:00 Building a visualization practice to help you create what you want in life.
27:00 How to create and focus on deep-rooted goals based on your true dreams.
28:30 How to decide whether you truly want something or to be someone and it's just the idea of it that you love.
35:00 Rob and Devon's future intentions for themselves and their family.
38:00 Why working backward on any goal is the best strategy for what you want to achieve in life.
41:00 The importance of being open and sharing your goals with your inner circle, network, and community.
50:00 Why you have to make long-term goals to achieve what you want in life.
59:00 Stay tuned for our re-release of Episode 125 - The Power of Intention
1:14:150 Closing comments with Rob and Devon
1:18:00 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
The challenge consists of:
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:
Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link
Get Fit with Free Downloads!To Download Rob’s FREE workout templates click below**
Download Templates
Ask Rob a Question or tell him what is working for you: Email [email protected]
Support This PodcastTo leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected]
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 270 -Getting Clear On What You Want for 2020! We hope you have gained more knowledge on how to be a healthier you.
Yes, it is 100% beneficial for women to be physically active during pregnancy and that can be anything from walking to participating in different types of classes or resistance training with modifications and restrictions taken into consideration. - Stephanie Paplinskie
Learn more about The Official Coffee Diet
Get on the waiting list for the Sky Fit Challenge
Join our Open Sky Fitness Podcast Facebook Group!
Do the 7 Day Paleo Reset
There's a lot of misinformation out there when it comes to whether or not women can exercise while pregnant so this week, we are happy to bring on Founder of StrongHer Fitness, Pre/Postnatal Fitness Coach, International College Lecturer, Stephanie Paplinskie CSCS, to set the record straight.
Spoiler alert! Yes, you can exercise while pregnant BUT there are some important things you need to know about first as a soon-to-be mom or if you would like to start a family someday.
In this episode, Stephanie and I covered a range of important topics including:
We hope you enjoy this episode! There's so much great information packed in it you may want to tune in again!
Stephanie Paplinskie
https://www.youtube.com/watch?v=ARAfmJ3ko5c
About Stephanie Paplinskie
Stephanie Paplinskie is a prenatal and postpartum fitness specialist who specializes in resistance training during and after pregnancy. She teaches part-time at Western University and Fanshawe College while pursuing a Ph.D. in the Exercise and Pregnancy Lab at Western University under world-renowned pregnancy researcher Dr. Michelle Mottola.
Stephanie is an International Lecturer (German Sports University), business owner (StrongHer Fitness), Certified Strength and Conditioning Specialist (NSCA), television personality (Rogers TV), and keynote speaker. She has been featured in Shape, Strong Fitness Magazine, Inside Fitness Magazine, among others.
StrongHer FIT PREGNANCY - Second Trimester Exercise Modifications with Stephanie Paplinskie
https://www.youtube.com/watch?v=Me99pPmOuik
Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox
That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!
ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.
Introducing: The Official Coffee Diet Group
I've launched The Official Coffee Diet Group on Facebook! It's now closed but you can check out the main OCD Coffee website here for updates!
What is The Official Coffee Diet Group? It's a group in which I'm going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!
Let Us Coach You On The Podcast!
Come on the podcast and let us be your coach for an hour on the show!
We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we'd like to keep to ourselves.
Here's how you sign up:
What You'll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
2:00 Today's topic: working out while pregnant.
5:00 About Stephanie and how she came interested in understanding how women can work out while pregnant.
9:00 What so much of society misunderstands about the benefits of working out while pregnant.
10:00 How she and her team helped to revise the 2019 Canadian Guideline for Physical Activity throughout Pregnancy
11:00 What lifting and resistance guidelines you can follow in addition to your aerobic training.
12:00 Common modifications women make when lifting weights while pregnant.
13:35 What workouts are best to avoid including HIIT exercises which quickly elevate the heart rate.
16:00 Is it safe to do core strength exercises like crunches?
18:30 What exercises to do post-partum especially for your core and how to prevent injury.
20:00 Why periodization and progressive overload are the two key principles that you want to utilize.
20:40 What your fitness focus should look like after giving birth including seeing a Pelvic Floor Physio.
23:00 The importance of the pelvic floor, what it is plus what a prolapse is and when it can happen during or after pregnancy.
26:50 How do you know if you're not ready for jumping exercises like burpees, jumping jacks, or jump rope.
28:30 The difference between whether you can and should do an exercise.
29:40 How she works with clients who are experiencing a lot of mental shifts and are extremely concerned about their weight gain and need should focus on eating twice as healthy.
32:30 The Bradley Method® of Natural Childbirth and their experience of it with their daughter, Charlie and the importance of increasing protein intake.
34:30 Her nutrition advice and how to avoid cravings that lead to consuming an excess amount of carbohydrates.
36:50 Miscarriages and how to approach recovery from it through fitness, talking about it, and letting yourself go through the stages of grief.
39:10 The biggest questions and concerns that come up while coaching and at international speaking events.
43:30 DNA blueprinting and how the decisions a woman will make while pregnant can impact not only her child but her grandchild as well.
50:00 Her recommendations for doing your own online research for more on working out while pregnant.
51:40 How to get trained for your baby's delivery and post-partum recovery.
58:00 Internal temperature while a woman works out or is in a sauna and how that can impact the baby.
1:02:00 What workouts an early-stage pregnant woman can begin to do now if she's never worked out before.
1:05:00 Workouts pregnant woman can do throughout different stages of pregnancy.
1:14:150 Closing comments with Rob and Devon
1:18:00 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
The challenge consists of:
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:
Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
Join The Open Sky Fitness Podcast Group!
That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!Download Results Tracker here!
Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.
Download the OSF Food Journal Now!
Have a Question or Review for Rob or Devon?We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at [email protected] or Devon at [email protected] or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link
Get Fit with Free Downloads!To Download Rob’s FREE workout templates click below**
Download Templates
Ask Rob a Question or tell him what is working for you: Email [email protected]
Support This PodcastTo leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: [email protected]
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 269 -Yes, Pregnant Women Should Workout with Stephanie Paplinskie! We hope you have gained more knowledge on how to be a healthier you.
The podcast currently has 331 episodes available.