Open Sky Fitness - Rob Dionne

Open Sky Fitness - Rob Dionne We are a fitness community whose mission is to help you get fit & healthy. Listen to our podcast @ O

We offer Holistic Nutrition sessions, Boot Camp classes, Personal Training, Gyrotonic training, a free walking club while creating a strong healthy community. Our mission is to guide you on the journey to discovering a healthier you by creating new habits through conscious eating and purposeful activity. Boot Camp Classes
Monday - 10:30am - La Brea Tar Pits
Tuesday - 7am - Pan Pacific Park
Wednesday - 10:30am - La Brea Tar Pits
Thursday - 7am - Pan Pacific Park
Friday - 10:30am - La Brea Tar Pits
Saturday - 9:30am - La Brea Tar Pits

Weight Lifting Class
Saturday - 11am - In Training Gym

Walking Club
Tuesday & Thursday - 12pm - Museum Square Building

11/14/2025

Ever feel “sabotaged” by the people you love? Most of the time it’s not sabotage—it’s defaults.

The fix is communication: a quick heads-up, a backup plan, and clear boundaries.
Not their job to manage my goals—it’s mine. Talking about it just makes it easier next time.
Save this for the next party night.

11/14/2025

Hey Sexy!

Trying out some new editing.

11/14/2025

DAY 18/170 — WORKOUT #2 (Full Body — Corrected)
Timer: 45s work / 15s rest • 3 rounds per circuit • ~2-min between circuits

Circuit A
1. TRX Split Squat — Right (back foot in TRX)
Cues: tall torso, front knee tracks over toes, drive through heel.
Mod: rear foot on bench/chair instead of TRX.
2. TRX Split Squat — Left (back foot in TRX)
Same cues; adjust stance so front shin stays vertical at bottom.
3. Pike Press (feet on floor or elevated)
Cues: hips high, head forward of hands, slow lower.
Mod: incline pike or hand-release push-ups.
4. Band Row (standing)
Cues: ribs down, squeeze shoulder blades, 1-sec pause at top.
Progress: step back for more tension.
5. Hanging Knee/Leg Raises (drive knees toward armpits)
Mod: captain’s chair / supported knee raises / dead bug on floor.

— Rest ~2:00 —

Circuit B
1. DB Cleans (~25 lb)
Cues: hinge → snap hips → DB travels close; catch with soft knees.
Note: keep elbows/wrists neutral; avoid yanking.
2. Diamond Push-Ups
Mod: hands elevated; triceps-bias floor press if shoulders prefer.
3. Bent-Over DB Reverse Fly
Cues: slight bend in elbows, move from shoulder, slow return.
4. Standing Biceps Curls (DB or band)
Cues: elbows fixed, no sway; full range.
5. Box/Chair Dips
Mod: knees bent/feet closer; or band press-downs if shoulders/elbows complain.

Optional finisher (5–10 min): easy Airdyne/row/walk + a few minutes of mobility/core.

Progression next time: add +5s work or tighten rest to 10s or increase band tension/DB load—change only one variable.

11/13/2025

DAY 17/170 — WORKOUT #1 (Full Body)

Timer: 45s work / 15s rest • 3 rounds per circuit • ~2-min between circuits
Effort: RPE 7–8 (clean reps, 1–2 in the tank)
Save this for later.

Circuit A
1. DB Squat to Press (thruster)
Cues: heels down, ribs stacked; drive hard through the floor.
Mod: goblet squat only.
2. Push-Ups (standard)
Mod: hands-elevated / incline, or DB floor press if shoulders prefer.
3. Pull-Ups
Mod: band-assisted, TRX/band row.
4. Glute Bridge (floor or bench-supported)
Cues: 2-sec squeeze at top, neutral ribs.
5. Leg Lifts (bench or floor)
Mod: bent-knee tucks; keep low back down.

— Rest ~2:00 —

Circuit B
1. Stability-Ball Hamstring Curls
Mod: sliders/towel under heels.
2. Hop Squats (wide → squat → hop narrow)
Low-impact: bodyweight squats + step wide/narrow.
3. Band Chest Fly (standing)
Cues: slight elbow bend, slow return.
Alt: DB floor fly.
4. Bent-Over DB Face Pull
Cues: elbows high, squeeze shoulder blades.
Alt: band face pull.
5. Bicycle Crunch — pause every 3rd rep
Alt: dead bug if back/hip cranky.

Optional finisher (15–20 min): easy Airdyne/row/walk + a few minutes of mobility/core.

Progression next time: add +5s of work or increase band tension/DB load or make TRX/pull-up angle tougher—only one variable at a time.

11/11/2025

Day 16/170

You can love your people and admit this: they’re used to the old you. When you change the routine (no drinks, no pizza, no “start Monday”), you stop enabling—and the pushback begins.

Not blame. Human nature.
Solution: build a support system that matches your goals—and set clear boundaries.

Try these this week:
• “I’m not drinking tonight—I’m still coming.”
• “Protein + veg for me; don’t wait on my order.”
• “Please don’t offer me a bite—I’ll ask if I want one.”
• “I’m leaving by 9. Training in the morning.”

Shoutout Justin Schenck : “Friends and family often support you after strangers recognize your progress.” Keep going.

11/11/2025

Steve Guttenberg posted a gem today: take advice—but listen to yourself.

That’s the whole game in fitness too. Context > dogma. Keep what fits your life, ignore what doesn’t, and be consistent with your plan.

Drop one tip you’re keeping and one you’re ignoring this season.

11/11/2025

Day 15 (shirt-off check-in): 192 → 186.2 (–5.8 lb)
Feeling leaner through the midsection. The engine here isn’t hype—it’s consistency.

How I’m defining “processed” for this sprint: refined-flour & hyper-palatable snacks (breads, pastas, chips, cookies, crackers, most convenience foods).
What I’m eating: foods close to their origin—meat, fish, eggs, veggies, fruit, potatoes.
My choice: no protein powders/supps for 6 months. Not saying you should do that; context > dogma.

Rule of the challenge: If it works → rinse & repeat. If it stalls → pivot, then stay consistent.

Comment CONSISTENT with your one simple food rule this week.

11/10/2025

Weight loss accountability challenge

Day 14/170. I’m posting every day for 170 days because public accountability makes consistency non-negotiable. My word is my system—if I skip, I break a promise to you and to me. Not happening. 20 lbs in 170 days: daily reps > motivation. Free 4-workout in post from day 10.

11/09/2025

Day 13/170 — Response to

Respectfully, I don’t agree that “dad bod” is just an excuse. I’m 48, a coach, and a dad of two. Before kids I competed in Men’s Physique (1st & 5th), did triathlons, half marathons, and a bunch of other endurance races. Our home had essentially no processed food—no pasta, no bread.

After kids, it’s a different season: fragmented sleep, nonstop caregiving, running the house, kid-snack environment, and for many of us no nanny or nearby family to lean on. Add COVID during the toddler years and the load multiplies. That’s not a lack of willpower—it’s a change in constraints.

I respect Bailey’s work a lot and think he shares great content. On this point, I think the take misses what parents are navigating. Constraints aren’t excuses. Accountability still matters—but it’s a different season with different rules.

Open to respectful discussion—parents and non-parents—what’s been your experience?

11/08/2025

Day 12/170 — I’m giving you ALL the workouts
Screenshot now, this video has the full plan. Save it and run it.

Format recap (each strength day):
• 2 circuits · 5 moves each
• 45s work / 15s rest · 3 rounds
• ~2 min between circuits

Want the printable PDF?
I’m setting up an easy download. Comment “pdf workouts” below and I’ll share the link as soon as it’s live.

“Discipline is the bridge between goals and accomplishment.” — Jim Rohn

If this helps, like, save, and follow for the daily journey.

Sometimes you get inspired to cook in the middle of the day. This f**kin’ halibut with a tomato basil compote was sooooo...
09/15/2023

Sometimes you get inspired to cook in the middle of the day. This f**kin’ halibut with a tomato basil compote was sooooo good. I will be making this again!

Families that workout together…Great job, Davio! Did his first bench press today. Very impressed!
08/16/2023

Families that workout together…

Great job, Davio! Did his first bench press today. Very impressed!

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