Tonos Radio

Today’s episode starts off re-visiting our principles of Kaizen as it pertains to starting a business or any new endeavor for that matter. We chat about some habits we’ve developed that help set the tone of the day. We shift gears to give a different perspective on how we relate with evidence. Specifically, how do we use evidence to change our “practice”?

In the second part of a 2 part series, we're joined again by Dr. Christi to chat about the role of physicians in motivating their patients to adopt healthy habits. Sabrena and Dr. C chat about the power physicians can have in the lives of their patients when they are on their own health and fitness journey. Thanks for listening!

In part 1 of a 2 part series, we're joined by Doctor Christi - long time friend of the show and local physician. We chat about some strategies doctors are beginning to use to motivate their patients to pursue healthy habits. We chat further about the roles of fitness professionals and physicians and where they intersect. And Sabrena drinks a disgusting smoothie live and we get really excited about some 80s re-boot movies.

We open the show with listener questions. This week, Sabrena is forced to talk about the first time she was ever hit on by a client. You don’t want to miss this one. Sabrena shares with us some strategies she currently using for making body composition adjustments - a simple, predictable plan for losing weight. But, this show is all about movement and exercise. Specifically, how we can creatively use many different movements to achieve similar adaptations safely. This show is the beginning of a series of podcasts related to how healthcare professionals interact with the fitness industry. This show is all about the difference between Impact and Intensity - a distinction often lost in healthcare. Thanks for listening!

We open the show chatting about being observant (maybe obsessive). We naturally begin talking about Sabrena on death row and her last meal. From there, we hit on ways we eat our food throughout the seasons. Ultimately, we land on something related to health and nutrition - the Paleo diet. This has, historically, been a contentious point of discussion for Sabrena and Matt. Eventually, we arrive where we always do - reasonable food choices where calories and macronutrients matter. If you’re trying to change your body composition and find yourself frustrated with the information avaiable to you, this is a must-listen. Thanks for listening!

We open the show by chatting about Starbucks' new, slick lids. We also hit on: Cardio for weight loss Standing up during the day Working big to small Mindfulness But this episode is all about "wearables" or, wearable technology. Matt talks about his struggle as a business owner walking the line between what is popular and what is safe and effective. We talk (as always) about how wearable technology influences behavior, what we like, and what we'd like to throw out. Subscribe, review, and share with a friend!

Sabrena and Matt discuss injuries. Specifically, Sabrena talks about an injury she sustained over a year ago and the emotion and physical toll it caused. In probably our most practical show yet, Matt and Sabrena give the audience some actionable tools to prevent and deal with injury.

A continuation of this week's episode, we dive into how Billy would design the perfect study to evaluate how effective our health activities really are.

Professor Billy is back in the studio to discuss various "healthy" activities without a strong research or evidence base. Based off recent click-bait that made its way through the inter-webs regarding flossing your teeth, we examine other things we take as gospel without much scientific evidence to support the activity. Look for Part II to be released in a short this Friday.

We're joined by Professor Billy Skorupski and take some listener questions about weight training for women, common diet mistakes, and chat about making out in a treehouse.

I’m not sure if it’s the long week or all the Starbucks, but things got weird today. Matt teaches the listener how to become a millionaire Instagram “fitness pro.” Then, it goes off the rails. But there’s a lesson in here: if it sounds too good to be true, it is. It can be an emotional roller coaster on social media as you journey through fitness and wellness. Hang in there. Ignore the shit that makes you feel bad and lean on those that care.

Failure is an option. Sabrena opens the show talking about being a circus super-star. Then, we get into listener questions - specifically around failure. We answer the questions: -Is failure in fitness OK? -When should I introduce failure into my routine? Then, we re-cap the stages of behavior change: -Pre-contemplation -Contemplation -Action -Maintenance And, also - what to do when you fall back through failure?

Sabrena and Matt open the show designing the perfect hugging study. Then we make Pokemon predictions, which divulges into a more philosophical discussion on safety, reality, and intrinsic activity. Then, we decide to revisit some of our most popular topics over the last year with fresh ears. Specifically: Alcohol - does it have a place in athletic life? How does our body handle it? How can we approach alcohol while maintaining a reasonable nutrition program? Will exercise help me lose weight? - By far one of our most popular topics. We talk about what the research says and attempt to re-frame the question from a more behavioral approach. How to get abs - Another popular episode. We dissect the history of abdominal fixation and, hopefully, provide a little reprieve from all the pressure to “do abs”.

Sabrena and Matt open the show discussing the most awkward social situations, including grade school hallways, hugging, and greetings. Then we get into listener questions, sing a song, and BS a little more. In answering a listener question regarding High Intensity Interval Training, we talk about appropriate intensity and athletic lifespan. I reference an article I wrote a little while ago: http://crossfitmemorialhill.com/the-athletic-lifespan/ Then, we get into the heart of the episode: more ridiculously unscientific trends coming out of the startup world. Specifically, we reference, the following article: http://fortune.com/author/jennifer-alsever/?iid=sr-link1 We ask the question: Do the benefits of intermittent fasting (if there are any) outweigh the potential downsides? And - more importantly - are there safer, more proven measures that can be taken before we resort to such extremes?

We wrap up our previous discussions on BMI with a proposal for a new, more meaningful measure of health. Billy also dives into the history of BMI. We continue the show discussing ways to achieve optimal fitness and how to achieve optimal performance in sport (or specialization). Our conclusion is that specialization, while great for maintaining motivation, may have some unintended consequences when it comes to being optimally physically prepared. What does this mean for your fitness? How can you use specialization to stay motivated without sacrificing other aspects of fitness?

We're all familiar with Body Mass Index (BMI). Perhaps you've used it as a practitioner or as a consumer of healthcare. But, what does BMI actually tell us? Where did it come from? Should we actually care about our BMI? As we learn in today's episode, the measure seems to have come to be the most prominent as a result of it's convenience and applicability in the days when being underweight was a greater threat than obesity. We calculate Matt's BMI live and discuss what this data means.

Perception is reality. In the case of your diet, plate size may be reality. We all know that. But, did you know that your plate size can actually affect the number of calories that you consume? On this week's episode of Tonos Radio Podcast, Sabrena and Matt look at several studies linking the size of your dinner plate to the number of calories you consume over a longer period of time.

With summer in full swing, we examine how you can stay hydrated through various types of activity. What and how much should you drink to stay hydrated? In this week's episode of Tonos Radio Podcast, Sabrena and Matt take on hydration. Specifically, what are some strategies you can use to beat the heat and stay hydrated while training outdoors. Also, Matt shares with you an in-depth analysis of the "Pee Test". Happy hydrating!

Can you get fit in a minute a day? Do you "need more cardio"? In this episode, we help you understand how your body responds to various intensity levels and the role of variance in any workout routine.

In today's episode Sabrena and Matt tackle discomfort. Specifically, how much discomfort is necessary to achieve your goals and how to identify when discomfort goes too far. We take a look at some recent reports coming out of The Biggest Loser and other extreme weight loss challenges and shows to find out that rapid weight loss actually leads to a decreased resting metabolic rate ongoing. Of course we take a more measured approach weight loss and health in general. Oh, and we also make up a fictitious cave-family.