Tonos Radio

I know, I know - you may be confused. Where is The Hill Radio?! Fear not! Sabrena and Matt are here to stay! In "Episode 1" of the new show, we explain the reasoning behind the brand change. Share, subscribe, and show some love. See you next week!

Professor Billy is back in the studio to ask the question: Can a glass of wine replace an hour in the gym? We also have an Alanis Morissette sing along, play "what's Billy wearing", read listener mail, and talk about other boring things like "science." Enjoy the show, enjoy your wine, and don't forget to spot your lab rats.

We're joined for week 2 with Professor Billy. This week we look at more click-bait and ask the question: Is CrossFit Dangerous? Believe it or not, this is a tough question to answer with any resemblance of scientific data. First and foremost - can we even define "CrossFit"? Can we deem something safe or dangerous for which there is no specific and consistent applicable practice? If an athlete is injured at a CrossFit affiliate while doing a 5k Run - were they "doing CrossFit"? What if they were doing a bench press? Secondly, how can we go about selecting a population to study? There are infinite variables at play that are yet to be addressed in a controlled study. We also discuss the idea of rate. Meaning - how often is someone injured in relation to the total number of hours of participation? Just like a commute to work - we would assume the 2 hour/day commuter has a higher likelihood of a crash than a 2 minute/day commuter. In exercise, "experts" are, unfortunately

Sabrena, Matt, and super-smart guest (and Associate Statistics Prof) Billy examine some viral click-bait that made it's rounds on the interwebs several months ago. In a broader sense, we examine overall claims of causation found in click-bait "studies" as well as explore some ways online entrepreneurs exploit the public's lack of scientific knowledge for profit. A big thanks to Professor Billy for taking the time to swing by The Hill to drop some nerd bombs on your ear holes. Subscribe, review, and share with a friend!

Sabrena and Matt open the show with a very detailed and nerdy plan to survive the Zombie Apocalypse. Then, we dig into a recent article discussing the addition of exercise habits as an additional vital sign at regular office visits. While we applaud this effort, we express some concerns about whether or not this is a band-aid put on a more systemic issue. And, whether a field trained in disease care has the tools necessary to manage preventative care.

We all know that our nation's health is poor, but just how poor is it? Matt and Sabrena take a deeper look at a recent advisory article released examining healthful habits (or lack thereof) in the United States. It's no surprise to anyone that the data was staggering but even we were shocked. We discuss ways that we can begin to re-frame our thoughts on healthful living and give some practical tips for those on the front lines of our current health crisis.

Matt and Sabrena kick off the show chatting about thong leotards and dish out a solid 80's movie recommendation. Sabrena then walks us through the history of commercial gyms all the way through circuit training to the advent of the "boutique" or "concierge" model gym; and everything in between. Our goal for this show is for you to peek behind the curtain of the industry just little to make the appropriate decision for your goals - giving you the highest likelihood of success. ALSO as a bonus to our listeners, here is a FREE 1 month online intro program: http://crossfitmemorialhill.com/couch-to-crossfit/

The band is back together! Matt & Sabrena start the top of the show with a new segment: "Mr. Brightside". We also chat about the benefits of a mixed workstation in light of what research says about your body's caloric needs. In short: how can I re-adjust my days for both optimal joint health and favorable health outcomes (i.e. losing excess body fat).

You'd expect the "health" and "fitness" industry to be entirely truthful, right? The stakes have never been higher after all. Every year the "fitness" industry's profits increase, but our nation's health metrics decrease. So, where's the disconnect? Matt and Sabrena pull back the curtain on the dichotomy of our industry with the hope of helping you become a more informed consumer and health advocate.

Matt and Sabrena play fast and loose with some new audio equipment. They also talk about calories - how and if they matter. Sabrena shows us how she reads confusing nutrition labels. They chat about some sustainable strategies for maintaining a reasonable caloric intake and expose some secret calorie bombs disguised as "health" foods. Thanks for listening!

Matt and Sabrena share their favorite and LEAST favorite ab workouts. We chat about using your abdominals for what they're intended and what function they serve. We also share the definitive guide on how to get those abs to pop. Also, Matt poses as a fitness model.

Sabrena and Matt dig into some recent research on the correlation between exercise and weight loss - whether or not one contributes to the other. But where does this research leave off? This is part of an ongoing discussion on habit & behavior change. The results may surprise you. Enjoy!

Matt and Sabrena take a look at all the fad diets beginning in the early 1800's. The good, the bad, and the downright ridiculous. Our hope in taking a somewhat comical look at these diets is that you can be armed with the definitive science on how your biology works. No more distractions or fads - just hard work and consistency. Thanks for listening!

Matt and Sabrena take a look at all the fad diets beginning in the early 1800's. The good, the bad, and the downright ridiculous. Our hope in taking a somewhat comical look at these diets is that you can be armed with the definitive science on how your biology works. No more distractions or fads - just hard work and consistency. Thanks for listening!

Matt and Sabrena take a look at all the fad diets beginning in the early 1800's. The good, the bad, and the downright ridiculous. Our hope in taking a somewhat comical look at these diets is that you can be armed with the definitive science on how your biology works. No more distractions or fads - just hard work and consistency. Thanks for listening!

Matt and Sabrena have mimosas on air. Nope. Just kidding. In all seriousness, we DO chat about booze. Alcohol. Hooch. The Sauce. Whatever your poison, here's your roadmap. If you enjoy a social drink every now and again, by all means still enjoy. HOWEVER, we'd be irresponsible if we didn't let you know what the science says. The truth of the matter is that those drinks may fly in the face of your goals. Make informed choices based on science. Cheers!

In part 2 of the series, Matt and Sabrena dive into the psychological aspect of hard work in fitness and wellness. And Matt goes on another rant. Matt and Sabrena each coach a fictitious through monitoring whether or not they're working too hard to the point of danger and whether we need to have the uncomfortable conversation to work harder. Enjoy!

Coaches Matt and Sabrena talk about different measures of work capacity - another way to say "fitness." Determining your own perceived exertion is a delicate formula that would take a multitude of probes and data points to actually measure. So how can we tell if we are actually working hard? In part, we define our terms and give the framework to understand how hard you're actually working- both in and outside the gym.

Matt eats an apple live and makes Sabrena define made-up terms. But, seriously, we chat more about how to create lasting habit change toward improved health, fitness, and wellness. We also identify some common triggers for unhealthy activity and some habit hacks you can use to move the needle toward health.

Coach Matt sits down with Christina Crumpecker, MD to chat about mental health as a part of her guest series on our blog titled "I'm Proud of You." From Christi: I share my story as one of your fellow athletes and peers. I seek to open the dialogue about and decrease the stigma around mental illness diagnosis and treatment. While community support and exercise such as CrossFit can play a tremendous role in supporting mental wellness, there is no substitute for evaluation and management by a licensed medical professional. More information about signs and symptoms of depression, anxiety and other mental illnesses can be found at the NIMH website. If you or someone you know is contemplating suicide, please reach out to the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).