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Buckle up, friends. We go deep today. Have a question, comment, hate mail, or fun anecdote? Subscribe and Review

Have a question, comment, hate mail, or fun anecdote? Subscribe and Review

We open today's show discussing some experiences we've had with clients we've trained over the years. We focus on two different barriers people most often experience - motivation and stress/time management. We explore some interesting new fitness studios popping up that feature personalized stretching sessions with "flexologists." This leads us to ask the question: does passive stretching actually do anything? What does work? Lastly, we re-visit an old topic of plant-based diets with a study that shows a link between depression and plant-based diets. We re-iterate the importance of getting regular blood work done when adopting fringe dietary protocols and Scanny shares some tips when navigating the healthcare system as it relates to these tests. Please take a minute to Leave us a Review and See all our past episodes.

We tackle some tough listener questions today. 1. What is VO2 max? Is it a good measure of fitness? How can I improve it? 2. Does stretching actually do anything to improve functional range of motion? What is a better alternative? Does having someone "stretch you out" help at all? 3. How do we feel about drastic weight loss as a result bariatric surgery? Does it "count" as a success story if someone didn't do it the "old fashioned" way? Please take a minute to Leave us a Review and See all our past episodes.

Listener Questions Is Exercise Addiction a real thing? Should I be concerned? What's the deal with cracking joints? How to crush food prep with a pressure cooker. Episode Topic How to become more efficient with your time - both in and out of the gym. We also look at a recent study that showed how CrossFit helps people with Type II diabetes. Help us Out! Please take a moment to review us on iTunes and share with a friend! For our full catalogue of episodes, visit: Tonos Radio

Have no fear, Matt and Sabrena are back to recording the show in the same room! Food Labels We examine a recent piece of legislation that was shot down by Congress. This legislation aimed at changing food labels to make them more understandable and to reflect the nutrition needs of modern Americans. Counting Macros We dive into the general public's obsessions with "counting macros" and ask ourselves: Isn't that just how we should eat all the time? Our conclusion is that Social Media can be used for making sustainable ways of eating popular just as much as it can make fringe diets popular - you just need shirtless young people. Help us Out! Please take a moment to review us on iTunes and share with a friend! For our full catalogue of episodes, visit: Tonos Radio

Sabrena and Matt open today's show discussing their views on Electronic Dance Music and Gluten. Sabrena shares a study about how easy it is to eat extra calories in the up-sell process at grocers and restaurants. We wrap up the show re-framing the way we view life's stressors and how we can adjust our outlook to mitigate the health problems associated with increased levels of stress. Find this and other shows archived at:

This week we ask the question: If you could completely transform your health, physique, and fitness in one 2-hour absolutely grueling workout and have the results last a lifetime - would you do it? A 4-hour workout? A full day? Next, we chat about how to track the calories that you eat after midnight. Lastly, we answer a listener question about pasta noodles with zero carbs. Thanks for listening, sharing with a friend, and leaving us a review!

This week we're talking about doing food prep on a tight budget. In a broad sense, we're discussing ways that you can be more efficient with your time and money. We both strongly believe that preparing your own whole, healthy foods should actually cost LESS than packaged food, eating out, and "Health Foods." Please note the very distinct difference between Health Food and healthy food. Here are the highlights: 1. Buy foods in their individual, whole form NOT the packaged version. 2. Consider your food budget all things you eat or drink. 3. Avoid recipes - view meals as their macro-nutrients (fat, carbs, and protein) and prepare accordingly. Thanks for listening, sharing with a friend, and leaving a review.

This week we return to our discussion about vegetarianism and veganism. This time we ditch the criticism of fad vegetarianism coming off the heels of the scientifically suspect documentary "What the Health" and approach it from a more helpful stance. How can those opting for plant-based diets from a religious and moral standpoint maintain an optimally healthy intake of macro- and micro- nutrients absent the consumption of meat? After looking through some research we arrive at the conclusion that plant-based diets are: 1. Not inherently healthy 2. They CAN be healthy, and 3. It is harder to adopt a healthy plant-based diet than a healthy omnivorous diet, but it can be done. Thanks for listening, sharing with a friend, and leaving us a review!

The show opens with a discussion about the most effective marketing tactics in the fitness industry. This includes short "challenges", talking about "toned" muscles, and unfair targeting of women in fitness marketing. We spend the bulk (pun intended) of this show talking about the science of muscle fiber types and how (if at all) one could train for "bulky", "toned", or "long and lean" muscles. We do a thought experiment - why do we believe that building muscles in an unweighted squat is somehow different than training muscles in a weighted squat? It all comes down to genetics, diet, and training volume. Be informed, folks.

Look out - our jimmies are rustled this week. But, before they're rustled, we answer the question: in what order should you do your resistance training and your "cardio"? Should you lift first and then do cardio? Or, the other way around? Or, does it matter at all? Sabrena also shares with us some recent dietary changes she and Billy have made as it relates to counting their macros. We quickly shift to re-visit the recent Netflix documentary "What the Health" that is causing quite a stir. The show wraps up with a discussion about hormones and whey protein.

Sabrena and Matt open the show recounting some tales of uncomfortable airline travel and "enhancements". They nerd out for a few minutes on Season 7 Episode 4 of Game of Thrones (minor spoilers). Matt and Sabrena wrap up the show with a serious discussion about feeling uncomfortable in new situations. Matt shares his first experience in a yoga studio to illustrate the feelings. Thanks for listening, sharing with a friend, and leaving us a review. If you have any questions you'd like us to address on the show, please reach out to Tonos Radio on Facebook.

Joined for a second week in a row by Professor Billy, we get really nerdy. We cut right to the straight dope with a discussion about expertise - and what it means to be an expert in a field. We’re looking at you, Food Babe. We talk about the danger of supposed experts who loudly report the benefits of a diet or workout that worked for genetic outliers. As we discuss, the exceptions to rules tend to be the loudest voices. We look at a study posted on our Facebook page related to protein supplements vs. whole food protein and discuss whether or not the results should affect our behavior. Thanks or listening, sharing with a friend, and leaving a review!

We're joined by Professor Billy to discuss everything from Star Trek to carbs. We learn Billy's views on Bob Dylan and a little more about his band Houseproud. Matt talks a little about his recent vacation in Mexico and how it relates to longevity in fitness and health. We relate this to "crash" diets to get ready for a wedding or vacation and how they, ultimately, lead to a much greater increase in fat after the "event" for which one is dieting. Please take a moment to review us on iTunes, follow us on Facebook, and ask any questions you may have.

This episode is dedicated to reviewing the Netflix documentary “What the Health.” This documentary is a “gotcha” piece about connections between the meat and dairy industry, heart disease, and diabetes. You needn’t have seen the documentary to enjoy this show. But be warned - we offer a frank discussion of how science is conducted and how it can be manipulated. You may find some of the critiques in this show offensive. In addition to a discussion about research and evidence, we answer a listener question about extreme Delayed Onset Muscle Soreness (DOMS). Please send us your opinions on the documentary to Facebook, share with a friend, and take a minute to leave a review. Thanks for listening!

Sabrena and Matt open the show talking about their favorite music and whether we like artists because we like their music or we like the artists’ place in history. Sabrena shares her recent search for a fitness podcast to only find pseudoscience BS selling crystal water vitamins. We go on to chat about a recent special edition of Time Magazine “The Science of Exercise” in which Sabrena was quoted on the various health benefits of exercise, walking specifically. The main idea of this show relates to a general understanding of science. We give a few examples to arm the listener with tools to detect whether sometime is actually rooted science or pseudoscience. Listener questions/comments: Women sweat during workouts, Jessie Spano took CAFFEINE pills, not diet pills, and the role of the family in public health policy. Please send us your questions via Facebook, leave us a review, and tell a friend!

We jump right into some listener questions from a previous episode related to ramping up your training and intensity. With some clarification, we determine that the client-trainer relationship was perhaps not a great fit. Other topics include: how to do a proper plank, are bodyweight exercises considered resistance training, and how do we reconcile the need to do increasingly more volume/intensity with your ability to recovery. The bulk this show is dedicated to a position statement from the American Heart Association related to saturated fat. The most salacious point in this statement has to do with coconut oil, specifically saturated fat in coconut oil. Thanks for listening, leaving a review, and sharing with a friend!

Matt and Sabrena are back together in the studio chatting about the correct pronunciation of foreign language words commonly used in English. We also chat about sitcom laugh tracks from the 70s, 80s, and 90s. More seriously, we chat about body shaming and other behavior shaming - including smoking. Although it’s a nuanced conversation, we ultimately arrive at a place where we find that shaming may be an effective strategy to avoid unhealthy behavior - like smoking - but, is sub-optimal as a motivational state. Please take a minute to share this episode with a friend, leave us a review on iTunes, and ask us a question on Facebook. Thanks for listening!

Get your pens ready for some hate mail. Just kidding...kind of. This episode is all about protein. How much do you need? What is the best source? Is there such thing as a "complete" or "incomplete" protein? And, can vegetarians and vegans get the recommended amino acids without eating animal products? In addition to protein, we chat about how to stay healthy while traveling and what to do when your niece pukes all over an airplane. Thanks for listening, subscribing, sharing, and leaving us a review!

Sabrena joins the show remotely this week. We open chatting about her recent work at the Senior Olympics. This spurs a broader conversation about "mature" athletes. Specifically, we hit on the fact that most people feel nervous when starting something new. It's newness that makes it uncomfortable, not necessarily your age or out-of-shape-ness. The majority of this episode is spent talking about habit - small, incremental, sustainable change. We share the story of a couple people who dropped 4% body fat by making very minuscule changes in their diet for 9-10 weeks. Thanks for listening, leaving a review, and sharing with a friend!

We open the show re-visiting a previous listener question about getting a client to perform a better squat. We discuss the difficulties of eccentric loading which brings up a chat about the recent pec tears in the CrossFit Games Regionals competitions. This brings us to a general discussion of CrossFit’s place in the fitness industry. We go on to answer another listener question about clients’ resistance to science and evidence. This brings up a discussion about how past feelings can sometimes impact our ability to think impartially. Sabrena brings in an article about Orthorexia Nervosa - a condition related to obsessive behavior around “health” eating and habits. And, Scanny shares - very uncensored - how he really feels about the snake oil salespeople in health, fitness, and wellness. Share with a friend, subscribe, and throw us a review. Thanks for listening!

Sabrena and Matt open the show catching up with each other and recapping Sabrena’s recent work travels. Getting into the main parts of the show, we re-cap a recent episode we did about genetic predisposition to enjoying or loathing exercise. In today’s version we ask: So what? What do we do going forward? We go on to chat through a listener question related to gender in the fitness industry. This spurs a conversation about different trends in the industry we’ve noticed throughout the years. Please take a moment to like us on Facebook, share the show with a friend, and leave a review. Thanks for listening!

This show is all about genetics. We specifically look at a study that may suggest that people have a genetic predisposition to either enjoy or dislike exercise. We examine how this causes us to think about motivation to work out. But - at the end of the day - what is your path forward? Whatever your genetic burden, how should you proceed?

We open the show talking about training for park fights and Sabrena talks about her hairless bickering cats a little, too. We then move on to chat about changing your diet to accommodate fat loss. We identify why the “30 pounds in 30 days” claims are bogus. Sabrena and Matt spend the rest of the show dancing around an article that circled the interwebs about President Trump’s opinions on exercise. We focus on digital marketing footprints, understanding of science, and health policy. Please subscribe, share with a friend, and leave us a review!

This week we ask the following questions: Which is good, better, best: eating fruits and veggies, juicing, or making a smoothie? Which are better: raw veggies or cooked? How to teach a proper squat. Can caffeine improve performance? Also, Scanny shares a story about the first time he tried pre-workout.

This week on the show we examine organic food and produce. We ask questions like: Is organic more nutritious? Is organic safer? Does organic taste better? The answers, as you might assume, aren't so simple. In addition to organic, we chat about meat sweats, finding the right trainer, and former athletes re-starting a workout routine. Thanks for listening, subscribing, and sharing with a friend!

We’re joined for a second week with “The Professor” Billy Skorupski and open the show with this week’s installment of “What’s Billy Wearing?" We get into the topic of research and ask the question: “Can we rely on and wait for a strong research base to make health decisions?” Basically: if it’s not harmful, why not try it regardless of evidence? The bulk of this show centers around the best listener question we’ve had yet. Basically, what do you do when you’re intimidated as the “newbie” in the gym and when do you move on to put in some uncomfortable hard work?

Professor Billy joins us in the studio to discuss a recent study that seems to show that running may actually extend your life. Billy talks about the validity of the study and whether or not you can actually draw causation in a study like this. You can find an article and additional link to the study here: https://www.nytimes.com/2017/04/12/well/move/an-hour-of-running-may-add-seven-hours-to-your-life.html?action=click&contentCollection=Europe&module=Trending&version=Full®ion=Marginalia&pgtype=article In addition to running, we cover trashy TV, Zombies, tying knots, and our typical nonsense. Thanks for listening, sharing, and leaving us a review!

Sabrena and Matt face head-on some of the most popular pseudo-science of our day. Specifically, we tackle toxins. Are they real? Must we “detox” to rid ourselves of toxins? Is a detox a healthy behavior? We take some listener questions from Facebook: Is coconut water really that great for hydration? I’ve worked out to varying degrees over the last several years, but really haven’t seen much body composition change. What’s up with that? As a reminder, you can send your questions to Tonos Radio on Facebook or leave us a review and ask a question there. Thanks for listening!

The Ketogenic Diet was originally used to treat the symptoms of pediatric epilepsy due to the restriction of glucose as a fuel source to the brain. It has since been adopted in pop culture as a fat loss agent. In this episode Sabrena and Matt explore the diet and ask the following questions: Why do people gravitate toward the Keto diet early on? How does Keto work? What are the possible detriments of the Keto diet? Can we achieve the same level of fat loss without the risk of Keto? Thanks for listening, subscribing, and leaving a review!

The show opens with Sabrena recounting her participation in the “Irish Mile” - a 1 mile race that proved to be significantly more competitive than she originally anticipated. We turn to discuss Matt’s recent travels through China and the burgeoning fitness trends he observed. This opened up a discussion of sexuality in fitness marketing - the good, bad, and super-weird. In the last segment of the show, we examine what it takes to ACTUALLY lose - and keep off - 20 pounds of body fat. We chose this metric because it was our most often-cited goals from new clients. Thanks for listening, sharing, and leaving a review!

The show opens with Sabrena and Matt getting their jimmies thoroughly rustled talking about trainers who don’t listen to their clients. This leads to a lengthy discussion on whether complex exercise programs are actually the most effective or whether they’re masking a deeper issue. We answer some listener questions: 1. Do we recommend standing desks? For whom? When? 2. Does “stretching” actually change the length of muscle, the neurological connection, or a little bit of both? 3. Do we advocate hormone replacement to ameliorate the issues of the aging athlete? Thanks for listening, leaving a review, and sharing with a friend!

Sabrena signed up for a 1-mile St. Patrick’s Day run and Scanny gives her detailed instructions on proper carb-loading and fueling during her run. We answer some questions today: Is apple cider vinegar a healthy supplement? Are there other alternatives that provide the same health benefits of apple cider vinegar, but have more all-around benefits? How do you stay motivated with “milestones” as you pursue a lifetime of health and fitness? How many days per week can you work out and still see results? Thanks for listening, leaving a review, and sharing with a friend!

Scanny opens the show with a story about busting his eye wide open and being a sound guy on Full House. We move on to chat about Delayed Onset Muscle Soreness (DOMS) - both the cause and what to do when you experience DOMS. Broadly, we explore the idea of soreness and whether or not it actually means your muscles “worked” or a workout was “good”. Thanks for listening, leaving a review, and sharing with a friend!

The show opens with an exploration of “base levels of fitness”. How fit should you be at what age and life stage? We use Rate of Perceived Exertion (RPE) as a measurement for evaluating and seeing progress in fitness. We talk about Scanny’s health “Pyramid” checklist (in order of importance): 1. How are you sleeping? 2. How are you eating? 3. What type of workout are you doing? Most folks tend to reverse this pyramid, incorrectly thinking that the type or makeup of the workout is what affects their body composition most. When - in fact - sleep and nutrition play a MUCH bigger role in body composition. Thanks for listening, leaving a review, and sharing with a friend!

Sabrena and Matt spend the vast majority of the show reminiscing about health-related PSA’s from the 80’s and 90’s. We also explore ways you can maximize your time in the gym - through eating at different times of the day and optimizing your REM sleep. Specifically, Sabrena shares some studies that show increased caloric intake and subsequent obesity found in poor sleepers. Thanks for listening, sharing, and leaving a review!

We begin today’s episode with a retraction and correct from last week’s show regarding an organization - ufit - an organization dedicated to universal accessibility in fitness. We take some listener questions this week - specifically on mobility and recovery in your workouts. We also examine when to eat before and after working out, whether “toxins” are a real thing to be scared of, and how much mobility is enough mobility. Thanks for listening, sharing, and leaving us a review!

Matt and Sabrena open the show discussing an award won by Sabrena recognizing her efforts in bringing fitness to people to disabilities. This opens a discussion about developing an eye for coaching movement patterns in creative ways for broad populations. The majority of this episode is spent addressing the many questions and comments that came pouring in after our episode on Exercise Non-Responders (Ep 35). We talk about finding the right exercise plan for your goals. We also talk about an insidious cousin to the Non-Responder - the False-Responder. In our listener questions segment, we explore when it’s appropriate to eat before you work out and what would help you out in the workout. In this week’s edition of “What’s Rustlin’ My Jimmies”, Matt screams about adults and vegetables.

We’ve been avoiding this episode for some time, but we’d be remiss if we didn’t cover some of the more serious issues in fitness. Eating disorders, body dysmorphia, muscle dysmorphia, and other diet and fitness related disorders are real and affect more people than you may think. In this episode we explore some times when we, as fitness professionals, have recognized disorders in clients. We chat through instances where we needed to refer those clients to more specialized mental health providers. We also offer up some self checks that will help the listener understand if their issues are within the scope of practice of fitness professionals or if you should seek out additional assistance. Thanks for listening, leaving a review, and sharing with a friend!

We open the show with a Facebook Live feed, listener questions, and some quick catch-up. This show is all about a recent New York Times article exploring a 2001 study from Medicine & Science in Sports & Exercise about the possibility that some people may not respond to exercise. While the study provides no conclusive causation of non-response, Sabrena makes note that - of the study participants - 100% who participated in a program under the guidance of a fitness professional saw positive improvements in fitness. Thanks for listening, sharing with a friend, and leaving a review!

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!

We all know we should exercise. But do we really know why? This episode is all about exercise - why we should and why we shouldn’t work out. We also explore ways in which we ask exercise to do things it can’t necessarily do (ahem...weight loss). Why do YOU exercise? Thanks for subscribing, leaving us a review, and sharing with a friend!

We open the show exploring pet mortality then move on to talking about espresso and tea bags. On to more appropriate topics, we cover the different types of coaching available - 1-on-1 to group classes. We attempt to answer a listener question about Personal Training. Lastly we share the #1 thing people can do in their diet to see improved body composition. Thanks for listening, leaving a review, and sharing with a friend!

Sabrena and Matt share some experiences from their respective careers where they “faked it till they made it”. They explore some ways that doing slightly uncomfortable things consistently help make us into better humans. Then, we explore some ways that we can choose to look at the world (and 2016) that make it seem not-so-sh#$&y

Let's be honest - we've all probably failed a New Years Resolution. Hell, nearly 90% of people who declare a resolution fail at that resolution. So, where's the disconnect? As we continually explore, there's a gap between our cognitive ability to change and habit - where change actually occurs. This episode isn't intended to poo-poo Resolutions. It's intended to give you some habit tools to actually make progress toward the life you want. Thanks for listening, reviewing, and sharing with a friend!