Tonos Radio

Tonos Radio
Every week, Sabrena and Matt face the fitness and nutrition industry head-on. In a show dedicated to wading through BS and pseudo science with some laughs and absurdity, Matt and Sabrena encourage listeners to embrace the tension and enjoy the journey.

Ep 80 | Thanks for Listening
Dec 12, 2017 • 51 min
Cavemen, Kaizen, and the Army of the Reasonable.
Ep 79 | Getting Personal about Diet and Exercise with a Special Guest
Dec 5, 2017 • 55 min
Bri and Scanny talk about crazy diet fads and finding sustainability.
Ep 78 | You Can’t Force Your Dog to Poop
Nov 28, 2017 • 59 min
We answer a listener question about stalling weight loss and explore some motivators for change
Ep 77 | A Model for Behavior Change, Sweat Suit Fat Loss, and Checking our Bias
Nov 21, 2017 • 57 min
Scanny and Sabrena need to check their bias as it relates to a new product and study.
Ep 76 | Getting Toned, Poop-based Supplements, and Bio-Hacking
Nov 14, 2017 • 57 min
We answer the question: “Is it possible to get tight and toned?”
Ep 75 | The Traveling Circus and the Sugar Study
Nov 7, 2017 • 51 min
We look at a recent study linking sugar to cancer cell reproduction.
Ep 74 | Before and After Pics, Mindfulness, and Putting Supplements on Blast
Oct 31, 2017 • 56 min
Have a question, comment, hate mail, or fun anecdote?
Ep 73 | Dealing with Stress, Increasing Range of Motion, and Depression Linked to Vegetarianism
Oct 24, 2017 • 52 min
A discussion about how people deal with stress, what are some ways we can increase range of motion, and our takeaways from a recent study linking depression to vegetarianism.
Ep 72 | VO2 Max, Stretching, and Thoughts on Bariatric Surgery
Oct 17, 2017 • 51 min
Listener questions about stretching, VO2 max, and our thoughts on Bariatric Surgery
Ep 71 | Exercise Addiction, Cracking Joints, and CrossFit Diabeetus
Oct 10, 2017 • 53 min
We take a bunch of listener questions and examine a recent study that shows how CrossFit helps with Type II diabetes.
Ep 70 | Food Labels, Instagram Abs, and North Korea
Oct 3, 2017 • 48 min
A look at recent legislation that shot down a change in food label requirements and ways that social media have sustainable diets sexy.
Ep 69 | EDM, Gluten, Up-Sold Cheesecake, and Re-Framing Your Stress
Sep 26, 2017 • 45 min
We look into ways restaurants serve up more calories and give some thoughts on managing stress.
Ep 68 | Kaizen Thought Experiment, Calories After Midnight, and Magic Noodles
Sep 19, 2017 • 58 min
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 …
Ep 67 | A Food-Prepper’s Guide to the Galaxy
Sep 12, 2017 • 46 min
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…
Ep 66 | Sabrena Getting Spicy on Plant-Based Diets
Sep 5, 2017 • 69 min
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. H…
Ep 65 | How to Build “Toned” Muscles, Misery McMansion, and Sensational Headlines
Aug 29, 2017 • 58 min
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 intende…
Ep 64 | Macros, Vegans, and Mystical Hormones
Aug 22, 2017 • 52 min
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 m…
Ep 63 | Breast Implants, Dire Wolves, and Narcissists
Aug 15, 2017 • 52 min
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 discuss…
Ep 62 | #FakeNews and Chicken Breast
Aug 8, 2017 • 63 min
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…
Ep 61 | Making Sustainability Sexy, Earl Grey, and Carbs are Cool
Aug 1, 2017 • 49 min
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 f…
Ep 60 | Tonos Reviews “What the Health”
Jul 25, 2017 • 57 min
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 en…
Ep 59 | Water Crystals, Bob Dylan, and Caffeine Pills
Jul 18, 2017 • 53 min
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 sel…
Ep 58 | Find a Good Trainer, Be Reasonable, and We Blow the Lid off Big Coconut
Jul 11, 2017 • 53 min
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 …
Ep 57 | Body Shaming, Laugh Tracks, and Public Health
Jul 4, 2017 • 52 min
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 sha…
Ep 56 | Can You Get Adequate Protein Without Meat?
Jun 27, 2017 • 46 min
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 recom…
Ep 55 | Losing Fat is Simpler Than You Think
Jun 20, 2017 • 56 min
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 …
Ep 54 | A CrossFit Discussion then Scanny Loses It
Jun 13, 2017 • 52 min
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….
Ep 53 | Gender in the Fitness Industry
Jun 6, 2017 • 50 min
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 tod…
Ep 52 | The Role of Genetics in Your Desire to Exercise
May 30, 2017 • 48 min
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 o…
Ep 51 | Losing Fat, Park Fights, and Trumpercise
May 23, 2017 • 57 min
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 a…
Ep 50 | Sugar Water, Poop Talk, and Caffeine
May 16, 2017 • 50 min
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, S…
Ep 49 | Is Organic all that Great
May 9, 2017 • 46 min
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…
Ep 48 | Are You Ready to Ramp up Your Training?
May 2, 2017 • 63 min
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 bas…
Ep 47 | Zombies, Reality TV, and Will Running Extend Your Life?
Apr 25, 2017 • 49 min
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…
Ep 46 | Toxins, Coconut Water, and Whole Foods Hate Mail
Apr 18, 2017 • 53 min
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 Faceboo…
Ep 45 | Be Advised - We’re Talking about the Keto Diet
Apr 11, 2017 • 58 min
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 explor…
Ep 44 | Sabrena Prefontaine, Sex Sells, and ACTUALLY losing 20 pounds
Apr 4, 2017 • 52 min
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 fit…
Ep 43 | Standing Desks, Stretching Disputes, and Hormones
Mar 28, 2017 • 58 min
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 t…
Ep 42 | Gather ‘Round the Campfire, Uncle Scanny’s Got Something to Say
Mar 21, 2017 • 47 min
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 a…
Ep 41 | Does Soreness Indicate a “Good Workout”?
Mar 14, 2017 • 50 min
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 …
Ep 40 | Let the Kids Have Their Emojis
Mar 7, 2017 • 44 min
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 …
Ep 39 | Stop Blowing Cigarette Smoke in Your Kid’s Face and Other PSA’s
Feb 28, 2017 • 52 min
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 sl…
Ep 38 | Mobility, Toxins, and Colonoscopy Prep
Feb 21, 2017 • 58 min
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 an…
Ep 37 | Scanny’s an Anti-Vaxxer
Feb 14, 2017 • 48 min
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 populatio…
Ep 36 | Frida Kahlo and Free Weights
Feb 7, 2017 • 49 min
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…
Ep 35 | Are You an Exercise Non-Responder?
Jan 31, 2017 • 56 min
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 peop…
Ep 34 | Best of Tonos - Calorie Bomb
Jan 24, 2017 • 34 min
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 reasona…
Ep 33 | I Can’t Even…Exercise
Jan 17, 2017 • 53 min
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). …
Ep 32 | Quesadilla Food Prep
Jan 10, 2017 • 53 min
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 abou…
Ep 31 | Was 2016 THAT Bad?
Jan 3, 2017 • 47 min
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 …
Ep 30 | New Year Old You
Dec 27, 2016 • 51 min
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 c…
Ep 29 | Like Tinder, but with Broccoli and Mom Blogs
Dec 20, 2016 • 44 min
The show opens with a weird metaphor about dating apps and health news. Despite a spotty intro, Sabrena and Matt return to the original format - clickbait and listener questions. Today, we attack mom blogs. Specifically, some pseudo-scientific advi…
Ep 28 | 2017 Fitness Trends and We Interview Each Other
Dec 13, 2016 • 60 min
Sabrena and Matt take the first half of the show to interview each other about their respective careers. We learn about what it really takes to make it in the industry. Next we turn to 2017 - resolutions, products, and trends. We dig into virtual t…
Ep 27 | Everything You Ever Need to Know About Exercise
Dec 6, 2016 • 63 min
Looking ahead to 2017, we’re on the lookout for silly workout products and routines. In this episode, Sabrena and Matt deliver a user’s guide to exercise. It is our belief that everyone should have a basic understanding of how different types of exerci…
Ep 26 | Getting Your Significant Other to Work Out and Other Things That Offend Everyone
Nov 29, 2016 • 62 min
Sabrena opens the show giving us an update on her current goal of dropping a few pounds. We go on to chat about strength vs. weight, acro-yoga, and pilates. We explore a few of the interesting branches of fitness, specifically Pilates and Hot Yoga….
Ep 25 | I Don’t Have Time to Work Out. Oh, and Ovary Stuff.
Nov 22, 2016 • 53 min
Matt and Sabrena open the show sharing some of Sabrena’s health history and Matt’s experience working as a lab rat. They move on to chat about a recent podcast they heard related to the placebo effect being somewhat more effective than we previously be…
Ep 24 | Autism Mythbusting PT 2 - the Nick Cage edition
Nov 15, 2016 • 61 min
In the second of a 2 part series, we’re joined once again by Jason Travers. We chose to bring Jason into the studio after coming across his paper “Evaluating Claims to Avoid Pseudoscientific and Unproven and Unproven Practices in Special Educ…
Ep 23 | Autism Mythbusting
Nov 8, 2016 • 54 min
This week Sabrena and Matt are joined by regular guest Professor Billy and EXTRA special guest Jason Travers to discuss his work in the field of special education research - specifically Autism. We chose to bring Jason into the studio after comin…
Ep 22 | The CrossFit Show and Sabrena’s Intervention
Nov 1, 2016 • 78 min
Celebrity guest, Professor Billy, is back on the show to drop some Skorupski showers. Scanny starts off the show recounting a presentation he recently gave on CrossFit. This leads us to spend a good deal of the show chatting about the good and bad of C…
Ep 21 | The Trust Tree and Listener Questions
Oct 25, 2016 • 39 min
Sabrena flips the script on Scanny early in the show and shit gets vulnerable. We chat about Kaizen and some not-so-Kaizen moments in our respective fitness journey. The rest of the show is dedicated to super-fan listener questions. Specifically, relat…
Ep 20 | Kaizen Millennials and One for Us
Oct 18, 2016 • 41 min
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 p…
Ep 19 | The Doctor is In PT II
Oct 11, 2016 • 54 min
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 pat…
Ep 18 | The Doctor is In PT I
Oct 4, 2016 • 54 min
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 t…
Ep 17 | Words Matter
Sep 27, 2016 • 52 min
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 composi…
Ep 16 | Gaining Weight on Paleo
Sep 20, 2016 • 55 min
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 rela…
Ep 15 | Wearable Technology
Sep 13, 2016 • 53 min
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…
Ep 14 | The Injury Episode
Sep 6, 2016 • 50 min
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 to…
Short | Things We Deux
Sep 2, 2016 • 15 min
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.
Ep 13 | Stretching, Flossing, and the Things We Do Without Evidence
Aug 30, 2016 • 61 min
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 tak…
Ep 12 | Long Time First Time - Listener Questions
Aug 23, 2016 • 51 min
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.
Ep 11 | Probably the Most Ridiculous Thing We’ve Ever Done
Aug 16, 2016 • 46 min
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…
Ep 10 | Failure is an Option
Aug 9, 2016 • 48 min
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 i…
Ep 9 | Hugging Pokemon, Booze, and Abs
Aug 2, 2016 • 49 min
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 po…
Ep 8 | Intelligent Intensity, Intermittent Fasting, and Some Weird Sh%^
Jul 26, 2016 • 44 min
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 rega…
Ep 7 | More BMI, Cross Training, and Body Composition
Jul 19, 2016 • 56 min
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 performanc…
Ep 6 | B.S. Mass Index
Jul 12, 2016 • 44 min
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 e…
Ep 5 | Perception is Reality
Jul 5, 2016 • 47 min
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…
Ep 4 | Pee-No-Grigio
Jun 28, 2016 • 42 min
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, wh…
Ep 3 | The 1-Minute Workout
Jun 21, 2016 • 49 min
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.
Ep 2 | The Biggest Loser, Your Metabolism, and Lipstick
Jun 14, 2016 • 48 min
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 …
Ep 1 | Welcome to the Tension
Jun 7, 2016 • 21 min
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!
THR | Ditch the Gym, Grab Some Wine
May 31, 2016 • 46 min
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 “scien…
THR | Which is more dangerous - CrossFit or Statistics?
May 24, 2016 • 49 min
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 …
THR | Does Red Meat Cause Cancer?
May 17, 2016 • 37 min
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 “stud…
THR | A Vital Sign
May 10, 2016 • 34 min
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 ap…
THR | Are you in the 3%?
May 3, 2016 • 30 min
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 …
THR | What type of gym is right for you?
Apr 26, 2016 • 42 min
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 “c…
THR | Thank You For Sitting
Apr 19, 2016 • 44 min
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-…
THR | Truth in Advertising
Apr 12, 2016 • 34 min
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…
THR | Calorie Bombs
Apr 5, 2016 • 33 min
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…
THR | How to get Abs this Summer
Mar 29, 2016 • 35 min
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…
THR | Will Exercise Help Me Lose Weight?
Mar 22, 2016 • 31 min
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 chan…
THR | Fad Diets Pt. 3
Mar 15, 2016 • 35 min
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 …
THR | Fad Diets Pt. 2
Mar 8, 2016 • 24 min
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 …
THR | Fad Diets Pt. 1
Mar 1, 2016 • 25 min
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 …
THR | Let’s Grab a Drink
Feb 23, 2016 • 29 min
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 enjo…
THR | Do WORK part II
Feb 16, 2016 • 31 min
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 har…
THR | Do WORK pt. I
Feb 9, 2016 • 21 min
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 c…
THR | Coaching behavior change
Feb 2, 2016 • 27 min
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 so…
THR | The mental health episode
Jan 26, 2016 • 29 min
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 dialo…
THR | 2016’s Top Fitness Trends
Jan 19, 2016 • 22 min
Coaches Matt and Sabrena sit down at the mic to chat about all the good, funny, and downright ridiculous trends we’ve seen in fitness. All in all, we’re excited about what’s on the horizon.
Find Yourself In Open Gym
Jan 12, 2016 • 25 min
Open Gym is a great time to make #gainz, if you have a solid plan and don’t bite off more than you can chew. In this episode of The Hill Radio we discuss making the most of Open Gym by: using this time as a tool for self exploration (not self mutilatio…
THR | Year in Review and State of The Hill
Jan 4, 2016 • 21 min
2015 was the year of positivity for me personally and for The Hill. 2016 will certainly carry on this same theme of positivity. However, it’s this year that I’m especially interested in seeing what Service can achieve both in our fitness and profession…
THR | Will lifting weights make me bulky?
Dec 28, 2015 • 32 min
Coaches Matt and Sabrena dive into the science of what it actually takes to bulk up from lifting weights. I’m going to let you in on a little secret: It’s REALLY hard to get bulky from strength training. Chances are compound strength movements aren’t t…
THR | NutritionNOW
Dec 22, 2015 • 26 min
Coaches Matt and Sabrena dive deep into what it actually takes to develop lasting, sustainable nutrition habits to support your performance and goals. Dig in!
So you just finished fundamentals…
Dec 15, 2015 • 22 min
Our Fundamentals program, lead by Coach Josh Snyder, won a Pitch Best Of Kansas City award, “Best Workout for Anyone Who Hasn’t Worked Out in, Like, a while.” In this episode of The Hill Radio we talk about how to transition out of Fundamentals and …
Kate Spry: December Featured Athlete
Dec 8, 2015 • 24 min
Today on the Hill Radio we talk to Doctor of Veterinary Medicine, Kate Spry. Kate is one of the hardest working and humblest athletes at The Hill, you’re gonna love learning her story. In this conversation we cover: how to take care of your pets, how t…
WOD To Expect From Your Workout
Dec 1, 2015 • 18 min
Coaches Josh and Kyle take a look at the cycle we just finished and what’s on the horizon. In this episode you will learn more about: the results of our most recent squat cycle, the Olympic weightlifting cycle coming up, how to learn how to coach yours…
How to know if an exercise program is worth your time
Nov 24, 2015 • 26 min
A gym membership is not going to help you reach your goals. Contracts probably won’t do the trick either. Neither will toys, tricks or textbooks. To reach your goals you need an exercise program. Perhaps you call it a training protocol, a movement prac…
Adam Orr: Ironman
Nov 17, 2015 • 26 min
On today’s episode of The Hill Radio we chat with Adam Orr about completing his first Ironman. We will get all the nitty gritty details on training, race day and recovery. And you will learn some tips and tricks for taking on your first endurance race …
I’m in the business of busy-ness
Nov 10, 2015 • 31 min
We all lead very busy lives. But our lives shouldn’t be controlled by our to-do lists. In this episode of The Hill Radio Coaches Matt Scanlon and Kyle J Smith discuss how to optimize your waking hours by being the master of your domain. You will learn:…
Stay focused, on yourself.
Nov 3, 2015 • 17 min
Coach Matt has been offering goal setting sessions for over a month now. He has met with many members of The Hill Family to talk about their future, aspirations, worries and questions. Thank you to all of the athletes who have taken part, Matt hopes th…
Turn the Mic: Fitness in too many words
Oct 20, 2015 • 34 min
Long time listener, first time questioner Hunter turns the mic on Coaches Matt and Kyle to ask all the questions you are too scared, too polite, or too smart to ask. You will learn nothing or: how to go from zero to gyro, how CrossFit will make you…
October Featured Athlete: Lydia Friz
Oct 13, 2015 • 15 min
Lydia has been an important part of our community these past two years. She is a committed athlete who has come a long way since joining. In this episode she discusses: how she found CrossFit after dealing with injuries and mobility issues in boxing, h…
I Heart Olympic Weightlifting
Oct 6, 2015 • 27 min
Coaches Matt and Kyle go total fanboy on the Olympic lifts: the snatch and clean and jerk. You will learn: why any athlete can improve their game by Olympic weightlifting, how to enjoy the journey of a career in Olympi weightlifting, how the snatch and…
Goals - How, Why, and When.
Sep 29, 2015 • 35 min
Coach Matt is now offering goal-setting sessions to help you become successful as efficiently and enjoyably as possible. In this episode you will learn how to set goals that you can actually stick to, why you need to goals to lead a long, fulfilling li…
Turn the mic with Alex Darr on CrossFit for the Competitor: Part II
Sep 22, 2015 • 34 min
Member Alex Darr turns the mic on Coach Matt Scanlon to learn more about his new home, The Hill. They discuss: How to use your results from Wodify to drive training, Using the barbell as a conditioning tool, How do we determine weight percentages in WO…
TGIF 9.18.15. Everything you need to do to get white, healthy teeth
Sep 18, 2015 • 10 min
Today we talk to Matthew Foster, DMD, about how to keep your teeth white and healthy. Topics include: why you should brush your teeth twice and floss everyday, tools that work and those that don’t, folksy teeth care that you should pass on, the benefit…
Turn the mic with Alex Darr on CrossFit for the Competitor: Part I
Sep 15, 2015 • 30 min
Member Alex Darr turns the mic on Coach Matt Scanlon to learn more about his new home, The Hill. They discuss: History of CF programming & main site, History of CFMH Programming, For whom do we program?, How do we use data to adjust programming?
Training the whole person.
Sep 8, 2015 • 33 min
Coaches Matt and Sabrena detail how you can get the most out of your workouts by training your mind, body and soul. In this episode you will learn: how to make exercise a sustainable habit, the importance of rest and recovery, how to sleep better and r…
September Featured Athlete: Garrett Gilbert
Sep 1, 2015 • 13 min
We are so excited to introduce you to our September Featured Athlete: Garrett Gilbert. Garrett is a full time med student who also competes in local CrossFit competitions. In this episode you will learn how he handles his busy schedule and why he choos…
How to CrossFit (well) for a long, long time: Part Two
Aug 25, 2015 • 29 min
We all want to be healthy and happy into our Golden years, is CrossFit the best way to get you there? Coaches Matt and Kyle think so, and they’re here to show you how. This episode is a bulky one so get ready to dive in the deep end and learn: How you …
How to CrossFit (well) for a long, long time: Part One
Aug 18, 2015 • 28 min
We all want to be healthy and happy into our Golden years, is CrossFit the best way to get you there? Coaches Matt and Kyle think so, and they’re here to show you how. This episode is a bulky one so get ready to dive in the deep end and learn: How …
Featured Athlete: Leah Huddleston
Aug 13, 2015 • 12 min
Introducing Iron Hill Athlete, Leah Huddleston.
Do you need a massage? Check out Dark Horse Massage.
Aug 11, 2015 • 26 min
Today we talk with the man with the magic hands, Jeremy Collum of Dark Horse massage, about making you feel and perform better. We cover: aches and pains, knots in your muscles, foam rolling lacrosse balls and rumble rollers (aka myofascial release), p…
How to fail in the gym
Jul 30, 2015 • 30 min
Coaches Matt, Sabrena and Kyle discuss mistakes they have made in the gym and how they have made the most of every situation. Your time in the gym is precious, learn how to optimize each met con, make huge strength gains regularly and make every group …
How to do CrossFit during a pregnancy
Jul 23, 2015 • 7 min
Our July Featured Athlete, Elise Hubbard, talks about her experience of doing CrossFit while pregnant.
Meet Stephanie Orr, DPT, and CrossFit Coach Extraordinaire
Jul 21, 2015 • 16 min
Stephanie Orr is probably already one of your favorite coaches, but did you know that she is also a physical therapist? Stephanie’s speciality is spinal cord injuries… we all have a lot to learn to become safer, more effective humans.
The other 23 hours of the day
Jul 14, 2015 • 27 min
Coaches Matt, Sabrena and Kyle discuss how to optimize the other 23 hours of the day to make the most of your time in the gym and how to lead a fit and healthy lifestyle that you can truly enjoy.
What we eat and why we eat it, Part 1.
Jun 30, 2015 • 24 min
Matt, Sabrena and Kyle dive deep into building a healthy mindset around food, how to eat well with a busy schedule, and making delicious habit changes that truly stick.
What we eat and why we eat it, Part 2.
Jun 30, 2015 • 28 min
Matt, Sabrena and Kyle dive deep into building a healthy mindset around food, how to eat well with a busy schedule, and making delicious habit changes that truly stick.
The Hill Radio with Miles Metschke: Using CrossFit to overcome fear, manage diabetes & conquer life
Jun 26, 2015 • 24 min
Memorial Hill OG Miles Metschke rocks the show with tons of great insight into making the most of every WOD.
How to do a proper warm up
Jun 23, 2015 • 23 min
Half-assing a warm up is all fun and games until you get hurt by going too hard, too fast. And while you may not get injured, you may leave money on the table by not making the most of your warm up time. Learn how to avoid these costly mistakes, now.
How to start an exercise routine that sticks
Jun 16, 2015 • 32 min
Coaches Matt Scanlon and Sabrena Merrill discuss finding an exercise routine that works for you for a long, long time. They go over the stages of change, sustainability and how to overcome common obstacles that throw us off track.
June’s Featured Athlete: Megan Sheeley
Jun 11, 2015 • 7 min
Get to know Megan Sheeley: CrossFitter, Orthoptist and Awesome Human Being.
Are you fit enough for Olympic weightlifting?
Jun 9, 2015 • 25 min
Olympic weightlifting is a sport practiced by hundreds of thousands and mastered by none. Are you giving it the time and respect it deserves? We dive deep into what it takes to hit PRs in the snatch and clean and jerk while also improving in CrossFit.
No pain, no gain?
Jun 2, 2015 • 25 min
Coaches Josh, Matt & Kyle discuss what sort of pain is good for you, and differentiate tweaks from injuries. If you’re feeling banged up, listen now.
Take your golf game to the next level with Janine Young
May 26, 2015 • 33 min
Janine Young is a Titleist Performance Institute Certified Golf Fitness Professional with over 15 years of experience helping golfers take their game to the next level. She has worked with professionals like Tom Watson and Phil Michelson and now spends…
On competing in CrossFit, 2000 calorie breakfasts and the circus
May 19, 2015 • 27 min
Sabrena, Matt and Kyle discuss what it takes to specialize in a sport and dive deep into CrossFit and aerial silks. If you’ve been looking to take your performance goals more seriously, this episode is for you.
Matt Scanlon wants to help Kansas City become fitter
May 11, 2015 • 22 min
Matt Scanlon introduces the new community wide initiative: Move KC. Do you want to be an ambassador for fitness and healthiness in your community? Listen up to learn how you can make KC a better place to live.
The Hill Radio with Christina Crumpecker, MD
May 5, 2015 • 30 min
Christi is a family medicine doctor with a heart of gold. As you get to know Christi through this episode, take note of why and how she takes care of herself so that she can take care of others. In order for her to make her patients her number one …
The Hill Radio with Blake Miller, Entrepreneur and Partner at Think Big
Apr 22, 2015 • 25 min
Blake Miller is a very successful entrepreneur who now spends most of his time helping other entrepreneurs succeed with the team at Think Big. Blake is also a fan of professional wrestling, a CrossFitter and part of an award winning competitive bar…
The Hill Radio with April’s Featured Athletes Danya & Kali Foster
Apr 21, 2015 • 13 min
Danya & Kali Foster are shining examples of awesome CrossFitters. They are welcoming & kind, adventurous & hard-working and always quick to make new friends. Have fun getting to know Danya & Kali Foster.
The Hill Radio with Aimee Anaya Everett of Catalyst Athletics
Apr 14, 2015 • 24 min
Coach Vanessa Geer, our Iron Hill women’s only weightlifting coach, is excited to introduce you to Aimee Anaya Everett of Catalyst Athletics. Aimee is a national level weightlifter, a very successful coach and encourages and inspires athletes around th…
The Hill Radio with Cole Storer: On doing gymnastics in preschool, sleeping in the linen closet and ugly muscle ups
Apr 7, 2015 • 44 min
Cole is a lifelong gymnast and a gymnastics coach. We have a lot to learn from his transition into CrossFit and his insights into what it takes to make it to a very high level in the sport of gymnastics. If bodyweight movements aren’t your strong suit …
Coaches’ Corner: Matt Scanlon and Kyle J Smith on WODing ‘til your deathbed, infinite spiderwebs and what to do when CrossFit sucks
Mar 31, 2015 • 29 min
Coaches Matt Scanlon and Kyle J Smith take a long, hard look at what a sustainable approach to CrossFit looks like in the real world, and how to enjoy every workout for what it can be: the best hour of your day. Links mentioned in the episode: http…
The Hill Radio with Maggie Scanlon: On being walnut-proof, triathlons and always having a strong finish
Mar 23, 2015 • 39 min
Today Maggie Scanlon sits down with Coach Kyle to discuss the sport of triathlon and how CrossFit and strength training is essential to her exceeding in endurance sports. I highly recommend you check this episode out if you are gearing up for any races…
How strong do I need to be?
Mar 17, 2015 • 18 min
Today we investigate how strong we need to be in order to lead a long, satisfying life. Kyle Smith interviews world class powerlifter JP Price, Riley Mahn, PT DPT, strength and conditioning coach Josh Snyder, Kayden Howard and Adam Orr to get their tak…
The Hill Radio with Eduardo Quintero: On cupcaking, baloncesto and honing your competitive edge
Mar 10, 2015 • 32 min
Eduardo Quintero played point guard for the National Team of Mexico and professional basketball in Germany. He will occasionally drop in as a ringer in recreational leagues, but for the most part, his competitive career is over. In today’s podcast we …
March Featured Athlete: Jay Fleer
Mar 5, 2015 • 14 min
Meet Jay Fleer: father, husband, police detective, CrossFitter and The Hill’s Featured Athlete for the month of March! We had a great time getting to know Jay and think you will too. Enjoy!
On rolling around on the floor with your kids, smoking meat and putting others before yourself
Mar 3, 2015 • 32 min
Today we speak with Mark Nuss, CrossFit Memorial Hill’s February Member of the Month. Mark is a father, a husband, a banker and a very active part of our community . His commitment to a healthy lifestyle is commendable, we all have a lot to learn from …
On coaching youth soccer, bringing the best out of others and your local pub
Feb 24, 2015 • 41 min
Adam Lamb, soccer coach and member of CrossFit Memorial Hill, fills us in on growing up in England, the joy of coaching soccer and nurturing a love of the game in the next generation. Adam is the Women’s Assistant Coach at Avila University and Head …
On b’s’n, why women do CrossFit and you, the exercise machine
Feb 10, 2015 • 26 min
Sabrena, Matt and Kyle discuss the evolution of fitness as it pertains to women and why you should be happy with your 8 minute Fran time.
On fitness as meditation, yoga and why dogs are better than everything else
Feb 3, 2015 • 27 min
Coach Jaime Lytle sits down with Kyle to discuss how yoga is a wonderful complement to CrossFit and why dogs are awesome.
On being 15 going on 29, mint oil and believing in yourself at any age
Jan 27, 2015 • 27 min
Sabrena, Matt and Kyle discuss the importance of being fit at any age, how to enjoy every minute of your life and how to overcome your biggest obstacle: you.
How workouts work and why you should too - Part 2
Jan 20, 2015 • 17 min
Matt, Sabrena and Kyle discuss the programming at CrossFit Memorial Hill. This episode is for exercise rockstars, nerds and anyone who wants to know more about the art and science of group training.
How workouts work and why you should too - Part 1
Jan 13, 2015 • 17 min
Matt, Sabrena and Kyle discuss the programming at CrossFit Memorial Hill. This episode is for exercise rockstars, nerds and anyone who wants to know more about the art and science of group training.
On family, pizza hangovers and feeling powerful
Jan 6, 2015 • 25 min
Coach Brianna Walters shares her story, tells us of the importance of a healthy family and gives us the secret to getting better at CrossFit, forever.
On strength, powdered peanut butter and swimming like a rock
Dec 30, 2014 • 29 min
Coaches Al Lampier and Josh Snyder fill us in on their new specialty classes: Iron Hill and Strength Club. To sign up follow this link, click on programs and find the class you’re interested in.
How to join CrossFit Memorial Hill
Dec 23, 2014 • 26 min
Fundamentals Coach Josh Snyder leads us through the process of joining the Hill and give you tips on making your first few months awesome.
The History of CrossFit Memorial Hill
Dec 16, 2014 • 25 min
Learn where it all started and what being a CrossFitter means to Owner and Coach, Matt Scanlon.