The Keoni Show: Recent Episodes
Keoni Subiono
My name is Keoni and this is "The Keoni Show". This podcast will be an audio window into my world. Three elements of my world will be highlighted. Subiono CrossFit episodes will focus on my family, how we are grooming champions and building an empire. CrossFit 2222 episodes will feature members of the gym from all walks of life. And TRANSFORM episodes will consist of past and present athletes who are changing their lives through my successful TRANSFORM challenge. Buckle up and enjoy the show!
In this episode we talk about how long you should rest in between strength training sets. Typically in CrossFit you're always on the go, moving quickly, but when you're doing traditional strength work it's OK to take a longer periods of rest.
We all have nagging injuries or pain that acts up! Listen in to how I coach up Savanna to keep her on track. NO, we're NOT taking the holidays off! LET'S GOOOOO!
We're back with a new SUBIONO CROSSFIT episode. Kulani will be making his debut appearance in the upcoming 2022 CrossFit Games season. But Dave Castro (GM of the CrossFit Games) has announced that they are cutting the the Games athlete roster down from 20 to 10! What does this mean for the Subiono Boyz, especially Kulani. And, how are they handling it? Hit that play button now and join us on this rollercoaster ride!
So many shout outs are in order. As you all know the Ka'eo and Elijah Subiono are competing in this years CrossFit Games. And they couldn't have done it without the support of the family, friends and CrossFit community In this episode we catch up with the boys. You will hear about their training, fears, competition and what they are most excited to do after they win the Games. We also hear about the boys future plans. Including relationships, tattoos and how many kids they plan on having when they get married of course. Elijah's answer will floor you and this may be a warning to the lady he plans on courting. This episode is fun and full of laughs. When these brothers get on the mics, anything goes and everything is said. Enjoy this episode and keep on supporting with the link below.
https://www.gofundme.com/f/subionocrossfit?qid=8ba7e5938bbfbb94ff9fed4e9195a9d5
-Producer Russ
What is the furthest you have ever walked? Maybe, like me you walked over a mile to and from school. And back then you thought that was crazy. Or maybe you have done a marathon. Or maybe a far walk is having to park in the back of the parking lot at Target. Well our guest walked from Austin, TX to New York City. You read that right, WALKED FROM TEXAS TO NEW YORK! Our guest is Peter Young. He is a regular guy who did something amazing. And in the midst of the biggest concert in Austin, Peter had a lifechanging idea. Peter at the time was at a low point of his life and needed positive change. He knew any change wouldn't happen unless he took the first step. And first steps became so important when his epic journey began. This episode for anyone struggling with self worth. Maybe you need a little motivation to get up and make a change. Peters story is for you. All it takes is a good pair of shoes and a positive attitude to get up and go on a walk.
Check out the link to see more about our guest Peter Young. https://www.walktothepark.com/
The Tillman's are back! And this time the stories get crazier. The drinks are flowing and Robin is drinking some cider! Their stories are so good that we had to hit you with a part 2. Big Dave and Robin are breaking down all three of their kids stories and how they reflect both Dave and Robin. Robin shares how emotional she is as her only son is graduating High School in 2021. Dave of course shares some crazy stories he has had in past gyms. Stories Robin can say are factual and she finds absolutely hilarious. But in this episode Robin breaks down how she has gone through many body transformations from three pregnancies and living with Scoliosis. She has tried many different ways to stay healthy and in shape. But it was when she started TRANSFORM, that she found the results she wanted and ways to keep herself motivated. This is a great episode that lets the CrossFit 2222 and Cedar Park members get know their gym owners. Along with you, THE WORLD, hear about how two kick ass people brought CrossFit to Austin, Texas. Enjoy the show!
-Producer Russ
The Big DAWG Dave Tillman is in the house! And he is with some of the teens in his MAD athletes program. But these teens are ramped up. Three of the teens have punched their tickets to the CrossFit games. We have the Subiono teens on the show, along with Aaron Merritt. Keoni and Dave interview the boys. Asking them, how they've come this far? What struggles did they go through on this journey? What they are all nervous about in the coming months? And how is Ka'eo going to win the CrossFit games and date Aarons sister. We are getting real on this episode. Listen closely and you can actually hear when Ka'eo gets super nervous about the surprise guests that drop in to watch the podcast. Keoni and Coach Dave both have fun conducting this episode and are extremely proud of these future champions. Enjoy show!
-Producer Russ
What happens when you put two of the best podcast talkers on one show? You get Dave Tillman, the host of the MADcast podcast dropping in on the Subiono Show to make the ultimate Super Show! This episode steps out of the standard hour long format to revisit a fun story. An origin story Dave Tillman touched on in his very first episode of the MADcast podcast. But this time, Robin Tillman is on this episode to clarify the original story. But not only Is Robin dropping the 411 on Dave and his love for jumping off roof tops. But she is also a successful TRANSFORMer. She shares her experience with the TRANSFORM programming. This episode is nothing but fun with a jaw dropping story on how Dave broke a heart to be with his one true love. Enjoy this episode
-Producer Russ
Our host has created the TRANSFORM challenge. He built successful CrossFit gyms in Hawaii. He moved to Texas to provide and build a good life for his family. And through all this, he has been building champions. 5 champions to be exact. But two are literally days away from punching their tickets to the CrossFit games. This episode is a great reflection on how our host balances being an assistant coach, you read that right, ASSISTANT coach to his sons. And being a father to three teenage boys. Building champions is not just teaching these super athletes how to lift heavy things and run fast. He is helping them eat defeat, learn from loss and win with honor. All while wearing the right underwear. This episode is for the parents who want to raise champions.
-Producer Russ
We are pumping out episodes and our guests keep dropping amazing stories. Our guest is none other than TRANSFORMer Jennifer Hensley. She is a wife and mother of two. And just like all of our TRANSFORMers, is crushing life. Jennifer comes from a non athletic background but stayed close to sports by being a team manager. Little did she know her athleticism would manifest in later years. Jennifer has a great 1st time CrossFit story. A story some people can definitely relate to. Lets just say it ends in tears. I will say this episode is designed for the ladies of the fitness world. She covers her best practices for working out around "that time" of the month. And she's been able to gain this knowledge by using her WHOOP. You don't know what WHOOP is? Jennifer breaks that down in this episode. Or you can click the link below. This episode is so informative and fun. Sit back and learn a little something from our guest Jennifer Hensley!
-Producer Russ
https://join.whoop.com/?fbclid=IwAR1v_OGZuGqOOMKKyQhGark7fH3UcsdblKQjPf1tMj6pIOXWuTxWdoKxnms32E2B1
We are in currently going strong in the CrossFit qualifier. And two out of the three teenage Subiono boys are fighting to punch their ticket to the CrossFit Games. Kulani is one year away from entering officially, but he is putting up major numbers. All while keeping his older brothers on their toes. This episode is one of a kind. Elijah, the oldest of the three is really coming into his own. And you can hear how he is leading the charge in the way he is preparing. But he isn't disclosing all his tips and tricks. Ka'eo, is the the kid with a million dollar smile you can hear through your speakers. He's the love struck secret weapon of the boys. He reveals the best way he does rope climbs. Here is a hint, watch for the superhero landing. You are going to learn so much about these young men. But mothers BEWARE. DO NOT let your kids hear this! And NO it is not because of foul language. One of the boys is anti-vegetables and one is anti-fruit. You will never guess who wont eat what food. ENJOY and ALOHA!
Elizabeth Preston is the first guest on the TRANSFORM edition of The Keoni Show. Liz is a wife, mother, athlete and TRANSFORMer. She has an origin story we can all relate to. A story that starts in North Carolina. Fun fact about North Carolina, when you turn 16, you get a gift. Find out what that gift is in this episode. Our guest covers how she found love in college and how all it takes is a good pair of shoes to start a fitness journey. Liz shares her experiences with Weight Watchers, becoming a mom, her love/hate relationship with Dr. Pepper and much much more. It was as simple as seeing a friend in a tank top that inspired her to try CrossFit. And the rest, you will have to find out in this fun conversation with TRANSFORMer Elizabeth Preston.
Subiono CrossFit - Here is the first episode of the Subiono world. We will cover how the The Keoni Show will be the brand name that will house three different styles of episodes. In this episode I am going to breakdown what it is going to take to build two champions. We are days away from the CrossFit games qualifier, and two of the Subiono boys are ready for war. We are going to breakdown the rankings and who they have to beat to make it to the games. We also cover CrossFit 2222 and the milestone we just hit. CrossFit 2222 in Austin, TX is growing like crazy. We are not only building solid athletes but we are generating a unbreakable community of friends and family. This is only the first of many episodes of what will be a diary of how to TRANSFORM your life. Become INSPIRED by CrossFit friends. And share FAMILY values from the Subionos. Get ready for fun stories, laughs and drama.....the fun drama.
Every story has a beginning. Just like every journey has a starting point. This podcast will cover both. Keoni Subiono Is here with his own podcast to compliment his TRANSFORM challenge program. Keoni has been in the fitness industry for over 20 years. And in those 20 years he has developed a proven strategy when helping his "TRANSFORMers" lives. This program has helped multiple people spanning from various ages, stages of life and physical limitations. In this episode you will hear how the program was born and how many "seasons" of TRANSFORM he has successfully produced. In the coming weeks we will release episodes with past season participants as guests. And key topics pertaining to how YOU can TRANSFORM your life and possibly join the Challenge. So ask yourself as you listen to this podcast, are you ready to take on the 12 week TRANSFORM Challenge?
All TRANSFORM Challenge information can be found at thetransformchallenge.com