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Kanna Fitness Radio

Kanna Fitness Radio

By Kanna Fitness
All things fitness, nutrition, and in between. Kanna Fitness is located in Ambler, PA and is dedicated to getting everyday people fit for life.
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Currently playing episode

Ep. 37 - EC Synkowski and the 800g Challenge

Kanna Fitness Radio

Ep. 67 - Chuck Bennington: Gymnastics Course
Kanna Fitness (Ambler, PA) is hosting The Gymnastics Course ( on Dec. 11-12, 2021. Chuck comes back on our show to talk more about the course and what to expect.  If you want to learn how to utilize the information and methodology of Gymnastics, and Body movement to augment your training and/or coaching, this is for you! All levels are welcome. 
December 01, 2021
Episode 66: Matt Della Valle
Matt Della Valle is Chief Fitness Officer at NCFit and Founder of Last Port Coffee. Chris and Matt dive into all things coaching, fitness, gym experience, and doing the little things in life to be prepared for bigger things.  You can find out more information about Matt at and
October 26, 2021
Episode 65 - Pat Durante on Running 100 Miles under 24 Hours
Pat Durante is a member of our 5:30 am class and an ultra trail runner. He recently completed his third 100-mile race and gets on the podcast to talk about his experience, what he's learned along the way, and even tips for beginners who are looking to start running in general.    His blog can be found at
October 12, 2021
Ep. 64 - Nathan Holiday: Learning, Deep Work, and Productivity
Nathan Holiday (founder of The Level Method) joins Chris to talk about all things related to productivity, the process of learning and iterating, and deep work. If you want to learn some tips and tricks to getting things done, this one is for you!
September 07, 2021
Ep. 63 - Robb Wolf: LMNT Electrolytes, Sacred Cow, and Sustainability
Robb Wolf joins Coach Chris to talk about a variety of topics including electrolytes, hydration, sustainability, veganism, and more. Check out the links below to learn more about Robb and his work.
August 31, 2021
Ep. 62 - Tim Trainor: WHOOP
Product Manager, Tim Trainor, from WHOOP joins Coach Chris to talk about all things strain, recovery, and sleep. To get a WHOOP and support Kanna, visit to get $30 off your membership.
August 24, 2021
Ep. 61 Greg Everett on Being Tough
Chris sits down with Greg Everett, the founder of Catalyst Athletics and author of "Tough: Building True Mental, Physical and Emotional Toughness for Success and Fulfillment." They discuss the early days of CA & Greg's journey to becoming "Tough." www.Kanna.Fit
April 05, 2021
Ep. 60 - Perrin Behr: Training Think Tank & Remote Coaching
Perrin Behr of Training Think Tank & Coach Chris discuss her start in Fitness, & the transition from a 9 to 5 into remote coaching!   Learn more at www.Kanna.Fit
March 30, 2021
Ep. 59 - Kanna Local - The Noble Bear Salon
In the first edition of Kanna Local, Coach Chris sat down with the owner of The Noble Bear Salon, Katie! They discuss pursuing passion, elevating business, and life during the pandemic with kids!  The Noble Bear Salon: Kanna Fitness: www.Kanna.Fit
March 16, 2021
Ep. 58 - Gavin Young: The Phoenix & Sobriety
Coach Chris sits down with Gavin Young, the senior partnership & engagement manager of The Phoenix, and discuss how The Phoenix has helped him and those seeking sobriety!
March 02, 2021
Ep. 57 - Addiction & CrossFit with Ryan Samson
Coach Chris sits down with Ryan Samson, a sports photographer and former addict, as they discuss his journey to overcome addiction and how CrossFit and the community played a role.  www.Kanna.Fit
February 16, 2021
Ep. 56 - 2020: A Year In Review
Coach Chris & Coach Nate sat down to discuss a year for the history books....2020. Listen along as they discuss what they've learned and how they've grown over the year!
February 02, 2021
Ep. 55: Healthy Habits & Nutrition Q&A
Coach Chris & Kanna Nutritionist, Kathleen, discuss ways to develop healthy habits and answers some of your questions!  Interested in learning more? Book your intro by visiting us at !
January 17, 2021
Ep. 54 - Best Gifts For CrossFitters
When you're in a pinch to find the perfect gift for the Fitness Friend in your life, Coach Chris & Coach Nate are here to help. Take a listen and review our holiday survival guide!
January 06, 2021
Ep. 53: Modify, Modify, Modify
Coach Nate and Coach Chris discuss the importance of modifying workouts, listening to your body, and not being ashamed to modify whether your new or having been working out for years!   Interested in learning more? Book your into for remote or in-person training by visiting us at www.Kanna.Fit
December 30, 2020
Ep. 52: Base Camp
Coaches Chris & Justin discuss the importance of going through Base Camp, or any other type of introduction course, before entering group classes!
December 16, 2020
Ep 51 - The Weight Gain Nutritionist, Emily Bergey!
Join Coach Chris & Coach Nate as they sit down with The Weight Gain Nutritionist, Emily Bergey!
December 01, 2020
Ep. 50 - CrossFit Gear: Knee Sleeves, Belts, Lifters, and More
Coach Nate and Coach Chris go over the common gear found in a CrossFit gym and why you may or may not want to use gear. For the video version, check out
November 10, 2020
Ep. 49 - Get to Know Coach Steph; Coaching Kids and Teens
In this episode, we introduce Coach Steph, our newest staff member! With a long history of olympic weightlifting and specializing in coaching kids, we're very excited to use her expertise at Kanna. In this episode, we go over Steph's fitness history, how she went through a gastric bypass, lost over 100 pounds, but then gained it back, and found CrossFit. We also go over considerations for coaching kids and teens and how they're similar, yet different than coaching adults. 
September 22, 2020
Ep. 48 - Get to Know Coaches Nate, Justin, and Hack
This is an episode that we recorded pre-COVID-19 so you can get to know our newest staff members: Coaches Nate, Justin, and Hack. Enjoy!
June 23, 2020
Ep. 47 - Carl Paoli: Fear, Ego, and Ikigai
On this podcast, Coach Chris talks with Carl Paoli who is best known for being the gymnastics expert in the early days of CrossFit, but as you'll find out there are many more dimensions to Carl. We talk about fear, ego, meditation, feeling alone, the Japanese concept of "ikigai," the 60% rule, his two advisors "ROI" and "Joy," and more.
February 06, 2020
Ep. 46 - Chuck Bennington: Coach Like You Mean It
own your stuff and find a coach addiction and ownership CLYMI pet peeves coaching role of coach BEING ENGAGED “it’s not about me, it never was, it never will be” progressions vs substitutions vs scales pyramid of caring and tools lots of caring coaches that can’t make money “if it’s not a fuck yeah it’s a no!” in terms of being a coach  “they don’t know me, they don’t love me, they don’t trust me” how to show you care? volunteer hundreds of hours at a middle school PE program GPP vs. strength + metcon books: How to win friends and influence people thinking fast and slow atomic habits captivate conscious coaching using story brand as a coach bad experiences at cf gym franchises - Mcdonald’s Is a franchise - did you have the best burger of your life there? no selling people on your gym is qualifying them for you or recommending them elsewhere coaching template
December 24, 2019
Ep. 45 - Nathan Holiday: The Level Method
We talk with Nathan Holiday, founder of The Level Method ( and talk about how layering on a color belt system to CrossFit helps beginners understand that there are progressions for different areas of fitness and also helps CrossFitters WANT to work on their weaknesses. 
December 05, 2019
Ep. 44 - Chris Irvin, The Ketologist: The Keto Diet and How to Start
Chris Irvin also known as The Ketologist is a nutrition researcher, writer, and educator. He holds a Master’s Degree in Exercise and Nutrition Science and is currently the education manager for Perfect Keto. He and Dr. Anthony Gustin wrote the book "Keto Answers." In this episode we cover: What is keto? How would you describe it to a lay person? How do you measure ketones? Benefits of keto? Therapeutic for diabetes and Alzheimers cognitive edge Gluconeogensis Macro ratios Nina Teicholz “Big fat surprise” How to start keto? Electrolytes Dangers of keto Women and low carb keto and CrossFit need carbs for muscle gain (cyclic keto?) exogenous ketones thoughts on documentary Game Changers?  What are your thoughts on the Impossible Burger? What books would you recommend most people read?  What are you currently geeking out on? What’s on your bucket list?
November 12, 2019
Ep. 44 - Michael Cazayoux: Addiction, Vulnerability, and Future Parenting
Michael Cazayoux is a 2x CrossFit Games winner on Team Hack's Pack UTE, founder and podcast host of Brute Strength, and co-owner and podcast host of Working Against Gravity. We talk about: -growing up "with" Harry Potter --heroine addiction as a teenager and recovery -CrossFit and the CrossFit Games -spinal fusion -leaving a prestigious strength and conditioning job to start a business -Mindset -Vulnerability -how he chooses the people to be around -parenthood -living abroad for 8 weeks -books he recommends -bucket list items -things he's geeking out on
October 17, 2019
Ep. 43 - New Nutrition Program
Coach Rachel and Coach Chris talk about Kanna's revamped nutrition program and what it entails. It works as a stand-alone option (no, you don't have to workout here) or an add-on to your CrossFit membership. We also now do corporate nutrition challenges! Find out more:
September 26, 2019
Ep. 42 - Katelyn Mathe: Baker to Realtor and Getting Married in Iceland
We are starting a new series where we interview members of CrossFit Kanna and hear their story. Katelyn Mathe grew up thinking she was going to be a baker but then found a passion for real estate. We talk about things you should know before buying or selling a home, how she got into CrossFit, and how she almost eloped to Alaska, but instead got married in Iceland. 
July 26, 2019
Ep. 41 - Coach Fox: Quitting Her Corporate Job to Live Her Perfect Day
Coach Fox wears a bracelet that reminds her, "Actually, you can." After being in the corporate role for years, she realized that path wasn't leading towards her perfect day so she quit and is now at Kanna full time. Listen to our latest podcast to hear more about that decision and more! 
July 18, 2019
Ep. 40 - Dr. Alex Stoner of Core3PT: Pelvic Floor Dysfunction
We talk all things pelvic floor with Dr. Alex Stoner from Core3PT and how pelvic floor dysfunction (like peeing yourself while jumping rope) is common, but not normal and it CAN be treated! For more information, go to:
July 02, 2019
Ep. 39 - Kanna Origin Story - part 2
Coach Lam and Coach Chris continue from part 1 talking about the origins of Kanna. They talk about what they did before the doors opened, how the name and logo came about, the most expensive piece of "equipment," and more.
June 18, 2019
Ep. 38 - Kanna Origin Story - part 1
Chris and Lam talk about the origins of Kanna, specifically: -what career Chris was doing before Kanna and how he started thinking about opening a CrossFit gym -doing research by dropping into 70+ CrossFit gyms -who SHOULDN'T open a business -two major things Chris learned while doing research on opening a box -transitioning to coaching at a different CF gym and starting a photography business -and more
May 14, 2019
Ep. 37 - EC Synkowski and the 800g Challenge
We interview EC Synkowski who runs OptimizeMe Nutrition and created the 800g Challenge where participants are encouraged to eat 800 grams of fruits and veggies per day. We talk about the challenge, nutrition in general, fitness, book recommendations, the carnivore diet, her bucket list destinations, and much more.  #800gChallenge 
March 29, 2019
Ep. 36 - Advice for New CrossFit Coaches
Coach Rachel and Coach Chris sit down to discuss what they would tell a new CrossFit coach and what sets apart good and great coaches. Although they are both CF-L3 certified, this fact has almost nothing to do with what's really important: caring for your members.
March 14, 2019
Ep. 35 - Pregnancy, BIRTHFIT, and Chiropractic with Chiropractic Community Center
We interview Drs. Kristin and Mark Legnola of Chiropractic Community Center about all things chiropractic, pregnancy, postpartum and more. This is a great episode to learn more about what chiropractic is, who it's for, and why you might consider seeing a chiro. Webster Method:
March 01, 2019
Ep: 34 - Get to Know Coach Fox
When did Coach Fox start CrossFit? Is she always so positive? What time does she wake up? How was she proposed to? Does she like vacuum lines in her carpet? Find out the answers to these questions and more.
January 07, 2019
Ep. 33 - Wendy Fry: Dravet Syndrome, Epilepsy, and the Ketogenic Diet
We talk to Wendy to learn more about her daughter who has Dravet Syndrome, a rare form of epilepsy. We also talk about how the ketogenic diet has played a role in her daughter's health and just how stringent they need to be when administering such a diet. To learn more, head to
November 30, 2018
Ep. 32 - Pat Barber: Kids, Knives, and The Craziest Travel Story Ever
In this episode we have the pleasure of talking with CrossFit OG, Pat Barber. We cover everything from his current nutrition and working out; surfing; his own CrossFit story leading up to the Games and beyond; the CRAZIEST travel story you never want to experience; Dad life; his business Warmup and Workout; and giving his kids knives. Enjoy!
October 24, 2018
Ep. 31 - Coach Chris
Dori and Rachel interview Coach Chris and learn more about his background and how he got started with CrossFit!
September 28, 2018
Ep. 30 - CrossFit Games Changes
Coaches Dori and Chris sit down to discuss the major changes coming to the CrossFit Open, Regionals, and Games
September 07, 2018
Ep. 29: Emotional Lifecycle of a CrossFitter
Coaches Rachel and Chris talk about the common ups and downs of starting CrossFit, why PR'ing all the time is common in the beginning, and some warning signs that your CrossFit gym is not a great fit for you
August 24, 2018
Ep. 28: We go to Orange Theory
Coaches Rachel, Dori, and Chris head to Orange Theory (North Wales/Gwynedd) and take a class. We talk about the experience and similarities/differences to CrossFit. Thanks to Coach Lisa for the class!
August 02, 2018
Ep. 27: Lam and his CrossFit Level 1 Course Experience
Lam talks about his experience at the CrossFit Level 1 course. We talk about the type of people that might want to take the course, the general format of the weekend, and more
July 24, 2018
Ep. 26: Chuck Bennington CrossFit Gymnastics
In this episode we chat with Chuck Bennington, lead coach for CrossFit Gymnastics about: -His background in the military and finding CF -CF Gymnastics - shapes and how they translate to weightlifting -Rx = understanding -Being a dad -Books he recommends -Themes of: Vulnerability and Overall wanting to help others
June 15, 2018
Ep. 25 - CrossFit is for Anybody, But Not for Everyone
Coaches Rachel and Chris discuss how CrossFit differs from other fitness routines due to the in-depth coaching and how this means it can be for anybody, but maybe not everyone. Coach Rachel also talks about how CF improved her golf game and her experience at the Adaptive Training Seminar.
May 24, 2018
Ep. 24: Coach Rachel and Gymnastics Specialty Course
In this episode we get to know our newest staff member, Coach Rachel. Rachel talks about being overweight as a teen and finding high intensity exercise to lose the weight, then using CrossFit to change her body composition. We also talk about her recent experience at the CrossFit Gymnastics specialty seminar and the things she took away from that weekend.
May 03, 2018
Ep. 23: Becca N. - Calories and Performance
Becca wanted to lean out and increase performance in the gym, but at 1500 calories, she wasn't eating enough! This episode walks through our process of increasing her calories and the results she has seen in and out of the gym. Some of the effects surprised her!
March 22, 2018
Ep. 22: My Training at 34 - Coach Chris
Taking a page from Robb Wolf, Coach Chris describes his nutrition, sleep, and training habits over the past year. This is also in blog post format at
March 14, 2018
Ep. 21: Q+A: More supps; Career advice; food timing
-supplements preworkout and post workout; rest/Deload weeks; acquiring skills; career advice; injuries and mobility; food timing
February 07, 2018
Ep. 20: Q+A: Breakfast; Pre and Post Workout; Puking and Peeing
Breakfast - what do you do when you get sick of eggs? Weight belt placement? Alternating upper and lower body days? Cheat weekends? Three best mobility exercises? If you could build an athlete ground-up, where would you start? When should you start using pre-workout/other supplements? Nutrition hacks? What or who inspires you as a coach? Hype track? What Games athlete would you want to coach? What would you program for the Open? Favorite/least favorite move? Why do people sometimes puke when they workout? Nervous pees before workout? How often to take rest days? What to do with 10 minutes time after a workout?
January 24, 2018
Ep. 19: Paleo and Zone Nutrition 101
Audio from a nutrition info session we ran in the fall of 2017. For full video, check out our YouTube page!
January 17, 2018
Ep. 18: Jon Dobzelecki: From 400 lbs. to Nutrition Coach
We chat with Jon Dobzelecki from Performing Nutrition and how he went from almost 400 lbs. to nutrition coach. We talk about his time growing up in the States and then Hong Kong; his yo-yo dieting with Weight Watchers, and how a $50 bet in college got him to lose almost 200 lbs, run 2 marathons, start CrossFit, and discover his passion of helping others with nutrition. Find out more at and on Instagram @performingnutrition
January 03, 2018
Ep. 17: CrossFit Kanna’s Holiday Survival Guide
Coach Chris gives some tips on how to stay on top of your training and nutrition through the holiday season
December 14, 2017
Ep. 16: Melissa Hemphill - BIRTHFIT Nutrition and Self-care
This week we talk with Melissa Hemphill: Air Force Captain, Biology professor, wife, mother of 3, and BIRTHFIT Regional Director. We cover topics like nutrition, mindset, and self-care, but so much more including Melissa’s personal life events and struggles.
November 28, 2017
Ep. 15: Dori Fleekop - Hard Work + Adaptive Athlete Seminar
We talk to Dori Fleekop, coach at CrossFit Kanna. We learn about his background and how he went from 205 lbs. to 150 lbs. by simply working for it. We also talk about how he found CrossFit in Europe, how he came to Kanna, and his experience at the CrossFit Adaptive Athlete Seminar and his takeaways for working with impaired athletes.
November 21, 2017
Ep. 14: Nast Whitson - BIRTHFIT Tribe
This week we talk with Nast Whitson, BIRTHFIT Regional Director, CrossFit coach, running coach, and so much more. We talk about having a tribe, her journey from track star, med school to fashion career change, books she likes, being a “pressure releaser,” and more on mindset.
November 14, 2017
Ep. 13: Dr. Lindsey Mathews - BIRTHFIT
We interview the founder of BirthFit, a movement that encourages a state of readiness for expecting mothers by focusing on four pillars: nutrition, fitness, chiropractic, and mindset. Coach Chris recently attended the BirthFit coaches seminar and wanted to spread the word about this powerful movement.
November 07, 2017
Ep. 12: Kyle Bryant - FARA and Positive Outlook
Kyle Bryant is one of the most positive, upbeat people you’ll meet. He also has Friedreich’s ataxia, a degenative neuro-muscular disease. We talk about FARA, CrossFit, and having a positive outlook.
October 31, 2017
Ep. 11: Brad N. - Working Out Injured
One of our members, Brad, joined with an existing shoulder injury. We sit down and talk about both the physical and mental aspects of working out while injured and Coach Chris shares his story, too.
October 24, 2017
Ep. 10: Lam N. - Adversity, Money, Kids
Get to know Lam Nguyen, our General Manager. We talk about everything from immigrating, taking care of siblings, money, school, kids, and even a little CrossFit!
October 16, 2017
Ep. 9: Motivation & Accountability
Lam and Chris riff on motivation, how to stay accountable for nutrition and working out, and a quick recap of the BirthFit seminar
October 06, 2017
Ep. 8: Dr. Jackie Halpern - Sleep Hygiene
Dr. Jackie Halpern specializes in PTSD and sleep hygiene. Here she offers several tactics and best practices to get the sleep you need.
September 29, 2017
Ep. 7: Tips for CrossFit Competition Spectating and Box Etiquette
Lam and Chris talk about what to expect at a competition as a spectator, plus the unspoken rules (until now!) of box etiquette
September 22, 2017
Ep. 6: 10 Tips for CrossFit Beginners
Ten things that people new to CrossFit should (and shouldn't) do.
September 14, 2017
Ep. 5: Jen Fugo - Gluten Free School
Gluten free, protein shake, eczema, leaky gut, auto immune disease, cortisol, eating healthy with family and friends, gluten-free snacks, and more
September 08, 2017
Ep. 4: Dr. Jaime Zuckerman - Anxiety, Stress, Worry, and Parenting
Anxiety, Stress, Worry, and Parenting with clinical psychologist Dr. Jaime Zuckerman
August 30, 2017
Ep. 3: Strength Days, Rest, and Gear for CrossFit
Why do we do strength aka barbell lifts? How much rest should I take between lifts? Belts, shoes, wraps, and sleeves - when should I use them and do I need them?
August 23, 2017
Ep. 2: For time vs. AMRAP workouts in CrossFit
Coach Chris talks about the difference between "for time" workouts and AMRAP workouts and the pros and cons to both
August 16, 2017
Ep. 1: A Cheap, Easy Paleo Meal
Our first episode! Here's a really quick and cheap Paleo dinner for a family of 4
August 10, 2017