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Kanna Fitness Radio

68 EpisodesProduced by Kanna FitnessWebsite

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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Ep. 67 - Chuck Bennington: Gymnastics Course

December 1st, 2021


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 …

Episode 66: Matt Della Valle

October 26th, 2021


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 …

Episode 65 - Pat Durante on Running 100 Miles under 24 Hours

October 12th, 2021


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 …

Ep. 64 - Nathan Holiday: Learning, Deep Work, and Productivity

September 7th, 2021


Nathan Holiday (founder of The Level Method) joins Chris to talk about all things related to productivity, the process of learning and iterating, and …

Ep. 63 - Robb Wolf: LMNT Electrolytes, Sacred Cow, and Sustainability

August 31st, 2021


Robb Wolf joins Coach Chris to talk about a variety of topics including electrolytes, hydration, sustainability, veganism, and more. Check out the …

Ep. 62 - Tim Trainor: WHOOP

August 24th, 2021


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.

Ep. 61 Greg Everett on Being Tough

April 5th, 2021


Chris sits down with Greg Everett, the founder of Catalyst Athletics and author of "Tough: Building True Mental, Physical and Emotional Toughness for …

Ep. 60 - Perrin Behr: Training Think Tank & Remote Coaching

March 30th, 2021


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

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Ep. 59 - Kanna Local - The Noble Bear Salon

March 16th, 2021


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:

Ep. 58 - Gavin Young: The Phoenix & Sobriety

March 2nd, 2021


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!

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Ep. 57 - Addiction & CrossFit with Ryan Samson

February 16th, 2021


Coach Chris sits down with Ryan Samson, a sports photographer and former addict, as they discuss his journey to overcome addiction and how CrossFit …

Ep. 56 - 2020: A Year In Review

February 2nd, 2021


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!

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Ep. 55: Healthy Habits & Nutrition Q&A

January 17th, 2021


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 !

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Ep. 54 - Best Gifts For CrossFitters

January 6th, 2021


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 …

Ep. 53: Modify, Modify, Modify

December 30th, 2020


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!  

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Ep. 52: Base Camp

December 16th, 2020


Coaches Chris & Justin discuss the importance of going through Base Camp, or any other type of introduction course, before entering group classes!

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Ep 51 - The Weight Gain Nutritionist, Emily Bergey!

December 1st, 2020


Join Coach Chris & Coach Nate as they sit down with The Weight Gain Nutritionist, Emily Bergey!

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Ep. 50 - CrossFit Gear: Knee Sleeves, Belts, Lifters, and More

November 10th, 2020


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

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Ep. 49 - Get to Know Coach Steph; Coaching Kids and Teens

September 22nd, 2020


In this episode, we introduce Coach Steph, our newest staff member! With a long history of olympic weightlifting and specializing in coaching kids, …

Ep. 48 - Get to Know Coaches Nate, Justin, and Hack

June 23rd, 2020


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!

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Ep. 47 - Carl Paoli: Fear, Ego, and Ikigai

February 6th, 2020


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 …

Ep. 46 - Chuck Bennington: Coach Like You Mean It

December 24th, 2019


own your stuff and find a coach

addiction and ownership


pet peeves coaching

role of coach


“it’s not about me, it never was, it …

Ep. 45 - Nathan Holiday: The Level Method

December 5th, 2019


We talk with Nathan Holiday, founder of The Level Method ( and talk about how layering on a color belt system to …

Ep. 44 - Chris Irvin, The Ketologist: The Keto Diet and How to Start

November 12th, 2019


Chris Irvin also known as The Ketologist is a nutrition researcher, writer, and educator. He holds a Master’s Degree in Exercise and Nutrition …

Ep. 44 - Michael Cazayoux: Addiction, Vulnerability, and Future Parenting

October 17th, 2019


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

Ep. 43 - New Nutrition Program

September 26th, 2019


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 …

Ep. 42 - Katelyn Mathe: Baker to Realtor and Getting Married in Iceland

July 26th, 2019


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 …

Ep. 41 - Coach Fox: Quitting Her Corporate Job to Live Her Perfect Day

July 18th, 2019


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 …

Ep. 40 - Dr. Alex Stoner of Core3PT: Pelvic Floor Dysfunction

July 2nd, 2019


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:

Ep. 39 - Kanna Origin Story - part 2

June 18th, 2019


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 …

Ep. 38 - Kanna Origin Story - part 1

May 14th, 2019


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 …

Ep. 37 - EC Synkowski and the 800g Challenge

March 29th, 2019


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, …

Ep. 36 - Advice for New CrossFit Coaches

March 14th, 2019


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 …

Ep. 35 - Pregnancy, BIRTHFIT, and Chiropractic with Chiropractic Community Center

March 1st, 2019


We interview Drs. Kristin and Mark Legnola of Chiropractic Community Center about all things chiropractic, pregnancy, postpartum and more. This is a …

Ep: 34 - Get to Know Coach Fox

January 7th, 2019


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.

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Ep. 33 - Wendy Fry: Dravet Syndrome, Epilepsy, and the Ketogenic Diet

November 30th, 2018


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 …

Ep. 32 - Pat Barber: Kids, Knives, and The Craziest Travel Story Ever

October 24th, 2018


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 …

Ep. 31 - Coach Chris

September 28th, 2018


Dori and Rachel interview Coach Chris and learn more about his background and how he got started with CrossFit!


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Ep. 30 - CrossFit Games Changes

September 7th, 2018


Coaches Dori and Chris sit down to discuss the major changes coming to the CrossFit Open, Regionals, and Games


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Ep. 29: Emotional Lifecycle of a CrossFitter

August 24th, 2018


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


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Ep. 28: We go to Orange Theory

August 2nd, 2018


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!


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Ep. 27: Lam and his CrossFit Level 1 Course Experience

July 24th, 2018


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


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Ep. 26: Chuck Bennington CrossFit Gymnastics

June 15th, 2018


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

Ep. 25 - CrossFit is for Anybody, But Not for Everyone

May 24th, 2018


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 …

Ep. 24: Coach Rachel and Gymnastics Specialty Course

May 3rd, 2018


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 …

Ep. 23: Becca N. - Calories and Performance

March 22nd, 2018


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 …

Ep. 22: My Training at 34 - Coach Chris

March 14th, 2018


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

Ep. 21: Q+A: More supps; Career advice; food timing

February 7th, 2018


-supplements preworkout and post workout; rest/Deload weeks; acquiring skills; career advice; injuries and mobility; food timing


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Ep. 20: Q+A: Breakfast; Pre and Post Workout; Puking and Peeing

January 24th, 2018


Breakfast - what do you do when you get sick of eggs?
Weight belt placement? Alternating upper and lower body days? Cheat weekends? Three best …

Ep. 19: Paleo and Zone Nutrition 101

January 17th, 2018


Audio from a nutrition info session we ran in the fall of 2017. For full video, check out our YouTube page!


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Ep. 18: Jon Dobzelecki: From 400 lbs. to Nutrition Coach

January 3rd, 2018


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, …

Ep. 17: CrossFit Kanna’s Holiday Survival Guide

December 14th, 2017


Coach Chris gives some tips on how to stay on top of your training and nutrition through the holiday season


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Ep. 16: Melissa Hemphill - BIRTHFIT Nutrition and Self-care

November 28th, 2017


This week we talk with Melissa Hemphill: Air Force Captain, Biology professor, wife, mother of 3, and BIRTHFIT Regional Director. We cover topics …

Ep. 15: Dori Fleekop - Hard Work + Adaptive Athlete Seminar

November 21st, 2017


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 …

Ep. 14: Nast Whitson - BIRTHFIT Tribe

November 14th, 2017


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 …

Ep. 13: Dr. Lindsey Mathews - BIRTHFIT

November 7th, 2017


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 …

Ep. 12: Kyle Bryant - FARA and Positive Outlook

October 31st, 2017


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 …

Ep. 11: Brad N. - Working Out Injured

October 24th, 2017


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 …

Ep. 10: Lam N. - Adversity, Money, Kids

October 16th, 2017


Get to know Lam Nguyen, our General Manager. We talk about everything from immigrating, taking care of siblings, money, school, kids, and even a …

Ep. 9: Motivation & Accountability

October 6th, 2017


Lam and Chris riff on motivation, how to stay accountable for nutrition and working out, and a quick recap of the BirthFit seminar


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Ep. 8: Dr. Jackie Halpern - Sleep Hygiene

September 29th, 2017


Dr. Jackie Halpern specializes in PTSD and sleep hygiene. Here she offers several tactics and best practices to get the sleep you need.


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Ep. 7: Tips for CrossFit Competition Spectating and Box Etiquette

September 22nd, 2017


Lam and Chris talk about what to expect at a competition as a spectator, plus the unspoken rules (until now!) of box etiquette


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Ep. 6: 10 Tips for CrossFit Beginners

September 14th, 2017


Ten things that people new to CrossFit should (and shouldn't) do.


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Ep. 5: Jen Fugo - Gluten Free School

September 8th, 2017


Gluten free, protein shake, eczema, leaky gut, auto immune disease, cortisol, eating healthy with family and friends, gluten-free snacks, and more


Ep. 4: Dr. Jaime Zuckerman - Anxiety, Stress, Worry, and Parenting

August 30th, 2017


Anxiety, Stress, Worry, and Parenting with clinical psychologist Dr. Jaime Zuckerman


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Ep. 3: Strength Days, Rest, and Gear for CrossFit

August 23rd, 2017


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 …

Ep. 2: For time vs. AMRAP workouts in CrossFit

August 16th, 2017


Coach Chris talks about the difference between "for time" workouts and AMRAP workouts and the pros and cons to both


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Ep. 1: A Cheap, Easy Paleo Meal

August 10th, 2017


Our first episode! Here's a really quick and cheap Paleo dinner for a family of 4


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