Kanna Fitness Radio: Recent Episodes
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.
Join us as we sit down with Mike Sell, co-owner of Midwest Strength Performance Gym in Chicago, for an inspiring exploration into the unconventional approaches to fitness and nutrition. Mike astounds with his account of eating exclusively at Chick-fil-A for 16 weeks while on his way to winning a bodybuilding competition and dropping an incredible 40 pounds. Beyond this unique dietary experiment, he shares his transition from a potential career in medicine to gym ownership, with a strong emphasis on prevention over treatment, and the power of understanding macronutrients for achieving peak physical condition.
We cover the nitty-gritty of bodybuilding competition prep, with a spotlight on the critical details that often go unnoticed, such as tanning and posing. Mike also opens up about his love for competitive eating and how it plays into his life as a fitness enthusiast. From tackling a 12-pound lasagna challenge to navigating the intricate balance of post-show indulgence and muscle gain, Mike's stories are a testament to his dedication and scientific approach to bodybuilding and nutrition.
Lastly, we tackle some broader topics within the fitness industry, including the influence of social media on public perception and the complexities surrounding dietary components like MSG and seed oils. His thoughtful insights and lively tales make for an engaging listen that fitness fans and foodies alike won't want to miss. So, whether you're curious about the synergy between fast food and fitness or the thrill of food challenges, be sure to tune in and follow Mike's ongoing journey on Instagram at MSP Gym and Mikeyswell.
https://www.instagram.com/mikeyswell/
https://www.instagram.com/mspgym/
(0:00:09) - Eating Chick-Fil-a for Bodybuilding Success
(0:13:05) - Start Gym With Unique Nutrition Experiment
(0:19:45) - Bodybuilding Show Prep on Fast Food Diet
(0:33:18) - Bodybuilding Competitions and Post-Show Eating
(0:40:40) - Competitive Eating and Food Challenges
(0:44:55) - Nutrition, Inflammation, and Muscle Gain
(0:56:15) - Influencers, Semiglutides, and Food Challenges
Bodybuilding, Chick-fil-A, Fitness, Nutrition, Fast Food, Gym, Competition Prep, Macronutrients, Social Media Influencers, Semiglutides, Food Challenges, Muscle Gain, Inflammation, Health, Competitive Eating, Midwest Strength Performance, Mike Sell, Scientific Approach, Personalized Training, Western Periodization, Community-Driven Environment, Division I Athletes, Grandparents, Caloric Intake, Health Markers, Sodium, MSG, Seed Oils, Protein Intake, Behavioral Changes, Macro Adjustments, Personal Goals, Preferences
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Get ready for an insightful journey with our guest, Lisa Rosan, an independent diabetes educator, who walks us through her life's path and the experiences that led her to her current role. Listen as she shares her initial journey in child development, nursing, and the different roles she's played in the healthcare field. Lisa brings her passion for teaching and helping others understand their bodies, and she gives an inside look into her role as a health coach. She emphasizes her drive to empower people to manage their diabetes and sheds light on her hard-earned credentials as a certified diabetes care and education specialist.
Stay tuned as Lisa enlightens us about diabetes and the crucial role of independent diabetes educators. She explains the difference between Type 1 and Type 2 diabetes and the importance of lifestyle changes to prevent prediabetes from escalating into full-blown Type 2 diabetes. She also stresses the importance of understanding A1Cs and their role in diabetes management. Lisa explains the long-term complications of diabetes and how insulin can change the game when it comes to managing the condition.
Don't miss out as Lisa Rosan talks about her services and the unique approach she uses to help her clients. She discusses how she navigates through the stages of change, the role of food and movement, and how to adjust insulin doses. Finally, she shares her experience with virtual health coaching, emphasizing the potential benefits of this mode of coaching. Listen as Lisa shows us how she uses modern communication tools to create a successful relationship with her clients, making diabetes management a more navigable journey for everyone involved.
Check out Lisa's website: www.leftrightdiabetescoaching.com
(16:37 - 18:12) Understanding Prediabetes and Preventive Measures
(21:23 - 22:57) Risk Factors for Type 2 Diabetes
(28:54 - 29:35) Importance of Blood Sugar Levels
(31:37 - 33:19) The Risks and Management of Diabetes
(39:53 - 40:55) Navigating Online Information for Personalized Planning
(47:03 - 48:15) Understanding Medications and Glucose Metabolism
Keywords: Diabetes, Type 1 Diabetes, Type 2 Diabetes, Prediabetes, A1C, Insulin, Lifestyle Changes, Diabetes Management, Diabetes Coaching, Virtual Health Coaching, Blood Sugar Data, Stages of Change, Food, Movement
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Ever thought of plunging into an icy bath as a way to build mental resilience? Seems daunting, right? Our guest, Matt Chenard, a gym owner from Camrose, Alberta, tells us about his fascinating journey of managing his autoimmune conditions through cold water exposure. Matt's viral ice bath experiences on social media not only garnered millions of views but also opened up a dialogue about using these seemingly intimidating tasks as a tool for mental strength and resilience.
Matt, Nick, and Chris also discuss the importance of setting achievable wellness goals. We challenge the notion of perfect performance and instead, encourage aiming for an 80% success rate. Discover with us the importance of finding a work capacity that is uniquely yours, acknowledging that the routines that work for one may not always work for others.
Wrapping up, we delve into the profundity of finding meaning in exercise and aging. Matt shares a heart-wrenching story of a gym member who finds inspiration in his mother's battle with Alzheimer's, reminding all of us to appreciate the time we have. We talk about the significance of action, and again, setting realistic health and wellness goals. Join us for this enlightening conversation as we explore the potential of cold water exposure and the art of setting achievable health and wellness goals.
Go follow Matt at:
https://www.instagram.com/mattchenard/
https://www.truealphacoaching.com/
(0:00:02) - Ice Bath Training
(0:14:42) - The Benefits of Cold Water Exposure
(0:28:16) - The Importance of Setting Realistic Goals
(0:39:24) - Finding Meaning in Exercise and Aging
Cold Water Exposure, Mental Resilience, 80% Success Rate, Realistic Goals, Mental Strength, Hard Tasks, Cold Exposure, Viral Video, Gym Owner, Camrose, Alberta, Daily Reminder, Mortality, Alzheimer's, Taking Action, Appreciate Time
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Get ready for an enriching chat with Erin Farmer, also known as Erin Lee DPT on Instagram. Listen in as we walk down memory lane, exploring her journey from her original CrossFit days to owning two affiliates, and then venturing back to school to become a physical therapist. We also get candid about her current private practice and remote fitness coaching, and reminisce about the trials of starting an affiliate in Philadelphia.
We explore the critical aspects of women's health, pregnancy, postpartum, and pelvic floor health with Erin. Discover why advocating for yourself during pre- and post-pregnancy physical therapy is vital and learn about the signs and symptoms that should not be overlooked. Erin enlightens us on how to find a trauma-informed pelvic health practitioner and the importance of adapting to various movements such as running, jumping, and sneezing post-pregnancy.
Tune in as we discuss the emotional impact of training during pregnancy and the effects of strength levels and genetics on recovery. We touch on the importance of seeking out a pelvic health practitioner for post-pregnancy issues, even if the pregnancy was years ago. We also talk about the struggles faced by many pelvic health providers due to insurance models and the benefits of seeking out cash-based PTs. Wrapping up our conversation, Erin shares her vision to create a safe space for mindfulness and meditation practices.
Follow Erin on Instagram here: https://www.instagram.com/erinleedpt/
(0:00:08) - Erin Farmer's Health Journey
Erin Farmer (Erin Lee DPT) shares her journey from OG CrossFit to owning two affiliates and becoming a physical therapist, discussing women's health, pregnancy, postpartum, pelvic floor health, private practice, and remote coaching.
(0:09:48) - Exploring Pelvic Health and PT School
Erin Farmer shares her journey from CrossFit to PT school, balancing family life and managing chronic back pain.
(0:21:38) - Pelvic Health and Advocating for Yourself
Advocate for pre- and post- pregnancy physical therapy; consider timeline, signs/symptoms, and finding a good pelvic health physical therapist.
(0:27:22) - Pelvic Health Practitioner and Postpartum Care
Erin Farmer shares how to care for the pelvic floor pre- and post- pregnancy, advocating for oneself and adapting to unexpected changes.
(0:38:33) - Postpartum Mental Health and Physical Recovery
Erin Farmer shares tips for post-pregnancy physical therapy, advocating for recovery, and understanding recovery timelines.
(0:50:57) - Pregnancy's Impact on Training and Health
Pregnancy training discussed, including motor patterns, motor learning, risks, emotions, and post-pregnancy care.
(0:56:20) - Insurance Models and Pelvic Health Providers
Pelvic health providers face challenges due to insurance models, cash-based PTs can help, training during pregnancy, motor patterns and motor learning, and advocating for yourself pre- and post- pregnancy.
(1:11:14) - Mindfulness Space and Contact Information
Erin Farmer seeks to create a safe space for mindfulness and meditation, while being mindful of risks associated with training during pregnancy.
Keywords:
Women's Health, Pregnancy, Postpartum, Pelvic Floor Health, Private Practice, Remote Fitness Coaching, CrossFit, Advocacy, Trauma-Informed Practitioner, Postpartum Care, Mental Health, Physical Recovery, Training During Pregnancy, Strength Levels, Genetics, Insurance Models, Pelvic Health Providers, Mindfulness, Meditation, Motor Patterns, Motor Learning, Cash-Based PTs
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Katie Cotton is the owner of Noble Bear Salon and has done personal training with us. Over a year ago, she started experiencing symptoms that made her finally seek out help. Working with a hormone specialist, she discovered that she has an auto immune disease called Hashimoto's, insulin resistance, and very low testosterone which she is now treating. Here is her story.
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Kanna Fitness (Ambler, PA) is hosting The Gymnastics Course (https://www.thegymnasticscourse.com/) 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.
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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
https://www.instagram.com/mdv_fit/ and https://notoriousbastards.com/collections/last-port.
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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 www.bouncingsoles.com
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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!
https://www.levelmethod.com/
https://www.kanna.fit/
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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.
https://www.sacredcow.info/
https://drinklmnt.com/
https://robbwolf.com/
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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 join.whoop.com/kanna to get $30 off your membership.
www.kanna.fit
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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
www.CatalystAthletics.com
www.BecomingTough.com
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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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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: www.thenoblebearsalon.com Kanna Fitness: www.Kanna.Fit
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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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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
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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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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 www.kanna.fit/nutrition !
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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! https://www.kanna.fit/2020-kanna-fitness-holiday-survival-guide/
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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
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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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Join Coach Chris & Coach Nate as they sit down with The Weight Gain Nutritionist, Emily Bergey!
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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 https://www.youtube.com/watch?v=TcxtOoMXaDI
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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.
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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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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.
https://www.instagram.com/carlpaoli
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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
www.coachlikeyoumeanit.com
coaching template
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We talk with Nathan Holiday, founder of The Level Method (https://www.levelmethod.com/) 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.
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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?
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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
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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: www.crossfitkanna.com/nutrition
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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.
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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!
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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:
www.core3PT.com
www.crossfitkanna.com
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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.
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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
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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
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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.
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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.
www.bluebellchiropractic.com
Webster Method: https://icpa4kids.com/
www.birthfit.com
www.crossfitkanna.com
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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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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 https://www.dravetfoundation.org/
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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!
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Dori and Rachel interview Coach Chris and learn more about his background and how he got started with CrossFit!
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Coaches Dori and Chris sit down to discuss the major changes coming to the CrossFit Open, Regionals, and Games
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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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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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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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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
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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.
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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.
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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!
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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 www.crossfitkanna.com/blog
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-supplements preworkout and post workout; rest/Deload weeks; acquiring skills; career advice; injuries and mobility; food timing
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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?
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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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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 www.performingnutrition.com and on Instagram @performingnutrition
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Coach Chris gives some tips on how to stay on top of your training and nutrition through the holiday season
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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.
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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.
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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.
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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.
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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.
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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.
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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!
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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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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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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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Ten things that people new to CrossFit should (and shouldn't) do.
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Gluten free, protein shake, eczema, leaky gut, auto immune disease, cortisol, eating healthy with family and friends, gluten-free snacks, and more
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Anxiety, Stress, Worry, and Parenting with clinical psychologist Dr. Jaime Zuckerman
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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?
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Coach Chris talks about the difference between "for time" workouts and AMRAP workouts and the pros and cons to both
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Our first episode! Here's a really quick and cheap Paleo dinner for a family of 4
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