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!

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

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

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?

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

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

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

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.

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.

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.