Shows
Keeping it Real with Nyree and FionaProgramming for Goals: General Fitness vs Competition vs SpecialtyGot an topic you want us to discuss? Send us a message!On this week's episode of "Keeping it Real with Nyree, Fiona, and Greg," we discuss while sampling different beverages and whether Grandriver CrossFit trains its members for General Fitness, a.k.a. GPP (General Physical Preparedness), Competition, or Specialty. Unsure of what these terms mean? Take a break on this warm day and give our podcast a listen. We are on Apple, Buzzsprout and Spotify podcast platforms, to name a few or log in to isleofsound.ca to find our link to the latest episode. A...2025-07-2318 minKeeping it Real with Nyree and Fiona💤Maximizing Your RecoveryGot an topic you want us to discuss? Send us a message!😂Please forgive our French pronunciation! Fiona and Nyree have moved on to a French red wine after sipping some Scotch. Maybe not the best combination!We're following up the cold and flu season episode with the best ways to recover from hard workouts. There are a lot of recovery trends from endless foam rolling and cold plunges to massage guns. The evidence to support the benefit of these forms of recovery is anecdotal at best.We're talking about a wide range of...2025-02-0216 minKeeping it Real with Nyree and Fiona🎄🍰Enjoy Whatever You Want This Christmas!Got an topic you want us to discuss? Send us a message!🎄Tis the season for yummy food!We're all about enjoying whatever you want this holiday season. Even if you consume an additional 7000 calories over the course of the next two weeks you'd maybe gain two extra pounds. It's not a big deal.Fiona, Greg and I share guilt-free memories of our favourite Christmas treats. Some of our favourite's include Greg's mom's Christmas cake, Nyree's mom's shortbread and Fiona's mom's plum pudding. So put on your stretchy pants and enjoy the...2024-12-1614 minKeeping it Real with Nyree and Fiona⏰💤Time Change, Sleep and Your HealthGot an topic you want us to discuss? Send us a message!How did you fare with the switch to Standard Time? Feeling a little groggy and out of sorts? You are not alone.Fiona says it takes her a few days to adjust to the time change. Greg and Nyree feel it makes no difference because they never see the sun in the morning or late evening.We talk about maintaining healthy sleep habits year round and the importance of getting sunshine every day.Greg is enjoying his favourite beer...2024-11-0519 minKeeping it Real with Nyree and Fiona🏃♂️Running! Love It or Hate It? We share our experiences.Got an topic you want us to discuss? Send us a message!We've got a guest on the old podcast! Fiona's son and owner of The Old Fashioned Barbershop, Lee Alford is sharing why he loves running.But first, we need to introduce our beverages. Fiona and I are enjoying a French red wine and Greg is savouring an English ale. Lee is being the responsible adult and drinking 💧.We're sharing our favourite races and running moments. Lee's got some classic Lee-isms that might just equal Greg's famous phrases.Perhaps this pod...2024-08-1828 minKeeping it Real with Nyree and Fiona"What's with you and funnel cakes?" - 2nd highest rated episodeGot an topic you want us to discuss? Send us a message!Back by popular demand, this episode from two years ago is what happens when it's the second podcast of the evening. We've had our beverage reviews from our first podcast so some of us are in fine form. The Segui's have returned from their adventure to Morocco, stay tuned for next week for a brand new episode of Keeping it Real with Nyree, Fiona and Greg! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check ou...2024-08-0410 minKeeping it Real with Nyree and FionaFirst Ever Row - a - Thon Replay - from November 2021 / Vacation episode.Got an topic you want us to discuss? Send us a message!Hi there! Fiona here, while Nyree & Greg are playing tourists in Morocco, we have a recap of one of Buzzsprout's most popular episodes of Keeping it Real with Nyree and Fiona. Sorry Greg, you weren't part of it yet! Pour yourself a beverage and enjoy!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/2024-07-2810 minKeeping it Real with Nyree and Fiona🧁🍇Things You THINK May Cause Weight Gain, But Don't!Got an topic you want us to discuss? Send us a message!Oh, how we love a good diet myth or two!Carbs don't cause weight gain and neither does eating late at night. We're debunking a few diet myths about what actually causes weight gain. Greg is enjoying a lager from Nicklebrook Brewery while Fiona and I are enjoying a red from Magnotta.Take a listen!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and w...2024-06-3017 minKeeping it Real with Nyree and Fiona🧁🍇Things You THINK May Cause Weight Gain, But Don't!Got an topic you want us to discuss? Send us a message!Oh, how we love a good diet myth or two!Carbs don't cause weight gain and neither does eating late at night. We're debunking a few diet myths about what actually causes weight gain. Greg is enjoying a lager from Nicklebrook Brewery while Fiona and I are enjoying a red from Magnotta.Take a listen!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and w...2024-06-3017 minKeeping it Real with Nyree and Fiona💪Reps For Strength, Size and Endurance. What's the Difference?Got an topic you want us to discuss? Send us a message!We love to program workouts with a variety of rep ranges. Our goal is to target a variety of systems over the course of a week, or month.Different rep ranges target different muscle fibres and energy systems. They also serve different goals. We get into the science of reps, rests and percentages of 1 rep max in relation to load.Fiona found a $9.00 bottle of Italian red that is fantastic and Greg is enjoying a refreshing craft beer. It's another fun...2024-06-1618 minKeeping it Real with Nyree and Fiona💪Reps For Strength, Size and Endurance. What's the Difference?Got an topic you want us to discuss? Send us a message!We love to program workouts with a variety of rep ranges. Our goal is to target a variety of systems over the course of a week, or month.Different rep ranges target different muscle fibres and energy systems. They also serve different goals. We get into the science of reps, rests and percentages of 1 rep max in relation to load.Fiona found a $9.00 bottle of Italian red that is fantastic and Greg is enjoying a refreshing craft beer. It's another fun...2024-06-1618 minKeeping it Real with Nyree and FionaOur First Outdoor Venue! - Episode 112Got an topic you want us to discuss? Send us a message!This week, we have some special guests on Keeping it Real with Nyree & Fiona and Greg. The gang is hanging out on Sharon and Peter's back deck where we ask Sharon how she came to Grandriver CrossFit over a year ago and how she's feeling now. Her husband, Peter came to Bring a Friend week in May and is enjoying his CrossFit experience. Give the latest podcast a listen and have a laugh or two. After, we had fun sitting back and enjoying the beautiful bonf...2024-06-0223 minKeeping it Real with Nyree and FionaOur First Outdoor Venue! - Episode 112Got an topic you want us to discuss? Send us a message!This week, we have some special guests on Keeping it Real with Nyree & Fiona and Greg. The gang is hanging out on Sharon and Peter's back deck where we ask Sharon how she came to Grandriver CrossFit over a year ago and how she's feeling now. Her husband, Peter came to Bring a Friend week in May and is enjoying his CrossFit experience. Give the latest podcast a listen and have a laugh or two. After, we had fun sitting back and enjoying the beautiful bonf...2024-06-0223 minKeeping it Real with Nyree and Fiona🍽Why Meal Plans Don't Work - We Offer a Better Way to Master Healthy Eating!Got an topic you want us to discuss? Send us a message!Greg needs a magnifying glass (or bifocals🤣) to read the novel on his beer can! Fiona and I are still enjoying the Decoy from California. We'll get into the Velvet Devil from Washington State after the podcast. We just can't drink like we did when we were younger!Imagine this scenario:You're struggling to eat healthy, so you hire a nutrition coach to create a meal plan for you. You think if your nutrition coach tells you what to eat, when to e...2024-05-1921 minKeeping it Real with Nyree and Fiona🍽Why Meal Plans Don't Work - We Offer a Better Way to Master Healthy Eating!Got an topic you want us to discuss? Send us a message!Greg needs a magnifying glass (or bifocals🤣) to read the novel on his beer can! Fiona and I are still enjoying the Decoy from California. We'll get into the Velvet Devil from Washington State after the podcast. We just can't drink like we did when we were younger!Imagine this scenario:You're struggling to eat healthy, so you hire a nutrition coach to create a meal plan for you. You think if your nutrition coach tells you what to eat, when to e...2024-05-1921 minKeeping it Real with Nyree and Fiona🍴Hunger vs Appetite. How to Tell the Difference.Got an topic you want us to discuss? Send us a message!We're hanging out at the Grand River CrossFit worldwide headquarters, also known as our kitchen.This is a great place for the latest episode. Greg's enjoying a light lager while Fiona and I are splurging on a $35 bottle of California red. We highly recommend Decoy!Today we're talking about the difference between hunger and appetite. Hunger is a physical need to eat, while appetite is all mental. In other words, if you are genuinely hungry you will eat just about anything. A...2024-05-1216 minKeeping it Real with Nyree and Fiona🍴Hunger vs Appetite. How to Tell the Difference.Got an topic you want us to discuss? Send us a message!We're hanging out at the Grand River CrossFit worldwide headquarters, also known as our kitchen.This is a great place for the latest episode. Greg's enjoying a light lager while Fiona and I are splurging on a $35 bottle of California red. We highly recommend Decoy!Today we're talking about the difference between hunger and appetite. Hunger is a physical need to eat, while appetite is all mental. In other words, if you are genuinely hungry you will eat just about anything. A...2024-05-1216 minKeeping it Real with Nyree and Fiona🏋️♀️Strength Training After 40 - What You Need to Know!Got an topic you want us to discuss? Send us a message!Getting older doesn't mean you have to slow down!Strength training is the fountain of youth, but sometimes our minds forget that we're not that young.There are some key considerations when training after a certain age. It's important to have clear training goals, recognize that you have injuries and limitations and that the days of multiple hard workouts are long gone.Greg is enjoying an east coast cider while Fiona and I are sampling a California red. As...2024-04-0721 minKeeping it Real with Nyree and Fiona🏋️♀️Strength Training After 40 - What You Need to Know!Got an topic you want us to discuss? Send us a message!Getting older doesn't mean you have to slow down!Strength training is the fountain of youth, but sometimes our minds forget that we're not that young.There are some key considerations when training after a certain age. It's important to have clear training goals, recognize that you have injuries and limitations and that the days of multiple hard workouts are long gone.Greg is enjoying an east coast cider while Fiona and I are sampling a California red. As...2024-04-0721 minKeeping it Real with Nyree and Fiona🏋️♂️💪The 2024 Open So Far - Our Recap of the Action!Got an topic you want us to discuss? Send us a message!We're celebrating the 100th episode recorded at the Isle of Sound studio. Professional recording is awesome! If you are looking for top notch sound quality we know a guy.The 2024 CrossFit Open has had some surprises, starting with the first workout. That was a lot of burpees. It's fair to say that Fiona did not like that workout!Workout two had double unders, which, in classic Games fashion, cut a significant portion of the group out of the rx'd division. It's...2024-03-1021 minKeeping it Real with Nyree and Fiona🏋️♂️💪The 2024 Open So Far - Our Recap of the Action!Got an topic you want us to discuss? Send us a message!We're celebrating the 100th episode recorded at the Isle of Sound studio. Professional recording is awesome! If you are looking for top notch sound quality we know a guy.The 2024 CrossFit Open has had some surprises, starting with the first workout. That was a lot of burpees. It's fair to say that Fiona did not like that workout!Workout two had double unders, which, in classic Games fashion, cut a significant portion of the group out of the rx'd division. It's...2024-03-1021 minKeeping it Real with Nyree and Fiona🤒That ONE Time Coach Nyree Got the FluGot an topic you want us to discuss? Send us a message!We are starting off the podcast in fine form! Greg is enjoying Guinness, which is one of his favourite beers. We've even been to the fabled St. James Gate!Fiona and I are enjoyed a French red with a cheeky name. Le Fat Bastard Shiraz is a fantastic red.Getting sick sucks, but it happens to the best of us. I was MIA for the better part of two weeks while I recovered from the flu. Our coaches stepped up and...2024-02-2521 minKeeping it Real with Nyree and Fiona🤒That ONE Time Coach Nyree Got the FluGot an topic you want us to discuss? Send us a message!We are starting off the podcast in fine form! Greg is enjoying Guinness, which is one of his favourite beers. We've even been to the fabled St. James Gate!Fiona and I are enjoyed a French red with a cheeky name. Le Fat Bastard Shiraz is a fantastic red.Getting sick sucks, but it happens to the best of us. I was MIA for the better part of two weeks while I recovered from the flu. Our coaches stepped up and...2024-02-2521 minKeeping it Real with Nyree and Fiona🚀The 2024 GRCF Open Intramurals Are Coming Soon!Got an topic you want us to discuss? Send us a message!It's the most wonderful time of the year! The 2024 GRCF Open Intramurals are a few weeks away. Let's start with announcing our team captains: Matt I, Kate R and our own Fiona A! Our version of the CrossFit Open is a fun event for all fitness levels. Friday night is all about the Open workout. We'll have divisions for rx'd, masters and beginners. That means everyone can participate. It really is the most fun you can have working out!Each week y...2024-02-0420 minKeeping it Real with Nyree and Fiona🚀The 2024 GRCF Open Intramurals Are Coming Soon!Got an topic you want us to discuss? Send us a message!It's the most wonderful time of the year! The 2024 GRCF Open Intramurals are a few weeks away. Let's start with announcing our team captains: Matt I, Kate R and our own Fiona A! Our version of the CrossFit Open is a fun event for all fitness levels. Friday night is all about the Open workout. We'll have divisions for rx'd, masters and beginners. That means everyone can participate. It really is the most fun you can have working out!Each week y...2024-02-0420 minKeeping it Real with Nyree and Fiona💪Bouncing Back from Bad WorkoutsGot an topic you want us to discuss? Send us a message!We've all had "bad" workouts. Whether the weight doesn't feel as good as it normally does it, or the elements of the workout are not our favourite, we've all had workouts that mess with our head.Fiona, Greg and I share our experiences with workouts that didn't go our way and how we get our heads back in the game.We're enjoying our favourite beverages and hanging out in the Isle of Sound studio doing what we love!There...2024-01-2815 minKeeping it Real with Nyree and Fiona💪Bouncing Back from Bad WorkoutsGot an topic you want us to discuss? Send us a message!We've all had "bad" workouts. Whether the weight doesn't feel as good as it normally does it, or the elements of the workout are not our favourite, we've all had workouts that mess with our head.Fiona, Greg and I share our experiences with workouts that didn't go our way and how we get our heads back in the game.We're enjoying our favourite beverages and hanging out in the Isle of Sound studio doing what we love!There...2024-01-2815 minKeeping it Real with Nyree and Fiona🤔How Long Does It Take For CrossFit Moves to Feel Natural?Got an topic you want us to discuss? Send us a message!This one is starting out in classic form. It might have something to do with the pre-podcast beverages!We're answering a listener's question on the latest episode. Producer Chris wants to know how long it takes for CrossFit movements to feel second nature. Like all health and fitness questions, the answer is "that depends."Your ability to master new CrossFit movements depends on:-->how active and athletic you were as a child-->if you maintained s...2024-01-2120 minKeeping it Real with Nyree and Fiona🤔How Long Does It Take For CrossFit Moves to Feel Natural?Got an topic you want us to discuss? Send us a message!This one is starting out in classic form. It might have something to do with the pre-podcast beverages!We're answering a listener's question on the latest episode. Producer Chris wants to know how long it takes for CrossFit movements to feel second nature. Like all health and fitness questions, the answer is "that depends."Your ability to master new CrossFit movements depends on:-->how active and athletic you were as a child-->if you maintained s...2024-01-2120 minKeeping it Real with Nyree and Fiona👟If The CrossFit Shoe Fits....Got an topic you want us to discuss? Send us a message!Got a CrossFitter on your Christmas list? Maybe you are looking for a new pair for yourself, but don't know what to get?Greg and I each have four different types of fitness shoes. We love our trail running shoes, our road running shoes, our general CrossFit shoes and our lifting shoes. There are so many fitness footwear options out there that it can be hard to figure out what is best. We've got some suggestions to help you find the p...2023-12-0721 minKeeping it Real with Nyree and Fiona💊Low Grade Chronic Inflammation - The New Health Normal That Shouldn't BeGot an topic you want us to discuss? Send us a message!We're drinking to our health with our favourite beverages! We take wellness for granted until it's gone. The problem is we don't notice wellness slipping away from us. Low grade chronic inflammation creeps in in the form of fatigue, sore joints, sleep issues, depression and gastrointestinal problems. These symptoms of low grade chronic inflammation are normal for many people. We've gotten so accustomed to feeling crappy that we don't know what feeling good feels like. Doctors are quick to prescribe a pil...2023-11-1915 minKeeping it Real with Nyree and Fiona🥗🥙How to Dine Out and Eat HealthyGot an topic you want us to discuss? Send us a message!🤣Oh, boy! This one goes downhill right off the start!Greg is enjoying a stout that tastes like an oatmeal cookie. Fiona and I are enjoying a California red. It's a great start to a podcast about dining out.When we were kids dining out was a treat. Now it is a weekly occurrence. Whether it's a lunch meeting, or a Friday night out, we typically eat out at least once a week. Is it possible to eat healthy while eating out...2023-11-1221 minKeeping it Real with Nyree and Fiona👻Tapeworms for Weight Loss Anyone? The Hallowe'en Edition.Got an topic you want us to discuss? Send us a message!☠ From tapeworms to eating cotton balls, there are some seriously scary ways to drop a few pounds. Fiona does a frightening dive into the world of terrifying diets.Greg and I discuss some less scary, but still extremely unhealthy diets, like the Master Cleanse and Cabbage Soup diet. It's the parasite thing that sends us off the rails on this episode. Greg's got his pumpkin beer and Fiona and I are drinking Diabolica, a very nice Ontario red wine. As always, ther...2023-10-2917 minKeeping it Real with Nyree and Fiona👻Tapeworms for Weight Loss Anyone? The Hallowe'en Edition.Got an topic you want us to discuss? Send us a message!☠ From tapeworms to eating cotton balls, there are some seriously scary ways to drop a few pounds. Fiona does a frightening dive into the world of terrifying diets.Greg and I discuss some less scary, but still extremely unhealthy diets, like the Master Cleanse and Cabbage Soup diet. It's the parasite thing that sends us off the rails on this episode. Greg's got his pumpkin beer and Fiona and I are drinking Diabolica, a very nice Ontario red wine. As always, ther...2023-10-2917 minKeeping it Real with Nyree and Fiona🤧Snatiation - It's a Thing!Got an topic you want us to discuss? Send us a message!Pumpkin spice beer. Yay or Nay?Greg is sampling a fall-themed stout from Whitewater Brewing Company. This one is okay if pumpkin spice is your thing. Fiona and I are sampling a Portuguese red wine, which is always delicious.This weekend it's all about the food! Thanksgiving can be a stressful time for people making healthy eating a priority. Fortunately there are lots of things you can do to both enjoy Thanksgiving and stay on track with your healthy habits.2023-10-0814 minKeeping it Real with Nyree and Fiona🔁Workout Do Overs! Repeat, Improve and Do It Again!Got an topic you want us to discuss? Send us a message!We often say that if you can track it you can change it. Metrics, like total reps, load and distance are easy to track. That's why repeating workouts is an important measure of progress. Having a number to beat pushes you to work harder. We have an archive of workouts that stretches back more than a decade. It has been fun to revisit these workouts years later. While we may be older, have some nagging little injuries and may be dealing wi...2023-09-1717 minKeeping it Real with Nyree and Fiona🤔How Greg and Nyree Got Into CrossFit - A Chat GPT "Interview"Got an topic you want us to discuss? Send us a message!Grand River CrossFit will be celebrating 13 years as an affiliate in September.Do you ever wonder how we decided to change from a globo-gym/cardio kickboxing/martial arts gym to exclusively CrossFit?We share how we evolved from a globo to a CrossFit gym and how our coaching has also evolved over the years.Our goal is to make CrossFit accessible to all fitness levels and abilities. We share how we adapt a workout to accommodate our members unique...2023-08-2120 minKeeping it Real with Nyree and Fiona🤔How Greg and Nyree Got Into CrossFit - A Chat GPT "Interview"Got an topic you want us to discuss? Send us a message!Grand River CrossFit will be celebrating 13 years as an affiliate in September.Do you ever wonder how we decided to change from a globo-gym/cardio kickboxing/martial arts gym to exclusively CrossFit?We share how we evolved from a globo to a CrossFit gym and how our coaching has also evolved over the years.Our goal is to make CrossFit accessible to all fitness levels and abilities. We share how we adapt a workout to accommodate our members unique...2023-08-2120 minKeeping it Real with Nyree and Fiona🤕Working Out With Injuries - We Share Our Personal ExperienceGot an topic you want us to discuss? Send us a message!🏃♀️The irony of this episode is that Nyree just happened to roll her anke while trail running the morning this podcast was uploaded.Greg had hand surgery in May and is coming back slowly, but surely. He's being mindful of his limitations, but it isn't stopping him from working out.Working out with injuries is about allowing your coach to help you modify exercise to accomodate the issue. Yes, it is a bit of trial and error, but we will find something...2023-07-0911 minKeeping it Real with Nyree and Fiona🤕Working Out With Injuries - We Share Our Personal ExperienceGot an topic you want us to discuss? Send us a message!🏃♀️The irony of this episode is that Nyree just happened to roll her anke while trail running the morning this podcast was uploaded.Greg had hand surgery in May and is coming back slowly, but surely. He's being mindful of his limitations, but it isn't stopping him from working out.Working out with injuries is about allowing your coach to help you modify exercise to accomodate the issue. Yes, it is a bit of trial and error, but we will find something...2023-07-0911 minKeeping it Real with Nyree and Fiona🏋️♀️🌟The Most Important Piece of Fitness Equipment EVER!Got an topic you want us to discuss? Send us a message!Do you like our attempt at click bait?🤣The most important piece of fitness equipment is...Your workout book!Tracking your progress is an essential part of fitness. Remember last week's podcast about PRs. How would Fiona know that 250 pounds was going to be a back squat PR if she didn't keep track of her progress?Tracking your workouts has many purposes. Progress can be slow. Recording your workouts allows you to see those small chan...2023-05-2116 minKeeping it Real with Nyree and FionaTechnique ➡Consistency ➡IntensityGot an topic you want us to discuss? Send us a message!Want to get better at CrossFit? Looking to finally get an Rx'd behind your name on the whiteboard? We've got three (not so) easy tips for you!First, practice good technique at all times, even when warming up with a dowel.Second, be consistent. Get to the gym at least three times per week. Fitness takes time. Do not expect a six-pack in three months. Show up and do the work.And finally, crank the intensity. Find your redline a...2023-04-2316 minKeeping it Real with Nyree and Fiona💪We LOVE Deadlifts! And You Should Too!Got an topic you want us to discuss? Send us a message!Bet you didn't think the deadlift could be controversial. Apparently it is.Fiona tagged us in a Facebook post about why the deadlift doesn't translate to real world strength.We strongly disagree and get into the topic on the latest episode of Keeping It Real.The takeaway...If you want to build all around strength that targets your core, hamstrings and back, then you've got to deadlift.Take a listen and enjoy!Are...2023-04-0912 minKeeping it Real with Nyree and FionaWhy We 💖Barbells!Got an topic you want us to discuss? Send us a message!Want to guess what Fiona's favourite piece of gym equipment is?It's not the rowing machine!We love barbells. CrossFit has done more to elevate the status of the barbell than any lifting-related sport.Barbells are one of the best ways to build strength, power and flexibility. Not only that, but they work a lot of muscles at the same time.Proper technique is always essential. Master the technique and the load will come.We...2023-03-2616 minKeeping it Real with Nyree and FionaFitness Through the Ages. Make It a Priority Now!Got an topic you want us to discuss? Send us a message!Never, ever take your fitness for granted!And if you are struggling with simple physical tasks like getting off the floor, then you need to take action now. Decrepitness isn't just for seniors. Twenty - and thirtysomething can have bodies that are falling apart, too. That's why staying fit through every decade of your life is essential.Fiona, Greg and I are enjoying our favourite beverages and chatting about the critical importance of physical fitness through every age and s...2023-02-1218 minKeeping it Real with Nyree and Fiona😎Random CrossFit Open Trivia!Got an topic you want us to discuss? Send us a message!We're not even a minute into the podcast and we're laughing!Our version of the CrossFit Open starts on Friday February 17. Teams will be created on Friday February 10. This is going to be fun!In today's podcast Nyree stumps Greg and Fiona on CrossFit Open trivia. If this was a drinking game, Greg and Fiona would be very, very drunk!We discus the Open and how everyone can participate, regardless of fitness level.There is still time t...2023-02-0514 minKeeping it Real with Nyree and Fiona😎Random CrossFit Open Trivia!Got an topic you want us to discuss? Send us a message!We're not even a minute into the podcast and we're laughing!Our version of the CrossFit Open starts on Friday February 17. Teams will be created on Friday February 10. This is going to be fun!In today's podcast Nyree stumps Greg and Fiona on CrossFit Open trivia. If this was a drinking game, Greg and Fiona would be very, very drunk!We discus the Open and how everyone can participate, regardless of fitness level.There is still time t...2023-02-0514 minKeeping it Real with Nyree and Fiona💪Creatine - What is It and Why You Need ItGot an topic you want us to discuss? Send us a message!You asked and we answered!In our last podcast we discussed which supplements we recommend. One of those is creatine monohydrate. We love it because it helps boost recovery, preserve muscle mass and may help with cognitive function.Fiona, Greg and I get into how creatine works and why you should consider adding this supplement to your diet.As always there are come classic Greg-isms!Take a listen and enjoy!Are you in the Dunnville...2023-01-2212 minKeeping it Real with Nyree and Fiona🍅🥑Eating Healthy on a Budget and Keeping Those Veggies FreshGot an topic you want us to discuss? Send us a message!We are back on location at Greg and Nyree's house!Producer Chris got some new tools and couldn't wait to try them.Fiona and I talk about how to keep your fresh veggies fresh for as long as possible.We also get into how to eat healthy on a budget. It comes down to planning, purchasing less expensive cuts of meat, buying in-season produce and making time for food prep.There are a couple of Sabrina moments...2022-12-2016 minKeeping it Real with Nyree and Fiona🍅🥑Eating Healthy on a Budget and Keeping Those Veggies FreshGot an topic you want us to discuss? Send us a message!We are back on location at Greg and Nyree's house!Producer Chris got some new tools and couldn't wait to try them.Fiona and I talk about how to keep your fresh veggies fresh for as long as possible.We also get into how to eat healthy on a budget. It comes down to planning, purchasing less expensive cuts of meat, buying in-season produce and making time for food prep.There are a couple of Sabrina moments...2022-12-2016 minKeeping it Real with Nyree and Fiona🤧Achoo! Working Out When Illness Strikes.Got an topic you want us to discuss? Send us a message!So it turns out that Fiona doesn't have unicorn blood!Finally, after three years, Covid hit the Alford family hard. Two weeks later Fiona is getting back to working out....slowly.It pays to be conservative when getting back to the gym after an illness. We discuss how long it takes to get back into your fitness routine, how to know when to NOT workout and why listening to your body is critical.We're enjoying a 2020 California Ca...2022-11-2110 minKeeping it Real with Nyree and Fiona🤧Achoo! Working Out When Illness Strikes.Got an topic you want us to discuss? Send us a message!So it turns out that Fiona doesn't have unicorn blood!Finally, after three years, Covid hit the Alford family hard. Two weeks later Fiona is getting back to working out....slowly.It pays to be conservative when getting back to the gym after an illness. We discuss how long it takes to get back into your fitness routine, how to know when to NOT workout and why listening to your body is critical.We're enjoying a 2020 California Ca...2022-11-2110 minKeeping it Real with Nyree and Fiona👻🎃Scary CrossFit Workouts!Got an topic you want us to discuss? Send us a message!Cue the spooky music!We're sharing our scariest CrossFit workouts in the latest episode of "Keeping it Real with Nyree and Fiona."Some of our scariest include:🦇Sasquatch🦇Fran🦇Hero workoutsBut is it really a scary workout, or is it because it contains an element you are not proficient with?Perhaps the better question is not what is your scariest workout; rather what is your scariest element.Mindset is a factor wh...2022-10-3012 minKeeping it Real with Nyree and Fiona👻🎃Scary CrossFit Workouts!Got an topic you want us to discuss? Send us a message!Cue the spooky music!We're sharing our scariest CrossFit workouts in the latest episode of "Keeping it Real with Nyree and Fiona."Some of our scariest include:🦇Sasquatch🦇Fran🦇Hero workoutsBut is it really a scary workout, or is it because it contains an element you are not proficient with?Perhaps the better question is not what is your scariest workout; rather what is your scariest element.Mindset is a factor wh...2022-10-3012 minKeeping it Real with Nyree and Fiona🤣🤣Funnell Cakes!🤣🤣Got an topic you want us to discuss? Send us a message!Oh boy, how this one goes sideways!Nyree tries to offer some helpful mindset advice for dealing with desserts and Halloween candy and Greg and Fiona derail the entire episode.If anything this one is good for a laugh.#healthyhabits #desserts #healthymindset #definitelykeepingitreal #nutritionAre you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/2022-10-2510 minKeeping it Real with Nyree and Fiona🤣🤣Funnell Cakes!🤣🤣Got an topic you want us to discuss? Send us a message!Oh boy, how this one goes sideways!Nyree tries to offer some helpful mindset advice for dealing with desserts and Halloween candy and Greg and Fiona derail the entire episode.If anything this one is good for a laugh.#healthyhabits #desserts #healthymindset #definitelykeepingitreal #nutritionAre you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/2022-10-2510 min
Keeping it Real with Nyree and Fiona☠Sneaky Ultra-Processed Foods. What you need to ditch now!Got an topic you want us to discuss? Send us a message!There is a batch of homemade blueberry muffins cooling on my kitchen island as I upload this episode.Is it an unhealthy, processed food? No, but the store-bought version sure is.Podcast producer Chris found an interesting article in the Washington Post about ultra-processed foods and how they impact your health. While this stuff isn't anything new to our listeners, what can be surprising is the seemingly healthy foods that are considered "ultra-processed."We talk about why breakfast cereal...2022-10-0210 minKeeping it Real with Nyree and Fiona🏋️♀️What is Fitness? Let's just say the definition is a uniquely individual thing!Got an topic you want us to discuss? Send us a message!Greg is in fine form on the latest episode of "Keeping it Real with Nyree and Fiona." Oh, yes, he is on fire!We're digging into the CrossFit archives again for another interesting topic. What is fitness? The definition changes as your life changes. Prioritizing fitness with diet and exercise is essential for everyone. It makes everything in your life better.We share what fitness means for each us. Take a listen and tell us what fitness me...2022-09-2713 minKeeping it Real with Nyree and Fiona🏋️♀️What is Fitness? Let's just say the definition is a uniquely individual thing!Got an topic you want us to discuss? Send us a message!Greg is in fine form on the latest episode of "Keeping it Real with Nyree and Fiona." Oh, yes, he is on fire!We're digging into the CrossFit archives again for another interesting topic. What is fitness? The definition changes as your life changes. Prioritizing fitness with diet and exercise is essential for everyone. It makes everything in your life better.We share what fitness means for each us. Take a listen and tell us what fitness me...2022-09-2713 minKeeping it Real with Nyree and FionaPre- and Post-Workout Nutrition. Which is More Important?Got an topic you want us to discuss? Send us a message!🤣What beer pairs with PB & J?It's an important question, and one for which we'd love an answer!But seriously...In this week's episode we're talking about pre- and post-workout nutrition. Nyree digs into the science of fasted workouts and how pre-workout nutrition is far more critical than post-workout meal timing. Greg shares his experience with fasted CrossFit and Fiona offers her go-to pre-gym snacks.Of course this podcast wouldn't be complete without a classic Greg-ism or two...2022-09-1110 minKeeping it Real with Nyree and FionaPre- and Post-Workout Nutrition. Which is More Important?Got an topic you want us to discuss? Send us a message!🤣What beer pairs with PB & J?It's an important question, and one for which we'd love an answer!But seriously...In this week's episode we're talking about pre- and post-workout nutrition. Nyree digs into the science of fasted workouts and how pre-workout nutrition is far more critical than post-workout meal timing. Greg shares his experience with fasted CrossFit and Fiona offers her go-to pre-gym snacks.Of course this podcast wouldn't be complete without a classic Greg-ism or two...2022-09-1110 minKeeping it Real with Nyree and Fiona💤Rest Days! How do you know when you need one?Got an topic you want us to discuss? Send us a message!How do you know when you've got to skip your planned workout?Most of us have a planned rest day in our workout week. Sometime we need an extra one. We aren't training for the games, so overtraining isn't that much of an issue. And yet, even we mere CrossFit mortals take an extra day away from the gym.Fiona shares how a rest day is all about balancing the needs of a special needs daughter; while Greg and N...2022-08-2209 minKeeping it Real with Nyree and Fiona💤Rest Days! How do you know when you need one?Got an topic you want us to discuss? Send us a message!How do you know when you've got to skip your planned workout?Most of us have a planned rest day in our workout week. Sometime we need an extra one. We aren't training for the games, so overtraining isn't that much of an issue. And yet, even we mere CrossFit mortals take an extra day away from the gym.Fiona shares how a rest day is all about balancing the needs of a special needs daughter; while Greg and N...2022-08-2209 minKeeping it Real with Nyree and FionaVeteran members - what keeps them coming back...Got an topic you want us to discuss? Send us a message! What do you get when 3 long standing members of Grand River CrossFit come together for a podcast while Nyree & Greg enjoy their vacation in Costa Rica? Fiona, and her special guests, Char & G-Ma discuss what keeps them coming back time and time again as well as a few funny stories. Give it a listen.Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/gra...2022-07-2414 minKeeping it Real with Nyree and FionaVeteran members - what keeps them coming back...Got an topic you want us to discuss? Send us a message! What do you get when 3 long standing members of Grand River CrossFit come together for a podcast while Nyree & Greg enjoy their vacation in Costa Rica? Fiona, and her special guests, Char & G-Ma discuss what keeps them coming back time and time again as well as a few funny stories. Give it a listen.Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/gra...2022-07-2414 minKeeping it Real with Nyree and Fiona🍆🥑Bacon-Wrapped Veggies and Smart Carbohydrates🥣🍞Got an topic you want us to discuss? Send us a message!Getting your veggies in this time of year is easy. There are so many fresh vegetables available at your favourite grocery store or farmers market.Fiona's favourite is bacon-wrapped asparagus. We agree! We dig deep into eating veggies and carb-loading.Greg and I talk about what we eat prior to long endurance events like a 5-hour bike ride. Greg gets on a little rant about carb-loading and Vector cereal.Take a listen and enjoy!Are y...2022-06-2711 minKeeping it Real with Nyree and FionaEating S-L-O-W-L-Y ⏱ It's WAY Harder Than You Think!Got an topic you want us to discuss? Send us a message!🙌It is festival season!After a two-year COVID hiatus, the Dunnville Mudcat Festival is back. And with that comes beer, carnival food and way too many opportunities to sabotage your healthy habits.On this episode of "Keeping it Real" with Nyree and Fiona we dig deep into a really challenging habit - eating slowly.It really is harder than you think! Greg and Fiona share their experience with this challenging habit and Nyree offers some insight on why we see...2022-06-1210 minKeeping it Real with Nyree and FionaEating S-L-O-W-L-Y ⏱ It's WAY Harder Than You Think!Got an topic you want us to discuss? Send us a message!🙌It is festival season!After a two-year COVID hiatus, the Dunnville Mudcat Festival is back. And with that comes beer, carnival food and way too many opportunities to sabotage your healthy habits.On this episode of "Keeping it Real" with Nyree and Fiona we dig deep into a really challenging habit - eating slowly.It really is harder than you think! Greg and Fiona share their experience with this challenging habit and Nyree offers some insight on why we see...2022-06-1210 minKeeping it Real with Nyree and FionaThe Fabled Chip Cabinet 🤷♀️🤣Got an topic you want us to discuss? Send us a message!Do you have a chip cabinet? Apparently it's the one above the fridge. Nyree would need a chair to reach it and in Fiona's house it's the cabinet for rarely used items.It would seem we are in the minority! In this episode we talk about how to control your food environment for success. If you are the one grocery shopping, then you are the gatekeeper. By keeping crap food out of the house you are less likely to consume junk....2022-06-0511 minKeeping it Real with Nyree and FionaThe Fabled Chip Cabinet 🤷♀️🤣Got an topic you want us to discuss? Send us a message!Do you have a chip cabinet? Apparently it's the one above the fridge. Nyree would need a chair to reach it and in Fiona's house it's the cabinet for rarely used items.It would seem we are in the minority! In this episode we talk about how to control your food environment for success. If you are the one grocery shopping, then you are the gatekeeper. By keeping crap food out of the house you are less likely to consume junk....2022-06-0511 minKeeping it Real with Nyree and Fiona🍅Nutrition Challenge Week One - Fiona Shares her Experience So Far!Got an topic you want us to discuss? Send us a message!We're one week into the "Back to Basics" Nutrition Challenge. Eating out, unexpected schedule changes and how much mayo is too much. We talk those topics and about meal planning, mindset and what's coming up.Sabrina makes a guest appearance too🤣. She has quite the appropriate comment for a nutrition podcast!Fiona shares her experience with the challenge so far and what she can do better in the weeks ahead.It's a fun evening on location at the...2022-05-3020 minKeeping it Real with Nyree and Fiona🍅Nutrition Challenge Week One - Fiona Shares her Experience So Far!Got an topic you want us to discuss? Send us a message!We're one week into the "Back to Basics" Nutrition Challenge. Eating out, unexpected schedule changes and how much mayo is too much. We talk those topics and about meal planning, mindset and what's coming up.Sabrina makes a guest appearance too🤣. She has quite the appropriate comment for a nutrition podcast!Fiona shares her experience with the challenge so far and what she can do better in the weeks ahead.It's a fun evening on location at the...2022-05-3020 minKeeping it Real with Nyree and FionaAge Is Just A Number! How Our Seniors Inspire Us🏋️♀️Got an topic you want us to discuss? Send us a message!Are you using the "I'm too old" excuse? Our 70+ members are proving that age is nothing but a number. They are stronger and more active than people half their age.Fiona, Greg and I share our thoughts on why the age excuse is ridiculous and how keeping active is the best way to age gracefully.Check out these links:https://barbend.com/shelly-stettner-squats-230-pound-raw-triples-at-71-years-old/?__s=ddgfodogusssogqk1ujqhttps://www.tinhorn.com/Are you in...2022-05-2312 minKeeping it Real with Nyree and Fiona📣Announcing the Back to Basics Nutrition Challenge!Got an topic you want us to discuss? Send us a message!We're recording on location from the Grand River CrossFit worldwide headquarters, also known as Greg and Nyree's kitchen.Our "Back to Basics" Nutrition Challenge is an eight-week habit-based plan designed to get you eating healthy and developing healthy habits.Take a listen as Greg, Fiona and I discuss why meal plans don't work, how planning is critical and why consistency will be the biggest challenge.Are you in the Dunnville, Ontario area? Curious about what Grand...2022-05-1614 minKeeping it Real with Nyree and Fiona📣Announcing the Back to Basics Nutrition Challenge!Got an topic you want us to discuss? Send us a message!We're recording on location from the Grand River CrossFit worldwide headquarters, also known as Greg and Nyree's kitchen.Our "Back to Basics" Nutrition Challenge is an eight-week habit-based plan designed to get you eating healthy and developing healthy habits.Take a listen as Greg, Fiona and I discuss why meal plans don't work, how planning is critical and why consistency will be the biggest challenge.Are you in the Dunnville, Ontario area? Curious about what Grand...2022-05-1614 minKeeping it Real with Nyree and Fiona🤣CrossFit Math is Hard!Got an topic you want us to discuss? Send us a message!Fiona, Greg and I have a little fun discussing why CrossFit math is hard. It isn't really, but sometimes we mess it up!Speaking of numbers... Why 3 rounds and not 5? Why did we program "Grace" with less load than the CrossFit standard? We also get into the how and why of programming. Learn how we come up with the reps, rounds and load for our workouts. Let's just say it isn't random.Are you in the Dunnville, Ontario...2022-05-0115 minKeeping it Real with Nyree and Fiona⭐It's All About Connection!Got an topic you want us to discuss? Send us a message!How has the fitness industry changed during the course of the pandemic? Fiona, Greg and I dig deep into why connecting with others has been the big reason why people are getting back in the gym.Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No...2022-04-1913 minKeeping it Real with Nyree and FionaLifting Belts, Weight Lifting Shoes and Wrist Wraps. Do you need them?Got an topic you want us to discuss? Send us a message!Do you need lifting belts, wrist wraps or lifting shoes? Fiona, Greg and I weigh in on what tools are necessary and when you should consider adding them.Take a listen!#weightlifting #crossfit #strength #olympiclifting #dunnvilleAre you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "...2022-04-0315 minKeeping it Real with Nyree and Fiona2022 CrossFit Open Wrap Up - Member Interviews and more!Got an topic you want us to discuss? Send us a message!Our longest episode ever is worth a listen. Grab a coffee or tea and check out:--Greg, Nyree and Fiona's favourite moments--Nicole H and her awesome winning team, Hakuna Masquata--Ineta R admits on the podcast that she loves wall balls--Our resident half marathon runner Darren M shares how CrossFit has kept him injury-free and running faster than ever--Fiona talks to Michelle S who shares how it was fun to meet new...2022-03-2423 minKeeping it Real with Nyree and Fiona2022 CrossFit Open Wrap Up - Member Interviews and more!Got an topic you want us to discuss? Send us a message!Our longest episode ever is worth a listen. Grab a coffee or tea and check out:--Greg, Nyree and Fiona's favourite moments--Nicole H and her awesome winning team, Hakuna Masquata--Ineta R admits on the podcast that she loves wall balls--Our resident half marathon runner Darren M shares how CrossFit has kept him injury-free and running faster than ever--Fiona talks to Michelle S who shares how it was fun to meet new...2022-03-2423 minKeeping it Real with Nyree and Fiona🏋️♀️🌟22.2 Live on Location! -- Member Interviews and More!Got an topic you want us to discuss? Send us a message!Welcome to a special "Live on Location" edition of "Keeping it Real with Nyree and Fiona."We're in the middle of the action at Grand River CrossFit's "Friday Night Lights."Greg gets pretty excited right off the start when a certain co-host messes up the burpees. We interview a few of the fabulous members who call our gym home. You'll hear Kelsey cheering everyone on and you'll catch Greg giving some awesome coaching advice.This episode highlights what we're...2022-03-1716 minKeeping it Real with Nyree and Fiona🏋️♀️🌟22.2 Live on Location! -- Member Interviews and More!Got an topic you want us to discuss? Send us a message!Welcome to a special "Live on Location" edition of "Keeping it Real with Nyree and Fiona."We're in the middle of the action at Grand River CrossFit's "Friday Night Lights."Greg gets pretty excited right off the start when a certain co-host messes up the burpees. We interview a few of the fabulous members who call our gym home. You'll hear Kelsey cheering everyone on and you'll catch Greg giving some awesome coaching advice.This episode highlights what we're...2022-03-1716 minKeeping it Real with Nyree and Fiona22.2 - The After Show!Got an topic you want us to discuss? Send us a message!Fiona, Greg and I get into an analysis of the good, fun and awesome of 22.2. Take a listen.Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=186772022-03-0813 minKeeping it Real with Nyree and FionaResolutions Reality Check - How to Not Be a Quitter!Got an topic you want us to discuss? Send us a message!Fiona and I let Greg hang out with us again in the Isle of Sound studios. Oh, Greg!🤣We're talking about "Quitter's Day," the January date that Strava has determined is the day most people give up on their fitness resolutions. What causes people to quit their fitness program and how can you avoid being a statistic? We dig deep and offer a reality check.Have a listen. You'll learn something and have a laugh!Are you in t...2022-01-2712 minKeeping it Real with Nyree and Fiona📣Are the CrossFit Games going to be same without Dave Castro? We weigh in!Got an topic you want us to discuss? Send us a message!Fiona and I have a special guest join us on this episode of Keeping It Real. It's the one and only Greg Segui! We share our take on the announcement that Dave Castro is no longer part of the CrossFit organization and what that might mean for the CrossFit Games.Fiona and I may just let Greg in on future podcasts! Tell us what you think!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all...2022-01-1113 minKeeping it Real with Nyree and Fiona📣Are the CrossFit Games going to be same without Dave Castro? We weigh in!Got an topic you want us to discuss? Send us a message!Fiona and I have a special guest join us on this episode of Keeping It Real. It's the one and only Greg Segui! We share our take on the announcement that Dave Castro is no longer part of the CrossFit organization and what that might mean for the CrossFit Games.Fiona and I may just let Greg in on future podcasts! Tell us what you think!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all...2022-01-1113 minKeeping it Real with Nyree and FionaWhich Team Will Be The Fastest? Our first ever Row-a-Thon starts tomorrow!Got an topic you want us to discuss? Send us a message!Our first ever Grand River Row-a-Thon starts tomorrow! We're going the distance for local healthcare.Fiona and I share our personal experiences with the Haldimand War Memorial and why supporting the Dunnville Hospital and Healthcare Foundation is so important.Oh, and we make a few predictions about which teams will take second and third spot behind our two-man boat.We are enjoying a local VQA and having a lot of fun in the Isle of Sound Studios.2021-11-2210 minKeeping it Real with Nyree and FionaMindfulness and Staying Healthy During the PandemicGot an topic you want us to discuss? Send us a message!Even fitness pros can let healthy habits slide. Fiona and I get into a bottle of Creekside and discuss how we've used the pandemic as an excuse for less than healthy behavior. We also talk about gratitude and the importance of being in the moment. And we have a good laugh at ourselves too.Enjoy!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:2021-11-1308 minKeeping it Real with Nyree and FionaEven your brain needs a break!Got an topic you want us to discuss? Send us a message!We give our bodies a break, but how often do we give our brain a break. Fiona and I discuss multi-tasking and how the pandemic, Zoom meetings and distractions have challenged our memory and focus. Oh and we sample some of Vineland's best!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/...2021-09-1907 minKeeping it Real with Nyree and FionaFail Small! How to get back on track with your health and fitness goals faster.Got an topic you want us to discuss? Send us a message!We all get off track when it comes to health and fitness. The key is to bounce back as soon as possible. Fiona and I are enjoying a classic Ontario red wine and sharing how we get back on track when life gets crazy.There is some great stuff in this episode!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.f...2021-07-1909 minKeeping it Real with Nyree and FionaWOD Blindness! The Struggle is Real🤣Got an topic you want us to discuss? Send us a message!WOD blindness is real...at least for the members of Grand River CrossFit!In this episode Fiona and I enjoy a Port Dover wine called Frisky Beaver and share our own experiences with WOD blindness.How do you know if you suffer from this affliction? You'll have to listen!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/2021-07-0608 minKeeping it Real with Nyree and FionaWhat's Your Fast Food Kryptonite?Got an topic you want us to discuss? Send us a message!You had me at Swedish Berries! We all have that one food that is irresistible. Fiona and I chat about why fast food is so delicious and give a shout-out to some of our favourite local restaurants.Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"...2021-06-1408 min
Keeping it Real with Nyree and FionaStrategies to get through the tough workouts.Got an topic you want us to discuss? Send us a message!Fiona and I enjoy a 2019 Henry of Pelham Cab-Merlot and share our best coping strategies for hard workouts. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"2021-03-2908 minKeeping it Real with Nyree and FionaStrategies to get through the tough workouts.Got an topic you want us to discuss? Send us a message!Fiona and I enjoy a 2019 Henry of Pelham Cab-Merlot and share our best coping strategies for hard workouts. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=186772021-03-2908 min
Keeping it Real with Nyree and FionaWorst workouts! We have a few fine choices!Got an topic you want us to discuss? Send us a message!Fiona and I enjoy a little Sandbanks Foch Baco Noir and discuss our worst workouts. Discover why we keep coming back to CrossFit and why you need to tackle hard workouts. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94...2021-03-1607 minKeeping it Real with Nyree and FionaWorst workouts! We have a few fine choices!Got an topic you want us to discuss? Send us a message!Fiona and I enjoy a little Sandbanks Foch Baco Noir and discuss our worst workouts. Discover why we keep coming back to CrossFit and why you need to tackle hard workouts. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"2021-03-1607 min
Keeping it Real with Nyree and FionaCrossFit and why women in their 40’s and 50’s love it.Got an topic you want us to discuss? Send us a message!Fiona and I enjoy some wine and chat about the inspiring women who call Grand River CrossFit their home away from home. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=186772021-03-0306 minKeeping it Real with Nyree and FionaCrossFit and why women in their 40’s and 50’s love it.Got an topic you want us to discuss? Send us a message!Fiona and I enjoy some wine and chat about the inspiring women who call Grand River CrossFit their home away from home. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"2021-03-0306 min
Keeping it Real with Nyree and FionaThe Challenge of At Home Workouts with Fiona AlfordGot an topic you want us to discuss? Send us a message!The lockdown has been a challenge for those of us who love the gym! Nyree and Fiona share their experience. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=186772021-02-1906 minKeeping it Real with Nyree and FionaThe Challenge of At Home Workouts with Fiona AlfordGot an topic you want us to discuss? Send us a message!The lockdown has been a challenge for those of us who love the gym! Nyree and Fiona share their experience. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"2021-02-1906 min