Keeping it Real with Nyree Segui: Recent Episodes

Nyree

Cutting through the nonsense that makes health and fitness confusing. Enjoy short podcasts with actionable steps you can use right now.

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 and informative episode straight from the Isle of Sound studio.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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🥩Tis the season for the BBQ!

We love this time of year. There is so much yummy stuff to eat!

How do you enjoy the best of barbeque season without adding extra pounds?

We get into this topic with practical tips on how to survive BBQ season.

We're enjoying our favourite beverages and Greg has some classic Greg-isms!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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 bonfire in their backyard, courtesy of Producer Chris and Fiona's rickety old fence.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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Summery weekends are the best! We're enjoying a few beverages with our favourite people.

On the latest episode of the podcast we're talking about why we love the whiteboard.

For us it's all about the community. Posting your score on the whiteboard is about the shared CrossFit experience.

We get into why we love the whiteboard and have a few laughs along the way.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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 eat and how much to eat that all you'll solve the whole how to eat healthy thing. That's the hope of a meal plan.

Meal plans are the standard of nutrition coaching, but they always fail. We get into this topic and offer a much better way to master healthy eating.

Need help? We can help you master healthy habits that will last a lifetime. Drop us a message at grandrivercrossfit@gmail.com

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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. Appetite is all about craving, your food environment and habits.

Greg has some classic moments as usual. 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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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Greg is enjoying a Sawdust City Brewing Co. Jalapeno Lime Sour. It is his new favourite🤣! All he needs is a big, juicy burger.

Is carb loading still a thing? And if so, are we doing it correctly? It's a concept that has been around since the 1960's, but has been misinterpreted by hockey coaches and runners everywhere.

We dive into the facts and myths about carb loading. It's the eve before our big adventure run and we're sharing our pre-race nutrition strategies.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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If weight loss is your goal you must pay attention to liquid calories.

We're easing up on the alcoholic beverages because Greg and I have a big adventure race in the morning. Alcohol is dehydrating and can disrupt sleep, in addition to increasing your risk of cancer. It is definitely not a performance enhancing beverage!

Liquid calories are sneaky. Beverages that you think are healthy like fruit juice or smoothies can be high in calories and contribute to weight gain.

Greg is on fire on this latest episode!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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We love our squats!

Squats are a functional movement that you do every single day. Don't think so? How do you get to the toilet? That's a squat!

When you master the proper mechanics of the squat you improve your overall mobility, strength and flexibility. You also prevent injuries, strengthen your joints and burn more fat overall.

That's just a few benefits of the beloved squat.

We've got our wine, beer and some classic Greg-isms!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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 always expect some classic Greg-isms!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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Happy Easter from your favourite podcasters!

Now that spring is here many people are thinking about losing weight. After the Easter dinner...and the chocolate, of course.

Cardio is always the go-to solution when people start a weight loss program. Unfortunately it isn't the most effective for weight loss. We're talking about what we call the hierarchy of weight loss and what you must do first (not cardio) in order to have lasting weight loss.

This is the second of two podcasts we record at the Isle of Sound studio and you know that means😂. Greg is in fine form after a few beverages!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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Did you know the average age of the participants in our CrossFit Open was 43? Our older athletes pushed themselves for several weeks and are stronger for it.

So what does all this high intensity training do to an aging body? It makes it stronger!

We're not getting any younger, but we're not slowing down. Take a listen as we discuss the benefits of high intensity training and the older athlete.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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🤣🤣Wait until the last minute!

The 2024 Open is done! Thank goodness!

We've had three challenging CrossFit Open workouts and 24.3 was probably the most difficult.

This last workout was a humbling experience for many. All but four participants had to scale the workout. Those who scaled to the jumping chest-to-bar pull-ups learned just how difficult that pull-up variation is.

24.3, like the previous workouts, highlighted weaknesses. That's what the Open experience is all about.

Friday night was loud! There were 40 amazing members in the gym cheering for their fellow athletes. It was awesome.

It was also a stressful workout for Greg to manage. Keep listening!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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 one of those moments in the Open that highlights your weaknesses.

The energy in the gym has been incredible!

fitness #crossfitopen2024 #dunnville #podcast #wellness

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

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@grandrivercrossfit

https://grandrivercrossfit.ca/

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We're recording live at Grand River CrossFit for the first event of the 2024 CrossFit Open Intramurals.

Snatches and burpees may not be everyone's favourite and yet 35 members showed up to get it done. The gym is loud and the energy is incredible. We've got highlights and interviews.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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 classes went on as normal.

In this episode we talk about how to deal with sickness and how to get back to your active lifestyle.

As always there are some classic Greg-isms! 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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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The chirping has already started! We've got the best lineup yet. This year is going to be EPIC!

We're starting this episode with some classic, unfiltered Greg-isms.

We're chatting about how the captains selected their team and what we're looking forward to in the 2024 Grand River CrossFit Open Intramurals.

If you haven't signed up yet there's still time.

There are a lot of laughs on this one. 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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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 you'll also have an opportunity to earn points for your team. We'll post an amrap that can be done in the gym, at home or on vacation. Your score is your points for your team!

The energy in the gym is awesome. It's a great opportunity to meet other gym members, cheer on your friends and celebrate each others new prs.

Sign up at the front desk!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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 are some useful tips on mindset on the latest episode. 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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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 some kind of activity through your early adult years
-->your genetics
-->your willingness to work on your mobility

These are just a few examples of what contributes to your ability to master new movement patterns.

Fiona and I are trying to be serious, but Greg and Chris send this one off the rails.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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Did you know that the second Friday of January is called "Quitter's Day"? That's supposedly the day by which most people have given up on their New Year's Resolutions.

We think New Year's Resolutions suck. Instead of resolutions, think of building on small habits. Lofty goals are great, but you need to break that goal down into small daily habits. Each day that you execute those habits brings you one step closer to that lofty goal.

It's all about consistency. Put the time in day after day and you will achieve your goals.

We've got wine, beer and bourbon on the latest episode. Chris has a little fun with sound effects and as always, Greg is in fine form.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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We all have the same 24 hours in a day. How is it that some of the busiest people still manage to find time to exercise, while others who have all day never do?

It's all about prioritizing exercise before everything else. That means turning off NetFlix, rearranging your schedule and delegating tasks.

When you prioritize your health you are a happier, healthier and more productive person.

We've got some solutions to defeat the "I have no time to exercise" excuse. As always, there are some classic Greg-isms. 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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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Welcome to the final podcast of 2023!

Our beverages are "sponsored" by Toni S. We're enjoying Masi Campofiorin, an Italian red and Blue Moon Belgian White Ale. These are excellent choices, Toni!

Did you get a smart watch or fitness tracker for Christmas? Greg loves to monitor his heart rate during workouts; while I think there is a tendency for people to obsess over numbers that are ultimately irrelevant in terms of your health. We are clearly on different sides of the smart watch/fitness tracker debate.

This may be one of our more contentious episodes to date.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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We're closing out 2023 with a list of ways to make your 2024 awesome. These are simple things you can do every day that will result in a healthier and happier you.

Today you can:
--drink water
--go for a walk
--read a book
--eat fresh food
--set limit screen time
--make time for family

Do these and a few more that our on list and your 2024 will be amazing without even trying. Consider this our version of New Year's Resolutions.

We're on location at the Grand River CrossFit worldwide headquarters for the second last podcast of the year. As usual there are some classic Greg-isms and entertaining tangents.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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There are about eight days until Christmas. Have you shopped for the CrossFit enthusiast on your list?

From wrist wraps and ropes to liquid chalk, we've got some great ideas for less than $100.

Greg is in fine form (and officially on the naughty list)!

Take a listen and then go online for some great gifts.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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 perfect pair of CrossFit shoes.

Greg is into the pumpkin beer and Fiona and I drink an Italian red that we can't pronounce.

Take a listen 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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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The next few weeks are busy and it is easy to skip workout and eat unhealthy foods.
Your December healthy habits shouldn't be any different than your habits any other time of the year.

Here is our best tip to stay on track with your health and fitness during Christmas and beyond:

Manage your indulgences year round by following the "80/20 Rule" where eighty percent of the time you stick to your healthy habits and the remaining twenty percent you indulge in your favourite treats.

Get started now with your health and fitness goals and you will be way ahead of the crowd come January.

Greg is firing out sage advice like some like of oracle and we've got a laugh track courtesy of Sabrina.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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❤Our gym members are awesome!

The 3rd Annual Row-a-Thon was a huge success. As of this moment our Row-a-Thon has raised over $3600 for the Dunnville Hospital and Healthcare Foundation's CT Scanner campaign. You can still donate by following the link here:

https://www.canadahelps.org/en/pages/going-the-distance-for-healthcare-in-our-communi-2/

We share highlights and our favourite moments of one of our favourite fundraisers.

There are some good laughs on this episode.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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 pill, but the best way to eliminate all those low grade chronic inflammation symptoms is to live a healthy lifestyle.

Fiona, Greg and I get into this topic on location at the "Pinederosa."

Enjoy!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

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@grandrivercrossfit

https://grandrivercrossfit.ca/

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🤣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? We've got strategies for you!

Eating out doesn't have to be a diet disaster.

Greg is on🔥! Take a listen and enjoy.

healthyeating #diningout #nutrition #nutritioncoaching #crossfit #dunnville

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

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@grandrivercrossfit

https://grandrivercrossfit.ca/

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🛌Did you enjoy your extra hour of sleep last night? How about that sunlight earlier this morning?

The biannual time change can be problematic for many people. The spring time change is associated with increased car accidents, heart attacks and reduced work productivity. While not as difficult as the spring time change, the fall time change is associated with an increase in seasonal affective disorder and depression.

Establishing healthy sleep habits is essential for your overall well-being. We share our nighttime habits while enjoying our favourite beverages.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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☠ 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, there are some classic Greg-isms!

Need help with the nutrition thing? Our nutrition coaching is all about developing sustainable, lifelong habits that is anything but scary.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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Tia-Clair Toomey-Orr will be competing in the Rogue Intentional on October 27, a mere five months post-partum. It is an amazing feat of athleticism. However, it begs the question about how soon is too soon to return to fitness after having a baby.

If you follow Tia-Clair on social, you know she maintained a high level of fitness throughout her pregnancy. She may be an exception given her elite athlete status, but there is a lot to learn from her experience.

Maintaining fitness throughout all stages of your life, including pregnancy, is important. Women can start CrossFit when they are pregnant and they can continue doing CrossFit throughout their pregnancy. That's where expert coaching come in! We can adapt workouts to accommodate a changing body.

Perhaps most important of all is getting back to the gym as soon as possible after having a baby. Sticking to your fitness routine, even a modified one, will improve your mental and physical well-being.

We've got the wine, beer and Greg-isms! 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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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When you are making lifestyle changes, there is always a trade-off. Takeout on a Friday night or cooking at home? Netflix marathon or go to the gym?

We talk about life balance like it's a goal, but is it really? Balance is synonymous with complacency. When you have challenging life goals you have to make trade-offs in order to achieve them.

Life is going to throw obstacles in the way of your goal. The goal may be simple, like going to the gym three times a week, but it isn't easy. There are going to be challenges, but seeking balance isn't going to help you achieve your goals.

As always we're enjoying some wine, beer and great company at the Isle of Sound studio!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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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.

Our number one tip: EAT SLOWLY! You can enjoy any food you want if you eat slowly and put your fork down between bites.

This episode is extra informative because you are going to learn a new word! Yes, snatiation is a thing.

Happy Thanksgiving!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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Do negative emotions positively or negatively affect your workout?

We all have days where we don't want to exercise. Those are the days when exercise is one of the best things you can do. Your mood is going to improve and you will be glad you made the decision to exercise.

Negative emotions and too much stress can have a negative impact on your workouts. Exercising when angry can lead to injury because you are in a state of full body tension. According to a Harvard study, it can also put you at risk for a heart attack.

This episode is all amount negative and positive mindsets.

Speaking of mindset, Greg shares some words of wisdom and as always, offers a few classic Greg-isms.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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It is rare for us to get excited about a Netflix documentary, especially ones about health. Often they tend to be biased toward vegetarian or vegan diets and don't consider other lifestyle factors that contribute to health.

Dan Buettner has been studying the concept of "Blue Zones," pockets of population where there is an unusually large number of people live to 100 and beyond for more than twenty years. Live to 100 revisits Blue Zones around the world and offers a well-balanced perspective on how to live a long and healthy life.

Much of what these centenarians are doing to live a long and healthy life are things you can do, too. Genetics only plays a small role in longevity. Starting today make it a point to:

Eat a whole food plant based diet. This doesn't mean becoming a vegetarian. It means filling most of your plate with lots of fresh veggies and eating quality sources of fish, chicken, beef , etc.
Move! Exercise is important, but so is daily movement. Go for a walk, garden, or find ways to add extra activity in your day.
Connect with others. Volunteer, engage with members of your church or connect with friends and family.
Have a sense of purpose. You need a reason to get out of bed. Engage in a hobby or volunteer.

We share our perspective. As always there are more than a few Greg-isms!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro"

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 with environmental factors like heat, we're still matching and even beating previous scores. It just goes to show that your fitness can improve at any age.

Fiona goes way back into the archives to highlight some of her "favourite" workouts that maybe don't need to be repeated any time soon. As always Greg is in fine form!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro"

🌟We are super excited to announce three new CrossFit Level 1 coaches!

Teresa, Kelly and Nicole are very well trained and knowledgeable coaches. Now with the addition of a CF L1 certification they will feel even more confident in their coaching skills.

In the latest episode of the podcast Greg and I share our experience with our CrossFit Level 1 and CrossFit Level 2 certification seminars. We've enjoyed being coached by some of the best in the business. One of the best things about CrossFit certification seminars is the attention to proper mechanics of functional movement. Participants then practice coaching movement, spotting and correcting flaws.

These are active seminars! We've spent hours working with just a PVC pipe. We've done Fran, heavy cleans and oh so many Tabatas. There is a heightened excitement and nervousness because you are performing these workouts with unfamiliar people and with the eyes of the best CrossFit coaches on you. It is an adrenaline rush!

Want a push that only a personal trainer can provide? Teresa, Kelly and Nicole are available for personal training. Message us or them and we will get you started!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro"

Greg is having a hard time getting his beer to his mouth! That's how we're starting this episode🤣.

The demographic at Grand River CrossFit is 75% women. So what is it about CrossFit that is so appealing to women?

Women realize that being strong and healthy is essential to caring for themselves and their family. Many of us are in that peri- and post-menopausal stage of life. This is a critical time where muscle loss and bone loss can lead to sarcopenia and osteoporosis. That loss means not being independent later in life. CrossFit offers a well-rounded fitness program designed to mitigate muscle and bone loss.

And then there's the satisfaction that comes with achieving a new level of fitness after the age of forty, There is something gratifying about loading a bar and hitting a new personal best. CrossFit is all about what your body can do. Women are willing to learn and be coached. They see the value in coaching and learning new things.

Connecting with like-minded women in a supportive environment that you find at Grand River CrossFit keeps you motivated to stick to your fitness goals and achieve more than you thought possible. At any age!

Greg loves his strong women and shares his appreciation in this latest episode. 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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro"

We have to thank producer Chris for this topic!

How does your CrossFit coach know your limits and push you past them?

There are a lot of factors that can impact your workout performance. Fatigue, muscle soreness, hydration and more can factor in your performance. These change from day to day and from workout to workout.

As coaches we are always observing our athletes and making a mental note of movement, pacing and fatigue. We make adjustments to the workout based on what we see and what we know about our athletes.

One way to make our job easier is to log your workout performances. Knowing a previous load or performance gives us valuable information. We can set appropriate loads, suggest AMRAP targets and pacing. It also gives you feedback on your workout performance. Like we say, if you can track it, you can change it.

Of course a lot of limitations are self-imposed. Many times we're talking our athletes off the CrossFit ledge. You can always do more than you think you can. It's our job to set new, achievable goals that will boost your confidence.

So trust us when we suggest a heavier load (or lighter!). We've been observing and know what you are capable of!

FYI - the "thunderstick" is a classic Greg-ism for the plunger!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro"

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 needs.

Ultimately our goal is create a fun atmosphere were people can discover their maximum potential.

Greg has come classic words of wisdom and as always, the wine and beer are going down easy.

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro"

Did you watch any of the CrossFit games? Sure, the top athletes are impressive, but what really impresses us is the masters group. That's anyone over 55 years of age.

That pretty much sums up the majority of our gym!

Can older athletes workout at high intensity? What about learning complex movements?

The answer is a big YES!

Older athletes can perform at high intensity and learn complex movements like clean and jerks. The secret is in understanding each person's current fitness level.

CrossFit is one of the best things an older person can do for their health and quality of life. With some extra attention to post-workout recovery, hydration and nutrition, there is no reason why they can't be strong and athletic.

Greg is surprisingly -ism free on this episode. It's still a good time. Take a listen 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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro"

There are so many excuses for not hitting the gym. We have heard many excuses over the years.

We have yet to hear a good one!

You need to prioritize your health and fitness by making time for the gym, or you will be forced to prioritize sickness with doctors appointments.

We discuss the top five excuses for not working out, including:

Lack of time
Feeling tired
Weather conditions
Lack of motivation
Feeling self-conscious

Greg is unleashed on this episode. As always, you are in for a good laugh!

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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro"

🚀Want to crush your fitness goals? Get a coach!

🚀Want to stay motivated to workout? Get a coach!

🚀Want to maximize your time in the gym? Get a coach!

Grand River CrossFit is all about coaching. Coaching has so many benefits including:

personalizing the workout to suit your current fitness
adapt workouts to work with an injury
creating a broad workout stimulus to reduce muscle imbalances and weaknesses
challenging you to push yourself to a new level of fitness

There are a few laughs as usual. In this episode Greg gets a little sidetracked with a discussion about the Thigh Master.

Take a listen 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/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro"

🤣🤣Greg loses it right from the beginning. It might have something to do with our beer and wine selection.

We're having a little too much fun in the Isle of Sound studios.

But let's get serious...We're talking about how you might be sabotaging your metabolism and gaining weight.

Are you guilty of the following:

skipping meals
not eating enough
not eating enough protein
doing way too much cardio
not lifting weights
not prioritizing sleep

If so you could be sabotaging your metabolism.

Take a listen and learn how you can increase your metabolism.

🌯No burritos before bed!

Late night noshing is one of those health and fitness myths that never dies.

Eating late at night doesn't cause weight gain, but it may cause heartburn or indigestion that may interrupt your sleep. Interrupted sleep, on the other hand, can cause weight gain because you have no energy.

What you eat is more important than when you eat. Pounding back chips and ice-cream an hour before bed will cause weight gain because they are easy to overconsume. On the other hand, a small bowl of cereal or yogurt before bed will provide your body with energy for a more restorative sleep.

Greg is in fine form. Be sure to listen for a few of his gems!

🏃‍♀️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 that works.

Fitness, and by extension, injury recover, is about staying mobile so that you can bounce back just as stong as before.

Your mental health also depends on it. Being sidelined by an injury affects your mental health. Working out with an injury and adapting to accomodate it will boost your overall well-being.

We have a guest appearance by Sabrina and some classic Greg-isms, along with some awesome beverage choices.

Take a listen!

“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” -John F. Kennedy

We know exercise is important for a healthy body, but we often overlook how important exercise is for your cognitive and mental well-being.

Earlier we talked about workout anxiety. This is a healthy anxiety and a great way to build mental toughness.

And of course there is the stress relief component of exercise. We were not designed to live in a state of constant stress. Exercise is an essential part of managing stress, increasing self-esteem and stabilizing your mood.

Look beyond the number on the scale and focus on how exercise makes you feel. You are more likely to stick with an exercise program when you focus on intrinsic motivators rather than extrinsic ones.

Our signature event is always a sweet success!

Deadlifts and Desserts is all about getting togther with your gym friends for a fun workout and then hanging out and enjoying tasty treats.

We interview some of our fabulous members about workout anxiety and how they get through challenging workouts.

And we get into the controversial topic of cake and ice cream or brownies and ice cream.

🙌Our members are amazing. If you want to join the most welcoming gym around, you've got to check us out!

Do you suffer from workout anxiety?

We all experience a bit of nerves before a workout. That's okay! In fact it's a good thing.

Yes, anxiety is a good thing.

Here's a cool fact: Your body doesn't know the difference between anxiety and excitement. As far as your body is concerned they're the same thing.

It's up to you to change your outlook. Instead of saying "I can't," say "I'm excited to ___!" Instead of stressing about a challenging workout focus on one movement at a time. Challenge yourself to stay in the moment.

The mental side of fitness is challenging. When you learn to quiet that inner voice you will be amazed at what you can do.

We enjoy a beverage or two and share our experiences with workout anxiety.

Enjoy!

Podcast producer and master sound guy Chris has discovered reels on Instragram. Sure, he's a little late to the insta party, but now that he's on the 'gram he's DMing Greg with lots of CrossFit stuff.

One of those reels is the inspiration for this week's podcast.

In this particular reel it showed a flight attendant pushing a drink cart down the airplane aisle and then it cut to the same woman pushing a sled at a CrossFit gym. It also showed her lifting a suitcase into the overhead compartment and then doing clean and jerks in the gym.

You can see where this is going. CrossFit is all about functional fitness. We all need to sit down, stand up, lift things from the ground to over head and more. The movements that you need for your everyday life are mimiced quite nicely in the CrossFit gym. That kind of training makes you stronger for everyday life.

As usual we've got the wine, the beer and the Greg-isms!

Enjoy!

Ps; be sure to rate and share the podcast. You can also suggest ideas for future shows.

🏋️‍♀️Anyone can do CrossFit!

Greg says it best, "Saying you need to get in shape to do CrossFit is like having a shower before you have a bath?" The whole point of CrossFit is to get in shape.

Some of our members are well into their seventies and they're doing CrossFit. They didn't come in as athletes or with a lot of exercise experience.

In fact the vast majority of our members do not have a fitness or athletics background. They're fit because they do CrossFit.

We get into the wine and beer and why people may be intimidated by CrossFit.

Take a listen!

crossfit #fitness #dunnville #fitatanyage #fitnessmotivation

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 changes. That is very motivating because in the moment we don't see how far we've come.

Keeping track of your lifts and workouts gives your coach a number to work with so he or she can help you move forward. It's our roadmap for your goal!

All you need is a spiral notebook. You've probably got one kicking around somewhere. If not we'll happily give you one.

There are some special Greg-isms on this episode! Take a listen and enjoy!

We love PRs!

Whether you call it a "personal record," or a "personal best," the PR is a measure of progress. That's why we think it is important to celebrate these milestones.

PRs are motivating. They are the reward for hard work and an incentive to challenge yourself even more.

So ring the bell! Every PR is worth celebrating because it means you are getting stronger. And that is awesome!

On this episode it's the ladies who are in fine form. Take a listen and then hit the gym for some PRs.

fitness #weightlifting #prs #personalrecord #personalbest #podcast #fun #fitfriends #crossfit #dunnville #fitatanyage

We have a truth 💣for you!

You will never, ever hear us say we're having a "cheat" meal.

"Cheat" meals is a negative, all-or-nothing mindset that is associated with guilt and self-loathing. This is not a healthy approach to food.

A "treat" on the other hand, is associated with pleasure and positive feelings.

Whether you refer to eating a piece of cake as a cheat or treat comes down to mindset.

Mindset is learned behaviour. If you currently associate eating a cookie as a cheat, you can learn to rewrite your personal script so that you view it as a treat. You can:

Eat your cookie slowly! This is a game-changer. Take the time to really notice the texture and flavour of the cookie.
Keep a journal and note your feelings and thoughts as you eat the cookie.
Desensitize yourself to cookies by disrupting your habits. Every time you find yourself reaching into the pantry for a cookie have a glass of water, write a note in your journal or do five push-ups.

Take the time to truly enjoy whatever you are eating today. We are!

We've had some challenging core workouts lately. According to Greg, his abs were so sore it hurt to fart🤣. Oh, Greg!

You may have a weak core if:

--> You hurt your back for seemingly no reason

--> You get tired standing

--> You struggle to get out of a chair

--> You have poor balance

That's just a few of the sneaky signs you have a weak core. Your quality of life depends on having a strong core. An active lifestyle that includes weight training is one of the best things you can do to improve your core strength.

Want to learn more? Book your "No Sweat Intro" here: https://calendly.com/grandrivercrossfit/no-sweat-intro

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 and give your workout everything you've got.

Fiona, Greg and I enjoy a Saturday night beverage and chat about one of our favourite topics.

Enjoy!

"I need more cardio."

"My cardio sucks!"

No and no, it doesn't. You gotta go short and hard to be more efficient going long and slow. 😛

Before we get into energy systems and why your cardio is just fine, let's talk about the beer. Greg is stepping beyond his comfort zone with Cameron's Jungle of Love Volume II Pink Guava and Orange Sour. Is it a fruited sour a beer?

From a purely scientific point of view, any low powered activity like walking, running or biking, that is sustained beyond two minutes is "cardio." That's the aerobic or oxidative system.

Anaerobic exercises (without oxygen) like weightlifting and short, intense CrossFit workouts offer far more "cardio" benefits than long, slow traditional cardio exercise. Consider this:

anaerobic exercise is equally as heart protective as long cardio
anaerobic exercise burns fat while preserving and building muscle mass
anaerobic exercise increases overall aerobic capacity

Your "cardio" is just fine. You need to learn to pace yourself and manage your red line.

We dig into this topic and share our experiences training for a long cardio event without a lot of long cardio

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!

CrossFit is all about the community!

It's the one thing that differentiates a CrossFit gym from a traditional, "globo" gym.

And it's that community that keeps our members coming back for more!

Why?

Because fitness is as much a physical thing as it is a social thing. Working out at as a group motivates you to push harder. Cheering on your fellow gym member during a hard workout gives that person the energy to achieve new fitness levels.

We're friends in and outside the gym and that translates into a happier, healthier community beyond the gym.

Want to be part of the most inspiring and motivating fitness community around? Follow the link here: https://calendly.com/grandrivercrossfit/no-sweat-intro

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 get into our favourite lifts and why we love the barbell.

Sodium is sneaky!

There is so much sodium in our diets and it's going to kill us.

The daily recommended intake is 2300mg, or one teaspoon. That isn't a lot of sodium. And yet we are consuming way more than the daily recommended allowance.

Here's a challenge:

Head on over to your pantry and read the nutrition labels on your pantry staples like salad dressing, pasta sauce, crackers, bread and snacks. Can you find a product that is low in sodium?

The best way to keep sodium to within recommend amounts is to eat lots of fresh fruit and vegetables and limit processed foods.

Podcast master Chris has put together an awesome highlight reel featuring interviews and best moments of the 2023 CrossFit Open.

You can hear the excitement and energy in the gym.

It was a fantastic four weeks!

Take a listen to our amazing members share their experience.

It has a while since we've been in the Isle of Sound studios. We've got beer, wine and Greg-isms. What else do you need?

How about a recap of the 2023 Open? This was a fantastic year. Not only were the workouts a great challenge, but it was so awesome to see so many new people taking on the challenge of the Open.

The Open is all about the community. The energy in the gym over the last few weeks has been incredible. Our members pushed themselves to new PRs and loved every moment.

We share our favourite moments and Greg ticks off our sound engineer.

Take a listen!

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 stage of life. We also talk about one of our senior members and how they inspire us.

Take a listen and then get your calendar out and schedule your workouts. Invest in your future self!

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 to register for our version!

According to the Canadian Centre on Substance Use and Addiction we're heavy drinkers.

Oh, health studies...

Those "health studies" that make the news are just about making the news. More often than not, they lack any real substance. And this recent study on alcohol consumption is no different.

Always look at the source and and who funded the research. In the case of health studies, like this one on alcohol, or others on meat consumption, there are lifestyle habits that can mitigate health risks. Enjoying a glass or two of wine over a meal with friends is far different that binge-drinking. Eating a steak along with lots of veggies is healthier than pounding back a fast food burger and fries. When it comes to health studies, context is everything.

We get into the topic and Greg does what he does best. You really need to listen to this one. The ol' boy is in fine form!

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!

Two minutes into the podcast and we're in trouble! Good thing we know a guy who is a master editor.

Now on to the podcast...

There is a reason why we don't sell supplements.

They don't work! There is no way we are going to recommend a product that does absolutely nothing except lighten your wallet.

There are some we recommend, including:

Full-spectrum multivitamin
Omega 3s (fish oil)
Protein powder
Creatine monohydrate
Magnesium

Occasionally you may need to add a Vitamin D, or B12, but you should have a blood test done to see if you are deficient.

If you are on a blood thinner you need to be extra cautious. Many supplements can mess with the effectiveness of blood thinners, statins and birth control.

Greens, pre-workout and post-workout supplements and 85% of what is sold in supplements stores are a waste of money.

Health and nutrition sites we recommend:

https://www.healthline.com/

https://www.webmd.com/

Failing is a good thing! The gym is a proving ground to test your limits.

Case in point...

Friday January 6th's partner workout featured the wall walk. This is a move that many of our members have little to no experience with. And yet many of our members gave it a try because the gym is a safe environment to fail.

And you know what happened? Our members conquered their fear and got stronger, both mentally and physically.

Think about this the next time you are struggling to hit a new PR. The beauty is in the struggle. Progress isn't just about hitting a new PR, it's about putting in the work, showing up and giving it your maximum effort. So when you do eventually hit that PR the success is even more gratifying.

Failing is about developing confidence, reassessing what worked or didn't work, and moving forward.

We're on location at our dining table!

We're talking about resolutions as we say good-bye to 2022 and say hello to 2023. Resolutions are not our thing, but setting achievable goals is.

Greg is on point with his Gregisms and Sabrina chimes in with her comment about pop-tarts.

At Grand River CrossFit we're about nurturing long-term success. That includes learning about our members' goals and creating a plan that will help them achieve those goals.

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 sprinkled throughout!

Enjoy!

🤣Diet advice from Greg and Chris...

Seriously, when was the last time you ate a pop-tart? Podcast producers Chris pounded back four of them. Untoasted, or "raw", as Greg called it.

The original inspiration for this podcast was an article on Yahoo News about foods a cardiologist never eats. Google the topic and you will find dozens of articles with different lists of foods to avoid.

We get into some foods you should absolutely limit, including pop-tarts, butter tarts, artificial sweeteners and basically all ultra-processed foods.

Enjoy!

🙌We'd like to give a big shout out to the amazing Grand River CrossFit community for supporting our 2nd Annual Row-a-Thon.

Together we raised over $3100 for healthcare in our community. It is our most successful fundraiser to date!

Community is everything and our hospital is the cornerstone. The Dunnville Hospital and Healthcare Foundation does an incredible job of making sure our community has access to life-saving diagnostics and healthcare services.

We get into the highlights. Take a listen.

Want to donate? The last day to do so is Monday December 5!

https://www.canadahelps.org/en/pages/going-the-distance-for-healthcare-in-our-community/

The age-old debate rages on!

How can a beginner squat 400lbs? By using a machine. That's how.

This was the start of a conversation at the gym when one of our stronger lifters mentioned that a co-worker was lifting the aforementioned four-hundy. It does not translate to a barbell squat!

There is a place for machines in a person's fitness program, but when it comes to building functional strength, free weights is where it's at.

Machines are best for:

Beginners
Injury rehab

Free weights like barbells and dumbbells are best for:

Building overall strength
Improving flexibility and coordination
Workout variety. One barbell and some plates offers dozens of different exercise compared to single-exercise machines.

We get into the debate about machines versus free weights.

Take a listen!

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 Cabernet Sauvignon courtesy of our oldest gym member and toasting to the health of our gym members.

Enjoy!

So you just started a fitness program and you're wondering when you're going to start seeing results.

The first thing you need to know is that just getting off the couch and getting to the gym has huge mental and physical benefits. Sure, you may not "see" result, but you will feel a sense of accomplishment.

Results are a subjective thing. They are not always about the weight on the scale. They are also about confidence.

We have a realistic timeline of all the awesome milestones you will achieve.

👉Want to know the real secret of great results? Show up and do the work. It isn't exciting, but it is the reality. We can help!

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 workouts

But 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 when it comes to "scary" workouts. The best way to overcome them is one rep at a time!

Take a listen.

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 #nutrition

CrossFit has its own language.

WOD?
AMRAP?
1RM?

It's enough to confuse a veteran CrossFit member. For newbies it can be downright overwhelming. We're enjoying our favourite beverages at the Isle of Sound studios and defining some of the most common CrossFit terms.

WOD - Workout of the Day
AMRAP - As Many Rounds (or Reps) As Possible
EMOM - Every Minute On the Minute
1RM - One rep max. This is the heaviest you can lift for one repetition. We use common lifts like deadlifts, squats, cleans, and shoulder press.
PR - Personal record. This is the best performance of a workout or a lift. PB means Personal best and is interchangeable with PR.
SDHP - Sumo Deadlift High Pull
T2B - Toes to bar
G2OH - Ground to overhead. This is either a clean and jerk or a snatch.
Hero WOD - Mentally and physically challenging workouts that are designed to get you out of your comfort zone. They are often created in honour of someone who has sacrificed his or her life to save others.

I've probably missed a few!

Oh, how time flies!

Did you know that we were the first CrossFit affiliate in Haldimand? Not only that, we are the longest running affiliate in the area. September 27 marked 12 years as a CrossFit affiliate.

So much has changed in those 12 years. CrossFit itself has evolved from the early days of hard-core workouts designed for the fittest of the fit to embracing all fitness levels with workout adaptations for beginners posted on CrossFit.com.

We've moved from an "open gym" format where members could come and go at any time to a class format that offers a far better experience. Women are embracing their athleticism and lifting heavy weights. There are people in their 70's doing clean and jerks. That is awesome!

Being an affiliate has allowed us to create a culture that is supportive, inclusive and fun. 12 years and a crazy couple of pandemic years later, we're still here.

🙌Here's to another 12 years!

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, most yogurts and granola bars are considered ultra-processed and offer healthier alternatives.

Fiona and I are going old-school with this episode. Greg will be back for the next one!

https://www.washingtonpost.com/wellness/2022/09/27/ultraprocessed-foods/

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 means to you.

We're getting into the nitty-gritty of coaching.

Greg and I are always looking for ways to improve our coaching skills. Virtuosity is all about communicating, demonstrating and educating our members on the importance of the fundamental movements.

The basics may be boring, but they are the foundation upon which you build your fitness.

Take a listen!

🤣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. Listen at the nine-minute mark. Fiona loses it!

We all get sore muscles! How do you reduce muscle soreness so that you are fresh for your next workout? Active recovery!

Greg and I share what we do to reduce muscle soreness so that we're fresh for our next workout.

Enjoy!

Greg and I talk about how critical technique is.

Think a warm up with a dowel is a waste of time? Think again! If your coach is cueing your technique with a dowel then you better listen.

Technique ALWAYS before LOAD! When your technique is solid the load becomes easier to manage.

Take a listen!

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 Nyree talk about rest days and active recovery.

The wine is Pelee Island selection and Greg is drinking a "skunky" mimosa-style beer.

Take a listen!

We're in the studio on a Wednesday night because sneaking down to record a podcast during a big family shindig might be kinda rude.

This episode is all about Plan B.

Last week's weather called for a change in plans. With a humidex forecasted to be above 40 degrees we needed to change the workout. It's something we do all the time, whether it's for weather or injuries.

Having a "Plan B" means adapting your original plan to allow you to stay on track with your goals when life happens.

We share how we avoid vacation weight gain without working out and how much that first workout after 13 days off really felt. (It was great 🤣!)

Life happens. A Plan B, or C, and D, keeps you moving forward.

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.

Catch our latest podcast before the Seguis go on vacation to Costa Rica. We discuss liquid calories this week as part of the finale of the nutrition challenge. What do you consider healthy? We want to know who you think is the enabler during this podcast? Do they risk being kicked off future episodes? Tell us below.

Save your bacon grease!

Greg is in fine form as we dish up the truth about fat.

Take a listen as we discuss good fats, portion size and the fats that are almost impossible to avoid.

Spoiler alert -- peanut butter is a fat.

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!

We are wrapping up another week of our nutrition challenge. This week was all about protein. There are lots of myths regarding protein. We bust a few including:

How much protein you need each day? The answer is 1.4 - 2.0g/kg of bodyweight. Yes that much!
Peanut butter is not protein. Read that again...peanut butter (or almond butter or cashew butter or Nutella) is not protein.
Can you overconsume protein? The answer is no!

Take a listen and then go eat some protein.

🙌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 seem to be programmed to gulp and go.

food #eatingslowly #healthyhabits #redwine #nutrition #nutritioncoaching

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.

Nyree shares her experience with this very issue and Fiona talks about dealing with food in the work environment.

Greg returns on the next podcast!

Have a listen and enjoy.

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 Grand River CrossFit worldwide headquarters.

Enjoy!

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=ddgfodogusssogqk1ujq

https://www.tinhorn.com/

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.

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.

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.

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 #dunnville

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 members

--Coach Teresa, aka G-Ma, talks about ramping up the masters rx'd requirements and the best part of coaching

--Greg talks to Coach Kelly about how her team rallied to third place

--Fiona talks to Char O, who has been working out with us for nearly 13 years. She shares how CrossFit has improved her health, stress and mindset

I've said it before and I will say it again:

Best members ever!

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 all about. It's about working hard, having fun, but doing so at a level appropriate for each person.

Fiona, Greg and I get into an analysis of the good, fun and awesome of 22.2. Take a listen.

Grand River CrossFit's "CrossFit Open Intramurals" are on! It has been two long years since we've been able to have a little fun with the CrossFit Open workouts.

This year is going to be EPIC! If you haven't signed up listen here to learn why you should.

Nicole and G-Ma are campaigning for additional team members. We warn you now! If you are not on a team, you could be bribed into joining one.

It's all about getting together, having fun and creating the awesome community that is Grand River CrossFit.

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!

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!

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.

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!

What red wine pairs with jalapeno poppers and do you need a fitness goal? These are the two topics up for discussion on this episode!

Take a listen!

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!

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!

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!

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.

Fiona and I enjoy a 2019 Henry of Pelham Cab-Merlot and share our best coping strategies for hard workouts.

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.

Fiona and I enjoy some wine and chat about the inspiring women who call Grand River CrossFit their home away from home.

The lockdown has been a challenge for those of us who love the gym! Nyree and Fiona share their experience.

Whether it’s planning a menu or scheduling a specific time to exercise, we all need structure to be successful with our health and fitness goals.

You do not need to go on an apple cider vinegar detox or buy expensive supplements to be healthy.

Greg talks about keeping up with his fitness and the challenge of a new job.

Eat whatever you want this holiday season with these three habits! Spoiler alert: They’re not easy tips!

You won’t see miraculous results from drinking one glass of water. You’ve got to keep practicing seemingly inconsequential habits even when you don’t see results.

Imperfect action is better than no action. It doesn’t matter how big your health and fitness goals are, you just got to start.