Keeping it Real with Nyree and Fiona artwork

Keeping it Real with Nyree and Fiona

127 episodes - English - Latest episode: 4 days ago -

Join us as we enjoy a favourite red wine and discuss all things fitness from CrossFit, to weight lifting, nutrition and more. We're cutting through the nonsense so that you can live your healthiest life. And we're having a lot of fun doing it!

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Episodes

Training and the Aging Athlete

March 24, 2024 15:00 - 17 minutes - 12 MB

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? C...

😡The 2024 Open Workout That Messed Greg Up - The TMI Edition

March 19, 2024 00:00 - 22 minutes - 15.6 MB

🤣🤣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 nigh...

🏋️‍♂️💪The 2024 Open So Far - Our Recap of the Action!

March 10, 2024 16:00 - 21 minutes - 14.8 MB

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...

🔥CrossFit Open 24.1 - Highlights From the First Event!

March 03, 2024 18:00 - 15 minutes - 10.7 MB

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/ @grandriverc...

🤒That ONE Time Coach Nyree Got the Flu

February 25, 2024 16:00 - 21 minutes - 14.6 MB

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...

📢2024 GRCF Open Intramurals Teams Announcement!

February 18, 2024 16:00 - 17 minutes - 11.9 MB

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 ...

🚀The 2024 GRCF Open Intramurals Are Coming Soon!

February 04, 2024 19:00 - 20 minutes - 13.9 MB

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...

💪Bouncing Back from Bad Workouts

January 28, 2024 17:00 - 15 minutes - 10.3 MB

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...

🤔How Long Does It Take For CrossFit Moves to Feel Natural?

January 21, 2024 16:00 - 20 minutes - 13.9 MB

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 earl...

One Day or Day One?

January 14, 2024 16:00 - 16 minutes - 11.6 MB

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 ...

⏲The "I Have No Time to Exercise' Excuse BUSTED!

January 07, 2024 15:00 - 14 minutes - 9.72 MB

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...

The Pros and Cons of Fitness Trackers

December 31, 2023 19:00 - 18 minutes - 13.1 MB

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...

🌟How to Make Your 2024 Awesome!🌟

December 26, 2023 15:00 - 16 minutes - 11 MB

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 head...

🎄🎁Christmas Gift Ideas for the CrossFit Enthusiast

December 17, 2023 15:00 - 13 minutes - 9.62 MB

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/ @gr...

👟If The CrossFit Shoe Fits....

December 07, 2023 22:00 - 21 minutes - 14.8 MB

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 pumpki...

💪Start Now! Don't Wait Until January 1st to Get Fit.

December 03, 2023 18:00 - 13 minutes - 9.61 MB

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 starte...

💖Our 3rd Annual Row-a-Thon Was a Huge Success!

November 26, 2023 17:00 - 14 minutes - 10.1 MB

❤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 ...

💊Low Grade Chronic Inflammation - The New Health Normal That Shouldn't Be

November 19, 2023 18:00 - 15 minutes - 10.8 MB

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 ...

🥗🥙How to Dine Out and Eat Healthy

November 12, 2023 16:00 - 21 minutes - 14.8 MB

🤣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 d...

💤Time Change, Sleep and Your Health

November 05, 2023 16:00 - 21 minutes - 15.1 MB

🛌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-bei...

👻Tapeworms for Weight Loss Anyone? The Hallowe'en Edition.

October 29, 2023 13:00 - 17 minutes - 12.3 MB

☠ 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-...

Elite Athletes, Pregnancy and Fitness For Mere Mortals

October 22, 2023 17:00 - 13 minutes - 9.27 MB

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 ...

Balance is a Myth!

October 15, 2023 16:00 - 14 minutes - 10.1 MB

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 a...

🤧Snatiation - It's a Thing!

October 08, 2023 15:00 - 14 minutes - 9.86 MB

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 SLOW...

😡Negative Emotions and Exercise

October 01, 2023 17:00 - 17 minutes - 11.9 MB

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 y...

👴👵Live to 100 - The Must Watch Netflix Docuseries

September 24, 2023 16:00 - 20 minutes - 14.4 MB

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 perspecti...

🔁Workout Do Overs! Repeat, Improve and Do It Again!

September 17, 2023 16:00 - 17 minutes - 12.1 MB

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 ma...

🚀The CrossFit Certification Experience

September 10, 2023 14:00 - 16 minutes - 11 MB

🌟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 CrossFi...

🏋️‍♀️Why Women Love CrossFit💪

September 03, 2023 16:00 - 18 minutes - 12.7 MB

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 ...

Coaching Within - and Beyond - Your Limits🚀

August 27, 2023 19:00 - 17 minutes - 12.1 MB

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 ...

🤔How Greg and Nyree Got Into CrossFit - A Chat GPT "Interview"

August 21, 2023 12:00 - 20 minutes - 14.2 MB

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 ...

🏋️‍♀️CrossFit and the Older Athlete

August 13, 2023 15:00 - 14 minutes - 9.64 MB

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. ...

Excuses! Excuses! 🤷‍♀️

August 05, 2023 14:00 - 18 minutes - 12.6 MB

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...

🚀Coaching = Success!

July 30, 2023 18:00 - 14 minutes - 10 MB

🚀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 a...

💣How to Sabotage Your Metabolism

July 23, 2023 14:00 - 18 minutes - 12.7 MB

🤣🤣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...

🍳🥗Does Stuffing Your Face Late at Night Cause Weight Gain?

July 16, 2023 20:00 - 13 minutes - 9.32 MB

🌯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,...

🤕Working Out With Injuries - We Share Our Personal Experience

July 09, 2023 17:00 - 11 minutes - 7.81 MB

🏃‍♀️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 extensi...

🧠Exercise For Your Cognitive Health🏋️‍♀️

July 02, 2023 20:00 - 12 minutes - 8.56 MB

“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 desig...

🍰Deadlifts & Desserts - The Delicious Recap!

June 18, 2023 16:00 - 16 minutes - 11.3 MB

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!...

😩Workout Anxiety!

June 11, 2023 20:00 - 15 minutes - 10.6 MB

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. Challeng...

Functional Fitness - Workouts For Real Life!

June 04, 2023 18:00 - 18 minutes - 13 MB

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 compar...

📢You Don't Need to Be Fit to Do CrossFit!

May 28, 2023 19:00 - 14 minutes - 10.2 MB

🏋️‍♀️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 an...

🏋️‍♀️🌟The Most Important Piece of Fitness Equipment EVER!

May 21, 2023 16:00 - 16 minutes - 11.1 MB

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...

🚀🏋️‍♀️PRs are AWESOME!

May 14, 2023 21:00 - 13 minutes - 9.44 MB

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 PR...

🎂Is it a Treat...Or Is it A Cheat?

May 07, 2023 14:00 - 15 minutes - 10.4 MB

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 ...

Sneaky Signs You Have a Weak Core

April 30, 2023 19:00 - 14 minutes - 9.96 MB

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...

Technique ➡Consistency ➡Intensity

April 23, 2023 20:00 - 16 minutes - 11.1 MB

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...

You Don't Need More Cardio‼

April 16, 2023 19:00 - 15 minutes - 10.6 MB

"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 beyo...

💪We LOVE Deadlifts! And You Should Too!

April 09, 2023 16:00 - 12 minutes - 8.89 MB

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 you in the Dunnville, Ontario area? Curious about what Grand River C...

👩👨🧓It's About the Community!

April 02, 2023 19:00 - 12 minutes - 8.67 MB

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 tran...