Keeping it Real with Nyree and Fiona
131 episodes - English - Latest episode: 7 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
Technique ➡Consistency ➡Intensity
April 23, 2023 20:00 - 16 minutes - 11.1 MBWant 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 MBBet 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 MBCrossFit 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...
Why We 💖Barbells!
March 26, 2023 18:00 - 16 minutes - 11.5 MBWant 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. Are...
🧂Pass on the Salt! How to Keep Your Sodium Intake in Check.
March 19, 2023 18:00 - 16 minutes - 11.1 MBSodium 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 re...
🏋️♀️The Highlight Reel - 2023 CrossFit Open
March 12, 2023 15:00 - 13 minutes - 9.41 MBPodcast 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. 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://grandriver...
🙌2023 Open Recap! Inspiring Moments and Triumphs.
March 05, 2023 19:00 - 17 minutes - 12 MBIt 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 shar...
Fitness Through the Ages. Make It a Priority Now!
February 12, 2023 21:00 - 18 minutes - 12.5 MBNever, 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 lif...
😎Random CrossFit Open Trivia!
February 05, 2023 16:00 - 14 minutes - 10.3 MBWe'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! Are you in the Dunnvil...
🍷🍺About that Booze Study...
January 30, 2023 00:00 - 11 minutes - 7.8 MBAccording 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 healt...
💪Creatine - What is It and Why You Need It
January 22, 2023 18:00 - 12 minutes - 8.8 MBYou asked and we answered! In our last podcast we discussed which supplements we recommend. One of those is creatine monohydrate. We love it because it helps boost recovery, preserve muscle mass and may help with cognitive function. Fiona, Greg and I get into how creatine works and why you should consider adding this supplement to your diet. As always there are come classic Greg-isms! Take a listen and enjoy! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFi...
You Don't Need Supplements - Most of the Time!
January 17, 2023 16:00 - 15 minutes - 10.8 MBTwo 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 ...
🙌Failure is a GOOD Thing!
January 08, 2023 17:00 - 13 minutes - 9.42 MBFailing 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. ...
📆A Better Way to Do New Year's Resolutions🎉
December 29, 2022 18:00 - 13 minutes - 9.63 MBWe'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. Are you in the Dunnville, Ontario area? ...
🍅🥑Eating Healthy on a Budget and Keeping Those Veggies Fresh
December 20, 2022 15:00 - 16 minutes - 11.6 MBWe 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! Are you in the Dunnville, Ontario area? Curious ab...
How Do You Eat Your Pop-Tarts?🤣
December 13, 2022 11:00 - 10 minutes - 6.97 MB🤣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 sweetener...
How Do You Eat Your Pop-Tarts?🤣
December 13, 2022 11:00 - 10 minutes - 6.97 MB🤣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 sweetener...
🌟Our 2nd Annual Row-a-Thon Was a HUGE Success! The Recap Edition.
December 04, 2022 15:00 - 13 minutes - 9.63 MB🙌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 ...
🏋️♀️Free Weights vs. Machines. Which is better?
November 30, 2022 19:00 - 11 minutes - 7.91 MBThe 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 weight...
🤧Achoo! Working Out When Illness Strikes.
November 21, 2022 00:00 - 10 minutes - 7.38 MBSo 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 t...
🚀How to Get Awesome Results from CrossFit
November 06, 2022 14:00 - 16 minutes - 11.5 MBSo 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 a...
👻🎃Scary CrossFit Workouts!
October 30, 2022 21:00 - 12 minutes - 8.64 MBCue 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 o...
👻🎃Scary CrossFit Workouts!
October 30, 2022 21:00 - 12 minutes - 8.64 MBCue 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 o...
🤣🤣Funnell Cakes!🤣🤣
October 25, 2022 12:00 - 10 minutes - 7.49 MBOh 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 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/ @grandrivercros...
🤔CrossFit Lingo - A Brief Glossary of Workout Words (Not 🤬 Words!)
October 16, 2022 18:00 - 16 minutes - 11.2 MBCrossFit 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, ...
🎉It's Our 12th CrossFit Affiliate Anniversary!🎉
October 10, 2022 13:00 - 17 minutes - 12 MBOh, 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...
☠Sneaky Ultra-Processed Foods. What you need to ditch now!
October 02, 2022 19:00 - 10 minutes - 6.94 MBThere 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 ce...
🏋️♀️What is Fitness? Let's just say the definition is a uniquely individual thing!
September 27, 2022 17:00 - 13 minutes - 9.53 MBGreg 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. Are you in the Dunnville, Ontario...
Virtuosity - Doing the Common Uncommonly Well
September 18, 2022 19:00 - 11 minutes - 7.69 MBWe'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! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: http...
Pre- and Post-Workout Nutrition. Which is More Important?
September 11, 2022 17:00 - 10 minutes - 7.55 MB🤣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. Li...
How to Stave Off Muscle Soreness with Active Recovery
September 05, 2022 13:00 - 9 minutes - 6.76 MBWe 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! 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"
🏋️♀️ Are You Chasing the Rx'd with Poor Technique?
September 02, 2022 17:00 - 16 minutes - 11.1 MBGreg 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! 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/ @grandrivercro...
💤Rest Days! How do you know when you need one?
August 21, 2022 23:00 - 9 minutes - 6.86 MBHow 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...
🤣Plan B. Because Life Happens!
August 07, 2022 14:00 - 13 minutes - 9.23 MBWe'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. W...
Veteran members - what keeps them coming back...
July 24, 2022 18:00 - 14 minutes - 9.68 MBWhat do you get when 3 long standing members of Grand River CrossFit come together for a podcast while Nyree & Greg enjoy their vacation in Costa Rica? Fiona, and her special guests, Char & G-Ma discuss what keeps them coming back time and time again as well as a few funny stories. Give it a listen. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grandrive...
Liquid Calories - where do they lurk?
July 18, 2022 18:00 - 13 minutes - 9.21 MBCatch 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.
Liquid Calories - where do they lurk?
July 18, 2022 18:00 - 13 minutes - 9.21 MBCatch 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. 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/grandriverc...
😱Don't Fear Fat!
July 10, 2022 23:00 - 11 minutes - 8.15 MBSave 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. 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"
😱Don't Fear Fat!
July 10, 2022 23:00 - 11 minutes - 8.15 MBSave 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.
🍆🥑Bacon-Wrapped Veggies and Smart Carbohydrates🥣🍞
June 27, 2022 18:00 - 11 minutes - 7.9 MBGetting your veggies in this time of year is easy. There are so many fresh vegetables available at your favourite grocery store or farmers market. Fiona's favourite is bacon-wrapped asparagus. We agree! We dig deep into eating veggies and carb-loading. Greg and I talk about what we eat prior to long endurance events like a 5-hour bike ride. Greg gets on a little rant about carb-loading and Vector cereal. Take a listen and enjoy! Are you in the Dunnville, Ontario area? Curious about wha...
🍆🥑Bacon-Wrapped Veggies and Smart Carbohydrates🥣🍞
June 27, 2022 18:00 - 11 minutes - 7.9 MBGetting 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!
🍗Mmm...Protein! Peanut Butter is NOT Protein and other myths busted.
June 20, 2022 15:00 - 13 minutes - 9.29 MBWe 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. Are you in the Dunn...
Eating S-L-O-W-L-Y ⏱ It's WAY Harder Than You Think!
June 12, 2022 21:00 - 10 minutes - 7.32 MB🙌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 ...
The Fabled Chip Cabinet 🤷♀️🤣
June 05, 2022 21:00 - 11 minutes - 8.04 MBDo 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 ab...
The Fabled Chip Cabinet 🤷♀️🤣
June 05, 2022 21:00 - 11 minutes - 8.04 MBDo 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 ab...
🍅Nutrition Challenge Week One - Fiona Shares her Experience So Far!
May 29, 2022 23:00 - 20 minutes - 14.4 MBWe'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 headquarte...
Age Is Just A Number! How Our Seniors Inspire Us🏋️♀️
May 23, 2022 14:00 - 12 minutes - 8.94 MBAre 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/ Are you in the Dunnville, Ontario area? C...
📣Announcing the Back to Basics Nutrition Challenge!
May 16, 2022 15:00 - 14 minutes - 9.89 MBWe're recording on location from the Grand River CrossFit worldwide headquarters, also known as Greg and Nyree's kitchen. Our "Back to Basics" Nutrition Challenge is an eight-week habit-based plan designed to get you eating healthy and developing healthy habits. Take a listen as Greg, Fiona and I discuss why meal plans don't work, how planning is critical and why consistency will be the biggest challenge. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is a...
🤣CrossFit Math is Hard!
May 01, 2022 18:00 - 15 minutes - 11 MBFiona, Greg and I have a little fun discussing why CrossFit math is hard. It isn't really, but sometimes we mess it up! Speaking of numbers... Why 3 rounds and not 5? Why did we program "Grace" with less load than the CrossFit standard? We also get into the how and why of programming. Learn how we come up with the reps, rounds and load for our workouts. Let's just say it isn't random. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out ou...