Got an topic you want us to discuss? Send us a message! Do you need lifting belts, wrist wraps or lifting shoes? Fiona, Greg and I weigh in on what tools are necessary and when you should consider adding them. Take a listen! #weightlifting #crossfit #strength #olympiclifting #dunnville 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://grandr...
Apr 03, 2022•15 min•Season 2Ep. 13
Got an topic you want us to discuss? Send us a message! Our longest episode ever is worth a listen. Grab a coffee or tea and check out: --Greg, Nyree and Fiona's favourite moments --Nicole H and her awesome winning team, Hakuna Masquata --Ineta R admits on the podcast that she loves wall balls --Our resident half marathon runner Darren M shares how CrossFit has kept him injury-free and running faster than ever --Fiona talks to Michelle S who shares how it was fun to meet new members --Coach Tere...
Mar 24, 2022•23 min•Season 2Ep. 12
Got an topic you want us to discuss? Send us a message! Welcome to a special "Live on Location" edition of "Keeping it Real with Nyree and Fiona." We're in the middle of the action at Grand River CrossFit's "Friday Night Lights." Greg gets pretty excited right off the start when a certain co-host messes up the burpees. We interview a few of the fabulous members who call our gym home. You'll hear Kelsey cheering everyone on and you'll catch Greg giving some awesome coaching advice. This episode h...
Mar 17, 2022•17 min•Season 2Ep. 11
Got an topic you want us to discuss? Send us a message! Fiona, Greg and I get into an analysis of the good, fun and awesome of 22.2. Take a listen. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=1...
Mar 08, 2022•13 min•Season 2Ep. 10
Got an topic you want us to discuss? Send us a message! 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...
Feb 20, 2022•12 min•Season 2Ep. 9
Got an topic you want us to discuss? Send us a message! Fiona and I let Greg hang out with us again in the Isle of Sound studios. Oh, Greg!🤣 We're talking about "Quitter's Day," the January date that Strava has determined is the day most people give up on their fitness resolutions. What causes people to quit their fitness program and how can you avoid being a statistic? We dig deep and offer a reality check. Have a listen. You'll learn something and have a laugh! Are you in the Dunnville, Ontar...
Jan 27, 2022•12 min•Season 2Ep. 8
Got an topic you want us to discuss? Send us a message! Fiona and I have a special guest join us on this episode of Keeping It Real. It's the one and only Greg Segui! We share our take on the announcement that Dave Castro is no longer part of the CrossFit organization and what that might mean for the CrossFit Games. Fiona and I may just let Greg in on future podcasts! Tell us what you think! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out o...
Jan 11, 2022•14 min•Season 2Ep. 7
Got an topic you want us to discuss? Send us a message! Our first ever Grand River Row-a-Thon starts tomorrow! We're going the distance for local healthcare. Fiona and I share our personal experiences with the Haldimand War Memorial and why supporting the Dunnville Hospital and Healthcare Foundation is so important. Oh, and we make a few predictions about which teams will take second and third spot behind our two-man boat. We are enjoying a local VQA and having a lot of fun in the Isle of Sound ...
Nov 21, 2021•11 min•Season 2Ep. 6
Got an topic you want us to discuss? Send us a message! Even fitness pros can let healthy habits slide. Fiona and I get into a bottle of Creekside and discuss how we've used the pandemic as an excuse for less than healthy behavior. We also talk about gratitude and the importance of being in the moment. And we have a good laugh at ourselves too. Enjoy! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www....
Nov 13, 2021•8 min•Season 2Ep. 5
Got an topic you want us to discuss? Send us a message! 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! 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" here: https://www.wodboard.com/lo...
Oct 07, 2021•7 min•Season 2Ep. 4
Got an topic you want us to discuss? Send us a message! We give our bodies a break, but how often do we give our brain a break. Fiona and I discuss multi-tasking and how the pandemic, Zoom meetings and distractions have challenged our memory and focus. Oh and we sample some of Vineland's best! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grandrivercrossfit https:...
Sep 19, 2021•8 min•Season 2Ep. 3
Got an topic you want us to discuss? Send us a message! We all get off track when it comes to health and fitness. The key is to bounce back as soon as possible. Fiona and I are enjoying a classic Ontario red wine and sharing how we get back on track when life gets crazy. There is some great stuff in this episode! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grand...
Jul 19, 2021•9 min•Season 2Ep. 3
Got an topic you want us to discuss? Send us a message! WOD blindness is real...at least for the members of Grand River CrossFit! In this episode Fiona and I enjoy a Port Dover wine called Frisky Beaver and share our own experiences with WOD blindness. How do you know if you suffer from this affliction? You'll have to listen! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercro...
Jul 06, 2021•9 min•Season 2Ep. 2
Got an topic you want us to discuss? Send us a message! You had me at Swedish Berries! We all have that one food that is irresistible. Fiona and I chat about why fast food is so delicious and give a shout-out to some of our favourite local restaurants. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "N...
Jun 13, 2021•9 min•Season 2Ep. 1
Got an topic you want us to discuss? Send us a message! Fiona and I enjoy a 2019 Henry of Pelham Cab-Merlot and share our best coping strategies for hard workouts. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar...
Mar 28, 2021•9 min•Season 1Ep. 10
Got an topic you want us to discuss? Send us a message! Fiona and I enjoy a little Sandbanks Foch Baco Noir and discuss our worst workouts. Discover why we keep coming back to CrossFit and why you need to tackle hard workouts. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https...
Mar 16, 2021•7 min•Season 1Ep. 9
Got an topic you want us to discuss? Send us a message! Fiona and I enjoy some wine and chat about the inspiring women who call Grand River CrossFit their home away from home. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6d...
Mar 03, 2021•6 min•Season 1Ep. 8
Got an topic you want us to discuss? Send us a message! The lockdown has been a challenge for those of us who love the gym! Nyree and Fiona share their experience. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar...
Feb 19, 2021•7 min•Season 1Ep. 7
Got an topic you want us to discuss? Send us a message! 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. 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" here: https://www.wodboard.com/locat...
Feb 01, 2021•4 min•Season 1Ep. 6
Got an topic you want us to discuss? Send us a message! You do not need to go on an apple cider vinegar detox or buy expensive supplements to be healthy. 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" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructo...
Jan 05, 2021•4 min•Season 1Ep. 5
Got an topic you want us to discuss? Send us a message! Greg talks about keeping up with his fitness and the challenge of a new job. 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" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677...
Dec 20, 2020•7 min•Season 1Ep. 4
Got an topic you want us to discuss? Send us a message! Eat whatever you want this holiday season with these three habits! Spoiler alert: They’re not easy tips! 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" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?in...
Dec 11, 2020•6 min•Season 1Ep. 3
Got an topic you want us to discuss? Send us a message! 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. 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" here: https://www.w...
Dec 01, 2020•4 min•Season 1Ep. 2
Got an topic you want us to discuss? Send us a message! Imperfect action is better than no action. It doesn’t matter how big your health and fitness goals are, you just got to start. 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" here: https://www.wodboard.com/locations/94/services/25...
Nov 24, 2020•4 min•Season 1Ep. 1
