Got an topic you want us to discuss? Send us a message! We are back on location at Greg and Nyree's house! Producer Chris got some new tools and couldn't wait to try them. Fiona and I talk about how to keep your fresh veggies fresh for as long as possible. We also get into how to eat healthy on a budget. It comes down to planning, purchasing less expensive cuts of meat, buying in-season produce and making time for food prep. There are a couple of Sabrina moments sprinkled throughout! Enjoy! Are ...
Dec 20, 2022•17 min•Season 2Ep. 41
Got an topic you want us to discuss? Send us a message! 🤣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, includ...
Dec 13, 2022•10 min•Season 2Ep. 40
Got an topic you want us to discuss? Send us a message! 🙌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 healthc...
Dec 04, 2022•14 min•Season 2Ep. 39
Got an topic you want us to discuss? Send us a message! 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 b...
Nov 30, 2022•11 min•Season 2Ep. 38
Got an topic you want us to discuss? Send us a message! So it turns out that Fiona doesn't have unicorn blood! Finally, after three years, Covid hit the Alford family hard. Two weeks later Fiona is getting back to working out....slowly. It pays to be conservative when getting back to the gym after an illness. We discuss how long it takes to get back into your fitness routine, how to know when to NOT workout and why listening to your body is critical. We're enjoying a 2020 California Cabernet Sau...
Nov 21, 2022•11 min•Season 2Ep. 37
Got an topic you want us to discuss? Send us a message! 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 ...
Nov 06, 2022•17 min•Season 2Ep. 36
Got an topic you want us to discuss? Send us a message! Cue the spooky music! We're sharing our scariest CrossFit workouts in the latest episode of "Keeping it Real with Nyree and Fiona." Some of our scariest include: 🦇Sasquatch 🦇Fran 🦇Hero 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 "sc...
Oct 30, 2022•13 min
Got an topic you want us to discuss? Send us a message! Oh boy, how this one goes sideways! Nyree tries to offer some helpful mindset advice for dealing with desserts and Halloween candy and Greg and Fiona derail the entire episode. If anything this one is good for a laugh. #healthyhabits #desserts #healthymindset #definitelykeepingitreal #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.fa...
Oct 25, 2022•11 min•Season 2Ep. 34
Got an topic you want us to discuss? Send us a message! 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...
Oct 16, 2022•16 min•Season 2Ep. 33
Got an topic you want us to discuss? Send us a message! 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.c...
Oct 10, 2022•17 min•Season 2Ep. 32
Got an topic you want us to discuss? Send us a message! There is a batch of homemade blueberry muffins cooling on my kitchen island as I upload this episode. Is it an unhealthy, processed food? No, but the store-bought version sure is. Podcast producer Chris found an interesting article in the Washington Post about ultra-processed foods and how they impact your health. While this stuff isn't anything new to our listeners, what can be surprising is the seemingly healthy foods that are considered ...
Oct 02, 2022•10 min•Season 2Ep. 31
Got an topic you want us to discuss? Send us a message! Greg is in fine form on the latest episode of "Keeping it Real with Nyree and Fiona." Oh, yes, he is on fire! We're digging into the CrossFit archives again for another interesting topic. What is fitness? The definition changes as your life changes. Prioritizing fitness with diet and exercise is essential for everyone. It makes everything in your life better. We share what fitness means for each us. Take a listen and tell us what fitness me...
Sep 27, 2022•14 min•Season 2Ep. 30
Got an topic you want us to discuss? Send us a message! 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! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about?...
Sep 18, 2022•11 min•Ep. 29
Got an topic you want us to discuss? Send us a message! 🤣What beer pairs with PB & J? It's an important question, and one for which we'd love an answer! But seriously... In this week's episode we're talking about pre- and post-workout nutrition. Nyree digs into the science of fasted workouts and how pre-workout nutrition is far more critical than post-workout meal timing. Greg shares his experience with fasted CrossFit and Fiona offers her go-to pre-gym snacks. Of course this podcast wouldn...
Sep 11, 2022•11 min•Season 2Ep. 28
Got an topic you want us to discuss? Send us a message! 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! 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://grandrivercro...
Sep 05, 2022•10 min•Season 2Ep. 27
Got an topic you want us to discuss? Send us a message! 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! 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.fa...
Sep 02, 2022•16 min•Season 2Ep. 26
Got an topic you want us to discuss? Send us a message! How do you know when you've got to skip your planned workout? Most of us have a planned rest day in our workout week. Sometime we need an extra one. We aren't training for the games, so overtraining isn't that much of an issue. And yet, even we mere CrossFit mortals take an extra day away from the gym. Fiona shares how a rest day is all about balancing the needs of a special needs daughter; while Greg and Nyree talk about rest days and acti...
Aug 21, 2022•10 min
Got an topic you want us to discuss? Send us a message! 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 ...
Aug 07, 2022•13 min•Season 2Ep. 26
Got an topic you want us to discuss? Send us a message! What do you get when 3 long standing members of Grand River CrossFit come together for a podcast while Nyree & Greg enjoy their vacation in Costa Rica? Fiona, and her special guests, Char & G-Ma discuss what keeps them coming back time and time again as well as a few funny stories. Give it a listen. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: h...
Jul 24, 2022•14 min•Season 2Ep. 25
Got an topic you want us to discuss? Send us a message! 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. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and w...
Jul 18, 2022•13 min•Season 2Ep. 24
Got an topic you want us to discuss? Send us a message! 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. 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://grandrivercros...
Jul 10, 2022•12 min•Season 2Ep. 23
Got an topic you want us to discuss? Send us a message! Getting your veggies in this time of year is easy. There are so many fresh vegetables available at your favourite grocery store or farmers market. Fiona's favourite is bacon-wrapped asparagus. We agree! We dig deep into eating veggies and carb-loading. Greg and I talk about what we eat prior to long endurance events like a 5-hour bike ride. Greg gets on a little rant about carb-loading and Vector cereal. Take a listen and enjoy! Are you in ...
Jun 27, 2022•11 min•Season 2Ep. 22
Got an topic you want us to discuss? Send us a message! 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...
Jun 20, 2022•14 min•Season 2Ep. 21
Got an topic you want us to discuss? Send us a message! 🙌It is festival season! After a two-year COVID hiatus, the Dunnville Mudcat Festival is back. And with that comes beer, carnival food and way too many opportunities to sabotage your healthy habits. On this episode of "Keeping it Real" with Nyree and Fiona we dig deep into a really challenging habit - eating slowly. It really is harder than you think! Greg and Fiona share their experience with this challenging habit and Nyree offers some in...
Jun 12, 2022•11 min•Season 2Ep. 20
Got an topic you want us to discuss? Send us a message! Do you have a chip cabinet? Apparently it's the one above the fridge. Nyree would need a chair to reach it and in Fiona's house it's the cabinet for rarely used items. It would seem we are in the minority! In this episode we talk about how to control your food environment for success. If you are the one grocery shopping, then you are the gatekeeper. By keeping crap food out of the house you are less likely to consume junk. Nyree shares her ...
Jun 05, 2022•12 min•Season 2Ep. 19
Got an topic you want us to discuss? Send us a message! We're one week into the "Back to Basics" Nutrition Challenge. Eating out, unexpected schedule changes and how much mayo is too much. We talk those topics and about meal planning, mindset and what's coming up. Sabrina makes a guest appearance too🤣. She has quite the appropriate comment for a nutrition podcast! Fiona shares her experience with the challenge so far and what she can do better in the weeks ahead. It's a fun evening on location ...
May 29, 2022•21 min•Season 2Ep. 18
Got an topic you want us to discuss? Send us a message! Are you using the "I'm too old" excuse? Our 70+ members are proving that age is nothing but a number. They are stronger and more active than people half their age. Fiona, Greg and I share our thoughts on why the age excuse is ridiculous and how keeping active is the best way to age gracefully. Check out these links: https://barbend.com/shelly-stettner-squats-230-pound-raw-triples-at-71-years-old/?__s=ddgfodogusssogqk1ujq https://www.tinhorn...
May 23, 2022•13 min•Season 2Ep. 17
Got an topic you want us to discuss? Send us a message! We're recording on location from the Grand River CrossFit worldwide headquarters, also known as Greg and Nyree's kitchen. Our "Back to Basics" Nutrition Challenge is an eight-week habit-based plan designed to get you eating healthy and developing healthy habits. Take a listen as Greg, Fiona and I discuss why meal plans don't work, how planning is critical and why consistency will be the biggest challenge. Are you in the Dunnville, Ontario a...
May 16, 2022•14 min•Season 2Ep. 16
Got an topic you want us to discuss? Send us a message! Fiona, Greg and I have a little fun discussing why CrossFit math is hard. It isn't really, but sometimes we mess it up! Speaking of numbers... Why 3 rounds and not 5? Why did we program "Grace" with less load than the CrossFit standard? We also get into the how and why of programming. Learn how we come up with the reps, rounds and load for our workouts. Let's just say it isn't random. Are you in the Dunnville, Ontario area? Curious about wh...
May 01, 2022•16 min•Season 2Ep. 15
Got an topic you want us to discuss? Send us a message! How has the fitness industry changed during the course of the pandemic? Fiona, Greg and I dig deep into why connecting with others has been the big reason why people are getting back in the gym. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No ...
Apr 19, 2022•13 min•Season 2Ep. 14
