Got an topic you want us to discuss? Send us a message! 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 under...
Aug 13, 2023•14 min•Season 2Ep. 70
Got an topic you want us to discuss? Send us a message! 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 o...
Aug 05, 2023•18 min•Season 2Ep. 69
Got an topic you want us to discuss? Send us a message! 🚀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 ...
Jul 30, 2023•15 min•Season 2Ep. 68
Got an topic you want us to discuss? Send us a message! 🤣🤣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...
Jul 23, 2023•18 min•Season 2Ep. 67
Got an topic you want us to discuss? Send us a message! 🌯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 becaus...
Jul 16, 2023•14 min•Season 2Ep. 66
Got an topic you want us to discuss? Send us a message! 🏃♀️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 f...
Jul 09, 2023•11 min•Season 2Ep. 65
Got an topic you want us to discuss? Send us a message! “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...
Jul 02, 2023•12 min•Season 2Ep. 64
Got an topic you want us to discuss? Send us a message! 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 w...
Jun 18, 2023•16 min•Season 2Ep. 63
Got an topic you want us to discuss? Send us a message! 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 work...
Jun 11, 2023•15 min•Season 2Ep. 62
Got an topic you want us to discuss? Send us a message! 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...
Jun 04, 2023•19 min•Season 2Ep. 62
Got an topic you want us to discuss? Send us a message! 🏋️♀️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 be...
May 28, 2023•15 min•Season 2Ep. 61
Got an topic you want us to discuss? Send us a message! 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...
May 21, 2023•16 min•Season 2Ep. 60
Got an topic you want us to discuss? Send us a message! 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...
May 14, 2023•14 min•Season 2Ep. 59
Got an topic you want us to discuss? Send us a message! 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 ...
May 07, 2023•15 min•Season 2Ep. 58
Got an topic you want us to discuss? Send us a message! 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 include...
Apr 30, 2023•14 min•Season 2Ep. 57
Got an topic you want us to discuss? Send us a message! 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...
Apr 23, 2023•16 min•Season 2Ep. 56
Got an topic you want us to discuss? Send us a message! "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 walk...
Apr 16, 2023•15 min•Season 2Ep. 55
Got an topic you want us to discuss? Send us a message! 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,...
Apr 09, 2023•13 min•Season 2Ep. 54
Got an topic you want us to discuss? Send us a message! 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'r...
Apr 02, 2023•13 min•Season 2Ep. 53
Got an topic you want us to discuss? Send us a message! 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 fa...
Mar 26, 2023•17 min•Season 2Ep. 52
Got an topic you want us to discuss? Send us a message! 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 sodi...
Mar 19, 2023•16 min•Season 2Ep. 51
Got an topic you want us to discuss? Send us a message! 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. 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...
Mar 12, 2023•14 min•Season 2Ep. 50
Got an topic you want us to discuss? Send us a message! 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 themse...
Mar 05, 2023•18 min•Season 2Ep. 49
Got an topic you want us to discuss? Send us a message! 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 phy...
Feb 12, 2023•18 min•Season 2Ep. 48
Got an topic you want us to discuss? Send us a message! 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 re...
Feb 05, 2023•15 min•Season 2Ep. 47
Got an topic you want us to discuss? Send us a message! 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, th...
Jan 30, 2023•11 min•Season 2Ep. 46
Got an topic you want us to discuss? Send us a message! 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! Are you in the Dunnville, Ontar...
Jan 22, 2023•13 min•Season 2Ep. 45
Got an topic you want us to discuss? Send us a message! 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 Occasionall...
Jan 17, 2023•16 min•Season 2Ep. 44
Got an topic you want us to discuss? Send us a message! 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 th...
Jan 08, 2023•14 min•Season 2Ep. 43
Got an topic you want us to discuss? Send us a message! 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 g...
Dec 29, 2022•14 min•Season 2Ep. 42
