Got an topic you want us to discuss? Send us a message! It's a family affair on the latest episode! Fiona's son Lee is back and is joined by his wife Holly. Zena, Lee and Holly's puppy also makes a guest appearance! We're talking about the physical demands of different jobs and how fitness improves work performance. Lee owns the Old Fashioned Barber Shop in Thorold and Holly is a brilliant tattoo artist. You can samples of her work here . As always there are some classic Greg moments! Are you in...
Oct 20, 2024•21 min•Season 2Ep. 129
Got an topic you want us to discuss? Send us a message! Eating healthy is a challenge for most of us. If you have a busy schedule it can be even more difficult. We're sharing our top tips for how to make healthy eating convenient and easy when life gets busy. Take advantage of leftovers this weekend to make healthy eating a breeze for the upcoming week. 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 webs...
Oct 13, 2024•22 min•Season 2Ep. 128
Got an topic you want us to discuss? Send us a message! Let's just start this episode by saying that we are not drinking low carb alcoholic beverages! Thanksgiving is just around the corner and many people will be looking for healthier alcoholic beverages. You might be thinking that low carb options may be a better choice. We get into why you shouldn't be worried about carbs when it comes to your alcohol and what to do instead. Grab a zero carb coffee or tea and have a listen! Here's a link to t...
Oct 06, 2024•15 min
Got an topic you want us to discuss? Send us a message! The change of season is inspiring Greg to go for the pumpkin-spiced lagers. Fiona and I are always in season with our red wine! We're talking about ways you can burn extra calories throughout the day without exercise. It's called Non-exercise activity thermogenesis and it is an easy way to get more movement in your day. NEAT includes things like parking the car at the back of the lot to get extra steps, gardening and housework, puttering ar...
Sep 29, 2024•14 min•Season 2Ep. 126
Got an topic you want us to discuss? Send us a message! 🤣I owe Fiona a really good bottle of wine after our first ever Amazing Race! We're enjoying an Inniskillin Baco Noir, while Greg is starting fall with a seasonal beer. Our first ever Amazing Race was an absolute blast! We had participants carry a 45lb bumper up and down Lion's hill, learn some local history and attempt to sink baskets. Let's just say that no professional basketball league will be recruiting our members! Take a look at our ...
Sep 22, 2024•17 min
Got an topic you want us to discuss? Send us a message! Part two of our brain health series! We're still enjoying the bottle of wine from the previous episode, while Greg is into a dark beer. In this episode we're talking about foods for brain health. Some of our favourites include fatty fish, blueberries and coffee. Eating whole, unprocessed foods keep both your body and brain young. So grab a cup of coffee and a handful of nuts and have a listen! Are you in the Dunnville, Ontario area? Curious...
Sep 14, 2024•19 min•Season 2Ep. 124
Got an topic you want us to discuss? Send us a message! Our lifestyle has a significant impact on our brain health. We're hanging out at the Isle of Sound studio engaging in some socializing and stress management, two important things that impact brain health. While you can't stop the aging process, you can do a lot to keep your brain young. We've got easy things you can do right now to maintain a young and vital brain. Greg is on fire with his classic Gregisms! There's a lot of useful tips in t...
Sep 08, 2024•20 min•Season 2Ep. 123
Got an topic you want us to discuss? Send us a message! We're continuing with our ridiculous, click-bait health studies theme. This time we're talking about yet another study that vilifies artificial sweeteners. But first, we've got to talk about the bevies! Fiona and I have a Spanish red and Greg is enjoying Ricard's Red, his favourite house beer. Back to the artificial sweeteners... Like the meat study from the last episode, correlation is not causation. Studies that talk about a correlation l...
Sep 01, 2024•18 min•Season 2Ep. 122
Got an topic you want us to discuss? Send us a message! We're sampling red wine, beer and Tito's Pizza. It's nice to support a local franchise rather than the big boys like Dominos or Pizza Hut. Health studies that show up on your newsfeed tend to suck. We're discussing another one that vilifies red meat and links it to type 2 diabetes. We get into what the health study actually means and how to much of a health risk your favourite cut of steak actually is. Greg has some classic Greg-isms! Take ...
Aug 25, 2024•14 min•Season 2Ep. 121
Got an topic you want us to discuss? Send us a message! We've got a guest on the old podcast! Fiona's son and owner of The Old Fashioned Barbershop , Lee Alford is sharing why he loves running. But first, we need to introduce our beverages. Fiona and I are enjoying a French red wine and Greg is savouring an English ale. Lee is being the responsible adult and drinking 💧. We're sharing our favourite races and running moments. Lee's got some classic Lee-isms that might just equal Greg's famous phr...
Aug 18, 2024•28 min•Season 2Ep. 120
Got an topic you want us to discuss? Send us a message! We're back from our LEAST active vacation ever. For the record Greg and I don't workout while on holiday. And while we usually opt for active holidays, our tour of Morocco was all about the scenery and culture. Many people fear that a couple of weeks away from the gym will impact their fitness. Relax! You won't lose your fitness. In fact, a couple of weeks off will give your body a much needed rest. We share how we get back into our fitness...
Aug 11, 2024•18 min•Season 2Ep. 119
Got an topic you want us to discuss? Send us a message! Back by popular demand, this episode from two years ago is what happens when it's the second podcast of the evening. We've had our beverage reviews from our first podcast so some of us are in fine form. The Segui's have returned from their adventure to Morocco, stay tuned for next week for a brand new episode of Keeping it Real with Nyree, Fiona and Greg! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all...
Aug 04, 2024•11 min
Got an topic you want us to discuss? Send us a message! Hi there! Fiona here, while Nyree & Greg are playing tourists in Morocco, we have a recap of one of Buzzsprout's most popular episodes of Keeping it Real with Nyree and Fiona. Sorry Greg, you weren't part of it yet! Pour yourself a beverage and 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/ @grandriv...
Jul 28, 2024•11 min
Got an topic you want us to discuss? Send us a message! This week, we discuss the Carnivore Diet, the latest trend on TikTok. Everyone enjoys a good steak right? Get the lowdown on what exactly it entails and see what our thoughts are on the subject. Before we even get started, Greg commandeers the podcast, taking over the opening introductions. Give it a listen and let us know what you think. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out...
Jul 21, 2024•18 min
Got an topic you want us to discuss? Send us a message! Water is essential to life. It is your best option when it comes to hydrating - especially during this hot and humid water. We're starting this episode with a couple of local brews. The LCBO strike is encouraging us to to explore delicious local craft breweries! Is there a difference between tap water and distilled water? Yes! We get into what is the best type of water to drink on the latest episode. Pour yourself a nice cold glass of water...
Jul 14, 2024•18 min•Season 2Ep. 118
Got an topic you want us to discuss? Send us a message! This episode has an "E" for explicit because Greg has to quote one of Francis Ford Coppola's most famous Vietnam movie. In addition to classic movies, Mr. Coppola produces a delicious red wine. Greg is visiting Calabogie Ontario for his beer choice. We're talking about processed foods. It is almost impossible to avoid processed foods. When was the last time you made your own yogurt? Probably never. You can eat healthy and still consume proc...
Jul 07, 2024•17 min•Season 2Ep. 117
Got an topic you want us to discuss? Send us a message! Oh, how we love a good diet myth or two! Carbs don't cause weight gain and neither does eating late at night. We're debunking a few diet myths about what actually causes weight gain. Greg is enjoying a lager from Nicklebrook Brewery while Fiona and I are enjoying a red from Magnotta. 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://ww...
Jun 30, 2024•18 min•Season 2Ep. 116
Got an topic you want us to discuss? Send us a message! Rx'd is a measure, but not necessarily your measure of a successful workout. Every week you will come across a workout where you can rx'd one element or no elements of a workout. Does that mean you scale an entire workout when there is one element out of reach? The rx'd standard of a workout is like a pin on a map. It's the goal destination, but there are many ways to get there. This topic has Greg on fire. Take a listen! Are you in the Dun...
Jun 23, 2024•17 min•Season 2Ep. 115
Got an topic you want us to discuss? Send us a message! We love to program workouts with a variety of rep ranges. Our goal is to target a variety of systems over the course of a week, or month. Different rep ranges target different muscle fibres and energy systems. They also serve different goals. We get into the science of reps, rests and percentages of 1 rep max in relation to load. Fiona found a $9.00 bottle of Italian red that is fantastic and Greg is enjoying a refreshing craft beer. It's a...
Jun 16, 2024•19 min•Season 2Ep. 114
Got an topic you want us to discuss? Send us a message! 🥩Tis the season for the BBQ! We love this time of year. There is so much yummy stuff to eat! How do you enjoy the best of barbeque season without adding extra pounds? We get into this topic with practical tips on how to survive BBQ season. We're enjoying our favourite beverages and Greg has some classic Greg-isms! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and we...
Jun 09, 2024•15 min•Season 2Ep. 113
Got an topic you want us to discuss? Send us a message! This week, we have some special guests on Keeping it Real with Nyree & Fiona and Greg. The gang is hanging out on Sharon and Peter's back deck where we ask Sharon how she came to Grandriver CrossFit over a year ago and how she's feeling now. Her husband, Peter came to Bring a Friend week in May and is enjoying his CrossFit experience. Give the latest podcast a listen and have a laugh or two. After, we had fun sitting back and enjoying t...
Jun 02, 2024•24 min
Got an topic you want us to discuss? Send us a message! Summery weekends are the best! We're enjoying a few beverages with our favourite people. On the latest episode of the podcast we're talking about why we love the whiteboard. For us it's all about the community. Posting your score on the whiteboard is about the shared CrossFit experience. We get into why we love the whiteboard and have a few laughs along the way. Take a listen! Are you in the Dunnville, Ontario area? Curious about what Grand...
May 26, 2024•14 min•Season 2Ep. 110
Got an topic you want us to discuss? Send us a message! Greg needs a magnifying glass (or bifocals🤣) to read the novel on his beer can! Fiona and I are still enjoying the Decoy from California. We'll get into the Velvet Devil from Washington State after the podcast. We just can't drink like we did when we were younger! Imagine this scenario: You're struggling to eat healthy, so you hire a nutrition coach to create a meal plan for you. You think if your nutrition coach tells you what to eat, whe...
May 19, 2024•22 min•Season 2Ep. 109
Got an topic you want us to discuss? Send us a message! We're hanging out at the Grand River CrossFit worldwide headquarters, also known as our kitchen. This is a great place for the latest episode. Greg's enjoying a light lager while Fiona and I are splurging on a $35 bottle of California red. We highly recommend Decoy! Today we're talking about the difference between hunger and appetite. Hunger is a physical need to eat, while appetite is all mental. In other words, if you are genuinely hungry...
May 12, 2024•17 min•Season 2Ep. 108
Got an topic you want us to discuss? Send us a message! Greg is enjoying a Sawdust City Brewing Co. Jalapeno Lime Sour. It is his new favourite🤣! All he needs is a big, juicy burger. Is carb loading still a thing? And if so, are we doing it correctly? It's a concept that has been around since the 1960's, but has been misinterpreted by hockey coaches and runners everywhere. We dive into the facts and myths about carb loading. It's the eve before our big adventure run and we're sharing our pre-ra...
Apr 28, 2024•18 min•Season 2Ep. 107
Got an topic you want us to discuss? Send us a message! If weight loss is your goal you must pay attention to liquid calories. We're easing up on the alcoholic beverages because Greg and I have a big adventure race in the morning. Alcohol is dehydrating and can disrupt sleep, in addition to increasing your risk of cancer. It is definitely not a performance enhancing beverage! Liquid calories are sneaky. Beverages that you think are healthy like fruit juice or smoothies can be high in calories an...
Apr 21, 2024•24 min•Season 2Ep. 106
Got an topic you want us to discuss? Send us a message! We love our squats! Squats are a functional movement that you do every single day. Don't think so? How do you get to the toilet? That's a squat! When you master the proper mechanics of the squat you improve your overall mobility, strength and flexibility. You also prevent injuries, strengthen your joints and burn more fat overall. That's just a few benefits of the beloved squat. We've got our wine, beer and some classic Greg-isms! Take a li...
Apr 14, 2024•23 min•Season 2Ep. 105
Got an topic you want us to discuss? Send us a message! Getting older doesn't mean you have to slow down! Strength training is the fountain of youth, but sometimes our minds forget that we're not that young. There are some key considerations when training after a certain age. It's important to have clear training goals, recognize that you have injuries and limitations and that the days of multiple hard workouts are long gone. Greg is enjoying an east coast cider while Fiona and I are sampling a ...
Apr 07, 2024•22 min•Season 2Ep. 104
Got an topic you want us to discuss? Send us a message! Happy Easter from your favourite podcasters! Now that spring is here many people are thinking about losing weight. After the Easter dinner...and the chocolate, of course. Cardio is always the go-to solution when people start a weight loss program. Unfortunately it isn't the most effective for weight loss. We're talking about what we call the hierarchy of weight loss and what you must do first (not cardio) in order to have lasting weight los...
Mar 31, 2024•18 min•Season 2Ep. 1
Got an topic you want us to discuss? Send us a message! 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...
Mar 24, 2024•17 min•Season 2Ep. 102
