Keeping it Real with Nyree and Fiona

Got an topic you want us to discuss? Send us a message!We know exercise is good for your body, but did you know it is also good for your mental health? We explore the importance of exercise as a tool to combat anxiety, depression and more.It's a girls only podcast while Greg is away camping with about 2500 Scouts. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Finding time for fitness is a big struggle for lots of people. In the latest episode we're offering tips on how to batch tasks, be more mindful of where your time goes and how to fit your workouts into your busy day.Greg goes a little off the rails at the end! 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!The gym is a safe place to push your physical limits. Challenge yourself to lift a little more, run a little faster or squeeze out one more rep.CrossFit lends itself well to challenging mediocrity. Instead of opting out of workouts that are beyond your comfort zone, embrace the challenge. You'll be stronger, both physically and mentally!We're chatting about why normal sucks. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Fitness means something different for everyone. For Fiona it's about being able to care for her special needs daughter. Greg and I want to be able to still do our favorite activities for as long as possible.We're talking about the various components of fitness and how they contribute to overall wellness.What's your definition of fitness? Let us know!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Tim Hortons is now offering a shot of protein in your morning coffee. There are brands of bread advertising high-protein bread. Has the protein trend reached its peak?Diet trends take about five to 10 years to transition from fringe to mainstream. What will be the next diet trend? We're talking about it on the latest episide!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!What actually makes a strength workout effective? In this episode, we break it down to the essentials—squats, deadlifts, and balanced pushing and pulling movements. These are the foundational patterns that build real-world strength, support joint health, and keep you moving well for life.This conversation was sparked by a chat with an older gentleman who asked for advice on his routine. Like many people, his workouts focused heavily on arms and chest—but left major gaps that could impact strength, posture, and long-term function. It’s a common mistake, and an important one to fix.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Every Open has its challenges! 2026 was no different.  Now it's time to regroup, look back on your performances and create a plan to improve for next season.We've got tips to help you increase your overall fitness, which will translate into an awesome 2027 Open.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!After the age of 30 women lose between 3 and 8% of their muscle mass per decade. Strength training is the key to being able to carry your own groceries, get up off the floor without help and living in your own home. It isn't just about aesthetics; it's about survival.Nyree shares highlights from her talk at the International Women's Day event in Dunnville.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Our version of the CrossFit Open season is done! Three challenging weeks of points workouts and Friday night chaos ran surprisingly well.It's like we've done this before!The energy in the gym was awesome. It was so fun to see everyone push themselves and cheer each other on.We're sharing our favourite moments of the 2026 Grand River CrossFit Open Intramurals.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!In this episode, we break down the four-week Habit Stacking Challenge we recently ran at Grand River CrossFit and the powerful lessons that came out of it.Instead of asking members to overhaul their entire lifestyle overnight, the challenge focused on building one simple habit at a time. Each week added a new layer designed to support better health, more energy, and improved performance in the gym. The biggest takeaway from the challenge? Sustainable change doesn’t come from extreme diets or short bursts of motivation. It comes from small habits practiced consistently over time. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Oh, those legs!There's nothing like doing a ton of wall balls and box jumps on a Friday night with your friends. 26.1 is done!Our version of the CrossFit Open is all about challenging yourself and encouraging your fellow CrossFit friends.Fiona and Greg are sharing their experience with 26.1.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!It's the most chaotic time of the year...The captains have been selected and the teams have been chosen. The Grand River CrossFit Open Intramurals begins now!Our version of the annual worldwide CrossFit competition is all about having fun and challenging yourself.  It's about hanging out with your gym pals on a Friday night and enjoying a post-workout beverage. What else are you doing in February and March?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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Canada's Natalie Spooner is reviewing the desserts at the Olympic village in Milan. The top bobsledders are pounding back Taco Bell and winning medals. At the 2026 Winter games pizza and focaccia are the most popular foods among athletes. These types of foods are calorie dense and easy to digest, allowing these athletes to compete at their best.When you're training for 20 to 30 hours a week eating clean all the time doesn't work. That doesn't mean that us mere mortals should be knocking back five soft tacos and hitting the gym.We talk about the contrast between Olympic athletes and a local explorer who treks through Canada's Arctic with minimal calories. It really is amazing how the human body can perform!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!We've all had those workouts that leave a mark. Muscle soreness is part of the workout process, no matter how much exercise experience you have.In today's episode we're talking about what causes muscle soreness and how to reduce it when it happens.Here's a hint: Keep moving.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!January 2026 has proven to be one of the snowiest ever recorded. While a fit person will have no problem tacking the job of shoveling snow, a deconditioned person can find themselves struggling.There is a increased risk of heart attack associated with snow shoveling. Warming up before heading outside and taking a few minutes to acclimate to the conditions will help even a seasoned CrossFit athlete shovel snow without injury. With several more weeks of winter still to come chances are we'll be shoveling snow again. We've got tips to make this chore safer. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!There are so many ways to measure fitness progress that have nothing to do with weight.Your weight on the scale is just a measure of your relationship with gravity. The scale doesn't tell the whole story and is not an indicator of health. Perhaps your clothes are fitting better or you're lifting more with each workout. Maybe you're being more consistent with your healthy eating habits. All of these are measures of progress. Those little wins are far more important than a number on a scale.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Are you self-motivated and workout with a plan? If so, then a 24 hour access gym is for you.But what happens if you struggle with knowing what to do? What if you have an injury or limitation and still want to exercise, but don't know how to modify a movement? At a typical gym, you get access. Access to equipment. Access to machines. Access to figuring it out on your own.And hey - if that works for you, awesome.But at Grand River CrossFit, we do things differently. Every class is coached. Every workout is planned with a purpose. Every movement is scaled for your body.And every person belongs to a community that notices when you show up.No wandering. No guessing.No “what should I do today?”You show up. We coach.You get stronger - consistently.This isn’t a place to workout. It’s a place that helps you stay committed.Curious if CrossFit is right for you? Let’s talk. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Healthy habits do not have to be complicated. Drinking water first thing in the morning, regular exercise and no social media or email for the first hour of the day are some of our go-to healthy habits.Sticking to healthy habits can be a challenge too. We're also sharing some of our struggles in keeping to our healthy habits. It's all about progress, not perfection.We're into the Irish whiskey on the latest 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Our WOD retrospective is all about those "sucky" workouts that pushed us beyond our comfort zone. These workouts are the ones that make us stronger, both mentally and physically.We've each made a list of our most challenging workouts of 2025. Interestingly we all picked a few of the same workouts!FYI - We'd like to suggest that the first workout of 2026 be on the list for next January's recap🤣.This is a fun trip down CrossFit memory lane. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!No, you do not have to be fit to do CrossFit! It's kind of like having a bath before having a shower.We are very beginner-friendly. Our coaches are masters at adapting workouts to suit each member's current fitness level. All you need to do is show up and let us help you become a healthier, stronger version of you.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!How much weight do you really gain over the Christmas season? It might feel like ten pounds, but it's closer to two pounds.So what's really causing this Santa-sized feeling? We get into why you feel like you've gained ten pounds and what you can do to keep your weight in check and still enjoy the best of the season.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Groceries are expensive. That isn't going to change any time soon. Even with rising grocery prices you can still eat healthy. With a little planning you can stretch your grocery budget and eat well. We are offering our favourite tips for eating healthy on a budget.Greg goes on a few tangents 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!We're going down memory lane talking about unhealthy foods we ate in our childhood that we could never eat now. From sugary breakfast cereals to canned ravioli, there are some things that are a no-go. It's like anything, when you know better you do better.What are foods you ate as a kid that you could never eat now?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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!We're a fan of eating whole, minimally processed food. In an ideal world 80% of your diet will be made up of veggies, fruit, lean protein, nut, seeds and some carbs in the form of grains.Life doesn't always make it possible to eat real food, especially when you are on the go. Products like Boost make eating on the go easier.A shoutout to producer Chris who suggested this topic. We chat about Boost and similar supplements on the latest 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!It's that time of year when everyone seems to be sniffling, coughing and feeling under the weather. While you may not be able to avoid getting a cold, there are lots of things you can do to prevent the cold and flu.There are lots of things you can do to stay healthy this season. We're staying healthy with a therapeutic glass of red wine and Greg is into the Scotch. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Life has a habit of getting in the way of your best fitness intentions. Willpower is a limited resource for even the most disciplined person. So what makes one person stick to healthy habits and another person cave to distraction? It comes down to setting up systems and creating an environment that sets you up for success.Greg is in fine form on the latest 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Our second Grand River CrossFit Amazing Race was this past Saturday. It was a blast! Five teams made their way around town solving riddles and participating in fun challenges. It's our way of showcasing our beautiful town while getting in a workout.We're sharing some of the best moments in the latest 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Are you looking to cut back on your alcohol consumption or become more mindful of how you consume alcohol? There is an app that can help.Producer Chris is our guest on today's episode. He's been experimenting with an app called Reframe as a way to become more mindful of his alcohol consumption.It's only been a few weeks and he's noticed a change. This is something we'll revisit in the future.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!After 27 years our mirrors are gone! They were a throwback from our globo gym and cardio kickboxing days. Back then they served a purpose. Now, with 15 years as a CrossFit affiliate under our belt, the mirrors are a nuisance.We're talking about why CrossFit gyms don't have mirrors and how they are more of a hindrance than a useful tool for learning proper technique.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Greg posted a video on the old Instagram about cherry picking workouts on the eve on a rather challenging chipper. We know what you're going to bail on!Turns out the video worked and some members who might have otherwise skipped the gym showed up.Skipping challenging workouts in favour of ones you like results in gaps in your fitness. You'll get bored with your workouts and plateau.This one has some interesting tangents. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Tis the season for pumpkin spiced everything! From pastries and coffee to beer, pumpkin spice is everywhere. By the end of fall Greg will have savoured many pumpkin spiced beers! Fiona and I are into an Iron Maiden red. It's divine!Every five years we need to recertify our CrossFit Level 2 coaching credentials. It isn't too often that we have someone critiquing our coaching. The level 2 experience is all about teaching movement, seeing movement and correcting movement with the eyes of the best in the business 100% on you. It's intense!We're sharing what we learned and what we're bringing back to our gym.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!We've been doing this for a little bit and so we've seen a lot of rookie mistakes. Even our veterans make mistakes.From wanting to go to class six days a week to chasing PRs every workout, we're chatting about the most common mistakes we see and how to avoid them.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!A shout out to Fiona's son Lee for this suggesting this topic. So what is the first to go when you take a break from your workout routine? Is it cardio or strength?Here's the short answer: Cardio goes first and takes the longest to return; strength is the slowest to go and returns the fastest.We get into the details in the latest 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Do you feel like you are not getting any stronger? It's something we've been hearing a lot lately.Are you tracking your progress? Do you challenge yourself to do more sets at a heavier load, rather than dogging it for six sets and loading the bar for the last set? We do a deep dive on the latest episode of the podcast. Greg is getting into the whiskey while Fiona and Nyree are savoring their Italian red. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!25 years ago Fiona had a stroke. She had to relearn basic things like walking and manipulating a fork.Fast forward to today and she's one of the strongest women in the gym. In spite of that strength, Fiona still deals with the repercussions of that stroke all these years later. And that's where the pinched femoral nerve comes in.Injuries, or in the case of Fiona, an ongoing chronic issue, happen. It isn't a reason to skip the gym. That's where having coaches is a game-changer. We can adapt the workout to accommodate whatever is going on. The key is to stick to your routine and just show up!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!🤣It's every CrossFitter's favourite game! Would you rather do Fran every Monday or Murph every month? How about failing a lift in front of the entire class or ripping your shorts in front the entire class?Greg's had a few beverages so you can imagine what's coming out of his mouth!Take a listen and feel free to add a few of your own CrossFit "would you rather?".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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!On this week's episode of "Keeping it Real with Nyree, Fiona, and Greg,"  we discuss while sampling different beverages and whether Grandriver CrossFit trains its members for General Fitness, a.k.a. GPP (General Physical Preparedness), Competition, or Specialty.  Unsure of what these terms mean?  Take a break on this warm day and give our podcast a listen.  We are on Apple, Buzzsprout and Spotify podcast platforms, to name a few or log in to isleofsound.ca to find our link to the latest 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Greg is doing alcohol math! 🤣🤣Good thing we're walking distance from the Isle of Sound studio.We're talking about things that may be impacting your gains. We love muscle gains! Dehydration, rest and consuming enough protein can impact how you build and maintain muscle.Greg, Fiona and I are taking a deep dive on what can be impacting your muscle growth.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Remember in January when we were complaining about the cold? Seems like a distant memory. Now that we are in the thick of summer it is "hot as balls," according to Greg.Summer is prime training season. Working out in the heat is about pacing, hydrating and building up your tolerance over a few weeks.We're sharing our top tips to stay fit and work out in the heat.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Greg is on 🔥right off the hop on this episode.We're talking about celebrating what our bodies can do and not going down the rabbit hole of comparison.It's okay to want to change your body, to become a stronger and healthier version of you.CrossFit highlights your genetic potential -- however that looks. That's why we love it.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Greg is feeling a little awkward on this podcast! We're talking about syncing type and intensity of workouts according to where a women is in her menstrual cycle. It's all the rage in the fitness influencer world.Is it a thing? We're going down the rabbit hole on this one!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!If you're a woman and you are avoiding strength training you are putting your future health and vitality at risk. You won't get big. You will feel better, look awesome and protect yourself from bone loss, heart disease, diabetes and cancer.So ditch the 5lb dumbbells and lift heavy!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Did you know the first diet book was written in 1863? William Banting was an overweight undertaker who was frustrated by unsuccessful attempts to lose weight in accordance to the medical advice of the time. When he finally found a diet solution that worked for him he shared it in a pamphlet called Letter on Corpulence, Addressed to the Public. His book consisted of his personal story along with a "can eat" and "can't eat" list. Sound familiar? Here we are over 160 years later and the format is still the same.We're taking a bit of a deep dive on the whole diet book thing and why you should save your money.#fitness #nutrition #healthyhabits #dunnville #eatrealfood #crossfit #healthAre 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!🥃Greg is switching things up and knocking back the whiskey. It's that kind of episode!We're chatting about pain associated with progress and pain associated with injury. There is a difference!Workout discomfort like burning muscles and being out of breath feels is uncomfortable, but this is progress pain. Acute discomfort is a sign of potential injury. Listen to your body and  your coach!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!No downing a six pack of doughnuts after your epic deadlift day! You cannot out-train a crappy diet. The research is in!Ultra-processed foods are more than just hotdogs and potato chips. Breakfast cereals, protein bars and meat alternatives are ultra-processed foods that are marketed as healthy. According to a recent McMaster study, even these foods are problematic.We're digging into this latest study! Take a listen.https://www.cbc.ca/news/canada/hamilton/ultra-processed-foods-1.7529106Are 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Did you know almost all of our coaches started CrossFit after the age of 40? In fact most of our members are well north of 40. Most of them are not coming to our gym with an athletic background. They're here to stay healthy and active through all the stages of life.Being a beginner means that every workout is a new adventure. With small, coach-led classes you get personalized exercise recommendations to accommodate injuries and mobility issues. That's what keeps you moving toward your fitness goals. We've got the wine, the beer and the Greg-isms! 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!A two-litre carton of milk weighs just under five pounds. A bag of dog food can weigh close to 50 pounds. Your squirming toddler is likely upwards of 30 pounds. Working out with two-pound pink dumbbells is not going to help you in these common life situations.CrossFit, and by extension, lifting heavy, is all about functional fitness. Our goal is to be strong enough to take on everyday tasks with ease. We get into why functional fitness is the key to being strong throughout your entire life.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!🌲Greg is drinking a beer that tastes like a pine forest and Sabrina makes a guest appearance. It's another fun night at the Isle of Sound studio!When it comes to fitness you've got to focus on the long game. Your first fitness goal is to be consistent with your workouts for weeks and then months. Don't worry about what  the workout is; focus on showing up. If you are looking for big gains (or losses) in the short term you are going to be disappointed. Focusing on small wins, like hitting the gym three times per week, or lifting a little more than last time, keeps you motivated.Focusing on 1% better every day - consistently - yields lasting 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!Remember those curtsy lunges from a couple of weeks ago? They got 🌶 real fast! Kinda made the Bear Complex easy by comparison.We program accessory work as a complement to the WOD. Our goal is to improve overall fitness, work on weaknesses and add variety to the workout.Take a listen as we talk about which types of accessory exercises we like to program and why we use them.Got a favourite accessory exercise? Let us know!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!The CrossFit Open always starts with a workout that almost everyone can Rx. And then the ax comes down. By the second workout even the best in our gym find they have to scale.We all have weaknesses and the Open shines a big spotlight on them. In this episode we're talking about how to become more proficient at your weaker skills.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro" here:https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677