Keeping it Real with Nyree and Fiona

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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!

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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...

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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:

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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 a...

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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. 

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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...

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🤣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?".

A...

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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. 

A...

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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? Curiou...

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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...

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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 wha...

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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:

...

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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 o...

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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 a...

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🥃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 G...

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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...

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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...

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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...

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🌲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 go...

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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!

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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...

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The 2025 Open was a lot of fun! Maybe not so much for planning umpteen weight changes, but overall, 44 awesome members had an amazing experience.

Fiona is super stoked to be an old gal! She's officially in the Masters Open category of 55+. That doesn't make for an easier workout as she discovered.

The best part of the Open is watching our members push themselves to new levels. There were so many firsts from pull-ups to rx'd workouts. The energy of 44 people in...

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It is a busy time of year at Grandriver CrossFit!  If you do CrossFit, you know that the end of February into March brings the CrossFit Open.  Listen to our message and find out when we'll return to the airwaves. Give our past podcasts a listen.  Have a great time reliving even last year's event!  See you on the flip side!   

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website...

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Fiona has been jonesing for mac and cheese. Must be the weather!

Seasonal weight gain is a thing. We tend to crave heartier foods in the colder weather. We are also inclined to avoid going outside when the weather turns.

In the latest episode of Keeping It Real we're talking about how you can avoid winter weight gain.

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out...

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Greg is savouring a craft beer from Bench Brewery in Beamsville. This might be the only thing Greg consumes slowly! Fiona and I always take our time with our red wine.

How you eat is just as important as what you eat. Eating slowly, eating without distractions and paying attention to hunger cues will go a long way to improving your relationship with food. You might even lose some weight without changing your diet.

Take a listen!

Are you i...

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😂Please forgive our French pronunciation! Fiona and Nyree have moved on to a French red wine after sipping some Scotch. Maybe not the best combination!

We're following up the cold and flu season episode with the best ways to recover from hard workouts. There are a lot of recovery trends from endless foam rolling and cold plunges to massage guns. The evidence to support the benefit of these forms of recovery is anecdotal at best.

We're talking about a wide range of...

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It's Robbie Burns Day at the Isle of Sound studio. We're toasting the legendary Scottish Bard with a wee dram!

Cold and flu season is upon us. We're exploring some common old wives' remedies that aren't effective and some things that do work.

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/<...

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January can be a crap month! You've got "Quitter's Day" on the 10th, which is recognized as the day people give up on their New Year's Resolutions. That's followed by "Blue Monday" on the third Monday.

Good times!

When you are working toward fitness goals it is important to focus on the process. Understanding that fitness takes time and that small actions yield big results will keep you moving forward toward your goals.

We share our best tips for...

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There are some folks in the gym world who feel that semaglutide drugs like Ozempic are going to be the undoing of all gyms.

We disagree! We think there's an opportunity to help people who have improved their health with these drugs to take their wellness to the next level.

Semaglutide drugs are a gamechanger for people with diabetes and obesity. Wellness isn't just about blood markers and blood pressure. It's also about confidence, strength and feeling good in your own...

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Fitness influencers are nothing new. Back in the day it was the fitness models and bodybuilders gracing the covers of Muscle & Fitness, Shape and Flex magazine.

The ubiquitous nature of social media allows these influencers have a greater reach than old school magazines ever did. Almost all of them promote a fitness reality that is anything but real. 

We have producer Chris to thank for this topic! Take a listen.

Are you in the Dunnville, O...

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🎆🎇It's that time of year!

While we're not ones for making New Year's resolutions, it is a time of year when people start thinking about making diet and fitness changes.

On the final episode of 2024 we're talking about how making small changes rather than big "resolutions" is more sustainable and successful.

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

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😂😂CrossFit hang-up! Oh, we've got more than a few!

Do you put your plates on backwards? Or do you need your collars to be the same? How about squatting inside the cage?

We're talking about our hang-ups, quirky idiosyncrasies and funny habits on the latest episode.

Greg is in fine form! Wait for about the last three minutes. This Greg-ism might be his best yet!

 

Are you in the Dunnville, Ontario area? Curious about what Grand R...

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🎄Tis the season for yummy food!

We're all about enjoying whatever you want this holiday season. Even if you consume an additional 7000 calories over the course of the next two weeks you'd maybe gain two extra pounds. It's not a big deal.

Fiona, Greg and I share guilt-free memories of our favourite Christmas treats. Some of our favourite's include Greg's mom's Christmas cake, Nyree's mom's shortbread and Fiona's mom's plum pudding. 

So put on your stretchy pants and enjoy the...

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Are you taking a break from your fitness routine this holiday season? This is a bit of a hot topic at the Isle of Sound studio. 

There are a couple of ways to interpret taking a break. For us taking a break or breaking from the routine is as much a mental break as it is a physical one.

Taking intentional breaks is about being deliberate in how you break from routine. It isn't doing something new for the sake of t...

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Fiona and I don't love rowing, but we do like it a lot more when we share the experience with our awesome members.

Our 4th Annual Row-a-Thon saw six teams each row 21.1k in support of the Dunnville Hospital and Healthcare Foundation. We are currently at $3020 in total donations!

We're recapping the highlights of another fantastic fundraiser. The link to donate is here:

https://www.canadahelps.org/en/pages/4th-annual-row-a-thon/

We have a fantastic rural hospital and...

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Armistice Day, or Remembrance Day, marks the end of World War I, in 1918. We’ve been honouring that day and those who serve in all branches of the military for 106 years. While the tools of war have changed, the physical and mental demands have not.

Being fit to serve can be the difference between life and death on the front line. That front line could be overseas in a war zone or a house fire in your neighbourhood. Greg shares his experience on th...

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How did you fare with the switch to Standard Time? Feeling a little groggy and out of sorts? You are not alone.

Fiona says it takes her a few days to adjust to the time change. Greg and Nyree feel it makes no difference because they never see the sun in the morning or late evening.

We talk about maintaining healthy sleep habits year round and the importance of getting sunshine every day.

Greg is enjoying his favourite beer...

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You don't have to be training for anything specific to be training. CrossFit is all about training for the demands of life. 

Lee and Holly are back! On this episode we talk about what training means to us and how fitness is about more than you.

Take a listen and tell us what you are training for.

#fitness #wellness #activeaging #dunnville #crossfit #fitatanyage

Are you in the Dunnville, Ontario area? Curious about what Grand R...

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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!


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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...