Keeping it Real with Nyree and Fiona

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September feels like a fresh start. New routines, back-to-school schedules, renewed motivation…and maybe a promise that this time we're finally going to stick with the fitness plan.

But what happens when life gets busy?

In this episode of Keeping It Real, we talk about why the best fitness routine isn't the one you can follow when everything is going perfectly—it's the one you can still manage when you're tired, stressed, travelling, working, dealing with family stuff, or just having a re...

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September feels a little like New Year's all over again.

But getting back into your fitness routine doesn't mean punishing yourself for enjoying the summer.

In this episode we talk about why consistency is more important than intensity and how prioritizing sleep, protein and walking make a big difference.

 Your September reset doesn't need to be complicated. No extreme diets. No double workouts. No waiting for the perfect Monday. 

Take a listen and then get outside for a...

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Scaling is not failing and you do not need to crush every single workout!

Fitness is a journey and your CrossFit coach's goal is to make sure you are there for the long haul. We're talking about why scaling, even for experienced athletes is important and how consistency and slow progress beat one-time PRs any day.

Take a listen!

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Fitness Advice We’re Sick of Hearing

There is A LOT of fitness advice floating around the internet. Some of it is useful. Some of it is questionable. And some of it is just… complete garbage.

In this episode of Keeping It Real, we're tackle some of the fitness advice they are absolutely sick of hearing.

Do you really need to work out every day? Does being sore mean you had a better workout? Are carbs actually bad...

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Every CrossFit gym has rules. Some are written down. Some are just understood. And some will get you sent straight to CrossFit Jail.

In this episode of Keeping It Real, Nyree, Fiona and Greg run through the crimes that happen in and around the box—from putting the wrong plates on the bar and forgetting how to count, to chalk explosions, skipping warm-ups, questionable movement standards and stealing the fan.

And yes, the coaches have committed a few crimes of...

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The internet claims there are nine exercises that help you live longer—walking, swimming, yoga, cycling, dancing and more.

So where does CrossFit fit into all of that?

We break down every recommendation, explain why resistance training should probably be number one, and show how a well-rounded CrossFit program naturally checks almost every box for longevity.

Along the way we talk about:

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Do your daily habits actually match the goals you say you have?

Everyone wants to be healthier, stronger, lose weight, and have more energy—but wanting the result isn't the same as doing the work.

In this episode of Keeping It Real, Nyree, Fiona and Greg have an honest conversation about why consistency always beats motivation, why quick fixes rarely work, and how your everyday choices reveal your true priorities.

They discuss:

• Why motivation fades but...

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This week we're talking about something everyone is feeling—summer heat.

Why do workouts suddenly feel harder? Should you expect personal bests when the humidex is through the roof? We discuss hydration, nutrition, pacing, recovery, and how to adjust your expectations without skipping your workouts.

Whether you're a seasoned CrossFitter or just trying to stay active this summer, this episode is packed with practical tips to help you train smarter—not harder.

Are you in the Dunnville, Ontario area? Curi...

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Sharon and Peter are back!

The majority of our members are north of 50. Age hasn't stopped them from taking on challenging workouts, hitting PRs and outworking people half their age.

In this episode Sharon and Peter share how CrossFit has redefined what being fit means as they get older. 

Sharon and Peter have their own podcast, Straight Up Talk with Sharon & Peter! Be sure to check it out.

Are you in the Dunnville, Ontario a...

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CrossFit is the original hybrid workout. While combining weights with cardio is hardly new, CrossFit transformed it into a methodology. Hyrox, Deca and similar programs are taking the competition elements of CrossFit, but lowering the barriers to entry by eliminating high skill movements like muscle ups and heavy Olympic lifts.

Can you do CrossFit and succeed at a hybrid event like Hyrox? Yes, you can. We get into it on the latest episode.

Take a listen!

Are you in...

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Greg's somersault days are over🤣! There are some things are more challenging as we get older. Greg found that out recently when he tried to teach a young student how to do a somersault.

From managing our expectations to learning how to navigate fatigue and sore muscles that don't recover as quickly as they used to, we're talking about how our fitness has changed as we've gotten older.

We've got some fun stories from the trenches. Take a listen!

Are...

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Greg is back from his Scouts camping adventure. We're talking about our favourite exercises, CrossFit workouts and a few that are definitely not on our "must do" list.

What are your favourite - or least favourite - CrossFit workout?

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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We all have days where we feel like we're dragging our #$%. Boosting your energy can be as simple as a few little tweaks in the diet, sleep schedule or diet. Fiona and I are sharing our favourite energy boosting tips 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:

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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:

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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...

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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!

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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...

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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:

...

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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...

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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:

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@g...

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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 w...

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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.

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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 com...

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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:<...

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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, O...

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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 k...

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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...

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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 w...

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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 mo...

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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, a...

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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...

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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 l...

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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 s...

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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!

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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:<...

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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!

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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.<...

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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, O...

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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.

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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://w...