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 a...

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 an...

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 Dunnvil...

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 wh...

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...

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 ...

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/grandrivercross...

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 Cros...

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! A...

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...

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 R...

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 platform...

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 ...

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 Ri...

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 ...

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/gr...

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://...

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. Sou...

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, On...

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.cb...