Keeping it Real with Nyree and Fiona

Got an topic you want us to discuss? Send us a message! 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 CrossFi...

Got an topic you want us to discuss? Send us a message! 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...

Got an topic you want us to discuss? Send us a message! 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 Cro...

Got an topic you want us to discuss? Send us a message! 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 talki...

Got an topic you want us to discuss? Send us a message! 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? Ch...

Got an topic you want us to discuss? Send us a message! 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...

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 Gra...

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 Gra...

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...

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...

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...

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...

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 w...

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...

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 Gra...

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 bette...

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, On...

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 en...

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 th...

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, Ontar...

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...

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&a...

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. Ac...

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...

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 sugge...