Keeping it Real with Nyree and Fiona

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 the...

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...

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 goa...

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...

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 lik...

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 yo...

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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