Keeping it Real with Nyree and Fiona

Got an topic you want us to discuss? Send us a message! Getting older doesn't mean you have to slow down! Strength training is the fountain of youth, but sometimes our minds forget that we're not that young. There are some key considerations when training after a certain age. It's important to have clear training goals, recognize that you have injuries and limitations and that the d...

Got an topic you want us to discuss? Send us a message! Happy Easter from your favourite podcasters! Now that spring is here many people are thinking about losing weight. After the Easter dinner...and the chocolate, of course. Cardio is always the go-to solution when people start a weight loss program. Unfortunately it isn't the most effective for weight loss. We're talking about what we...

Got an topic you want us to discuss? Send us a message! Did you know the average age of the participants in our CrossFit Open was 43? Our older athletes pushed themselves for several weeks and are stronger for it. So what does all this high intensity training do to an aging body? It makes it stronger!  We're not getting any younger, but we're not slowing down. Take a listen as we discuss...

Got an topic you want us to discuss? Send us a message! 🤣🤣Wait until the last minute! The 2024 Open is done! Thank goodness! We've had three challenging CrossFit Open workouts and 24.3 was probably the most difficult. This last workout was a humbling experience for many. All but four participants had to scale the workout. Those who scaled to the jumping chest-to-bar pull-ups learned just ho...

Got an topic you want us to discuss? Send us a message! We're celebrating the 100th episode recorded at the Isle of Sound studio. Professional recording is awesome! If you are looking for top notch sound quality we know a guy. The 2024 CrossFit Open has had some surprises, starting with the first workout. That was a lot of burpees. It's fair to say that Fiona did not like that workout! W...

Got an topic you want us to discuss? Send us a message! We're recording live at Grand River CrossFit for the first event of the 2024 CrossFit Open Intramurals. Snatches and burpees may not be everyone's favourite and yet 35 members showed up to get it done. The gym is loud and the energy is incredible. We've got highlights and interviews. Take a listen! Are you in the Dunnville, Ont...

Got an topic you want us to discuss? Send us a message! We are starting off the podcast in fine form! Greg is enjoying Guinness, which is one of his favourite beers. We've even been to the fabled St. James Gate! Fiona and I are enjoyed a French red with a cheeky name. Le Fat Bastard Shiraz is a fantastic red. Getting sick sucks, but it happens to the best of us. I was MIA for the better part...

Got an topic you want us to discuss? Send us a message! The chirping has already started! We've got the best lineup yet. This year is going to be EPIC! We're starting this episode with some classic, unfiltered Greg-isms.  We're chatting about how the captains selected their team and what we're looking forward to in the 2024 Grand River CrossFit Open Intramurals. If you haven&ap...

Got an topic you want us to discuss? Send us a message! It's the most wonderful time of the year! The 2024 GRCF Open Intramurals are a few weeks away. Let's start with announcing our team captains: Matt I, Kate R and our own Fiona A!  Our version of the CrossFit Open is a fun event for all fitness levels. Friday night is all about the Open workout. We'll have divisions for rx'd...

Got an topic you want us to discuss? Send us a message! We've all had "bad" workouts. Whether the weight doesn't feel as good as it normally does it, or the elements of the workout are not our favourite, we've all had workouts that mess with our head. Fiona, Greg and I share our experiences with workouts that didn't go our way and how we get our heads back in the game...

Got an topic you want us to discuss? Send us a message! This one is starting out in classic form. It might have something to do with the pre-podcast beverages! We're answering a listener's question on the latest episode.  Producer Chris wants to know how long it takes for CrossFit movements to feel second nature. Like all health and fitness questions, the answer is "that depends.&qu...

Got an topic you want us to discuss? Send us a message! Did you know that the second Friday of January is called "Quitter's Day"? That's supposedly the day by which most people have given up on their New Year's Resolutions. We think New Year's Resolutions suck. Instead of resolutions, think of building on small habits. Lofty goals are great, but you need to break that...

Got an topic you want us to discuss? Send us a message! We all have the same 24 hours in a day. How is it that some of the busiest people still manage to find time to exercise, while others who have all day never do? It's all about prioritizing exercise before everything else. That means turning off NetFlix, rearranging your schedule and delegating tasks.  When you prioritize your health you...

Got an topic you want us to discuss? Send us a message! Welcome to the final podcast of 2023! Our beverages are "sponsored" by Toni S. We're enjoying Masi Campofiorin, an Italian red and Blue Moon Belgian White Ale. These are excellent choices, Toni! Did you get a smart watch or  fitness tracker for Christmas? Greg loves to monitor his heart rate during workouts; while I think there...

Got an topic you want us to discuss? Send us a message! We're closing out 2023 with a list of ways to make your 2024 awesome.  These are simple things you can do every day that will result in a healthier and happier you. Today you can: --drink water --go for a walk --read a book --eat fresh food --set limit screen time --make time for family Do these and a few more that our on list and your 2...

Got an topic you want us to discuss? Send us a message! There are about eight days until Christmas. Have you shopped for the CrossFit enthusiast on your list? From wrist wraps and ropes to liquid chalk, we've got some great ideas for less than $100. Greg is in fine form (and officially on the naughty list)! Take a listen and then go online for some great gifts. Are you in the Dunnville, Ontar...

Got an topic you want us to discuss? Send us a message! Got a CrossFitter on your Christmas list? Maybe you are looking for a new pair for yourself, but don't know what to get? Greg and I each have four different types of fitness shoes. We love our trail running shoes, our road running shoes, our general CrossFit shoes and our lifting shoes. There are so many fitness footwear options out ther...

Got an topic you want us to discuss? Send us a message! The next few weeks are busy and it is easy to skip workout and eat unhealthy foods. Your December healthy habits shouldn't be any different than your habits any other time of the year. Here is our best tip to stay on track with your health and fitness during Christmas and beyond: Manage your indulgences year round by following the "...

Got an topic you want us to discuss? Send us a message! ❤Our gym members are awesome! The 3rd Annual Row-a-Thon was a huge success. As of this moment our Row-a-Thon has raised over $3600 for the Dunnville Hospital and Healthcare Foundation's CT Scanner campaign. You can still donate by following the link here: https://www.canadahelps.org/en/pages/going-the-distance-for-healthcare-in-our-commu...

Got an topic you want us to discuss? Send us a message! We're drinking to our health with our favourite beverages!  We take wellness for granted until it's gone. The problem is we don't notice wellness slipping away from us.  Low grade chronic inflammation creeps in in the form of fatigue, sore joints, sleep issues, depression and gastrointestinal problems. These symptoms of low gra...

Got an topic you want us to discuss? Send us a message! 🤣Oh, boy! This one goes downhill right off the start! Greg is enjoying a stout that tastes like an oatmeal cookie. Fiona and I are enjoying a California red. It's a great start to a podcast about dining out. When we were kids dining out was a treat. Now it is a weekly occurrence. Whether it's a lunch meeting, or a Friday night out,...

Got an topic you want us to discuss? Send us a message! 🛌Did you enjoy your extra hour of sleep last night?  How about that sunlight earlier this morning? The biannual time change can be problematic for many people. The spring time change is associated with increased car accidents, heart attacks and reduced work productivity.  While not as difficult as the spring time change, the fall time change...

Got an topic you want us to discuss? Send us a message! ☠ From tapeworms to eating cotton balls, there are some seriously scary ways to drop a few pounds. Fiona does a frightening dive into the world of terrifying diets. Greg and I discuss some less scary, but still extremely unhealthy diets, like the Master Cleanse and Cabbage Soup diet.   It's the parasite thing that sends us off the rails...

Got an topic you want us to discuss? Send us a message! Tia-Clair Toomey-Orr will be competing in the Rogue Intentional on October 27, a mere five months post-partum. It is an amazing feat of athleticism. However, it begs the question about how soon is too soon to return to fitness after having a baby. If you follow Tia-Clair on social, you know she maintained a high level of fitness throughout he...

Got an topic you want us to discuss? Send us a message! When you are making lifestyle changes, there is always a trade-off. Takeout on a Friday night or cooking at home? Netflix marathon or go to the gym?  We talk about life balance like it's a goal, but is it really? Balance is synonymous with complacency. When you have challenging life goals you have to make trade-offs in order to achieve t...