Keeping it Real with Nyree and Fiona

Got an topic you want us to discuss? Send us a message! Pumpkin spice beer. Yay or Nay? Greg is sampling a fall-themed stout from Whitewater Brewing Company. This one is okay if pumpkin spice is your thing. Fiona and I are sampling a Portuguese red wine, which is always delicious. This weekend it's all about the food! Thanksgiving can be a stressful time for people making healthy eating a pri...

Got an topic you want us to discuss? Send us a message! Do negative emotions positively or negatively affect your workout? We all have days where we don't want to exercise. Those are the days when exercise is one of the best things you can do. Your mood is going to improve and you will be glad you made the decision to exercise. Negative emotions and too much stress can have a negative impact...

Got an topic you want us to discuss? Send us a message! It is rare for us to get excited about a Netflix documentary, especially ones about health. Often they tend to be biased toward vegetarian or vegan diets and don't consider other lifestyle factors that contribute to health. Dan Buettner has been studying the concept of "Blue Zones," pockets of population where there is an unusu...

Got an topic you want us to discuss? Send us a message! We often say that if you can track it you can change it.  Metrics, like total reps, load and distance are easy to track. That's why repeating workouts is an important measure of progress. Having a number to beat pushes you to work harder.  We have an archive of workouts that stretches back more than a decade. It has been fun to revisit t...

Got an topic you want us to discuss? Send us a message! 🌟We are super excited to announce three new CrossFit Level 1 coaches! Teresa, Kelly and Nicole are very well trained  and knowledgeable coaches. Now with the addition of a CF L1 certification they will feel even more confident in their coaching skills. In the latest episode of the podcast Greg and I share our experience with our CrossFit Lev...

Got an topic you want us to discuss? Send us a message! Greg is having a hard time getting his beer to his mouth! That's how we're starting this episode🤣. The demographic at Grand River CrossFit is 75% women. So what is it about CrossFit that is so appealing to women? Women realize that being strong and healthy is essential to caring for themselves and their family. Many of us are in th...

Got an topic you want us to discuss? Send us a message! We have to thank producer Chris for this topic! How does your CrossFit coach know your limits and push you past them? There are a lot of factors that can impact your workout performance. Fatigue, muscle soreness, hydration and more can factor in your performance. These change from day to day and from workout to workout. As coaches we are alwa...

Got an topic you want us to discuss? Send us a message! Grand River CrossFit will be celebrating 13 years as an affiliate in September. Do you ever wonder how we decided to change from a globo-gym/cardio kickboxing/martial arts gym to exclusively CrossFit? We share how we evolved from a globo to a CrossFit gym and how our coaching has also evolved over the years. Our goal is to make CrossFit acces...

Got an topic you want us to discuss? Send us a message! Did you watch any of the CrossFit games? Sure, the top athletes are impressive, but what really impresses us is the masters group. That's anyone over 55 years of age. That pretty much sums up the majority of our gym! Can older athletes workout at high intensity? What about learning complex movements?  The answer is a big YES! Older athle...

Got an topic you want us to discuss? Send us a message! There are so many excuses for not hitting the gym. We have heard many excuses over the years.  We have yet to hear a good one! You need to prioritize your health and fitness by making time for the gym, or you will be forced to prioritize sickness with doctors appointments.  We discuss the top five excuses for not working out, including: Lack...

Got an topic you want us to discuss? Send us a message! 🚀Want to crush your fitness goals? Get a coach! 🚀Want to stay motivated to workout? Get a coach! 🚀Want to maximize your time in the gym? Get a coach! Grand River CrossFit is all about coaching. Coaching has so many benefits including: personalizing the workout to suit your current fitness adapt workouts to work with an injury creating a br...

Got an topic you want us to discuss? Send us a message! 🤣🤣Greg loses it right from the beginning.  It might have something to do with our beer and wine selection. We're having a little too much fun in the Isle of Sound studios. But let's get serious...We're talking about how you might be sabotaging your metabolism and gaining weight. Are you guilty of the following: skipping meals...

Got an topic you want us to discuss? Send us a message! 🌯No burritos before bed! Late night noshing is one of those health and fitness myths that never dies. Eating late at night doesn't cause weight gain, but it may cause heartburn or indigestion that may interrupt your sleep. Interrupted sleep, on the other hand, can cause weight gain because you have no energy. What you eat is more import...

Got an topic you want us to discuss? Send us a message! 🏃‍♀️The irony of this episode is that Nyree just happened to roll her anke while trail running the morning this podcast was uploaded. Greg had hand surgery in May and is coming back slowly, but surely. He's being mindful of his limitations, but it isn't stopping him from working out. Working  out with injuries is about allowing you...

Got an topic you want us to discuss? Send us a message! “Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” -John F. Kennedy We know exercise is important for a healthy body, but we often overlook how important exercise is for your cognitive and mental well-being. Earlier we talked about workout anxiety. Th...

Got an topic you want us to discuss? Send us a message! Our signature event is always a sweet success! Deadlifts and Desserts is all about getting togther with your gym friends for a fun workout and then hanging out and enjoying tasty treats.  We interview some of our fabulous members about workout anxiety and how they get through challenging workouts. And we get into the controversial topic of ca...

Got an topic you want us to discuss? Send us a message! Do you suffer from workout anxiety?  We all experience a bit of nerves before a workout.  That's okay! In fact it's a good thing. Yes, anxiety is a good thing. Here's a cool fact: Your body doesn't know the difference between anxiety and excitement. As far as your body is concerned they're the same thing.  It's u...

Got an topic you want us to discuss? Send us a message! Podcast producer and master sound guy Chris has discovered reels on Instragram. Sure, he's a little late to the insta party, but now that he's on the 'gram he's DMing Greg with lots of CrossFit stuff. One of those reels is  the inspiration for this week's podcast.  In this particular reel it showed a flight attendant...

Got an topic you want us to discuss? Send us a message! 🏋️‍♀️Anyone can do CrossFit! Greg says it best, "Saying you need to get in shape to do CrossFit is like having a shower before you have a bath?" The whole point of CrossFit is to get in shape.   Some of our members are well into their seventies and they're doing CrossFit. They didn't come in as athletes or with a lot of ex...

Got an topic you want us to discuss? Send us a message! Do you like our attempt at click bait?🤣 The most important piece of fitness equipment is... Your workout book! Tracking your progress is an essential part of fitness.  Remember last week's podcast about PRs. How would Fiona know that 250 pounds was going to be a back squat PR if she didn't keep track of her progress? Tracking your...

Got an topic you want us to discuss? Send us a message! We love PRs! Whether you call it a "personal record," or a "personal best," the PR is a measure of progress. That's why we think it is important to celebrate these milestones. PRs are motivating. They are the reward for hard work and an incentive to challenge yourself even more. So ring the bell! Every PR is worth cel...

Got an topic you want us to discuss? Send us a message! We have a truth 💣for you! You will never, ever hear us say we're having a "cheat" meal. "Cheat" meals is a negative, all-or-nothing mindset that is associated with guilt and self-loathing. This is not a healthy approach to food. A "treat" on the other hand, is associated with pleasure and positive feelings....

Got an topic you want us to discuss? Send us a message! We've had some challenging core workouts lately.  According to Greg, his abs were so sore it hurt to fart🤣. Oh, Greg! You may have a weak core if: --> You hurt your back for seemingly no reason --> You get tired standing --> You struggle to get out of a chair --> You have poor balance That's just a few of the sneaky sig...

Got an topic you want us to discuss? Send us a message! Want to get better at CrossFit? Looking to finally get an Rx'd behind your name on the whiteboard? We've got three (not so) easy tips for you! First, practice good technique at all times, even when warming up with a dowel. Second, be consistent. Get to the gym at  least three times per week. Fitness takes time. Do not expect a six-p...

Got an topic you want us to discuss? Send us a message! "I need more cardio." "My cardio sucks!" No and no, it doesn't.  You gotta go short and hard to be more efficient going long and slow. 😛 Before we get into energy systems and why your cardio is just fine, let's talk about the beer. Greg is stepping beyond his comfort zone with Cameron's Jungle of Love Volum...