Keeping it Real with Nyree and Fiona

Got an topic you want us to discuss? Send us a message! Bet you didn't think the deadlift could be controversial. Apparently it is. Fiona tagged us in a Facebook post about why the deadlift doesn't translate to real world strength. We strongly disagree and get into the topic on the latest episode of Keeping It Real . The takeaway... If you want to build all around strength that targets y...

Got an topic you want us to discuss? Send us a message! CrossFit is all about the community! It's the one thing that differentiates a CrossFit gym from a traditional, "globo" gym. And it's that community that keeps our members coming back for more! Why?  Because fitness is as much a physical thing as it is a social thing. Working out at as a group motivates you to push harder....

Got an topic you want us to discuss? Send us a message! Want to guess what Fiona's favourite piece of gym equipment is? It's not the rowing machine! We love barbells. CrossFit has done more to elevate the status of the barbell than any lifting-related sport. Barbells are one of the best ways to build strength, power and flexibility. Not only that, but they work a lot of muscles at the sa...

Got an topic you want us to discuss? Send us a message! Sodium is sneaky!  There is so much sodium in our diets and it's going to kill us.  The daily recommended intake is 2300mg, or one teaspoon. That isn't a lot of sodium. And yet we are consuming way more than the daily recommended allowance. Here's a challenge: Head on over to your pantry and read the nutrition labels on your pa...

Got an topic you want us to discuss? Send us a message! Podcast master Chris has put together an awesome highlight reel featuring interviews and best moments of the 2023 CrossFit Open. You can hear the excitement and energy in the gym. It was a fantastic four weeks! Take a listen to our amazing members share their experience. Are you in the Dunnville, Ontario area? Curious about what Grand River C...

Got an topic you want us to discuss? Send us a message! It has a while since we've been in the Isle of Sound studios. We've got beer, wine and Greg-isms. What else do you need?  How about a recap of the 2023 Open? This was a fantastic year. Not only were the workouts a great challenge, but it was so awesome to see so many new people taking on the challenge of the Open. The Open is all ab...

Got an topic you want us to discuss? Send us a message! Never, ever take your fitness for granted! And if you are struggling with simple physical tasks like getting off the floor, then you need to take action now.  Decrepitness isn't just for seniors. Twenty - and thirtysomething can have bodies that are falling apart, too. That's why staying fit through every decade of your life is esse...

Got an topic you want us to discuss? Send us a message! We're not even a minute into the podcast and we're laughing! Our version of the CrossFit Open starts on Friday February 17. Teams will be created on Friday  February 10. This is going to be fun! In today's podcast Nyree stumps Greg and Fiona on CrossFit Open trivia. If this was a drinking game, Greg and Fiona would be very, ver...

Got an topic you want us to discuss? Send us a message! According to the Canadian Centre on Substance Use and Addiction we're heavy drinkers. Oh, health studies... Those "health studies" that make the news are just about making the news. More often than not, they lack any real substance. And this recent study on alcohol consumption is no different.  Always look at the source and and...

Got an topic you want us to discuss? Send us a message! You asked and we answered! In our last podcast we discussed which supplements we recommend. One of those is creatine monohydrate. We love it because it helps boost recovery, preserve muscle mass and may help with cognitive function. Fiona, Greg and I get into how creatine works and why you should consider adding this supplement to your diet....

Got an topic you want us to discuss? Send us a message! Two minutes into the podcast and we're in trouble! Good thing we know a guy who is a master editor. Now on to the podcast... There is a reason why we don't sell supplements. They don't work! There is no way we are going to recommend a product that does absolutely nothing except lighten your wallet.  There are some we recommend,...

Got an topic you want us to discuss? Send us a message! Failing is a good thing! The gym is a proving ground to test your limits. Case in point... Friday January 6th's partner workout featured the wall walk. This is a move that many of our members have little to no experience with. And yet many of our members gave it a try because the gym is a safe environment to fail. And you know what happe...

Got an topic you want us to discuss? Send us a message! We're on location at our dining table! We're  talking about resolutions as we say good-bye to 2022 and say hello to 2023. Resolutions are not our thing, but setting achievable goals is. Greg is on point with his Gregisms and Sabrina chimes in with her comment about pop-tarts. At Grand River CrossFit we're about nurturing long-t...

Got an topic you want us to discuss? Send us a message! We are back on location at Greg and Nyree's house! Producer Chris got some new tools and couldn't wait to try them. Fiona and I talk about how to keep your fresh veggies fresh for as long as possible. We also get into how to eat healthy on a budget. It comes down to planning, purchasing less expensive cuts of meat, buying in-season...

Got an topic you want us to discuss? Send us a message! 🤣Diet advice from Greg and Chris... Seriously, when was the last time you ate a pop-tart? Podcast producers Chris pounded back four of them. Untoasted, or "raw", as Greg called it. The original inspiration for this podcast was an article on Yahoo News about foods a cardiologist never eats. Google the topic and you will find dozens...

Got an topic you want us to discuss? Send us a message! 🙌We'd like to give a big shout out to the amazing Grand River CrossFit community for supporting our 2nd Annual Row-a-Thon. Together we raised over $3100 for healthcare in our community. It is our most successful fundraiser to date! Community is everything and our hospital is the cornerstone. The Dunnville Hospital and Healthcare Foundat...

Got an topic you want us to discuss? Send us a message! The age-old debate rages on! How can a beginner squat 400lbs? By using a machine. That's how.  This was the start of a conversation at the gym when one of our stronger lifters mentioned that a co-worker was lifting the aforementioned four-hundy. It does not translate to a barbell squat!  There is a place for machines in a person's f...

Got an topic you want us to discuss? Send us a message! So it turns out that Fiona doesn't have unicorn blood! Finally, after three years,  Covid hit the Alford family hard. Two weeks later Fiona is getting back to working out....slowly. It pays to be conservative when getting back to the gym after an illness.  We discuss how long it takes to get back into your fitness routine, how to know wh...

Got an topic you want us to discuss? Send us a message! So you just started a fitness program and you're wondering when you're going to start seeing results. The first thing you need to know is that just getting off the couch and getting to the gym has huge mental and physical benefits. Sure, you may not "see" result, but you will feel a sense of accomplishment. Results are a s...

Got an topic you want us to discuss? Send us a message! Cue the spooky music! We're sharing our scariest CrossFit workouts in the latest episode of "Keeping it Real with Nyree and Fiona." Some of our scariest include: 🦇Sasquatch 🦇Fran 🦇Hero workouts But is it really a scary workout, or is it because it contains an element you are not proficient with? Perhaps the better question i...

Got an topic you want us to discuss? Send us a message! Oh boy, how this one goes sideways! Nyree tries to offer some helpful mindset advice for dealing with desserts and Halloween candy and Greg and Fiona derail the entire episode. If anything this one is good for a laugh. #healthyhabits #desserts #healthymindset #definitelykeepingitreal #nutrition Are you in the Dunnville, Ontario area? Curious...

Got an topic you want us to discuss? Send us a message! CrossFit has its own language.  WOD?  AMRAP?  1RM?  It's enough to confuse a veteran CrossFit member. For newbies it can be downright overwhelming. We're enjoying our favourite beverages at the Isle of Sound studios and defining some of the most common CrossFit terms. WOD - Workout of the Day AMRAP - As Many Rounds (or Reps) As Poss...

Got an topic you want us to discuss? Send us a message! Oh, how time flies! Did you know that we were the first CrossFit affiliate in Haldimand? Not only that, we are the longest running affiliate in the area. September 27 marked 12 years as a CrossFit affiliate.  So much has changed in those 12 years. CrossFit itself has evolved from the early days of hard-core workouts designed for the fittest o...

Got an topic you want us to discuss? Send us a message! There is a batch of homemade blueberry muffins cooling on my kitchen island as I upload this episode. Is it an unhealthy, processed food? No, but the store-bought version sure is. Podcast producer Chris found an interesting article in the Washington Post about ultra-processed foods and how they impact your health. While this stuff isn't...

Got an topic you want us to discuss? Send us a message! Greg is in fine form on the latest episode of "Keeping it Real with Nyree and Fiona." Oh, yes, he is on fire! We're digging into the CrossFit archives again for another interesting topic.  What is fitness? The definition changes as your life changes. Prioritizing fitness with diet and exercise is essential for everyone. It make...