Keeping it Real with Nyree and Fiona

Got an topic you want us to discuss? Send us a message! We're getting into the nitty-gritty of coaching. Greg and I are always looking for ways to improve our coaching skills. Virtuosity is all about communicating, demonstrating and educating our members on the importance of the fundamental movements.  The basics may be boring, but they are the foundation upon which you build your fitness.  T...

Got an topic you want us to discuss? Send us a message! 🤣What beer pairs with PB & J? It's an important question, and one for which we'd love an answer! But seriously... In this week's episode we're talking about pre- and post-workout nutrition. Nyree digs  into the science of fasted workouts and how pre-workout nutrition is far more critical than post-workout meal timing....

Got an topic you want us to discuss? Send us a message! We all get sore muscles! How do you reduce muscle soreness so that you are fresh for your next workout? Active recovery! Greg and I share what we do to reduce muscle soreness so that we're fresh for our next workout. Enjoy! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social...

Got an topic you want us to discuss? Send us a message! Greg and I talk about how critical technique is. Think a warm up with a dowel is a waste of time? Think again! If your coach is cueing your technique with a dowel then you better listen.  Technique ALWAYS before LOAD! When your technique is solid the load becomes easier to manage. Take a listen! Are you in the Dunnville, Ontario area? Curious...

Got an topic you want us to discuss? Send us a message! How do you know when you've got to skip your planned workout? Most of us have a planned rest day in our workout week. Sometime we need an extra one.  We aren't training for the games, so overtraining isn't that much of an issue. And yet, even we mere CrossFit mortals take an extra day away from the gym. Fiona shares how a rest...

Got an topic you want us to discuss? Send us a message! We're  in the studio on a Wednesday night because sneaking down to record a podcast during a big family shindig might be kinda rude. This episode is all about Plan B. Last week's weather called for a change in plans. With a humidex forecasted to be above 40 degrees we needed to change the workout. It's something we do all the t...

Got an topic you want us to discuss? Send us a message!  What do you get when 3 long standing members of Grand River CrossFit come together for a podcast while Nyree & Greg enjoy their vacation in Costa Rica?  Fiona, and her special guests, Char & G-Ma discuss what keeps them coming back time and time again as well as a few funny stories.  Give it a listen. Are you in the Dunnville, Ontari...

Got an topic you want us to discuss? Send us a message! Catch our latest podcast before the Seguis go on vacation to Costa Rica.  We discuss liquid calories this week as part of the finale of the nutrition challenge.  What do you consider healthy?  We want to know who you think is the enabler during this podcast?  Do they risk being kicked off future episodes?  Tell us below.  Are you in the Dunnv...

Got an topic you want us to discuss? Send us a message! Save your bacon grease! Greg is in fine form as we dish up the truth about fat. Take a listen as we discuss good fats, portion size and the fats that are almost impossible to avoid. Spoiler alert -- peanut butter is a fat. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links...

Got an topic you want us to discuss? Send us a message! Getting your veggies in this time of year is easy. There are so many fresh vegetables available at your favourite grocery store or farmers market. Fiona's favourite is bacon-wrapped asparagus. We agree!  We dig deep into eating veggies and carb-loading. Greg and I talk about what we eat prior to long endurance events like a 5-hour bike r...

Got an topic you want us to discuss? Send us a message! We are wrapping up another week of our nutrition challenge. This week was all about protein. There are lots of myths regarding protein.  We bust a few including: How much protein you need each day? The answer is 1.4 - 2.0g/kg of bodyweight. Yes that much! Peanut butter is not protein. Read that again...peanut butter (or almond butter or cashe...

Got an topic you want us to discuss? Send us a message! 🙌It is festival season! After a two-year COVID hiatus, the Dunnville Mudcat Festival is back. And with that comes beer, carnival food and way too many opportunities to sabotage your healthy habits. On this episode of "Keeping it Real" with Nyree and Fiona we dig deep into a really challenging habit - eating slowly. It really is har...

Got an topic you want us to discuss? Send us a message! Do you have a chip cabinet? Apparently it's the one above the fridge. Nyree would need a chair to reach it and in Fiona's house it's the cabinet for rarely used items. It would seem we are in the minority! In this episode we talk about how to control your food environment for success. If you are the one grocery shopping, then y...

Got an topic you want us to discuss? Send us a message! We're one week into the "Back to Basics" Nutrition Challenge.  Eating out, unexpected schedule changes and how much mayo is too much. We talk those topics and about meal planning, mindset and what's coming up. Sabrina makes a guest appearance too🤣. She has quite the appropriate comment for a nutrition podcast! Fiona share...

Got an topic you want us to discuss? Send us a message! Are you using the "I'm too old" excuse? Our 70+ members are proving that age is nothing but a number. They are stronger and more active than people half their age. Fiona, Greg and I share our thoughts on why the age excuse is ridiculous and how keeping active is the best way to age gracefully. Check out these links: https://bar...

Got an topic you want us to discuss? Send us a message! We're recording on location from the Grand River CrossFit worldwide headquarters, also known as Greg and Nyree's kitchen. Our "Back to Basics" Nutrition Challenge is an eight-week habit-based plan designed to get you eating healthy and developing healthy habits. Take a listen as Greg, Fiona and I discuss why meal plans don...

Got an topic you want us to discuss? Send us a message! Fiona, Greg and I have a little fun discussing why CrossFit math is hard. It isn't really, but sometimes we mess it up! Speaking of numbers... Why 3 rounds and not 5? Why did we program "Grace" with less load than the CrossFit standard? We also get into the how and why of programming. Learn how we come up with the reps, rounds...

Got an topic you want us to discuss? Send us a message! How has the fitness industry changed during the course of the pandemic? Fiona, Greg and I dig deep into why connecting with others has been the big reason why people are getting back in the gym. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.fac...

Got an topic you want us to discuss? Send us a message! Do you need lifting belts, wrist wraps or lifting shoes? Fiona, Greg and I weigh in on what tools are necessary and when you should consider adding them. Take a listen! #weightlifting #crossfit #strength #olympiclifting #dunnville Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our socia...

Got an topic you want us to discuss? Send us a message! Our longest episode ever is worth a listen. Grab a coffee or tea and check out: --Greg, Nyree and Fiona's favourite moments --Nicole H and her awesome winning team, Hakuna Masquata --Ineta R admits on the podcast that she loves wall balls --Our resident half marathon runner Darren M shares how CrossFit has kept him injury-free and runnin...

Got an topic you want us to discuss? Send us a message! Welcome to a special "Live on Location" edition of "Keeping it Real with Nyree and Fiona." We're in the middle of the action at Grand River CrossFit's "Friday Night Lights." Greg gets pretty excited right off the start when a certain co-host messes up the burpees. We interview a few of the fabulous memb...

Got an topic you want us to discuss? Send us a message! Fiona, Greg and I get into an analysis of the good, fun and awesome of 22.2.  Take a listen. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website: https://www.facebook.com/grandrivercrossfit/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "...

Got an topic you want us to discuss? Send us a message! Grand River CrossFit's "CrossFit Open Intramurals" are on! It has been two long years since we've been able to have a little fun with the CrossFit Open workouts. This year is going to be EPIC! If you haven't signed up listen here to learn why you should. Nicole and G-Ma are campaigning for additional team members. We...

Got an topic you want us to discuss? Send us a message! Fiona and I let Greg hang out with us again in the Isle of Sound studios. Oh, Greg!🤣 We're talking about "Quitter's Day," the January date that Strava has determined is the day most people give up on their fitness resolutions.  What causes people to quit their fitness program and how can you avoid being a statistic? We di...

Got an topic you want us to discuss? Send us a message! Fiona and I have a special guest join us on this episode of Keeping It Real. It's the one and only Greg Segui! We share our take on the announcement that Dave Castro is no longer part of the CrossFit organization and what that might mean for the CrossFit Games. Fiona and I may just let Greg in on future podcasts! Tell us what you think!...