Advertise on podcast: Keeping it Real with Nyree and Fiona

Got an topic you want us to discuss? Send us a message! Fitness means something different for everyone. For Fiona it's about being able to care for her special needs daughter. Greg and I want to be able to still do our favorite activities for as long as possible. We're talking about the various components of fitness and how they contribute to overall wellness. What's your definition of fitness? Let us know! 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! Tim Hortons is now offering a shot of protein in your morning coffee. There are brands of bread advertising high-protein bread. Has the protein trend reached its peak? Diet trends take about five to 10 years to transition from fringe to mainstream. What will be the next diet trend? We're talking about it on the latest episide! 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! What actually makes a strength workout effective? In this episode, we break it down to the essentials—squats, deadlifts, and balanced pushing and pulling movements. These are the foundational patterns that build real-world strength, support joint health, and keep you moving well for life. This conversation was sparked by a chat with an older gentleman who asked for advice on his routine. Like many people, his workouts focused heavily on arms and chest—but left major gaps that could impact strength, posture, and long-term function. It’s a common mistake, and an important one to fix. 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! Every Open has its challenges! 2026 was no different.  Now it's time to regroup, look back on your performances and create a plan to improve for next season. We've got tips to help you increase your overall fitness, which will translate into an awesome 2027 Open. 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! After the age of 30 women lose between 3 and 8% of their muscle mass per decade.  Strength training is the key to being able to carry your own groceries, get up off the floor without help and living in your own home. It isn't just about aesthetics; it's about survival. Nyree shares highlights from her talk at the International Women's Day event in Dunnville. 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! Our version of the CrossFit Open season is done! Three challenging weeks of points workouts and Friday night chaos ran surprisingly well. It's like we've done this before! The energy in the gym was awesome. It was so fun to see everyone push themselves and cheer each other on. We're sharing our favourite moments of the 2026 Grand River CrossFit Open Intramurals. 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! In this episode, we break down the four-week Habit Stacking Challenge we recently ran at Grand River CrossFit and the powerful lessons that came out of it. Instead of asking members to overhaul their entire lifestyle overnight, the challenge focused on building one simple habit at a time. Each week added a new layer designed to support better health, more energy, and improved performance in the gym.  The biggest takeaway from the challenge? Sustainable change doesn’t come from extreme diets or short bursts of motivation. It comes from small habits practiced consistently over time.  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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! Oh, those legs! There's nothing like doing a ton of wall balls and box jumps on a Friday night with your friends. 26.1 is done! Our version of the CrossFit Open is all about challenging yourself and encouraging your fellow CrossFit friends. Fiona and Greg are sharing their experience with 26.1. 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! It's the most chaotic time of the year... The captains have been selected and the teams have been chosen. The Grand River CrossFit Open Intramurals begins now! Our version of the annual worldwide CrossFit competition is all about having fun and challenging yourself.  It's about hanging out with your gym pals on a Friday night and enjoying a post-workout beverage. What else are you doing in February and March? 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! Canada's Natalie Spooner is reviewing the desserts at the Olympic village in Milan. The top bobsledders are pounding back Taco Bell and winning medals.  At the 2026 Winter games pizza and focaccia are the most popular foods among athletes. These types of foods are calorie dense and easy to digest, allowing these athletes to compete at their best. When you're training for 20 to 30 hours a week eating clean all the time doesn't work. That doesn't mean that us mere mortals should be knocking back five soft tacos and hitting the gym. We talk about the contrast between Olympic athletes and a local explorer who treks through Canada's Arctic with minimal calories. It really is amazing how the human body can perform! 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! We've all had those workouts that leave a mark. Muscle soreness is part of the workout process, no matter how much exercise experience you have. In today's episode we're talking about what causes muscle soreness and how to reduce it when it happens. Here's a hint: Keep moving. 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! January 2026 has proven to be one of the snowiest ever recorded. While a fit person will have no problem tacking the job of shoveling snow, a deconditioned person can find themselves struggling. There is a increased risk of heart attack associated with snow shoveling. Warming up before heading outside and taking a few minutes to acclimate to the conditions will help even a seasoned CrossFit athlete shovel snow without injury.  With several more weeks of winter still to come chances are we'll be shoveling snow again. We've got tips to make this chore safer. 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! There are so many ways to measure fitness progress that have nothing to do with weight. Your weight on the scale is just a measure of your relationship with gravity. The scale doesn't tell the whole story and is not an indicator of health.  Perhaps your clothes are fitting better or you're lifting more with each workout. Maybe you're being more consistent with your healthy eating habits. All of these are measures of progress.  Those little wins are far more important than a number on a scale. 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! Are you self-motivated and workout with a plan? If so, then a 24 hour access gym is for you. But what happens if you struggle with knowing what to do? What if you have an injury or limitation and still want to exercise, but don't know how to modify a movement?  At a typical gym, you get access. Access to equipment. Access to machines. Access to figuring it out on your own. And hey - if that works for you, awesome. But at Grand River CrossFit, we do things differently. Every class is coached. Every workout is planned with a purpose. Every movement is scaled for your body. And every person belongs to a community that notices when you show up. No wandering. No guessing.No “what should I do today?” You show up. We coach. You get stronger - consistently. This isn’t a place to workout. It’s a place that helps you stay committed. Curious if CrossFit is right for you? Let’s talk.  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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message! Healthy habits do not have to be complicated. Drinking water first thing in the morning, regular exercise and no social media or email for the first hour of the day are some of our go-to healthy habits. Sticking to healthy habits can be a challenge too. We're also sharing some of our struggles in keeping to our healthy habits. It's all about progress, not perfection. We're into the Irish whiskey on the latest episode. 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 "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677