Advertise on podcast: Keeping it Real with Nyree and Fiona

Got an topic you want us to discuss? Send us a message! Macros. Protein targets. Zone 2. 10,000 steps. Cold plunges. Supplements. Sleep scores. Recovery scores. Fitness trackers. And somehow we're supposed to keep track of all of it! But when did getting healthy become so complicated? In this episode of Keeping It Real, we cut through some of the fitness noise and get back to the basics that have worked forever: strength training, moving more, eating reasonably well, getting enough sleep and recovering. We talk about: Whether you really need to track your macros or proteinWhy strength training becomes increasingly important as we get olderThe surprisingly simple benefits of walking and moving moreWhy every workout doesn't need to leave you exhaustedWhether 10,000 steps actually mattersProtein powders, supplements and the latest fitness fadsFitness trackers and when tracking becomes too muchWhat to do when you're busy, exhausted and don't have an hour to work outWhat to do when you've been exercising but the scale isn't movingWhether three days of exercise a week is enoughWhy modifying your workouts isn't failing—it's smart trainingAnd the one thing we think everyone over 40 should take seriously: strength trainingThe big takeaway? You probably don't need another app, gadget, supplement or complicated fitness plan. You probably just need to move, get stronger, eat reasonably well, recover—and keep doing it. And, of course, we manage to get sidetracked by cottage cheese, walking poles, fitness trackers and a disastrous Wordle streak involving the word “gunky.” Because apparently even fitness podcasts can't stay on topic. Keeping it Real with Nyree, Fiona and Greg—cutting through the nonsense so you can live a healthier life without making yourself crazy in the process. 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 happens when the thing you love doing suddenly has to change? For Greg, it started with what he thought was a pulled groin. It turned out to be an inguinal hernia—and suddenly workouts that had been part of his routine for years needed to be modified. In this episode of Keeping It Real, Greg, Nyree and Fiona talk about the physical AND mental challenges of coming back from injury. What do you do when 20 pounds feels ridiculously light? How do you resist the temptation to add more weight because you're feeling good? And why can doing less sometimes feel like you're not doing enough? Most importantly, we talk about something every active person eventually has to learn: Modification is not failure. 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! September feels like a fresh start. New routines, back-to-school schedules, renewed motivation…and maybe a promise that this time we're finally going to stick with the fitness plan. But what happens when life gets busy? In this episode of Keeping It Real, we talk about why the best fitness routine isn't the one you can follow when everything is going perfectly—it's the one you can still manage when you're tired, stressed, travelling, working, dealing with family stuff, or just having a really crappy week. 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! September feels a little like New Year's all over again. But getting back into your fitness routine doesn't mean punishing yourself for enjoying the summer. In this episode we talk about why consistency is more important than intensity and how prioritizing sleep, protein and walking make a big difference.  Your September reset doesn't need to be complicated. No extreme diets. No double workouts. No waiting for the perfect Monday.  Take a listen and then get outside for a walk! 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! Scaling is not failing and you do not need to crush every single workout! Fitness is a journey and your CrossFit coach's goal is to make sure you are there for the long haul. We're talking about why scaling, even for experienced athletes is important and how consistency and slow progress beat one-time PRs any day. 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! Fitness Advice We’re Sick of Hearing There is A LOT of fitness advice floating around the internet. Some of it is useful. Some of it is questionable. And some of it is just… complete garbage. In this episode of Keeping It Real, we're tackle some of the fitness advice they are absolutely sick of hearing. Do you really need to work out every day? Does being sore mean you had a better workout? Are carbs actually bad? Do you need to lose weight to be healthy? Are supplements the secret to getting fit? And where the heck did the whole 10,000-steps-a-day thing come from? We talk about recovery, movement, nutrition, supplements, body weight, sweating, soreness and the dangers of taking everything you see on the internet as gospel. The biggest takeaway? The best fitness advice isn't necessarily the most extreme. It's the stuff you can actually do consistently. What fitness advice have you heard that makes you roll your eyes? We'd love to hear it! 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 CrossFit gym has rules. Some are written down. Some are just understood. And some will get you sent straight to CrossFit Jail. In this episode of Keeping It Real, Nyree, Fiona and Greg run through the crimes that happen in and around the box—from putting the wrong plates on the bar and forgetting how to count, to chalk explosions, skipping warm-ups, questionable movement standards and stealing the fan. And yes, the coaches have committed a few crimes of their own. We talk CrossFit etiquette, gym behaviour, nutrition crimes, masters athlete offences and the classic coach crime: telling everyone, “It’s only 10 minutes.” Because sometimes a workout doesn't look that bad on paper…until you actually have to do it. Come laugh with us as we hand out sentences for the worst offences at the box. Listen in—and see how many times you've been guilty of a CrossFit crime. 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! The internet claims there are nine exercises that help you live longer—walking, swimming, yoga, cycling, dancing and more. So where does CrossFit fit into all of that? We break down every recommendation, explain why resistance training should probably be number one, and show how a well-rounded CrossFit program naturally checks almost every box for longevity. Along the way we talk about:  Why muscle is your retirement account  How strength helps prevent injuries as we age  Why mobility matters long after rehab ends  The surprising benefits of Olympic lifting  Why you don't need the "perfect" workout—you need consistency If you've ever wondered whether CrossFit is good for healthy aging, this episode is for you. 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! Do your daily habits actually match the goals you say you have? Everyone wants to be healthier, stronger, lose weight, and have more energy—but wanting the result isn't the same as doing the work. In this episode of Keeping It Real, Nyree, Fiona and Greg have an honest conversation about why consistency always beats motivation, why quick fixes rarely work, and how your everyday choices reveal your true priorities. They discuss: • Why motivation fades but habits last  • The difference between wanting results and earning them  • Why fitness isn't exciting—but it works  • The problem with instant gratification  • How consistency builds confidence  • Why community makes difficult goals easier If you've ever wondered why your progress has stalled, this episode might provide the honest perspective you need. 🎙️ Like what you hear? Subscribe, leave a review and share this episode with someone whose goals deserve a better work ethic. 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! This week we're talking about something everyone is feeling—summer heat. Why do workouts suddenly feel harder? Should you expect personal bests when the humidex is through the roof? We discuss hydration, nutrition, pacing, recovery, and how to adjust your expectations without skipping your workouts. Whether you're a seasoned CrossFitter or just trying to stay active this summer, this episode is packed with practical tips to help you train smarter—not harder. 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! Sharon and Peter are back! The majority of our members are north of 50. Age hasn't stopped them from taking on challenging workouts, hitting PRs and outworking people half their age. In this episode Sharon and Peter share how CrossFit has redefined what being fit means as they get older.  Sharon and Peter have their own podcast, Straight Up Talk with Sharon & Peter! Be sure to check it out. 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! CrossFit is the original hybrid workout. While combining weights with cardio is hardly new, CrossFit transformed it into a methodology. Hyrox, Deca and similar programs are taking the competition elements of CrossFit, but lowering the barriers to entry by eliminating high skill movements like muscle ups and heavy Olympic lifts. Can you do CrossFit and succeed at a hybrid event like Hyrox? Yes, you can. We get into it 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

Got an topic you want us to discuss? Send us a message! Greg's somersault days are over🤣! There are some things are more challenging as we get older. Greg found that out recently when he tried to teach a young student how to do a somersault. From managing our expectations to learning how to navigate fatigue and sore muscles that don't recover as quickly as they used to, we're talking about how our fitness has changed as we've gotten older. We've got some fun stories from the trenches. 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! Greg is back from his Scouts camping adventure. We're talking about our favourite exercises, CrossFit workouts and a few that are definitely not on our "must do" list. What are your favourite - or least favourite - CrossFit workout? 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 all have days where we feel like we're dragging our #$%. Boosting your energy can be as simple as a few little tweaks in the diet, sleep schedule or diet. Fiona and I are sharing our favourite energy boosting tips on the latest episode. 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