Got an topic you want us to discuss? Send us a message! No, you do not have to be fit to do CrossFit! It's kind of like having a bath before having a shower. We are very beginner-friendly. Our coaches are masters at adapting workouts to suit each member's current fitness level. All you need to do is show up and let us help you become a healthier, stronger version of you. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social li...

Got an topic you want us to discuss? Send us a message! How much weight do you really gain over the Christmas season? It might feel like ten pounds, but it's closer to two pounds. So what's really causing this Santa-sized feeling? We get into why you feel like you've gained ten pounds and what you can do to keep your weight in check and still enjoy the best of the season. Take a listen! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our...

Got an topic you want us to discuss? Send us a message! Groceries are expensive. That isn't going to change any time soon. Even with rising grocery prices you can still eat healthy. With a little planning you can stretch your grocery budget and eat well. We are offering our favourite tips for eating healthy on a budget. Greg goes on a few tangents on this episode. Take a listen! 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! We're going down memory lane talking about unhealthy foods we ate in our childhood that we could never eat now. From sugary breakfast cereals to canned ravioli, there are some things that are a no-go. It's like anything, when you know better you do better. What are foods you ate as a kid that you could never eat now? Take a listen! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our...

Got an topic you want us to discuss? Send us a message! We're a fan of eating whole, minimally processed food. In an ideal world 80% of your diet will be made up of veggies, fruit, lean protein, nut, seeds and some carbs in the form of grains. Life doesn't always make it possible to eat real food, especially when you are on the go. Products like Boost make eating on the go easier. A shoutout to producer Chris who suggested this topic. We chat about Boost and similar supplements on the latest ...

Got an topic you want us to discuss? Send us a message! It's that time of year when everyone seems to be sniffling, coughing and feeling under the weather. While you may not be able to avoid getting a cold, there are lots of things you can do to prevent the cold and flu. There are lots of things you can do to stay healthy this season. We're staying healthy with a therapeutic glass of red wine and Greg is into the Scotch. Take a listen! Are you in the Dunnville, Ontario area? Curious abo...

Got an topic you want us to discuss? Send us a message! Life has a habit of getting in the way of your best fitness intentions. Willpower is a limited resource for even the most disciplined person. So what makes one person stick to healthy habits and another person cave to distraction? It comes down to setting up systems and creating an environment that sets you up for success. Greg is in fine form on the latest episode! Take a listen. Are you in the Dunnville, Ontario area? Curious a...

Got an topic you want us to discuss? Send us a message! Our second Grand River CrossFit Amazing Race was this past Saturday. It was a blast! Five teams made their way around town solving riddles and participating in fun challenges. It's our way of showcasing our beautiful town while getting in a workout. We're sharing some of the best moments in the latest episode. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links an...

Got an topic you want us to discuss? Send us a message! Are you looking to cut back on your alcohol consumption or become more mindful of how you consume alcohol? There is an app that can help. Producer Chris is our guest on today's episode. He's been experimenting with an app called Reframe as a way to become more mindful of his alcohol consumption. It's only been a few weeks and he's noticed a change. This is something we'll revisit in the future. Take a listen! Are you in the Dunnvil...

Got an topic you want us to discuss? Send us a message! After 27 years our mirrors are gone! They were a throwback from our globo gym and cardio kickboxing days. Back then they served a purpose. Now, with 15 years as a CrossFit affiliate under our belt, the mirrors are a nuisance. We're talking about why CrossFit gyms don't have mirrors and how they are more of a hindrance than a useful tool for learning proper technique. Take a listen! Are you in the Dunnville, Ontario area? Curious about wh...

Got an topic you want us to discuss? Send us a message! Greg posted a video on the old Instagram about cherry picking workouts on the eve on a rather challenging chipper. We know what you're going to bail on! Turns out the video worked and some members who might have otherwise skipped the gym showed up. Skipping challenging workouts in favour of ones you like results in gaps in your fitness. You'll get bored with your workouts and plateau. This one has some interesting tangents. Take a listen...

Got an topic you want us to discuss? Send us a message! Tis the season for pumpkin spiced everything! From pastries and coffee to beer, pumpkin spice is everywhere. By the end of fall Greg will have savoured many pumpkin spiced beers! Fiona and I are into an Iron Maiden red. It's divine! Every five years we need to recertify our CrossFit Level 2 coaching credentials. It isn't too often that we have someone critiquing our coaching. The level 2 experience is all about teaching movement, seeing ...

Got an topic you want us to discuss? Send us a message! We've been doing this for a little bit and so we've seen a lot of rookie mistakes. Even our veterans make mistakes. From wanting to go to class six days a week to chasing PRs every workout, we're chatting about the most common mistakes we see and how to avoid them. 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/grandrivercross...

Got an topic you want us to discuss? Send us a message! A shout out to Fiona's son Lee for this suggesting this topic. So what is the first to go when you take a break from your workout routine? Is it cardio or strength? Here's the short answer: Cardio goes first and takes the longest to return; strength is the slowest to go and returns the fastest. We get into the details in the latest episode. Take a listen! Are you in the Dunnville, Ontario area? Curious about what Grand River Cros...

Got an topic you want us to discuss? Send us a message! Do you feel like you are not getting any stronger? It's something we've been hearing a lot lately. Are you tracking your progress? Do you challenge yourself to do more sets at a heavier load, rather than dogging it for six sets and loading the bar for the last set? We do a deep dive on the latest episode of the podcast. Greg is getting into the whiskey while Fiona and Nyree are savoring their Italian red. Take a listen! A...

Got an topic you want us to discuss? Send us a message! 25 years ago Fiona had a stroke. She had to relearn basic things like walking and manipulating a fork. Fast forward to today and she's one of the strongest women in the gym. In spite of that strength, Fiona still deals with the repercussions of that stroke all these years later. And that's where the pinched femoral nerve comes in. Injuries, or in the case of Fiona, an ongoing chronic issue, happen. It isn't a reason to skip the gym. That...

Got an topic you want us to discuss? Send us a message! 🤣It's every CrossFitter's favourite game! Would you rather do Fran every Monday or Murph every month? How about failing a lift in front of the entire class or ripping your shorts in front the entire class? Greg's had a few beverages so you can imagine what's coming out of his mouth! Take a listen and feel free to add a few of your own CrossFit "would you rather?". Are you in the Dunnville, Ontario area? Curious about what Grand R...

Got an topic you want us to discuss? Send us a message! On this week's episode of "Keeping it Real with Nyree, Fiona, and Greg," we discuss while sampling different beverages and whether Grandriver CrossFit trains its members for General Fitness, a.k.a. GPP (General Physical Preparedness), Competition, or Specialty. Unsure of what these terms mean? Take a break on this warm day and give our podcast a listen. We are on Apple, Buzzsprout and Spotify podcast platform...

Got an topic you want us to discuss? Send us a message! Greg is doing alcohol math! 🤣🤣Good thing we're walking distance from the Isle of Sound studio. We're talking about things that may be impacting your gains. We love muscle gains! Dehydration, rest and consuming enough protein can impact how you build and maintain muscle. Greg, Fiona and I are taking a deep dive on what can be impacting your muscle growth. Take a listen! Are you in the Dunnville, Ontario area? Curious about what Grand ...

Got an topic you want us to discuss? Send us a message! Remember in January when we were complaining about the cold? Seems like a distant memory. Now that we are in the thick of summer it is "hot as balls," according to Greg. Summer is prime training season. Working out in the heat is about pacing, hydrating and building up your tolerance over a few weeks. We're sharing our top tips to stay fit and work out in the heat. Are you in the Dunnville, Ontario area? Curious about what Grand Ri...