
Keeping it Real with Nyree and Fiona
Join us as we enjoy a favourite red wine and discuss all things fitness from CrossFit, to weight lifting, nutrition and more. We're cutting through the nonsense so that you can live your healthiest life. And we're having a lot of fun doing it!
Episodes
166 episodes
🤩You CAN Start CrossFit After 40!
Did you know almost all of our coaches started CrossFit after the age of 40? In fact most of our members are well north of 40. Most of them are not coming to our gym with an athletic background. They're here to stay healthy and active through a...
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Season 1
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Episode 150
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16:18

🏋️What Heavy Means in Real Life - Function Over Fear
A two-litre carton of milk weighs just under five pounds. A bag of dog food can weigh close to 50 pounds. Your squirming toddler is likely upwards of 30 pounds. Working out with two-pound pink dumbbells is not going to help you in these common ...
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Season 2
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Episode 149
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15:27

🤩1% Better Every Day
🌲Greg is drinking a beer that tastes like a pine forest and Sabrina makes a guest appearance. It's another fun night at the Isle of Sound studio!When it comes to fitness you've got to focus on the long game. Your first fitness goal is to...
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Season 2
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Episode 148
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18:51

Do Accessory Exercises Help or Hinder Your CrossFit Performance?
Remember those curtsy lunges from a couple of weeks ago? They got 🌶 real fast! Kinda made the Bear Complex easy by comparison.We program accessory work as a complement to the WOD. Our goal is to improve overall fitness, work on weaknesse...
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Season 2
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Episode 147
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18:23

How to Improve Your CrossFit Open Performance
The CrossFit Open always starts with a workout that almost everyone can Rx. And then the ax comes down. By the second workout even the best in our gym find they have to scale.We all have weaknesses and the Open shines a big spotlight on ...
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Season 2
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Episode 146
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17:24

2025 Open Recap -- The Good, the Logistically Challenging and the AWESOME🤩
The 2025 Open was a lot of fun! Maybe not so much for planning umpteen weight changes, but overall, 44 awesome members had an amazing experience.Fiona is super stoked to be an old gal! She's officially in the Masters Open category of 55+...
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Season 2
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Episode 145
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19:15

Taking a break!
It is a busy time of year at Grandriver CrossFit! If you do CrossFit, you know that the end of February into March brings the CrossFit Open. Listen to our message and find out when we'll return to the airwaves. Give our past po...
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0:47

🐻How to Combat Winter Weight Gain
Fiona has been jonesing for mac and cheese. Must be the weather!Seasonal weight gain is a thing. We tend to crave heartier foods in the colder weather. We are also inclined to avoid going outside when the weather turns.In the late...
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Season 2
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Episode 144
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18:27

🍽How You Eat is Just Important as What You Eat
Greg is savouring a craft beer from Bench Brewery in Beamsville. This might be the only thing Greg consumes slowly! Fiona and I always take our time with our red wine.How you eat is just as important as what you ea...
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Season 2
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Episode 143
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18:50

💤Maximizing Your Recovery
😂Please forgive our French pronunciation! Fiona and Nyree have moved on to a French red wine after sipping some Scotch. Maybe not the best combination!We're following up the cold and flu season episode with the best ways to recover from ...
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Season 2
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Episode 142
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16:23

🤧Cold and Flu Season Survival Tips
It's Robbie Burns Day at the Isle of Sound studio. We're toasting the legendary Scottish Bard with a wee dram!Cold and flu season is upon us. We're exploring some common old wives' remedies that aren't effective and some things that do ...
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Season 2
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Episode 141
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16:06

Understanding the Process - How to Beat "Quitter's Day"
January can be a crap month! You've got "Quitter's Day" on the 10th, which is recognized as the day people give up on their New Year's Resolutions. That's followed by "Blue Monday" on the third Monday.Good times!When you are wor...
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Season 2
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Episode 140
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20:14

GLP-1 Drugs and Gyms can Co-exist!
There are some folks in the gym world who feel that semaglutide drugs like Ozempic are going to be the undoing of all gyms.We disagree! We think there's an opportunity to help people who have improved their health with these drugs to ta...
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Season 2
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Episode 139
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15:10

Fitness Influencers are Not Fitness Reality!
Fitness influencers are nothing new. Back in the day it was the fitness models and bodybuilders gracing the covers of Muscle & Fitness, Shape and Flex magazine.The ubiquitous nature of social media allows these influencers have a gr...
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Season 2
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Episode 138
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15:15

🎉🥂Our Take on New Year's Resolutions
🎆🎇It's that time of year!While we're not ones for making New Year's resolutions, it is a time of year when people start thinking about making diet and fitness changes.On the final episode of 2024 we're talking about how making s...
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Season 2
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Episode 137
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17:00

😂😂CrossFit Hang-ups
😂😂CrossFit hang-up! Oh, we've got more than a few!Do you put your plates on backwards? Or do you need your collars to be the same? How about squatting inside the cage?We're talking about our hang-ups, quirky idiosyncrasies and f...
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Season 2
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Episode 136
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20:10

🎄🍰Enjoy Whatever You Want This Christmas!
🎄Tis the season for yummy food!We're all about enjoying whatever you want this holiday season. Even if you consume an additional 7000 calories over the course of the next two weeks you'd maybe gain two extra pounds. It's not a big deal....
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Season 2
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Episode 135
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14:52

The Health Benefits of Breaking From Routine
Are you taking a break from your fitness routine this holiday season? This is a bit of a hot topic at the Isle of Sound studio. There are a couple of ways to interpret taking a break. For us taking a break or breaking from the rout...
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Season 2
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Episode 134
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13:38

🌟2024 Row-a-Thon Recap!
Fiona and I don't love rowing, but we do like it a lot more when we share the experience with our awesome members.Our 4th Annual Row-a-Thon saw six teams each row 21.1k in support of the Dunnville Hospital and Healthcare Foundation. We ...
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Season 2
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Episode 133
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13:25

🎖Fit to Serve
Armistice Day, or Remembrance Day, marks the end of World War I, in 1918. We’ve been honouring that day and those who serve in all branches of the military for 106 years. While the tools of war have changed, the physical and mental demands have...
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Season 2
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Episode 132
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17:54

⏰💤Time Change, Sleep and Your Health
How did you fare with the switch to Standard Time? Feeling a little groggy and out of sorts? You are not alone.Fiona says it takes her a few days to adjust to the time change. Greg and Nyree feel it makes no difference because they neve...
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Season 2
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Episode 131
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19:31

What Are You Training For?
You don't have to be training for anything specific to be training. CrossFit is all about training for the demands of life. Lee and Holly are back! On this episode we talk about what training means to us and how fitness is about mo...
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Season 2
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Episode 130
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18:09

The Fitness Demands of Different Jobs
It's a family affair on the latest episode! Fiona's son Lee is back and is joined by his wife Holly. Zena, Lee and Holly's puppy also makes a guest appearance!We're talking about the physical demands of different jobs and how fitness im...
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Season 2
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Episode 129
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20:49

⏲How to Eat Healthy When You're Busy
Eating healthy is a challenge for most of us. If you have a busy schedule it can be even more difficult.We're sharing our top tips for how to make healthy eating convenient and easy when life gets busy.Take advantage of leftover...
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Season 2
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Episode 128
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21:39

🍺🍷Are Low Carb Alcoholic Beverages a Healthier Option?
Let's just start this episode by saying that we are not drinking low carb alcoholic beverages!Thanksgiving is just around the corner and many people will be looking for healthier alcoholic beverages. You might be thinking that low carb ...
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14:34
