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 long...

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 loadin...

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 repercussi...

🤣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 yo...

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)...

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 ho...

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 pa...

Greg is on 🔥right off the hop on this episode.We're talking about celebrating what our bodies can do and not going down the rabbit hole of comparison.It's okay to want to change your body, to become a stronger and healthier versio...

Greg is feeling a little awkward on this podcast! We're talking about syncing type and intensity of workouts according to where a women is in her menstrual cycle. It's all the rage in the fitness influencer world.Is it a thing? We're goi...

If you're a woman and you are avoiding strength training you are putting your future health and vitality at risk. You won't get big. You will feel better, look awesome and protect yourself from bone loss, heart disease, diabetes and...

Did you know the first diet book was written in 1863? William Banting was an overweight undertaker who was frustrated by unsuccessful attempts to lose weight in accordance to the medical advice of the time. When he finally found a d...

🥃Greg is switching things up and knocking back the whiskey. It's that kind of episode!We're chatting about pain associated with progress and pain associated with injury. There is a difference!Workout discomfort like burni...

No downing a six pack of doughnuts after your epic deadlift day! You cannot out-train a crappy diet. The research is in!Ultra-processed foods are more than just hotdogs and potato chips. Breakfast cereals, protein bars and meat alternati...

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...

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 ...

🌲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...

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...

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 ...

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+...

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...

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...

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...

😂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 ...

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 ...

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...