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!
Got an topic you want us to discuss? Send us a message!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 going down the rabbit hole on this one!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/@grandrivercrossfithttps://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!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 cancer.So ditch the 5lb dumbbells and lift heavy!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/@grandrivercrossfithttps://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!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 diet solution that worked for him he shared it in a pamphlet called Letter on Corpulence, Addressed to the Public. His book consisted of his personal story along with a "can eat" and "can't eat" list. Sound familiar? Here we are over 160 years later and the format is still the same.We're taking a bit of a deep dive on the whole diet book thing and why you should save your money.#fitness #nutrition #healthyhabits #dunnville #eatrealfood #crossfit #healthAre 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/@grandrivercrossfithttps://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!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 alternatives are ultra-processed foods that are marketed as healthy. According to a recent McMaster study, even these foods are problematic.We're digging into this latest study! Take a listen.https://www.cbc.ca/news/canada/hamilton/ultra-processed-foods-1.7529106Are 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/@grandrivercrossfithttps://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!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 all the stages of life.Being a beginner means that every workout is a new adventure. With small, coach-led classes you get personalized exercise recommendations to accommodate injuries and mobility issues. That's what keeps you moving toward your fitness goals. We've got the wine, the beer and the Greg-isms! 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/@grandrivercrossfithttps://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!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 life situations.CrossFit, and by extension, lifting heavy, is all about functional fitness. Our goal is to be strong enough to take on everyday tasks with ease. We get into why functional fitness is the key to being strong throughout your entire life.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!Remember those curtsy lunges from a couple of weeks ago? They got
Got an topic you want us to discuss? Send us a message!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 them. In this episode we're talking about how to become more proficient at your weaker skills.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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+. That doesn't make for an easier workout as she discovered.The best part of the Open is watching our members push themselves to new levels. There were so many firsts from pull-ups to rx'd workouts. The energy of 44 people in the gym is amazing.We're enjoying a recovery drink and sharing our favourite moments.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 podcasts a listen. Have a great time reliving even last year's event! See you on the flip side! 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 latest episode of Keeping It Real we're talking about how you can avoid winter weight gain.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 eat. Eating slowly, eating without distractions and paying attention to hunger cues will go a long way to improving your relationship with food. You might even lose some weight without changing your diet.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 work.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 working toward fitness goals it is important to focus on the process. Understanding that fitness takes time and that small actions yield big results will keep you moving forward toward your goals.We share our best tips for understanding and enjoying the fitness process. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 take their wellness to the next level.Semaglutide drugs are a gamechanger for people with diabetes and obesity. Wellness isn't just about blood markers and blood pressure. It's also about confidence, strength and feeling good in your own skin. That's where gyms come in. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 greater reach than old school magazines ever did. Almost all of them promote a fitness reality that is anything but real. We have producer Chris to thank for this topic! 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 routine is as much a mental break as it is a physical one.Taking intentional breaks is about being deliberate in how you break from routine. It isn't doing something new for the sake of the novelty of it. It is about changing the pace, doing something that is physically or mentally stimulating in a different way.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 are currently at $3020 in total donations! We're recapping the highlights of another fantastic fundraiser. The link to donate is here:https://www.canadahelps.org/en/pages/4th-annual-row-a-thon/We have a fantastic rural hospital and an amazing gym community. Thank you for your support!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 not.Being fit to serve can be the difference between life and death on the front line. That front line could be overseas in a war zone or a house fire in your neighbourhood. Greg shares his experience on the front line of search and rescue and talks about the fitness requirements of first responders.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 never see the sun in the morning or late evening.We talk about maintaining healthy sleep habits year round and the importance of getting sunshine every day.Greg is enjoying his favourite beer while Fiona and Nyree are savouring an Italian red. Got a topic you'd like us to talk about? Drop us a message.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 more than you.Take a listen and tell us what you are training for.#fitness #wellness #activeaging #dunnville #crossfit #fitatanyageAre 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 improves work performance.Lee owns the Old Fashioned Barber Shop in Thorold and Holly is a brilliant tattoo artist. You can samples of her work here.As always there are some classic Greg moments!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 leftovers this weekend to make healthy eating a breeze for the upcoming week.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!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 options may be a better choice. We get into why you shouldn't be worried about carbs when it comes to your alcohol and what to do instead.Grab a zero carb coffee or tea and have a listen!Here's a link to the Periodic Table of Booze:https://www.sunnyside.co/blog/alcohol-caloriesAre 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!The change of season is inspiring Greg to go for the pumpkin-spiced lagers. Fiona and I are always in season with our red wine!We're talking about ways you can burn extra calories throughout the day without exercise. It's called Non-exercise activity thermogenesis and it is an easy way to get more movement in your day.NEAT includes things like parking the car at the back of the lot to get extra steps, gardening and housework, puttering around the house or fidgeting. It is hard to quantify NEAT, but over the course of a day it can be an extra 1500 - 2000 calories burned.So download the podcast and do some housework. You'll learn something and have a clean house!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!Part two of our brain health series!We're still enjoying the bottle of wine from the previous episode, while Greg is into a dark beer.In this episode we're talking about foods for brain health. Some of our favourites include fatty fish, blueberries and coffee. Eating whole, unprocessed foods keep both your body and brain young.So grab a cup of coffee and a handful of nuts and have 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!Our lifestyle has a significant impact on our brain health.We're hanging out at the Isle of Sound studio engaging in some socializing and stress management, two important things that impact brain health.While you can't stop the aging process, you can do a lot to keep your brain young. We've got easy things you can do right now to maintain a young and vital brain.Greg is on fire with his classic Gregisms! There's a lot of useful tips 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 and website:https://www.facebook.com/grandrivercrossfit/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!We're continuing with our ridiculous, click-bait health studies theme.This time we're talking about yet another study that vilifies artificial sweeteners. But first, we've got to talk about the bevies! Fiona and I have a Spanish red and Greg is enjoying Ricard's Red, his favourite house beer.Back to the artificial sweeteners...Like the meat study from the last episode, correlation is not causation. Studies that talk about a correlation looks for a relationship between two variables. That being said, just because there is a connection between two variables, it doesn't mean we know which variable causes the other to occur.In other words, artificial sweeteners are probably not the issue!Greg is in fine form today. Tae 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!We're sampling red wine, beer and Tito's Pizza. It's nice to support a local franchise rather than the big boys like Dominos or Pizza Hut.Health studies that show up on your newsfeed tend to suck. We're discussing another one that vilifies red meat and links it to type 2 diabetes.We get into what the health study actually means and how to much of a health risk your favourite cut of steak actually is.Greg has some classic Greg-isms! 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!We've got a guest on the old podcast! Fiona's son and owner of The Old Fashioned Barbershop, Lee Alford is sharing why he loves running.But first, we need to introduce our beverages. Fiona and I are enjoying a French red wine and Greg is savouring an English ale. Lee is being the responsible adult and drinking
Got an topic you want us to discuss? Send us a message!We're back from our LEAST active vacation ever.For the record Greg and I don't workout while on holiday. And while we usually opt for active holidays, our tour of Morocco was all about the scenery and culture.Many people fear that a couple of weeks away from the gym will impact their fitness. Relax! You won't lose your fitness. In fact, a couple of weeks off will give your body a much needed rest.We share how we get back into our fitness routine as quickly as possible.There are a few TMI moments and Greg is in fine form with some classic Gregisms.We're happy to be back! 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!Back by popular demand, this episode from two years ago is what happens when it's the second podcast of the evening. We've had our beverage reviews from our first podcast so some of us are in fine form. The Segui's have returned from their adventure to Morocco, stay tuned for next week for a brand new episode of Keeping it Real with Nyree, Fiona and Greg! 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!Hi there! Fiona here, while Nyree & Greg are playing tourists in Morocco, we have a recap of one of Buzzsprout's most popular episodes of Keeping it Real with Nyree and Fiona. Sorry Greg, you weren't part of it yet! Pour yourself a beverage and enjoy!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!This week, we discuss the Carnivore Diet, the latest trend on TikTok. Everyone enjoys a good steak right? Get the lowdown on what exactly it entails and see what our thoughts are on the subject. Before we even get started, Greg commandeers the podcast, taking over the opening introductions. Give it a listen and let us know what you think.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!Water is essential to life. It is your best option when it comes to hydrating - especially during this hot and humid water.We're starting this episode with a couple of local brews. The LCBO strike is encouraging us to to explore delicious local craft breweries!Is there a difference between tap water and distilled water? Yes! We get into what is the best type of water to drink on the latest episode.Pour yourself a nice cold glass of water and 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!This episode has an "E" for explicit because Greg has to quote one of Francis Ford Coppola's most famous Vietnam movie.In addition to classic movies, Mr. Coppola produces a delicious red wine. Greg is visiting Calabogie Ontario for his beer choice.We're talking about processed foods. It is almost impossible to avoid processed foods. When was the last time you made your own yogurt? Probably never.You can eat healthy and still consume processed foods. From canned and frozen veggies to tomato paste, bread, pasta and oatmeal, there are processed foods that are the building blocks of home cooking.We talk about the good and the not-so-good processed foods.Enjoy!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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!Oh, how we love a good diet myth or two!Carbs don't cause weight gain and neither does eating late at night. We're debunking a few diet myths about what actually causes weight gain. Greg is enjoying a lager from Nicklebrook Brewery while Fiona and I are enjoying a red from Magnotta.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!Rx'd is a measure, but not necessarily your measure of a successful workout.Every week you will come across a workout where you can rx'd one element or no elements of a workout. Does that mean you scale an entire workout when there is one element out of reach? The rx'd standard of a workout is like a pin on a map. It's the goal destination, but there are many ways to get there.This topic has Greg on fire. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!We love to program workouts with a variety of rep ranges. Our goal is to target a variety of systems over the course of a week, or month.Different rep ranges target different muscle fibres and energy systems. They also serve different goals. We get into the science of reps, rests and percentages of 1 rep max in relation to load.Fiona found a $9.00 bottle of Italian red that is fantastic and Greg is enjoying a refreshing craft beer. It's another fun and informative episode straight from the Isle of Sound studio.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!This week, we have some special guests on Keeping it Real with Nyree & Fiona and Greg. The gang is hanging out on Sharon and Peter's back deck where we ask Sharon how she came to Grandriver CrossFit over a year ago and how she's feeling now. Her husband, Peter came to Bring a Friend week in May and is enjoying his CrossFit experience. Give the latest podcast a listen and have a laugh or two. After, we had fun sitting back and enjoying the beautiful bonfire in their backyard, courtesy of Producer Chris and Fiona's rickety old fence.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
Got an topic you want us to discuss? Send us a message!Summery weekends are the best! We're enjoying a few beverages with our favourite people.On the latest episode of the podcast we're talking about why we love the whiteboard. For us it's all about the community. Posting your score on the whiteboard is about the shared CrossFit experience.We get into why we love the whiteboard and have a few laughs along the way.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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
We're hanging out at the Grand River CrossFit worldwide headquarters, also known as our kitchen.This is a great place for the latest episode. Greg's enjoying a light lager while Fiona and I are splurging on a $35 bottle of California red. We highly recommend Decoy!Today we're talking about the difference between hunger and appetite. Hunger is a physical need to eat, while appetite is all mental. In other words, if you are genuinely hungry you will eat just about anything. Appetite is all about craving, your food environment and habits.Greg has some classic moments as usual. 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/@grandrivercrossfithttps://grandrivercrossfit.ca/Book your Free "No Sweat Intro"
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