Podcasts about dunnville

Got an topic you want us to discuss? Send us a message!It's the most chaotic time of the year...The captains have been selected and the teams have been chosen. The Grand River CrossFit Open Intramurals begins now!Our version of the annual worldwide CrossFit competition is all about having fun and challenging yourself.  It's about hanging out with your gym pals on a Friday night and enjoying a post-workout beverage. What else are you doing in February and March?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!Canada's Natalie Spooner is reviewing the desserts at the Olympic village in Milan. The top bobsledders are pounding back Taco Bell and winning medals. At the 2026 Winter games pizza and focaccia are the most popular foods among athletes. These types of foods are calorie dense and easy to digest, allowing these athletes to compete at their best.When you're training for 20 to 30 hours a week eating clean all the time doesn't work. That doesn't mean that us mere mortals should be knocking back five soft tacos and hitting the gym.We talk about the contrast between Olympic athletes and a local explorer who treks through Canada's Arctic with minimal calories. It really is amazing how the human body can perform!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!We've all had those workouts that leave a mark. Muscle soreness is part of the workout process, no matter how much exercise experience you have.In today's episode we're talking about what causes muscle soreness and how to reduce it when it happens.Here's a hint: Keep moving.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!January 2026 has proven to be one of the snowiest ever recorded. While a fit person will have no problem tacking the job of shoveling snow, a deconditioned person can find themselves struggling.There is a increased risk of heart attack associated with snow shoveling. Warming up before heading outside and taking a few minutes to acclimate to the conditions will help even a seasoned CrossFit athlete shovel snow without injury. With several more weeks of winter still to come chances are we'll be shoveling snow again. We've got tips to make this chore safer. 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!There are so many ways to measure fitness progress that have nothing to do with weight.Your weight on the scale is just a measure of your relationship with gravity. The scale doesn't tell the whole story and is not an indicator of health. Perhaps your clothes are fitting better or you're lifting more with each workout. Maybe you're being more consistent with your healthy eating habits. All of these are measures of progress. Those little wins are far more important than a number on a scale.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!Are you self-motivated and workout with a plan? If so, then a 24 hour access gym is for you.But what happens if you struggle with knowing what to do? What if you have an injury or limitation and still want to exercise, but don't know how to modify a movement? At a typical gym, you get access. Access to equipment. Access to machines. Access to figuring it out on your own.And hey - if that works for you, awesome.But at Grand River CrossFit, we do things differently. Every class is coached. Every workout is planned with a purpose. Every movement is scaled for your body.And every person belongs to a community that notices when you show up.No wandering. No guessing.No “what should I do today?”You show up. We coach.You get stronger - consistently.This isn't a place to workout. It's a place that helps you stay committed.Curious if CrossFit is right for you? Let's talk. 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!Healthy habits do not have to be complicated. Drinking water first thing in the morning, regular exercise and no social media or email for the first hour of the day are some of our go-to healthy habits.Sticking to healthy habits can be a challenge too. We're also sharing some of our struggles in keeping to our healthy habits. It's all about progress, not perfection.We're into the Irish whiskey 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/@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!Our WOD retrospective is all about those "sucky" workouts that pushed us beyond our comfort zone. These workouts are the ones that make us stronger, both mentally and physically.We've each made a list of our most challenging workouts of 2025. Interestingly we all picked a few of the same workouts!FYI - We'd like to suggest that the first workout of 2026 be on the list for next January's recap

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 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!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 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!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 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!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 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!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 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" 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!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 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!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 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!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 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!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 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!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 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!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!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!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 movement and correcting movement with the eyes of the best in the business 100% on you. It's intense!We're sharing what we learned and what we're bringing back to our gym.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!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/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 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 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!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!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!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's where having coaches is a game-changer. We can adapt the workout to accommodate whatever is going on. The key is to stick to your routine and just show up!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

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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 platforms, to name a few or log in to isleofsound.ca to find our link to 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" 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 doing alcohol math!

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 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!Greg is on

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

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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"

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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"

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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"

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In this inspiring episode, Toronto-based artist Janine "J9" Carter recounts their transformative journey from the city's lively party scene to sobriety, a pivotal decision made just before the pandemic lockdown. J9 also shares their exhilarating new venture into piloting while maintaining a passionate focus on music production. The episode concludes with the debut of "Pleasure & Pain," a track from J9's anticipated album. J9's music, characterized by its unique blend of '90s trip-hop and experimental pop, reflects a deep connection with personal challenges and global upheaval. Their upcoming album "Colt 45" symbolizes a significant transition in their life, showcasing their skill with Ableton Live and Push, and featuring collaborative efforts with established artists. Born in Dunnville, Ontario, and now thriving in Toronto, J9 has evolved from a Royal Conservatory musician to a distinctive voice in the electronic music scene. Their journey through music and visual arts, marked by both personal and artistic growth, continues to inspire and resonate with audiences. Connect with J9: ⁠Instagram⁠ ⁠Official Website⁠ Additional Details: Produced by: Mei McIntosh and Joel Swift Join Our Community: Dive deeper into the world of sobriety and creativity, and connect with like-minded souls at our online community: ⁠www.thecreativesober.com⁠ Episode Sponsors: Interested in supporting our mission? We are currently seeking sponsors who align with our values and vision. Join us in amplifying transformative tales of sobriety and creativity. For sponsorship inquiries, reach out to hello@thecreativesober.com.