Episodes
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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:
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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.
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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:
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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:
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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:
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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:
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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:
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🤣I owe Fiona a really good bottle of wine after our first ever Amazing Race! We're enjoying an Inniskillin Baco Noir, while Greg is starting fall with a seasonal beer.
Our first ever Amazing Race was an absolute blast! We had participants carry a 45lb bumper up and down Lion's hill, learn some local history and attempt to sink baskets. Let's just say that no professional basketball league will be recruiting our members!
Take a look at our social media pages for some of the best video highlights. Save the date! The Amazing Race will be on Saturday September 20, 2025. We're already planning next year's challenge!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:
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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:
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@grandrivercrossfit
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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:
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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:
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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:
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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 💧.
We're sharing our favourite races and running moments. Lee's got some classic Lee-isms that might just equal Greg's famous phrases.
Perhaps this podcast will inspire you to find your favourite race.
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:
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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:
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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:
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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:
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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:
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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:
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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:
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@grandrivercrossfit
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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:
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@grandrivercrossfit
https://grandrivercrossfit.ca/
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