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PODCAST

Keeping it Real with Nyree and Fiona

Nyree Segui and Fiona Alford

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!

health & fitness fitness

All Episodes

15:15

Fitness Influencers are Not Fitness Reality!

Keeping it Real with Nyree and Fiona ·

2025/01/07

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 Dunn...

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17:00

🎉🥂Our Take on New Year's Resolutions

Keeping it Real with Nyree and Fiona ·

2024/12/31

Got an topic you want us to discuss? Send us a message!🎆🎇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 small changes rather than big "resolutions" is more sustainable and successful.Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and

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20:10

😂😂CrossFit Hang-ups

Keeping it Real with Nyree and Fiona ·

2024/12/24

Got an topic you want us to discuss? Send us a message!😂😂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 funny habits on the latest episode.Greg is in fine form! Wait for about the last three minutes. This Greg-ism might be his best yet! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossF...

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14:52

🎄🍰Enjoy Whatever You Want This Christmas!

Keeping it Real with Nyree and Fiona ·

2024/12/16

Got an topic you want us to discuss? Send us a message!🎄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.Fiona, Greg and I share guilt-free memories of our favourite Christmas treats. Some of our favourite's include Greg's mom's Christmas cake, Nyree's mom's shortbread and Fiona's mom's plum pudding. So p...

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13:38

The Health Benefits of Breaking From Routine

Keeping it Real with Nyree and Fiona ·

2024/12/02

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...

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14:34

🍺🍷Are Low Carb Alcoholic Beverages a Healthier Option?

Keeping it Real with Nyree and Fiona ·

2024/10/06

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 ...

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19:15

🧠🥦Foods for Brain Health

Keeping it Real with Nyree and Fiona ·

2024/09/14

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 a...

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20:24

🧠6 Things You Can do to Improve Brain Health

Keeping it Real with Nyree and Fiona ·

2024/09/08

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 th...

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28:27

🏃‍♂️Running! Love It or Hate It? We share our...

Keeping it Real with Nyree and Fiona ·

2024/08/18

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 💧.We're sharing our favourite races and running moments. Lee's got some classic Lee-isms that might just equal Greg's famous

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18:18

✈🏝Getting Back on Track with Your Fitness After Vacation

Keeping it Real with Nyree and Fiona ·

2024/08/11

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 ...

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10:53

First Ever Row - a - Thon Replay - from November 2021...

Keeping it Real with Nyree and Fiona ·

2024/07/28

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/grandriverc...

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17:51

The Carnivore Diet - Not for Everyone...

Keeping it Real with Nyree and Fiona ·

2024/07/21

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 CrossF...

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17:16

😱Don't Fear Processed Foods!

Keeping it Real with Nyree and Fiona ·

2024/07/07

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 proce...

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15:06

🍔🥩How to Survive BBQ Season

Keeping it Real with Nyree and Fiona ·

2024/06/09

Got an topic you want us to discuss? Send us a message!🥩Tis the season for the BBQ!We love this time of year. There is so much yummy stuff to eat!How do you enjoy the best of barbeque season without adding extra pounds?We get into this topic with practical tips on how to survive BBQ season.We're enjoying our favourite beverages and Greg has some classic Greg-isms!Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and ...

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23:41

Our First Outdoor Venue! - Episode 112

Keeping it Real with Nyree and Fiona ·

2024/06/02

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 s...

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21:31

🍽Why Meal Plans Don't Work - We Offer a Better Way to...

Keeping it Real with Nyree and Fiona ·

2024/05/19

Greg needs a magnifying glass (or bifocals🤣) to read the novel on his beer can! Fiona and I are still enjoying the Decoy from California. We'll get into the Velvet Devil from Washington State after the podcast. We just can't drink like we did when we were younger!Imagine this scenario:You're struggling to eat healthy, so you hire a nutrition coach to create a meal plan for you. You think if your nutrition coach tells you what to eat, when to eat and how much to eat that all you'll solve...

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16:41

🍴Hunger vs Appetite. How to Tell the Difference.

Keeping it Real with Nyree and Fiona ·

2024/05/12

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 al...

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21:56

🏋️‍♀️Strength Training After 40 - What You Need to Know!

Keeping it Real with Nyree and Fiona ·

2024/04/07

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17:27

Training and the Aging Athlete

Keeping it Real with Nyree and Fiona ·

2024/03/24

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22:40

😡The 2024 Open Workout That Messed Greg Up - The TMI...

Keeping it Real with Nyree and Fiona ·

2024/03/19

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