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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

13:41

🤔What's Your Definition of Fitness?

Keeping it Real with Nyree and Fiona ·

2026/04/20

Got an topic you want us to discuss? Send us a message! Fitness means something different for everyone. For Fiona it's about being able to care for her special needs daughter. Greg and I want to be able to still do our favorite activities for as long as possible. We're talking about the various components of fitness and how they contribute to overall wellness. What's your definition of fitness? Let us know! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is a...

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16:42

🥩Has the Protein Trend Jumped the Shark?

Keeping it Real with Nyree and Fiona ·

2026/04/13

Got an topic you want us to discuss? Send us a message! Tim Hortons is now offering a shot of protein in your morning coffee. There are brands of bread advertising high-protein bread. Has the protein trend reached its peak? Diet trends take about five to 10 years to transition from fringe to mainstream. What will be the next diet trend? We're talking about it on the latest episide! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our soci...

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18:26

🏋️‍♀️The Elements of a Great Strength Workout

Keeping it Real with Nyree and Fiona ·

2026/04/06

Got an topic you want us to discuss? Send us a message! What actually makes a strength workout effective? In this episode, we break it down to the essentials—squats, deadlifts, and balanced pushing and pulling movements. These are the foundational patterns that build real-world strength, support joint health, and keep you moving well for life. This conversation was sparked by a chat with an older gentleman who asked for advice on his routine. Like many people, his workouts focused heavily on ...

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15:15

👉Prepping For the 2027 Open - Our Tips to Improve...

Keeping it Real with Nyree and Fiona ·

2026/03/30

Got an topic you want us to discuss? Send us a message! Every Open has its challenges! 2026 was no different. Now it's time to regroup, look back on your performances and create a plan to improve for next season. We've got tips to help you increase your overall fitness, which will translate into an awesome 2027 Open. 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.c...

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20:15

💥Another Open is Done! Our Recap of a Fun Few Weeks💣

Keeping it Real with Nyree and Fiona ·

2026/03/17

Got an topic you want us to discuss? Send us a message! Our version of the CrossFit Open season is done! Three challenging weeks of points workouts and Friday night chaos ran surprisingly well. It's like we've done this before! The energy in the gym was awesome. It was so fun to see everyone push themselves and cheer each other on. We're sharing our favourite moments of the 2026 Grand River CrossFit Open Intramurals. Are you in the Dunnville, Ontario area? Curious about what Grand River Cro...

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14:00

🍒🥑Habit Stacking Challenge Recap

Keeping it Real with Nyree and Fiona ·

2026/03/09

Got an topic you want us to discuss? Send us a message! In this episode, we break down the four-week Habit Stacking Challenge we recently ran at Grand River CrossFit and the powerful lessons that came out of it. Instead of asking members to overhaul their entire lifestyle overnight, the challenge focused on building one simple habit at a time. Each week added a new layer designed to support better health, more energy, and improved performance in the gym. The biggest takeaway from the ch...

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17:03

🔥26.1 is Done! The Wine and Beer-fueled Recap!🍷🍺

Keeping it Real with Nyree and Fiona ·

2026/03/02

Got an topic you want us to discuss? Send us a message! Oh, those legs! There's nothing like doing a ton of wall balls and box jumps on a Friday night with your friends. 26.1 is done! Our version of the CrossFit Open is all about challenging yourself and encouraging your fellow CrossFit friends. Fiona and Greg are sharing their experience with 26.1. 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 websi...

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21:03

💥And the Chaos Begins! Our Version of the CrossFit...

Keeping it Real with Nyree and Fiona ·

2026/02/23

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 ...

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16:38

🎖️The Surprisingly Un-Clean Eating Habits of Olympic...

Keeping it Real with Nyree and Fiona ·

2026/02/17

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. ...

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15:53

♥Feeling the "Love" from a Workout? How to Ease...

Keeping it Real with Nyree and Fiona ·

2026/02/12

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.f...

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14:48

❄Snow Shoveling For Time - How to Safely Crush...

Keeping it Real with Nyree and Fiona ·

2026/02/02

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 ...

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15:52

📢The Scale is Lying - There are Better Ways to...

Keeping it Real with Nyree and Fiona ·

2026/01/27

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. ...

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15:31

The Smart Shopper: Comparing Coaching Gyms and 24hr...

Keeping it Real with Nyree and Fiona ·

2026/01/19

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...

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21:23

Our Go-to Healthy Habits

Keeping it Real with Nyree and Fiona ·

2026/01/14

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 ...

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17:49

The Most Challenging Workouts of 2025 - Our Picks🤣

Keeping it Real with Nyree and Fiona ·

2026/01/06

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🤣. This is a fun trip down CrossFit memory

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19:11

🤢Unhealthy Foods from Childhood that Make You Go...

Keeping it Real with Nyree and Fiona ·

2025/11/24

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...

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15:44

Willpower is a finite resource. 💥Build systems for...

Keeping it Real with Nyree and Fiona ·

2025/10/27

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 a...

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24:21

🤣The GRCF Amazing Race - Recap!

Keeping it Real with Nyree and Fiona ·

2025/10/20

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 an...

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22:11

Reframe - The Alcohol Mindfulness App

Keeping it Real with Nyree and Fiona ·

2025/10/08

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 Dunnvil...

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12:18

Mirror, Mirror Not on the Wall...

Keeping it Real with Nyree and Fiona ·

2025/09/29

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 wh...

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