x

75% of people globally want unbiased news (Pew Research) but are concerned they're not getting that.

Get balanced coverage with Symby. See how stories are covered across diverse outlets and spot when one side covers a story the other skips.

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

15:44

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...

en

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...

en

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...

en

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...

en

25:27

Coaching the Coaches - Greg & Nyree's Level 2 Recert

Keeping it Real with Nyree and Fiona ·

2025/09/09

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 ...

en

15:38

🏋️The Biggest Mistakes CrossFitters Make

Keeping it Real with Nyree and Fiona ·

2025/09/02

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/grandrivercross...

en

16:56

Would You Rather? Oh, we are going there!🤣🤣

Keeping it Real with Nyree and Fiona ·

2025/07/29

Got an topic you want us to discuss? Send us a message! 🤣It's every CrossFitter's favourite game! Would you rather do Fran every Monday or Murph every month? How about failing a lift in front of the entire class or ripping your shorts in front the entire class? Greg's had a few beverages so you can imagine what's coming out of his mouth! Take a listen and feel free to add a few of your own CrossFit "would you rather?". Are you in the Dunnville, Ontario area? Curious about what Grand

en

18:45

Programming for Goals: General Fitness vs Competition...

Keeping it Real with Nyree and Fiona ·

2025/07/23

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 platform...

en

15:14

🚀Women + Barbells = AWESOMENESS

Keeping it Real with Nyree and Fiona ·

2025/06/02

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://...

en

16:43

Never Buy a Diet Book Again!

Keeping it Real with Nyree and Fiona ·

2025/05/27

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. Sou...

en

16:45

🏋️Pain or Progress - How to Tell the Difference

Keeping it Real with Nyree and Fiona ·

2025/05/20

Got an topic you want us to discuss? Send us a message! 🥃Greg is switching things up and knocking back the whiskey. It's that kind of episode! We're chatting about pain associated with progress and pain associated with injury. There is a difference! Workout discomfort like burning muscles and being out of breath feels is uncomfortable, but this is progress pain. Acute discomfort is a sign of potential injury. Listen to your body and your coach! Are you in the Dunnville, On...

en

17:12

🍕🍔You Can't Out-Train a Bad Diet - The Research is In!

Keeping it Real with Nyree and Fiona ·

2025/05/12

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.cb...

en

15:27

🏋️What Heavy Means in Real Life - Function Over Fear

Keeping it Real with Nyree and Fiona ·

2025/04/29

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 ...

en

17:24

How to Improve Your CrossFit Open Performance

Keeping it Real with Nyree and Fiona ·

2025/03/24

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 ou...

en

19:15

2025 Open Recap -- The Good, the Logistically...

Keeping it Real with Nyree and Fiona ·

2025/03/18

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...

en

0:47

Taking a break!

Keeping it Real with Nyree and Fiona ·

2025/03/04

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 Cr...

en

18:27

🐻How to Combat Winter Weight Gain

Keeping it Real with Nyree and Fiona ·

2025/02/25

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 link...

en

18:50

🍽How You Eat is Just Important as What You Eat

Keeping it Real with Nyree and Fiona ·

2025/02/19

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...

en

16:23

💤Maximizing Your Recovery

Keeping it Real with Nyree and Fiona ·

2025/02/02

Got an topic you want us to discuss? Send us a message! 😂Please forgive our French pronunciation! Fiona and Nyree have moved on to a French red wine after sipping some Scotch. Maybe not the best combination! We're following up the cold and flu season episode with the best ways to recover from hard workouts. There are a lot of recovery trends from endless foam rolling and cold plunges to massage guns. The evidence to support the benefit of these forms of recovery is anecdotal at best. We're

en

15:10

GLP-1 Drugs and Gyms can Co-exist!

Keeping it Real with Nyree and Fiona ·

2025/01/13

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...

en

41 results

Similar Podcasts

Доктор Тройняшкин

Доктор Тройняшкин

The Dry Eye Treatment PODCAST

Dry Eye Treatment

Différent et alors ?

PATRICK SULAY

Kyle Kingsbury Podcast

Kyle Kingsbury

The Real Weight Loss Coach

Matty Lansdown