Keeping it Real with Nyree and Fiona

Nyree Segui and Fiona Alford
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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!

  1. 6h ago

    When Did Fitness Get So Complicated?

    Got an topic you want us to discuss? Send us a message! Macros. Protein targets. Zone 2. 10,000 steps. Cold plunges. Supplements. Sleep scores. Recovery scores. Fitness trackers. And somehow we're supposed to keep track of all of it! But when did getting healthy become so complicated? In this episode of Keeping It Real, we cut through some of the fitness noise and get back to the basics that have worked forever: strength training, moving more, eating reasonably well, getting enough sleep and recovering. We talk about: Whether you really need to track your macros or proteinWhy strength training becomes increasingly important as we get olderThe surprisingly simple benefits of walking and moving moreWhy every workout doesn't need to leave you exhaustedWhether 10,000 steps actually mattersProtein powders, supplements and the latest fitness fadsFitness trackers and when tracking becomes too muchWhat to do when you're busy, exhausted and don't have an hour to work outWhat to do when you've been exercising but the scale isn't movingWhether three days of exercise a week is enoughWhy modifying your workouts isn't failing—it's smart trainingAnd the one thing we think everyone over 40 should take seriously: strength trainingThe big takeaway? You probably don't need another app, gadget, supplement or complicated fitness plan. You probably just need to move, get stronger, eat reasonably well, recover—and keep doing it. And, of course, we manage to get sidetracked by cottage cheese, walking poles, fitness trackers and a disastrous Wordle streak involving the word “gunky.” Because apparently even fitness podcasts can't stay on topic. Keeping it Real with Nyree, Fiona and Greg—cutting through the nonsense so you can live a healthier life without making yourself crazy in the process. 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/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

  2. Sep 29

    💥Modification is Not Failure!

    Got an topic you want us to discuss? Send us a message! What happens when the thing you love doing suddenly has to change? For Greg, it started with what he thought was a pulled groin. It turned out to be an inguinal hernia—and suddenly workouts that had been part of his routine for years needed to be modified. In this episode of Keeping It Real, Greg, Nyree and Fiona talk about the physical AND mental challenges of coming back from injury. What do you do when 20 pounds feels ridiculously light? How do you resist the temptation to add more weight because you're feeling good? And why can doing less sometimes feel like you're not doing enough? Most importantly, we talk about something every active person eventually has to learn: Modification is not failure. 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/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

  3. Sep 15

    Stop Starting Over: Building a Fitness Routine that Actually Sticks!

    Got an topic you want us to discuss? Send us a message! September feels like a fresh start. New routines, back-to-school schedules, renewed motivation…and maybe a promise that this time we're finally going to stick with the fitness plan. But what happens when life gets busy? In this episode of Keeping It Real, we talk about why the best fitness routine isn't the one you can follow when everything is going perfectly—it's the one you can still manage when you're tired, stressed, travelling, working, dealing with family stuff, or just having a really crappy week. 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/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

  4. Sep 8

    🍂September Reset: How to Get Back on Track Without Going Overboard

    Got an topic you want us to discuss? Send us a message! September feels a little like New Year's all over again. But getting back into your fitness routine doesn't mean punishing yourself for enjoying the summer. In this episode we talk about why consistency is more important than intensity and how prioritizing sleep, protein and walking make a big difference.  Your September reset doesn't need to be complicated. No extreme diets. No double workouts. No waiting for the perfect Monday.  Take a listen and then get outside for a walk! 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/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

  5. Sep 3

    What Your CrossFit Coach Wishes You Knew!

    Got an topic you want us to discuss? Send us a message! Scaling is not failing and you do not need to crush every single workout! Fitness is a journey and your CrossFit coach's goal is to make sure you are there for the long haul. We're talking about why scaling, even for experienced athletes is important and how consistency and slow progress beat one-time PRs any day. 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/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

  6. Aug 27

    Fitness Advice We're Sick of Hearing

    Got an topic you want us to discuss? Send us a message! Fitness Advice We’re Sick of Hearing There is A LOT of fitness advice floating around the internet. Some of it is useful. Some of it is questionable. And some of it is just… complete garbage. In this episode of Keeping It Real, we're tackle some of the fitness advice they are absolutely sick of hearing. Do you really need to work out every day? Does being sore mean you had a better workout? Are carbs actually bad? Do you need to lose weight to be healthy? Are supplements the secret to getting fit? And where the heck did the whole 10,000-steps-a-day thing come from? We talk about recovery, movement, nutrition, supplements, body weight, sweating, soreness and the dangers of taking everything you see on the internet as gospel. The biggest takeaway? The best fitness advice isn't necessarily the most extreme. It's the stuff you can actually do consistently. What fitness advice have you heard that makes you roll your eyes? We'd love to hear it! 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/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

  7. Aug 18

    🚨CrossFit Jail: Crimes Against the Box

    Got an topic you want us to discuss? Send us a message! Every CrossFit gym has rules. Some are written down. Some are just understood. And some will get you sent straight to CrossFit Jail. In this episode of Keeping It Real, Nyree, Fiona and Greg run through the crimes that happen in and around the box—from putting the wrong plates on the bar and forgetting how to count, to chalk explosions, skipping warm-ups, questionable movement standards and stealing the fan. And yes, the coaches have committed a few crimes of their own. We talk CrossFit etiquette, gym behaviour, nutrition crimes, masters athlete offences and the classic coach crime: telling everyone, “It’s only 10 minutes.” Because sometimes a workout doesn't look that bad on paper…until you actually have to do it. Come laugh with us as we hand out sentences for the worst offences at the box. Listen in—and see how many times you've been guilty of a CrossFit crime. 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/ @grandrivercrossfit https://grandrivercrossfit.ca/ Book your Free "No Sweat Intro" here: https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

  8. Aug 11

    Can CrossFit Replace Every "Best Exercise"?

    Got an topic you want us to discuss? Send us a message! The internet claims there are nine exercises that help you live longer—walking, swimming, yoga, cycling, dancing and more. So where does CrossFit fit into all of that? We break down every recommendation, explain why resistance training should probably be number one, and show how a well-rounded CrossFit program naturally checks almost every box for longevity. Along the way we talk about:  Why muscle is your retirement account  How strength helps prevent injuries as we age  Why mobility matters long after rehab ends  The surprising benefits of Olympic lifting  Why you don't need the "perfect" workout—you need consistency If you've ever wondered whether CrossFit is good for healthy aging, this episode is for 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/ @grandrivercrossfit https://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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About

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!

Information

  • Creator
    Nyree Segui and Fiona Alford
  • Years Active
    2020 - 2026
  • Episodes
    226
  • Rating
    Explicit
  • Copyright
    © 2026 Keeping it Real with Nyree and Fiona
  • Show Website
    Keeping it Real with Nyree and Fiona