Keeping it Real with Nyree and Fiona Nyree Segui and Fiona Alford

If weight loss is your goal you must pay attention to liquid calories.

We're easing up on the alcoholic beverages because Greg and I have a big adventure race in the morning. Alcohol is dehydrating and can disrupt sleep, in addition to increasing your risk  of cancer. It is definitely not a performance enhancing beverage!

Liquid calories are sneaky. Beverages that you think are healthy like fruit juice or smoothies can be high in calories and contribute to weight gain.

Greg is on fire on this latest episode! 

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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We love our squats!

Squats are a functional movement that you do every single day. Don't think so? How do you get to the toilet? That's a squat!

When you master the proper mechanics of the squat you improve your overall mobility, strength and flexibility. You also prevent injuries, strengthen your joints and burn more fat overall.

That's just a few benefits of the beloved squat.

We've got our wine, beer and 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:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

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Getting older doesn't mean you have to slow down!

Strength training is the fountain of youth, but sometimes our minds forget that we're not that young.

There are some key considerations when training after a certain age. It's important to have clear training goals, recognize that you have injuries and limitations and that the days of multiple hard workouts are long gone.

Greg is enjoying an east coast cider while Fiona and I are sampling a California red. As always expect 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 website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro"

Happy Easter from your favourite podcasters!

Now that spring is here many people are thinking about losing weight. After the Easter dinner...and the chocolate, of course.

Cardio is always the go-to solution when people start a weight loss program. Unfortunately it isn't the most effective for weight loss. We're talking about what we call the hierarchy of weight loss and what you must do first (not cardio) in order to have lasting weight loss.

This is the second of two podcasts we record at the Isle of Sound studio and you know that means😂. Greg is in fine form after a few beverages!

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/

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Did you know the average age of the participants in our CrossFit Open was 43? Our older athletes pushed themselves for several weeks and are stronger for it.

So what does all this high intensity training do to an aging body? It makes it stronger! 

We're not getting any younger, but we're not slowing down. Take a listen as we discuss the benefits of high intensity training and the older athlete.





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"

🤣🤣Wait until the last minute!

The 2024 Open is done! Thank goodness!

We've had three challenging CrossFit Open workouts and 24.3 was probably the most difficult.

This last workout was a humbling experience for many. All but four participants had to scale the workout. Those who scaled to the jumping chest-to-bar pull-ups learned just how difficult that pull-up variation is.

24.3, like the previous workouts, highlighted weaknesses. That's what the Open experience is all about.

Friday night was loud! There were 40 amazing members in the gym cheering  for their fellow athletes. It was awesome.

It was also a stressful workout for Greg to manage.  Keep listening!



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"