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

Got an topic you want us to discuss? Send us a message!Summery weekends are the best! We're enjoying a few beverages with our favourite people.On the latest episode of the podcast we're talking about why we love the whiteboard. For us it's all about the community. Posting your score on the whiteboard is about the shared CrossFit experience.We get into why we love the whiteboard and have a few laughs along the way.Take a listen! Are you in the Dunnville, Ontario area? Curious about w...

Got an topic you want us to discuss? Send us a message!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...

Got an topic you want us to discuss? Send us a message!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 ...

Got an topic you want us to discuss? Send us a message!Greg is enjoying a Sawdust City Brewing Co. Jalapeno Lime Sour. It is his new favourite🤣! All he needs is a big, juicy burger.Is carb loading still a thing? And if so, are we doing it correctly? It's a concept that has been around since the 1960's, but has been misinterpreted by hockey coaches and runners everywhere.We dive into the facts and myths about carb loading. It's the eve before our big adventure run and we're sharing our pre-rac...

Got an topic you want us to discuss? Send us a message!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 calor...

Got an topic you want us to discuss? Send us a message!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 liste...