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!

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Top 10 Keeping it Real with Nyree and Fiona Episodes

Goodpods has curated a list of the 10 best Keeping it Real with Nyree and Fiona episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Keeping it Real with Nyree and Fiona for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Keeping it Real with Nyree and Fiona episode by adding your comments to the episode page.

🚀Women + Barbells = AWESOMENESS

Keeping it Real with Nyree and Fiona

06/02/25 • 15 min

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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://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

⭐It's All About Connection!

Keeping it Real with Nyree and Fiona

04/19/22 • 13 min

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How has the fitness industry changed during the course of the pandemic? Fiona, Greg and I dig deep into why connecting with others has been the big reason why people are getting back in the gym.

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

22.2 - The After Show!

Keeping it Real with Nyree and Fiona

03/08/22 • 13 min

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Fiona, Greg and I get into an analysis of the good, fun and awesome of 22.2. Take a listen.

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

You Don't Need More Cardio‼

Keeping it Real with Nyree and Fiona

04/16/23 • 15 min

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"I need more cardio."
"My cardio sucks!"
No and no, it doesn't. You gotta go short and hard to be more efficient going long and slow. 😛
Before we get into energy systems and why your cardio is just fine, let's talk about the beer. Greg is stepping beyond his comfort zone with Cameron's Jungle of Love Volume II Pink Guava and Orange Sour. Is it a fruited sour a beer?
From a purely scientific point of view, any low powered activity like walking, running or biking, that is sustained beyond two minutes is "cardio." That's the aerobic or oxidative system.
Anaerobic exercises (without oxygen) like weightlifting and short, intense CrossFit workouts offer far more "cardio" benefits than long, slow traditional cardio exercise. Consider this:

anaerobic exercise is equally as heart protective as long cardio
anaerobic exercise burns fat while preserving and building muscle mass
anaerobic exercise increases overall aerobic capacity

Your "cardio" is just fine. You need to learn to pace yourself and manage your red line.
We dig into this topic and share our experiences training for a long cardio event without a lot of long cardio

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Sneaky Signs You Have a Weak Core

Keeping it Real with Nyree and Fiona

04/30/23 • 14 min

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We've had some challenging core workouts lately. According to Greg, his abs were so sore it hurt to fart🤣. Oh, Greg!
You may have a weak core if:
--> You hurt your back for seemingly no reason
--> You get tired standing
--> You struggle to get out of a chair
--> You have poor balance
That's just a few of the sneaky signs you have a weak core. Your quality of life depends on having a strong core. An active lifestyle that includes weight training is one of the best things you can do to improve your core strength.
Want to learn more? Book your "No Sweat Intro" here: https://calendly.com/grandrivercrossfit/no-sweat-intro

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

🤔How Long Does It Take For CrossFit Moves to Feel Natural?

Keeping it Real with Nyree and Fiona

01/21/24 • 20 min

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This one is starting out in classic form. It might have something to do with the pre-podcast beverages!
We're answering a listener's question on the latest episode.
Producer Chris wants to know how long it takes for CrossFit movements to feel second nature. Like all health and fitness questions, the answer is "that depends."
Your ability to master new CrossFit movements depends on:
-->how active and athletic you were as a child
-->if you maintained some kind of activity through your early adult years
-->your genetics
-->your willingness to work on your mobility
These are just a few examples of what contributes to your ability to master new movement patterns.
Fiona and I are trying to be serious, but Greg and Chris send this one off the rails.
Enjoy!

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

🧠🥦Foods for Brain Health

Keeping it Real with Nyree and Fiona

09/14/24 • 19 min

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Part two of our brain health series!
We're still enjoying the bottle of wine from the previous episode, while Greg is into a dark beer.
In this episode we're talking about foods for brain health. Some of our favourites include fatty fish, blueberries and coffee. Eating whole, unprocessed foods keep both your body and brain young.
So grab a cup of coffee and a handful of nuts and have a listen!

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

What Are You Training For?

Keeping it Real with Nyree and Fiona

10/27/24 • 18 min

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You don't have to be training for anything specific to be training. CrossFit is all about training for the demands of life.
Lee and Holly are back! On this episode we talk about what training means to us and how fitness is about more than you.
Take a listen and tell us what you are training for.
#fitness #wellness #activeaging #dunnville #crossfit #fitatanyage

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

GLP-1 Drugs and Gyms can Co-exist!

Keeping it Real with Nyree and Fiona

01/13/25 • 15 min

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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 and feeling good in your own skin. That's where gyms come in.

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

👴👵Live to 100 - The Must Watch Netflix Docuseries

Keeping it Real with Nyree and Fiona

09/24/23 • 20 min

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It is rare for us to get excited about a Netflix documentary, especially ones about health. Often they tend to be biased toward vegetarian or vegan diets and don't consider other lifestyle factors that contribute to health.
Dan Buettner has been studying the concept of "Blue Zones," pockets of population where there is an unusually large number of people live to 100 and beyond for more than twenty years. Live to 100 revisits Blue Zones around the world and offers a well-balanced perspective on how to live a long and healthy life.
Much of what these centenarians are doing to live a long and healthy life are things you can do, too. Genetics only plays a small role in longevity. Starting today make it a point to:

Eat a whole food plant based diet. This doesn't mean becoming a vegetarian. It means filling most of your plate with lots of fresh veggies and eating quality sources of fish, chicken, beef , etc.
Move! Exercise is important, but so is daily movement. Go for a walk, garden, or find ways to add extra activity in your day.
Connect with others. Volunteer, engage with members of your church or connect with friends and family.
Have a sense of purpose. You need a reason to get out of bed. Engage in a hobby or volunteer.

We share our perspective. As always there are more than a few Greg-isms!

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

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FAQ

How many episodes does Keeping it Real with Nyree and Fiona have?

Keeping it Real with Nyree and Fiona currently has 170 episodes available.

What topics does Keeping it Real with Nyree and Fiona cover?

The podcast is about Body Image, Health & Fitness, Exercise, Nutrition, Crossfit, Weightlifting, Strength, Women, Fitness, Podcasts, Wine, Diet and Health.

What is the most popular episode on Keeping it Real with Nyree and Fiona?

The episode title '😩Workout Anxiety!' is the most popular.

What is the average episode length on Keeping it Real with Nyree and Fiona?

The average episode length on Keeping it Real with Nyree and Fiona is 15 minutes.

How often are episodes of Keeping it Real with Nyree and Fiona released?

Episodes of Keeping it Real with Nyree and Fiona are typically released every 7 days, 2 hours.

When was the first episode of Keeping it Real with Nyree and Fiona?

The first episode of Keeping it Real with Nyree and Fiona was released on Nov 24, 2020.

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Keeping it Real with Nyree and Fiona

Nyree Segui and Fiona Alford

Top 10 Keeping it Real with Nyree and Fiona Episodes

FAQ

How many episodes does Keeping it Real with Nyree and Fiona have?

What topics does Keeping it Real with Nyree and Fiona cover?

What is the most popular episode on Keeping it Real with Nyree and Fiona?

What is the average episode length on Keeping it Real with Nyree and Fiona?

How often are episodes of Keeping it Real with Nyree and Fiona released?

When was the first episode of Keeping it Real with Nyree and Fiona?

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