Keeping it Real with Nyree and Fiona

By 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

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FAQs about Keeping it Real with Nyree and Fiona:

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

The podcast currently has 218 episodes available.

Keeping it Real with Nyree and Fiona episodes:

August 06, 2026 Do Your Goals Match Your Work Ethic? The Hard Truth About Getting Results
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Do your daily habits actually match the goals you say you have?
Everyone wants to be healthier, stronger, lose weight, and have more energy—but wanting the result isn't the same as doing the work.
In this episode of Keeping It Real, Nyree, Fiona and Greg have an honest conversation about why consistency always beats motivation, why quick fixes rarely work, and how your everyday choices reveal your true priorities.
They discuss:
• Why motivation fades but habits last
• The difference between wanting results and earning them
• Why fitness isn't exciting—but it works
• The problem with instant gratification
• How consistency builds confidence
• Why community makes difficult goals easier
If you've ever wondered why your progress has stalled, this episode might provide the honest perspective you need.
🎙️ Like what you hear?
Subscribe, leave a review and share this episode with someone whose goals deserve a better work ethic.
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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17min
July 07, 2026 Keeping Your Cool: Training Smart in the Heat🥵
Got an topic you want us to discuss? Send us a message!
This week we're talking about something everyone is feeling—summer heat.
Why do workouts suddenly feel harder? Should you expect personal bests when the humidex is through the roof? We discuss hydration, nutrition, pacing, recovery, and how to adjust your expectations without skipping your workouts.
Whether you're a seasoned CrossFitter or just trying to stay active this summer, this episode is packed with practical tips to help you train smarter—not harder.
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
...more
17min
June 30, 2026 📢And the Most Important Exercise for Longevity Is...
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Sharon and Peter are back!
The majority of our members are north of 50. Age hasn't stopped them from taking on challenging workouts, hitting PRs and outworking people half their age.
In this episode Sharon and Peter share how CrossFit has redefined what being fit means as they get older.
Sharon and Peter have their own podcast, Straight Up Talk with Sharon & Peter! Be sure to check it out.

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
...more
21min
June 22, 2026 What is Hybrid Training?
Got an topic you want us to discuss? Send us a message!
CrossFit is the original hybrid workout. While combining weights with cardio is hardly new, CrossFit transformed it into a methodology. Hyrox, Deca and similar programs are taking the competition elements of CrossFit, but lowering the barriers to entry by eliminating high skill movements like muscle ups and heavy Olympic lifts.
Can you do CrossFit and succeed at a hybrid event like Hyrox? Yes, you can. We get into it on the 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:

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
...more
19min
June 03, 2026 Things that Go Wonky As We Age🤣
Got an topic you want us to discuss? Send us a message!
Greg's somersault days are over🤣! There are some things are more challenging as we get older. Greg found that out recently when he tried to teach a young student how to do a somersault.
From managing our expectations to learning how to navigate fatigue and sore muscles that don't recover as quickly as they used to, we're talking about how our fitness has changed as we've gotten older.
We've got some fun stories from the trenches. 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
...more
20min
May 25, 2026 😍Our Favourite Types of Workouts -- And a few "Ew!" Ones!
Got an topic you want us to discuss? Send us a message!
Greg is back from his Scouts camping adventure. We're talking about our favourite exercises, CrossFit workouts and a few that are definitely not on our "must do" list.
What are your favourite - or least favourite - CrossFit workout?
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
...more
18min
May 20, 2026 Feeling Blah? We've got tips to fix that!
Got an topic you want us to discuss? Send us a message!
We all have days where we feel like we're dragging our #$%. Boosting your energy can be as simple as a few little tweaks in the diet, sleep schedule or diet. Fiona and I are sharing our favourite energy boosting tips on the latest episode.

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
...more
13min
May 11, 2026 Fitness and Mental Health
Got an topic you want us to discuss? Send us a message!
We know exercise is good for your body, but did you know it is also good for your mental health? We explore the importance of exercise as a tool to combat anxiety, depression and more.
It's a girls only podcast while Greg is away camping with about 2500 Scouts. 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
...more
15min
May 04, 2026 ⏰How to Make Time for Fitness
Got an topic you want us to discuss? Send us a message!
Finding time for fitness is a big struggle for lots of people. In the latest episode we're offering tips on how to batch tasks, be more mindful of where your time goes and how to fit your workouts into your busy day.
Greg goes a little off the rails at the end! 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
...more
16min
April 27, 2026 Don't Settle for Mediocre! How Fitness Defies Being Average💥💣
Got an topic you want us to discuss? Send us a message!
The gym is a safe place to push your physical limits. Challenge yourself to lift a little more, run a little faster or squeeze out one more rep.
CrossFit lends itself well to challenging mediocrity. Instead of opting out of workouts that are beyond your comfort zone, embrace the challenge. You'll be stronger, both physically and mentally!
We're chatting about why normal sucks. 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
...more
15min

FAQs about Keeping it Real with Nyree and Fiona:

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

The podcast currently has 218 episodes available.

More shows like Keeping it Real with Nyree and Fiona

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Keeping it Real with Nyree and Fiona

FAQs about Keeping it Real with Nyree and Fiona:

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

Keeping it Real with Nyree and Fiona episodes:

FAQs about Keeping it Real with Nyree and Fiona:

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

More shows like Keeping it Real with Nyree and Fiona

This Is Important