Keeping it Real with Nyree and Fiona
By Nyree Segui and Fiona Alford
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Image by Nyree Segui and Fiona Alford
Category: Fitness
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Episodes: 182
Description
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!
| Episode | Date |
|---|---|
|
🍒Why Cherry Picking Your Workouts Hinders Your Fitness
|
Sep 15, 2025 |
|
Coaching the Coaches - Greg & Nyree's Level 2 Recert
|
Sep 09, 2025 |
|
🏋️The Biggest Mistakes CrossFitters Make
|
Sep 02, 2025 |
|
🤔What's the First to Go? Endurance or Strength
|
Aug 25, 2025 |
|
🏋️♀️Not feeling strong lately? We do a deep dive on why you may not be feeling strong.
|
Aug 11, 2025 |
|
When Your Femoral Nerve Goes Wonky - Fiona's Story
|
Aug 05, 2025 |
|
Would You Rather? Oh, we are going there!🤣🤣
|
Jul 29, 2025 |
|
Programming for Goals: General Fitness vs Competition vs Specialty
|
Jul 23, 2025 |
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🏋️♀️💪Things that May Impact Your Gainz!
|
Jul 14, 2025 |
|
🔥🥵Working Out in the Heat - Our Top Tips!
|
Jul 08, 2025 |
|
🥳It's Time to Celebrate What Our Bodies Can Do
|
Jun 19, 2025 |
|
Cycle Syncing. It is a Thing and Should You Do It?🤷♀️
|
Jun 09, 2025 |
|
🚀Women + Barbells = AWESOMENESS
|
Jun 02, 2025 |
|
Never Buy a Diet Book Again!
|
May 27, 2025 |
|
🏋️Pain or Progress - How to Tell the Difference
|
May 20, 2025 |
|
🍕🍔You Can't Out-Train a Bad Diet - The Research is In!
|
May 12, 2025 |
|
🤩You CAN Start CrossFit After 40!
|
May 06, 2025 |
|
🏋️What Heavy Means in Real Life - Function Over Fear
|
Apr 29, 2025 |
|
🤩1% Better Every Day
|
Apr 08, 2025 |
|
Do Accessory Exercises Help or Hinder Your CrossFit Performance?
|
Mar 31, 2025 |
|
How to Improve Your CrossFit Open Performance
|
Mar 24, 2025 |
|
2025 Open Recap -- The Good, the Logistically Challenging and the AWESOME🤩
|
Mar 18, 2025 |
|
Taking a break!
|
Mar 04, 2025 |
|
🐻How to Combat Winter Weight Gain
|
Feb 25, 2025 |
|
🍽How You Eat is Just Important as What You Eat
|
Feb 19, 2025 |
|
💤Maximizing Your Recovery
|
Feb 02, 2025 |
|
🤧Cold and Flu Season Survival Tips
|
Jan 28, 2025 |
|
Understanding the Process - How to Beat "Quitter's Day"
|
Jan 21, 2025 |
|
GLP-1 Drugs and Gyms can Co-exist!
|
Jan 13, 2025 |
|
Fitness Influencers are Not Fitness Reality!
|
Jan 07, 2025 |
|
🎉🥂Our Take on New Year's Resolutions
|
Dec 31, 2024 |
|
😂😂CrossFit Hang-ups
|
Dec 24, 2024 |
|
🎄🍰Enjoy Whatever You Want This Christmas!
|
Dec 16, 2024 |
|
The Health Benefits of Breaking From Routine
|
Dec 02, 2024 |
|
🌟2024 Row-a-Thon Recap!
|
Nov 25, 2024 |
|
🎖Fit to Serve
|
Nov 11, 2024 |
|
⏰💤Time Change, Sleep and Your Health
|
Nov 05, 2024 |
|
What Are You Training For?
|
Oct 27, 2024 |
|
The Fitness Demands of Different Jobs
|
Oct 20, 2024 |
|
⏲How to Eat Healthy When You're Busy
|
Oct 13, 2024 |
|
🍺🍷Are Low Carb Alcoholic Beverages a Healthier Option?
|
Oct 06, 2024 |
|
🔥A NEAT Way to Burn Calories
|
Sep 29, 2024 |
|
🤣🏃♂️The GRCF Amazing Race Recap!
|
Sep 22, 2024 |
|
🧠🥦Foods for Brain Health
|
Sep 14, 2024 |
|
🧠6 Things You Can do to Improve Brain Health
|
Sep 08, 2024 |
|
Ugh! Another "Artificial Sweeteners Will Kill You" Study☠☠
|
Sep 01, 2024 |
|
Ugh! Another "Meat is Bad" Study!
|
Aug 25, 2024 |
|
🏃♂️Running! Love It or Hate It? We share our experiences.
|
Aug 18, 2024 |
|
✈🏝Getting Back on Track with Your Fitness After Vacation
|
Aug 11, 2024 |
|
"What's with you and funnel cakes?" - 2nd highest rated episode
|
Aug 04, 2024 |
|
First Ever Row - a - Thon Replay - from November 2021 / Vacation episode.
|
Jul 28, 2024 |
|
The Carnivore Diet - Not for Everyone...
|
Jul 21, 2024 |
|
What is the Best Water to Drink?
|
Jul 14, 2024 |
|
😱Don't Fear Processed Foods!
|
Jul 07, 2024 |
|
🧁🍇Things You THINK May Cause Weight Gain, But Don't!
|
Jun 30, 2024 |
|
The Rx'd Debate
|
Jun 23, 2024 |
|
💪Reps For Strength, Size and Endurance. What's the Difference?
|
Jun 16, 2024 |
|
🍔🥩How to Survive BBQ Season
|
Jun 09, 2024 |
|
Our First Outdoor Venue! - Episode 112
|
Jun 02, 2024 |
|
Why We 💖the Whiteboard
|
May 26, 2024 |
|
🍽Why Meal Plans Don't Work - We Offer a Better Way to Master Healthy Eating!
|
May 19, 2024 |
|
🍴Hunger vs Appetite. How to Tell the Difference.
|
May 12, 2024 |
|
Is Carb Loading Still a Thing? Our Pre-Race Nutrition Strategy.
|
Apr 28, 2024 |
|
🥛Liquid Calories - The Good, The Bad and the Don't You Ever!
|
Apr 21, 2024 |
|
💪The Benefits of Squats!
|
Apr 14, 2024 |
|
🏋️♀️Strength Training After 40 - What You Need to Know!
|
Apr 07, 2024 |
|
What Almost Everyone Gets Wrong About Weight Loss - And How to Get It Right!
|
Mar 31, 2024 |
|
Training and the Aging Athlete
|
Mar 24, 2024 |
|
😡The 2024 Open Workout That Messed Greg Up - The TMI Edition
|
Mar 19, 2024 |
|
🏋️♂️💪The 2024 Open So Far - Our Recap of the Action!
|
Mar 10, 2024 |
|
🔥CrossFit Open 24.1 - Highlights From the First Event!
|
Mar 03, 2024 |
|
🤒That ONE Time Coach Nyree Got the Flu
|
Feb 25, 2024 |
|
📢2024 GRCF Open Intramurals Teams Announcement!
|
Feb 18, 2024 |
|
🚀The 2024 GRCF Open Intramurals Are Coming Soon!
|
Feb 04, 2024 |
|
💪Bouncing Back from Bad Workouts
|
Jan 28, 2024 |
|
🤔How Long Does It Take For CrossFit Moves to Feel Natural?
|
Jan 21, 2024 |
|
One Day or Day One?
|
Jan 14, 2024 |
|
⏲The "I Have No Time to Exercise' Excuse BUSTED!
|
Jan 07, 2024 |
|
The Pros and Cons of Fitness Trackers
|
Dec 31, 2023 |
|
🌟How to Make Your 2024 Awesome!🌟
|
Dec 26, 2023 |
|
🎄🎁Christmas Gift Ideas for the CrossFit Enthusiast
|
Dec 17, 2023 |
|
👟If The CrossFit Shoe Fits....
|
Dec 07, 2023 |
|
💪Start Now! Don't Wait Until January 1st to Get Fit.
|
Dec 03, 2023 |
|
💖Our 3rd Annual Row-a-Thon Was a Huge Success!
|
Nov 26, 2023 |
|
💊Low Grade Chronic Inflammation - The New Health Normal That Shouldn't Be
|
Nov 19, 2023 |
|
🥗🥙How to Dine Out and Eat Healthy
|
Nov 12, 2023 |
|
💤Time Change, Sleep and Your Health
|
Nov 05, 2023 |
|
👻Tapeworms for Weight Loss Anyone? The Hallowe'en Edition.
|
Oct 29, 2023 |
|
Elite Athletes, Pregnancy and Fitness For Mere Mortals
|
Oct 22, 2023 |
|
Balance is a Myth!
|
Oct 15, 2023 |
|
🤧Snatiation - It's a Thing!
|
Oct 08, 2023 |
|
😡Negative Emotions and Exercise
|
Oct 01, 2023 |
|
👴👵Live to 100 - The Must Watch Netflix Docuseries
|
Sep 24, 2023 |
|
🔁Workout Do Overs! Repeat, Improve and Do It Again!
|
Sep 17, 2023 |
|
🚀The CrossFit Certification Experience
|
Sep 10, 2023 |
|
🏋️♀️Why Women Love CrossFit💪
|
Sep 03, 2023 |
|
Coaching Within - and Beyond - Your Limits🚀
|
Aug 27, 2023 |
|
🤔How Greg and Nyree Got Into CrossFit - A Chat GPT "Interview"
|
Aug 21, 2023 |
|
🏋️♀️CrossFit and the Older Athlete
|
Aug 13, 2023 |
|
Excuses! Excuses! 🤷♀️
|
Aug 05, 2023 |
|
🚀Coaching = Success!
|
Jul 30, 2023 |
|
💣How to Sabotage Your Metabolism
|
Jul 23, 2023 |
|
🍳🥗Does Stuffing Your Face Late at Night Cause Weight Gain?
|
Jul 16, 2023 |
|
🤕Working Out With Injuries - We Share Our Personal Experience
|
Jul 09, 2023 |
|
🧠Exercise For Your Cognitive Health🏋️♀️
|
Jul 02, 2023 |
|
🍰Deadlifts & Desserts - The Delicious Recap!
|
Jun 18, 2023 |
|
😩Workout Anxiety!
|
Jun 11, 2023 |
|
Functional Fitness - Workouts For Real Life!
|
Jun 04, 2023 |
|
📢You Don't Need to Be Fit to Do CrossFit!
|
May 28, 2023 |
|
🏋️♀️🌟The Most Important Piece of Fitness Equipment EVER!
|
May 21, 2023 |
|
🚀🏋️♀️PRs are AWESOME!
|
May 14, 2023 |
|
🎂Is it a Treat...Or Is it A Cheat?
|
May 07, 2023 |
|
Sneaky Signs You Have a Weak Core
|
Apr 30, 2023 |
|
Technique ➡Consistency ➡Intensity
|
Apr 23, 2023 |
|
You Don't Need More Cardio‼
|
Apr 16, 2023 |
|
💪We LOVE Deadlifts! And You Should Too!
|
Apr 09, 2023 |
|
👩👨🧓It's About the Community!
|
Apr 02, 2023 |
|
Why We 💖Barbells!
|
Mar 26, 2023 |
|
🧂Pass on the Salt! How to Keep Your Sodium Intake in Check.
|
Mar 19, 2023 |
|
🏋️♀️The Highlight Reel - 2023 CrossFit Open
|
Mar 12, 2023 |
|
🙌2023 Open Recap! Inspiring Moments and Triumphs.
|
Mar 05, 2023 |
|
Fitness Through the Ages. Make It a Priority Now!
|
Feb 12, 2023 |
|
😎Random CrossFit Open Trivia!
|
Feb 05, 2023 |
|
🍷🍺About that Booze Study...
|
Jan 30, 2023 |
|
💪Creatine - What is It and Why You Need It
|
Jan 22, 2023 |
|
You Don't Need Supplements - Most of the Time!
|
Jan 17, 2023 |
|
🙌Failure is a GOOD Thing!
|
Jan 08, 2023 |
|
📆A Better Way to Do New Year's Resolutions🎉
|
Dec 29, 2022 |
|
🍅🥑Eating Healthy on a Budget and Keeping Those Veggies Fresh
|
Dec 20, 2022 |
|
How Do You Eat Your Pop-Tarts?🤣
|
Dec 13, 2022 |
|
🌟Our 2nd Annual Row-a-Thon Was a HUGE Success! The Recap Edition.
|
Dec 04, 2022 |
|
🏋️♀️Free Weights vs. Machines. Which is better?
|
Nov 30, 2022 |
|
🤧Achoo! Working Out When Illness Strikes.
|
Nov 21, 2022 |
|
🚀How to Get Awesome Results from CrossFit
|
Nov 06, 2022 |
|
👻🎃Scary CrossFit Workouts!
|
Oct 30, 2022 |
|
🤣🤣Funnell Cakes!🤣🤣
|
Oct 25, 2022 |
|
🤔CrossFit Lingo - A Brief Glossary of Workout Words (Not 🤬 Words!)
|
Oct 16, 2022 |
|
🎉It's Our 12th CrossFit Affiliate Anniversary!🎉
|
Oct 10, 2022 |
|
☠Sneaky Ultra-Processed Foods. What you need to ditch now!
|
Oct 02, 2022 |
|
🏋️♀️What is Fitness? Let's just say the definition is a uniquely individual thing!
|
Sep 27, 2022 |
|
Virtuosity - Doing the Common Uncommonly Well
|
Sep 18, 2022 |
|
Pre- and Post-Workout Nutrition. Which is More Important?
|
Sep 11, 2022 |
|
How to Stave Off Muscle Soreness with Active Recovery
|
Sep 05, 2022 |
|
🏋️♀️ Are You Chasing the Rx'd with Poor Technique?
|
Sep 02, 2022 |
|
💤Rest Days! How do you know when you need one?
|
Aug 21, 2022 |
|
🤣Plan B. Because Life Happens!
|
Aug 07, 2022 |
|
Veteran members - what keeps them coming back...
|
Jul 24, 2022 |
|
Liquid Calories - where do they lurk?
|
Jul 18, 2022 |
|
😱Don't Fear Fat!
|
Jul 10, 2022 |
|
🍆🥑Bacon-Wrapped Veggies and Smart Carbohydrates🥣🍞
|
Jun 27, 2022 |
|
🍗Mmm...Protein! Peanut Butter is NOT Protein and other myths busted.
|
Jun 20, 2022 |
|
Eating S-L-O-W-L-Y ⏱ It's WAY Harder Than You Think!
|
Jun 12, 2022 |
|
The Fabled Chip Cabinet 🤷♀️🤣
|
Jun 05, 2022 |
|
🍅Nutrition Challenge Week One - Fiona Shares her Experience So Far!
|
May 29, 2022 |
|
Age Is Just A Number! How Our Seniors Inspire Us🏋️♀️
|
May 23, 2022 |
|
📣Announcing the Back to Basics Nutrition Challenge!
|
May 16, 2022 |
|
🤣CrossFit Math is Hard!
|
May 01, 2022 |
|
⭐It's All About Connection!
|
Apr 19, 2022 |
|
Lifting Belts, Weight Lifting Shoes and Wrist Wraps. Do you need them?
|
Apr 03, 2022 |
|
2022 CrossFit Open Wrap Up - Member Interviews and more!
|
Mar 24, 2022 |
|
🏋️♀️🌟22.2 Live on Location! -- Member Interviews and More!
|
Mar 17, 2022 |
|
22.2 - The After Show!
|
Mar 08, 2022 |
|
🤣Let The Games Begin!
|
Feb 20, 2022 |
|
Resolutions Reality Check - How to Not Be a Quitter!
|
Jan 27, 2022 |
|
📣Are the CrossFit Games going to be same without Dave Castro? We weigh in!
|
Jan 11, 2022 |
|
Which Team Will Be The Fastest? Our first ever Row-a-Thon starts tomorrow!
|
Nov 21, 2021 |
|
Mindfulness and Staying Healthy During the Pandemic
|
Nov 13, 2021 |
|
Do you need a fitness goal?
|
Oct 07, 2021 |
|
Even your brain needs a break!
|
Sep 19, 2021 |
|
Fail Small! How to get back on track with your health and fitness goals faster.
|
Jul 19, 2021 |
|
WOD Blindness! The Struggle is Real🤣
|
Jul 06, 2021 |
|
What's Your Fast Food Kryptonite?
|
Jun 13, 2021 |
|
Strategies to get through the tough workouts.
|
Mar 28, 2021 |
|
Worst workouts! We have a few fine choices!
|
Mar 16, 2021 |
|
CrossFit and why women in their 40’s and 50’s love it.
|
Mar 03, 2021 |
|
The Challenge of At Home Workouts with Fiona Alford
|
Feb 19, 2021 |
|
Structure = Freedom
|
Feb 01, 2021 |
|
January Insanity!
|
Jan 05, 2021 |
|
Keeping up with your fitness when life changes.
|
Dec 20, 2020 |
|
The Power of Eating Slowly
|
Dec 11, 2020 |
|
You gotta keep going!
|
Dec 01, 2020 |
|
You just gotta start!
|
Nov 24, 2020 |